https://bfgreen.npub.pro/tag/ergdata/ https://bfgreen.npub.pro/tag/ergdata/rss/ episodic Tue, 26 Aug 2025 11:03:15 GMT Tue, 26 Aug 2025 11:03:15 GMT https://bfgreen.npub.pro/tag/ergdata/ https://m.primal.net/Lwft.jpg Tue, 26 Aug 2025 11:03:15 GMT https://bfgreen.npub.pro/post/note1ycu8p48h6g9gmmwvpazf64h75c9u5t029dvzpnpcq6v5zgza0g6sjgrsdm/ https://bfgreen.npub.pro/post/note1ycu8p48h6g9gmmwvpazf64h75c9u5t029dvzpnpcq6v5zgza0g6sjgrsdm/ note1ycu8p48h6g9gmmwvpazf64h75c9u5t029dvzpnpcq6v5zgza0g6sjgrsdm IWT note1ycu8p48h6g9gmmwvpazf64h75c9u5t029dvzpnpcq6v5zgza0g6sjgrsdm npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh For those interested in #IWT - Interval Walking Technique, check out the video I shared recently. It’s basically HIIT for walking. If you want to further maximize results, do your walks in a fasted state. First thing in morning is ideal. Wake up, have a black coffee, and go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> For those interested in #IWT - Interval Walking Technique, check out the video I shared recently. It’s basically HIIT for walking. If you want to further maximize results, do your walks in a fasted state. First thing in morning is ideal. Wake up, have a black coffee, and go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Wed, 13 Aug 2025 21:36:36 GMT https://bfgreen.npub.pro/post/note17asur4grz2as9ey854unzv6vmxr0mk8fx5rg8kh9tqnrwtyfvtksc8pft6/ https://bfgreen.npub.pro/post/note17asur4grz2as9ey854unzv6vmxr0mk8fx5rg8kh9tqnrwtyfvtksc8pft6/ note17asur4grz2as9ey854unzv6vmxr0mk8fx5rg8kh9tqnrwtyfvtksc8pft6 rowstr note17asur4grz2as9ey854unzv6vmxr0mk8fx5rg8kh9tqnrwtyfvtksc8pft6 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Not seeing the results from your workouts that you expected? It could be that you’re not getting enough sleep - yes, really. Consistency is key, especially with sleep. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Not seeing the results from your workouts that you expected? It could be that you’re not getting enough sleep - yes, really. Consistency is key, especially with sleep. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Mon, 11 Aug 2025 12:07:23 GMT https://bfgreen.npub.pro/post/note1u42d3g79zjzk7lldpqg8leew8wadfetw6vjtdq57nxfdjwjmz3zscaw0tg/ https://bfgreen.npub.pro/post/note1u42d3g79zjzk7lldpqg8leew8wadfetw6vjtdq57nxfdjwjmz3zscaw0tg/ note1u42d3g79zjzk7lldpqg8leew8wadfetw6vjtdq57nxfdjwjmz3zscaw0tg rowstr note1u42d3g79zjzk7lldpqg8leew8wadfetw6vjtdq57nxfdjwjmz3zscaw0tg npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Kicking Monday in the face. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Kicking Monday in the face. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Fri, 08 Aug 2025 12:09:04 GMT https://bfgreen.npub.pro/post/note1pe8zyfclkdkeuskkzzetyh6v4pfmacat3q5vs44qplkwyfuywesque6lwh/ https://bfgreen.npub.pro/post/note1pe8zyfclkdkeuskkzzetyh6v4pfmacat3q5vs44qplkwyfuywesque6lwh/ note1pe8zyfclkdkeuskkzzetyh6v4pfmacat3q5vs44qplkwyfuywesque6lwh rowstr note1pe8zyfclkdkeuskkzzetyh6v4pfmacat3q5vs44qplkwyfuywesque6lwh npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Didn’t feel like it this morning. Did it anyway! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Didn’t feel like it this morning. Did it anyway! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Wed, 06 Aug 2025 12:34:18 GMT https://bfgreen.npub.pro/post/note1ef5prmzg22rdrnl9ede20cq0r5n8ph9z07r9ans3uzjfc824km4q5vrcxr/ https://bfgreen.npub.pro/post/note1ef5prmzg22rdrnl9ede20cq0r5n8ph9z07r9ans3uzjfc824km4q5vrcxr/ note1ef5prmzg22rdrnl9ede20cq0r5n8ph9z07r9ans3uzjfc824km4q5vrcxr rowstr note1ef5prmzg22rdrnl9ede20cq0r5n8ph9z07r9ans3uzjfc824km4q5vrcxr npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Foam roll, stretching, five rounds of speed rope/situps/slamball, row ladder 2/3/4/3/2, foam roll and stretch. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Foam roll, stretching, five rounds of speed rope/situps/slamball, row ladder 2/3/4/3/2, foam roll and stretch. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Mon, 04 Aug 2025 12:28:04 GMT https://bfgreen.npub.pro/post/note1v2tumskyv9v8vcceqj3kg5lm488gkvdyasnep0arnx0ak47dnawqvphlyr/ https://bfgreen.npub.pro/post/note1v2tumskyv9v8vcceqj3kg5lm488gkvdyasnep0arnx0ak47dnawqvphlyr/ note1v2tumskyv9v8vcceqj3kg5lm488gkvdyasnep0arnx0ak47dnawqvphlyr rowstr note1v2tumskyv9v8vcceqj3kg5lm488gkvdyasnep0arnx0ak47dnawqvphlyr npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Took a few days out to move both kids into college. Two different states and directions. Back at it this morning. DFQ! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Took a few days out to move both kids into college. Two different states and directions. Back at it this morning. DFQ! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Wed, 30 Jul 2025 12:45:31 GMT https://bfgreen.npub.pro/post/note1sd2f78dvqxqtdtltq57grv9dqqwahn0qt30nhmz3ly223x5twuxsjpacle/ https://bfgreen.npub.pro/post/note1sd2f78dvqxqtdtltq57grv9dqqwahn0qt30nhmz3ly223x5twuxsjpacle/ note1sd2f78dvqxqtdtltq57grv9dqqwahn0qt30nhmz3ly223x5twuxsjpacle rowstr note1sd2f78dvqxqtdtltq57grv9dqqwahn0qt30nhmz3ly223x5twuxsjpacle npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Back after it. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Back after it. Let’s go! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Mon, 28 Jul 2025 17:07:18 GMT https://bfgreen.npub.pro/post/note1y6lergsdpws9ssanxvrdhmd9c7ew0qwe7kxd4n98rnn6ptksk8psfdhgsg/ https://bfgreen.npub.pro/post/note1y6lergsdpws9ssanxvrdhmd9c7ew0qwe7kxd4n98rnn6ptksk8psfdhgsg/ note1y6lergsdpws9ssanxvrdhmd9c7ew0qwe7kxd4n98rnn6ptksk8psfdhgsg rowstr note1y6lergsdpws9ssanxvrdhmd9c7ew0qwe7kxd4n98rnn6ptksk8psfdhgsg npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Start of new week. Did this earlier and forgot to post. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Start of new week. Did this earlier and forgot to post. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Sat, 26 Jul 2025 14:23:35 GMT https://bfgreen.npub.pro/post/note1vs9lcu6m8wz3jnwalmrw6hwthetnr234j5yc9m592luqgdkkn5jqaqfuwq/ https://bfgreen.npub.pro/post/note1vs9lcu6m8wz3jnwalmrw6hwthetnr234j5yc9m592luqgdkkn5jqaqfuwq/ note1vs9lcu6m8wz3jnwalmrw6hwthetnr234j5yc9m592luqgdkkn5jqaqfuwq rowstr note1vs9lcu6m8wz3jnwalmrw6hwthetnr234j5yc9m592luqgdkkn5jqaqfuwq npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Gross morning. Hot and humid. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Gross morning. Hot and humid. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Fri, 25 Jul 2025 12:24:59 GMT https://bfgreen.npub.pro/post/note1cqr3u4m0sq4ztgzy5uwmwah79vx3lw9awzfglrcp9pfag8wexmdsy45rhy/ https://bfgreen.npub.pro/post/note1cqr3u4m0sq4ztgzy5uwmwah79vx3lw9awzfglrcp9pfag8wexmdsy45rhy/ note1cqr3u4m0sq4ztgzy5uwmwah79vx3lw9awzfglrcp9pfag8wexmdsy45rhy rowstr note1cqr3u4m0sq4ztgzy5uwmwah79vx3lw9awzfglrcp9pfag8wexmdsy45rhy npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh “I don’t feel like working out today.” Good! Do it anyway! Leg day with rowing finisher. Embrace the suck. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> “I don’t feel like working out today.” Good! Do it anyway! Leg day with rowing finisher. Embrace the suck. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Thu, 24 Jul 2025 12:37:24 GMT https://bfgreen.npub.pro/post/note1l73dje0n3rtrjrzgc428m52wgp373eut4k7x8ttcz76zhklltt8qa38yjk/ https://bfgreen.npub.pro/post/note1l73dje0n3rtrjrzgc428m52wgp373eut4k7x8ttcz76zhklltt8qa38yjk/ note1l73dje0n3rtrjrzgc428m52wgp373eut4k7x8ttcz76zhklltt8qa38yjk rowstr note1l73dje0n3rtrjrzgc428m52wgp373eut4k7x8ttcz76zhklltt8qa38yjk npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Showing up gets you started. Consistency gets you results. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Showing up gets you started. Consistency gets you results. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Wed, 23 Jul 2025 12:27:28 GMT https://bfgreen.npub.pro/post/note1ra344zje7sp4q20geqtdsrw794jp4t3v53supn4tr83ywqljds2q7tfmjs/ https://bfgreen.npub.pro/post/note1ra344zje7sp4q20geqtdsrw794jp4t3v53supn4tr83ywqljds2q7tfmjs/ note1ra344zje7sp4q20geqtdsrw794jp4t3v53supn4tr83ywqljds2q7tfmjs rowstr note1ra344zje7sp4q20geqtdsrw794jp4t3v53supn4tr83ywqljds2q7tfmjs npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Foam roll, stretch, slam ball, speed rope, sit-up AMRAP, rowing ladder, foam roll, stretches. LFG! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Foam roll, stretch, slam ball, speed rope, sit-up AMRAP, rowing ladder, foam roll, stretches. LFG! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Tue, 22 Jul 2025 12:24:22 GMT https://bfgreen.npub.pro/post/note1n3wcc7txnv2zfzjwndxmvdnddrvyj05kfyna4v83t8jp4604gudq7t5wks/ https://bfgreen.npub.pro/post/note1n3wcc7txnv2zfzjwndxmvdnddrvyj05kfyna4v83t8jp4604gudq7t5wks/ note1n3wcc7txnv2zfzjwndxmvdnddrvyj05kfyna4v83t8jp4604gudq7t5wks rowstr note1n3wcc7txnv2zfzjwndxmvdnddrvyj05kfyna4v83t8jp4604gudq7t5wks npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Leg day. Body weight deadlifts. Row ladder finish. Brutal! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Leg day. Body weight deadlifts. Row ladder finish. Brutal! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Mon, 21 Jul 2025 12:36:26 GMT https://bfgreen.npub.pro/post/note1xav6ps5pdngmmcx5k6d2akdka8ks4sa6kdaelrqr0jxu24vyc2hq3ttfk8/ https://bfgreen.npub.pro/post/note1xav6ps5pdngmmcx5k6d2akdka8ks4sa6kdaelrqr0jxu24vyc2hq3ttfk8/ note1xav6ps5pdngmmcx5k6d2akdka8ks4sa6kdaelrqr0jxu24vyc2hq3ttfk8 rowstr note1xav6ps5pdngmmcx5k6d2akdka8ks4sa6kdaelrqr0jxu24vyc2hq3ttfk8 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh In the books! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> In the books! #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Sat, 19 Jul 2025 15:06:37 GMT https://bfgreen.npub.pro/post/note1weyn6dz9qrksfvj90tpz2de764v00fedga7tj2s3xqg3wuxpmw0sg92m35/ https://bfgreen.npub.pro/post/note1weyn6dz9qrksfvj90tpz2de764v00fedga7tj2s3xqg3wuxpmw0sg92m35/ note1weyn6dz9qrksfvj90tpz2de764v00fedga7tj2s3xqg3wuxpmw0sg92m35 rowstr note1weyn6dz9qrksfvj90tpz2de764v00fedga7tj2s3xqg3wuxpmw0sg92m35 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Early workout today. Rowing right in front of my new big ass fan. So nice. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Early workout today. Rowing right in front of my new big ass fan. So nice. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Sat, 19 Jul 2025 15:04:20 GMT https://bfgreen.npub.pro/post/note1j6wvs9dl6w4pxwdumm2z0gqg4uesdw0uyqt9cacvxh6s2v606llsj8zwhu/ https://bfgreen.npub.pro/post/note1j6wvs9dl6w4pxwdumm2z0gqg4uesdw0uyqt9cacvxh6s2v606llsj8zwhu/ note1j6wvs9dl6w4pxwdumm2z0gqg4uesdw0uyqt9cacvxh6s2v606llsj8zwhu rowstr note1j6wvs9dl6w4pxwdumm2z0gqg4uesdw0uyqt9cacvxh6s2v606llsj8zwhu npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh For got to post this yesterday because I worked our midday and it was hot as hell. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> For got to post this yesterday because I worked our midday and it was hot as hell. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Thu, 17 Jul 2025 12:10:42 GMT https://bfgreen.npub.pro/post/note1fq9hddurw9qgmzs983smxm84qnk32zlpmxcv2fnkjepha5q00zkqkyk3rd/ https://bfgreen.npub.pro/post/note1fq9hddurw9qgmzs983smxm84qnk32zlpmxcv2fnkjepha5q00zkqkyk3rd/ note1fq9hddurw9qgmzs983smxm84qnk32zlpmxcv2fnkjepha5q00zkqkyk3rd DFQ note1fq9hddurw9qgmzs983smxm84qnk32zlpmxcv2fnkjepha5q00zkqkyk3rd npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Not sure why, but wasn’t feeling it this morning. Still got up and did it though. Overhead lifts followed by row ladder. #dfq #rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Not sure why, but wasn’t feeling it this morning. Still got up and did it though. Overhead lifts followed by row ladder. #dfq #rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Wed, 16 Jul 2025 12:09:04 GMT https://bfgreen.npub.pro/post/note1xunjd9s2y0legeewr48q9cwww43fxq7cv0pyrdk4qtq7ta0d3z2qx063pt/ https://bfgreen.npub.pro/post/note1xunjd9s2y0legeewr48q9cwww43fxq7cv0pyrdk4qtq7ta0d3z2qx063pt/ note1xunjd9s2y0legeewr48q9cwww43fxq7cv0pyrdk4qtq7ta0d3z2qx063pt rowstr note1xunjd9s2y0legeewr48q9cwww43fxq7cv0pyrdk4qtq7ta0d3z2qx063pt npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Humid, sticky, and about to rain. Squat cleans and jump rope followed by ladder row and farmers carry for cool down. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Humid, sticky, and about to rain. Squat cleans and jump rope followed by ladder row and farmers carry for cool down. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Tue, 15 Jul 2025 12:29:38 GMT https://bfgreen.npub.pro/post/note1mmpxpxjc6ujcsd8fvfk5kuvf6my7968annhwc5lqj35mg3953lcqj8rkz4/ https://bfgreen.npub.pro/post/note1mmpxpxjc6ujcsd8fvfk5kuvf6my7968annhwc5lqj35mg3953lcqj8rkz4/ note1mmpxpxjc6ujcsd8fvfk5kuvf6my7968annhwc5lqj35mg3953lcqj8rkz4 rowstr note1mmpxpxjc6ujcsd8fvfk5kuvf6my7968annhwc5lqj35mg3953lcqj8rkz4 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Raining and humid AF. Indoor workout this morning. Foam roll, stretching, heavy squats, row ladder, foam roll, and stretching. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Raining and humid AF. Indoor workout this morning. Foam roll, stretching, heavy squats, row ladder, foam roll, and stretching. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Mon, 14 Jul 2025 11:34:59 GMT https://bfgreen.npub.pro/post/note12rsmqvfr8ms45qw9ratr5ry7nq38f3zmungp4eyclxcmm02cterqzas6t8/ https://bfgreen.npub.pro/post/note12rsmqvfr8ms45qw9ratr5ry7nq38f3zmungp4eyclxcmm02cterqzas6t8/ note12rsmqvfr8ms45qw9ratr5ry7nq38f3zmungp4eyclxcmm02cterqzas6t8 bitcoin note12rsmqvfr8ms45qw9ratr5ry7nq38f3zmungp4eyclxcmm02cterqzas6t8 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Not feeling it this morning, but #bitcoin is up so we work! #TIL that my rowerg has NFC so I can just tap my phone to connect. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]> Not feeling it this morning, but #bitcoin is up so we work! #TIL that my rowerg has NFC so I can just tap my phone to connect. #Rowstr #concept2 #proofofwork #ergdata #exercise #proofofwatts

]]>