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-   -   500m row 1:28 (http://board.crossfit.com/showthread.php?t=16294)

Jeff Dale 01-29-2007 10:59 AM

I finally did it! I just pulled as hard as possible for the entire time. Got it down to 1:26 pulls for awhile then it crept up to 1:32 toward the end. I wanted to die when it was over, what a sucky feeling! (1:28,47 cal,470watts,37ave.stroke)
http://www.crossfit.com/discus/messages/29/36131.jpg

Jon Gilson 01-29-2007 11:41 AM

Nice pull, Jeff. Great job, you stud, you.

Best,

Jon

Michael Manseau 01-29-2007 02:52 PM

So Jeff, did the advice payoff re: pushing harder with the legs more than concentrating on the pull?
Gotta get my fat a** back to the gym.
Congratulations on hitting a milestone.

Jeff Dale 01-29-2007 05:30 PM

Yes, that is key for sure. Drive with the legs, HARD. Also lean back slightly at the end of the pull. I did a fast pace through 200m, around 45ppm. Then slowed to keep from gassing early and just pulled as hard as I could. I used the return to recoop between pulls.

Now back to working on my strength deficits...

David Wood 01-30-2007 05:32 PM

Wow! Nice work! (I haven't broken 1:38 in a year, so 1:28 seems like another dimension.)

What's your BW (if I may ask)?

David Sailor 01-30-2007 07:23 PM

Jeff,

Great Job! What damper setting did you use? Was this the same setting you normally use or did you change it? Thanks, David

Jeff Dale 01-30-2007 08:51 PM

Thanks David W. and David S.
6'2" 174lbs, I'm guessing my height helps me more than my weight. I own the model B so I have the fan closed off and I use the large, inner sprocket. I tried the smaller sprocket once, didn't like the feel so put it back and never moved it again.

James Dent 02-26-2007 02:05 AM

Well done Jeff. I got a PB yesterday 1.35 for 500m. I tried sculling for the first time yesterday with a rowing club - that definitely changes your technique on the C2 for the better.
I had the damper on level 10 bytheway..


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