2036 Blake St.
Berkeley, CA 94704
Not that kind of R and R!
Welcome to "Running and Rowing" month! All month long we'll be working on your technique, speed, and cardiovascular endurance. Of course, there will still be plenty of strength and all the other stuff you love; however, we want to see improvements in some areas in which a lot of us struggle.
For those who tend to avoid running, that will become a lot more difficult this month. We encourage all of you to set your workout schedule, and show up no matter what the WOD is. Chances are if you've been avoiding something, it's an area that needs improvement. The sun is shining, and it's time to hit the pavement. Currently, we're working on scheduling a POSE running seminar as well, so stay tuned for updates on that! The only excuse to substitute rowing for running this month (and vice versa) is if you have an injury that prevents you from doing one or the other. We will be emphasizing proper rowing form and maximum efficiency. This may mean getting comfortable changing the way you've been doing things, and it may take a while to do so, but don't give up just because it seems easier to do what you've been doing. In the long run, it must be done if you want to perform your best on the rower. Shane Farmer, CrossFit Rowing coach, says that it takes 1000 strokes to learn a new habit. (That's approximately 10,000m of rowing). We'll be going through drills to get you away from some common mistakes, and you'll become more aware of your ideal paces for different distances and how to utilize more features on the rower.
Keep an eye out on our Facebook page for helpful videos and tips this month. Before and after testing of your rowing and running will occur at the beginning and end of the month to see how much you've improved, so let's get going!
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