Erg-Tastic

Sending all our love to Malcolm and Erika Howard in London!

We’ve been hammering home the most important rowing technique points with you for the last couple weeks, and we’re happy to say things seem to be taking hold in your little heads! Technique and awareness of form are improving, which is fantastic.

However, it’s important to keep on striving for greatness. Yes?

I know this is a long video, but it is VERY thorough and breaks down everything you need to do to row like Malcolm Howard in the upcoming Olympics (Go Team Canada!!). 😉 If you can’t bear to watch the whole thing, at least do me a solid and agree to scan through for the major points:

[yframe url=’http://www.youtube.com/watch?v=eqVmMd7FdAA’]

Today’s Workout

Buy In – Rowing technique

WOD – “Diane”

21-15-9 Reps for time:

Deadlift (155lbs/225lbs)
Handstand Pushup

Zone 5: Scale Handstand Pushups to 1 Abmat / 15lb plate
Zone 4: Scale Deadlift to 125/185, Handstand Pushups to 2 Abmats / 15lb plate
Zone 3: Scale Deadlift to 95/135lbs, scale Handstand Pushups as needed
Zone 2: Scale Deadlift as needed, modify Hanstand Pushups to Pushups
Zone 1: Scale as needed

This workout is meant to be fast (under 10 minutes), so make sure to scale appropriately. The deadlift weight should not be any higher than 70% of your deadlift 1RM.

Cash Out – 30 hollow rocks and 30 arch rocks. Break them up as needed

ehoward88

July 24, 2012 at 1:07 pm

AWWWWW Thanks for the support & love Zone family!!! I know that Malcolm and I appreciate all of the positive thoughts you're sending our way. The team arrives in London today from their training camp in Italy, and I leave tomorrow!

I've been missing you all, but am very excited to return with some happy hardware (ok it will be Malcolm's but still) and lots of exciting memories to share! If you want some more info check out http://www.erikahoward.ca as I'll be doing my best to send updates and pictures and give info on when the events will be broadcast here! Thanks & hugs xoxo