Concept 2 Rower with PM5 monitor

My rower arrived last week on August 5th, but we were out of town, just getting back in last night so the first chance I had to play with it was today.

It was packaged well and very simple to put together.  Four bolts securing the support arms to the base and another four bolts connecting the support arms to the flywheel.  Concept2 even shipped a hex head screwdriver.  Connecting the seat tube to the flywheel tube was a little tricky, but exactly as the instructions described.

After that it was a quick power on and start rowing.  That was one of the primary motivators for the Concept2.  I am familiar with it and have used one on and off for the last 5 years.  

Poking around through the manuals and online, I have yet to find a comprehensive tutorial.  The PM5 has a lot of functionality.  Although I intend to use it primarily (exclusively?) for high intensity interval training, it also has a host of pre-programmed workouts, games and even options to connect with other rowers for indoor racing.  I can also connect the rower to an online app and insert a USB stick for saving user profiles and workout data.

I am very excited and am sure that I will get a lot of use from the rower.  

It does have a substantial footprint when folded down.  When folded up, it does get substantially out of the way, but there are not that many hiding spots in the garage.

Metcon

Monday, August 10, 2020

Home Gym

1400

Warm Up

Hang from pull-up bar, kip swings and 1 pull-up

Metcon

Every 5 minutes for 30 minutes (6 sets) for times of:

6 strict pull-ups

15 push-ups

20 sit-ups

200 m row

4:15 (messing with rower set-up)

3:06

3:01

3:24

3:40

3:54

I started off in grand fashion going 3/1/1/1, 15 unbroken and 20 unbroken.  By the end it was still 3/1/1/1, but followed by 9/4/2 and 8/8/4.

Programming was adapted from CFG for 8.10.20 which called for 10 pull-ups, 15 push-ups, 20 sit-ups and 200 me run.  However, having a new toy, I just had to play with it.

SLIPS - Back Squat

Wednesday, August 5, 2020

Home Gym

1000

SLIPS

Scales - Front / Back

L-sit - EMOM 4 x max effort (about 10 seconds)

Inversions - 

3 reps at 2 abmat

1 rep at 1 abmat

1 at 1/2 abmat (fail) - video

1 at 2 abmat

Plank - hold on elbows 2 minutes

Back Squat

6x65%

5x70%

4x75%

3x80%

2x85%

1x90%

4-6x85%

I scaled significantly, targeting 200# rather than pre-covid 264# 1RM

I felt really good at

6x135

5x145

4x155

3x165

2x175

1x185

6x175

The every 2 minute pace was a little quick.  Programming was from CFG.

T2B - finished with 5 sets of 5 strict T2B and some kip swings.  I want to start working towards a nice gymnastic T2B

Training Weekend

While in Orlando, I wanted to keep up with my training:

Thursday - No training

Friday - 4.07 mile "long run", the humidity got me as much as the heat, but I slogged out for an hour.

Saturday - 2.73 mile "tempo run", I did  pick up the pace but not to my usual

Sunday - 6.52 mile bike, I hopped on Raj's Schwinn and took off on the Hancock Trail

I also got in 50 push-ups each day.

My diet was OK, but not great

Sharkk Fitness - RTS 1

Tuesday, August 4, 2020

Sharkk Fitness

1815 - 3 of us (Hammer, Mike and me)

Warm Up

SM 360 x 30 each direction

Steel Mace - 2 rounds

360 x 30 (15 each direction) - should be heavy, I went all the way to the bottom of the 10# mace

Jedi Squat x 10 - this is a one arm 360 (if held in right hand swing over left shoulder, stabilize and then do a squat with mace held out in front)

Scorpion Push-up x 14 - do a face down scorpion twist while doing a push up

Uppercut x 24 - mace head is back on left side, lunge right leg back and then step right leg through into an uppercut

DB/KB Block - 2 rounds

DB Arnold Press x 15 (17.5#)

DB 21's (17.5#)

Toe Touch Pike x 15 - in pike position with legs straight, reach right hand for outside of left ankle, then left hand for outside of right ankle, then pike push-up

KB Side Swing x 24 - I used the 8 kg KB as this is a new movement to me; swing KB and rotate winding up to about 45 degree angle, then uncoil and swing KB up to shoulder level

Power Clean - Metcon

Monday, August 3, 2020

Home Gym

1230

Warm Up

Foam Roll

Hip Hammy

Wrist Mobility

Squat Therapy

Barbell Warm Up

Burgener Warm Up

Power Clean 45, 65, 75, 85#

Segmented Power Clean

Every 2 minutes for 12 minutes (6 sets)

Segmented Power Clean x 2 reps

Pause at mid patella

This got heavy pretty quick.  I worked up from 95, 105, 115, 125, 135 and finally 145#.  I was again hopping back when it got heavy, but made all of my lifts.  It has been a while since I have done any Olympic lifting so this was a nice change of pace.

Metcon

Every 4 minutes for 16 minutes (4 sets)

Run 400 m

8 Power Clean (185/135)

I was able to complete the runs in 2:30 and the Power Cleans in another 1:00, allowing for 30 seconds rest, which was not quite enough, but I was able to hold on.  I scaled the Power Cleans to 115# and did singles.  This was a good weight as I felt myself getting sloppy.  I really like the lack of bounce with my new bumpers.

Programming was directly from Crossfit Golden for 8.3.20

Gaylord of the Rockies

Sunday, August 2, 2020

Gaylord of the Rockies

0600

Vinyasa Flow Yoga

My daughter was interested in yoga so I set an alarm.  At 0545 she said that she was no longer interested so I joined the instructor Anna and two other guests for 0600 yoga.  It turned out to be great and I had forgotten how much I enjoyed yoga.  The breath to movement was huge.  I also enjoy the soothing voice yoga instructors develop.  I was pleasantly surprised that I felt good moving.  My balance is good, I could play with the crow inversion and felt stronger than usual with the core work.

1200

Dumbbells

I got a quick 30 minute "pump" with the dumbbells.  I went from 25-65# on DB bench press, 12.5-30# on DB curls, I did some pull-overs and triceps press down.

I must say the Gaylord of the Rockies gym is amazing.  I counted 18 treadmills.  They also have stationary bikes, stair climbers, ellipticals.  The dumbbells go from 5-70# with 2.5# jumps in the lighter weights.  They have a smith machine, plyo box, punching bag and a host of machines.  They also had a good selection of med balls.  It was very clean and there were 4 other people in the gym while I was in there.