9/22 Technique Tuesday

Today's technique Tuesday video is courtesy of Concept 2, the makers of our ergometers. The video highlights some of the most common rowing errors, and drills to help correct the errors. You may have heard your coach cue and correct you on some of these errors. 
Rowing is a skill, and it takes practice to become comfortable and efficient. Keep practicing. Do the drills in the video, and do the crew warm-up we do in the gym, feet out of the straps, row arms only for 50 meters, then row arms and back for 75 meters, next row half slide for 100 meters, the finally row full slide until you reach 500 meters. Focus on proper rowing sequence, from the catch, drive with your legs, open your back and finish with your arms; to initiate the recovery, arms go forward, back goes forward, then legs bend. 
2000m is the standard race distance for rowing. Elite male rowers (Olympians and National team) complete this distance (on the erg) in less than 6 mins, and lightweight men (less than 160lbs) complete it around 6:15 mins. Elite women are sub 6:45 min and lightweight (less than 130lbs) women are sub 7:15 mins. 
It is common to fly and die on your first 2k test. Pace is the key to your first 2k race. Your coach will help you develop a race pace plan. 
Good luck! 
Today's Workout
Row 2000m for time. 
Compare to Nov. 11, 2014. Who programmed this? Post your guess to comments. 

Today you can get 40% Off Reebok CrossFit Nano 4.0 shoes at Reebok when you use the code NANO4 at checkout. Click on the image below to use our Reebok Affiliate link. Our gym is compensated if you make a purchase after clicking on our link. We use the proceeds to purchase new equipment for the gym. Happy shopping!