Good to have you back, Carl.
Workout of the Day
4x 500m Row
Full recovery between efforts
How do you get the best time on a Concept 2 Erg in a 500m sprint? The easy answer is a lot of training.
But for today’s purpose you’d want to consider a few things:
1. Damper setting – Bruce Kocher of Concept 2 says that “More is not better.” Often it’s beneficial for a novice rower to row at a damper setting above 7, but most elite rowers row at 5 or below, many at zero. For a 500, a good starting point for someone in our gym is 5. Greg Hammond of Concept 2 say’s “If you Feel that you ‘Have to’ have the damper on 10 to get a good score that could be because you have a stroke rate that is too high.
2. The start – You don’t have many strokes to finish the piece, maybe 50, so if you don’t get off the line quick it’s going to be tough to finish with a good score. Three quick, short (think half stroke) pulls should get the fan moving, then ease into full length strokes.
3. Learn about drag factor – This is a bit more heady a subject than most of us care to examine, but if you’re interested read more about it HERE.
Check out – Periodic Table of Meats (veggies, shield your eyes)
Eat – BBQ Lamb Ribs w/Whole9 Coffee Rub
Watch – Interview with Mikko Salo at the 2011 Games by Rogue Fitness – video [wmv] [mov] Buy – MetCon Gear
Friend of CrossFit Costa Mesa Sheryl “Punky” Condon is competing tomorrow in the RAW Powerlifting Nationals in Stranton, PA. You can watch her lift tomorrow at 6am via the Live Stream HERE.
CrossFit Costa Mesa is at a critical moment, a time in our story when a rising tide could raise all boats, or sink them all under a tsunami wave of change. I’m talking of course, about our relocation to a new facility coupled with a growing membership. I’m excited about what a new location holds for us, with new equipment, space to play and the opportunity to make our family bigger. I’m terrified of what the transition will feel like.
Change is a bitch, even if the intentions are good. It’s our goal to provide you with a world class strength and conditioning facility, to bond a group of people together so tight we all know each others names, to bring in coaches and experts to improve our lives, but most of us are fairly comfortable with where we are at — less the parking.
I want to ask each and every one of our members to be patient (not that you haven’t already) with this process. Be patient, but also be vigilant and vocal. We do our best to listen to everyone’s wishes, and if you see something happening in this process you as a paying member would like to see happen the only way we can make that a reality is if you tell us.
Eventually we’ll have adequate parking, places to run, and more equipment. Eventually we’ll have a registration system for every class and stricter rules around the gym. Eventually we’ll be the gym we all know we can be.
Until then, from all of the staff at CFCM “thank you” for your patience in this new endeavor, we’ll all be better off because of it.