Faces of 10k Row

IMG_0599WODTeam 10k Row Teams of 3 complete 10,000m Row distance Switch every 250m

Post team names and time.

IMG_0580 IMG_0595IMG_0571 IMG_0567 IMG_0566 IMG_0565 IMG_0564 IMG_0555 IMG_0552 IMG_0548IMG_0550 IMG_0551 IMG_0538 IMG_0528

[video width="640" height="360" mp4="http://crossfitflagstaff.com/wp-content/uploads/2016/01/12563953_488700741254995_1304961298_n.mp4"][/video]

Rowing... it seems hard no matter what you do. Especially when you're a shorty like me, but we can work to make it more efficient.

Check out the first 4 pulls. The seat stays relatively back from my ankles and my shins are in a more "vertical" position in relationship to my feet. This allows for a more powerful pull if the back angles stays the same in the drive. You will also see the return where it is hands first, then shoulders, and finally knees after the handle passes them, much like a deadlift.

The last four pulls have an inefficient return where I am leading with my knees and the shoulder lags behind. This often results in the seat tapping our heels and creates an excessive angle at the knee that we have to drive out of. You will see me have to reset my hip before starting to pull again in and effort to find the correct "catch position". No Bueno. Slow, inefficient, and less powerful. -Chris Spealler

Daily WODLisa Ray1 Comment