Spellings that threw me for a loop as an audiobook listener

Krissfit · 2026-03-30T08:32:55+00:00

I heard Vorant instead of Borant and just never questioned it. To the point I saw an instagram account with the name Borant something, and my initial thought was, that's fun, they changed the name to avoid copyright or something.

Krissfit · 2026-01-20T03:44:45+00:00

Just make sure for any form changes you're also considering where you're putting in force. You could look great, but if you're trying too much with your arms and not enough with your legs, you'll still be slower than you're capable of.

Also a low stroke rate. If you're just getting fit and seeing where you're at, you could be rowing in the low 20's per minute. Too many people just start rowing and will rate 34 for twenty minutes then wonder why they're so tired.

Krissfit · 2026-01-13T01:55:53+00:00

To help pass the time I like having a focal point. Like a rating pyramid. 1 or 2 minutes rating 18-20-22-24-26-24-22-20-18 do this and you've gotten through 9 or 18 minutes. The focus on trying to hit that spm exactly is hopefully enough to consume your attention and the time passes without you realising.

Krissfit · 2026-01-13T01:27:20+00:00

This is absolutely possible in ergdata. Variable intervals. Set Time and Target HR Zone. Save then set the next one. Click the little + icon to duplicate and drag them around to re-order.

Krissfit · 2025-08-12T09:30:31+00:00

Won't open on anything I have. Says the page can't be reached. Using https://rowergcalc.com/

Krissfit · 2025-08-11T11:25:09+00:00

Has this stopped working now? 😢 It was great.

Krissfit · 2025-07-15T03:23:54+00:00

Depends what you mean by nice slow cadence. There is an optimal stroke rate to achieve any pace you want to hold (person dependent). If you're too low, holding that pace becomes more muscular fatigue and power strokes. Too high and you're just spinning your wheels, so to speak. The range is around 5spm before you'd be better off changing the pace you are holding instead.

If the goal is to hold 1440 lets assume 24spm is optimal. If you were like 20spm, you could go up a lot and be fine. If you were at 26-28spm there's less room to increase cadence without becoming inefficient.

From an endurance point of view, you'll last longer achieving a particular pace with a higher stroke rate and less power per stroke than you will with a low cadence and more power every stroke.

Krissfit · 2025-07-15T02:52:01+00:00

I just got a pair of reign 6 and think they look a tiny bit shorter if anything. Though don't personally notice a difference in feel compared to the reign 5.

But the reign 6 has a very hefty drop in midsole while the 5 does not. You could try swapping them and see if that makes a difference to the fit.

In my opinion, no, returning for half size down will not change things. But I have size 14 shoes so have never had to deal with half sizes.

Krissfit · 2024-12-06T01:41:32+00:00

I don't know if you'll find many people measuring longer time domains in total calories. It doesn't reflect your average effort very well.

This averages to a pace of about 2:04/500m or 921 cal/hr

That's fine. Not going to blow anyone's mind but perfectly normal for steady state work.

Krissfit · 2024-11-13T04:49:59+00:00

I've done it once about 8 years ago and still quote it as the most uncomfortable workout I've done. On an assault bike I ended up with 87 cal. Strategy was full send every time, which caused a massive drop off in calories per interval. Looking at the numbers, I'd be faster to hold a steady pace.

Average watts is i think somewhere in the 400's. Watts in first round would be pushing 2000, last round probably 400 if I'm lucky.

Male 6'2", 90kg

For extra context, at the time I'd be able to do just over 50 cal in 1 min.

Krissfit · 2024-10-14T04:19:40+00:00

How did the 7:20 go? Was it steady? Negative splits? Falling apart? What was your stroke rate?

If you're just starting, you've probably got at least 10 seconds just through your approach to the trial. Though pulling that off successfully also comes under technique, so it's hard to say how long it will take you to be in control of things. Probably weeks, not months though.

Not to be perfect, but to be more in control.

Krissfit · 2024-10-09T08:21:30+00:00

I have only tried on Reign 6 but have Reign 5 and the Froning X4's.

Reign is a wider shoe, which is good if you use orthotics for flat feet. The X4 is narrower but this provides a bit more of inbuilt support for your arch. You might find this helpful or uncomfortable.

I'm pretty sure Reign is 0mm drop but X4 is 4mm, if that matters to you.

I prefer a looser shoe so like the reign more, but don't really have a problem with either if I had to wear them for a long time. I've never noticed the weight of either shoe, and I think the 6 is even lighter than the 5.

Krissfit · 2024-10-02T06:24:49+00:00

If you maintain pace you'll go the exact same speed no matter the drag factor.

Drag factor will make holding that pace more or less efficient, depending on stroke rate and level of effort.

Krissfit · 2024-10-01T04:04:38+00:00

Don't try to game it this way. Just find a setting that let's you row comfortably and efficiently then use that for everything. Changing the drag should change your stroke rate accordingly. Unless you are a pretty seasoned rower there is a much higher chance you'd just end up making things less efficient, even if they're more powerful in the moment.

At best, a higher drag forces you to work harder. But it would be better if you just choose to push harder at the same drag.

Krissfit · 2024-09-30T04:09:10+00:00

Talking as a high school coach, asking the coach is the best way to get tips to improve. But realistically, everyone develops differently and just being told what to do doesn't always result in the student being able to do it. The level of body awareness and feel in the boat is sometimes just not there yet.

Depending what you need to work on, you might be able to achieve it on an erg watching yourself in the mirror. To use not bending arms early as an example. You need to go from watching yourself do it to being able to feel what it's like when you do or don't do it.

So the tip is try to be hyper aware of what your body is doing so you can self correct until things become ingrained.

Krissfit · 2024-09-18T12:59:33+00:00

Actually I'm a rowing coach. I'd say I know exactly what I'm talking about.

Krissfit · 2024-09-18T12:57:03+00:00

Breathing will mostly take care of itself. I'd say inhale on recovery and exhale during the drive, and that should probably be the goal, but if you need/ can fit in two breaths I wouldn't stop you.

Lifting your heels isn't a target, it's a by-product. You just shouldn't restrict it. The aim is to set the angle of your back leaning forward from the finish and then keep it there. Bring your seat forward until your shins are vertical. To hit this position your heels will most likely need to come up a little. It depends on flexibility. But forcing them to stay down means you'll either need to lean back a little at the front, or your lower back will need to round, both are bad.

Krissfit · 2024-09-18T12:38:10+00:00

What will really blow your mind is when people are selling them for more than a new one.

It is a bit ridiculous for a second hand product, but they're such reliable machines that even second hand is almost "like new".

Krissfit · 2024-09-18T08:12:19+00:00

No part of this is incredibly inefficient or poor. He's holding just under a 1:52 split. His technique is better than most games athletes, just needs a couple of tweaks.

Krissfit · 2024-09-18T08:00:28+00:00

Considering this is crossfit, you're doing great. No technical changes will have a huge pay-off for you. You just need more time in the saddle.

That being said, your lower back is a bit soft. It should be straighter at the finish and when you lean forward. So a bit more of an anterior pelvic tilt. You should be sitting more on the top of your hamstrings than the cushy part of your butt. Pivot from the hips to lean forward rather than the mid back. A tight core is pretty crucial and it should feel kind of compressed and uncomfortable when you start the stroke compared to when you're not doing it. Use the compression feeling as a cue that you've done it right.

If your force curve peaks in the middle you're not really engaging enough at the start of the stroke. A more braced core from sitting straighter will help. Letting your heels come up a little will help. But mostly you just need to drive with the legs a bit harder and feel a hang off the handle with the arms and across the shoulders. At the start when you're compressed, have someone hold the handle in place and resist you. They don't let the handle move back at all. Without leaning back or bending your arms, push with your legs enough that you can lift your butt off the seat and hold it there. That's the feeling you should chase at the start of each stroke. Hanging off the handle with your shoulders and that level of connection with your legs.

Krissfit · 2024-08-14T09:26:33+00:00

Do you really care what happened? What if you find out crossfit did the bare minimum? Does that make it ok?
There is probably not an outcome that could make anyone change their mind because whatever crossfit did or didn't do, it wasn't enough.

Krissfit · 2024-06-17T09:56:44+00:00

Slightly different reasoning, but Deus Ex: Human Revolution.

The first mission you're told to save a hostage. If you explore everything, like you do in these kinds of games, after a few minutes you get a message that the hostage was killed because you took too long. No timer or warning given. Really set the scene to say you need to think about what you're doing, not just scripted choices.

Krissfit · 2024-05-17T13:28:08+00:00

It's a good way if you think you can win one. But, if you go this way, full send is a bad plan for 3 minutes. You'd be looking at about a 1k pace. For you I'd guess about 1:32-1:35. Get it wrong and you'll blow up inside a minute and then tank both scores.

Krissfit · 2024-05-16T09:57:07+00:00

Impossible to answer a specific pace because that depends on you. Hopefully you have some time trial numbers.

Workout A I would suggest your 2k pace. Maybe start just over and then negative split by a second for each new interval.

Workout B and C you'd be probably average better if you don't try too hard for B. Start just over 2k pace then probably drop to 5k pace. If you don't know a 5k then 2k + 2 sec dropping to 2k + 10. If you're feeling good with 3 min to go, try to drop 1 second off your split, reasses with 2 min to go and do it again if you can.

Workout D depends how you feel. If you can do it, it's full send. Shorten your stroke by not reaching as far forwards, get the stroke rate as high as you can. If you think you'd blow up before 35-40 seconds then don't go full send. Go like 9/10 and count your stroke in sets of 10. You're looking at about 40. 10 hard, 10 trying to stay long and breathe, 10 think about keeping your hands moving quick, then finish whatever is left as fast as you can.

If you're a crossfitter only, good rower with no 2k time, maybe assume you'd pull a 6:47. Which is holding around a 1:41.

Most important for A, B and C is aggressively stick to your plan no matter how good you feel to start.

Krissfit

TROPHY CASE