Hey Vic City,
The rowing erg is a staple of CrossFit, especially during the colder months, when running isn't always possible. Sometimes they'll be rowing as a piece of a WOD, such as Jackie, other times rowing is the entire WOD, either a distance time trial or partner intervals.
Regardless of when rowing appears, technique and efficiency will help you improve scores, and ultimately better one's fitness.
There is an unlimited number of videos of rowing on YouTube and most of them probably offer some solid tips. However, I found one that offers a couple drills, not just tips, that you may want to practice before a class WOD or during the upcoming Open Gym times.
The video is just under 7 minutes long, and I had a few take aways that I would like to highlight.
1) Using the 'recovery' phase, the time that your body is moving towards the screen, to let your legs recover. This is of greater importance the longer the distance, typically anything over 500m.
2) Keeping tension in the core from the start of the pull. This allows to drive through the legs, similar to how you would pull a deadlift.
3) Not trying to pull the handle through your chest. This tip has come up in multiple videos that I've seen, and bottom line, you are wasting energy.
- Coach Adam
TRAINING WEDNESDAY - THURSDAY
WARM-UP: 21-15-9 of light KBS and 15-12-9 double crunch
SKILL: BACK SQUAT 9, 7, 5, 3 E2M
Build as you go to a tough last set
WOD: The Rowdown
This is a partner workout where you alternate back and forth on each calorie amount. There will be a 30 min cap on this wod!
Rx: Guys - 30, 27, 24, 21, 18, 15, 12, 9 cals on the row each person
Girls - 24, 21, 18, 15, 12, 9, 6, 3 cals on the row each person
With mixed teams no problem, same number of rounds, each partner does their own calorie amount! Just row, re-set monitors in between.
Try to match up with someone you've never partnered with before!
TG/FG: Guys start at 24, girls start at 18