CFSB Day 148

I’m not cleared to do anything as intense as the Crossfit Total, which was happening today, so I went in for coach Nick’s rowing workshop instead. I’d really like to improve my stroke and get more comfortable on the erg, so these should be great.

Today we focused on the recovery portion of the stroke. We warmed up with a 500m row, which I finished in 1:40, nice and easy. Then we did some light KB RDLs really slowly to stretch the hamstrings and feel the stretch reflex and moved onto the rower to transfer the same movement onto the rower. We focused on keeping the quads engaged (knees locked) during the initial recovery and paused there to feel the stretch. We paid attention to the back position too, making sure it stayed tight and all that. Then we did a drill to practice the stretch reflex at the very bottom of the stroke and reinforced how to make it effortless and smooth. After all that, we had to row an 8:00 piece with a stroke rate of 16s/m, which is really slow. It was tough to keep it that low and I averaged 17s/m for 2018m.

Really happy to learn these drills and tips for keeping the movement efficient and powerful. Look out, Zach.

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