I recently received a question on whether there is a translation formula to convert Calories, commonly prescribed in CrossFit WODs that involve rowing, into 500m split times or watts, more commonly used by rowers to gauge pace. CrossFit workouts use Calories on the Concept2 performance monitor to approximate “reps” when combining rowing with barbell movements … More Translating Calories to Split Times for CrossFit Rowing Workouts on the Concept2
I haven’t been doing a lot of CrossFit lately as I’ve been spending a lot of intensive time on the water doing race rehearsal in preparation for a 1K and a 2K race next Saturday on the Cooper River in New Jersey. I have maintained core strength via squats and core work however. While I … More Working the Base Rating
A lot of people seem to wonder how to get 20 or more points on the rowing intervals during Fight Gone Bad. Here’s a simple formula: Assume it takes 10 seconds of the interval to transition, get strapped in, etc. That leaves you about 5 seconds to get the flywheel up to speed and another … More How to Get 20 Points Rowing During Fight Gone Bad
Coming off of Fight Gone Bad and a bunch of snatches and overhead squats, I was feeling pretty cooked today, however I was excited by the CrossFit Endurance short intervals WOD of 10 x 30 seconds at max effort with 2 minutes rest, coming into each piece at full speed. This translates nicely into 20-stroke … More Precision is the key to determining your true max effort on the Concept2
Readers, I’ve had several questions about how to improve Concept2 rowing scores in Fight Gone Bad. As most of you are already strong and fit, the biggest opportunity for improvement is likely related to technique and biomechanics, which need to be coached. If you are seriously interested in improving, there is an online coaching resource … More Online remote coaching resource for Concept2 technique
Well I am still reeling from Fight Gone Bad 6. Had a HUGE PR today, scoring 337. I came in feeling OK but not great with a sore shoulder and coming off of a week of poor sleep, so I figured I’d be happy to just break 300, as my previous PR was 313. My … More Wow, what happened in Fight Gone Bad 6? Huge PR today!
It’s been a rough summer here in New Jersey – a week of triple-digit heat, floods, an ?earthquake?, and now Hurricane Irene. Lots of anti-rowing things happening, so Crossfit has been my salvation. Now I am both happy and sad to report that the original Crossfit Ignite has been done in by the flooding from … More Crossfitters may be tough, but mother nature always wins…