What Was Your Work Out Today?
Replies
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33km | 68:031
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BodyBalance class. The new routine has some quite intense hip flexibility work.
Also, my hip physio, which is basically a fifteen minute bodyweight strength workout.
My hips were aching all night For Some Reason...3 -
To celebrate the start of a new month I reintroduced yoga into my morning routine. It was good to do some stretching before work especially as my hip flexors were very sore after Monday's leg stuff.
Tonight was Gymnastic Rings class again and it was brutal.
Warmup
Wrist mobility
10 RIng Rows using false grip x2
10 Push ups x 2
30 second German Hang
Main event
False Grip Chin ups x 5
Dips on Bars x5
Muscle up transition movement x10
5 rounds of 90sec segemented wall walks (this broke everyone in class)
8 x scapula pull-ups x3
12 x cuban rotations x3
Now my shoulder, arms and wrists are as sore as my lower half. I see an epsom salt bath in my immediate future.
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Kinesis chest press 3x10
Leg press 3x10
Lat pull down 3x10
Weighted Step ups 2x10 each leg
Dumbbell shoulder press 3x62 -
After two days of rainouts on the rowing front (grrrrr.), spin class today. I feel so. much. better.2
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BodyPump - 50 minute class.
Which was fun with dubious hips and no mistake. Thank goodness tomorrow is my rest day!2 -
Nice recovery Indoor Rowing day today (can't wait to get my bike fixed). 28:30 long X 2 @ 18 SPM with a DF of 96 (getting back slowly to my old DF of 103 or so). Although I kept the pace in check (around 2:31), it felt really easy with HR never even going to 140. Most of it was actually below mid 130s, so that's a nice sign of progress. I think 11,400 meters or so.
Just a few months ago, there was no such thing as a recovery row for me. I couldn't keep my HR down doing any rowing, even if it was easy. Today, it took nearly 30 minutes to creep above 130. I think a combination of doing AT work (anaerobic threshold, or harder long rows) and getting back into lifting are helping me tremendously. I'm glad the back is finally able to tolerate this load of training.4 -
Just another crazy Tuesday
30min stair workout in PT
3mile recovery run
45min zumba
45min Insanity
45min boxercise
Around 45min, mix of cardio and testing out my elbow, with light weights and a variety of movements2 -
10/1
Yoga3 -
Bi's, tri's and shoulders this morning.
6 miles of walking throughout the day.5 -
30 September
Bouldering, 2.5 hours. This was a great session. I got stacks of v3s, and a couple of v4s.
1 October
I attempted to go swimming, but the pool turned out to be shut due to a leak. So I did the scuba club accounts instead (I am the treasurer, and the AGM is approaching.)
It was a bit disappointing.2 -
Deadlift 11x3
Bench 11x3
Rows 11x3
Shoulder press 11x3
Bicep curls 11x3
Leg press 11x3
2.5 mile run4 -
After two days of rainouts on the rowing front (grrrrr.), spin class today. I feel so. much. better.
Just for the sake of my own curiosity, what constitutes a rainout for you? I live in the land of lots of rain so for us thunderstorms are the tipping point. The whole long carbon vessel on a body of water thing
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I signed up for a weight lifting class at my alma mater/the place I'm taking post bacc French classes from. It's both a method to force myself to lift weights and also a way to bump up my credit load to the minimum for health insurance (that I use a lot of).
Today was learning (or trying to learn...) the correct form for squats and overhead presses. I can't say it's the most enjoyable thing I've ever done, but I am glad I'm doing it. I have enough motivation to try to work on my form with a broom handle at home.3 -
I'm trying out LISS cardio to supplement weight training, so 45 minutes on the elliptical today.2
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After two days of rainouts on the rowing front (grrrrr.), spin class today. I feel so. much. better.
Just for the sake of my own curiosity, what constitutes a rainout for you? I live in the land of lots of rain so for us thunderstorms are the tipping point. The whole long carbon vessel on a body of water thing
Depends on time of year, and heaviness of rain (and other random stuff like wind strength and direction).
Keep in mind, I row for fun. So I don't row if it doesn't seem fun. And there's no team, to which I've committed, depending on me to fill my seat, either: Different conditions. I row single or double, occasionally quad, with others who are also rowing mostly for fun. (When I was training to race, I'd row in worse conditions, especially when in the thick of race prep.)
So: It's Fall here, and getting chillier. Now, moderate, steady rain is enough to be not-fun. Misty light rain, if not too cold, maybe fine. Warm summer days, relatively more rain is OK. Hard enough rain to start filling the boat, to the point of rowing heavy (and a bit more dangerous), always a no. In strong wind, especially from East, more likely a no, even if warm.
Saturday was a line of thunderstorms looking to hit us mid-row, but short in duration. Lightning is a hard no. We thought about waiting, but later-day commitments interfered. Monday was not supposed to rain, but we got there and it was a moderate steady rain, kind of cool temp, East wind, dock slippery, looked like it was going to on and on. Today, steady rain and cool, for the 3rd cancel in a row.
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45 minutes today on the rower. Cardio/endurance felt great. It was a Steady State (slow, steady) day. Butt not so much. Got sore and, though I was supposed to go an hour, I decided to cut it short. I'm still, after five years of rowing, trying to figure out how to do lots of meters per week and not get chaffed. I think it was my shorts today. I might play around with trying a different cushion. Nothing bad today, just started to get irritated and I said it's not worth it.2
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After two days of rainouts on the rowing front (grrrrr.), spin class today. I feel so. much. better.
Just for the sake of my own curiosity, what constitutes a rainout for you? I live in the land of lots of rain so for us thunderstorms are the tipping point. The whole long carbon vessel on a body of water thing
Depends on time of year, and heaviness of rain (and other random stuff like wind strength and direction).
Keep in mind, I row for fun. So I don't row if it doesn't seem fun. And there's no team, to which I've committed, depending on me to fill my seat, either: Different conditions. I row single or double, occasionally quad, with others who are also rowing mostly for fun. (When I was training to race, I'd row in worse conditions, especially when in the thick of race prep.)
So: It's Fall here, and getting chillier. Now, moderate, steady rain is enough to be not-fun. Misty light rain, if not too cold, maybe fine. Warm summer days, relatively more rain is OK. Hard enough rain to start filling the boat, to the point of rowing heavy (and a bit more dangerous), always a no. In strong wind, especially from East, more likely a no, even if warm.
Saturday was a line of thunderstorms looking to hit us mid-row, but short in duration. Lightning is a hard no. We thought about waiting, but later-day commitments interfered. Monday was not supposed to rain, but we got there and it was a moderate steady rain, kind of cool temp, East wind, dock slippery, looked like it was going to on and on. Today, steady rain and cool, for the 3rd cancel in a row.
That makes sense and is more or less what I figured. If I were rowing for fun my breaking point would likely be rainy enough for water to really start filling the boat and/or being too cold for comfort. So the gross that was my regatta on Sunday is poor enough weather for me to say no to rowing.
I also, however, live in a place that gets a lot of rain and I grew up with it. I am willing deal with a fair amount of rain. When I was riding my bike for fitness outside it was the same, otherwise there would be months of time when I wouldn't be riding my bike despite it being well above freezing.1 -
Happy hump day
No PT this morning but...
Interval run including twice up the hill I've challenged myself to run up for 30 days in October. Managed a pr and a pretty good pace.
45min of cardio, bit on bike, bit on stair master and bit on rower.
50min piyo was hard this week for some reason
45min disco zumba, yay wednesday evening zumba is back1 -
MikePfirrman wrote: »45 minutes today on the rower. Cardio/endurance felt great. It was a Steady State (slow, steady) day. Butt not so much. Got sore and, though I was supposed to go an hour, I decided to cut it short. I'm still, after five years of rowing, trying to figure out how to do lots of meters per week and not get chaffed. I think it was my shorts today. I might play around with trying a different cushion. Nothing bad today, just started to get irritated and I said it's not worth it.
FWIW, Bodyglide helps, for me. (I'm sure competitor products would be equally fine.) A seat pad helps a little, but you may already be doing that. I think it's more from changing contact angles than padding per se.1 -
Quick 2 mile walk before work this morning, 30 minute power yoga after work1
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After two days of rainouts on the rowing front (grrrrr.), spin class today. I feel so. much. better.
Just for the sake of my own curiosity, what constitutes a rainout for you? I live in the land of lots of rain so for us thunderstorms are the tipping point. The whole long carbon vessel on a body of water thing
Depends on time of year, and heaviness of rain (and other random stuff like wind strength and direction).
Keep in mind, I row for fun. So I don't row if it doesn't seem fun. And there's no team, to which I've committed, depending on me to fill my seat, either: Different conditions. I row single or double, occasionally quad, with others who are also rowing mostly for fun. (When I was training to race, I'd row in worse conditions, especially when in the thick of race prep.)
So: It's Fall here, and getting chillier. Now, moderate, steady rain is enough to be not-fun. Misty light rain, if not too cold, maybe fine. Warm summer days, relatively more rain is OK. Hard enough rain to start filling the boat, to the point of rowing heavy (and a bit more dangerous), always a no. In strong wind, especially from East, more likely a no, even if warm.
Saturday was a line of thunderstorms looking to hit us mid-row, but short in duration. Lightning is a hard no. We thought about waiting, but later-day commitments interfered. Monday was not supposed to rain, but we got there and it was a moderate steady rain, kind of cool temp, East wind, dock slippery, looked like it was going to on and on. Today, steady rain and cool, for the 3rd cancel in a row.
That makes sense and is more or less what I figured. If I were rowing for fun my breaking point would likely be rainy enough for water to really start filling the boat and/or being too cold for comfort. So the gross that was my regatta on Sunday is poor enough weather for me to say no to rowing.
I also, however, live in a place that gets a lot of rain and I grew up with it. I am willing deal with a fair amount of rain. When I was riding my bike for fitness outside it was the same, otherwise there would be months of time when I wouldn't be riding my bike despite it being well above freezing.
Replying to myself - I don't remember if I mentioned earlier however. My coach bought an portable [outdoor] campfire last week that he brought to the regatta and it was perhaps the best fire hazard ever. It was like this but with stay cool handles.
No rowing for me tomorrow - I'm officially sick.3 -
Stretching and warm-ups for 15 minutes, about 30 minutes total barbell weighted squats and deadlifts, kettle bell get-ups, and another hour of additional strength training, finished with stretching again.1
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71:55 : 33km
Missed yesterday as I was re-tightening my pedals, I got up and my ankle felt wrong. I don't take risks like that, so called the night off. Ankle felt better an hour later, but not worth a risk. I know I'm pushing it doing so many miles so many days in a row. Feeling great though.2 -
Yoga first thing in the morning.
Then in the evening gymnastic strength training class focused on middle splits for an hour which involved:
- Warm up
- Frog stretch for 90
- Side leg lifts
- 3 rounds of 10 x horse stance dumbbell squat with a 10 sec pause at the bottom of the squat on the last rep
- 3 rounds of 60 sec weighted straddle forward fold
- 5 rounds of middle splits with 30 sec hold
- 5 rounds of handstand accumulating 60 sec
- 5 minute weighted pancake stretch
Once that was finished I winced a bit then staggered off to 90 minute ballet class which went surprising well.0 -
MikePfirrman wrote: »45 minutes today on the rower. Cardio/endurance felt great. It was a Steady State (slow, steady) day. Butt not so much. Got sore and, though I was supposed to go an hour, I decided to cut it short. I'm still, after five years of rowing, trying to figure out how to do lots of meters per week and not get chaffed. I think it was my shorts today. I might play around with trying a different cushion. Nothing bad today, just started to get irritated and I said it's not worth it.
FWIW, Bodyglide helps, for me. (I'm sure competitor products would be equally fine.) A seat pad helps a little, but you may already be doing that. I think it's more from changing contact angles than padding per se.
Thanks Ann, I think you're right. Part of my issue (and why I'd be so challenged in OTW) is that my left leg is ridiculously stronger than my right. My right knee is absolute garbage. So when I row, I tend to scoot to the right with the left side pushing harder than the right. I suppose until I get a knee replacement, I won't be unilateral.
I do use Chamois Butt-r. It's similar to Glide. Great stuff. I also have a seat that's good, but not great (the one from Hornet sports, which is about as good as a pad for your seat gets). I'm probably going to switch to this seat soon. I've heard nothing but amazing things about it. https://endurerow.com/product/endurerow-rowing-machine-seat/
I do think if your lean back is too exaggerated, or even if you stay back too long, and don't quickly return the hands, it also adds back into the equation. My form has gotten better and my rear along with it, but I've been putting in a lot of meters with my bike broken. This was just to the point of starting to get uncomfortable. It does tend to happen when (gross alert) when I'm sweating so bad my shorts are wet from the sweat. (For the non-rowers, this isn't uncommon with rowing). Something about wet shorts and rowing seats -- not a great combo!
Aoyoke - hope you feel better. Having lived in the Pacific NW and the Midwest, it's a different type of rain. Downpours and lightning are way more common in the Midwest. The stuff that the Pacific NW gets is just constant misting drizzle. Nasty stuff either way. We have the lightning beat here in Tucson with both of you! Monsoon season lightning is something else. Quite the show! But I'd never be caught out in a boat in it, not that we have much water around here!1 -
10/3
am
Yoga
Sun Salutation - 10 Rounds
5 Tibetan Rites (17 rounds each rite working towards 21)
Meditate
pm
Conditioning
Jump Rope - 45s on 15s off x 15
Strength
Pull-up - 5 x 8 (40)
Pike Press - 5 x 8 (40)
Rear Lateral - 5 x 8 (40)
Side Lateral - 5 x 8 (40)
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Burpee & plank circuit
Squats
Bulgarian split squats
Crunches
(For a total of ~50 minutes with my trainer this morning)
15 minutes elliptical
Will probably hurt really bad tomorrow if it's been anything like the last few sessions with my trainer. But I feel like I'm gaining strength quickly which is exciting! Looking forward to seeing that translate to changes in my body composition.0 -
Just another spin class. And I got there a little late besides.
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A 36km walk, taking 56k steps. But I got my Garmin badge3
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