Running Hiatus Workout #1

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I hit the gym for my first workout in three days.  Still recovering from the brutal pounding my knees took at the Crooms Trail Race, I realized right away that the elliptical and bikes were out of the question.  Introducing… the rowing machine!

(Source)

 

 If used properly, the rower can work all your major muscle groups.  Here’s a brief introduction on how to row, courtesy of How To Do Things.com.  There are three main phases of rowing: the catch, the power stroke, and the recovery:

 

  • The catch phase position is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.
  • The power stroke is when you push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area. Exhale as you do this. 
  • The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again.

 

Running Hiatus Workout #1

 

Here’s my workout for the day, built around the rowing machine:

 

  • Row 3,085 meteres in 20 minutes
  • 15 one-leg raised crunches – Left side
  • 15-one leg raised crunches – Right side
  • 10 standard crunches
  • 20 Plank to Push-Ups
  • 10 V-Fly crunches
  • 3 sets of 12 repetitions – bicep curls with 30 lbs.
  • Dead lifts – 10 lifts with 40 lbs.

 

This workout took me 35 minutes and left me sweaty and satisfied! I would guess I burned 250 calories or so.

 

Dinner

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Dinner was a baked BBQ tofu wrap with 1/4 mashed sweet potato.

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I love the Flat Out Wraps!

 

Plus a delicious side salad….

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Afternoon Eats

 

When I returned from the gym, I shoved some unphotographed dried apricots into my mouth. 

 

Other afternoon snacks included  a bowl of whole wheat organic cereal:

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TJ Fig Bar from Abbie:

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An orange:

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Whew! What a day!  Tomorrow is hump day — thank goodness.  I hope you are all having a fabulous week. šŸ™‚

{ 24 comments }

 

  • VeggieGirl April 14, 2009, 5:48 pm

    Fun workout!!

    Mm, BBQ.

  • Run Sarah April 14, 2009, 5:51 pm

    Awesome workout! I used to love using the rowing machine when I had a free gym at my apartment. I need to try the sweet potato & tofu combo…sounds heavenly!

  • itsawrapteacher April 14, 2009, 5:52 pm

    Unbelievable wrap! Why didn’t I think of that? All my favorite ingredients…

  • Bec April 14, 2009, 6:00 pm

    So glad you discovered the erg during your running hiatus!

  • thresholdofgreatness April 14, 2009, 6:04 pm

    I’ve heard rowing is an awesome workout, but I have no idea how to use the machines! I should have one of the trainers in my gym teach me how to do it properly.

  • just me April 14, 2009, 6:07 pm

    great new workout!

  • Haleigh April 14, 2009, 6:07 pm

    dang girl, 20 planks to push ups? sounds like you had an amazing work out! I adore Flat Out wraps too, your dinner looks so tasty!

  • Brandi April 14, 2009, 6:08 pm

    sounds like you got in a good workout!

    i love the flat out wraps, too.

  • gina (fitnessista) April 14, 2009, 6:11 pm

    i totally thought that was you in the rowing pic– i was like "DAYUM!!!!" šŸ˜€
    sounds like a great workout! i've never tried the rowing machine
    have a great night <3

  • RunToFinish April 14, 2009, 6:12 pm

    have a fun honest foods giveaway going, in case your other readers would be interested.

    you know i love the rowing machine, but I find most gyms around here don’t have one!! i actually thought about buying like an old one for at home

  • K from ksgoodeats April 14, 2009, 6:25 pm

    That BBQ wrap looks so messy but SO GOOD!

  • Meg April 14, 2009, 6:33 pm

    Sounds like a great workout! LOVE the wrap.

  • Alli W. April 14, 2009, 6:39 pm

    Ah! I was a rower in college–that machine is nothing but the devil to me!! Hahah I can’t believe when people can look at that without pure hatred. That being said, it was some of the best times of my life thus far…so it wasn’t all bad šŸ™‚

  • Ryan (Chase Daylight) April 14, 2009, 6:39 pm

    Ahhh, the dreaded erg! šŸ™‚ I used to row, so this machine was basically the main means of torture, but it is definitely an amazing workout! I still hop on from time to time for a full body workout.

    Fun fact (and a little bragging): my boyfriend placed 5th in the world in an erg race 4 years ago! He loves the rowing machine!

  • Adi (oatonomy.com) April 14, 2009, 6:53 pm

    The rowing machine looks fun, but I’ve never tried it! Thanks for posting.

  • Mara @ What's For Dinner? April 14, 2009, 6:56 pm

    A friend of mine who had a serious groin injury used the rowing machine instead of running, and kept in such great shape she ran a marathon not long after healing!
    oh, and p.s. there was a girl in my jazzercise class tonight who looked so much like you, I almost called her Caitlyn!

  • Oh She Glows April 14, 2009, 7:26 pm

    Great workout today- I love the rowing machine!

  • redheadedjournal April 14, 2009, 7:26 pm

    I used to love the row machine!

  • Matt April 14, 2009, 7:28 pm

    Rowing is tough!

  • healthy ashley April 14, 2009, 8:11 pm

    I LOVE the row machine! I am impressed that you did 20 minutes- it is tough!!

  • Elizabeth April 14, 2009, 8:52 pm

    I love the rowing machine.. it’s fun AND a good workout!

  • Amanda (Two Boos Who Eat) April 14, 2009, 10:05 pm

    I should try the rowing machine! I’ve been meaning to for awhile now!

  • Dori April 15, 2009, 7:59 am

    I HATE the rowing machine. But yes, it is a great workout if you can tolerate it!

  • Bi0nicw0man April 15, 2009, 6:46 pm

    I love the rowing machine. I regularly fit in into the middle of my longer cardio days just for a change.

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