The rowing stroke can be divided into two parts: The drive and the recovery.
The Recovery (Phase 1)
- Extend your arms until they straighten.
- Lean your upper body forward to the one o'clock position.
- Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is at the one o'clock position—shoulders in front of hips.
- Shins are vertical and not compressed beyond the perpendicular.
- Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
- With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
- As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
- Legs are extended and handle is held lightly at your lower ribs.
- Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
- Head is in a neutral position.
- Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
Courtesy of www.Concept2.com
Eric, Lisa, Renee & Matt: Team Advil Avengers at the CF EXP Fall 4 Some
WORKOUT Of the DAY:
WOD: [ Team 10K Row ]
In teams of three complete 10K row, rotating every 250m
As soon as you get off the rower=15 sit ups per round
Buy-Out: 3rm Strict BB Shoulder Press ss w/ 25 Hollow Rocks x4 Sets
Team Training: Easy Cardio- sweat for 15-20 min. 30 min mobility. Optional goat Work- ex: muscle-up transitions. Keep the reps low and the weight light. This is a day just to practice good muscle memory and groove movement patterns.
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