Chris designed this...

For time: Pull me around until I get bored.

Fran

Sean pleased with his new PR 420 DL!

Kevin our newest member!

Gym "forward"

Here's the outdoor portion of the digs I have for working out. The building to the right is the weight room area. Yea, the gravel sucks and we're still waiting for a rope and rings, but not too bad a set up. When I first got here there was no pull-up bars, so this is a definite improvement!

Glad to have you back Rick S.

PROPER ROWING TECHNIQUE

How to row
PROPER ROWING TECHNIQUE

The Catch
Extend arms straight toward the flywheel.
Keep wrists flat.
Lean your upper body slightly forward with back straight but not stiff.
Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive
Begin the drive by pressing down your legs.
Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish
Pull handle all the way into your abdomen.
Straighten your legs.
Lean your upper body back slightly.

The Recovery
Extend your arms toward the flywheel.
Lean your upper body forward at the hips to follow the arms.
Gradually bend legs to slide forward on the seat.

The Catch
Draw your body forward until the shins are vertical.
Upper body should be leaning forward at the hips.
Arms should be fully extended.
You are ready to take the next stroke.

http://www.concept2.com/us/training/tools/howtorow.asp

New T-Shirts

We got some new ones and the original T-shirts. The cost is $15.
*If I owe any members their free t-shirt please remind me!

Oak BW OHS 165# Nice Job!