Last week I did a post about the correlation between an increase in my CrossFit Total and increased rowing peak power on the Concept2. Today I tested for peak power, and achieved a new PR of 815 watts (1:15.45 / 500m pace), representing a 5% improvement. I did the test with 10 progressive attempts beginning … More Update With Test Results – Correlating CrossFit Total with Rowing Peak Power
A big “Thank You!” to Crossfit Amped in Bellevue, Washington for hosting me at their box this week. Great box, great coaches, friendly people. The funny thing is that I woke up at 5:15 AM, still on east coast time, crawled out of bed on very little sleep, and decided that I would drag myself … More Thanks to CrossFit Amped + Surprise PR!
We all know that it gets tough to find time during the holiday season to maintain a regular training rhythm. This is one of the best things I’ve learned from Crossfit – how to use short, intense workouts that fit into a lunch break or half-hour slot to keep the training effects coming even on … More A Great 20-minute Crossfit-inspired Indoor Rowing Workout for the Holidays
This week’s Crossfit Endurance short intervals are 125m sprints with 30 seconds of rest. I am working hard the first few days of the week and then recovering for the Head of the Charles on Saturday. I chose to implement the workout as sets of 6, 4, and 2. In reality, the intervals take less … More Consistency & Precision–125m intervals
I’m starting to post baseline numbers for some of the Crossfit Endurance workouts on the Concept2 ergometer. One thing I’ve noticed about the CFE WODs is that they offer simple guidance about keeping a consistent split time across intervals, but don’t offer guidance about what those splits should be if you are rowing with proper … More Crossfit Endurance workout baseline: 30/20 repeats
I always get asked this, even by rowers. I think for many the Concept2 damper setting is a mystery, and they feel like the heavier the better, just like throwing an extra 45# bumper on the bar or doing the Rx weight instead of scaling. My response is usually “it doesn’t matter – just set … More So Crossfitters always ask me where to set the Concept2 damper…