500m Row
50 Double unders
Rest exactly 3 mins between rounds.
Post total time and time per round.
Coach's Notes. (standard times of 0545, 0630, and 0800)
Rower damper and drag factor settings are constant sources of confusion and debate for both new and experienced athletes. Bottom line is you need to find the settings that maximize output for your technique, but there are guidelines to help get you there. Two quick resources here...ask a trainer if you have questions.
Training Videos.
Post total time and time per round.
Coach's Notes. (standard times of 0545, 0630, and 0800)
Rower damper and drag factor settings are constant sources of confusion and debate for both new and experienced athletes. Bottom line is you need to find the settings that maximize output for your technique, but there are guidelines to help get you there. Two quick resources here...ask a trainer if you have questions.
- "How to Set Your Drag Factor" - CFE article by Erin Cafaro, with links to excellent vids.
- "C2 Drag Factor: A guide to what you may not know" - helpful article from the CF discussion board.
- Pick a tough but achievable goal and try to hit it every round...maybe 2 x your personal best on unbroken double unders.
- Perform 1:00 of max DU, and track the number completed per round.
- Sub 100 singles (2:1 instead of the normal 3:1).
Training Videos.
- Just for kicks, here's a vid of 17 y/o Ryan O'Rourke rowing 500m in 1:18.1, setting an American record for his age group. He didn't do any double-unders after, though...what a slacker.
- And, IMCF alumnus Dave Hudson was on mainsite yesterday if you missed it. 700 burpees??? Beast mode for a good cause.