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Old 11-16-2011, 03:05 PM   #201
Randy Tarasevich
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Re: 500m Row Times

My PR was 1:26, down from 1:34. This is when I was doing SS/TM, no conditioning and the GOMAD diet. I thought that was impressive....I fished out on the floor for a couple of min. afterwards.
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Old 11-29-2011, 08:22 PM   #202
Shawn M Wilson
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Re: 500m Row Times

Got a c2 at home now so updating this to track in a month.

500m 1:40, hoping for close to 1:30 before January ticks in a month from now.
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Old 11-29-2011, 09:35 PM   #203
Matthew Vesey
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Re: 500m Row Times

My current PR for 500m Row is 1:23.6 on Damper 5. @ 165 BW

Started using Concept 2 as my warm up and cool down every day before and after lifting. Completely substituted rowing for running and my 5km run times dropped significantly as a result (nice when it works). Every day warm up is 500m sprint followed by strength followed by a cooldown metcon at 5000m sprint. My 5000m sprint PR is still a work in progress. Very Humbling to see a few sub-1:20 500m sprint. I have been landlocked at my time for a while not having a clue what I can do to decrease time further.
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Old 11-29-2011, 09:58 PM   #204
Daniel Frankel
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Re: 500m Row Times

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Originally Posted by Matthew Vesey View Post
My current PR for 500m Row is 1:23.6 on Damper 5. @ 165 BW

Started using Concept 2 as my warm up and cool down every day before and after lifting. Completely substituted rowing for running and my 5km run times dropped significantly as a result (nice when it works). Every day warm up is 500m sprint followed by strength followed by a cooldown metcon at 5000m sprint. My 5000m sprint PR is still a work in progress. Very Humbling to see a few sub-1:20 500m sprint. I have been landlocked at my time for a while not having a clue what I can do to decrease time further.
Have you had anyone coach you with proper form? I may not be the best rower, but I know that a slight form change can go a long way.

Impressive, none the less.
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Old 11-30-2011, 09:09 AM   #205
Matthew Vesey
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Re: 500m Row Times

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Have you had anyone coach you with proper form? I may not be the best rower, but I know that a slight form change can go a long way.

Impressive, none the less.
No I have not. I will look into a possibility of a coach- thanks a lot!
Right now, I am trying to find a 1 on 1 Olympic Lifting Coach- super expensive in Ottawa. Near $150-$200 / session is what I am seeing. If that fails I can always look for someone to coach my rowing form.

-Matt
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Old 11-30-2011, 04:31 PM   #206
Daniel Frankel
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Re: 500m Row Times

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No I have not. I will look into a possibility of a coach- thanks a lot!
Right now, I am trying to find a 1 on 1 Olympic Lifting Coach- super expensive in Ottawa. Near $150-$200 / session is what I am seeing. If that fails I can always look for someone to coach my rowing form.

-Matt
No problem

See if maybe you could ask for a free assessment from a CF gym with a coach who has their rowing cert. Not exactly sure if any would be susceptible (spelling/proper wording?) to granting you one, but maybe you could put it off as trying to see what kind of trainers the gym has.

I've only once been in a CF gym my whole life, and that was to purchase a squat rack, so I don't really know how the business works all too well.

EDIT: Film yourself, post it on digital coaching. Just realised a bunch of people could probably help you.
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Old 12-01-2011, 04:20 PM   #207
Ben Norris
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Re: 500m Row Times

Ive heard that increasing your deadlift and squat will result in a decrease in your 500m rowing time
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Old 12-01-2011, 04:58 PM   #208
Matt Haxmeier
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Re: 500m Row Times

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Ive heard that increasing your deadlift and squat will result in a decrease in your 500m rowing time
There definitely seems to be some correlation there. As my deadlift and squat has increased my row times for both longer and shorter pieces have decreased.

Also the journal has lots of good rowing videos with Erin Cafaro? sp? It goes over lots of technique issues that are somewhat counterintuitive. i.e. don't reach too far forward, don't lean very far back, don't slide up very far on the recovery, keep feet firmly placed against the footpad, etc. Definitely watch those.
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Old 12-02-2011, 10:47 AM   #209
Erik Glynn
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Re: 500m Row Times

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Originally Posted by Ben Norris View Post
Ive heard that increasing your deadlift and squat will result in a decrease in your 500m rowing time

Yes.

We do lifting over the winter to prepare for spring race season for the men's rowing team here at Alabama. We're doing 2-a-days right now with 10km+ on the rower in the AM and heavy DL, clean, squat, and leg press in the PM.

Technique is the most important factor on a rower to get better times.

Poor technique=poor power application.

500m time = 1:22.1 (45 mins after a 2k...)
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Old 12-03-2011, 04:32 AM   #210
Ian Lawton
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Re: 500m Row Times

Hey guys,

Newbie 'crossfitter' here

Not rowed for some time but used to do a 10 x 200m with 30 sec recovery around 1.28 per 500 pace.

A pass me the sick bucket beast of a session if your short on time!!

Ian
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