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Coach's Notes.
A little form goes a long way on the C2. You can max the damper and muscle your way through a 1 minute FGB interval or a 500m sprint. But for endurance/monostructural cardio type workouts like a 5K (or longer), that approach will break you down. The technique videos on the C2 Rower site are a good place to start. Click around for additional videos and tips.
If you have a little history with the C2 Rower, you probably have an opinion on ideal damper settings and drag factor. If not (or you question the sources of your opinions) here are some resources to help you out.
- Damper Setting 101 - from the Concept C2 rower site.
- How to Set Your Drag Factor - CrossFit Endurance.
- C2 Drag Factor: a Guide - opinion piece from the CF discussion boards.
Training Videos.
- "Rowing Warmup" - by Erin Cafaro. Short one (2:30) that describes an ideal warmup/mobilization routine to prep you for rowing workouts such as today's. Recommend you take the time to experiment a bit with varying damper settings during warmup prior to "3,2,1...Go."
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