This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.
Progress: 35 Classes Down, Approximately 8 To Go (class offerings sometimes change)
Class: Charles River Row with Cindy Sherwood
Class length: 50 minutes
Description from the Equinox: Celebrate the world’s largest 2-day rowing race. Come row like a pro and train for the win! Team up with your 4 person crew and tackle the 5k upstream challenge together. Crews will collectively row 5,000 meters in this 4 round circuit based class that is bound to bring out your inner athlete. Finish with a team relay race and seize the most coveted title, The Head of The Charles. Results, fun and bragging rights guaranteed.
Sample Workout
Jogging warm-up
Four Circuit Stations x 4 repeats of 1 minute each, minimal transition/recovery
- Abs: Russian twists with a weight ball for 30 seconds then a 30-second plank with hands on the weight ball
- Weights: Standing bent dumbbell row and tricep extension for 30 seconds then 30 seconds standing overhead dumbbell presses
- Jump squats 30 seconds then 30 seconds of forward lunges lifting the ViPR overhead and then down to opposite side of forward leg during lunge as though canoeing
- Rowing 300 meters
Finished with a Team Relay Race
We had partners because it was a small class rather than a 4 person team as in the description, so we sat on rowers opposite our partners and switched off rowing 300 meters and recovering until we’d rowed 2,400 meters (1200 each in four sets of 300).
Cool down / walk it off and then stretching.
What Class Was Like
A circuit workout with little recovery time in between. My heart was pounding, I was sweating, and yet I made it through each set because they were short enough to struggle towards the end but still power through.
A little like The Pursuit where you’re motivated to work hard because it impacts your team, but with even greater accountability because you’re face to face with your relay partner and cheering each other on (vs. in a dark cycling studio where you know the numbers of the bikes on your team but can’t see your teammates faces).
Don’t be afraid to be the weakest one on your team. I finished a little behind the other rowers when we did our 300 meters during the circuit workout, so I knew I was the slowest rower in the class. When I was paired with a strong rower, he rowed even harder because he knew he had to carry some of my weight in order for us to do well in the relay race, and I worked at maximum effort because I knew I was slowing him down. I think when your partner can tell you are giving it every ounce you have, that’s an even greater gift than helping them win effortlessly. And it’s not like you’re costing them an Olympic medal, so while it would have been nice to help my teammate win, I helped him get a great workout and that’s what we came for. I worked so hard I could feel my heart pounding in my ears and my legs were on fire.
Cindy – Part of this team spirit that had me rowing until my legs were on fire came from our instructor, Cindy, who purposefully encouraged a team mentality by making sure we knew each other’s names and were cheering for each other. Instructors have the power to influence class culture and encourage interaction and Cindy did that really well. She also keeps her classes moving fast and working hard, with reminders to watch form when it’s getting sloppy (keeping our forward lunges aligned while using the ViPR, hand level during rowing, etc.).
Rowing Form
Rowing is a great workout, and it’s best (and safest) when you have good form. Which is why it’s AMAZING to learn from a real rower. Not only is Cindy a great team-builder who creates good class energy, she’s also an experienced outdoor and indoor rower. She’s even rowing on the Equinox team in the actual Head of the Charles race this weekend! Equinox members should go check out the Equinox tent on the Cambridge side of the Charles River (I heard there’s alcohol) and cheer her on. Check your e-mail or reach out to the club for details, I remember seeing an email about it!
Some things I learned about rowing technique from Cindy: bend at your hips when you’re finishing your stroke, keep your elbows out like chicken wings and don’t pull the row handles too high, you want them coming out straight from the rower towards your ribcage. Don’t over-reach before beginning each stroke, but don’t lose that energy by not reaching far enough, either. That last tip not helpful? If you hit the Charles River Rowing class you can see her demonstrate it in person!
Why is it great?
Rowing works a lot of muscle groups. You’re engaging your core, pushing with your legs, firing up your shoulders and pulling with your arms. While you’re using all that strength, you’re also raising your heart rate and getting cardio. It’s an incredibly efficient workout.
Know before you go
Weightlifting gloves will help protect your hands from the rower. Go to class hydrated – no leisurely water breaks for you! (A quick sip is fine, but you’re moving the whole class.) This would be an amazing class to take with friends to team up with or compete against… or maybe it’s just a great chance to make a new friend and get to know people who go to your gym!
Note: It’s uncertain whether this class will be offered after October since it was inspired by the Head of the Charles race – you may want to take it soon! But Cindy isn’t going anywhere even if the class does, so you may find her teaching a similar rowing class in the future even if you can’t find Charles River Row.
We had a small class turnout and it might be because it’s a new class offering. Take it from me, don’t be afraid to try a new class! It’s amazing to get outside your comfort zone and fall in love with new things. It keeps your body from adapting to one workout and making it less efficient, and it keeps your brain engaged.