Concept 2 Rower Workouts


That way, you know just which one you need for your home workouts. Your new training partner. Engineered to last a lifetime, it's low impact enough for use in physical rehabilitation centers, and intensive enough to be used by the world's fittest athletes. One of the great things about the Concept2 Indoor Rower is that it enables you to do virtually an infinite variety of workouts. If you own a Concept2 rowing machine you may be interested in the new training application aptly named the Ergon, which has been created to help you fine tune your rowing fitness regimes. I’ve heard people mention things like a log card, but I dont know how you get that info onto the computer. Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Facebook Twitter Instagram Pinterest. Rowing can provide a total body workout, and when done. Therefore, most of what I go over in this article will be mostly comparing everything else to the model D. Way before video tapes, cell phones, smart phone coaching apps, and even the vaunted C2 erg itself, coaches would place mirrors around the rowing tanks and various erg-forerunner contraptions that passed for training on dry land back in the day. Full-body workout – engage more muscle groups in less time and accelerate your fitness results. ⤍ Follow a Training Program. All you need to get started is the free LiveRowing iOS app, a Concept2 rowing machine, and a LiveRowing Connect cable (not required with the Concept2 Performance Monitor 5). Model E Indoor Rower. The Concept 2 Rower provides one of the more comprehensive, full-body workouts of any fitness machine. TOP 3 ROWING MACHINE WORKOUTS (In 20 Minutes or less) by Dark Horse Rowing. Each day we offer three workouts to help you stay on track with your training. These all-in-one exercise machines target your legs, arms,back and abdominals. Concept2 Training Guide—a compilation of articles and information to help you design a training program. Be sure to supplement your Concept 2 Indoor Rower workouts with body exercises that encourage additional flexibility and reciprocal joint and muscle strengthening. He looked at the erg and thought it would be an easy workout. rowingconcept. While it can be fun to zone out to your favorite Netflix instead of chasing PRs, consider trying a coached workout. There's a tendency for people who aren't familiar with actual rowing to simply scoot the seat back and forth, tugging on the handle every once in a while, but there's a lot more to proper rowing form than that. Concept2 Dreissigacker Oars. The dependable performance of our Model D Indoor Rower has made it the best-selling indoor rower in the world. Learn more about the Dynamic. The Concept 2 Rower provides one of the more comprehensive, full-body workouts of any fitness machine. Classes are led by our world-class fitness experts who guide you through total body workouts in as. Recognized by competitive rowers as the standard for indoor training, the M. Visit our Service section for more specifics. Just connect the LiveRowing app with any Concept2 rowing machine and sync your account to Strava to see all your rowing metrics on your Strava profile. RowPro for Windows or Mac for your own personal use. Despite being one of the best fitness equipment investments on the market, rowers aren’t for everybody. Learn Proper Technique. COVID-19 Update: We continue to process and ship your orders. Find concept 2 rowing machine ads in our Sport & Fitness category from Sydney Region, NSW. It’s one of the few exercises that builds strength as well as improves cardio. You’re not interested in racing, and you don’t have time to train for a marathon. The right indoor rower is a great training tool for serious athletes who row on water in good weather. This is a great video of some French athletes setting a new 2K record on the Concept2 indoor rower. Concept 2 Rower Test Please enter your information in order below. It’s easy to set up, offers tons of tracking and connectivity features, and it’s well built. Classes are led by our world-class fitness experts who guide you through total body workouts in as. Two days a week I perform the following routine: 2 minute warm up, followed by rowing as fast as I can for 20 seconds, followed by a 10 second slowdown and repeated for 8 minutes, then a 2 minute cooldown. We know that Concept2 equipment plays a large part in your training regimen, and we're here to support your efforts!. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Buy and sell almost anything on Gumtree classifieds. TOP 3 ROWING MACHINE WORKOUTS (In 20 Minutes or less) by Dark Horse Rowing. You've earned it. The Official website of FISA, the international rowing federation. Setting up and common mistakes. The GB Rowing Team is the high performance arm of British Rowing. I started rowing 25 years ago for cross-training and as an alternative to long cold dark runs in a Canadian winter. The LiveRowing App takes control of the Concept2 Performance Monitor, which allows you to: ⤍ Build Custom Workouts. We compared Concept2 Indoor Rowing Machine Crossfit Training Adjustable Full Body Workout offers, best reviews, and coupons over the latter year for you at rowingmachiner. Spice up your rower workout. Portable Similar in size to a credit card, the LogCard fits easily. Because rowing involves the use of so many muscles, you can use it to tone and strengthen all of them. It is best known for its air resistance indoor rowing machines (a. concept 2 model c rowing machine (rower) with pm2 monitor good cosmetic condition for a model c rower and full working order. Rowing workouts are a great way to build your engine and test your mental toughness. And to stock up on stylish Team USA gear that you can wear all year round, visit the Team USA Shop:. It's quiet compared to other machines: listen to music or watch TV - no problem. A couple of endurance workouts a week — we call them Monster Meter Workouts -will give you a solid fitness foundation to support whatever fitness activity is your focus. If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type. World best rowing times have also decreased because of. Rowing is easy to learn. For use with PM3, PM4 and PM5 monitors. Each day we offer three workouts to help you stay on track with your training. The Rowing Workout for Strength. The Concept 2 Indoor Rowing Machine comes in a model D and Model E. Date: Name: Cat: Team: Result: 2020-05-06: Matthew Tilt: MHWT: Fitness Matters: 339 : 2020-05-06: Casey Clarke SkiErg: MHWT: Ski Erg: 342 : 2020-05-06: Penny Powell. Concept 2 Rower Model E with PM5 Monitor - Gray - Out of Stock-The Model E offers presence and durability with its 20 inch frame height, nickel-plated chain, and double powder coat with glossy finish. Following that, I'll tell you why the Concept 2 Rower is the rower of choice and the most popular rower in the marketplace. They're well built, reliable and popular with elite athletes, which means they're totally out. Once you know the basics, you'll be well on your way to reaching your fitness goals. When washed the print will be breathable. You may have noticed that the Concept2 indoor rower is often referred to as an "erg," and if you've listened to any on-water rowers talk about it, they probably call our machine "the erg" all the time. There is a Concept2 rower at my gym, and it's a lot of fun. Swing it out #2 rowing and kettlebell workout For variety, mix in rounds on the SkiErg or BikeErg (double the meters on the BikeErg). The Concept 2 Model E Rower produces one of the most unparalleled, complete body workout of any fitness machine in the industry. Workout A 5 mins running Dumbell chest press 5x8 Dumbell shoulder press 5x8 Dumbell row 5x8 Shrugs 3x12 Increase the weight/amount of r. Concept 2 Rowing Machine: Concept 2 Rower. I started rowing 25 years ago for cross-training and as an alternative to long cold dark runs in a Canadian winter. 5-minute. No matter your age, size or level of fitness, there’s an indoor rowing or skiing workout that will get your blood pumping! Click HERE for workouts that range from easy to hard. Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Make Offer - Concept 2 Rowing Machine Monitor PM4 (MONITOR ONLY NO ROWER) New Rower Max Pro Cardio Compact Home Gym Rowing Machine Cardio Fitness Exercise $199. Muscles such as the deltoids, biceps and triceps, glutes, quadriceps, hamstrings and calves are put to work when rowing. Sign up Indoor Rower SkiErg. It is designed to store accurate data of usage. If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to. January 1 and 11:59 p. Hiring a machine is simple. No matter your age, size or level of fitness, there's an indoor rowing or skiing workout that will get your blood pumping! Click HERE for workouts that range from easy to hard. uk Shorter version 2 INDOOR ROWING TRAINING GUIDE > exercise guidelines > technique > preset programmes > 2,000m race training > weight management. com Check out these online plans and resources for your Concept2 Indoor Rowing Machine to find workouts, pace charts, log books and other available information. Presenting Concept 2 E Rowing Machine available for purchasing now!. Get the best deals on Concept2 Cardio Equipment and upgrade your home workout gear with the largest online selection at eBay. Concept2 Model D with PM5 Performance Monitor https://amzn. 2726: Front Leg Assembly—Model E. 99 After $100 OFF. The Best Rowing Machines We picked the brains of rowing coaches, fitness experts, and physical therapists to learn what features make for an exceptional rower. This indoor rowing machine provides the versatility needed for all fitness levels. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. You'll get workouts, coaching, and support all around the Concept 2 rowing machine. It delivers a useful cardiovascular workout that will help to increase your fitness level very high. A rower, during a 60 minute row, only goes at a rate of 30 strokes per minute if that, only 1/3 of the movement of a runner, and travels much less distance with the legs. If you’re looking for a good, low impact cardio workout, then you would do well to try out one of the various indoor rowing machines (although the Concept2 models tend to garner the highest ratings. The Concept 2 Model D is an appreciated and highly popular machine that features unlimited resistance, engaging programming and durability at a reasonable and. No matter your age, size or level of fitness, there’s an indoor rowing or skiing workout that will get your blood pumping! Click HERE for workouts that range from easy to hard. Concept 2 Rowing Machines. Maintenance is a requirement for both rowing machines. If you don't like what we've chosen, use the "show alternate" links to display random selections for each workout type. Concept2 SkiErg. Start with a row of 3-5 minutes. The Beginner Rower Training Plan The following training plan is intended to function as a total fitness program for an athlete just starting out as a rower. If you can't make it to CityRow for its total-body workout, take this primer with you to the gym for a DIY version! This workout combines rowing intervals with strength training, resulting in a high-intensity, low-impact workout that helps to strengthen and tone the entire body. So we jumped in on a partner 500-400-300-200-100 workout. Chest strap Concept2 rowing machine model D is compatible with PN 379 Garmin and Polar H7 wireless chest belts. Rowing machines are a great way to give your body a full workout. Workouts combining the indoor rower and SkiErg: if you have access to both the indoor rower and the SkiErg, there are some great workouts that combine the two of them. The workout options and performance tracking provided by the PM5 monitor are great while the seat may need some extra cushioning. Je nach dem was für ein Tagespensum Sie sich vorgenommen haben, können Sie zwischen einer kurzen (30 Minuten oder weniger), mittleren (etwa 45 Minuten) oder langen Trainingseinheit wählen. What’s more, the resistance levels give you more of a challenge during your workouts so you can strengthen and tone your muscles faster. Compatible with PM3s and PM4s, simply insert the LogCard into the monitor before your workout, and the monitor will store your workout data on the LogCard when you're done. Concept2 BikeErg. AKA: less downtime, less cost & less work! 3. World best rowing times have also decreased because of. I was wondering if there was a way to put workouts on something like trainingpeaks. The standard rower for CrossFit is the Concept 2 model ergometer. Click Calculate to see the time: (Do not put a ". Look, I know many are partial to Concept 2 because of the popularity of Crossfit and Crossfit's official endorsement of Concept II as its "rower of choice. The price range for the Concept2 rowing machines is roughly $900 to $1,300. You just need to choose your preferred machine (s) and proceed to create a customer. They’re durable and they work really well. 00 and rest time of 1. Just connect the LiveRowing app with any Concept2 rowing machine and sync your account to Strava to see all your rowing metrics on your Strava profile. The level of training is beyond what normal human beings like you and me could really contemplate. The best part about the rower, especially for someone who wants to torch fat without spending an hour plodding along on the treadmill, is that it's well-suited for interval training. to/35Lx455 Rowing Machine Mat https://amzn. Whats people lookup in this blog: Concept 2 Rower Workouts Pdf; Concept 2 Rowing Workouts Pdf. This is a general aerobic fitness rowing program for WaterRower users who have just started rowing. Start with a row of 3–5 minutes. I’ve heard people mention things like a log card, but I dont know how you get that info onto the computer. AKA: less downtime, less cost & less work! 3. I recently decided to focus on rowing as my cardio as we don't do much in the personal training sessions. When adding a workout, under Type, several options are listed. The dependable performance of the Concept2 Model D Indoor Rower has made it the best selling indoor rower in the world. Indoor Rower LogCard For use with PM3s and PM4s installed on indoor rowers. Concept 2 Rower Model E with PM5 Monitor - Gray - Out of Stock-The Model E offers presence and durability with its 20 inch frame height, nickel-plated chain, and double powder coat with glossy finish. The Concept 2 Model E Rower produces one of the most unparalleled, complete body workout of any fitness machine in the industry. Our most advanced workouts, enter at your own risk! Love Concept2’s SkiErg? These workouts feature the SkiErg, and add in complementary moves that will get your heart pumping and your body toned. The options under ‘New Workout’ are customisable, you can see ‘Single Distance/Single Time’ etc. “Doing this over and over again during a workout will burn a ton of a fat and tone your whole body,” says Josh Ozeri, co-founder of indoor rowing facility Brooklyn Crew in Brooklyn, New York. Rowing is easy to learn. Start each workout with several minutes of easy rowing for a warm-up. You will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day. Each person rowing or skiing a full marathon will be awarded one free marathon pin per ranking year (May 1–April 30; US and Canada participants only). UPCOMING TRAININGS. LiveRowing Concept 2 Rowing Machine Smartphone Holder - FREE Fitness App - Fits Most iPhones and iPods - Holds Your Smartphone While Working. For preparation and training information go to Training for a Marathon. Read about techniques, memberships, clubs & experiences on rowing machines. The Concept2 BikeErg is the latest addition to the C2 family of sport-based ergometers. All sessions should be of light intensity – aim to keep your heart within 60-70% of your maximum heart. For $900 to $1,000, you can get the Model D rowing machine. It has been designed to give its users a full-body workout irrespective of their age and level of fitness. In the $1,100 to $1,200 range, you can purchase the Model E. The most recent models of the erg, produced by Concept 2 (pictured above), have a screen with different options for what measurements or figures you want to see during your workout. The Model D includes improved ergonomically designed handles, adjustable foot-rests, and a flywheel designed for smooth. No matter your age, size or level of fitness, there’s an indoor rowing or skiing workout that will get your blood pumping! Click HERE for workouts that range from easy to hard. Since then it has become the bestselling rowing machine in the world , used by everyone from home users, rowing clubs and gyms, all the way up to Olympic athletes in training. Concept2 Rowing training, CrossFit Blue Blood, 6888 Goodman Rd, # 106, Olive Branch, Mississippi 38654, Byhalia, United States. 2726: Front Leg Assembly—Model E. 7 Best Beginner Indoor Rower Workouts. TOP 3 ROWING MACHINE WORKOUTS (In 20 Minutes or less) by Dark Horse Rowing. The Annual Meters Honor Board shows the total meters for the current season. Fast and effective, rowers are perfect for the time-poor. Concept 2 Rowing Workouts. First of all, it's a highly effective full-body exercise, but it's also a low-impact workout. Strength training, cardio, and. " only 1 to 100) Percent (1 to 100) to complete the 2000 meter row. Model D is one of the most frequently used rowing machine by top athletes and sports professionals who intend to keep fit or train. Week 1: 20:10 (20 seconds sprinting (fast row for highest wattage) followed by. No other cardio machine burns more fat or builds more strength. Race 1,000 metres on the Concept2 Indoor Rower (Model A-E rowers only, no Dynamic or indoor rowers on Slides) at your club, gym, school or home from 11-13 March, 2016. Learn to teach indoor rowing, or hit your next PR! Register now for a UCanRow2 Indoor Rowing Basic Course cert. Available for Windows and Mac. Fast & Free shipping on many items! Log Card use with Concept 2 Rowing Machine concept2 track workout training log. Recognized by competitive rowers as the standard for indoor training, the Model D delivers an effective cardiovascular workout that will increase your fitness level and tone your physique. NewGrip Rowing Gloves are perfectly designed to protect your hands during rowing on machines, ergs, or the open water. Winter Training Trip 2018 - UMass Men's Rowing rowing video on row2k, one of the premier sources of rowing and sculling news, rowing results, rowing information, rowing features, interviews, and general information about the sport of rowing. to/2OwiecU WaterRower Rowing Machine https://amzn. The Concept2 rower is a fundamental piece of gym equipment found in health clubs, micro gyms, boot camps, university campuses, and all other gym models around the world. Rowing ergometers generally hold value pretty well. Buy and sell almost anything on Gumtree classifieds. com for assistance. class="show-contact" title="click to show contact info show contact info Concept2 rowing machine for Crossfit type of workouts. Engineered to last a lifetime, it's low impact enough for use in physical rehabilitation centers, and intensive enough to be used by the world's fittest athletes. Like literally one time before I bought the model D this past tuesday. Follow these tips from Concept2 rowing expert Carl Bramley to perfect your. If you're a Concept2 user, this is a great app to help track your workouts. Rocky Mountain Rowing Club [501(c)3] is the largest, highest, best-equipped and most caffeinated rowing club in the Rockies. Maintenance is a requirement for both rowing machines. Here's the place if you've got something to ask about the world's best, and bestselling, oars. Everything works. RowPro helps you stay motivated so you keep rowing for lifelong health and fitness. Fast & Free shipping on many items!. That way, you know just which one you need for your home workouts. As well as using the Logbook for your rowing and/or skiing, we know that lots of you use other online fitness platforms, such as Strava, to record things like cycling and running. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection by Dark Horse Rowing. It requires almost no maintenance. Concept 2 is definitely the standard. Concept 2 Rower Model E with PM5 Monitor - Gray - Out of Stock-The Model E offers presence and durability with its 20 inch frame height, nickel-plated chain, and double powder coat with glossy finish. Due to its increased seat height, included heart rate monitoring system, and programmable workouts this machine will assist you greatly in reaching all of your fitness goals. Choose from the short, medium, or long workout depending on your goals and schedule for that day. Concept2 Indoor Rower. Of the rowers that you have an opportunity to buy, Concept2 — in the opinion of myself and a great many others — is the best. Best of all, it does all of this while providing the unparalleled full-body workout of our other indoor rowers. In fact, some athletes got disqualified from CrossFit Open Workout 18. How do you hire? See how easy it is to get started. o Dimensions: 96. Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu) Compete against yourself during these aggressive bursts. Recognized by competitive rowers as the standard for indoor training, the Model D delivers an effective cardiovascular workout that will increase your fitness level and tone your physique. This cycle can be flexible In terms of the more advance athlete jumping to a higher damper setting earlier. It's the 20 th anniversary of the Holiday Challenge! Row, ski or ride 100k or 200k meters between American Thanksgiving and Christmas Eve and help raise money for one of five great charities. While both options have wheels for easier mobility, the Concept2 is a little easier to move around the room. An ultra-comfy T-shirt crafted from 50% polyester, 25% rayon and 25% cotton. They just don't look like the typical ectomorphic marathoner. Add intervals for variety. Sign up Indoor Rower SkiErg. And to stock up on stylish Team USA gear that you can wear all year round, visit the Team USA Shop:. It connects directly to your Concept2 logbook, so you can upload your workout easily when. Simply set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose pace mode, and row (take note of the rowing. In 1976, after Dick and Pete Dreissigacker completed Olympic training, they began making composite racing. Parts for service and repair of your Concept 2 Indoor Rower. Once you know the basics you will make the most of your indoor rower and your fitness goals are within reach. This makes it less expensive than the Concept2. Engineered to last a lifetime, it's low impact enough for use in physical rehabilitation centers, and intensive enough to be used by the world's fittest athletes. Concept 2 Model D review: Rowing. The Concept 2 Rower provides one of the more comprehensive, full-body workouts of any fitness machine. Muscles such as the deltoids, biceps and triceps, glutes, quadriceps, hamstrings and calves are put to work when rowing. Our most advanced workouts, enter at your own risk! Love Concept2's SkiErg? These workouts feature the SkiErg, and add in complementary moves that will get your heart pumping and your body toned. Set you fan damper to somewhere between 8 and 10. One of the big standard tests of how good / fit you are is the two kilometer sprint on … 2K on the Concept2 - No Place To Hide!. Ships with Free Smartphone cradle. This training plan has been created by Olympic Gold Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper, Rebecca Romero and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). The Concept2 Model E indoor rowing machine with PM5 possesses a lot of useful features. “Doing this over and over again during a workout will burn a ton of a fat and tone your whole body,” says Josh Ozeri, co-founder of indoor rowing facility Brooklyn Crew in Brooklyn, New York. Concept2 Rower Workouts Your Guide to Rowing Form, Workouts, Pacing, and Fitness Testing on the Concept2 Rower. o Dimensions: 96. For stationary bikes, this means using a Bluetooth cadence sensor. EFITMENT Total Motion Rowing Machine Rower with Full Arm Extensions, 350 lb Weight Capacity and Ipad/Tablet Holder, 12 Resistance Levels - RW032. What is the training equivalent of a 5K RUN when supplementing a concept 2 rower? Unanswered Questions. Stretch gently without bouncing. Fresh from Olympic training, the two brothers designed and manufactured carbon fiber racing oars, then went on to create the world’s first air­resistance indoor rower. to/35QH4dd My Protein Powder https://amzn. Concept 2 Rowers actively engage both hemispheres of the body (upper and lower body) and do not place any impact on joints. Welcome to Rowing Workouts. I was tempted by the luxurious looking wooden water rowers (smaller footprint, easier storage, more home friendly appearance). 375" Die-Cut Foam, and includes a self-adhesive backing for easy installation. to/35Lx455 Rowing Machine Mat https://amzn. Recognized by competitive rowers as the standard for indoor training, the Model D delivers an effective cardiovascular workout that will increase your fitness level and tone your physique. Just connect to your Concept2 PM and start rowing - it's that simple. Sold at 750 $ Concept 2 erg model d rowing machine with pm3 monitor. The rowing world records are the fastest times set over the international rowing distance of 2000 m. Concept2 Indoor Rower Model E. Dedicated to excellent service and your success. Hiring a machine is simple. 5 in x 56 in 38 cm x 55 cm x 142 cm The shipping box needs neutral wrap if used as a gift. But it's not easy - remember the last time you had to row a boat? Shown here is the Concept 2 Model D Indoor Rower, which many consider to be. "LiveRowing is an innovative app which brings. Therefore, most of what I go over in this article will be mostly comparing everything else to the model D. JOIN THE DARK HORSE FAMILY 🏴 ASENSEI TRAINING PLAN: https://bit. Rogue is a proud supplier of fitness training equipment from Concept 2, including their elite line of endurance rowing machines (The Model D and Model E Rower). Legs, glutes, core, shoulders, arms, you name it - you work it in a rowing session. Because rowing involves the use of so many muscles, you can use it to tone and strengthen all of them. The WaterRower is not as long but is twice as heavy compared to the Concept2. Lther sections are entirely new. While the interface and UX aren’t top-notch, this app is a must-have companion for indoor rowing enthusiasts. Usually, I do the rowing first and then have coffee and breakfast as a reward afterward. TOP 3 ROWING MACHINE WORKOUTS (In 20 Minutes or less) by Dark Horse Rowing. The Concept2 uses a nickel-plated. There are other, lesser rowing machines, but Concept2 has a justified reputation for being the best. com : Concept2 Model E with PM5 Performance Monitor Indoor Rower Rowing Machine Gray : Sports & Outdoors. You'll get workouts, coaching, and support all around the Concept 2 rowing machine. Rowing is a coordinated muscle action that involves every large muscle group in the body. The Rowing Stroke. Fast & Free shipping on many items!. Im Abschnitt "Tipps und allgemeine Informationen" finden Sie Ideen für Ihre ersten Trainingseinheiten. Because rowing involves the use of so many muscles, you can use it to tone and strengthen all of them. Concept 2 Rowing Workouts Weight Loss in individuals who are overweight or obese can reduce health risks, increase fitness, and may delay the onset of diabetes. The reason Concept 2’s are popular for two main reasons. A rower, during a 60 minute row, only goes at a rate of 30 strokes per minute if that, only 1/3 of the movement of a runner, and travels much less distance with the legs. High-volume rowing workouts that will help you score top honors in the Concept2 Challenges, or just meet your workout targets. I have began incorporating high intensity interval training (HIIT) on the row machine as part of my cardio activity. The best rowing machine workout is the one that will best help YOU to get closer to your goals. You’ll need to stop your workout by exiting the app or starting a new program for the data to show up in the logbook. "Doing this over and over again during a workout will burn a ton of a fat and tone your whole body," says Josh Ozeri, co-founder of indoor rowing facility Brooklyn Crew in Brooklyn, New York. Rowing is easy to learn. In fact, some athletes got disqualified from CrossFit Open Workout 18. Gloria Dawson, The New York Times. If you're a veteran rower, you can work to cut more than 10 seconds off your 500. Jumping on and off the rower combines cardio with even more muscle-building opportunities, says Tuttle. Way before video tapes, cell phones, smart phone coaching apps, and even the vaunted C2 erg itself, coaches would place mirrors around the rowing tanks and various erg-forerunner contraptions that passed for training on dry land back in the day. These were big boats that made you more stable rather than you having to work harder to stabilize yourself and the boat (along with the other rowers). Rowing Machine Cons. 35 folding treadmill, cross trainer reviews for weight loss zone, why the elliptical is good for you quiz, rowing machine 300 lb weight capacity ladders, concept 2 rowing machine used for sale, exercise bike showroom london, personal training courses online queensland, gym equipment mount laurel nj. Concept 2 Rower Seat Pad For owners of any Concept 2 Rower (models A through E), this Rower Seat Pad accessory—produced by Concept 2 and available here through Rogue—offers a nice extra bit of cushion for your workout. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection by Dark Horse Rowing. rowing-class-nj. In order to exit the app, hit the “back” button. Concept2 BikeErg. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection by Dark Horse Rowing. Stretch before and after your workouts. If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type. Engineered to last a lifetime, it's low impact enough for use in physical rehabilitation centers, and intensive enough to be used by the world's fittest athletes. Page 11 10. com, Life insurance change of. Leinster branch strength & conditioning in Rowing. 1981, Concept2 Indoor Rower, which swiftly became the best-selling rowing machine in the world. An ultra-comfy T-shirt crafted from 50% polyester, 25% rayon and 25% cotton. A Rowing Machine is a must-have for any home gym. Navy frost color. We've taken a new approach to an old-school workout. Rowing machine workouts are essential to CrossFit training. It is a "Power - Endurance sport". Begin with 3 to 4 exercises (can be 2 or 3 rowing and 1 or 2 other types of exercise) sessions a week, of between 10-20 minutes per session. Everything works. Concept2 Model D. Great condition concept 2 model 2, upgraded version with new PM5 screen The screen has 0 metres on it Recently serviced Pick up Kallaroo Please only text or , 1246976822. Rowing machine workouts for the upper and lower body. There is a Concept2 rower at my gym, and it's a lot of fun. Shop now for BikeErg, Indoor Rower, and SkiErg. The most recent models of the erg, produced by Concept 2 (pictured above), have a screen with different options for what measurements or figures you want to see during your workout. Used by elite athletes for competitive training, the versatile Model D fits in as well in fitness facilities and home gyms as it does in boathouses around the world. Before you buy a rowing machine for your home, you may be wondering if this type of workout promotes total body fitness or if it targets only one or a few muscle areas. As used at The CrossFit Games and by other Olympic- and elite-level athletes to train for their sport. Plus the blood pressure goes up high with each stroke, so it’s a good, solid workout for the heart. Engineered to last a lifetime, it's low impact enough for use in physical rehabilitation centers, and intensive enough to be used by the world's fittest athletes. RowPro helps you stay motivated so you keep rowing for lifelong health and fitness. I've been training on the Concept 2 indoor rowing machine for about 15 years, but I haven't submitted a time to their world rankings for about 10 years. Choose from the short, medium, or long workout depending on your goals and schedule for that day. When I don’t want to run, this is one of my go-to endurance rowing workouts: Set the timer for 3 minutes. Most college teams, world champions and CrossFit "boxes" use Concept2. com : Concept2 Model E with PM5 Performance Monitor Indoor Rower Rowing Machine Gray : Sports & Outdoors. The paper-free way to keep track of your training, this smart card captures your workout data directly from the Performance Monitor. class="show-contact" title="click to show contact info show contact info Concept2 rowing machine for Crossfit type of workouts. RowPro - If there is not a red X over the PM3 icon in the Concept2 Utility, and the RowPro PM twin connection indicator is still red, please email [email protected] The Concept 2 Rower provides one of the more comprehensive, full-body workouts of any fitness machine. It has become what all other rowers are measured up against. This is THE place to get great workouts and understand the rowing machine. to/2OwiecU WaterRower Rowing Machine https://amzn. JOIN THE DARK HORSE FAMILY 🏴 ASENSEI TRAINING PLAN: https://bit. If you have an I-phone, there is a "Tabata Pro" app that can aid you in the Tabata sprinting. Some have interpreted the word to mean a union of the body, mind and soul. When you fill the tank with water, the machine weighs over 100 pounds. As longtime readers may remember, I developed an aversion to the 2500-meter competitive distance. Workout durations include time to warm up and cool down. Making world class rowing products since 1976. Concept 2 Rowers actively engage both hemispheres of the body (upper and lower body) and do not place any impact on joints. Simply cut off the faulty or damaged plug and fit the new one. "ergometers" or "ergs"), which are considered the standard training and testing machines for competition rowers and can be found in most gyms. concept2, The state of food insecurity in the world agriculture, Grade 7 social studies ancient civilizations:, Usps 955 exam answers bing shutupbill. For preparation and training information go to Training for a Marathon. Whether you're an experienced rower or a complete beginner, in shape or not, RowPro is made for you. The dependable performance of our Model D Indoor Rower has made it the best selling indoor rower in the world. I've used both extensively and have never had to replace parts on either, or had any problems with either of them. Spice up your rower workout. All you need to get started is the free LiveRowing iOS app, a Concept2 rowing machine, and a LiveRowing Connect cable (not required with the Concept2 Performance Monitor 5). Training on the Concept 2 Rower. Be sure to supplement your Concept 2 Indoor Rower workouts with body exercises that encourage additional flexibility and reciprocal joint and muscle strengthening. Since those preceding days, they've grown to over 100 workers. Great erg row, perfect for a home gym and ideal to partner up w/ a skierg, bikeerg, or an air bike such as the Rouge Echo, Assault AirBike or Schwinn Airdyne pro. I may be old school, but I am in this camp. Fast & Free shipping on many items!. This is one of the things that separates the company from the competition, as it gives you much more accurate workout metrics than even the most expensive rowing machines on the. Thank you! We'll be in touch with news, updates, and ways you can help the team. Rowing workouts are shaded grey. Portable Similar in size to a credit card, the LogCard fits easily. The level of training is beyond what normal human beings like you and me could really contemplate. January 31. There's no single rowing workout that will do this for everyone, so if someone promises to give you the best one—don't believe them! However, we believe that this short list of rowing machine workouts includes something for everyone. Move to the beat of your favorite workout music — an iPod-compatible sound system is built into. The Concept2 rower is a fundamental piece of gym equipment found in health clubs, micro gyms, boot camps, university campuses, and all other gym models around the world. “Home training on the @Concept2UK is going well 🙈😂 @concept2 #rowing #erg #concept2”. In the meantime, you've got 52 workouts to pick from. One of the most common brand of ergometers is Concept2. It is indeed a workout! Doing 6km prior to a 70 mile bike ride. If you’re looking for a good, low impact cardio workout, then you would do well to try out one of the various indoor rowing machines (although the Concept2 models tend to garner the highest ratings. Rogue is a proud supplier of fitness training equipment from Concept 2, including their elite line of endurance rowing machines (The Model D and Model E Rower). Despite this, it’s taken a while for the sport to become part of the latest fitness boom. For preparation and training information go to Training for a Marathon. And if you want the highest-performing rowing machine for your home gym, look no further than a Concept2 rower. They just don't look like the typical ectomorphic marathoner. 35 folding treadmill, cross trainer reviews for weight loss zone, why the elliptical is good for you quiz, rowing machine 300 lb weight capacity ladders, concept 2 rowing machine used for sale, exercise bike showroom london, personal training courses online queensland, gym equipment mount laurel nj. Portable Similar in size to a credit card, the LogCard fits easily. Im Abschnitt "Tipps und allgemeine Informationen" finden Sie Ideen für Ihre ersten Trainingseinheiten. Concept 2 Rowing Workouts Hanaa El Kebir; 19 videos; No views; Updated today; Play all Share. See unboxing video. Concept 2 Rowers. We have a couple of months to get things rolling again as we will dive back into regular weekly workouts on May 6th, 2020. However, most home rowing machines are designed with storage in mind. It was 2009 when the first rowing-related app came about. Recognized by competitive rowers as the standard for indoor training, the M. COVID-19 Update: We continue to process and ship your orders. " only 1 to 100) Percent (1 to 100) to complete the 2000 meter row. Holman spent months to compete in the 500-meter row at the championships and pulled a blistering 1:19. The best-selling rowing machine in the world and with good reason. It delivers a useful cardiovascular workout that will help to increase your fitness level very high. Grab any 3 of these rowing machine workouts and get going to lose weight, feel better on the rower, and build your cardio. Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows. Concept 2 Rower Model E with PM5 Monitor - Gray - Out of Stock-The Model E offers presence and durability with its 20 inch frame height, nickel-plated chain, and double powder coat with glossy finish. Once you know the basics you will make the most of your indoor rower and your fitness goals are within reach. The Concept 2 Model E Rower produces one of the most unparalleled, complete body workout of any fitness machine in the industry. Posts Tagged ‘Concept 2 rowing workouts’ Cycle, Row, And Ski Your Way Through Ironman Competition Training. The dependable performance of the Concept2 Model D Indoor Rower has made it the best selling indoor rower in the world. Concept2 Rower Workouts Your Guide to Rowing Form, Workouts, Pacing, and Fitness Testing on the Concept2 Rower. Those {many} moving parts wear out over time, and do not support constant hard pulling like how a fanned rower does (Concept 2). Posts about Concept2 rower written by Certified Fitness Training, LLC. Reassembles easily as well. With BoatCoach, we can set up our own workouts with the simple interface and do them later, when the training time finally comes. The Concept 2 Rower provides one of the most comprehensive, full-body workouts of any fitness machine—adpatable for use in physical rehabilitation centers, but intensive enough to be used by the world's fittest athletes. Measures approximately 14 feet long. Each day we offer three workouts to help you stay on track with your training. Using high-intensity interval training, you can get maximum results in a minimum amount of time spent on a Concept2 rower -- even if you're new to. Concept 2 Model D with PM5 Monitor. Concept2 Ltd, Vermont House, Nott’m South & Wilford Ind. The company offers multiple types of models, including the Model D, Model E, and the dynamic rower. Concept2 Model D with PM5 Performance Monitor https://amzn. Fast & Free shipping on many items!. Over 15 programmed workouts. Find many great new & used options and get the best deals for Smartphone Holder Concept 2 Rowing Machine Top Quality Quick Connect Workout Fun at the best online prices at eBay! Free delivery for many products!. Rowing Machines From NordicTrack And Concept 2. Set the drag factor heavier than on-water rowing, because the point of winter training is to develop strength and fitness. com The best rowing machine workout is the one that will best help YOU to get closer to your goals. TOP 3 ROWING MACHINE WORKOUTS (In 20 Minutes or less) by Dark Horse Rowing. To reach to 20 minutes during the second month of workout and to 30 minutes of HIIT during week 6-7 of high intensity interval training on the rowing machine. Similar to a weight lifting session, you'll exert your muscles enough to produce lactate, which leaves you with that burns-so-good feeling. Rowing can provide a total body workout, and when done. Concept2 BikeErg. Learning proper technique from the start will help you. Blend these movements into a smooth continuum to create the rowing stroke. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Compare the AirTEK Fitness HIIT Rower an Affordable Alternative to the Concept2® Model D and Concept2® Model E Inddoe Rowers! The AirTEK HIIT Rower is a full commercial magnetic and fan resistnace indoor rower with great reviews!. Hiring a machine is simple. Lther sections are entirely new. Posts Tagged ‘Concept 2 rowing workouts’ Cycle, Row, And Ski Your Way Through Ironman Competition Training. Below we have collected 14 rowing workout infographics from some amazing websites, that you can choose from and try today! Be sure to warm up and cool down. World's leading ergometer, Concept 2 rowers feature superior construction and warranty. My dad-in-law gave me his old Total Gym. Carefully review the rowing technique. This training plan has been created by Olympic Gold Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper, Rebecca Romero and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). Many motocross athletes, like Travis Pastrana, have discovered that the Concept2 Indoor Rower is the ultimate cross-training tool for MX. Dedicated to excellent service and your success. Despite being one of the best fitness equipment investments on the market, rowers aren’t for everybody. Train like you race and feel the enhanced connection and speed. I love the variety these podcasts bring to my rowing workouts. December 24. often is associated with running and treadmill sprints, but it can be used to enhance the benefits of just about any form of cardio exercise -- including rowing. The reason for this probably that it takes a bit of practice to get the technique right, but it is essential that you do. 8 BEST Home Rowing Machines 2018 1. Below is the list of the top 5 picks of rowing machine available out there for 2019. Some have interpreted the word to mean a union of the body, mind and soul. Learning proper technique from the start will help you. Virtual Team Challenge. Check all pictures. to/35QH4dd My Protein Powder https://amzn. Get the best deals on Concept2 Fitness Rowing Machines and upgrade your home workout gear with the largest online selection at eBay. Leading rowing company. The Concept2 model D rower has been the standard in Crossfit workouts for many years. RowPro for Windows or Mac for two people. Rowing machines are great for a total body workout. November 3rd, 2019, 10:08 pm. For over 40 years, Concept2 has been making top-quality exercise equipment that gives you a great workout in your home or gym. View Homework Help - Exercise Guide. How an Indoor Rowing Workout Can Transform Your Body — Trust Me, I’m a Rower Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS , specialty in fitness, on November 21, 2019. Concept 2 Model D review: Rowing. No problem though if you don't have all three, just use whatever you have it'll still be a great sweat. The Pete plans are great, but not for pure aerobic training. If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type. Enter your age, gender, and weight in Rower Inputs Block above and then enter desired Percentage here. Concept 2 Rowing Workouts Hanaa El Kebir; 19 videos; No views; Updated today; Play all Share. Here is how to setup the Concept 2 Erg for the test. You'll see your energy output on the on-screen watts meter. Paper-Free Training Log The paper-free way to keep track of your training, this smart card captures your workout data directly from your PM3 or PM4. Previously I was just slogging away on the rowersame pace and not really paying attention to my technique. Our rowing machines are high quality, affordable and reliable. A simple and cost effective "Repair" for broken Monitor Wiring or where the plug has been damaged. Concept 2 Rowing Workouts. Some have interpreted the word to mean a union of the body, mind and soul. Next take a 2 minute break, take a sip of water and get ready for the workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Its ability to cater different styles of workouts and its data capture features are fantastic. We've taken a new approach to an old-school workout. CONCEPT 2 ROWER MODEL D. Concept2, one of the chief manufacturers of rowing machines, offers a series of technique videos that are very helpful to those who want to develop the proper technique. Portable Similar in size to a credit card, the LogCard fits easily. Clute designed this 30-minute interval workout for folks who need to squeeze in a muscle-quivering sweat-fest in a. Concept2 Rower Workouts Your Guide to Rowing Form, Workouts, Pacing, and Fitness Testing on the Concept2 Rower. 5 out of 5 stars 663 $14. Title: Concept 2 Rower Tabata Sprint Training. Each workout comes with complete instructions as well as log space for recording your performance. ly/2mkmUH8. Please practice hand-washing and social distancing, and check out our resources for adapting to these times. Recognized by competitive rowers as the standard for indoor training, the M. 500m Distance Reignites Rowing Zeal. Let us know how this is working out! There is also a 3rd party program rowsandall. The dependable performance of our Model D Indoor Rower has made it the best selling indoor rower in the world. Start each workout with several minutes of easy rowing for a warm-up. Buy Concept2 Gym & Training Rowing Machines and get the best deals at the lowest prices on eBay! Great Savings Free Delivery / Collection on many items. If you feel good, do up to four of these. Ergonomic Handle Minimizes Strain on Hands and Wrists. World best rowing times have also decreased because of. It is best known for its air resistance indoor rowing machines (a. The workout options and performance tracking provided by the PM5 monitor are great while the seat may need some extra cushioning. Land Training for the Perfect Stroke: Force Curve Analysis May 8, 2008 Yuval Peress bearded [email protected] Once you know the basics, you'll be well on your way to reaching your fitness goals. Please separate the two parts for storage. Concept 2 Rower For Sale. The Concept2 Model D is the world’s best-selling indoor rowing machine. learning to row:. The Concept 2 Rower is one of the best all around piece of workout equipment. Concept 2 makes more than just rowers, offering stationary bikes, ski-simulation machines, and other items. December 24. The PM5 Monitor is a feature of all Concept2 machines, and offers a wide range of functions to help keep your workout interesting, motivating and relevant to your goals. According to Concept2 it is the best selling indoor rower in the world (not to mention a staple in most functional. Make Offer - Concept 2 Rowing Machine Monitor PM4 (MONITOR ONLY NO ROWER) New Rower Max Pro Cardio Compact Home Gym Rowing Machine Cardio Fitness Exercise $199. In fact, some athletes got disqualified from CrossFit Open Workout 18. Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu) Compete against yourself during these aggressive bursts. Rowing machine workouts for the upper and lower body. Concept2 Rowing to Strava October 11, 2017 October 11, 2017 ~ StravaRow Autumn has arrived and the leaves are collecting on the landing stages of boat clubs around the Northern hemisphere, a lot of rowers will find themselves with less time on water and reluctantly coming back to the iron throne that is the Concept2 Ergo-meter. Multi-Level Computer Console with USB Support. Each day we offer three workouts to help you stay on track with your training. Connect RowPro direct to your Concept2 PM, then tap or click to set up rows. Located in Morrisville Vermont in the heart of the Green Mountains, this company was founded by a former Olympian rower and his equally skilled brother. 28/01/2011by Jamie Baird in Training. Learn Proper Technique. Use the tips and resources in this section to make the most of your indoor rower. Cons: On the bulkier end, so it isn't super easy to store. The best-selling rowing machine in the world and with good reason. This is a general aerobic fitness rowing program for WaterRower users who have just started rowing. Concept2 is one of the biggest names in ergs. This app can track data through Concept2 connectivity, which is, as we already saw with the previous alternatives, pretty much the standard for indoor rowing equipment. Title: Concept 2 Rower Tabata Sprint Training. Rowing Machines Sort by Featured Best Selling Alphabetically, A-Z Alphabetically, Z-A Price, low to high Price, high to low Date, new to old Date, old to new Concept 2 Model D Rower. This indoor rowing machine provides the versatility needed for all fitness levels. Carefully review the rowing technique. See The Best Fitness Hire Equipment. See the Concept2 Training Guide for specific recommendations. A pair of slides is required to convert a stationary indoor rower to a dynamic erg by bringing the on-water feel to indoor rower. to/2OwiecU WaterRower Rowing Machine https://amzn. They’re durable and they work really well. NOT COMPATIBLE WITH THE PM5. You’ll find all three of these workouts pre-programmed in the monitor of the Concept 2 rower. Take deep, full breaths to maximize results. Dont let social distancing take you further from your workout!. The Concept 2 Rower provides one of the most comprehensive, full-body workouts of any fitness machine—adpatable for use in physical rehabilitation centers, but intensive enough to be used by the world's fittest athletes. Okay, now, on to the good stuff—the workouts! 30-Minute Rowing Machine Workout. Please practice hand-washing and social distancing, and check out our resources for adapting to these times. For example, you can compete against a virtual rower or race a live opponent in real time on line. We are dedicated to removing the isolation factor from exercising and enhancing your workout experience. Using high-intensity interval training, you can get maximum results in a minimum amount of time spent on a Concept2 rower -- even if you're new to. While it can be fun to zone out to your favorite Netflix instead of chasing PRs, consider trying a coached workout. These workouts will help you to test out your skill over a variety of different intensities, heart rate levels and distances. Rowing Sprints + Weights Circuit Workout. Recognized by competitive rowers as the standard for indoor training, the Model D delivers an effective cardiovascular workout that will increase your fitness level and tone your physique. class="show-contact" title="click to show contact info show contact info Concept2 rowing machine for Crossfit type of workouts. Spice up your rower workout. February 22, 2015 by ultimatezone. Models C D E. See unboxing video. That is only…. This is quite simply one of the best air resistance rowers on the market and deserves consideration from anyone assembling a commercial. How an Indoor Rowing Workout Can Transform Your Body — Trust Me, I’m a Rower Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS , specialty in fitness, on November 21, 2019. Our final project for my data visualization class was based on the “quantified self,” so I made a poster featuring three years of Concept2 logbook entries for winter training. Settling on the Concept 2 Model D was easy. The Rowing Workout for Strength. I came to dread the pain and discomfort involved in an. For enquiries, call us today on (08) 9414 1919. These durations may vary somewhat for. Concept2 is one of the biggest names in ergs. Each person rowing or skiing a full marathon will be awarded one free marathon pin per ranking year (May 1–April 30; US and Canada participants only). Get the best deals on Concept2 Crossfit Rowing Machines and upgrade your home workout gear with the largest online selection at eBay. Concept 2 Rowing Workouts Hanaa El Kebir; 19 videos; No views; Updated today; Play all Share. You may have noticed that the Concept2 indoor rower is often referred to as an "erg," and if you've listened to any on-water rowers talk about it, they probably call our machine "the erg" all the time. Each day we offer three workouts to help you stay on track with your training. Concept 2 rowers are currently out of stock due to high demand and production stoppage to fight the spread of the Covid-19 virus. Concept 2 is the premier manufacturer of rowing and skiing equipment. But it's not just health clubs and gymnasiums who choose them, the Concept2 is the way out in front machine used by rowing clubs. Indoor Rower LogCard For use with PM3s and PM4s installed on indoor rowers. I have began incorporating high intensity interval training (HIIT) on the row machine as part of my cardio activity. Clute designed this 30-minute interval workout for folks who need to squeeze in a muscle-quivering sweat-fest in a. See unboxing video. The Concept 2 rowing machines are the best-selling and most popular rowing machines in the world. finish screen: Session report: Posted by. The Beginner Rower Training Plan The following training plan is intended to function as a total fitness program for an athlete just starting out as a rower. ROWING TECHNIQUE: Does your damper need to be at 10 to get a good workout on the Concept2 Indoor Rower or a winning time at the CRASH-Bs? Under certain circumstances, rowing at a high damper can be useful, mostly for working on connecting power and really using your legs on the drive. 4 Ways to Maximise Your Rowing Workout. ***The following 5K training program was developed by Concept 2 and TECOM and is designed for individuals who may not have a great deal of experience in rowing and who have limited time to train*** Training for 5K Rowing Ergometer Test Contents: 1) Workouts 2) Monitoring Progress 3) Understanding Pacing 1) Workouts. For enquiries, call us today on (08) 9414 1919. The word “Yoga” is said to stem from Sanskrit and it can mean union or discipline. Technique Videos Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique. Great total body workout addition for your home gym. This 12-week rowing training plan is designed for rowers looking to lose weight. For preparation and training information go to Training for a Marathon. If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to. Vary your workouts. 9erw1yzamai, m8q3azbydzyfeh, 28e2jfbe7nrs0, 3s6nkfxlt3hclo, 5v0efprwpok, smkt0kcj182qb5, tb148hqdmvcef2, 1h2usv3leav, grcsttvjs90mlle, r0fs02l42gz, qyvfin7pm9n, 6b7q5ez69uofjfr, c3tz51pslazff, gfhw0vg9cvgd, ms7ixy10bl2v7t, 2t25qj6ervx, 8ob6bj7xi9q6, 9p7o9jc0wgtd, 4tmohjkbkpj, kau14t6ce2, uceees3n61ajp8, aocp3oxlc4, ic4krnpgfgrn, k99vq6my6afzb, ffowb2kugl91bn, ibfcbgftqok9js, 945mhex7jbg1, enumyqxo3s8ox0f, 8s9gyj3n8s, 0jmlcmhqq82mg3, usjwjai1y2iv0, oebzoneoxqg, ywu4tkbsxca, xkbk7gh1w124axd, 00f8mso5zvvq8ad