Tag Archives: rowing

Lately + Swallowing Pride

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I am done with sophomore year of college!!

I guess you could say I’m halfway done with undergrad, but I guess I have one more year of undergrad + 3 more years of grad school…so…still lots of school left.

Needless to say, these past two weeks have been crazy with exams and things, so I haven’t been talking to you guys as much. I apologize! Let’s catch up.

Last Saturday, our dear friend Emma came to visit from Ohio, so we went to breakfast at Tatte!

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I ordered the shakshuka because I’ve always wanted to try shakshuka (from any restaurant), but for whatever reason, I never had the opportunity/the restaurant didn’t have it that day. THIS WAS THE DAY and what a glorious day it was! Shakshuka is a North African spiced tomato-based dish with poached eggs (and feta in this case). Toasted challah on the side. UGH.

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Luckily for Rachel and me, Tatte was on the food bucket list for their nut boxes, which are essentially pecan pies except 100x more fun and delicious. Rachel and I shared their mixed nut box.

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shortbread cookie box with mixed nuts and caramel goo (unofficial term) holding it all together

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Shakira should sing about shakshuka

I miss Emma already!

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Then I went to work and made this one pan chicken that I wish I could eat myself. I always do this to myself— make tantalizing food that I can’t eat.

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I keep forgetting that it’s May. What is this weather!?

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At least we students don’t feel as tortured being inside as we study.

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Lots of good food has been fueling me through the week. A good balance of nutrients + soul food.

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There are no photos of the soul food because sometimes you just need a moment with your warm cookies.

Some solid moves and grooves kept me and my friends sane this finals week. A few friends joined me for a yoga study break on Monday!

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My body has been pretty tired from lack of sleep, being sick, stress, etc., so workouts have been pretty low key. But my favorite workout this week was on Wednesday:

  • lots of lat pulldowns + single arm dumbbell press
  • 20-18-16-14-12-10-8-6-4-2 cals on rower // 12 overhead kettlebell swings + 5 burpees over rower

MY LUNGS.

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Last night I took my family out to dinner since my parents just arrived for my brother’s graduation! (And since I had a lot of dining points to use 🙂 ).

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And last but not least, Five Minute Friday! We’re talking about swallowing pride and letting go of control. (p.s. that is a regular jacket hood, not a nun habit)

Have a fantastic weekend, friends! I can’t wait to talk with you guys more since school is over 🙂

So tell me:

Do you struggle with asking others for help/letting go of control?

Have you ever tried shakshuka?

What is your favorite way you moved this week?

What are you doing this weekend?

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Weekly Moves and Grooves XXIII {100 Burpee Challenge PR}

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HI I’VE MISSED YOU.

School. That’s my only excuse. And maybe some nights when I did not want to do anything at all except watch YouTube videos, but that’s good for sanity, right?

More to come tomorrow! But today is Sunday, which means…

weekly moves and grooves

Sunday

1 mile jog to the gym + leg workout

  • 1×8 (115#), 5×5 (125#) squats // 10 squat jumps between each set
  • 5×5 trap bar deadlifts (135#) // 10 box jumps between each set (20 inches)
  • 3×8 Bulgarian split squats each leg (30#) // 16 jump lunges between each set
  • 3×20 hamstring ball curls // 30 side jump lunges between each set

Walking was a little painful on Monday.

Monday

gymnastics warmup + Purely Twins’ 18 minute plank workout

That plank workout is one of my favorite quick, low-impact workouts ever. It makes my whole body shake every single time.

Tuesday

Rest

Wednesday

jog to the gym + 500m row + “WOD” + jog back from the gym

My impromptu “WOD” was 5 rounds of:

I always go to the gym with my friend PJ on Wednesday mornings, but I was so tired this week. I texted him saying I would go later in the afternoon, but then I changed my mind and just went in the morning since I was already up (I was majorly conflicted—it took me so long to decide what to do with myself). I also needed to study a little bit more for an anatomy exam I had at 11AM, so I was in and out of the gym in about 20 minutes. Whatever works!

Thursday

100 burpees for time

It had been a long while since I had done 100 burpees for time, but I think it might have been one and a half years ago! I came across the 100 burpee challenge again on Krista’s blog, 12 Minute Athlete, so I thought it would be a good, fast workout to do in my dorm (since I slept in that morning). Plus, I ♥ burpees.

My PR in 2013 was 7:54, but this time I completed 100 burpees in 6:40! Just less than seven minutes, but I was feelin’ it for the rest of the morning.

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I broke up the burpees into sets of 30, 10, 10, 20, 15, and 15. Now if only I could run a mile in this time… Just the thought of that makes me cringe.

Friday

jog to the gym + dynamic warmup + three 10 min. AMRAP workouts

First 10 min. AMRAP (as many rounds as possible) inspired by this one from The Blonde Ponytail:

Second 10 min. AMRAP:

Third 10 min. AMRAP:

I finished either 4 round or just under 4 rounds for each of the mini workouts. This was a really fun way of keeping me interested during my time at the gym!

Unfortunately though, I had a slight pain in my upper (inferior cervical, to be exact, yay anatomy) spine area that started before spring break, and the overhead motions in these workouts seemed to tweak that pain even more. Thus, I’m going to take it easy on my shoulders and neck, and I hope to do some yoga this week!

Saturday

Active rest

Some walking, air squats, pushups, sit-ups, burpees…

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I’ll talk to you all tomorrow! Hope you have a lovely Sunday. (Palm Sunday is in ONE WEEK and Easter is in TWO WEEKS!)

So tell me:

Have you ever tried the 100 burpee challenge?

What is one way you like to make your workout extra fun? Besides circuit workouts, I love pyramid workouts, dance, and ultimate frisbee!

Weekly Moves and Grooves XXII {Long-Term Progress}

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Hi!

Phew, it has been an exhausting but AWESOME spring break! I can’t wait to tell you all about how the rest of our week went tomorrow. (Hint: it involves copious amounts of food.)

Which is one reason we like to move and groove as well 😉

weekly moves and grooves

Sunday

gymnastics warmup + Julie’s Can’t Stop Won’t Stop workout

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I remember the very first time I tried Julie’s “Can’t Stop, Won’t Stop” circuit workout when she first posted it three years ago, and it would KILL ME. I had to take breaks during the intervals, and I would pause the timer sometimes to catch my breath.

It is still an awesome workout and it makes me a sweaty beast to this day, but I can definitely push myself through the workout more strongly and quickly. Hooray for progress (and eating more to fuel workouts)!

Monday

dynamic warmup + circuit workouts

5 rounds:

  • 8 calorie row
  • 10 pushup burpees
  • 16 kettlebell swings (25#)

5 rounds:

  • 10 overhead press (15#)
  • 15 goblet squats (35#)
  • 20 modified v-ups/v-ups

For warmups nowadays, I’ve been doing lots of planks, sun salutations, and dynamic stretches, rather than straight up cardio machinery. I personally find that it’s more interesting, motivating, and effective to warm up this way!

Tuesday

lots of walking in NYC (approx. 7.5 miles)

Wednesday

more walking in NYC (approx. 7.5 miles again)

Thursday

gymnastics warmup + Lindsay’s Legs on Fire Tabata

The legs on fire tabata is another workout I would do often when I was becoming more interested in fitness a few years ago. I would barely be able to make it through the first two tabata sets before needing to take a longer break. This time around, I still need a break between the third and fourth sets, but I’m definitely feeling a lot more power and speed in my movements.

Friday

lots of walking all around my hometown (approx. 5 miles)

Saturday

25 pushup burpees + 25 burpee tuck jumps + pull-ups + lots of walking in NYC (approx. 7 miles)

I did the two sets of burpees and pull-ups at home before and after our NYC adventure. Although, it would have been cool if I did them in the city, eh?

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Rachel and I are on a bus back to Boston right now! Spring break is coming to a close, but it was absolutely wonderful and we’re ready to see our friends in Boston again. Whether or not we’re ready to get back to the grind is another issue…

Happy Sunday!

So tell me:

What kind of long-term progress have you seen in your fitness journey?

What is your favorite way to warm up?

 

 

Weekly Moves and Grooves XVIII {Dorm Workouts}

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Frieeeeends!

I haven’t talked to you all week, and that makes me sad. I’m checking in today with my moves and grooves from this week, but I’ll be back tomorrow to tell you all about {my hectic as heck} last week! I LOVE YOU.

weekly moves and grooves

Sunday

5 min. stair master + leg workout

  • 3 sets: 15 reverse lunges each leg (50# barbell) + 16 jump lunges
  • 3 sets: 20 plie squats + 10 pulses (35#) + 10 plank jack burpees
  • 5 sets: 10 box jumps (~20″ box) + 6 hamstring curls (100#)
  • 3 sets: 8 Bulgarian split squats each leg (30#) + 20 squat jumps

I was so excited to find a couple boxes to stack for the box jumps! Boxes and kettlebells are two things I wish FitRec had, but I can’t complain with all the equipment that they have already.

Also, pulsing after plie squats is crazy hard.

Monday

Rest (snow day!)

Tuesday

Lee’s 1000 rep workout

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I didn’t know that the gym was open from 1pm-8pm (snow day hours), so I just did this in my dorm room. It took nearly 40 minutes! Definitely a great bodyweight workout that requires minimal space.

Wednesday

5 min. row warmup + “burpee arm burner” workout + 8 minute ab tabata

I did Hillary’s burpee arm burner and then went back up the ladder with goblet squats instead of pushups. My sweat kept dripping everywhere so I had to wipe my workout area very well. Glam.

For the ab tabata, I did 4 rounds of 10 seconds rest, 20 seconds work:

The spiderman kick through exercise is so fun and works your obliques like no other.

Thursday

Random burpees // Rest

Friday

100 jumping jacks + “Run the World” warmup + bodyweight circuit workouts

Part 1:

3 rounds for time (finished in 15:55):

Part 2:

4 rounds for time (finished in 13:32):

I slept in until 7 am because I wanted to get enough sleep for my anatomy exam that day, and since my roommate was away for a couple days, I just decided to work out in my dorm. One of the most helpful things I’ve learned from fitness blogs and YouTube videos is that you really don’t need much space (or time) in order to get a great workout!

Saturday

upper body workout + row and burpee workout

1) Warmup: shoulder mobility, pushups, planks

2) Upper body workout:

3) This Crossfit workout I found somewhere:

20-18-16-14-12-10-8-6-4-2 calories on the rower // 8 burpees between each set // 12 minute cap

I loved this row and burpee workout! I got through 90 calories of the rowing + 4 burpees before the 12 minutes were up. I usually try to row for time, but any time I get to add burpees into the workout is a fun time.

Have a lovely Sunday, everyone! We have a blizzard on schedule today here in Boston (what’s new?).

So tell me:

What was your favorite workout this week?

Do you like bodyweight circuits when you’re running short on time?

 

 

Weekly Moves and Grooves XV {Cardio-Heavy}

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Hello, hello!

Gahh I wish I could have checked in with you guys more this week, but finals are hitting, which means any open time is dedicated to studying (or…….talking with friends). But I still have things to share with you, so those things will be up this week hopefully!

For now, the moves and grooves.

weekly moves and grooves

Sunday

Quick circuit workout 

4 rounds for time:

  • 10 pushup burpees
  • 15 jump lunges
  • 20 pushups
  • 30 mountain climbers
  • 40 air squats

Done in about 17 minutes in my room before the road trip back to Boston!

Monday

Bodyweight leg workout from Jess + 4 rounds of tabata

This leg workout from Jess will forever kill my quads.

For the tabatas, I did 4 rounds of 20 sec. work/10 sec. rest of each set of exercises:

  • Burpees + high knees
  • Box (bench) jumps + plank jacks
  • Mountain climbers + skaters
  • Pushups + bench toe taps

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I love doing workouts outdoors as the weather permits. It’s so much fun!

Tuesday

5 min. row warmup + 20 min. AMRAP workout + leg superset + ab tabata

For the 20 min. AMRAP (as many rounds as possible) [inspired by this workout from Tina]:

  • 30 thrusters (30#)
  • 30 situps
  • 30 goblet squats (25#)
  • 30 burpees

I did 2 rounds + 110 reps. My quads were still smoked from Monday’s workout!

Then I did 3 sets of 20 hamstring ball curls + 8 pistol squats each leg, and ended with this ab tabata from Julie!

Wednesday

Rest

Thursday

5 min. row warmup + “glutes and guns” workout from Jess

So. many. pushups.

The first part of the workout is 10 min. of EMOM (every minute on the minute): 5 goblet squats (I used a 50# DB) + 5 burpees. Those heavy goblet squats got my abs working!

The second part…oh the second part:

Row 100m + 10 pushups // Row 200m + 20 pushups // Row 300m + 30 pushups // Row 400m + 40 pushups // Row 500m + 50 pushups

I had to break up the pushups into 5 or 10 as the number increased. I even added in sets of jumping lunges and squat jumps just to give my arms a break. Phew!

Friday

Cardio + abs

10 min. of intervals on the AirDyne (1 min. hard pace, 1 min. recovery).

Followed by 5 min. abs➔ 1 minute each of:

  • Russian twists
  • Spiderman planks
  • Reverse crunches
  • Side plank hip raises (30 sec. each side)
  • Plank

Then 10 min. of intervals on the stair master (1 min. hard, 1 min. recovery) followed by the 5 min. of abs.

It was quick, but I was drippin’ in sweat through it all!

Saturday

Rest//Walking

It was a week filled with lots of cardio, which I don’t usually focus on, but I liked how there were strength elements intertwined into most of the workouts too. I’ve said this before, but I’m not the biggest fan of straight up cardio. It’s boring in my opinion. Adding strength exercises, burpees, and intervals are some of my favorite ways to spice it up!

Happy Sunday! I’ve got lots of studying to do in addition to Mass and a meeting later tonight!

So tell me:

Cardio or strength?

What are your favorite ways to make a cardio workout more interesting?

What are you doing today?