Friday 131025

Three rounds for time:
Row 500m
30 meter bear crawl 25#(15#)
100 Double Unders

Post time to BTWB.

True artists at work after the Lift Up Luke WOD.

The Rowing Stroke: Jigga What?! – Maddie Berky

Oh the illusive rowing stroke. Is it a pull, is it a press, should it I just saw screw it and Jersey Shore bicep curl that thing instead? Let’s go with sort of, yes, and please no! The rowing stroke is a tricky animal indeed, but once you break it down, its really quite warm and cuddly and totally approachable. We got this.

The Catch: Your stroke begins with the catch. Picture this: you are seated poised at the front of the slide. Knees are in line with ankles. Heels are slightly lifted. Spine is slightly rounded, but not passive– think more hollow body position: ribs locked down, belly tight. Shoulders are locked down and back. Arms are straight, but not over-extended. Grip is loose.

The Drive: Here is where you initiate all of your power and it begins with the legs, not with the arms, shoulders, or back. The rowing stroke is all about the legs – and about how much you can lock down the rest of your body so that all of your power gets transferred from your legs to the handle. Just like the deadlift, at the beginning of your drive you want your shoulders and hips to “rise” at the same rate – meaning that you don’t want the angle of your hips and shoulders to change at all until your legs are done driving. Your arms and body are not there to create more power. They are there merely to continue the momentum set by your legs. The sequence of the drive goes LEGS – body (or hips) – arms. Done.

The Finish: The finish is the end of your drive and the beginning of your recovery. A lot of times you will see athletes lying super far back or pulling the handle all the way up to their chins in order to eek out one more inch of stroke. Is it worth it? Not necessarily. The simpler you can keep your finish the better. Literally, just sit there. Be comfortable. Quads and belly shouldn’t be struggling to keep you upright. You want to get in and get out of the finish and not get stuck there working.

The Recovery: Yes! Say hello to the best part of your rowing stroke. This is the time you get to take a freaking breather. The ratio between your drive and recovery should be about 1:2. So slow down! Out of the finish your sequence is: arms away – body away (hinge at the hips) – legs. Wait until your wrists pass the knees before you bend your legs. If all else fails, come back to this sequence, as it will fix most of the “I hate rowing like nobody’s business” problems.

Work – Recover – Repeat (a lot). Welcome to the rowing stroke.


  1. Ali :

    Hey Everyone!

    I know this is last minute but just in case anyone is looking at perfecting their double unders or if you need help with just getting one double under….JumpNRope is hosting a clinic tomorrow afternoon from 1-3pm! It’s a pretty awesome clinic that is designed to help all levels. It’s also a great 2 hour work out too:) Here is the info:

    Happy Friday all!

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