New Rowing Workout

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

New Rowing Workout

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

Rowing downloads on Row2go.us

Rowing downloads on Row2go.us
Have fun

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

Row2go and rowing workouts for one stop shoppers

Hello Rowers,

I am getting craftier with the Row2go.us website.  Now, every time I upload a new workout I am able to make it available for one stop shoppers as well as for our Row2go members who stream the workout to their big screen TVs.  I can't take all the credit for this.  Thanks to my friend Jürgen from Germany, I am capable to offer these workouts to the world wide web.

I consider myself very fortunate.  I love rowing and will do so until I am 150 years old/young.  On another note, I am walking daily 2 miles with my wife.  I think that rowing and walking is a perfect activity to lead a healthy lifestyle.

Last but not least, I added a pay button to the personal skype coaching.  Have a look at it.  Getting me live is easier than ever.

All the very best,

Xeno

Liebe Ruderer,

Langsam schnalle ich es mit unserem Row2go.us website.  Jetzt, kann ich die Workouts fuer nicht Mitglieder als Download offerieren wie auch zugleich fuer die Mitglieder als streaming download auf die Big Screen TVs.  Dies ist moeglich weil mein Freund Jürgen von Deutschland mir den Weg am zeigen ist und es fuer mich moeglich macht meine Leidenschaft mit dem World Wide Web zu teilen.

Ich bin ein Glueckspiltz und werde bis ich 150 Jahre alt/jung bin rudern.  Ich habe auch begonnen mit meiner Frau taeglich 3KM gehen.  Ich glaube dass Rudern und Gehen eine gute Kombination ist fuer einen gesunden Lebenstiel.

Check beim SKYPE coaching vorbei, jetzt kann man mich einfach reservieren mit einem Paypal Knopf.

Besten Gruss,

Xeno

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

We moved to our new site: www.row2go.us

Row2go will go live to its new server on September 22/Am 22. September wird Row2go auf dem neuen Server live gehen bis dann!

Hello Rowers and Fitness Seekers

I am very happy to announce that my German IT counterpart Jürgen and I are moving ahead with the new website. Members of Row2go will have choices!!! How long they want their membership to be. Single workouts will be available for download. Workouts will be tailored for competitive rowers who enjoy an Olympic gold medalist as a training partner (especially in winter), and workouts that are more varied which also focuses on the smaller muscle groups such as the "beach muscles" :-)

I am very excited about sharing my enthusiasm for rowing and keeping fit!

Hallo liebe Ruderer und Sport Freunde

Es freut mich Euch mitzuteilen, daß mein IT Freund Jürgen und ich mit der neuen Webseite vorwärts kommen. Row2go Mitglieder koennen jetzt auswählen, wie lange die Mitgliedschaft sein kann. Einzelne Workouts werde zur download verfügbar sein. Die Workouts sind ausgerichtet fuer wettkampf Ruderer und auch workouts die geziehlt auf die Strand Muskeln sind. Ihr werdet Eueren eigenen Olympia gold und silber medaillien Gewinner als tränings partner haben.

Bis bald, ich kann es kaum erwarten weiterhin meine leidenschaf fuer Rudern und Fitness weiterhin zu teilen.

Besten Gruss,

Xeno

Xeno Muller

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

New and enhanced Row2go website will start in two weeks!

Hello Rowers, Liebe Ruderer,

I am excited to announce that in 2 weeks time the new and enhanced Row2go website will go live! Es freut mich mitzuteilen, dass in 2 Wochen die verbesserte Row2go Webseite online bringen.

Here is a quick list of added services: Hier ist eine kurze Liste von den neuen Service:

1. Workout downloads a la carte. 1. Workouts kann man a la carte runter laden.

2. Typical rowing workouts for competitive rowers. 2. Typische ruder workouts fuer wettkampf Ruderer.

3. Atypical rowing workouts for people seeking fitness and want like to change routines throughout the workout. 3. Atypische ruder workouts fuer Leute die auf der Suche von Fitness sind und gerne wechsel in den Uebungen haben moechten.

4. Half of the workouts are spoken in English and the other half in German.

4. Die Haelfte der workouts werden in Englisch wie auch auf Deutsch gesprochen. 5. Customizable membership

5. Mitgliedschaft kann a la carte ausgelesen werden. You will be my training partners. I row because it keeps me healthy and fit. The exercise reduces stress and if you have schedules to follow you know what I mean.

Ihr werdet mein training Partner sein. Ich rudere weil es haltet mich gesund und fit. Sport treiben reduziert Stress und falls Sie Zeitplaene einhalten muessen dann wissen Sie was ich meine.

So stay tuned.

Bleibt am draht. Sincerely,

Höflich,

Xeno Müller. Olympic gold and silver medalist single scull rowing.

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

Great rowing workouts today at Row2go/ironoarsman

This morning was another great opportunity to feel great through rowing. I ran both workouts at our indoor rowing studio. We broke a sweat both times. The highlight for me was rowing with my two sons Xeno jr. and Christopher. They had a great time and on top of it it was their idea to go with dad to work. I love my job. Check out what people have been saying on www.yelp.com about the iron oarsman. You don’t have to be a local in order to enjoy the workouts at the Iron Oarsman. All you need to do is become an online member for ROW2GO and you can row with us in the comfort of your own home. All you need is: 1. rowing machine, 2. high speed internet connection to your (3)computer and (4) speakers loud enough so you can hear them when you row.
It is only $17 per month.
All the best,
Xeno

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

Graves 2x

I worked with these two!

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

New footage from our studio and online workouts

Xeno

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

Great Row and some fun...

Hello Row2Go rowers,

Above is a clip that we filmed after we went to someone’s 40. birthday. My wife Erin was a beautiful eighties girl and I was Mr. T. Erin gave me the ideas. I had the option of being Tom Selleck in Magnum P.I., or mister tough guy who is known to say: “I pity the foo’!”

I would like to welcome our latest members to our rowing community, from Orange County, California and the United Kingdom.

Today’s workout is 45 minutes long, with a set of 7 minute pieces. The stroke rate range is 24 through 30. It is a good time for all. Make sure you don’t overdo it of course. Always feel in control of your senses.

Become a member with Row2Go HERE.
Help me spread the word about Row2Go by letting your friends know that you row with me. I wish you all the very best,

Xeno

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

A bunch of new workouts for your rowing enjoyment.

Hello Rowers and Fitness Seekers!

My name is Xeno Muller and I run indoor rowing workouts. I won gold and silver in the men's single scull at the Atlanta and Sydney Olympics.

You can follow the workouts on row2go.us for $17 monthly membership. You will row more than you ever thought. You will feel fitter and happier quickly.

Make sure you check with your medical doctor before rowing with me.

Follow the lINK here to be redirected to the www.row2go.us blog where you can find summaries of the workouts that we have filmed lately.

ENJOY

Xeno

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

A rowing workout and a technique session

Xeno Muller

Hello Rowers and Fitness Seekers,

On our online rowing club called Row2Go we have a brand new rowing workout and a technique session to help improve our power application while never seeing an injury in the future. Here are the descriptions: read on

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

A letter from a happy rower!

Hi Xeno-
Just saw my cc charged for the monthly renewal to Row2Go and wanted to take a minute to write and let you know how much I'm enjoying working out with you
Sitting here with a smile on my face and soaked t-shirt, I just came "thru the storm" with you on that 29 minute ladder (6/12 workout.)
I keep a log of my workouts, and this was my 15th row2go with you since I first registered one month ago (5/11)
I also did a couple of "free rows" where I rowed for 30 minutes at a steady pace (about 28) with a few 2-minute sprints at 30 and a 1 minute sprint at 33.
I do that when I'm a little pressed for time, and need to be done in a half hour.
Now that I have the S4 monitor, I log all those readouts (distance, strokes, avg intensity) so I can see how some workouts compare to others.

I am completely bitten by the rowing bug, and I feel I owe that largely to you, and the motivation and direction your videos provide.
Last week I went to the Passaic River Rowing Club boat house in New Jersey for National Learn To Row Day.
Tried out a C2 erg (no comparison to the WaterRower, too clanky & jerky)
I also got to "row" a sweep in a boat held to the dock (holes drilled in the paddle) just to get a feel for being "on" the water.
That experience convinced me there's no doubt I'll be able to handle the real deal when I get my own boat...it felt so natural, and similar to rowing with the WaterRower.
Also, because I've been listening to your instructions, I was told I had great form!
Hoping to pick up a used open water rower (like an Alden 18) and be out rowing on the bay next month.

So far I've got my Iron Oarsman hat, shirt & coffee mug, plus the workouts!
Keep up the great job, and I'll keep drinking the Xeno Kool-Aid!

-Tom

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

Saturday Workout, bulls eye!

After a technical warm up we did a succession of increasing intervals which started out at one minute. We added ten seconds each time. Then we took a paddling break and began a similar increase this time every five seconds from twenty seconds to one minute. The stroke rate through out the entire workout was between 24 and 32.


Enjoy and let me know how it went. Become a row2go member for US$ 17 a month and enjoy the workout on your own rowing machine using your computer and internet connection.


Xeno

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

Two Rows that made time fly by getting fit!

Hello Rowers,

After a technical warm up we row sets of 90 second pieces with one minute rest, followed by sets of 75 second pieces with 45'' seconds rest and finally one minute pieces with 30'' rest.

Beach muscle training, cool down and it is all good.

Second workout, a pyramid 5-4-3-2-1-2-3-4-5 minute pieces with stroke rates ranging from 22 to 30 and back down.

To make it interesting, I told the story of navigating through the eye of a storm and coming out of it....

Have fun,

Xeno

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

Hello Rowers latest news about rowing, coaching, and online rowing club

Hello Rowers and Seekers of Fitness,

I just finished sending out the latest newsletter.

Follow this link: http://web.me.com/xenoralfmuller/Site/product_updates.html

All the best,

Xeno

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

A set of great workouts on Saturday morning follow the link for more information.

New Workouts Follow This LINK
Become a Row2go member enjoy these workouts with your own computer and rowing machine.

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

Rowing Clinics

Hello!


My name is Xeno Muller, Olympic gold and silver medalist.


Below are details about rowing clinics that I lead.


Here is a link to a video in which I explain what I do during my rowing clinics. The content of the clinic can be customized to meet the participants needs.


http://www.youtube.com/watch?v=zIBwleXlq_I


40 Participants broken up into 2 groups of 20, each group has a one day clinic, (6 hours long) $100/person

20 Participants 2 days $200/person

20 Participants 1 six hour day clinic $150/person

10 Participants 1 six hour day clinic $250/person


I look forward to hearing from you.

Xeno

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

Rowing Clinics By Xeno Muller

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

A brochette of new calorie busting rowing workouts ready to go!

FOLLOW THE LINK HERE

Xeno Muller

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

A week of great rowing and weight loss

We had a great week running indoor rowing workouts at the Iron Oarsman in Costa Mesa. As you know, I publish four workouts a week on the internet for our worldwide rowing club members. Our clubs name is Row2go. Membership is $17 per month open ended, no strings attached. The feedback has been great from people who own their rowing machine and use them in the comfort of their own home.

The angle of the camera is such that I am filmed straight on. The picture illustrates the camera position very well.

Rowing is a great workout for people of all ages and fitness levels. Since rowing is a weight baring sport, people with weaker joints, more often than not, find no problem repeating the rowing stroke and finding a steady workout groove.

Check us out at www.row2go.us

Sincerely,

Xeno Muller

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

2 great new workouts to enjoy your rowing machine

1st. Workout:
Starting with a technical warm up. Followed by increasing intervals beginning at 15 seconds and climbing all the way to 3 minutes.

2sd. Workout 5 second add on till the minute and after a short paddle we keep going with 15 seconds add on until we reach the 2 minute interval. Compared to Thursday’s workout this one is a tad more relaxed, however that depends on how much torque you apply to your stroke.

We had a great time rowing.

Xeno

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

Short and long intervals, perfect for burning calories and feel great!

Hello Rowers,


This morning we had a couple great workouts.

Five times one minute and ten seconds on, with fifty seconds off, then five times two minutes and ten seconds on, with fifty seconds off. In between we had a technical paddle, a good warm up and a relaxing cool down.


Second workout ten times thirty-five seconds on and twenty-five seconds off. A lose paddling break and four times one minute and ten seconds on, and fifty seconds off. Finally four times thirty seconds on and off. Cool down.


Become one of our worldwide ROW2GO members. $17 per month no strings attached.


Xeno

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

Lower blood pressure, row with us!

I asked for feedback from my members and stay tuned for improvements to come. You will find more specific description of the workouts. I will be carrying a little notepad with me to write down key components of the workout. In the last two filmings I used a mic that picks up more surround sound. This makes view and rowing to the workout more colorful.
Become a member for $17 a month and enjoy your rowing machine for decades to come. Because I will be rowing for decades since my plan is to bit fit enough to chase down my great grand children.
All the best, sincerely,
Xeno

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

May 5th Workout at the Iron Oarsman become a member of the world wide club

click here for further information

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

Rowing workout and technique in French and English on the same day!

Hello Rowers,
Yesterday I was asked by a French member of our worldwide club if I could run a French spoken workout, “pas de problem I said”. I was productive yesterday and filmed a workout spoken in French and a workout in English. It was a lot of fun to do the workouts back to back because it brought my total meters rowed to 22KM including the distance I rowed in the morning.
Become a worldwide member with row2go. It is only $17 per month with no long term commitment!
Let’s get rowing!
XENO

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

Calorie busting rowing workout, row to be able to eat!

Great sets of power strokes with rest reduction.

I will always be rowing. The exercise fits my body. After reflecting today, I also row because it gives me permission to eat something. I have the world’s slowest metabolism.

Become a member for the worldwide rowing club row2go! $17 no obligation. Check with your doctor before starting the rowing program. We have up to four new workouts a week ready to row with.

Sincerely,

Xeno

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

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.