CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 01-09-2011, 09:03 AM   #1
Michael Christian
Member Michael Christian is offline
 
Profile:
Join Date: Jan 2010
Location: Ft. Benning  GA
Posts: 10
Rowing Suggestions

Ok, so I've read a ton about drag factor, damper settings, and technique. I'm far from great but am getting better. My question is this, my friend suggested I up my damper from a 4 to 8 because I am decently strong(500 deadlift, 365 front squat) and short(5'8 205#).

So for the past 3 months I've done a 2k test to see any differences. I did a 2k row at 4 damper and hit 7:38, 5 = 7:41, 7 = 7:07, 8 = 7:02. But I've also greatly improved my technique in this time. My aerobic fitness is decent, ran first mile of Murph in 6:05 in 20# vest, so I was was wondering if maybe the improvement in technique and fitness I would be better to pull at a 4 again as 8 I hit muscle fatigue and nowhere near the aerobic fatigue I was getting at 4.

My tabata rowing has improved too hitting 1104m at 8 while my best at 4 was 990. Thanks for any suggestions.
  Reply With Quote
Old 01-09-2011, 09:56 AM   #2
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Rowing Suggestions

Why not some of the numbers in between 4 and 8?

If you're hitting muscular fatigue at 8, clearly you need to lower the damper. But that doesn't mean you need to go all the way to 4. I'm happy at 5 or 6, and you're much stronger than me.

Katherine
  Reply With Quote
Old 01-09-2011, 11:00 AM   #3
Michael Christian
Member Michael Christian is offline
 
Profile:
Join Date: Jan 2010
Location: Ft. Benning  GA
Posts: 10
Re: Rowing Suggestions

At 8 it was the last 500m that it seemed like I just couldn't push any harder and increasing my spm only made me do more work for the same distance. I was able to keep it between 1:40-1:45 almost the whole time.

I stuck with 8 b/c I did the drag factor test from the post awhile back and that was my most efficent between 4-10.
  Reply With Quote
Old 01-09-2011, 11:18 AM   #4
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Rowing Suggestions

Remember that 4 on one rower's damper could equal 8 on another. I crank the damper up to 10 on the C2s at my on-base gym and the drag factor is STILL lower than when I row at 4-5 at my affiliate.

It really depends on technique, muscular endurance, and length of the piece. Generally I reduce the damper a bit if I'm doing a 1K or 2K.
  Reply With Quote
Old 01-09-2011, 11:28 AM   #5
Struan Potter
Member Struan Potter is offline
 
Profile:
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 712
Re: Rowing Suggestions

It depends on the rower, but the ideal drag factor for 'boat on water' feel is 135. On the monitor go to options, select more options, then display drag factor. The damper setting won't be the same for each rower to get the same drag factor, so you may need to fiddle around with it to get it right.
  Reply With Quote
Old 01-09-2011, 10:26 PM   #6
Jason Peacock
Member Jason Peacock is offline
 
Jason Peacock's Avatar
 
Profile:
Join Date: Mar 2008
Location: Seattle  WA
Posts: 563
Re: Rowing Suggestions

You're trying to optimize to early - seriously, it doesn't matter that much at this point (1:40 splits for a 500m).

Set the damper at same setting every time (consistency is key), on my crew team team we'd always set it at 6 for everyone regardless of their strength differences. (men's heavyweight team)

If you're a lightweight/woman then setting the damper lower will have benefits, but again it's a trap to optimize too early.

My suggestion for better rowing, beside improved technique is to practice developing power at low stroke rates (spm). Row at 18-20spm, pulling hard on each stroke with a slow relaxed recovery. Focus on this for all your next workouts - low stroke rate, hard pull. Also, pick a target split for your pieces and stick with it - no faster/slower. For example, the next 500m you choose to do 1:40 - make every stroke be exactly 1:40. Again, consistency is key As you get better you can start worrying about strategy, damper settings, etc...
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
help or suggestions..... Kenneth A Hinz Exercises 3 01-17-2010 04:23 PM
need suggestions Dustin Boman Nutrition 9 02-23-2009 11:33 AM
Concept 2 Rowing Machine vs. Johnson W7000 Rowing Machine Kirsten Dawn Arnold Equipment 9 03-16-2006 06:25 PM
Suggestions... Scott Parker Exercises 7 08-10-2005 10:43 AM
Any suggestions...? Scott Parker Exercises 9 10-28-2003 08:45 AM


All times are GMT -7. The time now is 02:55 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.