CRASH-B Prep: A Tragedy

Feb 12, 2016

"Donut" Fly and Die

A month or so ago I posted about some tips I learned in my first few months here. I’ve passed my six-month mark at Concept2 and am allegedly doing this thing called C.R.A.S.H.- B. World Indoor Rowing Championship on February 28. Apparently, I’m supposed to compete in a division where the behemoths will go below six minutes on a 2k row, and I’ll be happy if I can even manage a personal best. I’m 99% sure I’ll be sub-seven minutes; this is based on the two tests I’ve done lately and how my interval training has been going, but then again, the day of CRASH-Bs, I will be getting up at 3:30 a.m. to begin setting up for said event. Continue Reading ›

Tags: CRASH-B, Training

Concept2 Employee Training: 7 Tips to Improve Your Rowing

Jan 19, 2016

Before working at Concept2, my fitness background included running, avoiding leg day, and in the past two years, CrossFit (where I began working on my chicken legs). Needless to say, I was versed in the Concept2 Indoor Rower in more than enough workouts to consider myself “good.” Maybe it was my height, my extra large biceps, or my endurance background that lead me to enjoy pain on the “erg.” Fast forward just a few months into working at Concept2 and rowing next to some “real live” rowers (collegiate and national team athletes, etc.); it was clear I was highly misinformed. The little I’ve learned in the past few months has made an amazing impact in all of my workouts. I am by no means trying to gloat about my improved times; what’s valuable are the improvements I’ve made compared to my level of current fitness.

Seven Tips from a non-elite CrossFitter ("scaled" is the term here) to Improve Your Rowing. Continue Reading ›

SkiErg Technique: Part One

Jan 06, 2016

This is the first in a three-part series of cues to help you with SkiErg technique. After having introduced hundreds of athletes to the SkiErg, I’ve noticed three very common faults that appear in new adopters. I’ve developed these memorable cues to help them work through those technique flaws. Furthermore, these are the same cues that I use to take an experienced athlete to a higher level of performance. By learning and understanding these cues, you will hopefully gain a better grasp on the mechanics and flow used in good SkiErg technique.

Part One: Crunch, Don't Bow Continue Reading ›

Glutes: We All Have 'em, but Do You Use 'em?

Dec 14, 2015

How do YOU build your bridge?

My husband has a small butt. There, I said it. A Tiny Hiny. Minimal Maximus. Diminutive Derrier. The two lumps of muscle on the backside of his pelvis are underdeveloped, and I have been curious about that for a while. Turns out, the term “use it or lose it” is at play here, and it seems to be a common problem for a slice of the athletic population. So we're going to look at the symptoms and see if we can help some of you “under-utilizers” out there. Continue Reading ›

Sit, Stand, Kneel or Wheel—Using the SkiErg for Rehab

Oct 27, 2015

Proper SkiErg technique uses the legs as well as the arms and core. However, the SkiErg also works well as an upper-body-only training tool. This can come in handy when you’re dealing with a lower body injury.

If it’s an injury that still allows you to stand, this will probably be the most effective position for a workout. If standing is not an option, you can also use the SkiErg from either a sitting or kneeling position. And it’s also possible to wheel right up in a wheelchair. Continue Reading ›

Slip Slidin’ Away

Sep 17, 2015

I’ve been using my indoor rower on a (smooth surface) floor and it moves back and forth while I row. I was surprised by that. Do I need a mat or other surface for my indoor rower?

The Concept2 Indoor Rower has rubber caps on the feet to help keep it from slipping, but some athletes may experience movement from the Model D or Model E while in use. This movement can be caused by very high stroke ratings and fast rowing; but excessive movement, during ordinary use, signifies a possible technique error. Continue Reading ›

10-20-30 Training

Aug 28, 2015
A recent story posted on the New York Times blog prompted us to try a 10-20-30 workout with rowing. This workout is a motivating way to include interval training in your training. The whole workout takes about 12 minutes! Intervals have been proven to improve health and cardiovascular fitness. Continue Reading ›