My dad on his S1 waterrower.

This is great!!!!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

5 to 60 strokes at 5 strokes increment

We had a great time breaking a sweat and smiling all the way. We did a sequential 5 stroke increase until 60 strokes total. As a warm up we drilled the different stroke lengths. Time flew by so fast that I discharged the class by taking an abs raincheck. Have a great time!

Become a member of our world wide club!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Weight loss with hard strokes and mixed in technique

This workout will fly by. It contains a mix of shorter an longer intervals that are repeated. There are sixty stroke pieces in which sets of upper body and arms only strokes are embedded.

Become a world wide club member!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A great workout, I smiled through out the row, here I just wanted to look tough!

Hello Rowers,

Today I had a great time running a workout just for the world wide members. 10 times 15 seconds on and 15 seconds off, 5 times 30 seconds on and 30 seconds off, 5 times 45 seconds on and 15 seconds off, and finally 5 times one minute on and 1 minute off. Throughout the workout I mention technical points.
I had a great time breaking a sweat and had a big smile on my face as I locked up the Iron Oarsman.

Have a great time following the workout. BECOME A WORLD WIDE WEB MEMBER AND HAVE UP TO FIVE NEW WORKOUTS PER WEEK! www.ROW2GO.US

Sincerely,
Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

New Workout 10 to 100 hard strokes rate 29/30 great for weight loss

Hello rowers and fitness seekers.

Most of you row on the water and wonder what the heck I am doing rowing the machine all the time.

I love to be fit and share the knowledge of rowing. However, rowing on the water is very restrictive to most people. Simply put, there must be an available body of water, a boat to row on and time to spare. I don't have time to spare, I have a family of six, including me and my wife.

For six years, we had a great time running indoor rowing workouts at our studio. Now I am taking these workouts to the internet. There are many "lone rowers" who would enjoy changing their routine around and see the time fly by the same way time flies by at the Iron Oarsman.

This morning we did 10 to 100 hard strokes with 30 strokes rest between. My battery pack ran out so I used a shot gun mic to record sound. Next time I will have a set of spare batteries with me. The angle of the camera is a little different this time. It was great fun. Become a non committed monthly member for $17/month. Always have a different workout to row to, as if you were a member at the Iron Oarsman. CLICK HERE
Sincerely,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Thursday indoor rowing workout calorie burning toning

Great workout 1 minute; 3 minutes; 6 minutes; 3 minutes; 1 minute

max rating is 32. Solid 7 to 10 kilometers depending on your fitness level.

Technical feedback.

We had another great time! This workout is available to the world wide row2go members. Membership is a low $17/monthly no long term commitment necessary.

Check it out here: row2go world wide

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Wednesday's workout with new backdrop

Hello Rowers,
I cranked out another great row. These rows can be used at your home by subscribing to the world wide membership of row2go. It is only $17 per month and there is no minimum commitment. You get to tap in the growing archive of workouts without ever needing to do one workout twice and less you want to. I feel extremely passionate about this work and love every stroke of it.
All the best,
Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

New workout to download for your rowing machine

We had a great morning working out on our WaterRowers. I ran two classes, both of which were filmed. Stroke rate ranged from 24 to 32 with crisp intervals. Calorie burning is guaranteed. These workouts can be used at home by becoming a none committed $17 monthly member of the world wide row2go service. Click HERE for more information.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

World Wide Membership for workouts live and on demand!

Hello rowers and fitness seekers!

We had another successful live stream on Saturday morning. We had a total of 40 viewers/active rowing participants geographical stretching across the globe from Perth Australia, where it was 11 PM local time, to Paris France 5PM local if my math is correct.

Feedback was absolutely terrific. Husbands and wives shared using their rowing machine for the two 45 minute workouts that I lead at the Iron Oarsman, our indoor rowing studio, in Costa Mesa, California.

The most common comments were that it was fun to row while following my lead and that 45 minutes on the rowing machine flew by in a flash. For those who did not row, great enjoyment came from using the chatting module and meeting one another and commenting on the different exercises that I showed during the broadcast. From the U.K. it was mentioned that being live is exciting, but may not always fit into people's busy schedule.

The solution to fit the workouts into people's schedule that I run, has been figured out over the weekend. Every workout is now recorded onto my personal page on Ustream.tv.

The URL to the page is as follows:

http://www.ustream.tv/channel/weight-loss-indoor-rowing-with-xeno-muller-olympic-gold-medali

As I was rowing in my first class, I mentioned to my friend John who sat next to me, that I was using a 3G USB connection to the wireless web. He asked me if I knew what my upload limits were in my wireless contract. I responded that I had no idea! Later that day I checked with my carrier and I was just under the limit. For this reason it is logical that I create a membership based workout service. At the Iron Oarsman our members pay $99 per month to row. For the world wide web indoor rowing "row2go" membership I made calculations that $17 per month would fit perfectly for 24 monthly fresh workouts on demand. This is a great way to push between 5000 and 11000 meters 24 time per month, depending on your fitness and torque level. The monthly membership commitment is under total control of the end user. There is NO long term commitment, not in this time and economic age.

The URL to sign up is:

http://web.me.com/xenoralfmuller/Site/ROW2GO_Live.html


My plan is to do one live rowing workout a week. It is fun to respond to peoples questions and comments as we crank out the meters.

I envision corporations using our stream to motivate their employees to stay health by following the workouts that we put out. Rowing with with me will always be interesting because the footage is as fresh as a bakers fresh bread coming out of the oven. After six years of running workouts at the Iron Oarsman, I have become a professional at entertaining rowers with all sorts of workouts. Inventing new workouts is similar to all the different ways to mix up a Rubics cube.

So if you know someone who needs a little motivation or instruction to row, I am the solution.

All the best,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Weight loss and a better life through rowing

Hello WaterRowers and fintess seekers.

I am sitting at my desk strategizing my next business moves. Over the past years while running my indoor rowing workouts at the Iron Oarsman, I got several clues and ideas which at the time did not rattle me as key, but now with thousands of rowing kilometers under my belt, I am getting it... it is never to late.

I am going to use a clearer message that describes what my business goal is: Weight loss and a better life, with rowing.

For this purpose I am renaming my world wide web streams on Ustream.tv.

Rowing is a great sport because of its zero impact on joints and full body exercise characteristics. The notion of weight loss and a better life, can be understood by pretty much anyone who can read.

Funny enough, I will always battle body weight, which in truth is a great advantage, it will keep me motivated to move and row until I am three hundred years old!

So stay tuned and help spread the word.

Let's row!

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Great rowing weekend on the world wide web

Hello Rowers and Fitness Seekers,

I successfully used Ustream this weekend to stream our indoor rowing workouts to the world wide web. At one point we had 35 visitors, some followed both 45 minute workouts on their rowing machine. For variety purpose we changed the angle of the camera. Sound and video came through great.

On Sunday, I held a 30 minute Q & A via Ustream, it worked great. I had forgotten that it was Easter Sunday. I found myself talking to rowers in my parent in law's cul de sac making sure that my kids did not injure themselves on their scooters.

The URL to the stream that I use is:

http://www.ustream.tv/channel/indoor-rowing-with-xeno-muller-olympic-gold-medalist

I have gotten great reviews for my sculling technique DVD that you can find here:

http://web.me.com/xenoralfmuller/Site/DVD_Workouts.html

For those of you racing I wish you lots of speed. For those of you rowing for health and longevity, may every stroke be pure joy.

All the best,
Xeno

Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Travis' Mr. Griffin Video

Great acting!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Ustream.tv and 3G internet

Alright, I have an urge to express my newly aquired knowledge faster than I can type...

1. Below is my link to live web streaming of future indoor rowing workouts that I am going lead. I am using a free website called Ustream.tv it is available to anyone and it is GREAT.

2. Let's set up a question answer live stream Sunday afternoon at 5PM Pacific Coast Standard Time using the link below. You can use the live message board and I will answer orally to the questions that I read. Send me an email if you are interested in joining, so I know what to expect: xeno@ironoarsman.com

3. With the 3G internet, I can travel up to 30 miles per hour using SKYPE and not lose any quality of sound and image.... Guess what, we could do this for live coaching on the water. What you need for this is to hook up your video camera with better zoom to the lap top that has the 3G internet enabled and VOILA!!! I can witness the rowing as it unfolds while traveling on the water.

4. For those of you who want to share with others who live far away, I highly recomend SKYPE and Ustream.tv. Ustream is similar to youtube, except you have the live version and you can broadcast to an unlimited number of specators.

5. I am applying for the job of: "Head Coach of the Orange Coast College Men's Rowing Program." Orange Coast College is a two year program that is a springboard for rowers whose path did not take them directly into a four year school. The hiring committee may not be looking for the best possible rowing coach, but more a combination of coach/master degree in some other field so that whoever is hired, can teach a course of some sort on campus. I only have a degree in International Relations from Brown, that is one strike against me. In my cover letter I mention that I would start an indoor rowing wellness program on campus for, faculty, students, and OCC employees.

Ok, that is it for now. Below is the link to Ustream.tv

XENO

http://www.ustream.tv/channel/indoor-rowing-with-xeno-muller-olympic-gold-medalist

Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Cooking show day three at my house...

Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Day two of cooking show....

Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Swiss reality TV cooking show

This is a Swiss reality TV show that I was invited to take part in recently. It is a four part show, about home cooked dinners. We all have to try each others dinners. I cook in the third episode. This is the first episode and in Swiss-German. The show is called: "Golden Carrot goes Hollywood"... entertaining even if you don't speak the language.


Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Smashing Ustream Success

I want to outfit my rowing studio with a projector so I can do two things:
1. Be able to respond to written posts as they come in, which would make the whole more interactive.
2. Get someone else to run the workout from another part of the world. Ustream can bring more motivation to people to row worldwide.
Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

8AM PST LIVE WORKOUT

Streaming Video by Ustream.TV

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

I got an email asking me what I like about the WaterRower in comparison to another popular machine.

Hi.
Thank you for writing me. Here is a link that summarizes my feeling for the WaterRower
I get as good of a workout on the WaterRower as I get on the C2. There are nuances. Rowing the WaterRower is more quiet and gentler on the body. At first you will find that the resistance is gentler and more evenly distributed on the WaterRower. The feet are closer together and it is more like pushing off the foot board of a boat, which after rowing on the C2 I had to get used to again. The handle and the seat are far more pliable to the fingers and gluts. The machine is very smooth to row and fun to watch the water change color as you accelerate the stroke. I really enjoy rowing the WaterRower and I do not miss the C2 whatsoever. No doubt that the C2 is a bullet proof machine, but I have done enough miles on it and feel at peace having found a great alternative. And yes, I am also selling the WaterRower, but I am not a salesperson by nature. I tell it the way it is and the way I feel about it.
I hope this helped.
Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

03-30-2009 Workout ready for download by Xeno

Synopsis of the workout. Xeno leads his crew through a great 45 minute workout. Peppered with intervals and technical exercises, the row is fun and let’s you forget that you are actually exercising. Xeno’s workout is great for a mental break and is physically invigorating!
This is a workout filmed during a scheduled workout at the Iron Oarsman, Xeno’s indoor rowing studio, located in Costa Mesa, California. Have a great time. Download the workout now for $4.99 Xeno Muller
Purchase here:

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.