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Old 10-27-2008, 03:03 PM   #1
Thomas R. Stegelmann
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Talking Diary of a Rower

Hi,

I'm 24 years old male from Germany who studies business administration in the United Kingdom. I discovered CrossFit about one year ago, but I was never able to join this movement full time. However, I'm a competitive rower and therefore one of those people who actually use CrossFit to improve in my own sport.

Last month I returned to my University for my final year. I'm member of 1st Men Team of our University Boat Club and therefore compete regularly against other universities. The only problem: I haven't done any serious sports in the last two years as I spend this time in Berlin, New York and Munich to study and work in various companies. Oh **** ...

Each day I gain more and more information through this amazing community. Today, I've added many of your concepts into my training. With the concepts of CrossFit, CrossFit Journals, Starting Strength or the Zone I was able to recover from my break faster than anybody expected.

Below, you'll find some statistics since I started last month and hopefully I'll improve those quickly

About Me
  • Gender: Male
  • Age: 24
  • Weight: 86kg
  • Size: 1.95
  • Bodyfat: ~8%
  • Max HR: 188
Rowing Stats - rx'd
  • 500m: 1:26.9
  • 2000m: 6.46:2
  • 30 Minutes (20s/m): 7,714 meters
  • 60 Minutes: 15,083 meters
Starting Strength - Current Cycle
  • Backsquat: 85kg
  • Deadlift: 130kg
  • Press: 40kg
My current Training
I spend more time training than in University. Each week, we have three outings of two hours, one outing of four hours, two Concept 2 sessions, two weight sessions, one circuit training, one 10k run and one stretching session. If I have some free time, I play around with my jump rope, kettlebell or my rings.

My current Diet
  • Theory: 20 blocks
  • Practice: No idea ... somewhere around it.
Eating is one of my major concerns. I stick with the ratio of carbs/protein, but one gallon of milk during the day is just to good to be ignored

Goals
  • Zone Diet soon
  • Double Unders soon
  • 500m: Sub 1.26 until 31/12/2008
  • 2000m: Sub 6.40 until 31/12/08
  • 2000m: Sub 6:30 until 31/06/09
  • Squat: 1.5bw until 31/06/09
  • Deadlift: 2.5bw until 31/6/09
Why this log?
This community is just awesome and you are such a great motivation

Last edited by Thomas R. Stegelmann : 10-27-2008 at 03:07 PM.
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Old 10-27-2008, 06:39 PM   #2
Alix Clark
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Re: Diary of a Rower



Hey Thomas, glad you've found CF! I like your C2 numbers. I used to row very competitively many years ago and feel fitter now than when I was doing 11-13 sessions on water and in the gym. And this is waaay more fun! Enjoy!!
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Old 10-28-2008, 09:09 AM   #3
Thomas R. Stegelmann
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Re: Diary of a Rower

28/10/08
  • Two hours of on-water training
  • 5x5 75kg Squats
Unfortunately, weather conditions didn't allow any kettlebell work
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Old 10-29-2008, 05:07 PM   #4
Thomas R. Stegelmann
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Re: Diary of a Rower

29/10/08
  • 1.5 hours on-water training with focus on technique
  • 11.5 hours of working in the cinema - die hard workout for your legs
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Old 10-30-2008, 03:32 PM   #5
Thomas R. Stegelmann
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Re: Diary of a Rower

5 Rounds of
  • 100 Jump Rope
  • 10 Kettlebell Snatches
(07:26)

Followed by
  • Rowing 14907 meters
(60:00)

Followed by
  • Run 300m
  • Squat 2 minutes
  • Run 300m
  • Jumping Lunges 2 minutes
  • Run 300m
  • Burpees 2 minutes
  • Squat 3 minutes
  • Run 300m
  • Dips 2 minutes
  • Pushups 2 minutes
  • Run 300
  • Chin Ups 2 minutes
  • Run 300m
  • Close Pushups 2 minutes
  • Run 300m
  • Plank 1 Minute
  • Rightside Plank 1 Minute
  • Leftside Plank 1 Minute
  • Run 300m
  • Situps 3 minutes
  • Run 300m
  • 10 Pushups
  • 10 Clapping Pushups
  • 10 Narrow Pushups
  • Run 300m
  • Handstand 30 seconds
  • Run 300m
  • Squat Static Hold - Last Man Standing
(~60:00)

In total about 2 hours of permanent work.
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Old 10-30-2008, 04:07 PM   #6
Greg Privitera
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Re: Diary of a Rower

Quote:
Originally Posted by Thomas R. Stegelmann View Post
5 Rounds of
  • 100 Jump Rope
  • 10 Kettlebell Snatches
(07:26)

Followed by
  • Rowing 14907 meters
(60:00)

Followed by
  • Run 300m
  • Squat 2 minutes
  • Run 300m
  • Jumping Lunges 2 minutes
  • Run 300m
  • Burpees 2 minutes
  • Squat 3 minutes
  • Run 300m
  • Dips 2 minutes
  • Pushups 2 minutes
  • Run 300
  • Chin Ups 2 minutes
  • Run 300m
  • Close Pushups 2 minutes
  • Run 300m
  • Plank 1 Minute
  • Rightside Plank 1 Minute
  • Leftside Plank 1 Minute
  • Run 300m
  • Situps 3 minutes
  • Run 300m
  • 10 Pushups
  • 10 Clapping Pushups
  • 10 Narrow Pushups
  • Run 300m
  • Handstand 30 seconds
  • Run 300m
  • Squat Static Hold - Last Man Standing
(~60:00)

In total about 2 hours of permanent work.
Good start for a log. And that workout is insane.
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Old 10-30-2008, 07:31 PM   #7
Thomas R. Stegelmann
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Re: Diary of a Rower

Quote:
Originally Posted by Greg Privitera View Post
Good start for a log. And that workout is insane.
It is insane - Besides rowing, each workout is outside and our current temperature is about 6C (43F). However, the circuit training is with at least 20 other members of our boat club during any weather conditions. Great bonding
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Old 10-30-2008, 07:35 PM   #8
Thomas R. Stegelmann
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Re: Diary of a Rower

Quote:
Originally Posted by Alix Clark View Post


Hey Thomas, glad you've found CF! I like your C2 numbers. I used to row very competitively many years ago and feel fitter now than when I was doing 11-13 sessions on water and in the gym. And this is waaay more fun! Enjoy!!
Thanks a lot for your reply and I agree with you: Without any rowing in two years, I'm already faster than before my break. I have eight months of my studies left and I'm looking forward each day. Let's see how fast I can get!

Thanks CrossFit!
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Old 11-02-2008, 03:52 PM   #9
Thomas R. Stegelmann
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Re: Diary of a Rower

2/11/08
  • One three hour outing in the afternoon with increased drag. It felt really nice and powerful.
  • 5x 5x80kg backsquat. Unfortunately, I lost form on my last set. Hopefully, I'll be able to hit body weight squats on my next session.
A couple of Twix ruined my diet today, but I'm getting closer to the Zone each day.
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Old 11-03-2008, 12:44 PM   #10
Thomas R. Stegelmann
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Re: Diary of a Rower

03/11/08
  • 45 minutes of Concept2; Start with 18 strokes per minute and increase each five minutes by two strokes per minute until you reach 26 strokes per minute; afterwards, each five minutes decrease by two strokes per minute (18, 20, 22, 24, 26, 24, 22, 20, 18).
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