24/12/2023
Goals for the new year . Get this technique coaching business back up and running and host some in person seminars .
(And get some respectability to my own physical shape)
Rowing by Patrick
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A company that conducts rowing training seminars, on the basic use of a concep2 machine, and the rig Ideally I would be looking at groups of around ten people.
My name is Patrick Brown I’m a CrossFit L1 and CrossFit Rowing trainer and former competitive rower. I run small seminars on how to use the Concept 2 rowing machine correctly. I know a lot of CrossFitters, whether competitive athletes or those looking to boost health a fitness hate rowing, but by improving technique they will see the benefit of rowing and why it is generally seen as being one of t
24/12/2023
05/12/2023
Simple . Is it close to any pace I would previously hold ? Nope not even close .
Was I satisfied with today’s efforts? Yes .
I’ve not row’d for any length of time and been running instead. So just completing the session was a success. Held steady pace and decent form = decent workout. And a solid base to work off
Going to get back rowing regularly. If I can shift enough weight I’ll maybe get back in a boat again .
14/06/2023
So , when I left Norway I had to shut my business down. Today I officially registered it again in the uk so I’m now able to start coaching again . Looking forward to getting back in person coaching as well online advising .
25/06/2022
Catch and finish positions. .
15 mins - 4 km
2 min rest
4 x 500m -3 min between reps
@ 28-30-32-28 .
Happy with the 15 min 4km nothing to strenuous to get moving this morning “ tapping it along nicely ….
23/09/2021
All aboard the struggle bus today . My “good knee” is giving me grief so the last 10 days training has been missing . Hit next weeks workout . Had to fully send it in the last rounds …..
22/02/2021
After Saturdays poor session and not holding fast splits, I decided to try and get some confidence back.
3 rounds
625 @ 1:43/500
60 sec rest
375 @ sub 1:43/500
Rest 4 minutes
I decided my 375m would be 1:35/500. Which was the top end of Saturdays required pacing. Yes it made today’s session considerably harder but I’m happy I did it. Proves Saturday was a blip and the paces I should’ve hit are well within my range.
23/01/2021
How do you warm up?
So often we see people getting on a Concept2 rowing machine and go straight into a full slide rowing stroke with a medium to high damper.... but would you go straight into squats or Olympic lifts at a heavy, or even medium weight? No, you’d build into it nice and slowly!
So why do it on the rowing machine?
Here’s my warm up routine:
Stretch and mobilise, hip halo to get the glutes and hips ready for action and Crossover Symmetry protocol (because my shoulders aren’t the best after years of rugby, so I focus on them a lot)
Then, when I finally get on the machine, I drop the damper to 1 initially and work through the following before I raise the damper/drag to my normal levels:
⁃ 15 arms only
⁃ 15 arms and body swing
⁃ 15 arms, body and half slide
⁃ 15 full slide
Then I row through to 10 minutes gradually raising the damper.
aerobiccapacity.com
22/09/2020
It’s really nice to see the affiliate community is still strong. Dropping in at affiliates locally hasn’t been the easiest thing to do with the current situation. Thanks to for allowing me to drop in and test out some set ups for a future project and record some daily WOD content ( still hate hearing my voice on recordings ). Really friendly Box, I’ll be back for sure.
02/09/2020
A simple smooth repeatable movement
The stages of the Rowing stroke
THE CATCH - arms fully extended, shins vertical, shoulders in front of the hips.
THE DRIVE is initiated with the leg drive pushing yourself away from the machine. Braced through the core and lats, arms stay loose and relaxed, and as you drive the hips and shoulders move backwards at the same pace. Once the legs are nearly flat the hips open and you lean as far back as you were leant forwards. Then, finally, the arms pull towards the lower chest.
THE RECOVERY. When the handle has kissed the chest the hands are released from the body and your body then follows the hands forward closing the hips again. This allows the handle to be well ahead of the knees before they come up allowing the chain to work in a straight line. Then the knees come up and you compress yourself at the catch ready to go again.
29/08/2020
Nice way to start the day 40km before 09:30.
I’m happy a low rate work doesn’t matter if it’s row or bike. I’ll happy to raise the damper / DF and sit in on low rates for and hour (rate 20 row or 60 bike) so lately I’ve been trying to get use to working longer at higher rates. So today I challenged myself to holding 70rpm for 40k. It was challenging and sweaty but please with averaging my desired rpm, now just need to holding faster speeds as well . @ Rothwell, Northamptonshire, United Kingdom
08/08/2020
rowing workout About to go down at this afternoon. Finally getting to workout on a rowing machine again. Got to record some training videos for clients while I’m here.
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