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What Was Your Work Out Today?

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  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    0.75 mile walk. It was supposed to be 2 miles but my 11 yr old dog made it clear she was done:( I might need to add a separate extra walk for the younger pup as less than a mile won’t do!
  • 11Templars11Templars Posts: 348Member Member Posts: 348Member Member
    HIIT - jog for 5min, sprint for 60sec, walk 60 sec, sprint for 60 sec. finish with light 5 min jog. For total of 30 min. Followed by 30 light stationary bike.
  • aokoyeaokoye Posts: 2,999Member Member Posts: 2,999Member Member
    AnnPT77 wrote: »
    Rain out (well lightning, actually) so no rowing yesterday morning, so I did a bunch of useful stuff in house and garage, plus yard work when it cleared in the afternoon.
    aokoye wrote: »
    Rowed for an hour and a half or so in a double. Bowed for the first time (that was interesting - nothing got run into though), attempted docking for the first time, and remembered that the way that I start to feel more comfortable in smaller boats at first is to be in them with people who are much more experienced than I am. That probably won't happen much until after regionals sadly.

    People always have trouble docking at first. Usually takes a couple of seasons. :lol: If your water lets you approach bow-first in line with the edge of the dock as is done at our club, then what I always tell our new scullers is to think of it as aligning to hit the corner of the dock (inch or two in), go slowly, then give it a little tunk (izzat a word?) to move the bowball just off the corner in the last couple of feet, either a slight row on the dock side, or a slight hold-water on the water side. Your solo river turns (which can be good to practice in the double) will develop that confidence with back/row adjustments. Most people are afraid of the dock, and aim too wide. Be bold, but go slowly! ;)

    (Non-rowers: A river turn, which has various names, is a way to turn a rowing shell in approximately its own length by turning one blade upside down, backing with that (pushing the handle away from your body), and alternating that closely with rowing (pulling handle toward you) on the opposite side. Boat spins on its center. It seems like a feat of coordination at first, then suddenly clicks kinesthetically and becomes easy. )
    aokoye wrote: »
    I had a really good row which was a great contrast from yesterday's discouraging row. After our warmup, we did a handful of starts (which went shockingly well), and then some 3x2min on 15 strokes off, spun and did another 2 or those.

    Not sure if these were your first starts-practice this season (thinking not), but my first ones are always a shockingly ineffectual splash-fest. Then it improves quickly. ;)

    Further not to non-rowers: He's talking racing starts, I believe, which are done in a special way (particular pattern of short, sharp strokes to accelerate the hull off the stationary start in a sprint race), not just about starting to row in a normal relaxed way.
    I've, thankfully, started to figure out river turns in a double and quad. We actually just started figuring it out without being taught explicitly because everyone in my sculling class also rows sweep and so we just transferred that logic over. Again for the non-rowers, rowing sweep involves each rower having one oar, sculling involves people having two oars a piece (thank you Ann for indirectly reminding me to do this - I don't mind it, I just forget to do so sometimes). Our dock isn't parallel to the river which makes things challenging. It's also really really challenging to dock on the shore side because there's only so much space you have and the current is trying to put you into the rocks.

    You are very correct, these were not the first starts of the season ;) My coach is actually ramping down how many starts we do on Thursdays and saving them for Saturdays to prevent injuries. We did more today than he had planned, probably because they were going so shockingly well. My boat was also coxed by a woman who is in town for the summer and normally coxes for her university and it was awesome! There's another cox who coxes for us in the summer on Saturdays and it's the same situation. He coxes his university's women's varsity 8 in during the school year and coxes for us in the summer. It's great for them because they get to keep up/increase their coxing skills and we get awesome coxes who are here specifically to cox.

    Also boo for lightning. We haven't gotten any this year, but I'm wondering if people who have practice tomorrow might end up having it canceled for that reason. Forecasts are point to thunder storms. We have had it canceled for river conditions caused by too much rain, but thankfully thunderstorms are not common here.
    edited June 6
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    6/6/2019 - late afternoon at park, windy -

    #1 - Weighted alternating pull-ups and chin-ups testing the waters with 24kg KB - 2 reps every 2:00 for 12 rounds = 24 reps in 22:19 - some 2nd reps for pull-ups lacked chin clearance during latter rounds but all chin-ups reps were solid - will drop back to 20kg KB added next time.

    #2 - Walk 30 minutes and set of alternating pull-ups and chin-ups every time passing pull-ups bar - 4 x 10 reps equals 40 pull-ups/chin-ups and 1.64 miles.
    edited June 7
  • dvmmcw3094dvmmcw3094 Posts: 107Member Member Posts: 107Member Member
    dvmmcw3094 wrote: »
    Death by Burpee
    16 burpees - 400m run
    12 burpees - 400m run
    8 burpees - 400m run
    4 burpees - 400m run
    Repeat
    Took about 40 minutes to complete

    Impressive! I did 400 meter repeats over the weekend preparing for a fun run so know that feel and I've done my fair share of burpees. The decreasing reps for burpees of your workout must have given you a glimmer of hope while mentally preparing for the next round. Creative superset, I like it. Keep up the good work.
    @pierinifitness - Yes- the round of 8 and 4 shed a glimmer of hope of getting it done :)

    Today: Cathe Upper Body Pyramid
  • firef1y72firef1y72 Posts: 1,458Member Member Posts: 1,458Member Member
    Friday

    1 hour PT - wow a real doozy of a session today. Boxing warm up then
    50 squat jumps
    10 burpees
    40 sit ups
    10 burpees
    30 lunges (10kg weight)
    10 burpees
    20 dumbbell swings (10kg)
    10 burpees
    Bear crawl
    10 burpees
    20 swings
    10 burpees
    30 lunges
    10 burpees
    40 sit ups
    10 burpees
    50 squat jumps

    Then we moved on to hill sprints, not just hill sprints but trail hill sprints , 10 of them.

    After a couple hours rest and taking boys to school.

    1 mile warm up run

    Deadlifts :
    5/4/1 cycle 1 week 2.
    Followed by [email protected] sumo deadlifts.
    3x10 single leg push down supersetted with lat pull down.

    Total body conditioning:
    45min class and we did a lot of deep burn muscle work and spent a while working on the little muscles in the shoulder and rotator cuff.

    That's me done for the day, yes I have spent most of the morning exercising, but will be resting the rest of the day except for picking boys up from school.

    I was already aching before I started this morning (doms not injury) and I don't think theres going to be a single muscle that doesn't hurt in the morning.
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    6/7/2029

    Rest day, knees said so.
  • saundraxosaundraxo Posts: 65Member Member Posts: 65Member Member
    I haven't really yet? I delivered today at my job it waa so hot out. Active time was 3hrs 28 mins (i worked 6am to 2pm) and logged in over 1200k steps which my app estimates to be roughly 700 calories. Im resting now before I get on the treadmill in which I will do 30 mins rest 10 mins then 30 mins (app says its roughly around 400 ish cals?) Thatll be it for the day unless I decide to do a quick 20 mins before bed just to tire me out. I wonder if this is even good enough
  • JessAndreiaJessAndreia Posts: 307Member Member Posts: 307Member Member
    Leg Press 3x10
    Dumbbell bench press 1x10, 2x8
    Seated row 3x10
    Calf raises 2x12
    Tricep pushdown 1x12
  • AquaMeowAquaMeow Posts: 157Member Member Posts: 157Member Member
    I usually work out 3 days a week in the gym and outside the gym ALOT of cardio - you can thank Pokemon GO for that lol
  • firef1y72firef1y72 Posts: 1,458Member Member Posts: 1,458Member Member
    Saturday

    3.5 mile easy run practising the uphill section of a race I'm doing next month

    Bootcamp - trx based in the rain
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    Yesterday:
    1 mile walk warmup
    One leg Romanian deadlifts 2x12
    Push ups 2x12
    Lunges 2x12
    DB row 2x12
    Planks

    Today:
    60 minute Krav striking class
  • AnnPT77AnnPT77 Posts: 12,198Member Member Posts: 12,198Member Member
    Rowed a double yesterday (Friday) and today: 6.8K, 7.7K. Long rollers in spots today, bit of chop everywhere. (East wind, counter current, so rougher water.)

    A varsity women's pair came close to hitting us, at speed. (I say it that way because they were the ones out of traffic pattern; we were where we were supposed to be). They're used to having coxswains: In small boats, they mostly don't look. :grimace:
  • HilTriHilTri Posts: 256Member, Premium Member Posts: 256Member, Premium Member
    Spin class was full so I did 80 min on the elliptical for 1000 cals
  • dvmmcw3094dvmmcw3094 Posts: 107Member Member Posts: 107Member Member
    Way to go @RunnerGirl238 💥

    For me today- Cathe Ripped with HIIT lower body.
  • aokoyeaokoye Posts: 2,999Member Member Posts: 2,999Member Member
    AnnPT77 wrote: »
    Rowed a double yesterday (Friday) and today: 6.8K, 7.7K. Long rollers in spots today, bit of chop everywhere. (East wind, counter current, so rougher water.)

    A varsity women's pair came close to hitting us, at speed. (I say it that way because they were the ones out of traffic pattern; we were where we were supposed to be). They're used to having coxswains: In small boats, they mostly don't look. :grimace:

    Bleck to choppy water and a pair almost hitting you at speed. I hate that.
  • aokoyeaokoye Posts: 2,999Member Member Posts: 2,999Member Member
    Swapped riding my bike on the trainer for erging this week and will probably do so through the summer, maybe. I tentatively started the sweet spot base training program on TrainerRoad. Friday was an hour long ride on the trainer and tomorrow is 90 min, though I might swap out the 60 min version depending on how I'm feeling.

    Today was an hour and a half in a 4 with three of the four people in my novice 4 for regionals (and we have no idea who is coxing us). It went ok. We had a new novice in the boat which was somewhat fun and I was sitting stroke (I'll be stroke for this boat in regionals). For the non-rowers, this means that I was sitting in the closest seat to the stern and everyone behind me had to follow me. So I had the job of, among other things, setting the rate, making sure my ratio of drive to recovery (the time the blade of the oar is in the water vs when it's not) wasn't too fast, making sure my stroke rate wasn't too fast, doing some communication with the cox, etc. It was also the first time we practiced (racing) starts with me in stroke. That was a bit nerve wracking for me but it was fine in the end.

    In more frustrating news, there are dragon boat races going on this weekend on the river we row on so launching and docking was - interesting. To paint a picture, normally from the late spring through the late Fall/early winter get in the rowing shell, walk in down the dock, have half the boat row towards closest of the five million (ten) bridges that within the typical boundaries that we row between during the year for 5 or 10 strokes, stop, spin, cross the river, spin so we're pointed in the correct direction, and then row it up to a specific point and wait for our coaches. The juniors do something similar but they typically will just push off the dock.

    Today we walked it down the dock, rowed for two strokes, did 180 degree turn, rowed the wrong way for a fairly long while until we were able to get past the dragon boat course, cut across the river, and then wait. docking was slightly better but it was so narrow that we had to row up single file to our usual congregating spot (which was smaller than usual because of this course).
  • apatel8614apatel8614 Posts: 1Member Member Posts: 1Member Member
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    Saturday - 6/8/2019

    Rest day - mysterious sore sternum, tomorrow may be another rest day too; stuff happens.
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