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… 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… Continue Reading
Rowing different distances requires different exertion. And depending on what else the workout includes, knowing your stroke rate is a good thing.
“Stroke rating is extremely important in helping you find your efficiency and determine, all right, how are you going to structure this workout as you have to get off the erg and do something else?” says Shane Farmer of CrossFit Rowing.
What’s the difference between the damper setting and the drag factor on a rower?
Shane Farmer of CrossFit Invictus has the answer.
“As I use the term ‘damper setting,’ what I’m talking about is moving this wheel right here,” the rowing specialist explains. “When I’m talking drag factor, I’m calibrating what’s on the monitor using a function that we have on this computer here.”
Specifically, the damper setting lets more or less air into the flywheel.
When it comes to rowing in CrossFit, there are three common errors: early back opening, early arm break and extreme layback.
When the back opens early in the stroke, much of the hip drive is missing, says Shane Farmer of CrossFit Rowing. The legs and hips should work in harmony, he explains.
“As the legs get close to finishing, then we’re going to kick our hips in to continue momentum and help us finish… Continue Reading
Airey is rounding his shoulders and back, MacKenzie notes.
“What we’ve got here is one broken dude,” he says. “And he doesn’t have to be.”
For a quick fix, MacKenzie takes Airey’s feet out of the straps, sets the damper to 1 and prohibits him from touching the seat to the back of his feet—all while maintaining the… Continue Reading
Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency.
At the catch, you want to achieve an acute angle of about 60 degrees, whereas at the finish, you want to achieve an obtuse angle of about 120 degrees, Hart says. While most rowers can achieve the angle at the back of their stroke, the front angle is problematic.
“You’ve gotta close the… Continue Reading