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Old 03-25-2010, 10:08 AM   #1351
Nancy Cohen
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Re: Nancy's Log

WOD:
"Mish-Mash"
Warm-up = ride bike 1 mile, then 5 minutes on treadmill
3x10 back extensions
3x20 russian twists
3x10 each leg, step-ups w/ 25# plate held straight overhead
2x10 hamstring curl-ups with feet on exercise ball
2x8 push ups

Push-Press practice w/ olympic bar:
4x10#
4X15#
2X20#

Cool down = ride bike 1 mile, then stretching
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Old 03-25-2010, 09:38 PM   #1352
Stephen R. Lampl
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Re: Nancy's Log

Hi Nancy,

Great to see you back up to snuff! I don't know how you did it, but I've never been able to get under about 22 SPM on the rower. I'm going to have to practice a bit to slow down - - I'd like to hit 20 SPM and 2:00. Seems I end up pausing a bit, but at the "back" of the stroke just before the recovery.

Once my stomach stops acting up and I can work out on a regular basis, I think I'm gonna hit the trails up here.....nothing like some rides or longer runs to help the endurance.....
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Old 03-26-2010, 12:12 PM   #1353
Nancy Cohen
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Re: Nancy's Log

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Originally Posted by Stephen R. Lampl View Post
Hi Nancy,

Great to see you back up to snuff! I don't know how you did it, but I've never been able to get under about 22 SPM on the rower. I'm going to have to practice a bit to slow down - - I'd like to hit 20 SPM and 2:00. Seems I end up pausing a bit, but at the "back" of the stroke just before the recovery.

Once my stomach stops acting up and I can work out on a regular basis, I think I'm gonna hit the trails up here.....nothing like some rides or longer runs to help the endurance.....
Thanks Steve. I feel almost 100% now.

I think when I did the last row at 2:06, that my spm was higher. I think it was getting more to around 24 or so.

And I just read something about doing an all out row sprint, and that your spm are going to be higher. I wonder if anyone with more rowing experience could shed light on that. But I don't see how someone could have such low spm and row much faster.

Changing topics here....my home gym is almost complete. Painters are coming today and tomorrow. I'll post pics when it's done. Very excited!

WOD:
Aqua Aerobics (teaching)
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Old 03-26-2010, 12:38 PM   #1354
Stephen R. Lampl
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Re: Nancy's Log

Nancy,

Excited to see the pix! Sounds like the home gym is going to be awesome.

As for the rowing, the three "CrossFit-associated" (Geez, is that horrible grammar or what?) rowing instructors (Angela Hart, Greg Hammond, and John Gilson) probably all have great sprint technique pointers. I have personally gotten a lot out of Angela's FGB 20 calorie row video. Her SPM rate must be near 40....

I also had a sick notion (just once, mind you) to try Tabata rows for Watts. Just about killed me, but it is a really great way to get a quick evaluation on your power output in a sprint.
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Old 03-26-2010, 01:52 PM   #1355
Nancy Cohen
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Re: Nancy's Log

oooo, Tabata rows for watts. I'm likin' this idea!

Steve, you'll love (or hate) this. Husband has only been on the rower twice. The first time, he just rowed a little bit to try it (because I made him). The second time, he tried a few 500m rows. His very first one was 2:00. His next 2 were both in the 1:40's. ****ed me off. The guy's never rowed, never read anything about rowing, never watched any rowing videos.
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Old 03-26-2010, 01:54 PM   #1356
Nancy Cohen
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Re: Nancy's Log

Something else new to share...

I started a web site blog....webblog...blog...whatever. Here's the link. I hope you enjoy it. It's brand new, only a week old, and I'm having a great time writing in it every day!

http://www.funkzonefitness.com (wfs)
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Last edited by Nancy Cohen : 03-26-2010 at 02:13 PM.
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Old 03-26-2010, 11:16 PM   #1357
Stephen R. Lampl
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Re: Nancy's Log

Quote:
Originally Posted by Nancy Cohen View Post
oooo, Tabata rows for watts. I'm likin' this idea!

Steve, you'll love (or hate) this. Husband has only been on the rower twice. The first time, he just rowed a little bit to try it (because I made him). The second time, he tried a few 500m rows. His very first one was 2:00. His next 2 were both in the 1:40's. ****ed me off. The guy's never rowed, never read anything about rowing, never watched any rowing videos.
Mark simply just must be a natural at rowing. Crazy fast times.....Geez!

BTW, love the blog! Nice job on it, Nancy!
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Last edited by Stephen R. Lampl : 03-26-2010 at 11:20 PM.
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Old 03-27-2010, 07:59 AM   #1358
Nancy Cohen
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Re: Nancy's Log

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Originally Posted by Stephen R. Lampl View Post
Mark simply just must be a natural at rowing. Crazy fast times.....Geez!

BTW, love the blog! Nice job on it, Nancy!
Yea, he's a really really good athlete. Except for swimming and surfing, he beats me at everything, including ping-pong, darts, pool, frisbee golf, and horseshoes. Aggravates the heck out of me!

Thanks for props on the blog! I really appreciate it. I hope you'll keep checking in on it, and share it with others!
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Old 03-27-2010, 08:11 AM   #1359
Marianne Urbanski
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Re: Nancy's Log

Hey Nancy:
I checked out your blog today!! Nice work!! I love the post on the smoothie!! You are very talented in your writing! I laughed when I read it and i thought it was sooo right on!! Great job!!I will keep checking it out.
How is it going with the training. I don't know how you and Helen get clients, but I admire you for going after your passion!!
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Old 03-27-2010, 02:44 PM   #1360
Nancy Cohen
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Re: Nancy's Log

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Originally Posted by Marianne Urbanski View Post
Hey Nancy:
I checked out your blog today!! Nice work!! I love the post on the smoothie!! You are very talented in your writing! I laughed when I read it and i thought it was sooo right on!! Great job!!I will keep checking it out.
How is it going with the training. I don't know how you and Helen get clients, but I admire you for going after your passion!!
Thank you so much Marianne! I feel a tiny bit "exposed" putting my writing out there. Like, if one person tells me it's boring, or whatever, I'll run in my room and cry! I wonder if you felt like that with your book.

Finding clients to train is a challenge! I'm starting next week with training 2 friends of mine. I think that starting by putting the word out to people you already know, is the way to go. Time will tell.

WOD:
Dog Walk Warm up: 15 minutes around the 'hood
Cycling: 17 miles
Dog Walk Cool Down: 15 minutes walking, 30 minutes sitting with dogs and listening to the drummers at Drum Day, 15 minutes walking
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