Rowing Lesson 4 from CrossFit Journal

Justin Workout of the Day 2 Comments

Workout of the Day for Tuesday 09/08/09

From on 08/26/06

Two rounds for time of:
21 Pull-ups
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Post time to comments.



Rowing Lesson 4: Putting It Into Practice

In the final part of our rowing series with former Olympic coach Chris Wilson of Concept2, Jon Gilson of Again Faster learns that drills can be frustrating because they force an issue. Drills spotlight problems and must be done perfectly to increase effectiveness.

Chris instructs Jon to hit different stroke rates at maximum power while implementing everything he has learned in previous lessons. Jon soon runs into problems because the preparation in the early part of his recovery isn’t happening quickly enough. Things improve when Jon rows at higher stroke rates.

Rowing at different stroke rates boosts your discipline and control of the machine. You can see your numbers and determine which stroke rate is best for you. A direct correlation between stroke rate and power output doesn’t necessarily exist. Some athletes are more effective at lower stroke rates. A great deal of individual variation is caused by both physiology and skill level.

“Rowing Lesson Part 4: Putting it into Practice with Chris Wilson” by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

Comments 2

  1. Justin, Cherie and I will need to come up and visit you. I have been telling Paige that she needs to make sure her technique us sound.

  2. Brian, It would be awesome to see you guys! I’m supposed to take Paige into CFES tomorrow morning (Thursday), but she’s still getting used to her fall school schedule so we play it by ear.
    Are you back to 100%? Hope so.

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