As you may have seen on the whiteboard, we are going to hold another rowing clinic, hosted by our friend and Olympic hopeful, Matt McNeil from the Maritime Rowing Club in Norwalk. There will be two clinics on Sunday morning, Feb. 1. The first is at 9 am for those of you who took the class on December 7. This will build on the skills you learned in the first seminar and focus on drills to improve efficiency on the rower. There will be a second time slot at 10 am for novices or people who haven’t taken his clinic before. This class will focus on proper technique and correcting common faults in your row. If you are looking to improve your rowing, we highly recommend this clinic. All of our coaches spent a couple of hours with Matt in December and learned some very helpful tips. Please sign up ASAP, as we will be capping each class at 7 people. Cost is $15 per person.
We also are announcing the first workout for our In-House Throwdown on Feb. 8. See below.
3 Rounds for each athlete, 1 athlete works at a time, running clock
1:00 on the clock for each athlete
10 box jumps (Master’s and L1 may do step ups)
AMRAP burpees in remaining time
Teams can choose order of athletes. Athlete 1 will have 1 minute to complete 10 box jumps and then do as many burpees as possible in the remaining time. When the minute finishes, athlete 2 will immediately begin the same workout, followed by the third athlete. The workout will continue until each athlete has complete THREE rounds. Score = total number of burpees.
Standards for box jump – hips must be open on top of box. L3 and L2 athletes – 24 inches for the men, 20 inches for women. L1 athletes and Masters athletes – 20 inches for the men, 16 inches for the women
Standards for the Burpees!! At bottom, hips and chest must be on floor. At top, hips must be open and athlete must be upright when jumping and clapping overhead. If the athlete is hinged forward at the hip when jumping, it will be a no-rep. There is no prescribed height you have to jump, as long as both feet are off the ground when clapping overhead.