Workout of the Day:
Three sets of:
Dumbbell Split Squat x 4-6 reps/leg
Rest 90 seconds
Handstand Push-Ups or Holds x Max Reps
Rest 90 seconds
(If you cannot perform handstand push-ups, just start to get comfortable upside down. Hold the handstand for as long as you are able to do so.);
Five rounds for time of:
20 Walking Lunges with DBs (25-30/35-45 lbs.)
An Argument for Bad Form – Part Two
Written by Shane Farmer
In the first part of “An Argument for Bad Form,” we spent the majority of the article discussing the necessary terms for understanding erging. With that out of the way, we can now get to the nitty gritty and figure out what we’re doing.
Let’s start with the most glaring difference between what we’ve been trained as Crossfitters to do and how we need to alter our form for rowing; the opening of the back with the hips. As we discussed last time, coach Sage Burgener talks about how important it is to create a connected movement of the shoulders and hips when moving weight off the ground. However, when we study the perfect stroke what we’re looking for is segmented movements.
When a body is at the catch the arms are extended, the back is upright and leaning forward, and the legs are fully compressed. Beginning that stroke we use the strongest muscle group we’ve got and push with the legs. Keeping in mind the segmenting of the body, this will result in us pushing with only the legs, leaving our back upright and leaning forward, and the arms fully stretched until our legs are extended completely.
A common drill used to solidify this part of the stroke is called a legs only stroke. I know, it sounds complicated but it’s quite easy. Sitting on the erg, compress you body at the catch and begin your stroke by extending your legs and leaving your shoulders forward and arms extended. Repeat this process, making sure not to open the back or bend the arms. Usually about 20 strokes is appropriate before you can go back to taking full strokes with the desired effect being that you’ve now introduced a new technique on a small scale.
If you were to imitate this movement with an Olympic lift, it would most likely result in either severe eye twitches or a mild heart attack from your coach, so make sure you remember that what we’re talking about here is only applicable to the time you spend sitting on that awesome sliding seat.