Concept2 Forum

Max testing today (getting ready to start some Crossfit programming so need maxes and such). Power snatch: Up to 110 lbs/50kg Front squat: to 190 lbs/87kg Bench press: to 125 lbs/57kg Was supposed to row 2x500m, all out effort. 90 sec rest between the 2 intervals. However, at 250m my cough kicked in...

Lots of stuff today. I'm on the mend. Rojabo row: 8'@22/3r 4'@24/2r 2'@28/2r 1'@32 26:20/5143m Snatch complexes up to 39kg (power + hang snatch + 2 overhead squats) Clean and jerk up to 59kg Snatch grip deficit deadlifts to 60kgx3 Yates rows to 30kg x10 Bench dips x10 I'm actually feeling pretty goo...

Elapsed on the rower only, Jack. I've been doing nada since Monday... last night I had to abort a Rojabo piece midway, but today I'm feeling much better overall. Lungs are still giant pieces of shyte, but they've been through a lot the last few days, so I will give them a bit of leeway on their betr...

I'm stricken with the flu... over the worst of it, but my lungs still hurt. Went to Crossfit this morning and did, or attempted to do, this c**p: 3 rounds for time: 400m row/20 ring dips/1 min rest (1:50/1:45/1:44 on the rows) plus this c**p: 3 RFT 400m row/20 pullups/1 min rest (1:46/1:49/1:47) Had...

Rojabo row 11 Dec 2014

8'@22/111W
3r
4'@24/120W
2r
2'@28/140W
2r
1'@32/160W

22:20/4494 meters

Forgot to post my Rojabo workout from 6 Dec: 10'r3/20/101W 6'r3/22/111W 4'r2/26/131W 2'/30/150W Tough, but doable. DPS dropped from 9.3 on the 20SPM to 7.3 on the 30, I noticed. Today I snatched to 49kg, did jerk drills to 32kg, front squatted to 78kg, and did a few miscellanei accessory things. Tom...

Rojabo endurance test: 101W@20spm 111W@22 121W@24 131W@26 141W@28 Made it nearly through the 28 spm bit but I pooped out at the very end and couldn't keep the watts near target. Soooo.... now I have a training plan based on what I can actually do at the moment, I suppose. Weirdly, my theoretical 2K ...

I did a power efficiency test via Rojabo: 2' @20 spm 105/104 W 1' @22 spm 110 W 1 @24 spm 118 W 1' @26 spm 124 W 1' @28 spm 148 W Only a whopping 1251 meters, but it was cool to watch my force curve and hold myself at a stroke rate for a defined period of time. I also did some lifting: Power snatche...

WOW! Thanks for all of the replies so far. I've got a lot to read! To answer Citroen: I'm 46, weigh 152 lbs, am a former competitive olympic lifter and power lifter, and crossfit 2-4 days per week. My rating is generally most comfortable from 22-26 SPM, and this is where most of the prescribed rows ...

Hi there. Just got a nearly brand new Model D/PM3 off Craig's List about a monthish ago and have been working on my technique, lurking here and reading as much as I can. I bought the RowPro software and have been following a program from that 4 days per week on top of my normal lifting and crossfitt...