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What Was Your Work Out Today?

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  • surfbug808surfbug808 Posts: 162Member Member Posts: 162Member Member
    15 minutes stretch/warm-up, 75 min ocean swimming
  • bjdw_1977bjdw_1977 Posts: 432Member Member Posts: 432Member Member
  • riffraff2112riffraff2112 Posts: 1,495Member Member Posts: 1,495Member Member
    Hit the gym pretty hard yesterday so today was my 'rest' day from the gym. Golfed 18 holes, it is rare for us to be able to golf this late in the season so I took advantage of it. It is a long course with plenty of distance and the ground was soft and squishy from all the rain lately so I felt every one of those 18,000 steps. Threw in a little yard work (raking) and walked the dog.
  • firef1y72firef1y72 Posts: 1,496Member Member Posts: 1,496Member Member
    Sunday - active rest day.

    1hr piyo live, love how much this eases my doms

    2mile recovery run taking in my challenge hill
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    25 minutes on the rower, 25 on the Assault Bike. Skipped the gym and went on a 2.3 mile "moderate" hike. Took nearly 2 hours with helping my wife along. 700 calories at home, then around 1000 on the hike. It was too hard for her honestly. I have to be more careful on picking elevation gains with lots of rocks.
  • jhanleybrownjhanleybrown Posts: 128Member Member Posts: 128Member Member
    90 min Matt Wilpers (Peloton) power zone endurance ride on a spin bike.

    So looking forward to veging on coach and watching some football.
  • geraldaltmangeraldaltman Posts: 1,514Member, Premium Member Posts: 1,514Member, Premium Member
    Sixty minutes of treadmill walking at 2.5 mph.
  • aokoyeaokoye Posts: 3,090Member Member Posts: 3,090Member Member
    Nearly 10k in a double this morning (on the Willamette for @jeff97266 ;) ). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.

    @AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)

    Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.
    edited October 20
  • AnnPT77AnnPT77 Posts: 12,406Member Member Posts: 12,406Member Member
    aokoye wrote: »
    Nearly 10k in a double this morning (on the Willamette for @jeff97266 ;) ). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.

    @AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)

    Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.

    Some boats are bad that way for some people**.

    IDK if this would help you, but one of my club-mates improved this by getting the kind of shin-guards that are used in some field sport(s), and wearing them backwards in the problem boat. I never looked at them closely enough to know exactly what they were, but they appeared to be mostly some stretchy fabric with some kind of lightweight shield piece in one side.

    The double I row is an old Pocock, probably a well-known make in your region, and I own it, so I can mess with the set-up if I wish. I also have a Peinert 26 single, but probably my friends row it as often as I do. Maybe I should bill them for a share of the rack rental? ;) (I wouldn't, of course; my boat addiction is my problem.)

    (**Non-rowers: Typically, a shell may cause track bites for some people and not for others, depending on the person's size and body configuration, like long/short legs vs torso. Most boats have adjustments that can be used to fix this for an individual, but they're not quick dock-side changes.

    Club-owned boats are usually put in a configuration that will work for a wide range of people, except for configuration details that can be changed dockside, which is usually moving the shoes - which are part of the boat - closer to or further from the rowing position, and switching the height of the oarlocks by moving adjustable rings above or below the oarlock. Other changes are more complicated and technical, with potential to be messed up if any angle is off by even a tiny number of degrees.

    Big Rowing teams usually have a paid specialist boatman/rigger who handles that stuff; some clubs' coaches or properly-skilled rowers take it on; clubs as small as mine have interfering bunglers who mess things up for others by changing things they know too little about, then we have to pay someone with the right skills to fix it. :grimace: :angry: ).
  • hobbitses333hobbitses333 Posts: 412Member Member Posts: 412Member Member
    10 mins brisk walk to and from the gym...2000 m row on 100% resistance + 1 min cool down.

    Swiss ball: 3x15 plank knee tucks, 3X20 glute bridge, 3x12 prone leg lift, 3x10 second supported back bends, 3x15 each way stirring the pot.

    Cable: 3 x 10 triceps pushdown 110 lbs, 3x12 overhead tricep rope extension 60 lbs

    Free weights 3x10 dumbbell curl to over head press 20 lbs, 3x8 1.5 rep goblet squats 40 lbs, 3x10 hamstring curls 95 lbs

    Done with 30 to 60 second breaks. 1st set 30 seconds, 2nd set 45 seconds, 3rd set 45 to 60 seconds depending on degree of recovery.

    30 mins varied elliptical intensity 3 to 15 level, target heart rate goal between 130 - 145bpm for 25 of those mins.
  • fairytale_babefairytale_babe Posts: 391Member Member Posts: 391Member Member
    Les mills body pump this morning, as my pt is giving my shoulder drop sets tomorrow😭😬
  • aokoyeaokoye Posts: 3,090Member Member Posts: 3,090Member Member
    AnnPT77 wrote: »
    aokoye wrote: »
    Nearly 10k in a double this morning (on the Willamette for @jeff97266 ;) ). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.

    @AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)

    Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.

    Some boats are bad that way for some people**.

    IDK if this would help you, but one of my club-mates improved this by getting the kind of shin-guards that are used in some field sport(s), and wearing them backwards in the problem boat. I never looked at them closely enough to know exactly what they were, but they appeared to be mostly some stretchy fabric with some kind of lightweight shield piece in one side.

    The double I row is an old Pocock, probably a well-known make in your region, and I own it, so I can mess with the set-up if I wish. I also have a Peinert 26 singletively soon, but probably my friends row it as often as I do. Maybe I should bill them for a share of the rack rental? ;) (I wouldn't, of course; my boat addiction is my problem.)

    (**Non-rowers: Typically, a shell may cause track bites for some people and not for others, depending on the person's size and body configuration, like long/short legs vs torso. Most boats have adjustments that can be used to fix this for an individual, but they're not quick dock-side changes.

    Club-owned boats are usually put in a configuration that will work for a wide range of people, except for configuration details that can be changed dockside, which is usually moving the shoes - which are part of the boat - closer to or further from the rowing position, and switching the height of the oarlocks by moving adjustable rings above or below the oarlock. Other changes are more complicated and technical, with potential to be messed up if any angle is off by even a tiny number of degrees.

    Big Rowing teams usually have a paid specialist boatman/rigger who handles that stuff; some clubs' coaches or properly-skilled rowers take it on; clubs as small as mine have interfering bunglers who mess things up for others by changing things they know too little about, then we have to pay someone with the right skills to fix it. :grimace: :angry: ).
    The lightweight shin guard idea is a good one, I might have to try it! And yes, Pocock is very well known here, most if not all of the 8s that my club owns that the men row in are Pococks. Our tent was also next to theirs at regionals this past summer (there was some amusing grumpiness from them about one of our boats having beaten them that I overheard ;) ). For non-rowers, if you've read the book The Boys in the Boat, the person who built the shells that UW rowed and that was rowed in the 1936 Olympics was George Pocock. He's the same Pocock whose company we're talking about. They also have multiple rowing programs in Washington.

    We're lucky in that we have multiple people (coaches and one member who is very well versed in this) who know how to rig boats well, that said the Empacher that I was in is apparently just really finicky. It kept wanting to pull to port and apparently acted the exact same way yesterday for a different set of people. The main sculling coach is going to take a look at it sooner rather than later. That said, it's so easy to set.
  • surfbug808surfbug808 Posts: 162Member Member Posts: 162Member Member
    Active rest, playful day. Daily stretching/warm-up, 60 minutes of soccer practice, and hey, 45 minutes of ping-pong :smile: And a few minutes on the leg press (PT exercise)
  • drmwcdrmwc Posts: 202Member, Premium Member Posts: 202Member, Premium Member
    Friday
    Strength training, including:
    Hangboard (3 sets of 30 seconds hangs on the big hold, 2 sets of 10 seconds hang on the 21 mm hold)
    Bench (2 sets of 5, 55kgs)
    Squat (1 set of 5, 75 kgs)
    Deadlift (1 set of 5, 120 kgs)
    Facepulls

    Saturday
    I did 45 minutes's swimming in the morning. In the afternoon, I did 2 hours' bouldering, which went really badly.

    Sunday
    40 minutes swimming, followed by 1 hours' bouldering, which actually went well unlike the previous day. I got quite a few new routes.
  • qstneverythingqstneverything Posts: 125Member Member Posts: 125Member Member
    Les mills body pump this morning, as my pt is giving my shoulder drop sets tomorrow😭😬

    Yup I did Body Pump today too *high five*

    I'm trying to get back into exercising 5 days a week - 1 day down, 4 to go! Hoping to make it to spin class tomorrow morning.
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    10 mins brisk walk to and from the gym...2000 m row on 100% resistance + 1 min cool down.

    Please lower the resistance!! You'll hurt your back likely if you don't. Think of the "resistance" on a rower as the water simulation. The technical term is Drag Factor. It's meant to simulate how low the boat would go in the water based on your weight. By putting it all the way up, you're telling the machine that you're a six foot, six inch tall man.

    Most gyms, even the trainers don't have a clue about rowing machines. I do indoor rowing competitively and I set the machine at my gym down to the very lowest setting (it's a Matrix Machine, which are terribly hard to pull at a higher drag factor).

    It's great you're rowing, just wanting to keep you from getting injured -- very easy to do at highest settings.

  • firef1y72firef1y72 Posts: 1,496Member Member Posts: 1,496Member Member
    Monday mayhem

    30min session with trainer.
    Warmed up with boxing then a 20min amrap, each round consisting of

    10 kicks (each side)
    40 punches
    10 squat jumps
    Hill sprint

    Managed 10 rounds, had to push extra hard to finish the last round.

    Shoulders and arms
    Re-habbing my elbow is nearly done can do almost everything now. Just need to stick at the lighter weights for a couple more weeks and then I'm going to start ramping it up.

    Cardio; managed 20min on the rower without pain, yipee. Gonna up the dampener to 6 next time and drop the time back down to 10min and work it up again.

    Beachbody on demand piyo buns - leg and bum focused with burpees in the middle.

    1 mile run taking in my challenge hill

    45min circuits class
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    Today was redo of last week's terrible attempt at the CTC Rowing Challenge for this month. My last attempt, I just died and ended up at a 1:50 something pace, which is terrible. My 2K Personal Best is a 1:47.7 pace, so I wanted to do better than that.

    Today, I hit below my 2K PB pace. Not great for a short sprint (666 meters), but I'm happy just to knock a few seconds off of last week's awful attempt. Not quite back to sprinting form (not close really) but I'm slowly getting there. When I was at my fastest, prior to the back injury, I would have been closer to a 1:39 or 1:40 pace. So still a work in progress, but I'm just back to lifting and sprinting without fear of reinjuring the back. Back feels great. It took nine months, but hey, I'm happy to finally not have pain.

    Did the Warmup on the AirBike for 10 minutes and finished up with 2000 meters, going hard every 3 or 4 minutes for a minute (two more sprints or so).
    edited October 21
  • hobbitses333hobbitses333 Posts: 412Member Member Posts: 412Member Member
    10 mins brisk walk to and from the gym...2000 m row on 100% resistance + 1 min cool down.

    Please lower the resistance!! You'll hurt your back likely if you don't. Think of the "resistance" on a rower as the water simulation. The technical term is Drag Factor. It's meant to simulate how low the boat would go in the water based on your weight. By putting it all the way up, you're telling the machine that you're a six foot, six inch tall man.

    Most gyms, even the trainers don't have a clue about rowing machines. I do indoor rowing competitively and I set the machine at my gym down to the very lowest setting (it's a Matrix Machine, which are terribly hard to pull at a higher drag factor).

    It's great you're rowing, just wanting to keep you from getting injured -- very easy to do at highest settings.

    @MikePfirrman Thank you for the concern, I have been rowing for over a year now. You are completely right my "trainer' at the gym set me up for injury teaching me nothing of technique and both of us not realizing how much I would LOVE rowing. I experimented on my own and noticed a few differences in efficiency of power so I looked it up and learned technique through Youtube.

    Rowing with a 4 count I have worked my way up to 100% over the year for progressive overload reasons. I started at 40% just trying to get to 2000m in 10 minutes or less consistently and adding to the resistance to reset that goal of training. With the odd 5000m row in there, best time 25:27 at 100 %. I went to 5000m because I just didn't want to stop and like to do it from time to time to shake things up. I stretch and am very aware of my optimal body mechanics from years of physical labor. It never occurred to me to take it down a notch...To me that sounds like a 7500 m row for the fun of it on a lower setting. Thanks for the inspiration!
  • jhanleybrownjhanleybrown Posts: 128Member Member Posts: 128Member Member
    10 min of yoga then 25 min riding zone 2/3. Then 20 min short intervals pushing big wattage (zone 6/7) - at least for me - (240-289-340-420 watts) but very short- descending in time but increasing power intervals.

    Walked 2 miles (dog plus to and from lunch) to round it out and get crap out of legs.
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