Dara always rows with her feet out of the straps. As a result, she has a terrific and powerful finish. What do you do to become a better rower?
Today's workout is equal parts mental and physical toughness. Rowing pieces (that's what we Crew nerds call rowing workouts) and running workouts can make us want to vomit, cry, yell, or just plain quit. Don't worry, your coaches won't bat an eye at anything you do today, except quit.
Shane Farmer heads up the CrossFit Rowing specialty training. He has a great website presence through his own Darkhorse Rowing program. He wrote a blog on the mental preparation we should use to make us better rowers. Here's what he says about developing mental toughness on the erg.
"Unless you are a competitive rower, rowing is underutilized in your training. It's understandable since it is one of the hardest sports that exist. Rowing requires skill, power, endurance, and pain tolerance, but it also requires concentration, focus, and willpower. No matter what your experience level is, there is no doubt rowing requires mental toughness.
Row 4 x 1000m
or, if the weather is nice,
Run 4 x 800m
Rest no more than 5 mins between efforts. We are working our mid-distance sprints today. These sprints will take around 4 minutes to complete. Take equal rest time so that you can fully recover and recruit your two anaerobic engines for each interval.
Your fastest interval counts toward your BTWB Speed Fitness Level.
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Record your WOD on Beyond the Whiteboard.
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