Category Archives: Ergometer

Concept2 Dynamic Erg

Posted by Andrew Blackwood on

I’ve added the Concept2 Dynamic Erg to my home gym.

C2 Dynamic Erg

First Impressions (based on my inaugural 10 km row):

  • As designed, the rowing stroke involves virtually no movement of the rower’s center of gravity. This is the biggest change from the traditional C2 indoor rower and is the basis of its design. This has several advantages:
    • Ability to row at higher rates (32 spm compared with 26 spm).
    • Less stress at the catch as you start the drive.
    • Ability to push hard through the finish without ‘anticipating’ the finish.
  • Because the rower no longer generates momentum moving toward the catch, compression (reach) is less pronounced and more closely approximates on the water rowing.

More to come.

Row 1x – CRW

Posted by Andrew Blackwood on

Comments Off on Row 1x – CRW Posted in Ergometer

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:26.6
Avg/500 m: 2:07.3 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

Commute + Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:24.1
Avg/500 m: 2:04.2 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (40 lbs x 2 x 5 sets x 8 reps)
  • Bench press (165 lbs x 3 sets x 8 reps)
  • Leg extension (138 lbsx 5 sets x 8 reps)



Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 39:55.9
Avg/500 m: 1:59.7 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:09.6
Avg/500 m: 2:06.4 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:18.9
Avg/500 m: 2:06.9 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:58.4
Avg/500 m: 2:05.9 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)
  • Crunches (5 sets x 12 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 38:49.2 (season best time)
Avg/500 m: 1:56.4 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,187,023 m

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 39:11.3 (season best time)
Avg/500 m: 1:57.5 / 500 m
Weights:

  • Dips (5 sets x 10 reps)
  • Crunches (5 sets x 10 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m