I’m a rower - on water and in the gym. I regularly watch rowers and trainers work out on their rowing machines with growing frustration. Why am I frustrated? Because they could be getting much ... Continue Reading
A Training Plan For Masters 50+ Rowers
Exercise is such an important part of life, but can get overlooked when life takes priority. And staying truly fit is even harder with age. Although your body holds on to aerobic endurance a little longer ... Continue Reading
5 Common Rowing Mistakes
The rowing machine looks simple and less intimidating than others—a machine anyone can use—and it is. As a former university rower, I’ll admit it’s one of the easier sports to pick up, as there’s ... Continue Reading
How to Pace Yourself During Distance Rowing
As a former college rower, it’s hard to stop myself from getting in there and coaching anyone I see at the gym rowing with uncharacteristic technique. As a former college rower, it’s hard to ... Continue Reading
A Strong Row Starts With Your Feet
The importance of power application onto the foot plate while rowing is often overlooked, especially when teaching basic rowing technique. However, proper pressure application through the feet is critical ... Continue Reading
How to Pace Your 1km Row
We have all done it. You are rested and ready for that erg test. Attention… Row! You blast off as fast and as hard as you can for the first minute or so. You feel good. This 500m split is not that hard to ... Continue Reading
Rowers: An 8-Week Injury Comeback Plan
When returning from an injury, it is important to ease yourself back into your sport or activity. In rowing, as in many sports, if you try to come back too quickly, you risk re-injury or sustaining a new ... Continue Reading
8 Weeks to a Faster 1K Row
Whether you are a masters rower or simply a CrossFitter looking to improve your work capacity, this training plan is for you. The 1K sprint row is a test of both power and aerobic capacity, so if you can ... Continue Reading
What Every Rower Dreams of This Holiday
What do you buy for a rower for Christmas? Top to bottom, rowers put their bodies to the test during training and they need the foundations to recover well. Here are eight ideas that will make sure the ... Continue Reading
The Rower’s Way: 4 Recovery Strategies
Get Your Food Right Rowing is a full body workout, and can burn anywhere from 500-1000 calories per hour. Therefore, you need to adequately fuel your body in order to perform and execute your workouts ... Continue Reading
Connect Your Lifting and Rowing For Better Performance
If you know how to lift weights properly, you know how to row. It might not be quite that simple, but the basic mechanics are very similar. Traditional Barbell Deadlift Take the deadlift, for ... Continue Reading
An 8-Week Training Plan for the Beginner Rower
The ergometer (a.k.a. "erg," C2, or rowing machine) can be an intimidating piece of exercise equipment. Most fitness machines offer pretty basic movement patterns. But the use of the erg is left open to ... Continue Reading
The Right Way to Add Rowing to Your Training Regime
Everyone should row. And everyone can row. This is a fact my boat club's champions beautifully demonstrate. The members of Molesey Boat Club stretch from 14 to 84, and their fastest rowers stand top of ... Continue Reading
4 Principles to Master the Rowing Machine
Rowing is one of the most beneficial movements the human body can perform. Get it right, and there's nothing more physiologically demanding on earth. In its purest form rowing is about using your body to ... Continue Reading
The C2 Rower: Training Plans and Technique Drills From Champions
C2. Erg. Rower. Rowing Ergometer. This simple piece of equipment has tested the resolve of even the most hardened athlete. Whether using it to train for open-water rowing, as a general ... Continue Reading
12 Weeks of Strength for Explosive Rowing
Week 1 Day 1 A. Hip, Glute, and Upper Body Conditioning Circuit This circuit should be performed using slow and controlled movements for each exercise. It's not about how many reps you can do in the ... Continue Reading
A 12-Week Training Program to Improve Your Rowing Numbers
Click Here to Start Your Free Rowing Program Rowing is one of the oldest sports in the United States. A sport that used to be synonymous with only the elite, private-school culture of the East Coast is ... Continue Reading
17 Tips for Getting Better at Rowing
Years ago when I first started training in CrossFit, I hated rowing. In actuality I just didn’t know how to do it correctly, so I was horribly inefficient and, therefore, unhappy with both my experience of ... Continue Reading
Everybody Hates the Ergometer
It’s true. World-class rowers, CrossFitters, and everyday gym-goers. Everybody hates the ergometer. But, in actuality, rowing has amazing benefits for athletes and fitness enthusiasts of all ... Continue Reading
10 Articles to Improve Your Rowing
From outdoor rowing to indoor group classes, rowing has gained in popularity in recent years. If you've ever tried it you know why - it's quite a workout and there's actually a lot of technique to doing it ... Continue Reading
Respect the Rower: An Argument for the Ergometer
Part of a training I went through last year included instruction on the Indo-Row WaterRower. “You gotta respect the rower,” the instructor said to me at the training. After several attempts at getting my ... Continue Reading
CrossFit Makes You Better at Your Sport – Even Pro Athletes
CrossFit can make you a better athlete at your sport. To me that doesn’t sound so controversial, but I regularly face a lot of challenge from sport specific coaches and even athletes who disagree with me. ... Continue Reading
Rowing Tips and Drills from Olympic Medalist Magda Fularczyk
I had never rowed in my life until I started CrossFit, and to my surprise I wasn’t all that bad - at least as times are concerned. I consistently mastered most workouts where rowing was included, with ... Continue Reading
Weight Training Increases Leg Power in Elite Rowers
Since 1970, there has been a twenty-percent increase in endurance volumes in the training of the elite rowing athlete. Total training time has also increase to upwards of 1,100 hours a year. Consequently, ... Continue Reading
