Bought a “Used” Concept2 Rower

I’ve been keeping an eye out for a used Concept2 rower over the last few years. Yesterday one finally came up at a good price, so I drove 30 minutes over to Midland and picked it up. What better day to break it in than during today’s winter storm, so I brought it in to the living room.

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Yeah… I’m going to loving having this at home.

I checked the computer and it only had 13,520 lifetime meters on it! To put that in perspective, I rowed 2,500 meters in my first workout, so the machine is essentially brand new.

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CrossFit Workout Ideas

I enjoy creating workouts, or what we call metcons, short for metabolic conditioning, in CrossFit. I’ve been programming our Sunday workouts for several years and I’d estimate over 75% of the metcons we do are original creations pulled from my list of ideas.

Here are some of the workouts I haven’t used yet. If you try any of them, let me know how they go.

7:00 AMRAP

  • 10 Chest to Bar Pull-ups
  • 5 Hang Squat Cleans (115/80#)
  • 5 Push Jerks (115/80#)

12-9-6-3

  • Thrusters (115/80#)
  • Bar Muscle-ups

30-20-10

  • Dumbbell Power Snatches (50/35#)
  • Toe to Bars
  • Pistol Squats

3 Rounds

  • 7 Squat Cleans (185/125#)
  • 14 Bar-facing Burpees

15:00 AMRAP

  • 30 Box Jumps (24/20″)
  • 20 Pull-ups
  • 10 Clean & Jerks (155/105#)

50-40-30-20-10

  • Wall Balls (20/10#, 10/9′)
  • Double Unders
  • Sit-ups

2-4-6-8-10

  • Bar Muscle-ups
  • Squat Snatch (95/65#)

10:00 AMRAP

  • EMOM – 25 DU
  • Burpee Box Jumps (24/20″)

2018 Holiday Watches

Each year I tend to watch a lot during the holiday break. This year it started a year and one day after sharing the Ocean’s 8 trailer. I was browsing iTunes movies and rented it as soon as I saw it. Exactly what you’d expect from the Ocean’s movies. Cool that there was some character carryover between the movies too.

On Christmas day I watched a few movies on Hallmark Channel with Mom. All very predictable and heartwarming. They were Christmas Made to OrderIt’s Christmas, Eve, and Christmas in Evergreen: Letters to Santa.

When I’m sick, I usually tune in to some type of marathon, because I can fall asleep and not care about missing anything. The Incredible Dr. Pol is a fascinating show about a veterinarian right here in central Michigan. I’ve seen so many calves delivered I’m pretty sure I could do it myself.

I watched CrossFit – Killing the Fat Man – Season 2. Shows the power of the program, especially combined with solid nutrition. Inspired me to try an experiment of my own.

One night I was browsing movies on Netflix and Wind River caught my eye. I liked it and thought it was one of the best Jeremy Renner performances I’ve seen.

Tiger Woods: Return of the Roar on ESPN got me pumped for the upcoming golf season and reminded me how lucky we are to experience this comeback. 2019 could be something very special.

To close out my vacation I watched Mission: Impossible – Fallout last night. I almost went to see it when it was in theaters so it’s been on my watch list for a while. It was enjoyable.

I also watched countless videos on YouTube, but that’s the norm.

You know what I didn’t watch? A single play of college football. It was great.

7 Things I Learned in 7 Years of CrossFit

Seven years ago I did my first CrossFit workout, was destroyed in less than 7 minutes of a scaled “Cindy,” and I was hooked. Over the years I’ve changed my approach many times, done a lot of add-on programs, and worked out in a lot of different gyms. Here are seven things I’ve learned.

  • Almost everyone should scale a lot more often.
    I bet I’ve scaled more workouts in the last year than I did in the previous two or three years combined. Intensity is king in CrossFit.
  • Going hard more than three days in a row should be rare.
    Our bodies need to rest, recover, and rebuild. Especially as we get older. Not many people can go HAM five or six days in a row without eventually getting injured or sacrificing progress.
  • Nutrition / Diet – what might work for your friend might not work for you. Experiment. Find what you enjoy and what works for you most of the time. Give yourself time to enjoy food and have fun eating though.
  • A Concept 2 Rower is one of the most powerful pieces of equipment for improving conditioning.
    Monitor keeps you on pace and you don’t beat up your joints like you do running.
  • Track your workouts.
    Helps with percentage work, estimating maxes, setting/recognizing PRs, seeing progress, etc. Keep a notebook, write blog posts with notes, and/or use a service like BTWB (my favorite).
  • A CrossFit (or functional fitness gym) is worth the price.
    I have enough equipment in my garage gym to do 90% of the workouts, but I don’t get the intensity I do when I workout at the gym with everyone else.
  • You don’t need to spend more than an hour in the gym.
    A lot of people want more results sooner, but a lot of times less is more. These days if I do more work, it tends to be technique or accessory work instead of extra conditioning or strength stuff.

Over the last year and a half, the tweak to my back, really changed my perspective and goals. I want to keep doing this because it makes me feel good and is a healthy life. This quote by Pat Sherwood sums it up…

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Image Source: https://www.pascalecommunications.com/blog/2017/6/28/making-time-for-you