Row, Row, Row Your Erg
September 22, 2010 Category: Blog 6 Comments 
Today's Workout
4 Rounds, Individually Timed
Row 500m
Rest 3 Minutes Between Efforts.
Rowing is the 5th and final motion in Fight Gone Bad. It is also a very expensive place to make points. Row wisely and you will be rewarded. Row inefficiently and the rest of your workout will be uncomfortable to say the least.
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WOD: 1.53/1.54/1.56/1.58 (something close to this). 4 rounds of 500m rows was difficult to say the least. I was happy with staying fairly consistent and keeping all my rows under 2 minutes.
Paleo: Day 9: 0 points
Total: 8 points
“Smiling on the rower is either a sign of masochism or a lack of effort”.
That is just awesome.
WoD:
1.35.0/1.36.8/139.8/137.0
Oh, and before I forget…
Fuck. That. Workout.
Paleo total: 9 points.
Paleo: 2 points (2 protein shakes)
tried out the paleo cobbler from the other day’s post …. most excellent
Thanks dude, I’m glad you enjoyed it!
I actually tweaked that recipe the other night and made it more…enjoyable, at least to look at/serve/share:
Find a round cake tin to use, same amount of berries. Instead of 1.5 cups of almond meal and 1 egg, do the following:
-1/2 cup almond flour
-1/2 cup coconut flour
-2 eggs
-coconut milk
You’ll probably use quite a bit of coconut milk here, as the flour absorbs an incredible amount of liquid. Combine all ingredients in a blender until it has the thinner consistency of batter. Pour batter over berries and cook as usual.
Really, REALLY good…like a coconut/almond flavoured berry quiche!
1:27.1, 1:31.1, 1:35.8, 1:36.8
Paleo total: 10
I have started to notice a real lack of energy in harder metcons. Strength work seems to still be ok. I think the culprit is not eating enough, not the quality of the sources I eat. I am going to work to up my calorie intake. I may cheat on Friday in preparation for Fight Gone Bad to see if i can get some more octane running through my bloodstream for that god awful workout.
Also that cobbler was really good. I bet its even better refrigerated.
Nice Dax … I like the inclusion of a bit of coconut flour, though I liked the crumbly aspect of it. I also mixed in strawberries, which I think made it too runny.
Nick: could be that you need more carbs too…