Rest Day 10/8/15: Go For a Walk! Along the Charles if Possible!

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Go For a Walk! Along the Charles if Possible!

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays.  Speaking of Holidays, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  If you’ve got a river or body of water nearby go for a stroll and watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging?

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

Rest Day 10/1/15: How do you incorporate rhythm/skill in everyday practice?

Rest Day:BC Men WU

How do you incorporate rhythm/skill in everyday practice?

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

Rest Day 9/2/15: 15min of Mobility – Share Your Focus

Rest Day:

BC Men's Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Share your thoughts to comments!

Rest Day 8/27/15: Go Eat Some Watermelon!

Rest Day:

Image c/o Tony Alter http://www.flickr.com/people/78428166@N00/

Go Eat Some Watermelon!

Below is a blog post from Alex Black of Wicked Good Nutrition.  Read all about a recent study on watermelon and then tell us what you think.  Will you be sucking down some Watermelon after our 5k on Saturday?

Super Power for Watermelon

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise.  … Click here for the whole post! …

Rest Day 8/20/15: What’s your favorite mobility move for Rowing? – Get Loose!

Rest Day:

The Renegade Rowing Team drilling by Moonlight!

What’s your favorite mobility move for Rowing?

Get Loose and Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with intensity and higher volume.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share your favorite mobility move, where you’re feeling it today, and how you mobilized!