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  •   One skill in rowing that is crucial to master is the ability to maintain a specific stroke rating (s/m) with consistency.  The stroke rating refers to how fast you move back and forth on your slide per minute and is shown on the performance monitor in the corner as s/m (strokes per minute).  When […]

  • The Bear Cup Affiliate Rowing Challenge

    By Leeny Hoffmann | In Blog, Rowing | on February 10, 2015

    CrossFit St. Louis rowers competed in the first annual Washington University affiliate rowing challenge this past Sunday, Feb 8th, 2015 and brought home the championship cup.  This competition was part of the St. Louis Indoor Rowing Sprints held at Wash U. each February.  Affiliate teams (CrossFit St. Louis and BarX Crossfit) competed in a number […]

  • Holiday Row Challenge Wrap UP

    By Leeny Hoffmann | In Holiday Challenge, Rowing | on December 29, 2014

    The 2014 Holiday Row Challenge has officially come to an end and I couldn’t be more proud of our dedicated participants this year.  We did our CrossFit St. Louis holiday challenge concurrently with Concept 2’s Holiday Row challenge and the goal was to row 100K from Thanksgiving until Christmas Eve.  To accomplish this, one would […]

  • Is Rowing Giving You a Backache?

    By Leeny Hoffmann | In Blog, Rowing, technique | on November 4, 2014

    I’ve had a number of athletes tell me that when they row, their low back starts to hurt.  Watching them for a few seconds on the rower, I can usually point out the source of their problem. There are a number of technique flaws that can play out in the low back. These include: poor […]

  • Get your Concept2 Logcard

    By Leeny Hoffmann | In Blog, Rowing | on November 1, 2014

    What is a Logcard  and why do I need one?   First of all, if you are planning on participating in our Holiday Row Challenge, you will need a card to keep track of your meters.  You will love how easy and convenient this thing is in keeping track of all your rowing pieces.  Our gym […]

  • Turn Down for What?

    By Leeny Hoffmann | In Blog, CrossFit, Rowing, technique | on August 22, 2014

    There is a common flaw among indoor rowers to go hard on the drive and in their effort to recover slowly, inadvertently stop the handle and rest it on the legs, or even pause or stop during the recovery en route to the catch.  While this may allow you to catch your breath, it’s not […]

  • Unfinished Business and Recovery on the Rower

    By Leeny Hoffmann | In Blog, Rowing | on June 1, 2014

    Have you ever tried to pat your head and rub your tummy? You have to really think about it to do the movements distinctly.   With practice and focus, you can get it right, but often, it just turns into a big, uncoordinated mess. That’s how I see the preparation phase of the recovery on the […]

  • Don’t Damper Your Fun on the Erg

    By admin | In CrossFit, Rowing | on February 6, 2014

      by Leeny Hoffmann I often walk into the gym to get the rowers set up for my class, only to find that many of the dampers are set all the way up to 10. This always amazes me because I know what a slog rowing at a 10 can be. I understand that people don’t […]

  • Row Clinic coming November 23rd

    By admin | In Rowing | on October 24, 2013

    Interested in improving your rowing technique and just can’t make that 8:30 a.m. CrossFit+Row class time (how do those people manage that)? Well here’s your chance to improve your rowing with one of the elite row instructors in St. Louis.  Leeny Hoffmann will be conducting a 90-minute rowing clinic on Saturday, November 23rd, from 10-11:30 at […]

  • May the Force Be With You

    By admin | In Rowing | on May 31, 2013

    by: Leeny Hoffmann Have you ever gotten on the erg and wondered what else the monitor could do for you besides reluctantly dole out meters?  Do you get bored with the meter and pace screen so many rowers seem to be stuck on?  It might be time to hit the “change display” button on the […]

  • This is the way to row…with a smile on your face! Next Monday, May 6, we will do a 2K row during the 8:30 am CrossFit Row class.  This is an important measure in the rowing world and it is key information for our rowers to have, especially when we talk about “split times” or […]

  • Rower Care

    By admin | In Blog, Rowing | on April 18, 2013

    Hey guys…Leeny here.  Just wanted to remind people how to properly care for our Concept 2 ergs so they will continue to work well for us.   Keeping these guys in great working condition is easy but we have to be disciplined with our rower care. No one wants that gross, sweaty rower with the chalk […]

  • Rowing Hard or Hardly Rowing?

    By admin | In Rowing | on April 6, 2013

    by Leeny Hoffmann You get to the gym and you look upon the whiteboard to see that rowing is in the wod.  You do a fist pump and say, “I got this”.  Unfortunately, you don’t.  As hard as many CrossFitters try to row, many of them just haven’t been coached properly on good technique.  It’s […]

  • Finish please!

    By admin | In Rowing | on February 21, 2013

    I was checking out different Crossfit blogs the other day and came across this picture of a rower (not from our gym) getting after it.  I have no doubt that this chick was giving it her all and I’m sure she was killing this row.  But her finish was killing me so I thought I […]


    By admin | In Rowing | on February 6, 2013

    Shakira would have been a great rower, I just know it.  Girl can swing some hips and that’s exactly what you need to do to get power out of your rowing stroke.  If you’ve taken my class, you’ll often her me say, “Position yourself from 11-1”.  Of course, I’m talking about back angle at the […]

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