Basic Tips to Crush Your Next Row

That screen on the erg says a lot about your row-but do you know what all those numbers are saying? Compare it to weightlifting: Imagine you are lifting weight and you keep adding on weights but never know how much you actually lifted. Same thing with the performance...

Exerting From Your Feet

Out of all the CrossFit comps and RowRaisers I have witnessed or been part of myself it has never failed that I have seen athletes make three common mistakes that have to do with exerting force from their feet which affect their stroke: Fall off their seat Start their...

Rowing, TRUE or FALSE?

Let’s play a game “Rowing TRUE or FALSE” Here’s how it goes choose TRUE or FALSE to the following: How to use an erg: strap your feet, sit on the seat and pull If you are going slow you aren’t working hard Rowing is all about the cardio only and doesn’t help with my...

Sweeping The Bar!

Sweeping the bar in Olympic weightlifting means to pull the bar into the legs or hips, using the lats, with straight arms. Sweeping the bar increases the efficiency of the bar path by making the bar travel straight up. If we don’t sweep the bar into the hips while...

Scale don’t Fail

“Scale don’t fail”, this is rule #6 at Friction CrossFit for more than safety reasons. Scaling movements to lighter can actually allow us to perform better at the movement we are performing. Systematically scheduling light days is also known as periodization....