Rest Day 7/1:We all have our reasons for using the Concept2 Ergometer. Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?
I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.
A Renegade Rower killing the Power Clean!
Rowing requires power and endurance. Today’s Rowing WOD is focused on that power. Keep a solid core and really stand up off of those footboards. Try to feel like you’re suspending yourself weightless just above the seat without losing contact. Keep that force horizontal. Be sure to transfer that feeling of full body connection to your cleans and push ups.
Check out the video below for a couple of my favorite rowing drills as well as a drill for feeling that suspension. If you don’t have time to watch the whole thing fast forward to minute 4:30 for the suspension section.
Post your time to comments.
6 x 2min w/ 1:30 RestWhat stroke rating are you most efficient at? Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps in an upcoming summer competition.
Post your best average split and the stroke rating you maintained.
Checkout the video below for how to update the firmware on your Performance Monitor. First you’ll need to download the Concept2 Utility software from concept2.com. After that follow the steps in the video and you’ll be good to go. While your monitor is updating you can also do some maintenance on the erg by cleaning the rail, cleaning the wheels on the seat, and oiling the chain.
Once you’ve updated the monitor you’ll be able to do workouts like yesterday’s Rowing Wod without the need of an extra clock.
Below is an excerpt from Renegade Dietician Alex Black on coconuts…
Once shunned due to its high saturated fat content, coconut has been regaining favor recently. There was a New York Times article on coconut oil last year, and it has been embraced by vegans and followers of the Paleolithic (caveman) diet alike. According to the Coconut Research Center, coconut fruit and its variety of products can heal or prevent a slew of medical conditions. So can coconut really be this awesome super food or is it all hype? … Read More at Wicked Good Nutrition …
How will you carry the erg?
In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination. Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym. Today we’re carrying the Erg. Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!
The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds. In other words, row each piece at a pace of 2k+2 or 2k+3. Be consistent and work on improving one aspect of your form during each round.
Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor. Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”. This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor. If your monitor doesn’t have this feature you’ll have to use a stop watch. Check the blog tomorrow to find out how to update this feature on your monitor.
Post your time and let us know how you carried the erg!
Renegade Rowing 