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Bored at the Gym? Try This Rowing Workout!

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Good morning! Happy Hump Day!

funny-dog-pictures-cool-story-pug
[image source]

Breakfast

Yesterday’s breakfast kind of bombed, but it still tasted delicious. I made Plantain Pancakes with Maple Coconut Cream and Toasted Walnuts again, but I was impatient and turned up the heat too high on the stove, so my pancakes stuck to the pan and fell apart. I wasn’t about to waste food, so I put the pieces in a bowl, added some Maple Coconut Cream on top, and ate them right up. Delish!

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Workout

After breakfast, I headed to CrossFit for a workout, which was mostly rowing (15-minute warm-up + 15-minute rowing technique + 25-minute rowing WOD + 5-minute mobility).

CrossFit rowers

Except for a brief stint with crew in college (I rowed for like a month before I realized I preferred boozing-face to early wake-up calls), I never really used an erg (aka indoor rowing machine). Most of the gyms I belonged to over the years had one or two, but I never used them. I didn’t know how and I didn’t think it would be much of a workout. I mean, I always saw old people using the rowing machine.

Since starting CrossFit, however, I quickly learned that rowing is quite a good (ok, ass-kicking) workout. Rowing helps build and tone muscles, strengthens cardio capacity, and increases stamina. Rowing also burns some serious calories. An intense workout on a rowing machine can burn up to 125 calories in 15 minutes or about 500 calories in an hour! [source] That’s almost as much as running!

With that said, here’s the workout we did at CrossFit yesterday in a pin- and printer-friendly format. “Rest 1:1” means you’ll rest for as long as it takes you to row, so, for example, it took me 4:00 to row 1000 meters, so I rested for 4:00 before rowing 500 meters. As you can see, you’ll row for a shorter and shorter distance, so you’ll want to pick up the pace, but your rest time is less, so the workout actually gets quite a bit harder as you progress. My quads were on fire during it!

rowing_workout_

If you’re new to rowing, check out this video with CrossFit Rowing Coach Shane Farmer, who gives some tips and drills for perfecting your rowing.

Snack

After CrossFit, I was really hungry, but it was only 10:45, so I made myself a snack: cantaloupe with avocado, lemon, and honey. Ok, this probably sounds like a weird mix of ingredients, but I swear it was really good!

Ingredients:

  • 1 cup chunked cantaloupe
  • 1/2 avocado, diced
  • 1 tsp lemon juice
  • 1/2 tsp honey

Directions: Mix lemon juice and honey together and then toss with cantaloupe and avocado. Eat!

cantaloupe_ _avocado

Question of the Day

Do you ever use the rowing machine/erg for your workouts?

P.S. For the pug people: Introspective Pug Is Introspective About Being A Pug

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