Wow, You guys are on it!! Everything I have read looks good. It is ok to have a slightly higher damper setting when you are sprinting i.e. 500meters to 1000 m. I usually have it at about a 6 and I am 5'10 185lbs. Some of you monsters could get away with and 8. There really shouldn't be many people higher than that. We do have a lot of info on our site and if you request a technique DVD (its Free) make sure you say that you have an interest in MMA. This allows me more time to work with you guys. There is also some good helpful rowing stuff on the CrossFit website. If you can