What Was Your Work Out Today?
Replies
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💅 just chilling it's Sunday1
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Nothing to report for the past two days, and today will be another forced rest day. I have a nasty summer cold I’m trying to recover from. I really can’t stand being laid up, especially with the beautiful weather. Fingers crossed I’m back to myself tomorrow!2
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Feel better @jnomadica !
Today was a 10 mile bike ride... Had to call it and phone a friend (hubby) for pick-up at the 10 mile mark due to a sudden downpour.1 -
JustSomeEm wrote: »Feel better @jnomadica !
Today was a 10 mile bike ride... Had to call it and phone a friend (hubby) for pick-up at the 10 mile mark due to a sudden downpour.
Thank you!!
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Sunday.
Active rest.
6mile hike exploring the beauty that is Constable Country.
1 mile run waiting for the bus home1 -
@ Aoyoke - sounds like you had a great weekend! Congrats on your race. Sounds very fun. Pat yourself on the back for putting yourself slightly outside your comfort zone. I think everyone should do that now and again. Helps you grow massively in more ways than physical.
90 minutes of cardio at the gym today. Really nice job of keeping the HR in check. 30 on the rower, then 30 on the stairmaster and 25 on the bike. Rest just between equipment having the HR fall naturally. Nothing over 70% of max. All between 65% and 70%, so true long, slow day.1 -
I lifted weights this morning.
I warmed up with a 500m indoor row, which took 1.47. This is my best time for a sprint, and may be bordering on respectable.
Then I squatted (90 kgs) and benched (55 kgs), both of which felt good. I finished with some facepulls.
This evening, I swam 1k fairly slowly. I messed around a bit, doing a 2 length (40 metres) underwater swim, and doing backwards breaststroke for 1 length. This is a useful skill for scuba, so I occasionally do it in the pool.2 -
MikePfirrman wrote: »@ Aoyoke - sounds like you had a great weekend! Congrats on your race. Sounds very fun. Pat yourself on the back for putting yourself slightly outside your comfort zone. I think everyone should do that now and again. Helps you grow massively in more ways than physical.
90 minutes of cardio at the gym today. Really nice job of keeping the HR in check. 30 on the rower, then 30 on the stairmaster and 25 on the bike. Rest just between equipment having the HR fall naturally. Nothing over 70% of max. All between 65% and 70%, so true long, slow day.
Thanks Mike! Out of my comfort zone was definitely where I was at given that it was my first sculling race and the water conditions were horrible. Rowing in general is essentially a bunch of me pushing myself fairly far outside of my comfort zone
Well done at the gym today! My rest day involved waking up early, driving for a while (but not as long as if I had left later), sleeping off and on all day, and then unloading a boat trailer in 90 degree heat.1 -
8/5
am
Mobility
Animal Flow Daily 5
Strength
Handstand Pushup - GTG
*On a Yoga Block
6 x 2 (12)
Pull-ups - GTG
6 x 6 (36)
Yoga
Warmup - 5 Rounds
Hatha Sun Salutation - 5 Rounds
Meditate
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8/4/2019 - rest day and some serious napping and sleeping; I awakened feeling like a “rich man.”
Back on the saddle today with a full load workout planned after a week of active rest and recovery.1 -
40 mins gym - bike/ leg machines1
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Just did my first Olympic lifting competition on Saturday. So today was a deload week. Snatch singles x 5 sets, snatch pulls 3x3, usually I do a variation of an overhead press but today my coach let me do something fun. We decided on bench press 3 x 3. Finally I did a metcon of 8 pullups/15 knee to elbows x 3 rounds.2
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Yesterday's workout was a sixteen-mile hike with over 3000 feet of total ascent.
This involved going up the same ridge three times in slightly different locations, and those of us who were on the walk are all a little bit bitter
Today, some gentle BodyBalance to work out any kinks.3 -
Today, 10.5k rowing the double. We did more distance today because we missed seeing one of the singles we were mother-henning when we passed going in opposite directions (dang him and his dark clothing! ), so we went upstream past the boathouse looking for him in case he'd capsized. No sight of him (of course), but we had a bad moment on the way back when there were a couple of ambulances, a couple of firetrucks, and some police down by the riverboat! (Still no idea why they were there.)
He was fine, but we got a better workout.
Regatta report:
Green Lake is pray to some really awful wind so save for the races early (like anything before 8am) the water was really choppy. I was in a quad and a 4. The quad was my first sculling race and it went pretty well all things considered. I mean we were more or less last, but we knew that would be the case given the makeup of the boat. I sat 2 and was complimented on my outside voice* by one of the people in my club who was helping us with or oars**.
My 4 went a lot better. We were 5th on the water (out of 7) though had a crab not happened we probably would have been 4th. The conditions were marginally better than the race in the morning and our warm up was much better.
After eating dinner, I walked around playing Pokemon Go for an hour - like one does on community day
in
*For people who have never sculled - if you're in a quad that isn't coxed (so 4 people rowing with two oars - one in each hand), the person in two makes all of the calls and essentially coxes the boat (save for steering - but you do relay the steering calls from the person in bow to the rest of the boat). I am, generally speaking, a very quiet person and am not especially confident with regards to rowing when all is said and done. I'm improving quickly, but I'm also likely the least experienced sculler in the whole club.
**For the people who don't row on the water/haven't competed in a regatta - often (almost always?) when you go to the dock you have someone helping you/the crew with your oars due, in part, to speed but also because oars are long and cumbersome and, depending on the regatta, there are a lot of obstacles (people, other boats, etc), you need to maneuver in such a way so that an official can check the boat (which would necessitate dropping your oars, etc.
I hope/assume the crab didn't eject or injure anyone?
(Nonrowers: In some circumstances, your oar blade sort of sticks in the water, gets dragged under the hull by the momentum, and the handle comes back atcha with force: It's called "catching a crab". People can be physically ejected from the boat, be injured by the oar-shaft (broken ribs, for example - there's a lot of force), and at minimum forward progress is impaired/stopped.)
Sounds like you had a fun race day, and some sound results given experience level. Thanks for the report!
We do the quad coxing differently at our place: When uncoxed (sometimes we row coxed quads), bow does it all, and two may have to relay if bow isn't loud; but most of our bows are.
BTW, we call the oar-carrying helpers "oar valets". Under some circumstances, when we (boat of older women) went to summer races with members of the collegiate club team, their coach even sent "boat valets" down to the dock post-race. 1 -
Get moving Monday
30min with trainer, lower body trx, focusing on glutes and hips
2.5hours roller skating with my boys
1.6 miles treadmill intervals
30min tabata
45min barbell
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8/5/2019 - during noon hour at park -
Weighted alternating pull-ups and chin-ups (pull-ups odd-numbered rounds and chin-ups even-numbered rounds) with 20kg KB (5-3-3-4-3-3-3-3-3-3) plus double 20kg KB overhead press x 5 every 2:30 for 10 rounds in 23:36 - average HR = 125 bpm (69 percent) maximum HR = 150 bpm (83 percent) - first day back on the fitness training pony after a week of active rest and recovery; the weighted pull-ups and chin-ups felt heavy.2 -
@ Ann/Aoyoke -- thanks for the crab explanation. I thought it was a typo for cramping!
Today just decided to have a little fun and do some short, quick sprints. Ed McNeeley is a pretty well known strength coach that has this one workout where you try to do 20 hard sprints, as hard as you can, for 10 seconds -- max Watts with one minute rests.
Tried to do this one today. You're supposed to (after you're in shape) be able to get up to 20 reps without losing more than 20% power. I got to 10! Slow for spints -- all between 1:37 and 1:40. Once I started to fade, I just dropped it. Did the rest of the hour easy on the bike, first as a warm up, then a cool down following.2 -
90 minutes bouldering for me. I flashed four easy v3s, so the job was a good'un. I probably need to start trying v4s - I haven't tried one yet.0
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John Benton model workout- my stomach kills in the best way possible!0
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Today, 10.5k rowing the double. We did more distance today because we missed seeing one of the singles we were mother-henning when we passed going in opposite directions (dang him and his dark clothing! ), so we went upstream past the boathouse looking for him in case he'd capsized. No sight of him (of course), but we had a bad moment on the way back when there were a couple of ambulances, a couple of firetrucks, and some police down by the riverboat! (Still no idea why they were there.)
He was fine, but we got a better workout.Regatta report:
Green Lake is pray to some really awful wind so save for the races early (like anything before 8am) the water was really choppy. I was in a quad and a 4. The quad was my first sculling race and it went pretty well all things considered. I mean we were more or less last, but we knew that would be the case given the makeup of the boat. I sat 2 and was complimented on my outside voice* by one of the people in my club who was helping us with or oars**.
My 4 went a lot better. We were 5th on the water (out of 7) though had a crab not happened we probably would have been 4th. The conditions were marginally better than the race in the morning and our warm up was much better.
After eating dinner, I walked around playing Pokemon Go for an hour - like one does on community day
in
*For people who have never sculled - if you're in a quad that isn't coxed (so 4 people rowing with two oars - one in each hand), the person in two makes all of the calls and essentially coxes the boat (save for steering - but you do relay the steering calls from the person in bow to the rest of the boat). I am, generally speaking, a very quiet person and am not especially confident with regards to rowing when all is said and done. I'm improving quickly, but I'm also likely the least experienced sculler in the whole club.
**For the people who don't row on the water/haven't competed in a regatta - often (almost always?) when you go to the dock you have someone helping you/the crew with your oars due, in part, to speed but also because oars are long and cumbersome and, depending on the regatta, there are a lot of obstacles (people, other boats, etc), you need to maneuver in such a way so that an official can check the boat (which would necessitate dropping your oars, etc.
I hope/assume the crab didn't eject or injure anyone?
(Nonrowers: In some circumstances, your oar blade sort of sticks in the water, gets dragged under the hull by the momentum, and the handle comes back atcha with force: It's called "catching a crab". People can be physically ejected from the boat, be injured by the oar-shaft (broken ribs, for example - there's a lot of force), and at minimum forward progress is impaired/stopped.)
Sounds like you had a fun race day, and some sound results given experience level. Thanks for the report!
We do the quad coxing differently at our place: When uncoxed (sometimes we row coxed quads), bow does it all, and two may have to relay if bow isn't loud; but most of our bows are.
BTW, we call the oar-carrying helpers "oar valets". Under some circumstances, when we (boat of older women) went to summer races with members of the collegiate club team, their coach even sent "boat valets" down to the dock post-race.
It, thankfully, wasn't an ejector crab*. It was a very minor crab, but definitely a crab. It's better than the 4+ race two of the four rowers in my boat had earlier that day. They had to hot seat their boat (there was a lot of hot seating because of how the races were organized - my coach was less than pleased) and the person in 2 forgot to tighten their oar lock...two strokes into their high 20 an oar was suddenly no longer attached to the boat or someone's hands
Also one of the docks that we launched off of was...impressively high off the water. It was nearly impossible to tie in from the dock when I was in the quad. A friend of my who was in another quad in the same race said that one of the race officials was essentially like, "you basically need to just push off the dock and then you'll be able to tie in"
In my club we call our oar-carriers "oar lackeys" or just "lackeys". There are also a handful of people who typically get boat carriers - typically the people who are 70+ and then anyone who is rowing our very heavy rec single which seems to require two people to carry (that omg is such a pain to rig...I rigged it with a friend yesterday and it shouldn't actually be that much of a pain).
Today we had a coxing clinic so we spent the entirety of practice inside. That said, today is also the first day of the Zwift Academy so I ended up doing the first workout from that this morning. I suspect my FTP is a tad low because it felt easier than it should have. I'm going to try to force myself to take two days off from riding tomorrow and Wednesday and then probably bump up the FTP by around %5 on Thursday.
*For the non rowers, here is a video (on Instagram) of an ejector crab from a sprint race before the Windermere cup earlier this year
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<snippity>
They had to hot seat their boat (there was a lot of hot seating because of how the races were organized - my coach was less than pleased) and the person in 2 forgot to tighten their oar lock...two strokes into their high 20 an oar was suddenly no longer attached to the boat or someone's hands
Also one of the docks that we launched off of was...impressively high off the water. It was nearly impossible to tie in from the dock when I was in the quad. A friend of my who was in another quad in the same race said that one of the race officials was essentially like, "you basically need to just push off the dock and then you'll be able to tie in"
<snippity>
For non-rowers:
"Hot seat" = Same boat needs to be used in 2 races very close together. Crew #1 rows back to dock, hops out; crew #2 immediately hops in to the boat and rows to start line. Boats are expensive, clubs own limited numbers. Can also be a case where a rower(s) from earlier race needs to hop straight from one boat to another that's in another race soon after.
"Tie in" = Can be attaching oar to oarlock, or rower to shoes (that are semi-permanently part of the boat). In this case, I assume it's oar to oarlock, since the oar necessarily sticks out beyond the oarlock, and a tall dock would be in the way. A boat with oars not fastened in oarlocks is very, very unstable. Rowing docks are normally only 3-4 inches above the water, so the oars extend atop the dock.
Danged sport uses specialized terminology even for normal concepts, let alone for its own weird specialized concepts. 0 -
And amusingly, in every regatta I've been to (three for three) I've ended up helping carry down a boat for a race I wasn't in because someone needed to hot seat into it and I just so happened to be free and in my coach's line of sight<snippity>
They had to hot seat their boat (there was a lot of hot seating because of how the races were organized - my coach was less than pleased) and the person in 2 forgot to tighten their oar lock...two strokes into their high 20 an oar was suddenly no longer attached to the boat or someone's hands
Also one of the docks that we launched off of was...impressively high off the water. It was nearly impossible to tie in from the dock when I was in the quad. A friend of my who was in another quad in the same race said that one of the race officials was essentially like, "you basically need to just push off the dock and then you'll be able to tie in"
<snippity>
For non-rowers:
"Hot seat" = Same boat needs to be used in 2 races very close together. Crew #1 rows back to dock, hops out; crew #2 immediately hops in to the boat and rows to start line. Boats are expensive, clubs own limited numbers. Can also be a case where a rower(s) from earlier race needs to hop straight from one boat to another that's in another race soon after.
"Tie in" = Can be attaching oar to oarlock, or rower to shoes (that are semi-permanently part of the boat). In this case, I assume it's oar to oarlock, since the oar necessarily sticks out beyond the oarlock, and a tall dock would be in the way. A boat with oars not fastened in oarlocks is very, very unstable. Rowing docks are normally only 3-4 inches above the water, so the oars extend atop the dock.
Danged sport uses specialized terminology even for normal concepts, let alone for its own weird specialized concepts. 1 -
jiujitsu. always0
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It's 4.58am. I think I'm going to start by walking the dog. It may or may not become a run at some point.0
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It turned into a run 3
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Yesterday: BodyBalance. Followed by completely running out of energy on the walk back to the train, I'm not sure what happened there. Fortunately at the point where the chill and shakes hit I was outside Mrs Potts Chocolate House, so there was an obvious fix
Today I plan to do Barre Fit, but I reserve the right to just go home and fall over on my bed if I'm really not feeling it after work.2 -
8/5
pm
Conditioning
Jumprope - 3min on 1min off x 5 (15 min)
8/6
am
Mobility
Full body warmup and prep
Strength
Handstand Pushup - GTG
*On a Yoga Block
6 x 2 (12)
Pull-ups - GTG
6 x 6 (36)
Yoga
Hatha Sun Salutation - 10 Rounds
Core Strength
Compression Drills - 3 x 10 (30)
Superman - 3 x 30s (90s)
Pancake Stretch - 3 x 30s (90s)
Meditate
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I decided that I needed to sleep in today, so no rowing for me. I'm still figuring out what the right balance is, which is to say, how not to push myself too much. I'm great at it when it's an issue of injury or illness, not so much when it's anything related to being tired (from lack of sleep) or anything related to my emotional wellbeing.
When I do skip rowing in favor of getting more sleep, I like to ride my bike for an hourish later that morning. I road on Zwift for 55 min and was able to keep it a recovery ride. I had also forgotten, until part way through yesterday's ride, that if I really control my breathing, my HR will trend lower and I'll generally feel better (it's especially useful for FTP tests of any kind).1 -
Another spin class. I wasn't really feeling it today (stayed up too late, didn't sleep well even when I went to bed), but did my best to keep the intensity at a sensible level, and mostly succeeded.1
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Sunday:
60 min rollerskating
Tuesday:
0.5 mile run
10 reps, 3 min/rep:
50 jump rope
8 dumb bell snatches w/ 15 lb
15 V-up sit ups w/ 15 lb
6 waiter carries 100 yards each w/ 15 lb
0.5 mile run uphill
1
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