"experience more than results"
Thanks for the early post!! Anyway to get them at this time everyday??
So is this a total of 7 or 8?Thanks
md, 7 total.
Great videos from the Black Box Summit where James is presenting:www.sicfit.com
1207mForgot to check average watts. Would have been nice to be able to compare to the sprint rows from last month. Anyone know how to calculate average watts from distance in metres over 30sec?
091122Row 30 secRest 2:30 repeat 7 timesTotal Meters (184, 184, 184, 183, 183, 181, 183) = 1282Avg Watts (649, 641, 641, 639, 637, 614, 631) = 636
Answering my own question with this fantastic little row calculator I found:http://johnrippon.com/util/row_calc.html
169 / 168 / 172 / 168 / 172 / 172 / 170 = 1191 played with damper (range 2-7) and did not get much difference.
Martin- Just a word of caution. The formula that these calculators use is:P = 2.8(d/t)^3where d and t are your distance and time. This is _only_ true if you have rowed at a constant speed throughout the entire interval. So, over large distances this is a pretty good approximation because most of the time is spent rowing at a steady pace...but in a short interval like a 30 sec sprint this is typically a poor assumption because there is a lot of acceleration going on. So depending on how fast you accelerate to your top speed and if you can maintain it, there can be a lot of error in estimating your average power using any of the online calculators.
181,181,174,169,179,168,169 = 1221.plenty of HSPU practice in warm-up.
176,175,173,173,168,170,170=1205 mRyan B.
166 / 172 / 173 / 173 / 171 / 169 / 169 - 1193m
166, 163, 162, 158, 156, 153 153 = 1111 mTook a long time to recover, that was painful. Just got back from Mexico yesterday, good to be back!
1197, I wanted/expected more. Played with damper on every round and it seems somewhere between 5-7 is best for this time/distance. My one round below 170m (164m)was @ damper 3, my best was 176m @ damper 6.Recovery good, I just don't have the power in my hips to really kill this WOD. If I was to repeat this WOD my damper wouldn't go below 5. Ass slippage was present again so I may have to play with the foot stretchers, too.My bis are really pumped up, that's not a good sign.My word is 'dedgerls', as in that's what my arms feel like.
176, 177, 181, 180, 179, 179, 177 = 1249 total metersPlayed with damper settings from 7 to 10, I didn't notice much difference in them.Thanks Doug Zirkle, Lisa M and Geoff Aucoin for the comments on the T2B yesterday. I really do appreciate the help!
Eric R173,171,170,170,169,169,1691191mAvg watts were lower than last time we did 100% x 30secs
138-140-136-137-137-137-137Total = 962m
153-154-151-148-148-148-149Total=1051mThanks to Laura for talking me into doing this after a 1rm deadlift session where I pulled a PB of 276# :o)I felt good for the first 3 rounds but the last 4 were a stru--gle! However, once it was over I was glad I did it.
Total=1158m167,168,167,160,168,164,164Played with damper 9-5, 8&7 felt bestslipping off of seat at lower settings but over all pretty happy with effort much better then last row sprints
166,168,168,165,164,162,163Total=1156Damper at 7 for all but last which was set to 8. Messed with stroke rate and power, not sure which worked best.
1195m 167/171/172/173/172/171/169damper 7 for all. played with foot board on 1st and last set. I don't really think it made a difference between notch 3 for 2-6 and 1 on the other two. Got a little queasy but not as much as last time when I did it early a.m. According to De Vany maybe I got more GH fasted/first thing=queasy. I dunno.
176m @ damper 5176m @ 5.5177m @ 6175m @ 6173m @ 5.5172m @ 5171m @ 5total - 1220m In the last 2 intervals they form started to drop off in the last 10 seconds. The seat was all over the place. To warm up I did power snatch, OHS & hang squat snatch, then power snatch and hang squat snatch and finally squat snatch. All were singles. I ended up getting a PR snatch @ 155# and still felt like I had more to give.
176-174-173-166-166-166-164=1185Just found myself a Model D on craigslist. Picking it up on Wednesday. Excited to have one less reason to have to use Dartmouth's undergrad facility.
Jaysus, Corson, nice work buddy!
Total meters = 1223 (Damper 6 all the way through)Catching up after being out all week with the flu. Did yesterday's workout a little while before the row intervals.A: 60/70/80f/80/83kgB1: 40kg (2.5 pood) unbroken x 3B2: 3/3/2 (embarassing!!)C1: pace definitely made these ones burnC2: unbroken x 3 (finally got the hang of the kipping T2B)James, sorry for the late message but my name didn't make it into the overall results for last weekend (not that I was a contender) is it because I subbed DB Thrusters for the wall balls?
Did this one at Crossfit Las Vegas.Thanks to Joe and Zach for the hospitality. Great box, great atmosphere!!!169/168/166/164/162/163/165 = 1157
total meters - 1322 Did not track watts.
1174 as rxed
total meters = 1283184, 182, 184, 185, 184, 182, 182@ damper 5, 6, 7, 8, 9, 7, 7
1142 as rx'dNeed some serious rest and technique work....body fried
38/6'2"/193Total: 12691) 184m @ 1:21 pace2) 183m @ 1:21 pace3) 188m @ 1:19 pace4) 182m @ 1:22 pace5) 178m @ 1:24 pace6) 176m @ 1:25 pace7) 178m @ 1:24 paceTried to maintain 180+ but started losing ground at round 5.
174 (fell off) / 182 / 191 / 189 / 185 / 184 / 184total- 1289~gm2
Don't have a rower and none of the local gyms were open on a sunday...guess that's what you get for living in a small town.Sub 65# SDHP for the rower:Reps:21, 22, 22, 22, 21, 21, 21
@ OPT @ 10:30AM174/167/163/160/162/155/156=1137gave all I had so it is what it is. Work capacity needs to come back & then improve from there. Thanks Geoff/CorsonGood rows Rob & Brent!
1215m168-173-175-176-175-174-173took a little while to find a way to max this. Used a more aggresive stroke return to up my rating from interval 3 onwards.Rad workout James!
162/162/162/158/152/158/1561110mFor those keeping track the leafs won their 4th game last night.
161, 159, 162, 163, 164, 164, 163 = 1136
Just finished with Mark Rippetoes seminar. Looking forward to getting back into the mix monday.
damn... beaten by Joey and Unit... "til we meet again..."
1.1532.1503.1514.1455.1456.1447.145total = 1033something obviously happened after round 3???checked my watt ave it was 331/128 = 2.5did some snatch work afterGood job on the PR Ali!!
144/138/115[fell off ~ 12 secs left]/138/136/136/133 [fell off with 6 secs left and kept rowing]Total = 943First 2 @ damper 6Remainder @ damper 4Need to work on faster turn overThanks to Geoff and Rob for trying to "fix" my form - will keep your comments in the frontal lobe for next time.
1: 168m, 43 s/m, 1:29.2 avg/500, 492 avg watt2. 167m, 43 s/m, 1:29.6 avg/500, 487 avg watt3. 167m, 43 s/m, 1:29.5 avg/500, 489 avg watt4. 169m, 45 s/m, 1:28.4 avg/500, 507 avg watt5. 166m, 45 s/m, 1:30.0 avg/500, 480 avg watt6. 166m, 43 s/m, 1:30.2 avg/500, 477 avg watt7. 166m, 43 s/m, 1:30.2 avg/500, 477 avg wattTotal Meters: 1169PWO: 40gP (MRM shake), 10gC (mashed yams w/ cinnamon)Notes: - Done at home. - Damper at 7 on all sets. - Lost the seat a little in set 5. - Unhappy with my Power Ratio here, previous workouts of Sprint Row have yielded much higher Power Ratios. I am still nursing the hurt right knee, so I am not overly concerned.- Need to play with damper settings and determine best for me in relation to Power. Thinking about trying 5/6.
1177Avg 169m/30sDamper 5/6 for all
157161158157154154155=1096damper was at 7
Watched the Wods from the black box summit - i must say the ROM on their pullups was very suspect. I really appreciate James emphasis on complete full rom i think it makes us all better athletes. I would hope that all those owners of their own boxes would be more particular about their ROMs hmmmmm
Row WOD: 30sec 100 effort for meters!162161159161161157157= 1118m
Did an extra :30 about 20min Later on damper Zero to see the results, and my score was 184 which was my second highest during the wod on damper 7. I'll take this as an indication of my stroke getting more efficient.
Had to do this a day late. Damper on 5.1. 1782. 1823. 1794. 1775. 1756. 1757. 175Happy with the consistency but I need to pull harder.
ForgotTotal = 1241
1-1402-1423-1474-1445-1416-1407-147=1001Felt bad...sore back
Well, I successfully pulled and held a 1:20 sec 500m pace today... for about 22 seconds.1. 171?? give or take a few2. 1743. 1774. 1735. 1716. 1797. 172Total meters traveled = 1217m
total was 1011. individaul rounds were in the 140's ea. time. lost the paper where i wrote them down.
Total - 1473m- Was right around 200m on each round- Didnt even think to look at or change the damper- First time on a rower since the Games. It's good to be back and to have access to equipment!!- I'm not sure how to use the concept 2, so it will take me a bit to get comfortable here. How do you keep from falling off the damn thing?!?
37 y/o M, 6ft 180lbs. Chris in Tampa. 30 sec x 7, only 1:30 rest. Total = 1318m.
1.5 mile warm-up run (12:39)total row: 1212m1.5 mile cool-down run (11:33)1 heaping scoop refuel, PFC, yes
1-1702-1703-1654-1645-1566-1567-156Total = 1137 m
1214 total.Damper at 7 for all but one. dropped to 6 and didn't like the feel.Needed to push more in rounds 1 and 2..insufficient warmupmount
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