Join us for the Concept2 Skeleton Crew Challenge - Workout 5

Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.

 

To Participate:

 

Create a Logbook Account: https://log.concept2.com/

 

Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory

 

Enter your Meters manually each Workout: 

Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. 

 

If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata

 

Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Join us for the fourth Concept2 Skeleton Crew Challenge workout!

Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.

 

Check out today's Concept2 Workout of the Day (WOD) — it's this workout! Follow along and you'll wind up on the Daily Honorboard.

 

To Participate:

 

Create a Logbook Account: https://log.concept2.com/

 

Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory

 

Enter your Meters manually each Workout: 

Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. 

 

If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata

 

Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Join us for the third Concept2 Skeleton Crew Challenge workout!

Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.

 

Check out today's Concept2 Workout of the Day (WOD) — it just so happens to be this workout! Follow along and you'll wind up on the Daily Honorboard.

 

To Participate:

 

Create a Logbook Account: https://log.concept2.com/

 

Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory

 

Enter your Meters manually each Workout: 

Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. 

 

If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata

 

Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Join us for the Concept2 Skeleton Crew Challenge - Workout 2

Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.

 

To Participate:

 

Create a Logbook Account: https://log.concept2.com/

 

Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory

 

Enter your Meters manually each Workout: 

Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. 

 

If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata

 

Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Join us for the Concept2 Skeleton Crew Challenge - Workout 1

Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.

 

To Participate:

 

Create a Logbook Account: https://log.concept2.com/

 

Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory

 

Enter your Meters manually each Workout: 

Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. 

 

If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata

 

Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

We've got a fifteen minute warm-up to get you pumped up for the rest of your workout. 

 

Total Work-up Time: About 15 minutes

Monitor set up starts @ 0:56

 

**LISTENER REQUEST** We would love to hear your feedback!  Send in an email or voice recording to [email protected] and share your experience! 

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

BONUS FOR BEGINNERS: New to the Indoor Rower?  Let's explore together. 

 

While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement. Beginners' please check out Row Basics 1 or Row Basics 2 if you are looking for guidance on rowing stroke form and technique.

 

Will we learn how to be in control of our stroke rate? Yes.

Will we learn how to adjust our effort to row longer distances? Yes.

Will we learn how speed and power work together and separately? Yes.

Will you actually get a workout?  Yes!

 

Want to watch, before your listen? Check out our website content on Training and Technique.

 

**LISTENER REQUEST** Help us build a segment on our show!  

It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:

 

Step 1: Complete today's Workout

Step 2: Find the Audio Recorder App on your smartphone

Step 3: Record your Voice answering the specific question asked

Step 4: Save and Send your audio files to [email protected]

 

Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).

  

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you. 

 

Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process. 

 

Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily

 

Stay tuned for a conversation with Benjamin after the workout!

 

Total Workout Time: About 30 minutes

Programming starts at [3:06]

Monitor set up: 3 minute intervals, 1 minute rest

 

Warm Up: 

Damper @ 10 

Stroke rate 20, 22 and 24

 

1 minute rest

 

Interval 2:

Damper @ 9

Stroke rate 24

 

1 minute rest

 

Interval 3:

Damper @ 8

Stroke rate 24

 

1 minute rest

 

Interval 4:

Damper @ 7

Stroke rate 24

 

Rest and reprogram the monitor

 

Interval 5:

Damper @ 6

Stroke rate 24

 

1 minute rest

 

Interval 6:

Damper @ 5

Stroke rate 24

 

1 minute rest

 

Interval 7:

Damper @ 4

Stroke rate 24

 

Cool down

 

**LISTENER REQUEST** I would love to hear your feedback!  Send in an email or voice recording to [email protected] and share your experience! 

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 95: (Pyramids with Growing Power) We've got three pyramids to tackle, and we'll test our stamina and power along the way. With each pyramid, our stroke rate and time will rise and fall, but our intensity will keep growing. This workout begins light and easy, but by the end, we'll be leaving it all on the machine.

 

Stay tuned for a conversation with Cady's class after the workout!

 

Total Workout Time: 30 minutes

Programming starts at [2:13]

Monitor set up: 9 minute intervals, 1 minute rest

 

Warm Up: 

1 minute @ 20

2 minutes @ 22

3 minutes @ 24

2 minutes @ 22

1 minute @ 20

 

Rest for 1 minute

 

Workout:

1 minute @ 22

2 minutes @ 24

3 minutes @ 26

2 minutes @ 24

1 minute @ 22

 

Rest for 1 minute

 

1 minute @ 24

2 minutes @ 26

3 minutes @ 28

2 minutes @ 26

1 minute @ 24

 

**LISTENER REQUEST** I would love to hear your feedback!  Send in an email or voice recording to [email protected] and share your experience! 

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe! 

 

Send in an email or voice recording to [email protected] and share your experience! 

 

Total Workout Time: 30 minutes

Programming starts at [1:32]

Monitor set up: 6 Minute Intervals, no Rest

 

Interval 1 (warm up):

3 Minutes - 2 Minutes - 1 Minute increasing intensity

 

Interval 2:

6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity

 

Interval 3:

1 Minute - 4 Minutes increasing intensity - 1 Minute

 

Interval 4:

6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity

 

Interval 5:

1 Minute - 2 Minutes - 3 Minute increasing intensity