Tag: rowing

Rowing Easy 5K – How Are You Moving Your Fanny?

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date April 29, 2016

5K Row

Moving My Fanny: Day 5 = 5K row

How did you move your fanny?

Friday afternoon, 4/29/16, I felt it was a good day for an easy 5K row. Dragged the rowing machine outside for fresh air, turned my pandora dance music station of phone on, placed water bottle next to me, and GO!

Set damper at 5.5 and focused on form (didn’t lean too forward or back, used full range of motion, kept your arms straight). Every 750m, I reversed grip (palm-up) to engage more of my biceps. Rowing with palm-up doesn’t provide the same power and that’s OK. It was a day to recovery muscles, not to break records :-). As long as arms are maintained next to the body, it’s totally fine to row with palms up. Completed 5K in 24:12 minutes.

Got home and got busy in the kitchen.

Had this 3 lbs bag of broccoli that was going to expire soon. It was time to do something with it. Made a delicious broccoli casserole.

Stay tuned for recipe!

Tags BeFabBeYou ‪, ‎fitness, HealthFitnessCoach, HealthWellnessFitness, Personal Training, Recovery, rowing, wellness

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Day 4 – Good Basics

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date April 14, 2016

Generally, I take day 4 off. I was feeling good and routine was basic, no weight lifting, so I got the good basic movements in. I must say, by mid round 4, row started to wear me out though. How did you move your fanny?

5 Rounds (completed in 16:57 min)

20 Calorie Row
10 GHD Sit Ups
30 Double Unders

Post workout, quick cash-outs:

400 meter run, 10 burpees

5 rounds of 10 GHD sit ups – wrapped 100 reps for the day 🙂

I don’t have my own video on this but here is what GHD sit-ups are about and how to do a GHD sip-up properly.

Tags BeFabBeYou ‪, double unders, Functional Fitness, GHD sit-ups, HealthFitnessCoach, HealthWellnessFitness, Moving My Fanny, Personal Training, rowing

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Rest Day: Easy 5K – Got Muscles Movings

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date March 23, 2016

Tuesday, 3/22, Rest Day

I avoid working out more than 3 days in a row. Nonetheless, it is important to keep moving our fannies. The body is not made to sit around and move little.

It was a great way to see the sun to come down. Rower and myself facing the sun, bluetooth jamming dance music, and consistent pace for an easy 5K ride. Benefits of rowing here.

Objective was just to move my muscles, so i focused on form and consistent pace Barely broke a sweat after ~ 25:35 min. Felt pretty good and got me a second wind of energy.

Do you really need energy drinks? coffee? or whatever ‘crap’ full of junk, coloring, etc for energy when you can exercise? You don’t need 10min, or 20min, or 30min. Do BURST EXERCISES! 3 sets of 30-60 seconds, 30-60sec break, and you will see the burst of energy it will give you. FREE and HEALTHY energy boost!

Tags BeFabBeYou ‪, Brain Health, ‎fitness, Functional Fitness, HealthWellnessFitness, Rest Day, rowing

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Shoulders Watch

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date March 16, 2016

Lots of shoulder on 3/16/16 WOD…went light to minimize chances of damaging more of my ‘goods’ while getting a good workout. Gotta save shoulders for volleyball 🙂

How did you move your fanny?

Mins 1 & 2:
200m Run + AMRAP Overhead squat (42 lbs)
Min 3: Rest

Mins 4 & 5:
15 Cal Row + AMRAP Wall balls (12 lbs)
Min 6: Rest

Mins 7 & 8:
200m Run + AMRAP DB Push Press 15lbs / arm
Mins 9: Rest

Mins 10 & 11:
15 Cal Row + AMRAP Overhead squat (42 lbs)
Min 12: Rest

Mins 13 & 14:
200m Run + AMRAP Wall balls (12 lbs)
Min 15: Rest

Mins 16 & 17:
15 Cal Row + AMRAP DB Push Press 15lbs / arm

Completed total of 123 reps: 29 overhead squat, 43 wall balls, 51 presses

Just for fun, a few of us did 8 EMOM of 8x GHD sit ups to cool down.

Tags BeFabBeYou ‪, ‎fitness, GHD sit-ups, HealthWellnessFitness, Overhead squat, Push Press, rowing, Running, wall balls, wellness

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Moved Your Fanny? Thrusters, Row, DUs

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date March 15, 2016

Whatever rocks your boat…just don’t STOP moving your fanny. Our bodies weren’t made to sit all day. Best for metabolism and fat burning is to incorporate bursts throughout the day.

Warmed up with front squats then moved to the WOD, 3/15/16

15 Thrusters (55 lbs)
25 Calorie Row
90 DUs
25 Calorie Row
15 Thrusters (55 lbs)

Completed in 11:xx minutes. I felt it took me at least 3 minutes to get 90 double unders done. I am so not good at it and i’ve decided it’s ok. However, it does slows me down every time. Focus: completing the workout!

Rowing

Tags BeFabBeYou ‪, burst exercises, double unders, ‎fitness, HealthWellnessFitness, rowing, wellness

Fitness | Exercise

Thrusters are back, 2/25

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date February 26, 2016
No Comments on Thrusters are back, 2/25

How did you move your fanny? Share here. Reintroduced another overhead movement…thrusters, light and in line with road to recovery.

3 rounds
Row 500m
15 GHD sit ups
21 Box Jumps (20in)

Rest for a few minutes and :
10min EMOM
Even min: 08 Toes To Ring (total 40x)

Odd min: 08 Thrusters 42lbs (total 40x)

Morning after the workout and I can feel the left shoulder a little sore. Light and all, 80 reps total of TTR and Thrusters are still a lot. Gotta watch and stretch.

Tags BeFabBeYou ‪, box jump, ‎fitness, GHD sit-ups, rowing, Thruster, toes to ring