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What Was Your Work Out Today?

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  • AnnPT77AnnPT77 Member, Premium Posts: 17,072 Member Member, Premium Posts: 17,072 Member
    Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.

    Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)

    Quick downriver snap, post row, from the ramp to the club's rowing dock:
    yr7ltnuatjp6.jpg
  • mytyglotzmytyglotz Member Posts: 1,283 Member Member Posts: 1,283 Member
    Saturday morn' with the Team again:
      First, a round of Team Body Project's "Just Combo", then "Turbo HIIT Evolve".
    edited November 22
  • amorfati601070amorfati601070 Member Posts: 2,045 Member Member Posts: 2,045 Member
    Weird weather today but the wind wasn’t bad
    re6bfk7f8yrs.png
  • JessAndreiaJessAndreia Member Posts: 384 Member Member Posts: 384 Member
    Kinesis chest press 3x8
    Kinesis incline press 3x10
    Lateral raises 4x12
    Tricep rope pushdown 1x10, 2x8
    Standing calf raises 5x8
    Ab circuit: Machine crunch, cable woodchop, 30 sec plank x3
    1000 m row
  • mytyglotzmytyglotz Member Posts: 1,283 Member Member Posts: 1,283 Member
    Sunday morning: Very short date with Team Body Project
    • "Upper Lower Cardio"
  • MikePfirrmanMikePfirrman Member Posts: 2,108 Member Member Posts: 2,108 Member
    10K row along with 100 pushups, 100 lateral raises and 64 weighted squats. Longest row (54 minutes) so far in a while, since last Spring. Really super easy again, all under 70% max HR (very slow and easy, low DF, but back is fine and that's what I'm shooting for).
  • MikePfirrmanMikePfirrman Member Posts: 2,108 Member Member Posts: 2,108 Member
    10K row again today. Really slow again today, but two 10Ks on back to back days and no issues. All under 70% max HR. Today is an off day for lifting, so just doing back rehab. I think it's the Superman Yoga poses (and holding them for a while) doing the most good. Really tricky to rid yourself of thoracic disc pain. It doesn't hurt like neck or lower back pain (I'm a pro at both of those two thanks to a severe auto accident years ago), but it throbs pretty bad when you lay down on your back or sit back against a chair. Just more aggravating than stabbing. Glad I'm getting it under control.
  • JDMac82JDMac82 Member Posts: 2,240 Member Member Posts: 2,240 Member
    100 Fwd Jump Rope
    15 Min's Elliptical
    Down and back on a Bball Court
    Laterals
    High Knees
    Butt Kickers
    6 Build Up Sprints
    100 Fwd Jump Rope
    Stairs Circuit (Every/Other/Face left &Right/Hop)
    Jog
    DBell Carry (50#)
    30 second Box Jump
    Jog
    10 Burpees
    50 Criss Cross Jump Rope
    Stairs Circuit
    Jog
    30 sec Box Jump
    Stairs Circuit
    5 x 30 sec work / 10 sec rest Treadmill Belt drive,
    15 KBell Swing
    30 sec Lateral Box Jump
    Tire Flip
    Jog
    Tire Drag
    Jog
    500 Meter Row
    20 Leg Tucks
  • mytyglotzmytyglotz Member Posts: 1,283 Member Member Posts: 1,283 Member
    No morning walk today....
    but of course I started the day with Team Body Project!!: :)
    • another round of TWT Day 1 - Sweatslinger
    • then an early afternoon session of "Turbo 20's 2"
    edited November 23
  • getting_stronger1483getting_stronger1483 Member Posts: 24 Member Member Posts: 24 Member
    Burn 500 calories with Jeanette Jenkins! Its a 45 minute workout on youtube. I love it!
  • alexmosealexmose Member Posts: 773 Member Member Posts: 773 Member
    ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.
  • MikePfirrmanMikePfirrman Member Posts: 2,108 Member Member Posts: 2,108 Member
    alexmose wrote: »
    ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.

    Hope you're OK Alex. We'll be thinking of you.

    Today was a hard, short rowing "sprints". Not really a sprint for me as I'm so darn slow right now. Had an ITC (interclub competition) 500m to turn in for this month, so I decided to do 8 X 500m/3 minute rest, with the first one counting as my ITC score. Well, I was never really a strong sprinter on the rower (1:40 was my PB time). So why I thought I could hold 1:35 on the first 500m was pretty silly of me. Ended up crashing and burning pretty bad and doing a 1:52. Not terrible considering, but the way I did it was horrific. Then the next seven intervals were shear pain. All were over 2:00 (from 2:00 to around 2:05). Light DF and high SR (stroke rate).

    Did a 1K W/U and a 1K C/D as well.

    Was nice and cool out on the deck at lunch. That was pleasant.
  • mytyglotzmytyglotz Member Posts: 1,283 Member Member Posts: 1,283 Member
    Team Body Project morning:
    Repeat of "Totally Totally", then an early afternoon quick outdoor 1-mile walk.
  • B_Plus_EffortB_Plus_Effort Member Posts: 259 Member Member Posts: 259 Member
    my office for one hour every day !

    p98lj4z41jd8.jpg
  • JDMac82JDMac82 Member Posts: 2,240 Member Member Posts: 2,240 Member
    50 Criss Cross Jump Rope
    15 min walk 4 mph @ 8 incline
    10 Dbell Snatch
    80 Push-ups
    40 Straight Leg Situps / Scissors

    15/10/5
    Leg Press
    Mil Press
    Calf Raises 3 x 18
    Lateral Raises
    Rope to Shins
    Mule Kicks
    Rev Flys
    Goblet Squats
    Dbell Deads
    Front Raises
    Dbell Shoulder ROM
    Cable Squats

    Dirty Shirley Abs (30 reps)
    Situps/Rower/Knee Tucks/Mtn Climbers/Crunches/ Wipers/Hip Lifts/Supine Bike/ Leg Tucks/ Hanging Leg Raises
  • JDMac82JDMac82 Member Posts: 2,240 Member Member Posts: 2,240 Member
    60 min's on the treadmill, Hill Climb program.
  • alexmosealexmose Member Posts: 773 Member Member Posts: 773 Member
    mytyglotz wrote: »
    No morning walk today....
    but of course I started the day with Team Body Project!!: :)
    • another round of TWT Day 1 - Sweatslinger
    • then an early afternoon session of "Turbo 20's 2"

    You inspired me a few weeks ago I tried a dance video by them!
    AnnPT77 wrote: »
    Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.

    Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)

    Quick downriver snap, post row, from the ramp to the club's rowing dock:
    yr7ltnuatjp6.jpg

    You are a badass
  • MikePfirrmanMikePfirrman Member Posts: 2,108 Member Member Posts: 2,108 Member
    10K on the rower again today. Starting to feel better on it -- more consistent again, HR was steady (all under 75% max HR) and I'm getting more consistent in form and speed. Still slow with low DF, but I'm getting more zip, up the rail off the drive, and feeling better about things. Felt fresh after 50 minutes and like I was holding back, even at the end. That's how you want to feel on Steady State sessions.
    edited November 25
  • mytyglotzmytyglotz Member Posts: 1,283 Member Member Posts: 1,283 Member
    Wednesday morning with Team Body Project and a repeat of "Totally Triple". Go for the GOLD - always!!
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