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-   -   2000 Meter Row (http://board.crossfit.com/showthread.php?t=33480)

Chuck Geyer 06-23-2008 08:17 PM

2000 Meter Row
 
You'll find that in every erg competition the most prestegious event is the 2k race. So, how do you compare? For those who have never done it before, you'll find this takes a little more strategy (....and balls ;) ) Than the really short peices.

My PR: 6:13.6

I allways felt like i could have done better but before I could, i ended up tearing a bunch of muscles in my back during while i was in my best erging shape, so I'll never know if I could have broken that 6:10 barrier.

Justin McGinley 06-25-2008 08:37 AM

Re: 2000 Meter Row
 
I have to give this a try next time I am at the gym. I'd be thrilled to be within 30 seconds of your PR, but who knows. I might be faster going all out than I think I am.

Chuck Geyer 06-25-2008 11:28 AM

Re: 2000 Meter Row
 
Yeah give it a go. GL to ya!

Leonid Soubbotine 06-25-2008 11:50 AM

Re: 2000 Meter Row
 
Did 6:59 on the third try a long time ago. Never done it since.
6:13 is flying!

Jimi Miller 06-25-2008 12:48 PM

Re: 2000 Meter Row
 
This is my number 1 thing I'm working on right now in between WODs. I'm a terrible rower but this should be good for me. 9:48 first time through last week. Once I knew a bit more about what I was in for I did a 9:15 yesterday .

I hope to get below 8min someday soon. I've only been able to keep that pace up for the first 600-700m so far. I'm definitely going to need to do some research on technique. No trainer unfortunately.

Chuck Geyer 06-25-2008 01:19 PM

Re: 2000 Meter Row
 
well in the grand scheme of things 6:13 is pretty good, not great/godly/amazing for a college rower. I would have loved to break 6 min mark but for my size its pretty hard (i'm 6'2" most elite rowers are 6'5"/6'6" on average). As for you Jimi, what i recommend that you do if you want to improve your times once you are done your workout, get on the erg and go steady state for 30 or more minutes working on technique. I can't tell you how much more improvement is possible with technique. I am a crew coach for hs and i can tell you that a smaller weaker crew will win hands down with better form. Application of power is most of the time more important than potential power. Focus on utilizing the legs as much as possible on the drive, the vidoes that cf gives are pretty good. Look them over a couple times and really pay attention to what the girl is saying. Oh and lastly, all i can say is don't go to high on a damper setting, or to low. I tend to use 5, I find that i am more efficient at that setting.

Anyway, hope to see some more erg scores, like to see what crossfitters are at. Thanks to those who have posted so far :)

Chris Walls 06-25-2008 01:24 PM

Re: 2000 Meter Row
 
Hey Chuck, check out www.logsitall.com (wfs) for some data on where CrossFitters are at with the rowing.

Richard Vanmeerbeek 06-25-2008 01:55 PM

Re: 2000 Meter Row
 
Tried for the first time last week and got 6'48". I did it on damper 8, I will definitely give 5 a try then, becaus a 6'13" sounds pretty damn fast !

Chuck Geyer 06-25-2008 03:04 PM

Re: 2000 Meter Row
 
Yeah, i'd like to challange Johathan Burns to do the 2k. He is the guy on the crossfit main page that did a 500 meter in 1.18. something. Thats pretty good. Thanks for the website! :) Keep in mind when you are doing a 2k you don't want to be at a really low stroke rate. Yes it is all based on preference but you won't see to many really good 2k's at a stroke rate below 28. Normally having the damper at 8 will effect your stroke rate and your ratio.
ratio is the amount of time on the drive compared to the amount of time on the recovery. You want to have a shorter amount of time on the drive and a longer amount of time on the recovery. the ideal ratio is 2:1 (recovery:drive) On the erg it can be a little bit more difficult getting that ratio, but the principal is still the same, get less time on the drive and more time on the recovery.

Bryan Veis 06-25-2008 06:15 PM

Re: 2000 Meter Row
 
Chuck,

Where do you coach? I had daughters row at W-L and TJ.

Chuck Geyer 06-25-2008 06:38 PM

Re: 2000 Meter Row
 
I coach last spring at TJ as the Men's 4V coach. I helped out Andy with the 3V every now and then. When did your daughter/s go to TJ?

Chuck Geyer 06-25-2008 06:40 PM

Re: 2000 Meter Row
 
i coached fot tj last spring. Coached the 4v and helped out with the 3v. When did you daughter go to TJ?

Bryan Veis 06-26-2008 04:43 AM

Re: 2000 Meter Row
 
[Slaps forehead] Oh, okay, I think I know who you are now. We weren't really active in the boosters, but I think I saw you at the end-of-season gathering.

My youngest just graduated from TJ. She started in the bow, but for most of last season, she was in the 3-seat on the 1v. She started rowing for Ron when she was a freshman and progressed through the 3v and 2v as a sophomore and junior.

Maybe you could help me out here -- I can't get a decent explanation out of my daughter of the "Row Like a Unicorn" mantra. I gather that it involves more of a forward lean just prior to the drive? (She hasn't been on the erg lately, but I have, so I'd like to know if there's a new secret technique. :) )

Chuck Geyer 06-26-2008 09:59 AM

Re: 2000 Meter Row
 
I don't completely agree with the row like a unicorn deal but here is basically what it is:

you row with your head tilted slightly down. The perfect amount is when your neck and back are in a strait line. I have been told that this does two things. Gets your spine strait through to your head and also when catching, it becomes more difficult to open your back up at the catch when your head is pointed down.
That is the good, now for the bad: Where your head leads your body will follow- doing this will cause your hands to drop at the catch (hands dropping will cause your blade to sky and then a late catch) Also might cause you to drop your outside sholder, also causing your blade to sky)
ALL in all its just a coaching style.

Chuck Geyer 06-26-2008 10:00 AM

Re: 2000 Meter Row
 
PS really cool to see you on here. Small world right

Bryan Veis 06-26-2008 01:17 PM

Re: 2000 Meter Row
 
Yes, kind of a small world.

I have tried to convince the girls for the past couple years that Crossfit would be good supplemental conditioning for crew, but didn't have much luck with that. Now, they're off to college and my influence in the conditioning department will be even less than it was (which is to say, it is going from small to nil). I don't know what they will do in college -- one (the W-L grad) has indicated an interest in triathloning and kickboxing(even though she did not cox in high school, she did cox at the Potomac Boat Club for a while -- maybe she will take that up again); I'm not sure what the other wants to do. Neither one is tall enough to row (except maybe as lightweights) in college -- at least, I really doubt it.

Okay, so I take it that the "unicorn" part would relate to (sort of) "pointing" with the forehead to achieve the desired straightening of the neck" ? Do you try to lengthen the neck to accomplish that? I don't think I've ever had a problem opening my back at the catch, but then again, I'm always alone when I erg (and I only erg -- it might be fun to actually get in a shell and row, but timewise, it just wouldn't work for me). I see your point about dropping the hands; I suspect that you might also be setting yourself up for some back strain if you leaned your neck too far forward and caused the rest of your spine to curve with it.

Anyway, thanks for the explanation.

Are you going to continue to coach at TJ next year? Good luck to the team. I have probably made my last trip to the Occoquan, but we'll be watching the sports section.

Chuck Geyer 06-26-2008 08:49 PM

Re: 2000 Meter Row
 
yeah, i'd like to get into tri's but I feel that i am to big for them. I did a sprint tri not to long ago that really kicked my butt. I really enjoy the crossfit. I actually found an affiliate called crossfithardcore.com that ups the workouts one notch (don't like having more than 1 day off a week and like longer workouts.) Anyway crossfitendurance.com is pretty good for your daughter that is interested in tri's.

as for the unicorn, just tilting your head not extending it.

Nick Shimondle 07-07-2008 07:11 AM

Re: 2000 Meter Row
 
Hey guys, glad to see some competitive rowers here. I currently row for my college in the upper peninsula of michigan, which presents its own challenges due to the ice but that's another story. Anyways so far my PR for a 2k is about 7:30, but then again I'm a 155 lb 5'9" lightweight varsity rower so I am loosing some leverage there :p. I'm hoping that crossfit will help me improve my times though!

Bill Patton 07-07-2008 07:22 AM

Re: 2000 Meter Row
 
funny to see a thread for rowers here - i worked for concept2 for 8 or nine years - and happen to know of a very successful collegiate coach who prescribes crossfit workouts for his varsity crew. when i told him about logsitall and invited him to use it to track his kid's progress and workouts - his comment was "i don't want other schools learning about this, and seeing what my kids can do...".

btw the permalink for crossfit/logsitall.com 2k standings:
(top time 5:58)

http://www.logsitall.com/stats-embed...d&ag=0&mmx=min

-bill patton

Tom Fetter 07-07-2008 10:58 AM

Re: 2000 Meter Row
 
He's got a point.

The local rowing club supplemented their erg training with two trips/week to Fredericton's CF affiliate, and the performance jump in the regattas this Spring has been pretty remarkable.

Tim Luby 07-07-2008 11:48 AM

Re: 2000 Meter Row
 
6:13 is pretty beastly--nice work. My best was 7:11, but I've only tried the 2k twice.

Aushion Chatman 07-09-2008 08:42 AM

Re: 2000 Meter Row
 
That "unicorn" thing sounds like the reasoning behind some coaches teaching you to keep your head down in the deadlift...

This thread is pretty cool, I'm not a rower and only really jumped on the erg through CF...I've never done a 2k, I'll have to give it a go after I've recovered a bit.

Chuck Geyer 07-11-2008 01:52 PM

Re: 2000 Meter Row
 
Thanks alot for that site!

Daniel Olmstead 07-12-2008 02:31 PM

Re: 2000 Meter Row
 
I did this for the first time the other day, got 7:25. I assumed you would want the highest damper setting for the greatest power, so I did it at 10, but I'll have to try it again sometime with a lower one to see what happens - my 500m avg pace did drop from 1:43 to about 1:55 over the course of the run.

Wade Smith 07-12-2008 07:25 PM

Re: 2000 Meter Row
 
Did 2k row today; damper 5:
7:23

Not sure my technique is good enough to shave time from that. Must watch videos again.

Brandon Oto 07-13-2008 05:48 AM

Re: 2000 Meter Row
 
Quote:

Originally Posted by Daniel Olmstead (Post 348807)
I did this for the first time the other day, got 7:25. I assumed you would want the highest damper setting for the greatest power, so I did it at 10

Aiiiiiii!!!!

Do a search on this.

Chuck Geyer 07-13-2008 10:20 AM

Re: 2000 Meter Row
 
yeah, i'd say try doing it on lower damper setting. Think of the damper setting as gears on a bike. for an all out sprint on flat land you wouldn't put it on the lowest gear setting nor the highest. At the lowest your cadence would be to high and you also wouldn't get enough power on your strokes. At the highest gear your cadence would be to low and the power for each stroke is to hard.

David Smith 07-23-2008 03:26 AM

Re: 2000 Meter Row
 
Quote:

Originally Posted by Chuck Geyer (Post 336152)
You'll find that in every erg competition the most prestegious event is the 2k race. So, how do you compare? For those who have never done it before, you'll find this takes a little more strategy (....and balls ;) ) Than the really short peices.

My PR: 6:13.6

I allways felt like i could have done better but before I could, i ended up tearing a bunch of muscles in my back during while i was in my best erging shape, so I'll never know if I could have broken that 6:10 barrier.

^^ This is an impressive time in my opinion.

I only ever used to undertake 1000m rows, and my best time there was ~3:29 (highest damper setting), which just about destroyed me! I shudder to think what a 2000m row at good pace would do -- it would get nasty I'm sure. I'm working on technicque and building endurance, and will see how things go.

James Reynolds 07-29-2008 07:00 AM

Re: 2000 Meter Row
 
My best is 7:28

Next goal is sub 7:15

Bill Patton 07-29-2008 05:43 PM

Re: 2000 Meter Row
 
interesting - the median 2k time in logsitall for some age groups is dropping - maybe partly as a result of this thread?

current top 20:
Position Total Time Sex Age Gym Affil.
[1] Jonathan Burns 5 mins 58 secs M 30 Northwest Crossfit
[2] Chuck Geyer 6 mins 13 secs M 23
[3] Casey Chopek 6 mins 26 secs M 28
[4] Chris Kamper 1| 6 mins 38.1 secs M 44 YMCA Central Denver
[5] Ryan Whitenack 6 mins 40 secs M 29
[6] Mike Stehle 6 mins 41 secs M 42 CrossFit Jersey Shore
[7] Phillip (Raze) Pound 6 mins 46 secs M 25 The Body Lab
[8] Scott Jenkins 6 mins 47 secs M 38
[9] Nick Lavato 6 mins 47.5 secs M 25
[10] Mike Houghton 6 mins 50 secs M 29 CrossFit951
[11] John Dunlap 6 mins 51 secs M 40 CrossFit New England
[12] Kevin Hier 6 mins 51 secs M 38 Lifetime
[13] Matt Keener 6 mins 51 secs M 33 Crossfit Pittsburgh
[14] Mike Taylor 6 mins 54 secs M 46 Solo
[15] ken cutrer 6 mins 59 secs M 44 gsx
[16] Ben Bergeron 7 mins 0 secs M 31 CrossFit
[17] Ole Jørgen Brønner 7 mins 0 secs M 22
[18] Jake Galgon 7 mins 1 sec M 24
[19] Adam Rogers 7 mins 6 secs M 26
[20] Jason Homesley 7 mins 9 secs M 35 CrossFit Tri-Cities


median for all:
7:55

perma-link to all 2k entries in logsitall (live link - always shows up to date entries)

http://www.logsitall.com/stats-embed...d&ag=0&mmx=min

-bill

Ted Apollo 08-06-2008 09:56 PM

Re: 2000 Meter Row
 
i am trying to achieve all my level 1 fitness goals. the time for the level 1 2k row is 8:10.

my first try was 8:39 then my second was 8:42.

i am going to try to lower the damper to see if that helps. i might be coming out of the box to hard and building up lactate too fast.

Justin Algera 08-07-2008 06:59 AM

Re: 2000 Meter Row
 
Row'd a 2k for the first time last night and hit 7:46 at a 5 damper setting... I think I actually started too slow as I had a bit left in the tank afterwards. Can definitely use some help with my pull as it seems Im pulling too much with my arms.

Michael Francis Romano 08-07-2008 07:57 AM

Re: 2000 Meter Row
 
my personal best was 6:51 during last crew season. Our coach was kind enough to surprise us with another 2k immediately following the first....which I completed in 7:01. I prolly could have gone A LOT faster, but I got a herniated disc and have been rehabbing ever since. I'll def be able to break that after rowing for georgetown this year.

Michael Francis Romano 08-07-2008 08:02 AM

Re: 2000 Meter Row
 
and what's with everyone rowing with a 10 damper? unless you're freakin arnold schwarzenegger, a 3-5 will give you your best time by and large (3 being for lightweights, and 4-5 being for heavyweights)

Chuck Geyer 08-07-2008 01:38 PM

Re: 2000 Meter Row
 
Thank you to anyone who supports me saying that a high damper setting is a good thing. SPREAD THE WORD!

As times go i am pretty siked at how many people are stepping it up and trying their hand at this workout!

Keep it up and keep posting the times!

Brandon Oto 08-07-2008 03:36 PM

Re: 2000 Meter Row
 
Quote:

Originally Posted by Chuck Geyer (Post 369719)
Thank you to anyone who supports me saying that a high damper setting is a good thing. SPREAD THE WORD!

Is NOT a good thing, Chuck meant... just so nobody gets confused.

Ben Chapman 08-20-2008 10:45 AM

Re: 2000 Meter Row
 
6:32 on the concept 2 yesterday. Definitly gonna have to see how I can tweak my form, I know next to nothing about rowing.

David Sailor 08-20-2008 04:31 PM

Re: 2000 Meter Row
 
I did a 7:26 a few weeks ago, damper setting 6. What a miserable experience, I can't imagine the discomfort of getting a sub 7. I do want to attemp this again with a lower damper setting to compare.

Tom Woodward 08-20-2008 04:41 PM

Re: 2000 Meter Row
 
Quote:

Originally Posted by David Sailor (Post 380593)
I did a 7:26 a few weeks ago, damper setting 6. What a miserable experience, I can't imagine the discomfort of getting a sub 7. I do want to attemp this again with a lower damper setting to compare.

Yeah, the 2K is rough. I've yet to pace myself correctly in the first three tries at it. It was all fly and die the first time then the last two I left way too much in the tank after the first 1500. I've recently heard the 500 splits from fastest to slowest should be: 1, 4, 2, 3, so I may try that next time.

Thomas R. Stegelmann 08-21-2008 11:13 AM

Re: 2000 Meter Row
 
Quote:

Originally Posted by Tom Woodward (Post 380603)
I've recently heard the 500 splits from fastest to slowest should be: 1, 4, 2, 3, so I may try that next time.

Actually, it is more like 1, 2, 2, 1 - Compare to http://www.concept2.co.uk/birc/train...e_strategy.php


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