Rowing Pace Chart to predict final 2k time based on average pace per 500m.
With this rowing benchmark today, we were able to see a lot of progress through the coaching of technique, timing, and strategy for the pacing of the workout. Many got new PR's and even more met or beat their goal. I would hazard the guess that ALL were surprised at how different this class went than their expectations. I know the trainers who taught today were INSPIRED to coach just the row and expose everyone to what was possible, how fun this kind of workout can actually be, and have the time to EDUCATE. We saw a lot of frowns turn to pleasantly surprised smiles by the end. That in itself was a reward!
I’ve noticed an interesting trend over the past 11 years. When we post a WOD that involves one single movement (running, sprinting, rowing, snatching, clean & jerking, etc), we get fewer gym athletes showing up for workouts. Many of these are workouts you could do on your own (running, sprinting), and may not sound very exciting (snatching, rowing). They’re also not the most “glamorous” workouts… you know, like “Helen” or “Nasty Girls”.
But here’s the thing… these workouts are some of the HARDEST we do… simple yes. Easy? Absolutely not! Since in a single modality WOD the entire workout is devoted to one movement, you get the chance to really put your fitness, conditioning, power, strength and/or skill to the test. Take a look around our community, you’ll find that the athletes consistently performing at or near the top are always showing up for these workouts. They are absolutely essential to your training.
So next time a single modality WOD comes up (and believe me, they will), resist the urge to tell yourself, “Eh… I could just do that at home” Instead, just show up… you’ll be glad that you did.
A bit of education in regard to the shoulder position we taught about with the bands today. Like the bench press and the pull of the bar off the ground, if the shoulder is loose and unsupported, the arms tend to pull early. This robs the power from the core and hips, severely taxing the biceps and creating a loose system that cannot translate power from the legs to the rower handle. Maintaining an active shoulder with scapular retraction holding the upper back strong is imperative to better power transfer, less energy expenditure, and a faster row pace = a happier athlete.
Arms should bend only after the leg drive and body lean back occurs. Savannah and Jen demonstrate good timing in the photo below.
THANK YOU to all who showed up today and gave us a great opportunity to educate and increase your fitness and awareness of what is possible for YOU!