This past weekend CrossFit Naples held its first ever Rowing Clinic. It was a great time!
Chuck Roth, president of the Rowing Association of Naples lead the clinic. An Olympic Rower in the 1971 Olympics. He made some really great points that we can use. He began with the history of the indoor rower a.k.a. the erg. Living up North during the winter rowers had difficulty training because of the snow. Over the years attempts were made to artificially create the feeling of rowing indoors (given the fact the rivers were frozen!).”We detest the erg for many reasons,” Chuck would say. He said “You have to almost be a masochist to enjoy the rower.” He was hilarious yet insightful to say the least.
During the practical session Chuck introduced some very simple basics to help us improve our technique. These were the three that stood out the most to me.
1. During the slide position of the stroke (the point when your seat/butt starts moving back be sure that your handle is moving back with you) otherwise, your not doing any work because the handle hasn’t moved.
2. Most people set the damper setting way too high. 10 on the damper setting is all legs. 1 would be considered all cardio. “If you want cardio keep it low.”
3. When your legs have fully extended. Your done. From there you should bring the handle back to the start position. “Bringing the handle any further back is useless.”
Chuck was a wealth of knowledge. We finished the clinic by trying to row the fastest 2000m that we could. Afterword, he offered the person who improved the most in one month would receive a free rowing lesson on the water. Can’t beat that!!
Be on the lookout for more clinics to come to CFN…Olympic Lifting, Running, Gymnastics!!
Strength: Press 5-4-3-2-1
Max 800m Run-Go for PR
Max 800m Row-Go for PR
Skill of the Week: Rope Climb
…coming up Wednesday
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo Deadlift High-Pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
1 minute rest in between rounds.
-This is a benchmark. Be sure to mark in your journals.