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Exercises Movements, technique & proper execution

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Old 09-20-2006, 02:30 PM   #1
Sam Lepore
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Hey Folks--

I hopped on the Concept 2 this morning to try my first ever 500 Meter Sprint. (new to Crossfit) My time was 1:41. I think. At the end it said Avg./500 meter was 141.6. So I am assuming that since I only rowed 500 meters total that my average should be my correct time. Right? Make sense? For some reason I am thinking that this was not my time now.

Anyway-- If this is my time... How does this compare to others? I have seen some guys on this message board doing 1:30 or close to it. That is Sick! It seems as if getting another 11 seconds is going to be nearly impossible but it is going to be fun to try!

Thanks!
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Old 09-20-2006, 02:44 PM   #2
William Winger
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I think you'll be alright. The first time I jumped on the erg (about two and a half months ago) I pulled a 1:39.X, now my PR is 1:24.0. A lot depends on how tall and heavy you are. I'm 6'2" 190, and I also have what has been called a 'natural stroke' (not kidding, it has), if you're significantly smaller you may have difficulty pulling that fast.

A good resource for rowers is concept2.com, they have online ranking boards, if you're interested in how you measure up.

My primary focus with rowing is the 500, so my rowing training consists of (when I do it, which hasn't been recently):
Tabata intervals, 20 seconds on- 10 seconds off X8
Creatine-phosphate training, 125 m sprints with full rest
Glucose training, 375 m sprints with 3 minute rest
Oxygen system training, long pulls of 2000+ meters

You shouldn't train in each way more than once a week, there's no real need. Also, work on your form (though form isn't quite as critical in the 500), and be prepared to meet pukie, as is inevitable for most rows below 1:30 (I've found).

Any other questions?
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Old 09-20-2006, 02:53 PM   #3
Sam Lepore
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Thanks! I will check out the Website.

Not as lean as you Bill. I am 6'4" 230. So I guess we have an advantage on this one. Other Exercises are tougher for the Tall guys like us.

After the 500 sprint, I could not believe how exhausted I was. Awesome workout. I then did some dumbell thrusters and pull-ups. 25 min workout...WOW! Love it.

Thanks again.
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Old 09-20-2006, 04:47 PM   #4
David Sailor
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Here's another reference:

I'm 5'8", 177lbs. The first time I rowed a 500m, it was about 1:45 and thought "that didn't feel too bad." The next was at 1:41 and was tougher but felt there was gas in the tank.
My best so far is 1:33, was one of the toughest things I've done, I didn't flop to the floor but only because the straps were loose enough for me to slither away.
My goal is to get below 1:30 but I just haven't had the guts to give it a go lately.
Bill, very nice time. I can only imagine the discomfort brought on by that time!

David
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Old 09-20-2006, 05:10 PM   #5
Sean Pizel
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I rowed 127.8 on my first attempt. Felt like a hundred dollars afterwards.

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Old 09-20-2006, 06:23 PM   #6
William Winger
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Sure thing guys, now I have to restart my 'rowing training' so that I can keep ahead of you all!
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Old 09-20-2006, 07:47 PM   #7
Andy Shirley
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Personally the 1000m takes a lot more out of me than the 500, not that the 500s are easy.

Haven't seen a rower in a few weeks though.
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Old 09-20-2006, 08:17 PM   #8
David Aguasca
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i'm 145lbs, and 5'10", and i recall my best time for the 500 was 1:51.?. i think weight is a significant advantage on the erg, while when it comes to perfomance on the water, times between lightweights and heavyweights don't differ as much.
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Old 09-20-2006, 08:33 PM   #9
Laura Rucker
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I got a 2:14 the other day. 160ish BW. 5'0"...very short but strong legs. ;)

I'm shooting for 2:00 on my next one, because I had done the most recent painstorm immediately beforehand.
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Old 09-20-2006, 09:27 PM   #10
Eva Twardokens
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height, and weight make a big difference in rowing...i feel the WORST after a 500M...like a hundred bucks....Canadian! My pr is 1:44 and it is our female gym record. I also know Carla Mac would probably work me...I have seen her average 18 calories per row on FGB.
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