Tag: conditioning

Error: Excessive layback at the end of the stroke is inefficient. Lean back only to about the 11-o’clock position on a clock.

Saw today’s article in the Winnipeg Free Press? Those were our athletes featured in the picture!

Rowing is indeed making a comeback, and we’ve been teaching people how to pull properly since 2009. We can help you learn to row with great form so you can maximize your time, whether your goal is to burn calories, lose weight, tone muscles or improve cardiorespiratory endurance.

To get you started, here are a few quick tips  that will set you up for success on the machine.

1. Your spine should not move when you row. Engage all your core muscles–all the muscles in your torso–and hold your spine rigid. Your back should be neither rounded nor hyperextended. Try to brace your spine in a natural “neutral” position. You will not be able to hold your spine exactly neutral, and some slight rounding in the upper back is acceptable. That said, the spine should not move at all during the pull. The movement is only at the knees, hips and arms.

Over-reaching puts you in a poor position to pull. A longer stroke is not always the most efficient stroke.
Error: Over-reaching can put excessive stress on the spine.

2. Hold the handle with arms extended and drive your feet into the foot pads, extending the knees. Remember: the spine should not move.

3. As your knees reach full extension, begin to lean back from the hips. Lean back only to about “11 o’clock” on a clock face–no further.

4. The arms finish the stroke and bring the handle to the torso–but it’s the legs that provide most of the power. Emphasizing the arm pull is inefficient and ignores the most powerful muscles in the body.

5. Return in reverse: At the end of the stroke, the hands extend first, then lean forward to about “1 o’clock” on a clock face, then bend the knees and slide forward until the shins are perpendicular to the floor. That’s where the next stroke starts.

Error: Opening the hips too soon. Think about straightening your legs before you open your hips in the rowing stroke.
Error: Opening the hips too soon. Think about straightening your legs before you open your hips in the rowing stroke.

This is just a brief intro, but it’s enough to get you started. Additional things to consider are stroke rate, damper setting, monitor usage and specific rowing workouts designed to help you meet your fitness goals.

To book a free No-Sweat intro session in which our experts can tell you how we can help you accomplish those goals, call Crystal at 204-880-1001.

To view our personal-training services, click here.

CrossFit 204-SD-2015-MassacrePlease note all regular classes will be cancelled on Feb. 13 for the 204 Massacre. We apologize for any inconvenience. Please come by and support the competitors!

5 rounds, 1 minute at each stations for max reps:

1. Parallette shoot-throughs

2. Jumping split squats

3. Lateral hurdle hops

4. Plate inchworm

Rest 1 minute

Barbell Club Homework

Read these two articles:


Pause to Clean up Your Clean

Watch the video below. In the first viewing, look only at her feet during and note how stable they are and how the weight looks quite well distributed, with the majority just forward of the ankle. In the second viewing, watch her hips and see how they move toward the bar while her heels are on the ground. She’s pulling the bar back slightly, but she’s also moving her hips forward.

Watch the jerk at the 1:08 mark in the video below. Not how the torso is vertical and the lifter drives through the heels as long as possible. Note the foot movement and their placement in the receiving position.

Jr. feels your pain today.
Jr. feels your pain today.

Please note classes are cancelled on Feb. 14 for the 204 Massacre. We have nine athletes competing, so come on out and cheer. And please note there will be a group workout at 11 a.m. on Feb. 16. All other classes will be cancelled for the holiday. Please sign in as you normally do.

3 rounds of:

21 thrusters (95/65 lb.)

21 box jumps (24/20 inches)

500-m row

Rest 5 minutes

Skills Session

Max strict pull-ups in 2 minutes

Max rounds in 2 minutes of 8 toes-to-bars + 20 double-unders

Not for time: 10 rope climbs

5 minutes practice on double- or triple-unders

Our Legends athletes!
Our Legends athletes are still looking for a few more friends? Know anyone who might like to join them?

Deadlift 5-5-5

3 rounds of:

20 kettlebell swings (55/35 lb.)

20 burpees to a target 6 inches above reach


Row 4 sets of:

3 minutes hard

2 minutes easy


It's odd how the best hour of your day often contains the toughest minutes of your day.
It’s odd how the best hour of your day often contains the toughest minutes of your day.

Partner workout

Station 1: With a 10-minute running clock, accumulate max meters on the rower. Switch every minute.

Rest 5 minutes

Station 2: With a 10-minute running clock, as many thrusters as possible (75/55 lb.). Switch every minute.


Muscle snatch 3-3-3

Overhead squat 3-3-3

Make you peace with the bar, then lift it.
Make your peace with the bar, then lift it.

2 rounds of:

As many rounds as possible in 4 minutes of:

15 front squats (95/65 lb.)

15 pull-ups

30 double-unders

Rest 2 minutes

2 rounds of:

10 push presses (95/65 lb.)

10 lateral bar burpees

Rest 2 minutes

As many rounds as possible in 4 minutes of:

5 thrusters (95/65 lb.)

5 push-ups

Rest 4 minutes


Watch the video The Rowing Stroke and read the instructions below it on rowing technique. Spend 10 minutes on the rower. Practice pulling precise, slow strokes that hit all points of performance. Do not pull aggressively. Slowly increase pace as you become more comfortable, but do not change your mechanics. If you find old bad habits returning, slow down and reset your form. If proper form “feels weird,” drill regularly to make good habits feel natural as you increase speed.