Tag Archives: balance life

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rest Day 12/16: How do you Explain your diet? – Share your method!

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Rest Day 12/16:

How do you explain your diet?

Here are some great tips from Alex Black of Wicked Good Nutrition as we hit the Holidays!

Explaining Your Diet

paleo posterIt can be hard sometimes to explain a new diet or workout routine to  friends and family, Whether you went Paleo or just decided to get healthier, if you’re the pioneer health nut in your social circle, it can be challenging to explain why you don’t love pasta or ice cream night anymore. I’ve had a few people ask me how I explain it, because they are simply fed up trying to get everyone to get it. And the same response won’t work in every situation.  So, to help you get through holiday parties without enduring the third degree, here are a few different situations, and a response I’d use for each.

… Get the rest here! …

Rest Day 12/13: Mobilize your hips!

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Rest Day 12/13:

Mobilize your hips!

Pidgeon with Banded Hip Distraction!

Pidgeon with Banded Hip Distraction!

In rowing the longer your stroke the more you can move the boat.  There are a couple of different ways to lengthen your stroke: lunge with the torso, lay back further, or compress the hips/legs more.  The first two are not ideal because they promote poor posture, are inefficient, and can lead to injury.  If you can mobilize your hips to get further up the slide, while keeping a strong position to apply power, you can row like a giant.  Almost all of the power in the rowing stroke comes from the legs and hips, so it’s important to take care of them.  While you enjoy a day off today take at least 15 minutes to work through some hip and hamstring mobility.  A couple of good stretches for the mobility we need include the pigeon stretch and lunge stretch.  Add a jump stretch band for joint distraction and you’ve got a recipe for a solid mobility wod.  Checkout MobilityWOD.com for more!

Rest Day 12/6: What’s for Lunch and Where are you eating it?

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Rest Day 12/6:

What’s for Lunch and Where are you eating it?

Here’s a good post from Alex Black of Wicked Good Nutrition on a desk lunch that will step up your game a little bit!

Happy Desk Lunch! Tuna Avocado Bowls

Cat WorkingIf you’re like many Americans, you probably have a desk job, at which you sit 7-9 hours per day, and/or eat your lunch at said desk most of the time.

And sadly, I do it too. And sometimes it can get challenging to pack good meals. You have to plan ahead or you end up eating junk. You have to bring stuff you like, because, when you’ve had a rough day, awesome food is just more appealing than boring food. However, the inspiration to write a blog post about it didn’t come until I stumbled upon this tumblr, called “sad desk lunch”. It is basically a running photo blog of the meals people eat at their desk. Some don’t look too bad, but most to me look pretty, well, sad.

But don’t worry, I’m here to save you from the boredom! Every now and then I’ll start posting the meals I eat for lunch at my desk. They’ll usually be either portable or made from ingredients that can be stored an assembled in a typical office kitchen. My first recipe is tuna avocado boats with Dijon mustard and dill. They’re almost Paleo (minus the Greek Yogurt) and delicious!

…Read The Rest Here…

Rest Day 11/25: Who is your team? – Share who you rely on for support and accountability

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Rest Day 11/25:

Who is your Team?

If you want to be your best you’ll need others to push you and help you be your best in training.  Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup.  Surround yourself with good people and the possibilities are endless.

Share your team to comments even if it’s a solid training partner.  They’re priceless!