I hit the gym for my first workout in three days.  Still recovering from the brutal pounding my knees took at the Crooms Trail Race, I realized right away that the elliptical and bikes were out of the question.  Introducing… the rowing machine!

(Source)

 If used properly, the rower can work all your major muscle groups.  Here’s a brief introduction on how to row, courtesy of How To Do Things.com.  There are three main phases of rowing: the catch, the power stroke, and the recovery:

• The catch phase position is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.
• The power stroke is when you push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area. Exhale as you do this. 
• The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again.

Running Hiatus Workout #1

Here’s my workout for the day, built around the rowing machine:

• Row 3,085 meteres in 20 minutes
• 15 one-leg raised crunches – Left side
• 15-one leg raised crunches – Right side
• 10 standard crunches
• 20 Plank to Push-Ups
• 10 V-Fly crunches
• 3 sets of 12 repetitions – bicep curls with 30 lbs.
• Dead lifts – 10 lifts with 40 lbs.

This workout took me 35 minutes and left me sweaty and satisfied! I would guess I burned 250 calories or so.

Dinner

Dinner was a baked BBQ tofu wrap with 1/4 mashed sweet potato.

I love the Flat Out Wraps!

Plus a delicious side salad….

Afternoon Eats

When I returned from the gym, I shoved some unphotographed dried apricots into my mouth. 

Other afternoon snacks included  a bowl of whole wheat organic cereal:

TJ Fig Bar from Abbie:

An orange:

Whew! What a day!  Tomorrow is hump day — thank goodness.  I hope you are all having a fabulous week. 🙂