Jameson Koptiuch, an instructor at Mad About CrossFit, is a stickler for form. Before my mom and I got to any rigorous rowing at his Row Rage class, he made sure we were rowing correctly, which is more precise than you might think.
“A strong, swift, and powerful stroke ordered by legs, core, then finally the arms and back,” Jameson explained in an email. “The recovery is slower, effortless, and in reverse order—arms, core, legs.”
We applied this form to a series of intervals, which alternated between a rowing sprint and air squats, kettlebell swings, or dumbbell shoulder presses for five or three-minute stretches. Thanks to Jameson’s expert and tireless instruction, he kept my mom’s world-weary knees safe with subtle yet effective cues, and he turned a kettlebell swing into a full-body, core-burning exercise for me with the minute adjustment of hinging at the hips rather than squatting at the knees.
Row Rage is an ideal (and beginner-friendly) class for those looking to up their fitness game with a low-impact, high-intensity, full-body workout—and plenty of attention to detail.
by Amanda Bloom