“CHOOSE YOUR COXSWAIN…”


I wanted to be coxswain.

Unfortunately, I was too tall and heavy. As a rower I gave it my all, but I was still fascinated with my coxswains’ ability to motivate us into performing our best.  This power is one of the reasons I always preferred sitting in the bow, and why I enjoy coaching now.

In horse racing, much of the focus is put on the horse and their abilities. Yet, it is the jockey that gets the horse across the finish line. One miscalculation and the horse may go out too fast or too slow. Very rare do you have a horse like Secretariat or American Pharaoh that wills itself to win the Triple Crown. In NASCAR, all the focus is put on the driver. Much is written about their personality and their ability to maneuver around other vehicles at 200 mph.

Why should rowing be any different?

The coxswain is the driver. They need to manage the different personalities, behaviors, and talents of athletes who may or may not be on the same page. They must constantly be ready to follow and adapt their coach’s instructions. They are the ears, the eyes, and the nose (if they happen to be downwind) of the team.

Yet they get no love…

CHOOSE YOUR COXSWAIN

Just for fun, I want to share the six different types of coxswains you may have on your team. Coxing is not just about knowledge. Practice calls, drills,  and race recordings  are all important, but they can be memorized. A coxswain’s strength is their unique ability to connect and communicate this knowledge to the athletes. Each coxswain below motivates their teammates in different ways.

In December, I wrote about the Process Communication Model® and “which erg screen you would choose”. The coxswains below are the six “pure” personality types. Each of us utilize all of these six personality types, but to a different degree.

Even though I chose genders for each character, the characteristics of each coxswain is gender neutral. They are universal.

Riley Rebel – “Whose boat is this?”

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Artist Credit: EijiSaeki on DevianArt

Riley. When you read her name, you were not sure if it was a guy’s or gal’s name. It doesn’t matter; when she shows up, she is in charge. Riley does not cox the way other coxswains do. That is what makes her awesome. Stroke rates, erg times, and drills are not important, because she thinks outside the box.

Strengths:

Riley does not challenge your thinking process, but she will find more creative ways to get a boat moving as opposed to the way you approach it. She will use more exciting words like “NICEEEE!”, “WAAAY-Nuff”, and “ROCKIN’.” She sings in the boat, raps on cue, and is quick with an inappropriate joke to keep boat laughing. Riley makes rowing fun.

Needs to work on:

Riley needs to get with the program. She may struggle focusing on the daily grind.  You may believe she is not serious because she does not hang out with the team all the time. She has her own crowd to hang with. However, Riley may provide the dynamic and balance you need to win. When working with Riley, keep interactions fun and interesting. Lead with humor if possible and she will stick around and get on the same page.

Otherwise, your best coxswain will prefer to stay the 3rd boat because they are more fun and laid back.

Theodore Thinker “We are at 32 spm, and in exactly 5 strokes, we’ll shift to 34 spm.”

Artist Credit: Naths 2008

Theodore or “Ted” to his close friends is super organized and well prepared. He carries everything to practice in his backpack –tool kit, athletic tape, Dora’s Map and his cox box is always charged. Ted carries around a large notebook or iPad.

Strengths:

Ted remembers everything.  He knows the erg times of every athlete on the team as well as other teams.  He knows the race course like the back of his hand, and knows how the wind speed and direction affects the boat.  He scribbles constantly in his notebook, which he will fill up in a week. If asked if there is a correlation between shin length, stroke rate, and protein intake, Ted will show up on Monday with a report complete with a TPS report cover sheet.

 Needs to work on:

Sometimes Ted is so caught up in the numbers and drills that he may hesitate.  Even though the training and race plan is solid, he needs to trust his instincts more and just let go. He needs the confidence to go with his gut. Ted is more prepared than anyone else. Make sure to highlight that strength, before asking him to take a risk. He will be more likely to respond.

Otherwise, your best coxswain will fail to call the sprint earlier, because it was not part of the original plan.

Peyton Persister – “Well Coach always says…”

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Photo Credit: Photonest

Peyton loves coxing. She prides herself on her ability to “inspire” talent out of all the athletes. Like Ted, she will have an array of tools at her disposal to get you technically sound, however she is more focused on doing things the right way. Her way.  Rowing has rules, and Peyton knows them all. She is passionate about her job, and she is extremely loyal to the coach and her athletes.

Strengths:

Peyton does practice right. She will know the best way to get you warmed up and prepared physically and mentally to race. She gives great advice on how to approach an erg test. When times are stressful, Peyton will know the correct way to get everyone focused. She will be at every practice, even when she is sick, and may even train with the team because she wants to know what the athletes go through.

Needs to work on:

Peyton can be a coach’s pet or a coach’s nightmare.  No goofing off on Peyton’s watch. If you are talking in the boat, then she will call you out.  She will report to the coach anything you should not be doing. It is great that she can be right 99% of the time, but if she disagrees with the coach or athletes it may affect her performance. Help her understand that her views and opinions are valued, and it okay to agree to disagree. As long as she can share her input, she will stay loyal to you and the team.

Otherwise your best coxswain will “take her talents to South Beach.”

Isabella Imaginer  – “Let’s be calm…”

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Artist Credit: Miss_Dior on Favim

Rowing is an intense sport, so when Isabella arrives on the team, many may believe she won’t last. She is very quiet, and doesn’t get very excited. Yet, her calming presence makes her one of the steadiest performers. Isabella could be the difference maker when the boat is clicking.

Strengths:

“OHHMMmmm..” Isabella is a great listener, and she will be able to absorb many of the athletes’ woes. She gives excellent feedback to the coach how the boat is moving through the water. She will hypnotize you into focusing on the run of the boat instead of erg scores and the drama on the team.

Needs to work on:

Isabella can be too calm. You may need to snap her back to attention. Give clear and concise directions, or you will overwhelm her. Boat drama may cause her to shy away, and you may question her team loyalty. In reality, she needs time to recharge and process to find a solution that makes sense.  Pick and choose the right moments to talk to her about your rowing. Ask a pointed question and you will get a profound answer. Isabella may be the “missing piece” you need at the end of a stressful season.

Otherwise your best coxswain will vanish, and you will never know that she was gone.

Preston Promoter“You mad bro?”

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Photo Credit: Shutterstock

Preston is a bro. He is the A-team. At least that is where he believes he belongs. Watch out because the V8+ is his boat. He is one of the most competitive athletes on the team, and makes up for his small stature with his big and commanding voice. To be honest, Preston can be a total %#&!?, but that is how he rolls…

Strengths:

“Why would you want Preston in your boat?” The answer is simple. He gets it done. He is aggressive, and is constantly scheming up ways to win. He is the coxswain that you need with 250 meters to go. Is there a race plan? Scrap it. It’s all about the battle. The chess match is on, and he has stalked and scoped out all the other coxswains and athletes before your race. If there was a publicly televised weigh-in for coxswains, Preston would fight all the other coxswains and the officials.

Needs to work on:

Slow down bro. We need you to focus. Every practice is not a race, and sometimes we need you start paying attention to details. When Preston is bored he may find ways to make things competitive or stir up trouble on the team. It is not that he is manipulative; it is just that he wants a challenge. Give him one. “Preston, practice this drill, and I want your boat to master it by the end of practice”. Let him work his charm. He can be the best, and you just need to direct him there.

Otherwise, your best coxswain may find a way to get you out of the boat.

Hunter Harmonizer“We can do this…”

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Artist Credit: ChillyFranco on DevianArt

Hunter is the ultimate cheerleader. He lives for the team, and he will remind everyone why they row. He is the peace maker, and he will check in with each athlete before practice and competition to make sure they are ready. He is the pulse of the team, and knows what everyone is doing before and after practice.

Strengths:

Hunter is the pulse of the boat, and will be sure to tell the coach if anything is wrong. He gets fired up when an athlete performs, and will be exhausted after every erg test because he pours his heart out with them with every personal best and every failure. He trains with the team to stay in good shape and keep his weight down. Hunter wants to know what all the athletes are going through, because he constantly walks around in the shoes of everyone else.

 Needs to work on:

Hunter may be so concerned with pleasing everyone he may forget what his real job is and his role. In the last 500 meters he may hesitate to act. Hunter credits the athletes for every victory, and blames himself for every loss. Remind Hunter why he is important to the team. Praise him for his compassion for his teammates and his passion for the sport.

Otherwise your best coxswain will take his heart and his sleeve to look for a better “team” to motivate.

Moral of the Story

I believe the coxswain is one the most important “athletes” and “coaches” on the team. When the boat shoves off the dock, we are putting the keys to our Ferrari in the hands of this Cameron.

Know your coxswains. Develop them.

Athletes may be strong, but they need a leader to lead them and a “captain” to guide them. Winning the race is not as sweet as tossing your captain in the water following your victory.

Remember, you are the only crew that has earned that honor.

 

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 Thank you coxswains…

On April 2nd, 2016 I hosted “COACHDISC” for coxswains and coaches. This was a different kind of seminar, because we focused more on HOW coxswains say things, rather than WHAT coxswains say! For more information about upcoming seminars, or to register, click on EVENTS.

You don’t have to wait. Find out which coxswain you are! Get your profile now at Regatta Central. Allow 24 hours for processing!

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For more information on Strength and Conditioning for rowing, rowing technique, Kettlebells, Clubbells, AthleteDISC, and the Process Communication Model® follow my blog or follow me on Facebook at RUFO OPTIMAL WORKOUTS.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stay Positive to Beat the Injury Blues – by Strength Coach Will

I am pleased this week to post a guest article from Will Ruth, also known as “Strength Coach Will.” Coach Ruth writes this week about keeping a positive “mindset”  when recovering from an injury. Enjoy!

PHOTO Tohn Keagle

Photo Credit: Tohn Keagle

Stay Positive to Beat the Injury Blues

by “Strength Coach Will” Ruth

Injury risk is an inevitable part of life and competitive sport. The first step to developing a positive mindset is accepting this risk and destigmatizing injury should it occur. Getting injured is uncomfortable and inconvenient, but it is a risk that we all take as athletes and active people. In this article, I’ll explain how you can do everything you can to prevent injury and how to keep your cool should injury occur.

I do want to include a disclaimer here to say that sports are often a huge part of people’s lives, personal identity, and self-esteem, as well as a method for coping with stress, and it can be very difficult when an injury takes this away. If you or one of your athletes or teammates is struggling with depression-like symptoms, please refer to a mental health counselor or sport psychology counselor. The Applied Association of Sport Psychology is a great resource and maintains a list of certified consultants.

Control the “Controllables,” Discard What Remains

Maintaining physical readiness to train is at the forefront of every responsible athlete and coach’s mind. Even though we all accept a risk of injury training and competing in sport, injury prevention is a critical part of maintaining this readiness. Here are the core tenets of injury risk reduction that are 100% under your control:

1. Understand your sport, its injury risks, and safe training practices.

2. Learn how to prevent those injuries and then take action to do so.

3. Learn how to lift correctly to avoid compromising positions, then strength train to prevent imbalance injuries and teach correct motor patterns.

4. Stick to a regimen of warming up, cooling down, and stretching and mobility work to make sure your body is prepared for training and competition.

5. Hydrate and eat well to give your body the fuel and nutrients it needs to sustain hard training and achieve excellent performance.

6. Know your body and be honest with yourself. Know when to push and when to hold back in training to avoid sickness, injury, and over training.

While freak accidents do occur, the vast majority of sports injuries can be traced back to failure to adhere to those six tenets. Think of when you’ve been injured—were you consistently practicing all six at the time?

The next thing that can really derail an injured athlete’s mindset is the ensuing shock and surprise, often followed by disappointment and sometimes depression. This is where it really becomes critical to maintain a mindset of acceptance, positivity, and improvement to focus on the activities that you are able to do while recovering from injury.

Physical discomfort and inconvenience will always remain a part of injury, and what a positive approach seeks to eliminate is mental discomfort and frustration. The mental mindset to adopt is that your sport is now recovering from injury and getting back to rowing. Successful athletes who overcome injury apply the same determination, self-motivation, and drive to their rehab protocol as they did to sport training.

Remember, you’re only focusing on things you can control and positive action that you can take. Don’t get bogged down in the “can’t do’s,” such as, “I can’t row,” “I can’t lift,” “I can’t run.” Think about what you CAN do and apply yourself fully to that. Find ways to train around your injury. Can you use the stationary bike, run, or focus on one half (upper/lower) of your body with weights? Can you use this extra time to improve mobility and flexibility on a non-injured area? PT’s or athletic trainers will be able to provide specifics on what you can do to be as productive as possible during recovery.

You’re Still Part of the Team

An injured athlete is still an athlete and a teammate, so every effort should be made to keep them engaged with the sport and team. So long as it will not negatively impact their recovery, injured rowers can still attend practice and ride the launch, be there for their teammates during erg sessions, and stay involved in the team at social occasions. Often, athletes who are allowed to isolate themselves just fade away and find it hard to return to the team even when healthy. This is also where peers and team captains are relied upon to keep their teammates feeling engaged. A text or phone call of, “hey, we really miss you at practice, will we see you at _____?” can be very meaningful for an injured teammate struggling with motivation to return. Think about how you would you want your teammates to respond if you were the one injured.

Injured athletes are often worried about being in the way at practice. Here’s a list of some things rowers can help with while they’re recovering from an injury:

  • Checking gas and loading the launch
  • Holding a camera from the launch for filming
  • Holding the spotlight if it’s dark
  • Help out by writing down times during erg sessions
  • Is your team short on coxswains? I had snapping hip syndrome and could not row. I showed up for practice anyway. I was heavy for a coxswain, but when one of the coxswains didn’t show up to practice, I was able to jump in and allow that boat to get out on the water.
  • Collecting shoes, oars, and water bottles
  • Benefit from the instruction at practice. Look at your teammates and try to see what the coach sees and it will make you a better rower when you get back in the boat.
Have a Plan to Get Back on Board

One of the hardest things for eager athletes to avoid is rushing back from injury. After days or weeks away from practice, it’s hard to not want to scratch that itch right away. However, there needs to be a plan to return to training in progressive increments. Check out this graphic for an illustration of why this is—in the study, athletes who returned to do 100% of their normal training workload after only doing 40% of that workload during rehab had a 28% chance of re-injuring during their first week back from practice.

info Source: https://pbs.twimg.com/media/CB708wHXIAAmqrB.jpg

While an athlete with a week long sickness or slight muscular strain may be able to return relatively quickly, a fracture, broken bone, torn muscle, or serious illness will need a more gradual progression. A general rule of thumb is to start with 50% of your pre-injury volume and add 5-10% (meters or minutes) from there. For example, if you were doing five two-hour practices per week before your injury, start with five one-hour practices for the first week back. This requires the coach to not only monitor training minutes, but to have a plan to swap in another rower for your place. If an erg session was prescribed 3×18’, start with 3×9’ the first week back. Your goal is to leave each session feeling like you could have done more. This may be frustrating to some athletes, but it’s a much better path than re-injury.

One final step that can be difficult for many athletes is mentally moving on from the injury after returning to rowing. A key tip here is to focus on what you DO want to have happen, not all the possible negative outcomes. With great dedication to the rehab protocol, a gradual progression to return to practice, and a positive mindset upon return, athletes can go on to put the injury behind them and focus on performance.

will ruth infographic

Infographic Credit: Strength Coach Will Ruth

WILL RUTH

Photo Credit: Tohn Keagle – “Strength Coach” Will Ruth

Will Ruth (BS, NSCA-CSCS, USA-Weightlifting L1, US-Rowing L2) is the strength coach for the Western Washington University men’s club crew team and is the author of “Rowing Stronger: Strength Training to Maximize Rowing Performance,” the only comprehensive strength training manual just for rowers published by Rowperfect UK. Will posts new articles every Monday on his website, www.strengthcoachwill.com, where you can find more resources for physical and mental training for youth, collegiate, and masters rowers. A former rower, Will keeps his own competitive fire going with the sport of Strongman and also coaches high school lacrosse.

 

Thank you Coach Ruth! For more info on AthleteDISC, and the Process Communication Model® follow my blog or like me on Facebook at RUFO OPTIMAL WORKOUTS.

“The 12 Things in Fitness That are so Insane to Me”

This is the most wonderful time of the year. In just a few days we will begin shifting our focus to “Peace on Earth” and “Auld Lang Syne”. We will be exchanging holiday gifts, connecting with loved ones, and taking time to appreciate what we have.

However, there is still time to poke a little holiday fun at things that we cannot stand…

Which leads me to my favorite holiday movie line of all time:

“Take it Russ”

Russ reminds us that are just some things that we hate and would rather do without. There are just some things in fitness in my opinion that should just go away; therefore I would like to add my own spin to one of the more beloved songs of the holidays.

12. “Twelve” Different Biceps Curls

 In anatomy and physiology, we learned about the joint actions of muscles or the primary movement. The Biceps Brachii or “Biceps” have one joint action they are primarily responsible for.

“FLEXION”

That’s it. That means the one exercise that make the Biceps independently bigger and stronger are Bicep Curls. I am okay with Bicep curls, yet everyone seems to love biceps curls. They love them so much that there is actually over 50+ “different” Bicep curling exercises.

For the purposes of body building, it is important to “work all the angles” to get the “maximum pump” for the muscle. For the general public, energy might be better spent teaching people how to incorporate the biceps into full body exercises that will help them get fit over all.

 “Talkin’ about the Cayotes…”

Yeah, we don’t need a million different ways to work the Biceps.

11. “Eleventh” Session Free

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Big Box gyms want to sell you personal training sessions. In their incentive to get you to buy more sessions, they will tend to throw in 1 more free session.

A few years ago, I went to LA Fitness to do some research. The personal trainer there sat me down to find out my goals, as well as sell me some personal training sessions. As he went over the personal training packages, he said, “The more sessions you buy, the more free sessions you get.” He continued to describe the benefits, and I realized that he was selling me 30 minute sessions.

Therefore, even if I bought ten 30 minute sessions, it would only really be at total of 5 ½ hours of training.

I don’t know about you, but it takes many of my clients 15 to 20 minutes just to warm up (mobility, stability, flexibility).

“Just need one rep…”

 Maybe that’s all we need…

 10. $10 a month

A recent article on UPROXX regarding Planet Fitness has been circulating on Facebook. The article describes how gyms may target individuals that will pay the monthly fee, but never set foot in the gym. This comfort of knowing they have a good deal on a membership is enough for individuals to keep paying, but never-ever going.

For 2016, I suggest you look for the quality of training you could receive, rather than the quantity of money you may be saving.

“Crushed it…”

There is no price on your health.

9. “Nine” DVD’s

 "13 DVD's"

“13 DVD’s”

"11 DVD's"

“11 DVD’s”

"More Options?"

“More Options?”

“How many DVD’s does your set have?

 

 

 

We Love our fitness DVD’s. Every time a fitness infomercial is on, I find myself lulled into watching. For the most part, I want to see if there are any new concepts that these fitness entrepreneurs are bringing to the table.

As I wrote last week –  They aren’t

But they are great at marketing.

Seems like you can’t get fit unless you have the complete box set of DVD’s.

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“I guess it looks as if you’re reorganizing your records. What is this though? Chronological?”

“Autobiographical.”

“No f***ing way.”

Why can’t they just put all the content on one single DVD or Flash Drive? DVD’s are like records people. All my CD’s are down in my basement, and I occasionally take them out, dust them off, and put on All-for-One.

Otherwise, they stay in the basement.

8. “Eight” Accredited Certifications

“I am kind of a big deal.”

I can be accused of this as well. In my quest for training knowledge, I have found myself with quite a few letters after my name. Enough that I cannot fit them all on a business card.

However, my clients and fellow fitness professionals really don’t care how many certifications I have. The letters after your name only mean something if you apply what you have learned. I still need to list all the letters in my bio so potential clients can see my experience, but I don’t wear it like a sign on my chest any more.

There are also too many certifications out there. In the world of Kettlebells, there are two that stand out. The SFG (StrongFirst) and the RKC (Russian Kettlebell Certification).

 Now another Kettlebell certification is coming out through Strength Matters – the SMK, and it involves former trainers that used to be SFG and RKC.

“These are O.R. scrubs.”

Now I have to spend more money to get more letters after my name…wonderful!

7. “Seven” Minute Abs

The fitness industry has done very well in creating content that just involves the core. However, if you train the full body, you incorporate the core into every exercise.

The first thing we teach in Kettlebells training is how to utilize and engage the core. The core connects the lower and upper extremities, and is critical to moving well. Therefore, it really isn’t necessary to just do crunches and sit ups at the end of the workout, because you should have already taken care of that earlier in your session.

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Why train the core, when you can get this!

6. “Six” Workout Selfies

six selfies

Workout selfies. Hmm.

As a competitive athlete, I never thought of taking photos of myself working out. I never wanted my opponents to know what I was doing anyway.

“I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.”

 People should feel good about themselves. Just make sure to get a workout in!

5. No bare feet (“Five Fingers”)

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I hate wearing shoes. Ever since I became a Kettlebell instructor, I cannot train with shoes. As a rower, I didn’t wear shoes either. Now shoes hurt my feet. I only wear them to make public appearances, and because my wife makes me.

I really do like the Vibram Five Fingers. I can buy into minimalist footwear. The thing is that they cost over $60, and I refuse to pay that much for shoes. If you train a lot, then you wear your shoes out in 3-6 months. I cannot justify spending this much, just so I can workout for an hour a day.

However, gyms will never go there because of liability.

 

Whether I am wearing shoes or not, if I drop that amount of weight, I am going break something…

4. “Four”Quad Stretches

stretches

“Hold on, I need to stretch…”

If you have a limited range of motion, then you should relax and stretch the muscle. Stretching before training should only be necessary if you cannot get your body in the proper position to train.

Wherever I go, when people are “warming up”, I will see them do the “Standing Quad Stretch”. It is the symbol for all us middle-age athletes trying to “get back in shape”.

Check out the Knee Pain Explained website.

Most of us learned to do it wrong, and we are probably causing more bad than good.

3. “Three” Sets of 10

 MASSIVE

I can honestly say that the first time I have met with an athlete and client that has experience with strength training they always say the same thing:

Me: “How many reps and sets have you been doing?”
 Client/Athlete: “Well, I have been doing 3 sets of 10…”

 

Every client. Every athlete.

I believe it is time to retire 3 sets of 10. Whomever patented that program should be collecting royalties. “3 sets of 10” is on par with common fitness phrases like, ” “Feel the burn,” “No Pain, no Gain”, or “Burns up Carbs”…

2. “Two” Calf Machines

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Why are there only two calf machines at any gym? Actually, why are there Calf Machines period? For some people the calf muscles are an attractive feature, however, there does not need to be a giant Hammer Strength Calf Machine taking up space in the gym, just so you can do this:

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“One, Two, Three…”

Here is a great way to work your calf muscles, and you do it every day…

Yes, walking up, and running and down stairs works the calf muscles just the same. And you are using your body weight…

1. One “Shake Weight”

When I was still competitively rowing and going to school for personal training, my wife mentioned that QVC was looking for fitness models to advertise a new product called the “Shake Weight”.

I looked at her and simply said,

“No….”

When she looked up the product. She looked at me and said,

“Oh…”

Moral of the Story

 Don’t be a fitness model for QVC and model the Shake Weight.

REAL MORAL OF THE STORY

Happy Holidays to everyone!

(Sing to the tune of “12 Days of Christmas”)

The 12 Things in Fitness

“That are so Insane to me…”

Twelve Different Biceps Curls

Eleventh Session Free

$10 a Month

Nine DVD’s

Eight Accredited Certifications

7-Minute Abs

Six Workout Selfies

No Bare Feet!

Four Quad Stretches

3 sets of 10

Two Calf Machines

And one Single “Shake Weeeighttt”

 mens-shake-weight

For more information on training programs for rowing, rowing technique, Kettlebells, Clubbells, DISC, and Process Communication like me on Facebook at RUFO OPTIMAL WORKOUTS.

Also check out the DISC2K – Philadelphia Seminar on January 9th, 2016!

Online consulting and Skype sessions also available.