Early knees


Early knees

When it comes to rowing, efficiency is the key to a great time (on the monitor that is, not personal enjoyment). In my time as a coach, the number one fault I see on the rower most often is bending the knees to soon on the return. You’ve heard us tell you how to row “Legs-Hips-Arms” for the pull and “Arms-Hips-Legs” for the recovery. It’s the recovery where our brains turn off.

If you’re out of order, you’ll end up lifting the handle over your knees resulting in an inefficient stroke. Remember, straight lines are faster and more efficient.

For today’s 1km row, focus on a smooth recovery by straightening your arms, leaning forward, THEN bending your knees. And watch the meters fly by on your rower!

Hang Clean – 3RM

Row 1000m

Compare to Nov.23/14


36 Responses

  1. Heather S

    Hang squat clean X 3
    65-85-105-115-115-125 (I think that’s a pr for reps)

    Wod: 1000m Row
    Time: 3:57 (and still coughing 🙂 )

  2. Christie

    Mob WU 10 WB 8#
    Hang Clean – 3RM

    Row 1000m
    Time: 4:38 … Last time I wrote this down was way back in Jan and time was 4:55. Happy to see some improvement but my lungs were not my friend today. However felt I had more momentum with arms/legs. Here’s hopin for more improvement through the winter … This is def an area of opportunity.

  3. Gilles

    mob wux1+ 2 for 1 wall ball
    group mob
    hang clean 3 RM
    95×3 115×3 125×3 135×5
    145×3 155×2 155×3
    row 100 m for time
    time 3:56

  4. Mob, WU, 10 wall balls
    Group mob

    Hang Cleans 3RM
    65 – 95 – 115 – 125 – 135 – 140 (x2)

    I tested my hang clean 3RM a week ago, and only hit 130. I couldn’t even get 1 @ 135 last week!

    WOD – Row 1km

    Not a PR, but last time I PR’d my 1km row I had been working on it pretty hard for 2 months. Happy with the time today 🙂

  5. Blake

    Hang Cleans x 3
    95 – 115 – 135 – 155 – 175 – 185 – 195
    My old 1RM was 175 so I am pretty happy with that.

    Row 1k
    3:43 (3+ sec PR)
    That was …something else.

  6. Ryan Hunter

    Hang Clean 3RM

    1000m Row

    First day back in over a year. Must say it felt great to be there ! Looking forward to many more days of suffering.

  7. Heidi

    Hang Cleans – 3 RM
    55-65-75-85-95-100(x2…failed on 3rd….lost it in the bottom of the squat. Need to brace & tighten my core, as per Coach Shane. Good advice for next time)

    1000 m row:

  8. Baukje

    WU x 1 + 10 2 for 1 wallballs (had no idea what these were, but tried them… I won’t complain about wallballs again – tried 2 @ 10#, then the rest with 8#)

    Hang Clean (3RM)
    45# – 60# – 70# – 80# – 90# – 100# (PR)

    WOD: Roww 1000m for time
    My time: 4:03 (need to work on pacing)

  9. Amanda

    Hang cleans to 125×2. (failed the 3rd) Happy with that for now, my old PR is 135×3

    Row: 4:21 I think.

    Happy to be back after a short hiatus.

    Fun class Mario, thanks

  10. Heather B

    Mob and WU x1
    10 Wallballs (8#) – missed the ball and caught it with my face on rep 6…the last four were not so good haha
    Group Mob

    Hang Clean 3RM
    25-35-40-45-50-55-60 (PR by #20 – had only done these once before)

    Row 1000m
    Time: 4:57 – happy with that, was aiming for under 5. Now to get more efficient!

  11. Heather Colleen

    Mob and WU x1
    10 Wallballs 2 for 1 (6#)
    Group Mob

    Hang Clean 3RM
    75-85-95-100 PR
    110 (1) PR

    Row 1000m
    Time: 4:07 PR (Last time was 4:30)

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