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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 07-04-2006, 12:32 PM   #1
William Winger
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I've been lifting for a while so I can set my own goals for that, but I don't have much experience doing cardio... and I need to. My major focus will be rowing since I think it will contribute to my back muscles growth, but I need help forming my goals for rowing, running, and riding. Thanks.

I'm 6'2", about 180 pounds, and I currently have terrible endurance. The distances I'd like to aim for are:

500 meter row, 1500 meter row, 400 meter run, 1 mile run, 2 mile ride, and 5 mile ride.

So I'm wondering what's the maximum amount of time, what's respectable, and what's amazing (for a long-term goal of course...). Any help would be appreciated. Thanks again.
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Old 07-04-2006, 01:16 PM   #2
Chris Forbis
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This came up not too long ago (for the mile at least). The numbers below are ones I like that I also saw echoed in that thread.

1 mile - 7:00 is solid, 6:00 is good, 5:00 is great.

Obviously a specialist could do even better.
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Old 07-04-2006, 03:03 PM   #3
Carrick Joseph Hines
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I'm not quite sure how people on crossfit will respond to this but I've recently been wearing a 20lb weight vest while riding my bike. A usual ride for me is around 8 miles. I can post times if you want me to. If it's a work out your looking for to really kill your legs I suggest you give it a try. It is guaranteed to improve your times.
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Old 07-04-2006, 03:27 PM   #4
William Winger
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Thanks Chris, running is what I'm most comfortable with predicting times-wise those sound good.

Carrick, I had been thinking about riding a stationary bike (also treadmill and concept ii rower), but I think I should head another 1/2 down the street from my gym to my old high school track for running, and I can use my brother's road bike for the rides. As far as a vest goes, I don't have one, but I do have four loops of chain I could wear under a sweatshirt totaling 16 pounds. That could do, though... I hope it's not too hot when I go...
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Old 07-04-2006, 04:28 PM   #5
Carrick Joseph Hines
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Don't let me steer you wrong though William. I am unsure about possible issues/lower back injuries that may arise while riding with weight. If it makes you feel any better though, I haven't had any problems yet. :-) That said, I have seen very noticeable improvement in my times and leg strength since adding weight.
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Old 07-04-2006, 06:37 PM   #6
Patrick Schoudt jr
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for good times and/or to compare your times with others for rowing the concept 2 site is great. they also have a good group of rowing specific workouts.
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Old 07-05-2006, 02:40 PM   #7
William Winger
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Good idea Pat, thanks.
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Old 07-05-2006, 05:33 PM   #8
William Winger
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I did a max effort 500 meter row today after my normal lifting workout:

HR before - 117
Time for 500 meters - 1:37.0
HR after - 176

I started out on a 1:31 pace (according to the rowing machine's display), but had to slow down at the end. I think I should work on my endurance, as evidenced by the lessening of intensity toward the end (work at 500 and 600 meters distances) and the high HR at the end.

I'm really proud of this time, but I know my time in the 1500 (2000 is more standard, so I may switch to that) will be less impressive.
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Old 07-06-2006, 10:46 PM   #9
Aushion Chatman
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Someone was telling me that a better indicator on the row is your wattage vice the pace. (Eddie I think)...

Anyway, you may want to try using that as a guage as well, at least for your rowing work. Not sure what good wattage is, but I heard keeping up 300 watts is a good output. Not sure how that translates to pace.

Aush
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Old 07-07-2006, 04:08 AM   #10
Bryan Veis
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Aushion,

Pace and wattage are calculated by the PM2 or PM3 from the same sensor data. For comparative purposes, it doesn't make any difference which you use. For any given pace, the wattage reported will always be the same and vice versa. Wattage can be useful if you want to compare efforts across different sports -- like, say, cycling (assuming you have access to the necessary sensing equipment). I've been watching the Tour de France and am amazed by the outputs reported during the commentary.

For most people, the idea of pace is more familiar, although the erg isn't really going anywhere. The calculation can be fine-tuned based on bodyweight using an online calculator on the C2 site, but for those who don't row on water it is academic. If you plug in your weight, it will tell you how fast a shell crewed by 8 people of that weight pulling at a given pace would move in the water. It is useful for on-water coaches, though, because it can give an idea of the relative contribution of heavier and lighter rowers to the likely pace of the boat. It also gives posters on the C2 forums something else to argue about.
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