Category Archives: Our Mission

Rest Day 4/28/13: Go see a Regatta! Share your experience!

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Rest Day 4/28/13:

Getting in line for the dock is always fun. Try it at the CrossFit Rowing Course June 8-9!

Getting in line for the dock is always fun. Try it at the CrossFit Rowing Course June 8-9!

Go See a Regatta!

This weekend marks the beginning of the championship regatta season with many big regattas taking place around the country.  Find your nearest rowing center and see if there’s a race happening.  Set yourself up by the finish or start to see the best action.  Also check out the launching and landing areas to see the controlled chaos it takes to make a regatta happen.

Are you Ready to Race?

Are you Ready to Race?

I’ll be in Saratoga, NY all weekend at the Saratoga Invitational Regatta.  If you happen to be there as well, stop by and say hi.  I’ll be hanging out around the Wayland-Weston trailer.  I’d love to chat rowing and training.

Share your experience!

Rest Day 4/25/13: Where will you be June 8-9? Register for the CrossFit Rowing Course in Boston!

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Sunset on the Basin! Boston is beautiful in the Summer!

Sunset on the Basin! Boston is beautiful in the Summer!

Rest Day 4/25/13:

Where will you be June 8-9? Share!

Register for the CrossFit Rowing Course in Boston! Click Here!

CrossFit Rowing Trainer Course – Boston, MA – June 8-9, 2013

Saturday, June 08, 2013 – Sunday, June 09, 2013
CrossFit Boston
114 Western Ave
Boston, Massachusetts 02134
United States
Spend two days with Coach Shane Farmer. The first day will be spent learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFIt community.

The second day will enable participants to take their rowing skills outdoors and into actual on the water racing boats. Transferring the skills learned on the indoor rowing machine to an on-water rowing experience will enable participants to further refine their technique and power output capabilities.

Day 2 – This day is set aside for those wishing to learn the basics of using a single person boat.  There is a lot to learn and everyone will face different challenges, but the focus is on having fun and learning the basics. No rowing experience is needed, however swimming skills are required. You should be able to swim a distance of 75 feet, tread water for 5 minutes and swim a distance of 20 feet under water. Everyone participating in the On Water Rowing will be required to sign a standard Athlete Release Form.

Here’s a peek at where we’ll be rowing on the water….

Rest Day 4/21/13: Where should we gather during the stroke? Share!

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Rest Day 4/21/13:

Gather just before sliding forward.

Gather just before sliding forward.

Where should we gather during the stroke?

Come find out at the CrossFit Rowing Course being held at CrossFit Boston and Community Rowing Inc. June 8-9.

When performing cleans or snatches in a wod with moderate weight it is possible to touch and go.  In order to touch and go there is a gathering point just above the knee when returning the weight to the floor where athletes lock in their posture and prepare their body for the next repetition.  When rowing on the water many coaches talk about body preparation by half slide to be ready for the catch.  This usually involves thinking about or feeling a gathering point as the bodies swing forward out of the finish so that everyone in the boat can get together and time the catch correctly.  When rowing by yourself on the erg it is possible to slow yourself down on the recovery and gather yourself and your body preparation as you start to slide forward toward the next catch.

Take 5 minutes today to row nice and slow and see where you tend to gather yourself.  Too often competitors or athletes in the gym gather at the finish and dump their weight to the floor.  Instead think about the finish as a continuous movement and put a gathering point just after you swing the body forward and begin your slide.  This will save energy, improve your sequencing, and make everything much smoother.

Rest Day 4/18/13: Where does the stroke end? Share!

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Three Renegades

Find out more about the stroke at the CrossFit Rowing Course in Boston June 8-9!

Where does the stroke end?

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without end.  When thinking of the finish you should be thinking of releasing the pressure on the handle and smoothly changing directions quick and clean.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  A stable base is needed to swing the arms and body through with power and rhythm.  However, even as you swing forward to recover the seat will move a little bit as you push the hips backwards to prepare your body for the next catch.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.

Rest Day 4/11/13: Blade Work – When is the blade Feathered/Squared? – Share your thoughts and preferences!

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Rest Day 4/11/13:

Thoughts on Bladework?

Thoughts on Blade Work?

Blade Work

When is the blade Feathered/Squared?

At the CrossFit Rowing Course June 8-9 we will be learning how the blade and the oar move with the body during the stroke.  If you’re interested in dialing in your technique and pushing your rowing to the next level come to CrossFit Boston and Community Rowing.

On Saturday we will be crushing it with CrossFit Rowing Coach Shane Farmer on the Concept2 Ergometer.  On Sunday we will be putting our new and improved skills to work rowing in shells on the Charles River.  Sign up here and come enjoy the summer in Boston!

Share your thoughts on when the blade should be feathered and squared to comments!