Rest Day
We have three different guys using three different techniques. Neither of the three are right or wrong, only one, more efficient than the other two at their respective positions in the picture. Can you point out who and why? There are actually two parts to his greater efficiency. Can you name both parts and give reason for each?
The winner gets 45 minutes with me (not including warm-up), one-on-one, working on the movement of your choice. There may be more than one person who answers correctly. In this case, he/she will be chosen on one merit alone, visual perspicacity. If you possess this ability, it will come through in your answer.
No matter what, take a crack at it. You may surprise yourself. Winner will be announced on Friday's WOD posting. Post answers to comments.
1. He's not bending his arms early, therefore making the legs, back, and core do the work, generating more force, and saving the arms for the end of the motion when he leans back and pulls the handle in.
2. Keeping his back in a good position, not overly arched and not hunched over. Better posture=strong core=less injury.
Of course, I could be totally off, but what the heck.
b/c he is leaning forward with his arms before letting the knees bend... also - so that hands are past the knee before bending them
solid core - back is straight - arms are straight.
Also for when he pulls - arms don't bend until that last moment when legs have done their work - in that case the final position would look like Shelley with the slight lean back.
full body movement :)
Second, there is a huge difference when you look at Pete's arms vs those of John and Andy. The latter are pulling prior to full extension (notice their legs). All three men are in a relatively similar point in their row motion, but John and Andy show a less-efficient technique as their arms are doing too much work too early in the pull. Pete is in position to finish the extension with his legs prior to the forearm pull.
Wes
I think the other comments are similar.
BrandonB
From a pull phase he is driving with his legs while keeping a rigid core. And by keeping his arms locked out, the force from his legs goes straight through the chain to maximize the distance his pull will generate.
From a recovery stand point, he appears to be mirroring a correct pull by allowing the arms to pass his knees before he bends his legs. By doing this he puts himself back into the ideal position to make another efficient pull.
Pete is the most efficient rower.. The other two have two distinct row flows.. The athlete closest to the camera is performing the final arm pull with bent knees meaning he has now cut off any possible additional power he could have gained on the back stroke and is doing the equivalent of doing and early arm pull on a clean or snatch and trying to arm curl/row his way through the stroke... Second issue.. Midline stability.. Both athletes have rounded over at their upper/middle backs which again diminishes the amount of power transferred from the leg drive through the torso and into the handle so even if the arm pull had happened in proper sequence there still wouldn't be a maximal transfer of power on the stroke.. Pete has all his spinal segments locked in one rigid line and his arms have not started to bend prematurely.. Yeah a little detailed I know :)
First, Pete has isn't slumping, he's maintaining a solid core, which will always be more effective because it allows the power from the legs to be transferred, instead of absorbed. It's like the difference between trying to hit a baseball with a wooden bat, or a rubber one. One just works better at transferring power.
Secondly, he is keeping his arms relaxed and straight until the legs are extended during the pull. Then straightening the arms FIRST, getting them past the knees before bending the legs. This way he will make a nice little pocket for his knees to move into, instead of having to move the handle over the legs. Keeping the arms straight during the pull allows the drive from the legs to be imparted with greater efficiency, just like keeping a straight back does. When the arms bend, the power ends... mostly anyway. ha!
Good luck everyone. :-)
BrandonB
Eric and I did a brutal little number from the games prep programming:
100 DU
50 ball slams
2 rds (164#)
12 DL
9 Hang power cleans
6 push jerks
50 ball slams
100 DU
14:40. ouch. glad to finish sub-15, though.
Great morning for a rest day. Everyone seemed to have a plan, always good. If you don't have a workout to make up, work on a weakness!! Have a good idea of what you want to do when you walk in.
Enjoy the nice Thursday weather!!
20 DU
15 Wall Balls
20 Step Ups
20 Sit Ups
Hope you all have a Great Day!!!
If it isn't said, I will have to choose from the answers so far, and those that will be posted as the day progresses, that comes closest to what I'm looking for so...........
Keep giving those answers.
14:04 = Games prep wod with Paul.
Rough one to do after 5 days in Mexico at an all you can drink/eat resort. Thanks for talking me into it Paul.... I think...
I know This isn't easy for an individual given to nuance and prolixity.
IMHO
2 parts, internal and external. Internal would be the muscle (efficiency of contraction) and external would be propulsion (efficiency of the pull).
I'm applying my enginerd skills to this answer and it may be way off.
It's a pull on the way down and a push with your feet (not your back) on the way back. (with your back flat, of course) Like a deadlift.
I'd like to see a simple explanation but in the end, I'm looking for just these two phrases otherwise, I'm gonna have to give a bunch of you 45 minute one-on-ones, ha.
Most of you are there. You're saying the right things but I want to hear the phrases because, to me, I don't think it's too much to expect my members to know this. It shows good coaching on our part. But like I said, you guys got it (most of you), you're just trying to over think it.
I'm amazed by your answers though, don't get me wrong. I had an idea that we would get good answers but this is really cool.
Ryan Bosselman
Clean (Any Catch)
- Same approach as I used on my snatch a few days back... Every min on the min... Was hoping to get into the 260's but not even close... Hard to keep my external rotation at the start of 1st pull so I'm falling over going into the 2nd pull and catching off balance...
Started at 198, 218, 228, 238, 248, 253 (Miss), 253 (Miss)... Went Back Down to 218 for 4 sets then 228 for the last 4 sets and I still even missed one at 228... Yikes... Not my day
4 Strict HSPU's EA Min for 10 Straight Mins... Just looking to get some volume in and add more on each cycle until sectionals... Little tough by the last few rounds but otherwise fine...
Doing a re-test tonight but not sure what yet... Was thinking Helen but I keep retesting WOD's that I'm already good at and I need something else... Will re-do Chelsea tomorrow since it has two distinct weaknesses of mine... Longer time domain and push ups
Also, his knees are not flared outward, as that would bring the knees out of alignment with the ankles and can cause injury with application of force or repetition.
He's maintaining a hollow body position which allows for trunk stability. This puts him in position to maximize his power.
In addition, he's keeping his arms straight in this position maximizing the use of his body mass to maximize the pull and allow his hips to open powerfully.
This information may apply to what is as known as a "Knowing-Doing Gap" in the Hilgenfeld world.....it shows up often....HA!
Not sure if this is what you were looking for, but it's a shot. :-)
BrandonB
20 Thrusters
20 Sumo DL HP
20 Push Presses
20 Overhead Squats
20 Front Squats
** 95# **
1 Min Clock - 4 Burpees EA Min
- Sectionals Last Year I got 4:51
- Tried to get at least 25 reps per min to see if I can break 4:30...
I wasted less time than the first time because I knew there were times when I stopped with 10 secs still on the clock so this time I made sure to carry everything at least til 3 secs were left on the clock..
** 4:39 **
- Not as fast as I think I can do it but its 12 seconds faster so I'll take it!
8 min amrap
3 g2o (132#)
6 box jumps 30"
9 44# plate slams
rest one min
4 rnds:
2000lb back squat (99# x 20 reps)
400 m run
rest 30 seconds
AMRAP
3 dl 225#
7 db g2o 30#
10 push ups
This wod was redic!
1st amrap: 4 rnds+6 slams
2nd wod:last round ran a 200m bc i ran out of time
3rd:2 rnds+6 db g2o.
Great job everyone! this wod really kicked my ass! Im glad that there was so many of us there suffering through it together! You guys kept me going! Thanks for being such a great "coach" Reba! You handled that stopwatch like a pro!
1st: 1:34
2nd: 1:41
3rd: 1:47
4th: 1:48
Wasn't really happy with these times but have to remember it has been awhile since we have ran.