May 24, 2012

Posted: May 24, 2012 in Concept2, CrossFit Journal, CrossFit Rowing, Interesting Link, WOD

Sorry for the outage yesterday. I was short on time.

Two links today. The first is for CrossFit Journal subscribers and features CrossFit Rowing Coach, Shane Farmer, discussing the differences between damper setting and drag factor. He explains how to set every rower to your preferred drag rating every time.

The second link is part one in a multi-part series on knee pain and your body’s role in causing it. As an athlete with chronic knee pain, this series was beneficial in understanding how the whole system works and how to work to prevent further issues.

CrossFit Rowing WOD

Today is a rest day, but yesterday’s workout was:

CrossFit Rowing Benchmark
3 Rounds For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Concept 2 WOD

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Interesting Links

Drag Factor vs Damper Setting – What is the difference? – CrossFit Journal (for subscribers)

Understanding the role of the foot and the hip in knee pain – Fitness PainFree (part 1 of


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