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

IMG_7459

36 thoughts on “Early knees”

  1. 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!

  2. 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 🙂 )

  3. 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.

  4. Mobility
    WU x1 + 10 Wallballs (14#)
    Group Mobility

    Hang Clean 3RM
    75-95-105-115-125#

    WOD
    Row 1000m
    Time: 4:04

  5. 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

  6. 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 🙂

  7. 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.

  8. 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.

    1. You are crazzzzzy! Must be those nachos helping with the PRs 😉 wish I could have made it in for this one!

  9. Mob, WU, 10 wall balls 8#
    Group mob

    Hand clean 3RM
    35 – 40 – 45 – 50 – 55 – 60

    WOD – 1km row
    4:08

  10. 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.

  11. 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

  12. 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!!!)

  13. 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)

  14. 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

  15. 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!

  16. 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)

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