For CrossFitters and rowers in the NY/NJ/CT metro area, there is a great indoor rowing event on January 30 sponsored by Don Bosco Prep. The location is easy, it is well-run and on-time, and last year it was one of the top 5 indoor regattas in the US based on attendance. CrossFit boxes are especially encouraged to attend. The timing of the event is especially good for rowers looking looking for a mid-season check-in on their winter training before the end-of-February championships and CRASH-Bs.
It’s a straight 2K race, with connected ergs so you can go head-to-head against the competition.
They are also selling off the race machines at a discount if you are interested in getting a like-new C2.
The third annual Ironmen Erg Classic Indoor Regatta will be held on Saturday, January 30, 2016. Registration is currently open on Regatta Central https://www.regattacentral.com/user/registration/?job_id=4281&org_id=0
As a USRowing registered regatta, all participants will be required to sign a 2016 USRowing waiver (details to follow).
Competitors that are interested in buying an Erg for home can reserve one of the Race Ergs.
Regularly $900 + $45 shipping, Race Ergs are available for $825
Please contact firstname.lastname@example.org to reserve a race erg or if you have any questions.
Here’s a coxswain’s-eye view of the Overpeck 2K race course for rowing. It is filmed from my single but speeded up to cover the course in about 3 minutes. I tried to steer in the middle of the three lanes. You can see that there are stake boats, buoys every 500m, and a new pair of white stakes on the western shore every 500m as well. The course markings are much improved this year (thanks to Columbia!). The headwind sucks me off course twice (rowing boats get pulled around into the wind due to rotation around their center of mass), and I have to avoid a seagull and some debris, but I try to stay aimed at the middle target. If you are in the westernmost lane (nearest to the buildings), there is a kind of optical illusion that makes you want to steer too close to shore and then have to curve around after the narrow point at the 500m mark, but in reality it is a straight shot to the finish, so don’t get fooled!
Note: If you go above the Route 46 bridge on your warmup, always go through the center arch, and you have to stay far to the eastern shore, well outside the white State of NJ buoys that protect a bald eagle’s nest.
I was optimistic today – trying to make spring come by sheer force of will. After all it was 67 degrees!
I went to Overpeck and rigged my boat. I am ready as soon as the ice breaks. Ice? At Overpeck? Has that ever happened? Nobody can remember it ever having frozen over before.
Well, it’s still socked in, but I bet it will break tomorrow with the rain as the water level rises. Then it will freeze again on Thursday night after the wind dies down, and then break for good this weekend. That’s my bet.
Come on Mother Nature, give us a break!
In the meantime, check out this video that was posted by CrossFit Rowing – looks like fun in a an extremely perverse way! Anybody from Canada – what is this type of rowing called? Surely not surfboat, although it’s similar? Iceboat? Polar rescue? Polar suicide? There’s a good idea here though – can coxswains use a paddle in the Head of the Charles?
Desperate Canadians who are sick of the erg!
Picked this up on Twitter – this is going to be epic. The Australian men’s rowing four, one of the fastest in the world, against their K4 kayak, also one of the fastest in the world. Who wins?
This is particularly interesting to me because some elite kayakers also train on Overpeck Lake in New Jersey and sometimes we go head to head for short pieces and trade notes on boat design, etc.
I think it all depends on the distance of the race – in a shorter piece I’d bet on the kayakers, but it seems to me that the racing distance for kayak events is generally shorter than for rowing. If it were a 2k piece I’d bet on the rowers, but given that this matchup is for 500m, I think the kayakers will have an advantage.
Normally I would match a quad sculling boat against a K4 rather than a straight four, but in the case of the Australians, their four is faster than most quads, so this should be a pretty close race.
As you know I am not a Paleo fanatic, but I am happy when something I like anyway just happens to be Paleo and tasty at the same time. I also know that if you read books by Tim Ferriss, Rich Roll, and Loren Cordain, they advocate eating some of the same things every day as a strategy for good nutrition.
I’ve had great experience eating lunch based on the same basic recipe almost every day, but with local, seasonally differing ingredients that introduce constant variation every week. I call it “dog food.” I never measure the ingredients – I just throw a bunch of stuff in the pot and it comes out great, but a little different, every time. The basic formula is:
- Some type of leafy greens (chard, kale, spinach, brussels sprouts, bok choy…)
- Some type of oniony thing (onions, shallots, leeks…)
- A few mushrooms (optional – any type)
- Something chunky other than potatoes (turnips, rutabagas, carrots, celery root, kohlrabi…)
- A ground/shredded protein (ground turkey, chicken, etc)
- Coconut oil or butter
- Water, sea salt, and spices
- Use lentils or quinoa to thicken, if desired
One of the best ways to embrace this constant variation is to join a CSA (Community Supported Agriculture). I belong to the Purple Dragon CSA in New Jersey, and this means I get a big box of local, seasonal produce every two weeks. There are usually a bunch of things that only Dad will eat – mutant leafy greens, strange vegetables such as celery root and rutabagas, and this time of year tons of oniony, cabbagy winter vegetables that it’s tough to eat in quantity. The other key to this approach is to be fortunate enough to live near Trader Joes! TJ’s frozen section is a gold mine of organic produce, and the selection changes all the time.
So Dad becomes the human composter. For example, today’s batch consisted of:
- 3 huge bunches of chard
- 2 onions
- A big, ugly, hairy mystery thing that turned out to be celery root
- A leftover handful of raw cranberries from Thanksgiving
- Organic ground turkey and chicken
- Sea salt (Trader Joe’s is from NorCal, I also like Celtic and La Baleine)
- Organic raw coconut oil from TJ’s (maybe 3 Tbsp? I just wing it).
- A little garlic
- A few shakes of Cayenne pepper and Turmeric
- Some water or chicken broth
I threw it in the big pot and let it all cook for 30 minutes. It came out great and will last for 3-4 days. It’s Paleo (some may debate the lentils and quinoa) packed with protein and leafy greens, and tastes fabulous.
Technorati Tags: nutrition
,community supported agriculture
I did a CrossFit Endurance baseline workout on the C2 today: 12 x 200m on / 2’ off.
This sounds “not bad” from an intensity standpoint due to the long rest intervals. It’s deceptive, however, because it’s more of a muscular endurance workout than a “cardio” workout, and it’s quite challenging due to the high number of intervals.
My strategy was (after the first piece) to try to keep the splits below 1:30, and to start spinning the wheel with 10 seconds left on the rest interval so that I could come in at full speed. I also did it on a light drag factor (111) to simulate racing in an eight vs. a small boat. I figured that rowing at 40+ strokes per minute, each interval would be about 25 strokes of power.
I was able to stick to my strategy for the first 8 intervals before my legs started to get slow in the last 100 meters and I dropped over 1:30 splits. Interestingly, I must have been burning glycogen in the first 8, because I didn’t really get “winded” until the last 4 intervals, corresponding to when I started to slow down. Interesting how you could see the transition between energy systems explicitly in this workout.
I think this workout would have been “easier” in a way on a higher drag factor, as the limiting factor seemed to be not strength, but the ability to retain a quick impulse with the legs at 40+ spm.
Here’s how it shaped up. You can see that the first interval was slow due to the static flywheel at the start, and the splits dropped off at interval #8.