Steady State Podcast

From teaching the fundamentals to chasing peak performance, Shane Farmer has helped countless rowers become fully competent on the erg through Dark Horse Rowing. But Dark Horse didn’t begin with a grand plan—it started when Shane, then a Concept2 Master Instructor and CrossFit coach, couldn’t find the rowing content he wanted online and decided to make it himself.

Today, he’s balancing work and family life, and rowing with San Diego Rowing Club. We stole some of his time for a wide-ranging conversation about seeking direction and discovering rowing, embracing the suck, the evolution of indoor rowing coaching, building Dark Horse, and plenty more.

GUEST

Shane Farmer, Founder of Dark Horse Rowing

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QUICK LOOK

00:00 - Introduction 

02:44 - Welcome 

04:10 - Rowing Week on a scale of 1-10: 5 (post-summer / pre-HOCR training valley)

06:37 - The Huddle

08:01 - Hot Seat Q&A

11:22 - Rowing origin story: seeking “The Thing” and embracing structure

21:29 - Doubling down and committing with a focus on IRAs; and perspectives on post-college elite and masters rowing 

24:23 - Cross training with CrossFit before it was cool

25:08 - Why CrossFit erg technique was “so bad,” and why Shane started coaching and stopped trying to convince CrossFitters to love rowing

28:20 - For the rowing curious, Indoor rowing can be a “gateway” to on water rowing, but shouldn’t be the focus

31:10 - Coaching Concept2 Instructor seminar burnout when “ Nobody ever follows up. Ever. Ever.” and how that motivated Shane to found Dark Horse

37:29 - Creating content and building a YouTube channel

39:44 - Dark Horse: designed to help people become fully competent on the erg by lowering the barrier to entry

40:34 - How indoor rowing has changed and what it needs to succeed

44:42 - The future of Dark Horse

47:41 - A day in the life of Shane Farmer

49:43 - Best 20-minute workout?

51:20 - Just what is “steady state”?

53:25 - Peak power, programming zones, and performance

55:40 - Embracing the suck to learn where your red line is

59:07 - Join Dark Horse for Rowvember and check out their new app

1:02:32 - Head of the Charles

1:04:58 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars

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To see photos of Shane,  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

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What happens when breast cancer survivors find their way into a boat together? At Recovery on Water, the answer is a powerful community where rowing becomes a source of strength, connection, and possibility. ROW gives breast cancer patients and survivors of all ages and all stages a chance to discover the physical and mental benefits of exercise alongside people who understand the journey—no explanations necessary.

We’re joined from Chicago by Executive Director Tara Hoffman, novice coach Shannon Short, and novice squad athlete Christina Bello.

GUESTS

Shannon Short, novice coach

Christina Bello, novice squad athlete

QUICK LOOK

0:00 - Introduction 

02:14 - Welcome & The Huddle

03:51 - Rowing Week on a scale of 1-10

05:18 - The last time you did something for the first time

07:03 - Hot Seat Q&A

08:50 - Rowing Origin Stories

12:27 - What makes rowing so special for breast cancer recovery?

14:33 - The case for rowing with ROW for breast cancer recovery

18:08 - ROW programs and regatta opportunities

19:17 - Community building at ROW

25:26 - Being there for each other in hard times

32:20 - Power10 Camp

33:47 - The ripple effect of involvement with ROW

36:07 - Shannon’s rowing elevator pitch

36:49 - What YOU can do during Breast Cancer Awareness month

39:03 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars

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To see photos of Tara, Shannon, and Christina,  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

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SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

It's Fall semester at the University of Wisconsin, 1984. The United States, just weeks before, had won the first-ever W8+ Olympic gold medal at the Los Angeles Games. And a 5’4” freshman named Yasmin Farooq walks on to the Wisco crew as a coxswain and wonders “Can I win an Olympic medal, too?”

More than 40 years later, this Olympic captain, world champion, and Hall of Fame coach continues to shape rowers and coxswains. Her influence is evident not only in championship trophies and Olympic medals, but in the athletes she has developed and the enduring excellence of the Washington women's rowing program, which she has helmed since 2017.

Yaz gets into it with us about the importance of skill development, tradition, student-athlete success, and the post-practice huddle.

GUEST

IG: @Yaz_farooq

FB: /yasmin.farooq

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QUICK LOOK

00:00 - Introduction 

4:15 - Welcome and The Huddle

5:12 - Side bar on a coach's life and Yaz's support staff

06:51 - Walk-on culture at University of Washington

08:01 - Hot Seat Q&A

11:46 - Walking on at Wisco within weeks of the US W8+ winning gold at the 1984 LA Olympics

13:21 - Coxing 101, moving beyond F-bombs, and asking “where is speed”?

18:02 - The coxswain’s role outside of the boat

20:00 - UW’s investment in coaching coxswains

22:24 - The life of student athletes: great performances coincide with good grades

24:02 - Building a collegiate program; adding to the legacy

26:50 - UW legacy and tradition: “throwing dubs,” Class Day, Cut paintings

30:40 - The importance (and dilemma) of the post-practice huddle

35:52 - Giving back: it’s about the next generation and accessibility for everyone

39:48 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

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SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

It started with blasting tennis balls past the baseline and wanting to make frothy puddles from his single. And then a 12-year old Xeno Muller began to learn to focus his strength, passion, and rage. It led him to an undefeated college career at Brown, three Olympic appearances (including two medals), and more than 25 years dedicated to coaching rowers to find better technique, and more speed, on the erg.

When we sat down with Xeno, we expected to hear good stories, and insightful opinions. We didn’t realize just how deep the emotions would go.

GUEST

QUICK LOOK

00:00 - Introduction

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

Explore why some of our best rowing experiences happen beyond our boathouses—and why seeking out new boats, waters, people, and challenges doesn’t have to mean leaving your club behind.

We share some of our own adventures outside the usual club routine, then talk with Rachel Egner, Jenny Withycombe, and Steve Littlepage about preparing for an independent row around Vashon Island, WA, on August 16. Because sometimes, keeping your love of rowing alive means getting out of your usual lane.

GUESTS

Rachel Egner

Steve Littlepage

Jenny Withycombe

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Introduction

01:06 - Welcome

01:55 - The Huddle

04:15 - Hot Seat Q&A

11:50- Thais's introduction to indoor rowing in the mid-00s and how coming to understand the data on the monitor gave her a purpose

13:39 - The organic development and growth of the ErgZone app

22:39 - Thoughts on the growth of indoor rowing since 2020

25:28 - Inclusion, accessibility

29:59 - Partnerships, being a woman in the tech space, and being female entrepreneurs

35:53 - Taking a cautious approach to AI

39:50 - Steady State Network news and notes

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To see photos of Rachel, Steve, and Jenny,  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

INTERVIEWER: Liv Carlson, Vashon Island Rowing Club juniors crew

GUEST: Tara Morgan, Vashon Island Rowing Club & Co-Host, Steady State Podcast

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Podcast intro

05:01 - Tara’s intro to rowing as a high school kid in Tennessee, and reintroduction as an adult in Seattle

8:55 - The impact of Tara’s coaches on her own coaching style

10:14 - The spark that lead to Tara founding Seize the Oar

12:53 - Steady State Podcast

14:40 - Steady State Network news and notes

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To see photos of Liv and Tara,  and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

.

Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

Like millions of CrossFit athletes, Thais Camilo thought of the indoor rower as just one stop in a workout: hammer through a fast 500 meters, then move on to the next movement.

Everything changed when her husband, Gabriel, became interested in structured indoor rowing training. Together, the two software engineers built what would become ErgZone – a feature-rich app that replaces tedious monitor programming with Bluetooth syncing, delivers real-time performance data, automatically verifies Concept2 Logbook workouts, and connects athletes through a thriving online community.

On this episode, Thais shares the organic growth story behind ErgZone, reflects on the challenges and opportunities of being a female entrepreneur at the intersection of sport and technology, and explains why she's taking a thoughtful, cautious approach to AI as the next generation of fitness tools takes shape.

GUEST:

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Introduction

01:06 - Welcome

01:55 - The Huddle

04:15 - Hot Seat Q&A

11:50- Thais's introduction to indoor rowing in the mid-00s and how coming to understand the data on the monitor gave her a purpose

13:39 - The organic development and growth of the ErgZone app

22:39 - Thoughts on the growth of indoor rowing since 2020

25:28 - Inclusion, accessibility

29:59 - Partnerships, being a woman in the tech space, and being female entrepreneurs

35:53 - Taking a cautious approach to AI

39:50 - Steady State Network news and notes

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To see photos of Thais and Gabriel,  and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

.

Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

Jimmy Germano coxed the U.S. Jr. M8+ to gold at the World Rowing Junior Championships in 2005, but he swears it was sheer luck – being in the right place at the right time with a great crew and a “fake it ‘til you make it” attitude.

More than 20 years later, motivated to help others hone their coxing skills, you can find Jimmy pondering coxing and life on his Instagram account @coxswain_clinic. So of course we invited him to talk Coxing 101, coaching coxswains, the cox/8/7 relationship, finding your coxing voice, and a whole lot more.

GUESTS:

Jimmy Germano

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction

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To see photos of Jimmy,  and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

.

Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

Long before Jak Kazmarek joined Team Moar Than Us for the World’s Toughest Row Pacific, there was a moment when survival – not ocean rowing – was the goal. They made the phone call home: “The doctors don’t think I’m going to make it. You need to be on the next plane.”

Years of surgeries and recovery followed as Jak battled diverticulitis, a debilitating disease of the colon. And step by step, they rebuilt their life: from a wheelchair to an erg, from Learn to Row to the Head of the Charles. Now, Jak is taking on an extraordinary adventure – rowing more than 2,800 miles across the Pacific Ocean from Monterey, California, to Kauaʻi, Hawaiʻi.

Record-holding trio Oar the Rainbow (S6E10), from the 2025 World’s Toughest Row Pacific, join the conversation to share the realities of rowing through darkness in the middle of the ocean, the clarity that comes from a singular focus, and what it means to return to shore forever changed. 

GUESTS:

Jak Kazmarek | Team More Than Us, World’s Toughest Row Pacific 2026

Team Oar the Rainbow | World’s Toughest Row Pacific 2025

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction

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To see photos of Jak and Oar the Rainbow,  and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts:

When Megan Roark first learned to row at 12 years old, she couldn’t have known the sport would one day shape not only her athletic identity, but her approach to medicine. Years later, through her training and practice as a naturopathic doctor, Megan has come to appreciate rowing not just for its physical demands, but for its meditative qualities, too.

But rowers are famously stubborn: pushing through pain, skipping recovery work, showing up to early practices under-fueled and dehydrated. In this episode, Megan shares a holistic approach to caring for the athlete as a whole for long-term health and performance. We talk about habits for deeper sleep, nutrition and hydration, building a strong “therapeutic alliance” with your doctor, and yes — even why showering matters more than we realize.

GUEST:

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction

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To see photos of Megan,  and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

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Steady State Podcast is a production of Steady State Network. It is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is Open Mind by Soundroll.

.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter

MAKE A DIFFERENCE: www.steadystatenetwork.com/support 

CONNECT: 

FB - /SteadyStateNetwork

FB - /AllieswithOars

Connect on FB and IG with the hosts: