What Was Your Work Out Today?

amorfati601070

Quick spin b4 work

bojaantje3822

I feel so good about my consistency today.

First we had an oly aspect with barbell cycling. 3 rounds of 10-8-6-4-2 power snatches (hang power snatches for me) with 30 sec rest between sets and 3 min rest between rounds. You go up in weight every round. I did empty 15kg bar, 20kg, 25kg. After this week's ring rows, my arms were feeling it. But I did it! And I finished in 20 min 14 sec.

Then we had 3 sets of 2 minutes to do 9 cal assault bike (for women, 12 for men) and max reps push ups, resting 1 minute after each set, immediately followed by 3 sets of 2 minutes to do 9 cal assault bike and max reps knee raises. My assault bike output was a consistent 650 watt throughout. I did 18 box push ups off a 30 inch box every round. I did 11 knee raises each for the first two rounds and 12 knee raises in the final round. This got me 88 points in total.

All this on an empty stomach because I overslept and only had time to use the bathroom. I did run the 100m to the gym because class had started by the time I was out of the house. 9.30am class vs 8am or 7am class makes a huge difference in loss of energy levels. Mine were very consistent today but when I train earlier I get a huge dip midway through class. Evening classes are still the best for me though.

I also sweat a lot even though it's only 20ishC/70ishF out. My arms were soaked midway through the bb cycling round. My natural weight fluctuation is about 5kg/11lbs and this morning after class I was 4kg/8.8lbs down from my weigh in yesterday evening after class, about 15 hours later.

This afternoon we're having a work party on the beach and I heard we might be cleaning the beach as an activity. I'm curious. We went plastic fishing last friday in Amsterdam so this should be fun too.

MikePfirrman

Did that new lifting plan today again 5 X 30 reps (really broken into like 10 X 15, but I'll do two sets at a time) for compound shoulders, legs and chest.

Then, I attempted to do short, but tough rowing interval in my garage (it's this month's Rowing club challenge). It was 199m X 10/with one minute rest. Got through five and was just dying with the heat and having lifted hard this morning. Just did 20 minutes really light on the bike after.

Started out too fast on the row (low 1:30s pace) and just didn't have anything left. Will pace the next one better. Hopefully on a cooler day too.

AnnPT77

As of last night, weather forecast for this morning was iffy for storms, but woke up this morning to decent rowing weather (just a little muggy). Rowed bow in the double, the usual bridge-to-bridge round trip so right around 7k. Majority Z2, a little Z3, a little Z1/below. That's it for exercise-ish activity for today.

swimmom_1

Elliptical 210 minutes for 15.23 miles. Did leg press on my leg/shoulder press, I have in my basement. 250 lbs (because that is what my son had on it and I can't lift the 45 lb plates) 2 sets for 10x. I've always had strong legs. Then when he came home he removed the 1-35 and 1-45 from each side, (as he is going away for his friends wedding, and doesn't want to find me under the weights when he returns Sunday) and 1 did 1 set of 10x with the 90 lbs. This way I'll be able to do more sets. Also have a double cable pulley system rack I need to start using for my arms, back and shoulders. Along with a nice weight bench press.

drmwc

Friday
Diving, Plymouth.
The first dive was the wreck if the Maine. It was a lovely dive; 45 minutes at 30m. There was loads of life, like crayfish.

One in our group had a fast ascent from 24m. She vomitted a lot post dive. So we stuck her on o2 and sped back to get her to the pot. (She was fine; it was seasickness.)

So after dropping her off, we needed to stay relatively close to the harbour, due to it getting late. We did an OK wreck, with some life and a few congers.

Saturday
It was lumpy, so we dived the harbour fort for the first. It was great; loads of conger, lobster, blennies, nudibranch and other small things. 15m, 48 minutes.

Then it cleared up so we got out of the harbour and dived the James Egan Lane. The JEL is one of my favourite wrecks, and she was lovely. She had loads of lobster and conger, and the swim-throyghs were nice as well. 20m, 48 minutes.

Djproulx

Did a decent amount of cycling during last week's vacation, around 110 miles. All very flat.
Finally faced the reality that I need a couple open water swims if I'm going to have any confidence in next weeks race. It was fairly ugly and slow, but I cranked out 2250yds at a local lake. Water temps were mild, with a fairly light chop. This was a confidence builder for me. Will get two more swims in before race day. Heading out on the bike tomorrow with a good group. At least my bike fitness is good enough that the bike leg should be fun, not just a matter of survival.

nossmf

Just got back from a week camping, don't have proof of my numbers, but I estimate based on pace and time spent hiking that I covered between 10-12 miles per day, with one day hitting 15. Actually a tad less than I was expecting, but I reckon I earned my food each day, lol. (Bit light on protein a couple times, but I survived.)

swimmom_1

Did 232 minutes on my Elliptical for 15.21 miles this AM. Then did 5 sets of 20 reps of 90+ lbs on the leg press. Also did some Lat pull downs and bicep work on the double cable system and some bicep curls and tri-cep kickbacks with dumbbells. It's about time I use some of this equipment available to me in my basement again!

Djproulx

Pushed fairly hard during a group ride this morning. Six of us took turns pulling on an out and back course. The outbound trip was false flats and some moderate hills, with a 200 yd steep ascent before the turnaround. Return trip was twice as fast due to terrain. 39.86 miles covered in 2:12:52, an 18.0mph ave.

Plan to get in another open water swim tomorrow.

swimmom_1

Did 186 minutes on my Elliptical for 13.25 miles this AM. Then did 5 sets of 20 reps of 90+ lbs on the leg press. And 10 lb bicep curls and tri-cep kickbacks with dumbbells.

drmwc

Final day of diving. We did the wreck of the Rosehill, 30m; 45 minute dive. It was the first time I had done this. It was nice. There were loads of conger in the boilers; stacks of fish; and a few lobster. The rest of the wreck is quite broken up. We went in a search for the gun, but went to the wrong end. (I think the gun is at the stern, and we went to the pointy end. But I may have that the wrong way around.)

There were three of us on the dive (one rebreather dive; and me and another on twinsets.) We were the first in; a surface faff caused another rebreather diver to initially solo dive. He found us; some complicated hand gestures led to our rebreather diver joining him; so we ended the dive with just two of us. I had 4 minutes of deco, but my buddy had more. So we were at 6m for about 10 minutes.

The second dive was the Scylla. 20m; 50 minutes. It was lovely. We swam I side the wreck for a bit, and then enjoyed the wildlife on the top decks; which are really reefy these days. My drysuot flooded on this five, but it was good for the other 5 of the trip.

Djproulx

Joined a friend who is racing with us this coming weekend for a last open water swim. Beautiful calm conditions on a crystal clear lake.

I ground out a slow 2000yds, while my friend, the dolphin, glided along for 3300 effortless yards. She was a competitive swimmer in college and her form and swim fitness are still great.

bojaantje3822

Too tired to explain, we did The Chief

swimmom_1

I did 190 minutes on the Elliptical for 13.76 miles this AM. Also did Leg presses, 5 sets of 20 @ 100+ lbs today. (Don't know how much the incline sled/bar weighs. It's also a angled shoulder/squat press too) Used the double cable pulley system for Lat pull downs 2 sets of 10 with 50 lbs. And double bicep curls, 2 sets of 10 with 50 lbs, then 2 sets of 10 bicep dumbbell curls with 10 lbs and same number of sets with Tri-cep kickbacks with the same dumbbell. Need to add to my repertoire. Need to cut the grass today. Off tomorrow yet. Nice break from work. And getting extra workout time in. Hopefully adding in the weights will kick start something for me. Or at least tone me up!

AnnPT77

Today, the usual 7k-ish rowing bow in the double.

Rest day Sunday, forgot to post on Saturday.

Saturday was a short row: A couple of women from my now-disbanded breast cancer survivors team came to guest-row with us at the club, after not having rowed for a couple of seasons. (I felt some trepidation about how it would go, especially since they were mostly used to sweep rowing - one oar per person - vs. sculling - two oars per person . . . obviously, the bladework is different.)

My most frequent double partner (who was also part of the old team) went out in the quad with them, she in stroke and me in bow, our guests in the middle 2 seats. It was a little shorter row than usual, as we took some extra breaks since they're not as conditioned to rowing now, especially in the heat - around 5.5k, more or less. It went really well, though.

MikePfirrman

Took last two days off. Did some yardwork on Sunday and had guests over yesterday for the 4th and cooked all day.

Back at it today with my new lifting routine (30 reps X 5 sets of compound shoulders, legs and chest), then it was a hard row again -- 10 X 199m with 1 minute recovery. Finished this time at a 1:45 pace, which I'm happy with. Paced it much better than the failed effort last week (on Friday). Started out at 1:48 and most of the rest were 1:45 until the last one and that was 1:43 pace, so well executed (for me). Finished with 20 minutes or so, really easy, on the LateralX.

Not sure why the one club picked 199 meters, an odd number. Each club gets a turn at picking the monthly challenge. Typically, there's some meaning behind the number but I'm not sure what it was.

bojaantje3822

I overdid it during the chief yesterday so I decided to "take it easy" today. And I did take it fairly easy at the 10 min emom of 2 parallel squat power snatches. I built up to about 70% of my 1RM but my 1RM is outdated and limited by fear.

Then we went for a heavy single snatch balance + overhead squat. The coach wanted us to work on our 'snappiness' so I did a bunch of snatch balances by themselves at various weights, then moved to do the actual combo. I was so tired, I decided to try one more weight at the end, not realising I'd never done such a heavy overhead squat. So I got a new 1RM while injured and taking it easy...

Also while the coach was imparting his wisdom upon us he called us die-hard crossfitters 😂😂😂

Tomorrow I am taking it easy. Everyone else will be doing the benchmark wod crossfit total but I am on strict no deadlift orders imparted by myself, don't feel comfortable doing shoulder presses right now, and can only do parallel backsquats and at 75 or 80% of my 1RM at most, so not the right workout for me tomorrow. I'm gonna do my back routine instead. I'm gonna be stuck at home all day waiting for my new work phone to arrive so I'll be losing my mind.

AnnPT77

Back to biking, not time constrained today by learn-to-row, so rode about 27.6 miles with some snack & sightseeing breaks in there. It's still in mid-80s F (around 30C), and pushing 60% humidity, so I was soaking wet head to toe by the end, and feeling the kind of dragged out that tells me I'm under-hydrated (though I did drink my whole liter water bottle). Once home, walked in the house and drank a slug of sauerkraut juice right from the jar. 😆

Mid-ride, I remembered I was only a few blocks from Elderly Instruments 50th-anniversary block party (they're a local but pretty famous string instrument/music store), so I probably messed up my moving average speed by some super-slow biking and a bit of walking the bike while there. (10.2mph average, all Z2 and below, surprisingly given the heat and underhydration).

Also, while there, I tried axe throwing for the first time. That's not exactly a workout, but it is physical, right? The nice young man showed me how, and I did hit the target, though not right at the bullseye. Fun! (Eccentric visual, maybe: Gray-haired granny-ager in fluorescent yellow t-shirt, equally yellow bike helmet, bike capris, throwing axe in cage-trailer. 🤣)

swimmom_1

I did 190 minutes on the Elliptical for 13.6 miles this AM. Also did Leg presses, 5 sets of 20 @ 100+ lbs today. (Don't know how much the incline sled/bar weighs. It's also a angled shoulder/squat press too) Used the double cable pulley system for Lat pull downs 2 sets of 20 with 50 lbs. And double bicep curls, 2 sets of 20 with 50 lbs, then 2 sets of 20 bicep dumbbell curls with 10 lbs and same number of sets with Tri-cep kickbacks with the same dumbbell. Need to add to my repertoire. Nice 5 day break from work. Back tomorrow and off Friday, work Saturday and off Sunday. Hopefully adding in the weights will kick start something for me. Or at least tone me up!

nossmf

Yesterday after work was leg day: squats, RDL, leg extends/curls, and step-ups.

bojaantje3822

Today was a lesson in restraint as the group was doing a fun workout and I was doing my back routine but I spiced it up by adding more bike. And by spiced up I mean made it even more boring. But I do feel my quads now so hey.
Tomorrow's a forced day off with maybe some walking and friday's workout looks pretty awful but we'll see. I did have a good time chatting afterward with someone I hadn't seen in a while so we hung out for over an hour outside the gym and we decided we'll go play squash together sometime when my back is healed.

MikePfirrman

Boring steady state work on rower and then Assault Bike. 2:22 pace on rower @ 21 SPM. Right at 10 meters per stroke average. HR just slightly over 75% max at the end (something I try to cap) -- not bad considering it's hot outside.

TeacupK

Mostly train aerial silks, straps or Lyra but when I work out at home I love Heather Robertson’s 12 week fitness series on YouTube.

AnnPT77

Yesterday, rowing got rained out (group went out for coffee instead!). I had errands and stuff the rest of the day, so just took it as an unplanned rest day, which I think was beneficial.

Today, another bike ride, just 22.8 miles this time, moving average 11mph, all but 5:25 Z2 and below.

nossmf

Pull day: pullups, BB rows, BB shrugs, Cable rows, face pulls, cable hammer curls. Plus walking the mile to the hospital to pick up my wife's truck which got left there.

Countandsubtract

Core and leg day

bojaantje3822

Yesterday I had a work bbq and I had to walk less than I expected but we did play jeu de boulles for an hour 😂 it was a lot of fun. I walked maybe 30 min total so I'm considering it a rest day.

Today I did 20 power snatches at 25kg (touch-and-go but not unbroken), 200m running, 30 kipping knee raises, 200m running, and 20 power snatches at 25kg in 14:51.
The running was a big experiment as I haven't run more than 100m in a day since I hurt my ankle (dec 2018) but the first 300m felt good and the last 100m hurt but the little jumps from the power snatches kinda helped with the pain.
The knee raises took the longest and I ripped my palms in multiple places, despite the bar I hung from being taped. I did sets of 5, 4 and 3 and started off with some beat swings. I've always been scared of kipping stuff so this was an adrenaline rush and the first time I did this much so I'm very happy.
My power snatches were a hybrid between power snatches from the floor and hang power snatches but that's okay because my back needs that right now.

I typically don't mention the warming up and cooling down/stretching/accessories we do but it hit me when I did my back routine for the 10th time that our warm ups or accessories can be someone else's full workout. Makes it really cool that people can have such great results with persistence and patience and more reps at lower weights. I'm not patient and I have too much energy so I need the dramatic stuff we do but it's cool that it's enough, you know?

AnnPT77

Rowed the usual 7k-ish in bow of the double, nice flat water but really muggy (hot/humid, no breeze at all), so kept it on the extra-easy-pace side, except for one burst where we were passing the single that was out with us and didn't want to be playing dodge-boats across a wide area of the river if we passed slowly.

(It's mildly annoying to row with another boat close ahead of you that's just passed you, because you are facing away from that boat, and need to keep checking "behind" you to make sure they haven't stopped or something. Traveling backwards makes things weird.)

There was a brief foray into Z4, and a few minutes Z3, but mostly Z2 and below.

That'll be it for today, as formal exercise.

mrmota70

Waited to long this morning so instead of the usual daily outside jog I did 5.3 miles on the tread. Would have done the 10k but my shoes were swimming so called it good enough….