Your 1000m row time!

The Guvnor

Between 2 and 3 minutes

Thanks D!

The gentle online ribbing (friendly competition) defo helps!:D

Your easily good for 3m15 imo but unless there is a C2 event in the CF regionals best to fully focus on what you're going to be doing there.

Slight thread derail but when and where are the regionals and who's the main competition?

Transform

Between 2 and 3 minutes

The Guvnor wrote: »

Thanks D!

The gentle online ribbing (friendly competition) defo helps!:D

Your easily good for 3m15 imo but unless there is a C2 event in the CF regionals best to fully focus on what you're going to be doing there.

Slight thread derail but when and where are the regionals and who's the main competition?

yes there is a 1000m row in the first event but now is not the time to be practicing that.

events are here - http://games.crossfit.com/features/announcing-regional-workouts

competition? Every other bloke that made it to regionals really.

jugger0

3:08, just gotta cut 8 seconds and ill be happy. The glute pain is unbelievable after this!

The Guvnor

Between 2 and 3 minutes

jugger0 wrote: »

3:08, just gotta cut 8 seconds and ill be happy. The glute pain is unbelievable after this!

Good work mate. A bit quicker than I would like (more pressure) - 3m08 dead or 3m08.something?

Anyone going sub 3mins will need to take a picture to verify it!:D

3m08 was your flat out max? If so 8 seconds is a long time to shave off - does not sound like it sitting here but on the machine it's a bit different!:)

jugger0

The Guvnor wrote: »

Good work mate. A bit quicker than I would like (more pressure) - 3m08 dead or 3m08.something?

Anyone going sub 3mins will need to take a picture to verify it!:D

3m08 was your flat out max? If so 8 seconds is a long time to shave off - does not sound like it sitting here but on the machine it's a bit different!:)

Think it was 3m08.4. Yeah flat out max... i reckon it will indeed take a while to break the 3 min mark unfortunately.. i might do a few sets of 500m for a few days and then get back to it, oh ya ill take a picture for sure, its a great thing to do for a warm up, nothing like it!

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

Think it was 3m08.4. Yeah flat out max... i reckon it will indeed take a while to break the 3 min mark unfortunately.. i might do a few sets of 500m for a few days and then get back to it, oh ya ill take a picture for sure, its a great thing to do for a warm up, nothing like it!

Thats a great time!! It's taken me months to knock off 4 seconds of my 1000 metre time. I managed to do a 3:25 2 weeks ago but you really need to be doing this seriously to knock off 8 seconds.

I was wrecked after my 3:25, almost puking, I left the gym after that. I think that's my limit. I've gone back to 2000 metre rows at a non-killing pace for my warm ups.

Rakish

Between 2 and 3 minutes

I did 1:34 for 500M in 2009 so I put myself safely in the 3-4min range.

I've seen professional rugby players row, I've never seen any of them hold a 1:00/500M pace apart from on a max power test (One stroke).

The Guvnor

Between 2 and 3 minutes

jugger - that 0.4 second makes all the difference in terms of trying to chase the time!

It's only 1m34.2!

Rakish defo in the 3m-4m range.

I don't follow what you are on about re: the rugby players - you saying the can get a 1m even on the machine for a stroke or two?

The Guvnor

Between 2 and 3 minutes

Antivirus - 4 seconds is a lot in terms of a 1000m piece.

At the very sharp end even 0.4 second is a lot!:D

More times posted please - we all need (read I need) a good motivational kick up the rear to do more of these!

jugger0

AntiVirus wrote: »

Thats a great time!! It's taken me months to knock off 4 seconds of my 1000 metre time. I managed to do a 3:25 2 weeks ago but you really need to be doing this seriously to knock off 8 seconds.

I was wrecked after my 3:25, almost puking, I left the gym after that. I think that's my limit. I've gone back to 2000 metre rows at a non-killing pace for my warm ups.

Yeah after the 2ks im usually flat out on the floor trying to hold down my lunch, the 1ks arent much better to be honest! im not sure which is worse.

How tall are you by the way? i think tall lads have alot more potential for better times.

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

Yeah after the 2ks im usually flat out on the floor trying to hold down my lunch, the 1ks arent much better to be honest! im not sure which is worse.

How tall are you by the way? i think tall lads have alot more potential for better times.

I'm 5'10 and I'm 75.5kg. I would have thought longer legs would be an advantage, lol.

AntiVirus

Between 2 and 3 minutes

The Guvnor wrote: »

Antivirus - 4 seconds is a lot in terms of a 1000m piece.

At the very sharp end even 0.4 second is a lot!:D

More times posted please - we all need (read I need) a good motivational kick up the rear to do more of these!

It's taken about 4 months to just come down by 4 seconds and that's rowing every time I go to the gym. The amount of extra power I need to put in just to knock of 5 seconds is an extra average 25watts (325 -> 350) over the 3:20,

To go from a time of 3:08.4 to 3 mintues flat you need to go from anverage of 418.7 -> 480.1 :eek:

As The Guvnor say, "At the very sharp end even 0.4 second is a lot! " is very true.

I found a great calculator on the Concept2 website if anyone is interested in calculating their watts

http://www.concept2.com/us/interactive/calculators/watts.asp

The Guvnor

Between 2 and 3 minutes

Great Calculator.

Says you need to hit 1600 watts to get a 1m00.3 even for a stroke.

It sounds easyish to say just do 500 watts for 2m58 seconds!:D

jugger0

What 500m time would i need for a <3min 1k?

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

What 500m time would i need for a <3min 1k?

Average 1:29.9 and you're there

jugger0

AntiVirus wrote: »

Average 1:29.9 and you're there

Ahh thats not too bad atall...

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

Ahh thats not too bad atall...

Can I ask what's your SPM is and what damper setting do you normally use?

Good luck, hope you do it. Maybe in a couple of years I'll be there.

jugger0

AntiVirus wrote: »

Can I ask what's your SPM is and what damper setting do you normally use?

Good luck, hope you do it. Maybe in a couple of years I'll be there.

Whats an SPM? sorry but im a rowing noob.. im guessing damper setting is the 1-10 thingy? i keep it on 10 because it easiest for me!

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

Whats an SPM? sorry but im a rowing noob.. im guessing damper setting is the 1-10 thingy? i keep it on 10 because it easiest for me!

The SPM is the strokes per minutes. Good guess on the damper thingy!

For us rowing noobs damper settings are just personal preferences, real open water rowers row on a setting of about 3/4 as that's the same feeling as open water rowing.

jugger0

AntiVirus wrote: »

The SPM is the strokes per minutes. Good guess on the damper thingy!

For us rowing noobs damper settings are just personal preferences, real open water rowers row on a setting of about 3/4 as that's the same feeling as open water rowing.

Ohhh its over 30, maybe around 35.. Thats bad isnt it?

A 3/4 setting would without a doubt kill me!

AntiVirus

Between 2 and 3 minutes

jugger0 wrote: »

Ohhh its over 30, maybe around 35.. Thats bad isnt it?

A 3/4 setting would without a doubt kill me!

30 or 35 is not bad, nothing wrong with that. You're technique could be perfect rowing at either of those 2 numbers. To lower your stroke rate you've got to push harder with your legs, the benefit is you have slightly more recovery time between strokes.

Try it out, next time you're on the rower try rowing easy at about 30 spm as see what your average 500 metre split is. Then row at 30 spm pushing hard with your legs and see what your average 500 metre split is. You only need to do this for about 20 seconds each to see the difference.

You can mess about with the damper settings as well but you could be there all day. I went to the gym one day and ended up messing about with all the settings on the rower that I never got anything else done! :-D

If you like damper setting 10 and find you get your best out of it, then leave it at 10.

The Guvnor

Between 2 and 3 minutes

At the end of the day the time counts - if say technique is not great and damper is to the max but time is really low then rock on.

I personally go for 3/4 but might try 10 someday and go more arms!:D

jugger0

Not a 1k but i got a new pb on the 2k, 6:40.9, pretty angry at myself as i stopped at around 1800m because i thought i was going to puke, then went mental for the last few meters, was in some pain after! couldnt even lie down my legs hurt so bad.

The Guvnor

Between 2 and 3 minutes

Not bad mate.

Would not fancy doing a 2k atm.

On longer pieces like a 2k that is where the 3/4 setting comes in, imo.

jugger0

Ye i wont be doing another one for awhile, was thinking about leaving the gym after i was so fooked.

The Guvnor

Between 2 and 3 minutes

LOL - Been there mate.

Can leave you feeling a bit queasy for a bit!:D

The Guvnor

Between 2 and 3 minutes

This is an example of how NOT to use the C2:

http://www.todaysbigthing.com/ouch/2011/07/13

AntiVirus

Between 2 and 3 minutes

The Guvnor wrote: »

This is an example of how NOT to use the C2:

http://www.todaysbigthing.com/ouch/2011/07/13

lol, it reminds me of this one!

http://www.youtube.com/watch?v=pEJhQ9gKAb4

Transform

Between 2 and 3 minutes

man thats some funny sh1t right there!!

I was really hoping this thread would not come up for a while as need to go bloody do a 1000m!!

Eariler today i did 500m repeats x 6 with 90secs break between efforts - ave 1.42.1min - slow day!

TommyKnocker

And this is an example of how to use a CII :D

https://www.youtube.com/watch?v=JbuESIPFfz4

Form 3:02 on shows how you should look and feel at the end of your session :eek::eek: