Rowing Techinique

From Concept 2:
The Rowing Stroke

The rowing stroke can be divided into two parts: The drive and the recovery.
You will learn a coordinated movement pattern built upon the following positions and phases:

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.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

WOD 3-26-11

Teams of two compete to be the first to accomplish the following back and forth movements:
Use the 20# ball for guys and the 14# ball for girls.

■50 – 1 Arm thrusts – (25 each partner) Throw Med Ball back and forth, catch and throw with one arm
■Row 250M each partner (500M total) 1 rower per team
■50 – Rotations – back and forth (25 each partner) (backs touching, twist to revolve ball to partner)
■Row 250M each partner (500M total) 1 rower per team
■50 – Burpee and ball throws – back and forth (25 each partner) (do pushup on ball and stand up and throw to partner’s chest, then partner goes)
■Row 250M each partner (500M total) 1 rower per team
■50 – Sit-up throws – 25 each person one at a time (situp and throw ball as you are coming up, partner catches as going back down)
■Row 250M each partner (500M total) 1 rower per team
■50 – Wall Balls – 25 each person one at a time (switch partners EVERY Rep, partner will catch ball you threw in a squat)
■Row 250M each partner (500M total) 1 rower per team
■50 – Med Ball Slams – 25 each person one at a time (switch partners EVERY Rep, partner will catch ball you threw in a squat)
■Row 250M each partner (500M total) 1 rower per team

CrossFit Mean Streets
Downtown Los Angeles

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