Have you seen the new Ski Erg and Assault Bike Pro at the gym? We are SO excited to have new equipment and you can FOR SURE expect workouts of the day to include the rowing, skiing and biking. Hello, Acid Bath!
Both ergs are made by Concept 2 and have a very cool app associated with them. Er Data is a free app that connects via bluetooth to the PM5 row ergs (the ones with red tape on them) and the ski erg. Once connected Erg Data displays additional training data such as stroke length, heart rate, watts, and many more.
Erg Data also integrates with Apple Health, Whoop, and Garmin. Once you connect Erg Data with your wearable tech you have many more options available such as connecting with Strava. I love how once I start Erg Data it pushes my info to Whoop and Strava simultaneously.
You can also program workouts into Erg Data and push them to the erg of your choice. For example, If you know we're doing a Tabata Row, you can program all 8 intervals in Erg Data, save it and and when you get to the gym connect with a PM5 and you're all set! How nice is that? No more programming the erg via the monitor.
When you set up Erg Data you will create an online Concept 2 account. After each workout Erg Data will log all your meters rowed or skied and you can participate in Concept 2 distance challenges. You can learn more about Erg Data here. Click on the button below to download the appropriate version for your phone.
The new Air Assault Bike Pro also has an associated app, Assault Fitness. Like Erg Data, Assault Fitness connects to the Pro bike via bluetooth. One of the features of Assault Fitness that I'm most excited about is group challenges. Once you create your account you can connect with your gym friends, challenge them to a workout, and have fun talking smack about each other:)
Assault Fitness also allows you to create workouts, track your progress and a whole bunch of other cool things. I have yet to discover if it integrates with other wearable technology, but I'm sure that's in the works. I mean, if you don't track it it doesn't count, right?
Click here to learn more about Assault Fitness app.
We continue our fitness testing and #podiumweek with a series of tests created by CrossFit Level 4 Seattle. These tests are used to determine your current fitness level and appropriate scalings and progressions for workouts.
The testing and use of the levels is analogous to belt colors in martial arts. You work in your current level, progressing towards the next. After you've demonstrated competency in your current level, you're allowed to test to the next one. These fitness levels can highlights your weaknesses and give you something to work on. Remember, our goal is to make you as generally fit as possible. The CrossFit Level 4 fitness levels allow us to assess and make recommendations for improving your general physical capacity.
What the Skill Levels Mean
Coach's Notes: If you did not do the CrossFit or Powerlifting Total yesterday you will do it today.
Concentric, Eccentric, Isometric
Record your WOD on Beyond the Whiteboard.
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