Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 14, 2010
Sep 13, 2010
Rowing Technique in stick figure form :-)
This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 11, 2010
A fun workout that can be used on the water too, read on...
Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 8, 2010
Her rowing looks effortless and she wins Olympic gold
Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 1, 2010
Tasting my own medicine...
For years I have been rowing every day. I started when I was 13 and a half years old and kept rowing daily until I turned 32. Now I am 38, married with four children under the age of 13 and I coach daily and reduced my daily rowing routines to 5X 45 minute sessions per week.
This change in exercise pace made me appreciate the rowing workouts that much more. By being forced to NOT row, I enjoy that much more getting on the rowing machine and feeling what makes rowing so enjoyable.
First, I find that the rowing range of motion and its repetition loosens up the body from ankles through the lower back to the shoulder blades. I always begin my rows by warming up fragments of the rowing stroke which emphasis full extensions of the limbs and hinging at the hip joint thus also stretching out the hamstrings.
Second, breaking a sweat comes gradually and easily. With rowing almost 90% of the body's muscles are being used all while being seated on a comfortable seat which makes sliding and using the leg drive smooth as if floating on air. I find power for my muscles by adjusting my stroke per minute rate to my breathing rhythm. I take deep breath throughout the stroke cycle. Rhythmic breathing is in its own right a strength exercise, because the lung volume is more utilized during exercise than during sedentary work. The combination of breathing and moving the body up and down the rowing track gently warms the body up.
Third, by the time I am 3/4 through my rowing routine, I feel better about myself mentally. The positive endorphins kick in and I come to truly appreciate how doing a rowing workout delivers the "goods" so to speak.
I have always said to beginners how powerful of a life changing discipline rowing is. Now that I do not have the luxury of rowing everyday, I get to taste my own medicine and I LIKE IT.
If you have never rowed before, I hope that my short piece will make you curious about rowing. Rowing is a gentle sport on your joints, no impact. This is the one sport where you will see elder athletes in their 90ies still compete.
All the best, row soon, row far,
sincerely,
Xeno Müller, Olympic gold and silver medalist, Olympic record holder
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 21, 2010
A new intermediate rowing workout for rowers and their rowing machine :-)
Hello Row2goers
My name is Xeno Muller. I won Olympic gold and silver in the men's single scull. I still own the Olympic record. Here is a short description of our latest workout that you can find on www.row2go.com
We had a solid workout pushing over 1100 strokes in 45 minutes. We made sure that the warm up covered the technique fundamentals. Rowing is an easy exercise to get into. When you join Row2go you get all the information you need to familiarize yourself with the proper rowing technique that enables you to enjoy rowing for the next 300 years. We broke a great sweat and had smiles on our faces. Register to read more about the details of the workout and download availability for smart phones, big screen TVs, or MP3 players, always row with your Olympic gold and silver medalist and Olympic record holder :-) find all the information here
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2010
Hello Row2goers,
This workout was filmed Saturday morning early, prior to the two group classes that I usually lead at 8 and 9 in the morning. Needless to say, I put in my miles that morning. I rowed 30 kilometers total and felt great. This workout was a solo row during which I pushed 45 minutes. I always make sure to warm up with technical drills. Read on to get the written detail of the workout, as a stream, downloadable video files and MP3 version of the workout....
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 25, 2010
A great beginner workout on Row2go!
Hello Rowers!
Last Saturday we rowed an easy workout with slow technical drills and a few power pieces at low rates.
Overall we pushed a good 45 minutes and it felt great. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 11, 2010
Watching and listening to a new rowing workout on a weekly basis... Yes you can!
Hello Row2goers!
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 15, 2010
An hour of power for different fitness levels.
Hello R2G rowers,
We had a great workout on our Concept2 machine. Row2go owns two kinds of machines C2 and a Xeno Muller signature Waterrower which comes with 6 months of R2G workouts for free.
Our workout consisted of a technical warm up followed by a pyramid of 2 minute pieces ranging from stroke rate 20-22-24-26-28. At that point we switched...follow for the rest here
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 5, 2010
Keep your body moving on your rowing machine
Hello,
If you are looking for the perfect exercise to bring you to better health and fitness, look no more. My name is Xeno Muller, I won Olympic gold and silver in rowing and my passion and job is to row with others. The Waterrower is the perfect machine to exercise with. You can join me everyday on your waterrower for a session by logging into www.row2go.com. Also have a look at my Signature Waterrower, which features a more adjustable footboard and a wider handle.
Row far,
Xeno
www.ROW2GO.com!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 20, 2010
Xeno Signature Waterrower
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 14, 2010
First 2010 rowing workout
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Dec 23, 2009
Dec 8, 2009
Happy Row2go rower
Hello Xeno,
I am glad to hear your move went without a glitch.
I just completed the 14km stroke for stroke. I have been rowing almost everyday without fail since becoming a member. I have done more exercise in the one month since joining that I did in the past 3 years.
My gym membership is now canceled, worst of all I did not use it this year. Being in the IT field it is difficult to set a schedule since my hours are unpredictable. Row2go has changed the way I keep fit and it is now a part of my life.
I have attached some pictures of my setup, its not much since I live here temporarily. I have the WaterRower club without the computer since I wanted to save the extra $200. After starting to use it I was very disappointed with not getting the computer. R2G solved this also, I do not need the computer anymore and that extra $200 goes a long way in terms of membership fees.
I really enjoy the upper body sessions, but I have to say that overall I could not be more pleased with what I am getting as a member, It is not possible!
Regards,
Heinrich
Long Island, NY
I am glad to hear your move went without a glitch.
I just completed the 14km stroke for stroke. I have been rowing almost everyday without fail since becoming a member. I have done more exercise in the one month since joining that I did in the past 3 years.
My gym membership is now canceled, worst of all I did not use it this year. Being in the IT field it is difficult to set a schedule since my hours are unpredictable. Row2go has changed the way I keep fit and it is now a part of my life.
I have attached some pictures of my setup, its not much since I live here temporarily. I have the WaterRower club without the computer since I wanted to save the extra $200. After starting to use it I was very disappointed with not getting the computer. R2G solved this also, I do not need the computer anymore and that extra $200 goes a long way in terms of membership fees.
I really enjoy the upper body sessions, but I have to say that overall I could not be more pleased with what I am getting as a member, It is not possible!
Regards,
Heinrich
Long Island, NY
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Dec 6, 2009
Iron Oarsman has moved to Back Bay Fitness! Family, health, rowing, with Xeno Müller
Hello Rowers,
I am pleased to announce a great change of location. Iron Oarsman has moved to 2675 Irvine Avenue, Newport Beach, CA 92660. Now we offer, coffee, locker rooms, towel service, a nice wooden floor, other fitness programs.
If you can't make it to our physical location, that is not a problem. You can join my workouts online at www.row2go.us
I look forward to working out with you.
Row far,
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 30, 2009
Rowing workout with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 19, 2009
Oct 11, 2009
Rowing downloads on Row2go.us
Rowing downloads on Row2go.us
Have fun
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 5, 2009
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.
Sep 28, 2009
Sep 14, 2009
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 SeekersI 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.
Sep 8, 2009
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.
Aug 22, 2009
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.
Aug 20, 2009
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.
Jul 21, 2009
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.
Jul 7, 2009
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.
Jun 21, 2009
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.
Jun 14, 2009
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
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.
Jun 13, 2009
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.
Jun 9, 2009
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
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.
Jun 7, 2009
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
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.
Jun 6, 2009
Rowing Clinics By Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2009
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.
May 22, 2009
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.
May 14, 2009
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.
May 10, 2009
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.
May 8, 2009
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 5, 2009
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.
May 3, 2009
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.
Apr 29, 2009
My dad on his S1 waterrower.
This is great!!!!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Sep 14, 2010
Daily rowing is good for you.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 13, 2010
Rowing Technique in stick figure form :-)
This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 11, 2010
A fun workout that can be used on the water too, read on...
Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 8, 2010
Her rowing looks effortless and she wins Olympic gold
Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 1, 2010
Tasting my own medicine...
For years I have been rowing every day. I started when I was 13 and a half years old and kept rowing daily until I turned 32. Now I am 38, married with four children under the age of 13 and I coach daily and reduced my daily rowing routines to 5X 45 minute sessions per week.
This change in exercise pace made me appreciate the rowing workouts that much more. By being forced to NOT row, I enjoy that much more getting on the rowing machine and feeling what makes rowing so enjoyable.
First, I find that the rowing range of motion and its repetition loosens up the body from ankles through the lower back to the shoulder blades. I always begin my rows by warming up fragments of the rowing stroke which emphasis full extensions of the limbs and hinging at the hip joint thus also stretching out the hamstrings.
Second, breaking a sweat comes gradually and easily. With rowing almost 90% of the body's muscles are being used all while being seated on a comfortable seat which makes sliding and using the leg drive smooth as if floating on air. I find power for my muscles by adjusting my stroke per minute rate to my breathing rhythm. I take deep breath throughout the stroke cycle. Rhythmic breathing is in its own right a strength exercise, because the lung volume is more utilized during exercise than during sedentary work. The combination of breathing and moving the body up and down the rowing track gently warms the body up.
Third, by the time I am 3/4 through my rowing routine, I feel better about myself mentally. The positive endorphins kick in and I come to truly appreciate how doing a rowing workout delivers the "goods" so to speak.
I have always said to beginners how powerful of a life changing discipline rowing is. Now that I do not have the luxury of rowing everyday, I get to taste my own medicine and I LIKE IT.
If you have never rowed before, I hope that my short piece will make you curious about rowing. Rowing is a gentle sport on your joints, no impact. This is the one sport where you will see elder athletes in their 90ies still compete.
All the best, row soon, row far,
sincerely,
Xeno Müller, Olympic gold and silver medalist, Olympic record holder
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 21, 2010
A new intermediate rowing workout for rowers and their rowing machine :-)
Hello Row2goers
My name is Xeno Muller. I won Olympic gold and silver in the men's single scull. I still own the Olympic record. Here is a short description of our latest workout that you can find on www.row2go.com
We had a solid workout pushing over 1100 strokes in 45 minutes. We made sure that the warm up covered the technique fundamentals. Rowing is an easy exercise to get into. When you join Row2go you get all the information you need to familiarize yourself with the proper rowing technique that enables you to enjoy rowing for the next 300 years. We broke a great sweat and had smiles on our faces. Register to read more about the details of the workout and download availability for smart phones, big screen TVs, or MP3 players, always row with your Olympic gold and silver medalist and Olympic record holder :-) find all the information here
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2010
Hello Row2goers,
This workout was filmed Saturday morning early, prior to the two group classes that I usually lead at 8 and 9 in the morning. Needless to say, I put in my miles that morning. I rowed 30 kilometers total and felt great. This workout was a solo row during which I pushed 45 minutes. I always make sure to warm up with technical drills. Read on to get the written detail of the workout, as a stream, downloadable video files and MP3 version of the workout....
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 25, 2010
A great beginner workout on Row2go!
Hello Rowers!
Last Saturday we rowed an easy workout with slow technical drills and a few power pieces at low rates.
Overall we pushed a good 45 minutes and it felt great. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 11, 2010
Watching and listening to a new rowing workout on a weekly basis... Yes you can!
Hello Row2goers!
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 15, 2010
An hour of power for different fitness levels.
Hello R2G rowers,
We had a great workout on our Concept2 machine. Row2go owns two kinds of machines C2 and a Xeno Muller signature Waterrower which comes with 6 months of R2G workouts for free.
Our workout consisted of a technical warm up followed by a pyramid of 2 minute pieces ranging from stroke rate 20-22-24-26-28. At that point we switched...follow for the rest here
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 5, 2010
Keep your body moving on your rowing machine
Hello,
If you are looking for the perfect exercise to bring you to better health and fitness, look no more. My name is Xeno Muller, I won Olympic gold and silver in rowing and my passion and job is to row with others. The Waterrower is the perfect machine to exercise with. You can join me everyday on your waterrower for a session by logging into www.row2go.com. Also have a look at my Signature Waterrower, which features a more adjustable footboard and a wider handle.
Row far,
Xeno
www.ROW2GO.com!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 20, 2010
Xeno Signature Waterrower
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 14, 2010
First 2010 rowing workout
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Dec 23, 2009
Dec 8, 2009
Happy Row2go rower
Hello Xeno,
I am glad to hear your move went without a glitch.
I just completed the 14km stroke for stroke. I have been rowing almost everyday without fail since becoming a member. I have done more exercise in the one month since joining that I did in the past 3 years.
My gym membership is now canceled, worst of all I did not use it this year. Being in the IT field it is difficult to set a schedule since my hours are unpredictable. Row2go has changed the way I keep fit and it is now a part of my life.
I have attached some pictures of my setup, its not much since I live here temporarily. I have the WaterRower club without the computer since I wanted to save the extra $200. After starting to use it I was very disappointed with not getting the computer. R2G solved this also, I do not need the computer anymore and that extra $200 goes a long way in terms of membership fees.
I really enjoy the upper body sessions, but I have to say that overall I could not be more pleased with what I am getting as a member, It is not possible!
Regards,
Heinrich
Long Island, NY
I am glad to hear your move went without a glitch.
I just completed the 14km stroke for stroke. I have been rowing almost everyday without fail since becoming a member. I have done more exercise in the one month since joining that I did in the past 3 years.
My gym membership is now canceled, worst of all I did not use it this year. Being in the IT field it is difficult to set a schedule since my hours are unpredictable. Row2go has changed the way I keep fit and it is now a part of my life.
I have attached some pictures of my setup, its not much since I live here temporarily. I have the WaterRower club without the computer since I wanted to save the extra $200. After starting to use it I was very disappointed with not getting the computer. R2G solved this also, I do not need the computer anymore and that extra $200 goes a long way in terms of membership fees.
I really enjoy the upper body sessions, but I have to say that overall I could not be more pleased with what I am getting as a member, It is not possible!
Regards,
Heinrich
Long Island, NY
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Dec 6, 2009
Iron Oarsman has moved to Back Bay Fitness! Family, health, rowing, with Xeno Müller
Hello Rowers,
I am pleased to announce a great change of location. Iron Oarsman has moved to 2675 Irvine Avenue, Newport Beach, CA 92660. Now we offer, coffee, locker rooms, towel service, a nice wooden floor, other fitness programs.
If you can't make it to our physical location, that is not a problem. You can join my workouts online at www.row2go.us
I look forward to working out with you.
Row far,
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 30, 2009
Rowing workout with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 19, 2009
Oct 11, 2009
Rowing downloads on Row2go.us
Rowing downloads on Row2go.us
Have fun
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 5, 2009
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.
Sep 28, 2009
Sep 14, 2009
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 SeekersI 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.
Sep 8, 2009
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.
Aug 22, 2009
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.
Aug 20, 2009
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.
Jul 21, 2009
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.
Jul 7, 2009
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.
Jun 21, 2009
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.
Jun 14, 2009
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
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.
Jun 13, 2009
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.
Jun 9, 2009
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
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.
Jun 7, 2009
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
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.
Jun 6, 2009
Rowing Clinics By Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2009
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.
May 22, 2009
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.
May 14, 2009
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.
May 10, 2009
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.
May 8, 2009
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 5, 2009
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.
May 3, 2009
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.
Apr 29, 2009
My dad on his S1 waterrower.
This is great!!!!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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