H&F Whiteboard Discussion Thread

[Spenda]

advanced seems like lightyears away

sadfaceemoticonwithtears

[Rootabager]

I think we should have to have videos for everything. It would make the thread cool if everyone was posting videos. Plus I never believe anything until I see it.

I am suprised I am past advanced(well below elite) in bench and press. I would not have thought that.

[SmileyEH]

where do we post whiteboard lifts? i trap bar deadlifted 100KG 5 times today

Post 'em here. But unfortunately trap bar deadlift isn't something many people do so it's not a whiteboard lift. Straight bar baby.

Power cleans only or full clean for these measures? I'm close to 1.25x. . .it's hard weighing 200 lb sometimes, the thought of cleaning 300 lbs is really intimidating.

I have PC's as a barbell lift, and clean and jerk as an o-lift (so full squat will work there). That cool? 1.25 is solid at 200lbs, do it and get your name up imo!

good idea. i think you actually found a good use for those tables. make it the "advanced club" for each lift. i like it because the multiplier*bw formula kinda fails for heavy people. i think doing anything like the sinclair coefficients is too much though.

Good idea, although I think "advanced" will probably end up being top 3 for a lot of lifts. Then again, intermediate is probably too light. Arg.

re; videos. I'm going to put up anything a reg posts for now. If the competition gets fierce and people starting bumping people off I might start requiring videos - especially for sketchy stuff like squats. Also, more videos the better obviously because it will make the whole thing way more fun. But for now I'd rather just get lots of people involved. Speaking from personal experience, getting video isn't always the easiest thing.

Also, personal PRs which are sure to fall within the day/week.

Press 5x130
Snatch 154
Cindy 20 rounds (I might just take this down in a few days because I'm now sure about my ROM...but for the sake of getting the whiteboard active I'm going to count it.)

[milesdyson]

Originally Posted by Rootabager

I think we should have to have videos for everything. It would make the thread cool if everyone was posting videos. Plus I never believe anything until I see it.

one of my reasons for changing my opinion on this was that not requiring videos makes it possible for debates to be started where one person can finally look like an idiot if the other provides a video after the fact to prove the lift happened.

[dzh90]

vids are fun.

[tercet]

I did a 310lb squat, one rep, like a month ago, thats only thing maybe semi-remotely ill have on any of these leaderboards.

[milesdyson]

i think the top 3 squats will be 350+

[Rootabager]

Originally Posted by milesdyson

one of my reasons for changing my opinion on this was that not requiring videos makes it possible for debates to be started where one person can finally look like an idiot if the other provides a video after the fact to prove the lift happened.

haha yeah that is the only good reason. that might be fun.

[Genz]

Originally Posted by Magisastar

What resistance is the C2 supposed to be on?

AFAIK the C2 doesn't have a resistance that you put it on. The more force you use, the more resistance you'll meet. That's the trick of the thing.

[Thremp]

I thought C2 has resistance. Shemp has posted on this. (J Brown you need to stalk him IMO). If you want to mimic water, google it. If you want to maximize work output, google the crossfit stuff. IIRC higher for sprint, lower for distance and has a lot of personal tweaking depending on preference.

[jd_poker]

The concept2 has resistance settings 1-10, a little lever on the fan. It doesn't matter what you use, and most competitions allow the participant to select it themselves. Set it too low and you won't transfer your power into the stroke, set it too high and you'll die after the tenth stroke.

Most peoeple are comfortable between 5 to 7. Some girls use 4.

[tsearcher]

FYI, from the c2 thread.

Originally Posted by lozen

Damper Setting & Workout Intensity

The best damper setting for a great cardiovascular workout is in the range of 3–5. Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury.
Workout Intensity

* The harder you pull, the more resistance you will feel. This is because the Concept2 Indoor Rower uses wind resistance, which is generated by the spinning flywheel. The faster you get the wheel spinning, the more resistance there will be.
* You can row as hard or as easy as you wish. The indoor rower will not force you to row at any set intensity level. It is up to you. As you put more effort into your rowing, you will go faster, produce more watts, and burn more calories. All of these outputs will be measured and displayed by the Performance Monitor (PM). Keep your goals in mind. For example, if your goal is to burn a lot of calories, it is more important to row for a long time than to row hard. If you row too hard, you won't last as long.
* The damper setting is like bicycle gearing. It affects the feel of the rowing but does not directly affect the resistance. With a little experimentation, you will find the damper setting that gives you the best workout and results. We recommend a damper setting of 3–5 for the best aerobic workout. This is the setting that feels most like a sleek, fast boat on the water. Higher settings feel more like a bigger, slower boat.
* You can view your performance in pace, watts and calories. The PM displays your output in a choice of units and display options. You can choose the units and displays that work best for you.

Originally Posted by shemp

Maybe some one can help me out. I've looked this up before and I'm not going to do it again-- because I think I've misunderstood what I read anyway.

But I was under the impression that the drag was actually the important thing and that the damper was how one adjusted it. Specifically, a damper between 3 and 5 will usually give the appropriate drag to simulate flat water; but machine to machine depending on various things, eg atmospheric conditions, a damper of 3 won't be consistent across all machines. Is that right?

Originally Posted by shemp

a damper of 3 won't be consistent across all machines. Is that right?

Originally Posted by Gauss

Correct. But you can get the monitor to tell you the exact drag factor.
http://www.concept2.com/us/training/...dragfactor.asp
Check out the right hand column. Aim for a drag factor of around 135.

Originally Posted by higher_energy

yep, this is correct.

135 is probably optimal for heavyweight athletes.
beginners should probably opt for something around 100.

okay found this - close enough:

User Drag Factor
J11/12 beginner 95-105 approx
J12/13 105-115
J13/14 110-120
J14/15 115-125
Junior Women 125-135
Junior Men 130-140
Lightweight women performance athletes 125
Heavyweight women performance athletes 130
Lightweight men performance athletes 135
Heavyweight men performance athletes 140

[Jay.]

I think it would be good to expand the lists to top 5 to make it more competitive and a little more accessible for people.

[JohnnyFondue]

I'm going to go attempt the 100m run(dash?) for time in minute. Will be video taping. I'd say there is a 40% chance my knee will give up on me at some point during the run. What's an expected time for me here do you think? 12 seconds? More/less?

Anyway, I'm not expecting a time that will be tough to beat, but I'm going to get as many scores on this board before the athletic people show up

[tsearcher]

Originally Posted by AZK

You could use the rippetoe/kilgore strength chart for this...1.5x is considered advanced i think

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Originally Posted by milesdyson

good idea. i think you actually found a good use for those tables. make it the "advanced club" for each lift. i like it because the multiplier*bw formula kinda fails for heavy people. i think doing anything like the sinclair coefficients is too much though.

Originally Posted by Spenda

advanced seems like lightyears away

sadfaceemoticonwithtears

Advanced seems too high but intermediate seems a little too easy. Nevertheless, I think intermediate should be tried first. It's still an accomplishment so it's not to the point where everyone gets a ribbon. Something fun for the noobs and/or weaklings like me to shoot for. Or there could be an Advanced Club and an Intermediate Club.

Originally Posted by Jay.

I think it would be good to expand the lists to top 5 to make it more competitive and a little more accessible for people.

See the previous posts. The various club awards are for accessibility. I think 5 will clutter it up too much.