Remember to bring your rope (if you have your own) to the double under clinic tomorrow. It should be a fun day and we’re excited to work on building and sharpening those skills!
We’re almost at the halfway point and it is clear the 50,000 (and for some, 100,000) meter rowing challenge has swept the Cove. We are amazed by the number of athletes manning the rowers before and after classes. We’ve seen a lot of people get creative regarding how they spend their time on the rower and we’ve compiled them (and added a few):
- Use this as a time to work on your mobilty. For example, row 1K and then hit some key stretches. Think couch stretch, perfect lunge, pigeon stretch, banded shoulder distraction, banded pull aparts, and I’s,Y’s, and T’s. Pigeon stretch, especially) really opens things up after rowing.
- Break the row up by working on skills or “goats” (a goat is a movement that is your weakness or nemesis). Coach Brian has been rowing 1K and then do strict HSPU practice (for 4 rounds).
- Work on your rowing technique. We are doing a ton of reps so let’s make them good! This way we can also can our rows more efficient when they come up in workouts. This is also a great time to work on fast starts and playing around with the damper setting.
- Bring a friend or make a date. Partner WODS are so much fun why night bring your partner to the erg. It’s our version of grabbing coffee or having a drink with a friend!
- Watch TV. Coach Matt has been known to knock out entire episodes of West Wing. The TVs stream Netflix and there are ton of great new series out.
- Bring a playlist, listen to an audio book, or podcast. Since this isn’t for time it’s a great time to catch up on some “reading”.
- Bring your baby — they might get a kick out of you. Sage (Maria’s daughter) is a big fan.
Hope these help and if you have any ideas we are all ears.
Split Jerk 3/3/2/2/1/1
(dial in on your position/footwork today)
6 Shoulder to Overhead
12 Box Jumps
The morning crew just ‘hanging’ out…