This past Saturday, I had the opportunity to attend a Smooth Rowing Seminar hosted at Alpine CrossFit (Robby) in Wheat Ridge. Aaron Varcasio has built a rowing background into coaching, rower maintenance and rowing technique seminars. 7 of us attending, including Scott from MBS, Angela, and 2 couples.
We covered a lot of material in 2 hours, including terminology, technique, drills, and maintenance of rowing machines.
Terminology
Rowing Phases: Catch, Drive, Finish, Recovery
Drag Factor: Should be set to 124
Damper setting should be around 5-6 for men, higher for calories, lower for sprint
Coaching Cues
Quick arms, should touch and go handle off of sternum
Allow heels to lift during catch, up to 1 thumb's distance, want shins to be parallel
Reach forward during recovery phase
Extend legs and then pivot back during pull
Reach and then bend knees during recovery
Keep chin up
Keep knees in
Squeeze shoulder blades at finish
Drills
Pick Drills - Arms only, Arms and Pivot Back (Back stays straight), Arms and Back and 50% legs
Pause Drills - Pause at Finish, Arms Extended, Back pivoted forward, 50% of legs into recovery
We also played with stroke rate (between 22-30 strokes/minute) and pressure (25% to 75%). Most folks will be more successful in a distance spring with higher strokes/minute.
Timed test:
500m for time
2:01 at beginning of clinic
1:56 at end of clinic (Aaron's record is 1:25)
Finally Aaron recommended getting out on the water with Rocky Mountain Rowing or Boulder Community Rowing.
All in all, I would definitely recommend the seminar which was priced at $64. The touch and go off sternum and knowing it is OK to lift heels at recovery was worth the price of admission. I am sure everybody took something different away from the workshop.
Monday, June 13, 2016
Friday, June 10, 2016
Wall Street Decathlon
The Wall Street Decathlon raises money for pediatric cancer research and treatment and is inspired by NFL scouting combines and Olympic Decathlon.
The 10 events are
400m Run (average 1:00.4)
Football Throw (average 44 yards), 3 attempts
Pull-ups (average 16), strict
40 yard dash (average 5.08), 2 attempts
Dips (average 37)
500m Row (average 1:30.3)
Vertical Jump (average 29 in), 2 attempts
20 yard shuttle sprint (average 4.59)
Bench Press (average 17 reps), 175#
800m Run (average 2:37.2)
https://thedecathlon.org/average_decathlete
Sounds like a pretty cool challenge since I have been doing CrossFit for the past year. Very easy to set up and I may have to give it a whirl.
The 10 events are
400m Run (average 1:00.4)
Football Throw (average 44 yards), 3 attempts
Pull-ups (average 16), strict
40 yard dash (average 5.08), 2 attempts
Dips (average 37)
500m Row (average 1:30.3)
Vertical Jump (average 29 in), 2 attempts
20 yard shuttle sprint (average 4.59)
Bench Press (average 17 reps), 175#
800m Run (average 2:37.2)
https://thedecathlon.org/average_decathlete
Sounds like a pretty cool challenge since I have been doing CrossFit for the past year. Very easy to set up and I may have to give it a whirl.
Couraj Apparel
Couraj apparel was displaying their wares at the box today and while I usually wouldn't be interested, the logo really struck me as inspired. Lion: Courageous, powerful, free, driven. Indian Chief: Wise, respected, warrior, leader. Star: Purpose, dreams, goals.
It reminded me of why I started this CrossFit journey and how my star has shifted in the skies. My goal is to have General Physical Preparedness for whatever adventure comes my way. I also want to add gymnastics skills to my bag of tricks.
I was reminded of one of the early articles on CrossFit and am forced to re-evaluate my dedication to nutrition improvement.
Last tidbit is the 10 aspects of fitness:
- Cardiovascular/Respiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Agility
- Balance
- Accuracy
2016 Regional Event 7
Friday, June 10, 2016
Coach Ben
(11:00 AM) about 15 of us including Val, Mandy, Anke, Steve B, Reval, Ketsin, Tall John, Kaylie, and me
Warm Up
Run to traffic light and back (a little over a half mile). Bear crawl forwards/backwards, crab walk forwards/backwards, ape walk left/right, duck walk. 10 air squats, 10 quad stretch coming up on toes (2 sets). Hang from rig for 30 seconds, kip swings 30 seconds 10 ring rows or pull-ups (I did 3 strict pull-ups and finished with ring rows.)
Bar warm up - 10 strict presses, 10 sexy squats, 10 front presses, 10 push presses, 10 front presses, 10 thrusters
Workout of the Day
2016 Regional Event 7
Fitness
For time:
21 thrusters
3 lay to stand rope climbs
15 thrusters
2 lay to stand rope climbs
9 thrusters
1 lay to stand rope climb
Men use 65 lb.
Women use 45 lb.
Rx
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb.
Women use 65 lb.
For technique we discussed bent legs to make lay to stand easier and legs on box to make them harder. We also discussed body kip legless rope climbs and running man legless rope climbs. I could get hand over hand twice before losing grip strength.
I did the fitness workout in 6:06. First round was 13/8, second round was 7/6/3, third round was 6/3. I could do the raise and lower continuously but had trouble maintaining a good plank and correspondingly good intensity.
It is hard to believe games athletes were knocking this out in a little over 2 minutes.
Finished with finger stretches one at a time, then palms forward and lean forward, palms backwards and lean forwards, lean backwards cross leg over opposite thigh and sit down.
Coach Ben
(11:00 AM) about 15 of us including Val, Mandy, Anke, Steve B, Reval, Ketsin, Tall John, Kaylie, and me
Warm Up
Run to traffic light and back (a little over a half mile). Bear crawl forwards/backwards, crab walk forwards/backwards, ape walk left/right, duck walk. 10 air squats, 10 quad stretch coming up on toes (2 sets). Hang from rig for 30 seconds, kip swings 30 seconds 10 ring rows or pull-ups (I did 3 strict pull-ups and finished with ring rows.)
Bar warm up - 10 strict presses, 10 sexy squats, 10 front presses, 10 push presses, 10 front presses, 10 thrusters
Workout of the Day
2016 Regional Event 7
Fitness
For time:
21 thrusters
3 lay to stand rope climbs
15 thrusters
2 lay to stand rope climbs
9 thrusters
1 lay to stand rope climb
Men use 65 lb.
Women use 45 lb.
Rx
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb.
Women use 65 lb.
For technique we discussed bent legs to make lay to stand easier and legs on box to make them harder. We also discussed body kip legless rope climbs and running man legless rope climbs. I could get hand over hand twice before losing grip strength.
I did the fitness workout in 6:06. First round was 13/8, second round was 7/6/3, third round was 6/3. I could do the raise and lower continuously but had trouble maintaining a good plank and correspondingly good intensity.
It is hard to believe games athletes were knocking this out in a little over 2 minutes.
Finished with finger stretches one at a time, then palms forward and lean forward, palms backwards and lean forwards, lean backwards cross leg over opposite thigh and sit down.
Wednesday, June 8, 2016
Wall Ball Shots
Wednesday, June 8, 2016
24 Hour Fitness
(6:30 AM)
Warm Up
Walk a lap on track, jog 4 laps, walk a lap. Shoulder circles.
Wall Ball Shots
10 rounds of 15 reps (12# wall ball to 10') with 80% recovery between rounds
Walked a couple of laps for cool down
24 Hour Fitness
(6:30 AM)
Warm Up
Walk a lap on track, jog 4 laps, walk a lap. Shoulder circles.
Wall Ball Shots
10 rounds of 15 reps (12# wall ball to 10') with 80% recovery between rounds
Walked a couple of laps for cool down
Tuesday, June 7, 2016
Olympic Weightlifting Class (4)
Tuesday, June 7, 2016
Coach Jonathon
(1:30 PM) 6 of us including Jen, Fabby, Donna, Jeff, and me
Warm Up
Foam roller for about 5 minutes before class starts
10 Minute AMRAP of 15 wall squats, 10 jack knives (tuck ups), and 5 burpees. I got 3 rounds + 25 reps.
DB Swings
3 rounds for quality of
10 DB squat (45#)
10 Russian DB swings (45#)
0:45 side plank hold each side
This was pretty good until the last round, when I was dropping my side planks every 10-15 seconds.
DB Hang Power Cleans
Every 90 seconds for 6 rounds
8 DB Hang Power Cleans
16 Chops (8 each side)
I started with the 45# DB for 4 rounds, after missing a rep on the 3rd round and only doing 7 cleans on the 4th round, I dropped to 35#.
I did the chops with a 15# DB which was on the lighter side, but I was cycling through at a much better cadence than I was with the Hang Power Cleans.
Finished with mobility, pigeon stretch, couch stretch, clock stretch
Coach Jonathon
(1:30 PM) 6 of us including Jen, Fabby, Donna, Jeff, and me
Warm Up
Foam roller for about 5 minutes before class starts
10 Minute AMRAP of 15 wall squats, 10 jack knives (tuck ups), and 5 burpees. I got 3 rounds + 25 reps.
DB Swings
3 rounds for quality of
10 DB squat (45#)
10 Russian DB swings (45#)
0:45 side plank hold each side
This was pretty good until the last round, when I was dropping my side planks every 10-15 seconds.
DB Hang Power Cleans
Every 90 seconds for 6 rounds
8 DB Hang Power Cleans
16 Chops (8 each side)
I started with the 45# DB for 4 rounds, after missing a rep on the 3rd round and only doing 7 cleans on the 4th round, I dropped to 35#.
I did the chops with a 15# DB which was on the lighter side, but I was cycling through at a much better cadence than I was with the Hang Power Cleans.
Finished with mobility, pigeon stretch, couch stretch, clock stretch
Wednesday, June 1, 2016
5K Row
Wednesday, June 1, 2016
Oracle Gym
(11:40 AM)
5K Row - 24:08, 280 calories
Jump Rope practice for 15 minutes. Got 12 double unders, PR!
50 foot bear crawl, 1 wall walk up and down
Oracle Gym
(11:40 AM)
5K Row - 24:08, 280 calories
Jump Rope practice for 15 minutes. Got 12 double unders, PR!
50 foot bear crawl, 1 wall walk up and down
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