Today’s workout is necessary. It might be boring but it’s a huge milestone in CrossFit that you should test throughout the years. If you cherry pick, we’re going to make you do it one way or another the next time you show up so you might as well get it over with now.
The point is clear: Faster rowing doesn't come from faster movement (i.e., higher stroke rate). It is the result, rather, of more power transfer and increased efficiency. In short, better, faster rowing (i.e., increased output) comes from better technique.
The first couple inches of the drive, beginning at the catch, are the most important part of the stroke. You need to generate drive power right off the bat.
The body is like a pendulum, with the torso beginning in forward inclination, swinging over the hip, and ending with a slight backward lean. The recovery phase traces the same pattern in reverse.
The recovery should be slower than the drive. Think of compressing the body like a spring: the recovery phase is a controlled compressing of the spring, and then it explodes back out from the catch.
The back will be slightly rounded throughout the stroke, not fully upright and erect.
Keep the chain straight, taut, and level, moving back and forth in a straight line at all times.
Hammond also demonstrates and explains how to correct one of the most common and ugliest problems on the rower--arcing the hands up over the knees on the recovery phase. The hands should move quickly, and straight forward, out of the finish position, leading the body toward the front. The knees do not bend until the hands pass over them.
-Greg Hammond, Concept 2
Check out the video below to get a better understanding of how to row.
Workout of the Day
A.) 5,000 Meter Row
-25 Minute Time Cap
-Must maintain a sub 2:30/ 500m Average
-Scale to 3k Row if average pace is slower than 2:30/500m Row
B.) 8-10 Rounds of Skill Work
30” Double Under Practice Attempt
1 Minute Rest
30” Handstand Work
Rest 1 Minute