Category Archives: Rowing

Sunday, January 16, 2011

Posted on January 16, 2011 | Leave a comment

Yesterday I took it easy and ran a nice 5 miles (in 28 degrees).

Today I decided to make up 2 WODs that I missed during the week.

5 rounds for time of: (finished in 45:53)
10 Wall Climbs
10 Toes To Bar
20 Box Jumps 24″

rested for about 10 minutes, then:

20 minute AMRAP:
6 Deadlifts w/ 145#
7 Burpee Pull ups
10 KB Swings w/ 55#
Row 200 m
I finished with almost 5 full rounds (120 meters shy).

I felt kind of tired and a little weak – maybe from the deep tissue massage yesterday? Plus I did these WODs fasted with only pure protein (no carbs) shots.

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Posted in Box Jumps, Burpee Pull ups, Deadlifts, Kettlebell Swings, Rowing, Toes to Bar, Wall Climb, Workout of the Day

Tuesday, January 4, 2011

Posted on January 4, 2011 | Leave a comment

The Holiday season was busy!! I was without a car for over a week right before Christmas, so decided to take some time off the gym and being a food nazi. It was much needed. Then the week after Christmas we took a family trip to North Carolina to go skiing and snowboarding. My husband and kids had never done either. I skied as a young adult, but its been at least 19 years. The skiing came right back to me and was great. None of us had ever snowboarded, so that was new to us all. It was scary and hard at first, but after an hour lesson I started to get the hang of it and felt good going downhill – I even got down several times without falling and had learned how to slow down, speed up, and turn left and right. It was super fun, and quite the workout!!!

I got back on track with eating Ketogenically yesterday and am going through the adjustments again – yuck! But, I’m glad to be back on track because I was really getting sick of eating so much junk and frustrated at the cravings that were coming on!

Today was Row 2000 meters for time, rest 5 minutes, and then:
5 rounds for time of:
10 pull ups
10 sit ups
10 knees to elbows
10 jumping squats

I finished the row in 8:51 (oh that rowing sucked!!!!! its hell on short people, for sure!)
I finished the total workou in 26:59, which means my 5 rounds portion was a total of 13:08.

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Posted in Jumping Squats, Knees to Elbows, Pull ups, Rowing, Sit ups

Sunday, December 5, 2010

Posted on December 5, 2010 | Leave a comment

Tabata Mashup:
4 minutes at each exercise – 20 seconds of work, 10 seconds of rest – then move to next exercise.

Back Squats (65#)
Double Unders
Push up with knee to chest crunch
Wall Ball (10#)
GHD Back Extensions
GHD Sit ups
Row for calories

This turned out to be a tough workout because of the double unders working your arms, then immediately followed by push ups then wall ball – all requiring ARMS!! But, it was a great WOD and I’m looking forward to the extended calorie burn from the TABATA!!

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Posted in Back Squat, Double Unders, GHD Back Extensions, GHD Sit ups, Push Up w/ Knee Tuck, Rowing, Wall Ball

Thursday, November 18, 2010

Posted on November 18, 2010 | Leave a comment

Back Squats
3 @ 110#
3 @ 115#
7 @ 120#

Felt great on Back Squats today!!

then did a 20 minute Tabata WOD of:
Rowing
GHD Sit ups
Kettlebell Swings (35#)
Air Squats
Plank (w/ 25# plate)

The Tabata felt great! I haven’t done a good Tabata WOD in a long while, so it was fun doing one again!!

Tomorrow I get to REST!!!!! YAY!!! I’ll be doing some stretching and mobility work to make sure I go in to Saturday’s competition feeling GREAT! I may get out for an easy run – we’ll see!! I’m looking forward to testing myself Saturday. I don’t expect to be the fastest or even at the top. I just hope to do really well – for ME! Several of the mini-WODs will give taller people an advantage, but I’ll still work hard and do my best!

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Posted in Air Squats, Back Squat, GHD Sit ups, Kettlebell Swings, Plank Holds, Rowing, Workout of the Day

Wednesday, November 17, 2010

Posted on November 17, 2010 | Leave a comment

Morning Run – 3.75 miles @ 9:20 pace! GREAT RUN!!

My left arm/shoulder is bothering me, so I decided to skip the Shoulder Press progressions today. I don’t want to max out and make things worse. So, instead I put together another short WOD focusing on things I’ll be doing this weekend.

10, 8, 6, 4, 2 reps of:
Ground to Overhead 85#
Burpee Pull ups (7.5′ bar)
Double Unders (2x reps)
Walking Overhead Plate Carry (25# – 20 steps each time)
30″ Box Jumps

I finished in 22 minutes and some odd seconds. It was a good workout, except I should have done more double unders instead of 2x reps and I should have done walking lunges or something harder with the plate overhead. I’m starting to kinda like the burpee pull ups. I’m slow as molasses because I have to focus before I jump so high but I never waste any jumps and get it every time, so that is pretty cool and makes me feel super strong!! I about lost it on a couple of box jumps because one foot hit the stack of bumper plates wrong and shifted them forward – that would have hurt lots if I had fallen!! I’m going to have to really be super careful with those – jumping up on 30″ is HARD for someone so short!!!

When I was done with that I did an easy 10 minute row, and then 100 sit ups.

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Posted in Box Jumps, Burpee Pull ups, Clean & Jerk, Double Unders, Rowing, Running/Sprints, Sit ups

Monday, November 8, 2010

Posted on November 8, 2010 | Leave a comment

Rowing WOD
5 minute easy warm up
10 x (30 seconds hard, 30 seconds rest) 9-10 effort
5 minute rest
20 minutes (10 easy row, 10 brisk walk)
5 x (1:00 hard, 1:00 rest) 7-9 effort

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Posted in Rowing, Workout of the Day

Saturday, October 30, 2010

Posted on October 30, 2010 | Leave a comment

I’ve decided to actually do a 24 hour carb up, instead of just the 12 hours I’ve been doing. As I somewhat expected, this last week was my worst week since I began low-carbing/Ketogenic. Last week’s carb up was my test to see how I’d respond to a carb up day of mostly crap (sugar and fat). It was “successful” in that it showed me just how shitty I could feel after not carbing up properly. So, today I plan to deplete as much gylocgen as I can this morning and then spend the next 24 hours carbing up on starches, vegetables and protein. Then I’m hoping for a kick-butt week next week!

6 mile run – averaged a 10:00 pace (NICE since I haven’t run that far at a good pace in SEVERAL months)
then rested 25 minutes (driving home, getting to gym, warming up for WOD), then did:

“I Love Hangovers”
20-15-10-10-10-15-20 of:
45# Hang Power Snatches
45# Overhead Squats
Push ups
I finished this in 27:08 (not a PR – last time was 21:23 – and not surprising because I just ran 6 miles!)
then I rested 5 minutes and then rowed easy for 20 minutes

Considering how I’d felt all week, the run went pretty well and the workout wasn’t horrible. But, it was very taxing and it was obvious that the week took its toll on me. I’m looking forward to carbing up smarter and hopefully having a MUCH better week next week!!!

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Posted in Overhead Squats, Push Ups, Rowing, Running/Sprints, Snatches, Workout of the Day

Thursday, October 21, 2010

Posted on October 21, 2010 | Leave a comment

Morning Rowing WOD:
5 minute easy row
10x (30 sec fast/30 sec rest) 9-10 RPE
5 minute rest/stretch
20 minute easy row – 3-4 RPE
5 x (1:00 fast/1:00 rest) 7-9 RPE

Evening WOD:
5 rounds for time:
20 Front Squats w/ 65#
20 Box Jumps w/ 24″ box
20 Deadlifts w/ 95#
20 Burpees

rest 5-10 minutes, then 28 minute brisk walk.

The evening WOD took me 43:13 to complete. It turned out to be harder than I expected, but since it was the second WOD of the day for me that might explain why my energy was pretty low. Even so I was glad to give my upper body a break because I’ve been blasting my shoulders for the last several weeks and they are just TIRED! (I am still hurting from the Diamond Push Ups on Monday!!!)

I also am dropping a little more weight/body fat. I was down to 122.8 this morning, which I haven’t seen for awhile! I can’t wait for the body fat testing (in the water tank) on Saturday. I might fast a little tomorrow morning – depending on how hungry I am when I wake up. Then Saturday morning I’ll be doing a 5K and then working out, all before the body fat test. I’m anxious to see how much I’ve come down since the beginning of August when I was measured at 23.9%! I’m hoping for 14% but will be happy with less than 20%!

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Posted in Box Jumps, Burpees, Deadlifts, Front Squats, Rowing, Workout of the Day