Rowingwod

What a lovely group of people.

Missed sharing the rowing love in person.

Can’t wait for the next one.

LINK IN BIO

Happy and glorious seminars are back.

Learning how to master the basics in a crew is one of the best ways to forge long-term habits.

I can’t wait to meet everyone next week at for the return of our RowingWOD seminars.

If you can make next Sunday July 17th, or any other date (check out LINK IN BIO), we’d love to see you there.

Have a great week.

LIFE

One to try this week. . .

How far can you get?

This popular format is best digested on the machine with this rep scheme and structure.

Commonly referred to as 'death by,' we prefer the more positive term 'LIFE.' When the clock starts and the rowing begins, the world gets simpler and one feels ALIVE.

For female athletes, complete 2 calories in the first minute.
Once the first two cals are complete, rest for the remainder of the minute.
In the second minute, complete 4 calories.
Then 6 calories, then 8, 10, 12, etc.

Until you can't complete the alloted caloried within the minute any longer.

Your score is the total calories rowed.

For male athletes, progress through the rep scheme as: 3 cals, 6, 9, 12, 15, etc.

Can anyone get past the round of 24...? Happy Wednesday.

MONITOR SETUP:

Set up the monitor as intervals:time - then 1:00 work, 0:00 rest.
The machine will automatically do the minute intervals for you.
Then switch the units to calories and calories/hr by pressing the UNITS button until this is the display. When you row to your allotted calories, you can start resting for the remainder of the minute.

If it’s tight at the end of the minute and there’s any doubt - KEEP GOING into the next minute.

Once you definitely fail, you can go back into the memory and see if you got there on countback.

to spreading the rowing love at seminars pre-pandemic.

Excited to bring these back this year and can’t wait to meet everyone next month at

There are a few coming up so head to the LINK IN BIO for more info and to book tickets.

Happy Thursday.

KILO

A classic.

This a lovely twist on the 1k time trial. 'KILO' is 1000m for time, done as 4 x 250m with no rest, meaning you'll get a little average split boost at the start of each 250m.

You get three scores:
1. TOTAL TIME
2. FASTEST 250m
3. SLOWEST 250m

Sim is to get the best score for all three, so distribute your effort wisely.

Enjoy and Happy Wednesday.

You become who you spend your time with.

Who is in your crew?

Choose wisely.

Happy Friday.

Loved the time with and the team.

Super happy to be out in gyms with seminars again.

to from spending some time at InnerFight HQ.

***ANNOUNCEMENT***

New seminar dates added .

Word travels fast and I'm pleased to announce two more seminars:

SUNDAY, Aug 21 - TIO CrossFit

SUNDAY, Sept 18 - Ascension Training

-—— TIO ——-

TIO CrossFit is founded and run by Holly Hammill. Always smiling and full of joy, Hol is a good egg and familiar face in fitness.

Her gym is awesome.

With an elite rugby pitch as a backdrop, TIO is one of the UK's only 'Inside Out' gyms and I'm incredibly excited to bring the RowingWOD seminar there.

-—— ASCENSION ——-

Owner Rob attended our RowingWOD seminar at WIT Fitness and I'm really proud he's asked us to bring the seminar to his space.

Ascension training is a member-focused space with a fantastic holistic fitness philosophy. I'm looking forward to sharing the RowingWOD principles with their community and meeting new faces from all over the country.

It's very well connected with easy transport links, so if you were on the fence about where to attend, this is a great option.

On a final note, I just wanted to take a short moment to say that I'm very proud of the people that help to bring these seminars to life. Emma, Jamie and Phil have always been there to help with comms, website and delivery on the day. For these next dates, I'm super excited to be joined by a special guest (more on that soon) too.

I get so much joy from delivering these days and everyone attends for different reasons.

Whether to learn a new skill, get more from the machine, connect with like-minded people or to pursue professional development, everyone walks away with value from the day.

So if you're a complete beginner or an aspiring pro, I'd love to meet you and hope you can make one of the dates.

Have a great week.

Cam
Team RowingWOD

There’s no better way to enjoy some miles than as part of a crew.

The weekend is a perfect opportunity to connect with friends and get some miles in together.

Hope you’ve all had a great week.

Onwards.

EVEREST

This is a popular workout with those that follow .

Time to climb the mountain.

An ascending 250m row to 2k with each interval followed by just 30 seconds of rest.

The rest is there as mental seperation between intervals and doesn't give sufficient time to clear the lactate generated.

Use the rest wisely and pace yourselves correctly.

The total distance is 6km and your score is the total time taken, excluding rest. In other words, maximise your average speed.

Give this a go and post scores and comments below.

Happy Wednesday.