Partial Tabata Interval with Rowing

Did not feel like working out…. everything was screaming “Don’t do it!”…. so I stumbled down to the rower anyway and forced myself anyway.

Aggressive warmup:
(Normally my pace is 3:00, 2:45, 2:30, 2:20)

250m, 2:47/500m pace
250m, 2:20/500m pace
250m, 2:06/500m pace
250m, 1:47/500m pace


1/2 Tabata Interval (4 intervals) of Rowing Sprints
20 seconds, 100m, 1:40/500m
20 seconds, 106m, 1:34/500m
20 seconds, 106m, 1:34/500m
20 seconds, 104m, 1:36/500m

Pretty intense headache when I finished, but was happy with how quickly after finishing that my breathing rate recovered.


Rowing Intervals and Discussion about General Fitness

Broke up a 2000m row into ten 42 second intervals.  Rowed each interval at a 2:00/500m pace (but mostly faster).  This simulates rowing an 8 minute 2K.  My current PR for a 2K is 8:32, so this gets me used to a faster 8:00 pace, but with some rest breaks.

For those doing the math, my ten intervals didn’t add up to 2000m (needed 200m per interval, but I was getting around 180m per interval), so I   rowed an 11th interval at a 1:42/500 pace to simulate a 7 minute 2K row.  This last interval gave me over 2K of rowing for my workout, and also gave me a last gut-wrenching interval after 10 relatively hard intervals.

Saw this workout suggested in a CrossFit article, and I like how it stresses a different domain (pacing) vs most traditional workouts that focus on strictly distance or time.  The idea is to maintain the pace you are looking for as long as you can (in this case 10 intervals).  Since my body held up to that well, I can either shorten the rest period (30 seconds to 25 seconds) or stay with the same rest and choose a faster pace (2:00 to 1:50).

Rather than reprogramming the rest periods, I have the most control over the pace, so I might quicken the pace instead.  Once I can strongly sustain faster paces, I’ll just re-row a 2K and see if my PR for a continuous distance is improving.

It seems over the past year that I’ve reached the extent of any easy strength gains (Deadlifts, Squats, Presses) from muscle recruitment, so the next bogeys I want are to improve my cardio endurance (via things like the rowing, cycling, and CrossFit met-cons), and explosive power (Olympic lifts: Clean & Jerk, Snatch).  There are several other domains I could focus on too, some of these will be met by previously mentioned workouts.

If your goal is optimum physical competence then all the general physical skills must be considered:

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

*(Ed. – Thanks to Jim Crawley and Bruce Evans of Dynamax,\)

Front Squats, Power Cleans

Front Squats 5 x 3, 50kg/110lb, 60kg/132lb, 70kg/154lb

Power Cleans from above the knee 3 x 5 (gradually increasing weight to 60kg/132lbs) From an elevated box

Power Cleans from Below the knee 2 x 5 (gradually increasing weight to 65kg/143lbs) From an elevated box

Started off with a bad headache that dissipated about mid way, then finished off with very sore lower back from the pounding of the heavier cleans.  I need to learn to land softer and absorbing the impact better.

Miscellaneous Workout

20 Kettlebell Swings 25#

10 Shoulder Press, Snatch Grip Behind the neck, 45#

10 Shoulder Press, Clean Grip, 45#

Row 500 meters, 1:50

20 Chinups with Black band

5 Kipping Chinups (no assistance)


Penny did warmup Rowing, then 1000m Row.

Back Extensions, Situps, 20 Pullups (black band), Pushups


Jess did Back Extension, situps, 500m Row 2:22, 15 minutes cycling with the bike on the trainer.
It was great to have Jess (Penny’s daughter) join us for some cardio.

Olympic Weightlifting Skills


Front Squats 4 x 5 (mostly as a warmup) (gradually increasing weight to 145lbs… focus on upright back/chest position)

Power Cleans from above the knee 3 x 6 (gradually increasing weight to 100lbs)

Power Cleans from Below the knee 2 x 5 (same weight throughout using max from previous exercise)

Back Squats 4 x 5, weight incrementally up to 100kg (220lbs)

Coach is fussy about technique, so I have to constantly remind myself that performing the lifts in rapid succession for “intensity” isn’t the goal, but rather drilling in correct motor patterns.

2K Row

Programmed in a 2K Row and started off briefly as a warmup, but felt consistent, so I quickly stepped up the pace and noticed I wasn’t too far off my PR in the first 1000 meters.  Was able to hold that pace well, breathing comfortably, so in the last 1K I kept stepping up the power and pace.

2K Row
Time: 8:32 (PR)

Finished 18 seconds faster than my previous best 3 weeks ago.  I have to admit, a few days ago Penny beat my PR by a few seconds, and she seems to have my number on the 2K and higher rowing distances, but this time I prevailed and retook the “Household” PR…. she still has the 5K PR though, and I’ve tried a couple of times to beat that to no avail…. but one of these days!!!!

Cycling out on the Little Miami Trail

We had a fortuitous break in the weather for January…. 50F and even a spot or two of sunshine…. so I threw the bike hitch back on and we loaded up to go over and ride on the Little Miami Trail.

Cycled 15 miles, 1:15, average pace was quite low, but leisurely.

Nice gentle ride… just out enjoying the wind in our face and the fresh sights after doing exercise indoors for the past few months.. even saw a deer and couple of small ani-mules.  There were over 20 cyclist out on the trail and road taking advantage of a rare January day suitable for riding.

I’ve got some serious DOMS in my hamstrings after the squats and cleans the other night.

Olympic Weightlifting Skills and Easy Cycling

Cycling on the Trainer (mountain mode), 30 minutes, 5.6 miles (just trying to make sure my butt doesn’t forget the saddle)


250m Row


Front Squats 5 x 3, 3 x 3 (mostly as a warmup) (gradually increasing weight)

Power Cleans from above the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)

Power Cleans from Below the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)

Back Squats 3 x 5, weight incrementally up to 80kg (176lbs)

Tabata Rowing


5 minute row: 863 meters

Kettlebell Windmills 10lbs, 3/side x 2


Tabata Rowing Intervals (20 seconds row, 10 seconds rest), 12 Intervals at hard pace

1089 meters total, 90 meters average per interval, 1:57 pace/500m

That got the heart rate up and a little lung burn going!!

Olympic Weightlifting Skills


5 minute Row: 866 meters

Kettlebell Windmill 3/side, 10# (great job of loosening tight shoulders)


Behind the Neck Press, Snatch Grip 5 x 3

Overhead Squat 5 x 5

Snatch Balance 3 x 2

Drop Snatch 3 x 2

High Hang Snatch 3 x 5 (Bar at waist, approx 1/4 dip and drive)

Hang Power Snatch 2 x 5 (lower bar to just above knees) + 2 Overhead Squats per set

Focus mostly on explosive jump to elevate the bar overhead.

« Older entries