Thank you Anna-Marie for putting on two fantastic seminars!
For those of you that took the seminar, make sure to keep practicing the skills that you have learnt! Just like all of the lifts that we do in CrossFit, rowing is very technical . This is why it is extremely important to practice regularly if you want to improve. Make a conscious effort to breakdown the rowing stroke with the exercises that you learned. Feel free to add rowing skills to your warmup!
As soon as the coach calls out 3-2-1-Go, all of those great tips you learnt will go out the window. To prevent that from happening, take a step back on the intensity and put technique in the forefront. In the long run it will help you become better on the erg with intensity.
For everyone who took the seminar, please post to the comments your thoughts on the seminar and if you learnt anything that you think will help you become a better rower?
For those of you that missed the seminar, we do have plans of hosting more in the future. Keep your eyes open for more details!
Today’s Workout:
Buy In – Make sure that the shoulders are warm and stretched out before class
- Shoulder Press 1-1-1 Reps
- Push Press 2-2-2 Reps
- Split Jerk 3-3-3 Reps
Increase weight each set while maintaining perfect technique. Remember Virtuosity!
WOD – “Annie”
50-40-30-20-10 Reps for time:
- Double unders
- Situps
* Coaches, make sure that athletes are sitting up all the way on the situps for full range of motion *
Cash Out – MWOD 48 is the “generalist,” post wod, lower extremity “routine” – rock this mwod if your legs are tight from the last few workouts, if not, go with Saturday’s MWOD of the 5 way shoulder stretch.
[yframe url=’http://www.youtube.com/watch?v=4LfHe0IKv5I&feature=player_embedded’]
Ya, great seminars. Tons of good tips, easier to explain in person with an erg than on a message board. Could feel the difference with the correct body positioning.
A big thanks to Anna Marie for coming down and teaching us all her tips and tricks! Looking forward to her coming back soon.
Enjoyed it immensely. Good instruction. Good company. Lots to think about the next time we're rowing – gonna be tricky to incorporate all of that stuff.
Thanks Anna Marie – that was fun.
I really loved the breakdown of the stroke and the exercises that you can do to work on it. I will have to do that every time I erg to make sure that I am getting each part of the stroke down properly. I really need to work on my 11:00 & 1:00 back position through the whole stroke.
That is my biggest problem area too!
Me three! The 'pause' drill will be a good one for me to work in to my warm up on days where the wod includes a row. Many thanks to Anna Marie!
It's everyone' problem area I'm sure.
This is probably one of a few times when I wish I wasn't so flexible, haha.
Thanks to Anna-Marie's coaching, all I want to do is get on the erg now and work on skills and break down the stroke. Really clear instruction and lots of great energy this morning. Sure would enjoy another session in a few months.
Yea, a follow-up session would be nice.
I agree! Great way to spend a Sunday morning – thank you Anna-Marie and everyone else for making it a fun session. Normally I dread the WODs with rowing…now I am actually looking forward to working on my technique and becoming stronger!
I think I speak for all N.A.T.O loving citizens out there when I say that everyone who attended can look forward to improved row times and thus attaining more honour.
Sounds like it was a great event!! On a different note, congrats to coach Bones for her article In the crossfit journal!!great exposure for herself, our great kids program and for the little gym that is!!!
Even when trying to pull hard for the "start", I already lost all that she said a few minutes before. This is going to be something I have to work on until it replaces my current bad habit. I'm sure at some point, it will just happen naturally. I remember my NCCP instructor said you need to do something for 10,000 hours before you can master it.
PS. I thought we're not doing any more Girls. Whine whine whine <insert more complaining here>.
No comment about May not wanting to do any more girls……..lol offside?
Sorry May, I felt bad but I really wanted to out her in!