https://bfgreen.npub.pro/tag/rowstr/ https://bfgreen.npub.pro/tag/rowstr/rss/ episodic Fri, 27 Mar 2026 21:19:35 GMT Fri, 27 Mar 2026 21:19:35 GMT https://bfgreen.npub.pro/tag/rowstr/ https://m.primal.net/Lwft.jpg Fri, 27 Mar 2026 21:19:35 GMT https://bfgreen.npub.pro/post/note1kxnzjg8zduzlleu68uygd6wnqptze6e7fmw3stg74qm47zgayxrqt69njt/ https://bfgreen.npub.pro/post/note1kxnzjg8zduzlleu68uygd6wnqptze6e7fmw3stg74qm47zgayxrqt69njt/ note1kxnzjg8zduzlleu68uygd6wnqptze6e7fmw3stg74qm47zgayxrqt69njt protip note1kxnzjg8zduzlleu68uygd6wnqptze6e7fmw3stg74qm47zgayxrqt69njt npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh #protip drinking an ice cold have IPA before doing #squatpushrepeat is not advisable. Almost threw up! But got them done. Also back to nicer weather to have the #rowstr outside again.

]]> #protip drinking an ice cold have IPA before doing #squatpushrepeat is not advisable. Almost threw up! But got them done. Also back to nicer weather to have the #rowstr outside again.

]]> Wed, 25 Mar 2026 15:25:11 GMT https://bfgreen.npub.pro/post/note1pmzx0kte5eg72ukp8w2h6gm7evktsh936v4kj7t05kae49p63stqsh8cvs/ https://bfgreen.npub.pro/post/note1pmzx0kte5eg72ukp8w2h6gm7evktsh936v4kj7t05kae49p63stqsh8cvs/ note1pmzx0kte5eg72ukp8w2h6gm7evktsh936v4kj7t05kae49p63stqsh8cvs rowstr note1pmzx0kte5eg72ukp8w2h6gm7evktsh936v4kj7t05kae49p63stqsh8cvs npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Decided to do a test run this morning of the #100/50/for30 - Started doing reps of 20 squats, 10 pushups. Ended at reps of 10 & 5. Very doable at steady pace. To be fair I did them after my normal stretch and #rowstr routine so was already a little gassed. Feel good though - get ready for April!!

nostr:nevent1qqsd49fhw83e7s5jpjda98jjj7cssa4urdxrxe370hltswmnd8prlkse409y6

]]> Decided to do a test run this morning of the #100/50/for30 - Started doing reps of 20 squats, 10 pushups. Ended at reps of 10 & 5. Very doable at steady pace. To be fair I did them after my normal stretch and #rowstr routine so was already a little gassed. Feel good though - get ready for April!!

nostr:nevent1qqsd49fhw83e7s5jpjda98jjj7cssa4urdxrxe370hltswmnd8prlkse409y6

]]> 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

]]> Mon, 25 Aug 2025 14:11:31 GMT https://bfgreen.npub.pro/post/note1rg7kjlrm8qjg05ucd7sm8n4y83w5pv76uv9kzl77le4ejx33wgysjcc3pw/ https://bfgreen.npub.pro/post/note1rg7kjlrm8qjg05ucd7sm8n4y83w5pv76uv9kzl77le4ejx33wgysjcc3pw/ note1rg7kjlrm8qjg05ucd7sm8n4y83w5pv76uv9kzl77le4ejx33wgysjcc3pw IWT note1rg7kjlrm8qjg05ucd7sm8n4y83w5pv76uv9kzl77le4ejx33wgysjcc3pw npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh I’ve added in a 30-min #IWT routine to my day. Been just over a week so far and have lost an inch on my waist! Super easy and can be done anytime in the day. #proofofwork #exercise #proofofwatts #peloton #tread #rowstr

]]> I’ve added in a 30-min #IWT routine to my day. Been just over a week so far and have lost an inch on my waist! Super easy and can be done anytime in the day. #proofofwork #exercise #proofofwatts #peloton #tread #rowstr

]]> 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

]]> Thu, 24 Jul 2025 10:49:35 GMT https://bfgreen.npub.pro/post/note1q8adv0zjpsfqaw36k2gugkqslsa9q7p5qt8nle4r0pn34kv9nemqqnfwy9/ https://bfgreen.npub.pro/post/note1q8adv0zjpsfqaw36k2gugkqslsa9q7p5qt8nle4r0pn34kv9nemqqnfwy9/ note1q8adv0zjpsfqaw36k2gugkqslsa9q7p5qt8nle4r0pn34kv9nemqqnfwy9 rowstr note1q8adv0zjpsfqaw36k2gugkqslsa9q7p5qt8nle4r0pn34kv9nemqqnfwy9 npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh Gil₿ert - GM! Is there any way for us to connect our two rowing apps to have a leisurely row together? We need to figure it out. #rowstr

]]> Gil₿ert - GM! Is there any way for us to connect our two rowing apps to have a leisurely row together? We need to figure it out. #rowstr

]]> Wed, 23 Jul 2025 12:51:37 GMT https://bfgreen.npub.pro/post/note1s0nvqnajp20m7w90hh886jss662pfygq2av3n22ztslvg29a3rsqd96pqa/ https://bfgreen.npub.pro/post/note1s0nvqnajp20m7w90hh886jss662pfygq2av3n22ztslvg29a3rsqd96pqa/ note1s0nvqnajp20m7w90hh886jss662pfygq2av3n22ztslvg29a3rsqd96pqa PSA note1s0nvqnajp20m7w90hh886jss662pfygq2av3n22ztslvg29a3rsqd96pqa npub1pj09u9lmma24aaqa4u7r5xt8f8yy37w8jxtx7v86uhjvqjqwsu9s7jznjh #PSA - for Concept2 owners that have a #PM5 unit, there is a new #firmware update! #rowstr

]]> #PSA - for Concept2 owners that have a #PM5 unit, there is a new #firmware update! #rowstr

]]> 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

]]>