What did you learn?

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’]


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