Concept2 One Month Report

[Leonidas]

Quote:

Originally Posted by haha Thanks so much. I do hope you will allow me to continue my feeble efforts?

Oh wait, what if you don't get the go-ahead? Will you have to sell your C2?

On a more serious note, for those interested, a decent number of used, but relatively brand-new, Concept2 rowing machines will be on the market after the CRASH-B in February. Pick-up is in person in Boston so it's appeal may be limited based on the geography, but if you live in the area the discount is significant and worthwhile if you're interested in purchasing. Concept2 CTS: C.R.A.S.H.-B. Offer

Finally, here is sound information on what the damper is all about, and how to ago about tuning it to meet your needs/desires:

Crossfit Journal article "Indoor Rowing - Damper Settings and Workout Intensity" www.concept2.com/us/commercial/crossfit/CFIT_April07.pdf

And, a brief version here: Concept2: Damper Setting & Workout Intensity, along with how to "fine-tune" with drag setting Concept2: Understanding Drag Factor, and a slightly different explanation (especially debunking the "higher resistance is a better exercise" idea) at the UK Concept2 website: Air Resistance Explained - Indoor Rower - Concept2

Every machine is different, as is ever person who rows, and setting the damper at 3 and forgetting it is not the right way to use the machine.

And, if you're not getting a good aerobic workout on the evil rowing gadgets- you're not doing something right. More than likely the problem is not rowing with enough intensity (read speed and duration, not damper setting). It's like running - if you want a better workout you have to go faster, longer, etc.

If you want a killer workout do some intervals. Two period of Tabata intervals during a 30 minute workout kicks my butt and can put my heart rate into the range of 85-90%+ of theoretical max.

[W2R]

Thanks, Leonidas!

The Crossfit Journal article was interesting, and among other things it said

Quote:

If your goal is to train for maximum power output, I suggest trying different damper levels and drag settings, while improving your speed, form, and muscle coordination, to discover where you can achieve the highest power output. This will be where you are able to get your best time for a test distance.

When I was riding the Concept2, my goal was to train for maximum power output in this way and I thought I got pretty good power for an old lady. The power levels I was rowing at were wimpier than the "feeble efforts" of Haha, which impressed me greatly, but still I was happy with my workouts.

[interalia]

Jan 2012 Shape magazone has a short article on a 20 minute rowing workout. If you can't go as fast as the stated paces back them all off by the same amount. I think it's a nice looking workout, kind of a fartlek aka "speed play". Also includes technique tips.

It's online here Cardio Workout: 20 Minute Rowing Machine Routine - Shape Magazine

BTW the rowers in the pictures from the fitness center are the older Model C. They were last built in 2003. Lots of them are still in use, they really last.

[HFWR]

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Originally Posted by samclem I've been using this formula and sticking to this guideline, frankly I think this C2 rower doesn't offer much of a workout. I weigh 12.5 stone.

I weigh about 175 stoned...

[REWahoo]

Quote:

Originally Posted by HFWR I weigh about 175 stoned...

I weigh about 165. Stoned, I'm weightless.

[HFWR]

Quote:

Originally Posted by REWahoo I weigh about 165. Stoned, I'm weightless.

And bulletproof!

[eytonxav]

Quote:

Originally Posted by HFWR And bulletproof!

I'll bet you two are Dead heads

[TromboneAl]

Stoned, I weigh... what was the question again?

[Lancelot]

Off topic but this "Concept W" meltd a few pounds off me. Cutting the wood, then stacking it, then lugging it to the stove, then carrying the ashes out...

Little wonder past generations welcomed gas, fuel oil and electric heat

[haha]

Quote:

Originally Posted by Lancelot Off topic but this "Concept W" meltd a few pounds off me. Cutting the wood, then stacking it, then lugging it to the stove, then carrying the ashes out... Little wonder past generations welcomed gas, fuel oil and electric heat

That stove looks like it can take a pretty big stick.

Ha

[W2R]

Quote:

Originally Posted by Lancelot Off topic but this "Concept W" meltd a few pounds off me. Cutting the wood, then stacking it, then lugging it to the stove, then carrying the ashes out... Little wonder past generations welcomed gas, fuel oil and electric heat

Wow! That sure would be good exercise. Hopefully you have plenty of excess trees on your property, and hopefully they aren't too far from the stove.

For pure luxury, I hire someone to mow my lawn while I go to the gym (and pay for that). Makes no sense, I suppose, since I lose about $150/month by putting this arrangement in place instead of just mowing for exercise. I like it, though. A gym workout is predictable and just the right intensity, and so gives me better results without overdoing. Also it is in the air conditioning.

[Lancelot]

Quote:

Originally Posted by haha That stove looks like it can take a pretty big stick. Ha

Officially it burns logs up to 26". I crank it up full blast and think of palm trees swaying in the ocean breeze...

(You have the rigth idea Ha, get your exercise on a rowing maching and let the HVAC take care of conditioning the houes )

[Lancelot]

Quote:

Originally Posted by W2R Wow! That sure would be good exercise. Hopefully you have plenty of excess trees on your property, and hopefully they aren't too far from the stove. For pure luxury, I hire someone to mow my lawn while I go to the gym (and pay for that). Makes no sense, I suppose, since I lose about $150/month by putting this arrangement in place instead of just mowing for exercise. I like it, though. A gym workout is predictable and just the right intensity, and so gives me better results without overdoing. Also it is in the air conditioning.

Too much exercise actually; I was more handsome as a fat boy, LOL!

I should get back in the lawn service business. I used to get $2 to cut lawns that averaged about 45 minutes with a 20" push mower. But I was pleased with the money- then

[W2R]

Quote:

Originally Posted by Lancelot Too much exercise actually; I was more handsome as a fat boy, LOL! I should get back in the lawn service business. I used to get $2 to cut lawns that averaged about 45 minutes with a 20" push mower. But I was pleased with the money- then

Having one's lawn mowed and edged costs $25-$35 here, and from what I understand, more than that in many locations. For those who are fit enough to handle it (not me), mowing lawns could provide a nice income supplement. My lawn guy has about a dozen on the same block, so he just mows from one lawn to the next without even having to pause.

On another topic, went to the gym today. It seems like I get to a certain point in my weight lifting, which doesn't feel like the maximum for my particular body, and then either I have injuries or get sick or something that sets me back. Then I have to build back up to where I was. Most recently it was my "Chest Cold from Hades" in December and early January. I tried to do my best but was weak as a kitten so used lower weights, and that set me back quite a bit so that I am trying to build back up to where I was, once again. One of these days I'll get beyond that point (or else I'll just accept that I have reached the design limit for my body; I guess that must exist).

[Nords]

Quote:

Originally Posted by W2R One of these days I'll get beyond that point (or else I'll just accept that I have reached the design limit for my body; I guess that must exist).

As I understand it, that happens when you can bench your weight.

I'm not sure what purpose that serves, but that seems to be a standard...

[W2R]

Well, then I'm definitely not anywhere near my body's design limit yet. Not even slightly close. Guess I should just keep plugging away at it. I'll try increasing the weights more slowly and see if I can just sneak past that level this time. Maybe I just haven't been patient enough. I do tend to get pretty excited about the possibility of exceeding that level as I approach it, and maybe I push myself a little more than I should during those weeks.

[toofrugalformycat]

Quote:

Originally Posted by W2R Well, then I'm definitely not anywhere near my body's design limit yet. Not even slightly close. Guess I should just keep plugging away at it. I'll try increasing the weights more slowly and see if I can just sneak past that level this time. Maybe I just haven't been patient enough. I do tend to get pretty excited about the possibility of exceeding that level as I approach it, and maybe I push myself a little more than I should during those weeks.

If you're at all serious about this, I highly recommend enlisting a trainer, if only for a session or two to check your form (crucial!) and help you set goals. As a woman who grew up before Title IX, I didn't do any weight training until past middle age, and it's taken forever to even learn how to engage some of those muscles in my upper body, because women instinctively use their lower body more. I accomplished most of my muscle work as a young woman with my legs and back. Can't get away with that now - owie. But after years and some guidance, I have made progress. You can too.

[Leonidas]

Quote:

Originally Posted by Nords As I understand it, that happens when you can bench your weight. I'm not sure what purpose that serves, but that seems to be a standard...

It's a powerlifter thing - the Big 3 standard by which they compare themselves are squats, deadlifts and the bench press.

As for design limit on the bench press, for 20-something males I think doing body weight is about average (a 50-something doing that is probably in the top 10%). 150% is pretty impressive, and bench presses of twice one's body-weight seems to be freak-of-nature status (less than 1% of the 20-something population maybe).

World-record types can do more than 2 times their body-weight, but I read in the last year or so that the current record holder got busted for steroid possession. I guess that circumvents the manufacturer's design limits - and violates the hell out of the warranty.

[HFWR]

I've been using a 5x5 scheme, using heavier weights and fewer reps. Has been a time saver, and will definitely kick ones assets. The theory is more muscle activation, and it seems to work. I use machines, though, for convenience and safety.

[eytonxav]

On the bench press, I alternate between 5x5 and 3x10 changing from one to other every 3-4 months. BP is not one of my stronger lifts due to past shoulder injuries and the frame God gave me, but right now I can BP 215 using free weights for 3 reps (I'm ~ 196 lbs without clothes). I pyramid up to that from 135. My goal for the year is to get to 225 lb for 3-5 reps.

In my opinion, if you have access, free weights are better than machines because they provide a better range of motion and they will fix any stability issues you may have, provided you progress slowly and use good form. IIRC on a machine, I can BP ~ 300 lbs. That said, for some people and on certain lifts, machines are probably safer.

What impresses me is when I see a guy weighing 160-165 putting up 315. I don't know why the BP seems to be such a standard for measuring strength, as to me the squat and deadlift are the more important ones.