Rowing class at CrossFit Peachtree

Learned a lot from 2 Georgia Tech rowers. It was a nice size class and was a little over an hour long. I am trying to learn as much as possible to improve technique, form and efficientcy.

For $5 it was a steal!!! Here is how the class was structured:

The rowing technique seminar will include:

* Appropriate equipment set-up
* Proper rowing technique
* Injury prevention
* Power application
* How to eliminate wasted energy
* Individualized stroke analysis for each participant

Instructor: Cassi Niemann
Cassi has been rowing for 14 years, starting her career at Georgia Tech in 1997. She has rowed for several clubs, including the Atlanta Rowing Club as well as Potomac Boat Club, Thompson’s Training Center & Capital Rowing Club in Washington, DC. She was the Head Coach of Georgia Tech Freshmen/Novice Women’s team from 2001-2005 and has taught hundreds of people how to row. She is also one of the directors of the Atlanta Erg Sprints, an indoor rowing competition held every year in February at GT.

 

NOTES:

Proper form and technique to increase efficiency!

  • Damper
  • Strap placement on foot
  • Starting position (Catch)
  • 3 rapid pumps then settle
  • Horizontal Lift
  • Hip hinge 15 degrees back then forth
  • Power pull

Consistant 1:39 for 500 meters – it can improve!

108 thoughts on “Rowing class at CrossFit Peachtree

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