– max Handstand hold
– 10 Pistol Squats
– 1 min plank

Review of common rowing errors

5 Rounds
Row 500
rest 3 min
score all five rounds

The Movement Focus for this month is going to be rowing.
Rowing on the erg machine is one of the few exercises we do that seemingly doesn’t have a lot of “real world” application.  It is, after all, simply dry-land training for the crew team.  And if you’re not on and never plan to be a part of the crew team, who cares if you can row well?  Additionally, even if you do it poorly, you’re still jacking up your heart rate, so you feel like you’re working.
Well, we believe that if you are going to do something, you should do it right.  Always strive for proper technique, regardless of what the movement is.
With rowing, the payoff comes in the form of better efficiency.  That means you can row faster using less energy.
There is plenty to talk about with rowing, because there are plenty of mistakes being made every day.  The most common three are early back opening, early arm break and extreme layback.  Read this (and watch the video) for more on spotting and fixing these three elements.
Besides the movement fixes, we will talk about correct damper settings (hint: yours is too high), how to use the numbers on the monitor and how to get your feet out of the stirrups quickly!
We will do benchmark workouts like 500m, 1k, 2k and even a partner 10k.   Throughout the month, we will also post videos and instructional articles to help you become a better rower.
It all starts today.  Have fun!