Tuesday, December 24, 2013

Row today as it is raining hard.

12/23/13

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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