Thursday, April 7th, 2016

Technique Videos

 Rowing is a very natural motion and most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the video below. Don’t pull too hard until you are comfortable with the technique fundamentals.

The Rowing Stroke

The Catch

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is leaning forward from the hips with the shoulders
    in front of the hips.
  • Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
  • Heels may lift as needed.

The Drive

  • Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
  • Hands move in a straight line to and from the flywheel.
  • Shoulders remain low and relaxed.

The Finish

  • Upper body is leaning back slightly, using good support from
    the core muscles.
  • Legs are extended and handle is held lightly below your ribs.
  • Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery

  • Extend your arms until they straighten before leaning from the hips towards the flywheel.
  • Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
  • For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

STRENGTH

EMOM x 12

ODD: 15/12 Calorie Row
EVEN: 10 Ring Dips
WOD

9-15-21

KB Swings 53/35#
Burpees
ADV: 70/53#
CORE DOWN

4 Sets:
10 Alt Arm V Ups
10 Windmill Side Plank

RX
Josh 543 ADV
Travis 424 ADV
Ren 535
Budge 704
Heim 844 ADV
Amanda 420
Big Ben 620
Kyle 526
Terra 419 ADV
Leilana 838
Joshua 956
Belinda 436
Keith 559
Aaron 646
Mark 444
Gary 510
sully 631
Kdawg 509
Nicholl 509
carolanne 501
megan 612
Jeff 827
Glord 616
jen 509
christine 554
john 553
Brett 749 Adv
Hollywood 607
Chuck 638
Dave 557 Adv
Max 410
Josh 631 Adv
Frank 515
Greg 540 Adv
Caroline 603
Natalie 645
Fran 626
PDiddy 535 Adv
Mer 447
Kyle H. 445
Amiee 749
Ryan 656
Daisy 525
Tom 628
Ryan 546 Adv
Nicole 525
Alex 755 Adv
Jeff 611
Joe 629 Adv
Deanna 656
Ron 627

MOD
Heidi 817
Latonya 517
Brian 915
Gretchen 647
val 645
trina 547
Jenn C. 610
Mich 533
Tracy 635
Claudia 539
Frank 909
Chad 632
Katie 540
Liz 527
Francy 500
Don 552
Maryanne 718
Adam 522
Beth 540
_______________________________

X1 Training
show up

On Board 4

Warm Up

Partner Warm Up
Partner A: 2 Minute Rower (Bike if in studio)
Partner B: 2 Minute Tabata Alternating b/w Air Squats & Knee Push Ups

Skill

Overhead Squat (PVC)
Ground to Overhead G2OH

WOD

4 Rounds

10 OH Squat (PVC)
15 G2OH w/ plate 15#
20 Russian Twist with Plate 15#
CORE DOWN

“Group Stretch”

Heather 747
Christy 715
Orpha 815
Allison 725
Kristin 757
McKay 801
Susan 729
Barb 755
Erin 648
Carol 726
Becky 721
Sabrina 720
Trisha 827
Megan 745
Ebony 635
Anitra 508
Hannah 557
Jody 658
Jess 710
Melinda 803
Alex 621
Laura 642
Connie 700
Megan 510
Kenya 710
Tanya 615
Tawnya 720
Kate 620
Amy 730
Cindy 530
Brianna 450
Megan 603
Shelby 540
Amie 545
Laura 645
Bri 617
Christian 640
Dorthy 643
Laurie 534
Amber 519
Magen 526
________________________

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