Rowing

Krista Guloien is an Olympic rower who brought home a silver medal for Canada last year. She’s also now a CrossFit athlete.

“Working with and for other people was the key to me doing as much as I did or going as hard as I did,” says the rower who competed in the women’s eights in London.

She adds, “(That) extra something ... was about not letting my teammates down.”

Guloien says working with and against others in… Continue Reading

At 13, Ryan O’Rourke decided to try CrossFit as a way to improve at hockey.

“I wanted to play in college more than anything,” he says. “That’s what … I dreamt about.”

The plan changed when he rowed 2,000 meters in 7:17.

“To row those kind of times, you’ve gotta be willing to suffer,” explains Markus Riggleman, owner and head trainer at CrossFit Lehigh Valley in Pennsylvania. “And to see that he—even at 13—was willing to … go there was cool.”

Today, at 17… Continue Reading

Proper coordination and sequencing of movements will result it efficient, powerful rowing. Joel Martin and Bryan St. Andrews explain.

Rowing requires proper technique to maximize performance. Maintaining correct posture and properly sequencing leg, trunk and arm motion are important aspects of proper rowing technique.

Several research studies have been performed to characterize optimal rowing techniques. Most rowing experts agree that the… Continue Reading

To learn proper pacing and how to relax on the recovery while rowing, CrossFit Rowing’s Shane Farmer likes the uphill drill.

With a plyo box or bumper plate underneath the front of the erg, it’s difficult to rush forward, says Farmer, who also is a coach at CrossFit Invictus.

“We’re looking and focusing on emphasizing a slow recovery, taking your time up,” he says.

Next, he talks hand position and knee position.

“They’re smaller… Continue Reading

Patrick Larcom, a coach at CrossFit Boston, seeks to bridge the gap between the sport of rowing and the sport of fitness. That’s why he created Renegade Rowing.

Rowers arrive at 5:40 a.m. at Community Rowing Inc. to begin a day of rowing and CrossFit that ends at around 8:30 a.m.

“It’s been one of the most tremendous experiences I’ve had,” says one of the rowers. “It’s not completely easy, but it’s doable. You do it in a… Continue Reading

A critical workout strategy, the rowing sprint start gets the flywheel spinning quickly so there is no fight to bring down the split time.

“You need to know how to come out of the gates nice and strong to get yourself set up for the remainder of the piece,” says CrossFit Rowing’s Shane Farmer, who is also a coach at CrossFit Invictus.

The sprint start is a five-stroke sequence, he explains:

• The three-quarter-slide stroke.
• The… Continue Reading

Too high of a stroke rate, falling out of the saddle, wishing for more height, pulling from the hole and trapping the handle—all are common rowing issues according to Greg Hammond of Concept2.

“People say, ‘Row faster, row faster.’ So what do people do? They go back and forth faster, which has really very little to do with actually rowing faster,” he explains during the CrossFit Experience at the 2012 Reebok CrossFit Games. “Rowing… Continue Reading

In 2007, Erin Cafaro had been rowing for three years and had been on the U.S. national team for a year and a half.

The next year was an Olympic one, and Cafaro needed to get stronger. Through her brother, she discovered CrossFit. Not only did Cafaro make the team, but her team won gold in Beijing.

This year, she’s headed back to the Olympics.

“If you’ve been to the Olympics before, it’s not a given that you get to go again,” explains Cafaro… Continue Reading