SeaLab Fitness

Did some heavy front squat on the 3rd, then a quick burner on the AM of the 4th. 7/6 I did 2 x 15 min rows that totaled in roughly 8000m 7/7 i did 6 x 2000m and it KICKED MY ASS, avg high 1:55… Read More

Happy Canada Day. yesterday i did some light rowing and then a bunch of stretching. Today I did a 5k sub max but ended up killing myself on it because i couldnt control my pace at a higher rate. was out in the first half… Read More

Dint do anything all weekend and was stiff as crap this AM AM 6x1k slow @ r20 1:30 rest avg 1:59 pace PM 1k row then 5×5 of SA KB Press, back squat, pull ups, ab wheelies

AM: 500m warmup 30 min EZ row avg pace 2:00, rate 22, avg hr 75% (7500m) PM: 4 x 500 ez row w/ stretching then 5×5 Squat @ 145, 5×5 Press @ 24kg, 5×5 pull ups, 5×5 ab wheelies

It Me. been cheating on the Lab by posting in my rowing facebook group. but if you didnt blog it, did you even work out???? I have been rowing my ass off the past 6 weeks or so. usually >40K a week and it continually… Read More

Was really feeling the effects of a massively stressful work week and lack of exercise. the whole thing was a struggle from start to finish in the humid garage. 2 x 500m row warm up + stretches and some db work 15min EMOM snatch @… Read More

Work has been killing me. Going to have to get creative on when I work out. Catch-up from monday: 30 min row today I did 2 x 500 warm up then 10 x 500 on 1 min rest. easy peasy just move and get a… Read More

2000m TT, everyone else in the rowing group Im in was doing them so i figured why not. I dropped 12 seconds from when I did it 2 months ago to get my baseline. I consider these noob gains still. My goal is a sub… Read More

2 x 6000m row @ r20 , 2 min rest. this was hard. most meters I’ve done in a single session in years.

Ran a mile on tuesday but didnt blog it. today was 2 x 500m row + stretchies then 15 min EMOM of KB snatches then 8 x 1000m @ 2min rest @ r24 (avg 1:47 pace)