Your friend is correct—- between 4-5 on the damper setting is supposed to most closely replicate rowing on water.
As to the 500m row = 400m run or 1000m row = 800m run, I have my own Concept 2 (model D) at home, so I have lots of personal data to go by…and I’ve found that my 400m rows are very close to my 400m running times, but rowing the 500m (plus time to clip in and out of my rower) is not anywhere near equal.
My 1000m row times are in the 4:40ish range (yeah, I’m not a fast rower. Yet). Much, much slower than my 800m run time.
With all that said, since I now have to sub all running with rowing (knees), I use a straight 1:1 sub ratio, and it works great for me.
What does the damper setting look like and where is it located? I am using a “Concept II” Thanks!
What does the damper setting look like and where is it located? I am using a “Concept II” Thanks!
The damper setting is changed by adjusting the lever on the outside of the fly-wheel. On the Concept II, you should just be able to reach it on the right hand side of the wheel when sitting on the seat.
It points to some numbers (1-10) on the fly-wheel casing. I’ve been told that 4-5 is a typical setting to get the feel of water. I typically set it a little heavier for most sprinting efforts… but I’m a bigger guy so that plays to my strengths.
Your friend is correct—- between 4-5 on the damper setting is supposed to most closely replicate rowing on water.
As to the 500m row = 400m run or 1000m row = 800m run, I have my own Concept 2 (model D) at home, so I have lots of personal data to go by…and I’ve found that my 400m rows are very close to my 400m running times, but rowing the 500m (plus time to clip in and out of my rower) is not anywhere near equal.
My 1000m row times are in the 4:40ish range (yeah, I’m not a fast rower. Yet). Much, much slower than my 800m run time.
With all that said, since I now have to sub all running with rowing (knees), I use a straight 1:1 sub ratio, and it works great for me.
What does the damper setting look like and where is it located? I am using a “Concept II” Thanks!
It is the lever on the right side of the fan. There are numbers molded into the plastic and you can shift the lever up and down.
There seems to be some voodoo about the damper settings. Everybody tosses chicken bones, consults the stars and then says, “Put it in the middle.”
This is MY FAVORITE WOD!!!! Mainly becuase it is was my first wod and I had only found crossfit, but not Brand X, so I always do it as RX.
I still remember doing it outside while my son was at basketball practice. I practically passed out on the sideline in the gym afterwards, while the lights spun around. He wanted to talk to me and I said, “Not now, I am considering puking.”
Of course, this is my favorite in a “Get me a bucket” kind of way.
What does the damper setting look like and where is it located? I am using a “Concept II” Thanks!
The damper setting is changed by adjusting the lever on the outside of the fly-wheel. On the Concept II, you should just be able to reach it on the right hand side of the wheel when sitting on the seat.
It points to some numbers (1-10) on the fly-wheel casing. I’ve been told that 4-5 is a typical setting to get the feel of water. I typically set it a little heavier for most sprinting efforts… but I’m a bigger guy so that plays to my strengths.
Is 1 the easiest and 10 the hardest ont the concept II? This might explain why it felt like an easy workout today for me.
CFS WOD 090520 - Power Snatches & Depth Push-Ups
7 Rounds for Time:
10 x Power Snatch, 95#
10 x Depth Push-Ups, On 45# Plates 10:50
Cool-Down
Stretches
This was Ok, but I’m not terribly impressed with my time. I couldn’t keep the sets unbroken for too long… that was to be expected, but I should have managed the breaks better. I ended up breaking most of them 5-3-2 when I know that I make better time with a 6-4 split. Just a mental mistake early in the WOD that I let carry on too long. I switched over in my last set… but the damage was done.
Blows my theory of why it seemed easy then. The one I used was set at 9. I thought it was a fan setting.
The bigger number means it is letting more air into the fly-wheel chamber. The fly-wheel is essentially a big, weighted fan, so letting more air into the chamber slows the fan down faster, making each pull seem heavier.
The offset is that the computer can tell how fast the fan is slowing down, so it gives you credit for the heavier pull by making each stroke count for more distance/power. So for short fast sprints where you won’t run out of strength, some people up the damper setting to get more bang for their buck. Usually they’ll back it off a bit for extended efforts.
