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Erg workout of the day!
“Spiral of death” (yes it is as much fun as it sounds!)
For this workout your rest time is equal to work time.
3x4 mins 2 mins @ 18 / 2 mins @ 20 Rest 2 mins @ 20 / 2 mins @ 22 Rest 2 mins @ 22 /2 mins @ 24 Rest 3x2 mins 1 min @ 24 / 1 min @ 26 Rest 1 min @ 26 / 1 min @ 28 Rest 1 min @ 28 / 1 min @ 30 Rest
3x1 min 30 secs @ 30 / 30 secs @ 32 Rest 30 secs @ 32 / 30 secs @ 34 Rest 30 secs @ 34 / 30 secs @ 36 All done!!!
“Shit Rowers Say” lol the accuracy.
Today is Rope Tow Day!
Woooohooo!!! In a few minutes, I will start gathering my gear so we can head to the secret rope tow and blast through the woods on my powder skis. We definitely ate over our calorie limit for a couple days and then yesterday was good along with some workouts. I am still at 10 pounds down and I need to keep it up if I want to stay on track. We need to say under calories!
Last night I rowed a 2K on the erg and then hit up the elliptical for 30 minutes. Having both machines in the living room is nice. It makes me use them and you can't ignore the elephants in the room ever. I also signed up on Concept2 so I can log my workouts and get their daily workout sent to my email. This is the first day of March Madness, which is a challenge to row 5,000 meters per day for the whole month. I'm going to try it even though I'll be in Buffalo for a week this month and won't be able to complete the challenge. But if I'm home, then I'm going to do my 5,000 each day. When I'm in Buffalo, I already bought a 20-pack for hot yoga so I'm going to try to yoga every day that I'm there.
what a lovely summer day to do 2x 5K steady state on the erg..
This week starts 20 hrs!! Two a days on Tue Thurs with weights with Glen in the morning. First day was yesterday. SO SORE today. 🎶This ass in on FIIIIIRE🎶
Backwards bear crawl up a hill. Try it sometime.
Today’s workout:
3k: 400m on /100m off 18-20-22-24-22-20
3k: 1300 on @ 18 /200 off 1300 on @ 20/ 200 off
3k: 800 on @ 20/ 300 @ 24/ 200 @ 20/ 200 off 800 on at 22/ 300 @ 26/ 200 @ 22/ 200 off
3k: 200 on/ 100 off 20-22-24-26-28-30-29-27-25-23
3k: pause drills with integrated steady states
02/05/13 Workout
Erg: 28' piece - 7' @ 18, 6' @ 20, 5' @ 22, 4' @ 24, 3' @ 26, 2' @ 28, 1' @ 30 East German style weights (reps 2x40) - Front squats, comps, back extension, shoulder press, leg curls The erg piece was a bit sketchy in the middle, but I finished the piece so I'm proud of that. One step at a time! Weights were fun, and I will definitely be feeling them tomorrow! Lots of water and stretching and now it's finally time for sleep...
1000m, 900, 800.....down to 100m with 2' rest, starting at 2k goal + 10 and going down one second in your split each time (to almost make it to 2k goal, although the last couple are probably all-out sprints anyway).
