Today
training: raining and spring like for
upstate NY.
2000
meter row, ab roller, jump rope, neck press,Battling ropes, band stretching warm-up.
50
situps with 20# ball.
KB;
squat cleans for 3 sets
Safety
squat: 10 sets of 3 reps – going deep as
possible and speed in extention.
2-KB
clean and press.
Battling
ropes for cool down.
Rowing:
I
had the C2 Concept two erg rowing machine since they started to make
them in the early eighties, basically designed for snow bound boat people. Since then they are constantly improving the
equipment for a much large customer base. Now days, you can’t find a Crossfit
box without a string of these machines.
However, many who use the C2 erg for general fitness or their workout
warm-up don’t really spend the time to lean good technique or utilization of
that little “black box” in front of the flywheel.
Anyone
who has not tried some of the various display modes you are missing out on some
performance improvement without coaching. One of the best displays is the “force
curve” mode which will show the smoothness of your stroke. If you don’t see a “bell
curve” you need to work on your stroke delivery. You have to revisit this
display even after you are experienced user, especially on long hard pieces. When
you start to get fatigued your stroke rate can get really rough. You can
get more detailed advice and training stuff on their web site. They send me workouts each day via e-mail. http://www.concept2.com/
Ken
The mission is sacred
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