During November Crossfit Ignite has programmed a weekly set of strength and conditioning workouts to let people get comfortable with the movements and push themselves to improve week over week. One of the WODs is perhaps the best rowing-specific strength workout I’ve ever done: WOD: 4 super sets, with 1 min rest of Back Squat … More Possibly the best rowing strength development workout ever
The two key stretches I’ve added to my warmup over the past year are the deep, wide squat and the simple hang, or “orangutan hang”. Today I did the latter on rings outside (each hang lasting about 20 seconds), and realized that this could be a wonderful pre-race stretch for rowing. Why? I was cold … More The “Orangutan Hang” as a pre-race rowing stretch?
So I have a new project – a focus on hip, ankle, and lower back mobility in order to improve rowing performance. I have stiff hamstrings and ankles, as do many rowers who have focused for years on exercises that work the quadriceps exclusively. My question is: what would be the effect if I could … More My new project – The Deep Squat – hip and ankle mobility for rowing