Thursday, January 25

You have until February 1 to get your sweatpants order in! Come try them on BEFORE you workout. We need a minimum of 25 to order (of each style, not total). 


I'm taking it back to the beginning on the rower today. Let's focus on the basics and make ourselves better rowers. 

You have lots of time to practice rowing today. This isn't a sprint or for time at all, so you can slow down a bit and focus on your technique. 

Here's what I notice: We go over technique and positions on the rower then as soon as the clock starts everything we talked about goes right out the window. 

Technique matters and it makes you faster and more efficient. You could row without good technique and you might not get hurt and you'll finish the workout, but trust me, you could make it a lot easier and faster. 

Don't just take my word for it. Check out the video from Dark Horse Rowing coach Shane Farmer. Here are his credentials so you know he knows what he's talking about: Co-Founder/Owner of Row Studios, International Rowing Coach, CrossFit Rowing Head Coach, Concept2 Master Trainer.

Workout for Thursday, January 25
Aerobic Capacity - 5 Rounds
Row 4 min at 150 BPM Pace
2 min of Steady Paced Unbroken Burpees
Row 4 min at 150 BPM Pace
2 min of Steady Paced Unbroken Lunges
Row 4 min at 150 BPM Pace
2 min of Steady Paced Unbroken Burpees
Row 4 min at 150 BPM Pace
2 min of Steady Paced Unbroken Air Squats
Row 4 min at 150 BPM Pace

CrossFit 616