What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. If you want faster times, better scores, and superior performance, work to improve your rowing technique so you can harness your full potential.
Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body. Read more on the CrossFit Journal.
Reminder the Gym is closed January 1st and 2nd, this Saturday and Sunday!
Fight Gone Bad
Three rounds of:
- 1 minute wall balls
- 1 minute sumo deadlift high-pulls
- 1 minute box jumps
- 1 minute push press
- 1 minute row
No rest between movements -1 minute rest between rounds.
Below is a video from CrossFit Central with a little background on FGB. Enjoy!