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Exercises Movements, technique & proper execution

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Old 04-19-2012, 06:21 PM   #11
Matthew Vesey
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Re: 2 k row and 5 k row - best time for both?

I was inspired by Erik's row times and busted my butt today. New PR for 5km at 17:52.6. Pretty pumped!
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Old 04-20-2012, 12:51 AM   #12
Ewen Roth
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Re: 2 k row and 5 k row - best time for both?

Good job, Matthew.

About spm, you have to find a happy medium between the gym rats spazzing out at 40spm all the time and those who've been told to do good long strokes and as a result never go above 25spm.

Even for the big boys the standard range for a 2k is 30-35spm. For a 5k, usually 25-30spm.
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Old 04-20-2012, 08:25 AM   #13
Greg Light
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Re: 2 k row and 5 k row - best time for both?

500m - 1:25.5
2000m - 6:53
5000m - 18:13
10000m - 38:38

I love / hate rowing.....
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Old 04-20-2012, 11:26 AM   #14
Stuart Carraway
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Re: 2 k row and 5 k row - best time for both?

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I love / hate rowing.....
I know the feeling, haha! That feeling whenever you get off, especially after a 5000, of your legs not being there is just weird. Or at least mine feel that way.
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Old 04-20-2012, 11:27 AM   #15
Stuart Carraway
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Re: 2 k row and 5 k row - best time for both?

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Originally Posted by Matthew Vesey View Post
I was inspired by Erik's row times and busted my butt today. New PR for 5km at 17:52.6. Pretty pumped!
That is sick, nice job man!
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Old 04-20-2012, 05:42 PM   #16
Shane Jensen
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Re: 2 k row and 5 k row - best time for both?

500: 1:26.6
1000: 3:18.9
2000: 6:59.4

Haven't done anything longer than a 2k.
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Old 04-21-2012, 02:36 AM   #17
Ryan Gerke
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Re: 2 k row and 5 k row - best time for both?

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Originally Posted by Ewen Roth View Post
Good job, Matthew.

About spm, you have to find a happy medium between the gym rats spazzing out at 40spm all the time and those who've been told to do good long strokes and as a result never go above 25spm.

Even for the big boys the standard range for a 2k is 30-35spm. For a 5k, usually 25-30spm.
This was a freakin epiphany for me today. I'm 6'5" and I've always been one of those spazs rowing at 40 spm. I did a 4x500m interval set after reading this and focused on keeping my spm at about 30 and just crushing every pull. I managed a 1:37/500m average over the whole workout. Never came close to that before. Thanks for the tip!
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Old 05-01-2012, 06:02 AM   #18
Erik Glynn
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Re: 2 k row and 5 k row - best time for both?

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Originally Posted by Matthew Vesey View Post
I was inspired by Erik's row times and busted my butt today. New PR for 5km at 17:52.6. Pretty pumped!
Nice Work!

In all honesty, with a little technique work, I believe all crossfitters could be awesome rowers. Technique is the only reason I'm a little faster than some of y'all. If you own a box, call up a local rowing team and ask if they could teach a rowing technique class some day. I do that regularly at boxes in the area to help crossfitters get better (and not look like fools on the rower).
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Old 05-01-2012, 08:06 AM   #19
James Hanley
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Re: 2 k row and 5 k row - best time for both?

I'd say I've been on the erg 3x in the past 6 months and haven't been doing much conditioning outside of BJJ so it'll be interesting to see what happens when I test these.

I just bought an E Model C2 with PM4 and am finding excuses to use the absolute hell outta it. This seems as good an excuse as any!

Christened it last night with a 1m 23.8s 500m! *barf*
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Old 05-04-2012, 03:29 AM   #20
James Hanley
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Re: 2 k row and 5 k row - best time for both?

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Originally Posted by James Hanley View Post
I'd say I've been on the erg 3x in the past 6 months and haven't been doing much conditioning outside of BJJ so it'll be interesting to see what happens when I test these.

I just bought an E Model C2 with PM4 and am finding excuses to use the absolute hell outta it. This seems as good an excuse as any!

Christened it last night with a 1m 23.8s 500m! *barf*
So an update...

I've since pulled a moderately intense 3m 20.7s 1km. And last night did a couple of blocks of 5 mins at a 1m 43.5s pace, rating around 26-27. The next goal is to sustain that pace for 7 minutes and come in over 2km for that time.

I love my erg
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