Today we're working leg drive, hip explosiveness, core strength and all three metabolic pathways (phosphogen-creatine, glycolytic and oxidative) with 1000m rowing sprints. 1000m is just long enough to not go all out and short enough where your pace needs to be faster than you think. This medium distance sprint can be challenging. Your heart, lungs and legs will really start to burn halfway through, and that's just the distance in the sprint where you'll take it up a notch.
You'll be working on your rowing skill with Coaches Leslie or Becky in class today before you make your first sprint attempt. It is SO important to recruit your hips when you row. You dump significant power by not swinging your torso between 11 and 1. Don't be surprised if your Coach videos your rowing stroke and shows you where you can be better.
Watch today's Technique Tuesday video with Shane Farmer, owner of Dark Horse Rowing and head of the CrossFit Rowing program. He has some great tips on learning how to recruit your hips for better rowing. You might recognize the "pick" drill as our crew warm-up. Good luck today!
Skill Work: ROWING!
3 x 1000m Row
Go for a PR attempt. If you use Beyond the Whiteboard, today's workout is used to determine your Speed Fitness Level.
Happy Birthday Dover!
Happy birthday Dover! May your special day be filled with love, laughter, good food, good whiskey and some heavy barbells:-)
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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