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Old 03-01-2006, 06:25 AM   #1
Chris Kemp
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Had my first go for ages at a max effort 500m row today.

Got 1:28

bw 187
drag 4.5

Only 2 secs to get this one. Will try once or twice a week after my warm-up.

Cheers, kempie
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Old 03-04-2006, 11:37 PM   #2
Sean Guerrant
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Kempie,
That's a hell of an impressive 500m time. Wasn' the original challenge to row better than a 1:30? I saw the most recent challenges posted and for some reason I thought 1:30 was the original challenge. (?)
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Old 03-05-2006, 12:22 PM   #3
Chris Kemp
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Thanks Sean!

The one I saw on the trophy case page was to beat 1:26 - which seems to have been the best time posted by any of the CFHQ gang. I know there was a rowing thread and benchmark times for 2000 and 500 which may have been the one you saw. Anyways, want something to aim for on this so the only way is down!!



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Old 03-05-2006, 07:13 PM   #4
Brad Williams
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I managed a 1:27.2 on this today while attemting the 500m row plus 20 strict pull ups. I missed the 1:26 row but manged to finish the row plus pull ups with about three seconds to spare. Finding the extra second on the row is going to be a challenge. As I was coming off the erg and heading for the pull up bar I almost spewed all over the floor.

This was not an especially pleasant four minutes.
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Old 03-06-2006, 09:17 AM   #5
Dennis Yiatras
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chris or brad do you know what your (spm) for the 500m was..
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Old 03-06-2006, 09:50 AM   #6
Brad Williams
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Dennis,
I was pulling around 48 spm with the damper on 7. My df was around 170-185.
I am still experimenting and trying to figure out the best setting for the damper for this distance. High seems to work well given the short time of exertion involved.
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Old 03-06-2006, 10:05 AM   #7
Dennis Yiatras
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Brad,

I take it that df means heartrate is that correct..
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Old 03-06-2006, 10:38 AM   #8
Brad Williams
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Df is drag factor. A while back there was a very lengthy discussion here about rowing and drag factor. Essentially drag factor represents how much force you are pulling with each stroke. Optimal drag factors differ based on the distance rowed, intensity and bodyweight of the exerciser.
I think you press OK and Rest simultaneously on the display panel to show your drag. You have to do it before your first stroke though. It is displayed on the bottom right of the display panel.

Here is a link to the discussion, lots of pages to get through but a lot is said in the first posting.

http://www.crossfit.com/discus/messages/22/13650.html


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Old 03-06-2006, 11:12 AM   #9
Dennis Yiatras
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I have a d model so I have to go to options and check out my df.. thanks for info..
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Old 03-06-2006, 12:19 PM   #10
Chris Kemp
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Dennis, I am rowing at between 33 and 36 spm with the damper at about 4.5. Used to just leave it on 10 but since shifting down, my stroke feels more efficient and crisp. No idea of drag factor cos they replaced the usual C display with an old Amiga graphic display!!

Regarding stroke, I believe in an explosive drive and relaxed recovery. I just cannot maintain any sort of control at 40+

Cheers, kempie
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