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Rowing!


We’ve tested 250m and 500m row sprints, we quite often sit on the rower in the middle of a workout for calories or meters and we recently tested a 1k and a 2k. Tomorrow, we tackle the 5k row. That’s 5,000m. A race that requires not only physical ability, but mental toughness, technique and…most important for success, a strategy.

Here are some things to think about in preparation for the race:


TECHNIQUE

Check out this article which outlines 4 things you can apply to instantly improve your rowing (plus a bonus and important 5th). 1. Heels Down, 2. Push, Push, Push. 3. Make Your Mother Proud (posture!), 4. It’s all in the hips and 5. GET YOUR HEAD RIGHT.

Even if you’re not doing all of these perfectly, at least check in with yourself on these 5 points throughout your race. It’ll keep you occupied.


https://darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing/


HAVE A PLAN

This article presents several strategies from the experts to help you survive the 5k. Recognize and understand your split time, stroke rating, break the race into blocks (e.g. 5 1k pieces). "Figure out the average split you can maintain for the piece then start out two seconds slower. Most 5k splits are about seven seconds slower than your 2k split. “


http://archive.usrowing.org/news/details/09-02-03/How_to_Survive_a_5k_Test.aspx


PACING

Here’s a pacing chart which outlines split times and corresponding finish times for a 5k row.


https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf


Have Fun!

https://darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing/

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BOX NEWS

AUGUST 31, 2020 - WE'RE MOVING!!

On Monday August 31, 2020, Bell City will be opening at a new (yet familiar) location, 650 Emmett St - Unit #3 in Bristol.  This address is where Bell City started, almost exactly 8 years ago.  Same building, different Unit.

More details will be shared in the coming weeks!

SEPT 27, 2020 Olympic Weightlifting Clinic Begins

 

2 SPOTS REMAIN - Reserve Your Spot Here!

Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
Join Coach Danielle for a 6-week Olympic Weightlifting Speciality Class!


Class size is limited to 7 people, to ensure individual attention, so reserve your spot today!

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CONTACT US
Aug
31

New Location Opening!

 

650 Emmett Street - Unit #3 in Bristol

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

Sept
27

Olympic Weightlifting Clinic Begins!

2 SPOTS REMAIN!

Class runs: 9/27, 10/4, 10/11, 10/18, 10/25,11/1

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