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
Hang Clean – 3RM
55-75-85-95(2)-95# (matched 3rm)
Row 1000mm: 4:14
Thanks Shane!
Nice work on the row!
Who’s that handsome guy? 😉 🙂
Hang Clean 3×185#
1000m row : 3:32
Fun class, thanks Coach Kevin!
WUx1 + 2 for 1 WB @ 10#
Hang Clean – 3RM
85-95-115-135-155-165-175-185(PR for reps. Matched my 1 rep with 3)
Row 1000m
3:44
Well done am peeps!
Nice pr on the lift and Wow great rowing!!
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 🙂 )
I enjoyed watching you on periscope this morning! Great work and looking awesome Heather!!
Coughing, no doubt. Impressive row time. Hang power clean as well!
Mob
WU x1
10 Wallballs (10#)
Group Mob
Hang Clean 3RM
55-65-75-85-95#
WOD
Row 1000m
Time: 4.25
Mob WU 10 WB 8#
Hang Clean – 3RM
55-60-65#
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.
Mobility
WU x1 + 10 Wallballs (14#)
Group Mobility
Hang Clean 3RM
75-95-105-115-125#
WOD
Row 1000m
Time: 4:04
WU x1 + 10 Wallballs
Group Mobility
Hang Clean 3RM
95-115-135-155-175
WOD
Row 1000m
Time: 3:51
M+WU
Group mob
Hang Cleans 3RM
55-75-95-after several attempts, 105lb
WOD:
Row 1000m
4:41
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
WOD
row 100 m for time
time 3:56
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
3:53.3
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 🙂
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.
Hang cleans x3
135-185-225-245-265×1 (PR)
1k row
3:16.6 (PR)
15 GHD sit-ups for fun
Thanks for the rollout Shane.
Damn fast row sir!
You are crazzzzzy! Must be those nachos helping with the PRs 😉 wish I could have made it in for this one!
Mob and WU x1
10 Wallballs (10#)
Group Mob
Hang Clean 3RM
55-60-65-70-70-75
WOD
Row 1000m
Time: 4:10
Mob and WU x1
Group Mob
Hang Clean 3RM
55-60-65-70
80-1rm
WOD
Row 1000m
Time: 4:31
Hang clean 3RM-205#
Wod-3:26
Mob, WU, 10 wall balls 8#
Group mob
Hand clean 3RM
35 – 40 – 45 – 50 – 55 – 60
WOD – 1km row
4:08
Hang Clean 3RM
75-95-115-135-140
1000m Row
3:46
First day back in over a year. Must say it felt great to be there ! Looking forward to many more days of suffering.
Hang Clean x3
135-155-185-215-245(1)
1000m Row = 3:22.7 (PR)
Hang Clean X 3
145-155-175-195-205(F)-200(1)
Row 1km for time – 4:13.6
Thanks for the class Mario!
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:
4:24
Mob
WU x1
10 Wallballs (6#)
Group Mob
Hang Clean 3RM
35 -40 – 45 – 50#
Mental block at 55#. Tried 4 times and could not get under it…
WOD
Row 1000m
Time: 4.55.7 (49 second PR!!!)
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)
Worked on some snatch balances.
WOD: Row 1000m for time
time: 4:04
Hang Clean – 3RM
50-60-70-75-80 (20# PR) 85 (F)
Row 1000m
4:15.5
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
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)
WOD
Row 1000m
Time: 4:57 – happy with that, was aiming for under 5. Now to get more efficient!
Mob and WU x1
10 Wallballs 2 for 1 (6#)
Group Mob
Hang Clean 3RM
75-85-95-100 PR
110 (1) PR
WOD
Row 1000m
Time: 4:07 PR (Last time was 4:30)
First official class, hang clean 45-65, rowing 1000m 4:38