What Was Your Work Out Today?
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Warm up
3000 m row
1 Max Rep Clean
Light day after some really tough wods this week.0 -
Inline skating and biking0
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10 minute walk warmup
One leg Romanian deadlifts 3x6
Pushups 3x8
DB row 3x40 -
Timed mile run, aimed for high effort but sustainable for the mile, think I managed it. Not fast by most peoples standard but for me it was.
7 mile hike with my boys, we went for a walk to a local beauty spot, did a egg hunt then walked back. Wasnt really a workout but I was tired by the end.0 -
Run 5:30 walk 0:30 for 10 rounds except run last 0:30 = 5.91 miles in 60 minutes. First time not fasted - 2:30 to 3:30 pm - 78 degrees 27 percent humidity - awesome!0
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I walked a very long block (2.5 miles) at a pace that took me 30 minutes to complete.1
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texasredreb wrote: »I walked a very long block (2.5 miles) at a pace that took me 30 minutes to complete.
That’s a noteworthy pace, good job.
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3.5 mile easy paced run
Outdoor tabata class in the bank holiday sunshine0 -
X amount of minutes rowing on the water. Lots of drills and ended with a lot of starts.1
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40 minutes of Air Dyne Pro Sprints. 90 seconds on (as hard as sustainable) with 60 seconds active recovery. 515 calories burned.0
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45 min elliptical
HIIT workout:
40 Mountain climbers
40 squats
20 cross lunges
10 push ups
20 sit ups
10 burpees
Repeat 3x0 -
4/22/2019 - rest day, out of town, but surprisingly about 7,000 steps.0
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Erg (BPP 3/3): 6k steady state. Negative splitting the entire time...so much for consistency
(but my stroke rate was 19 for all but onr split) 1 -
1 mile run to keep the streak going with a little hill sprint for fun
30min stair workout with PT
Zumba
Insanity
Boxercise
Less than 5 days to go until london
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Slow steady day. 30 minutes on the rower @ 2:24 Pace followed by 30 minutes on the AD Pro, again slower paced. I try to keep it where I can talk but talking is difficult for these hour long workouts. They are boring for sure.1
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45 min run outside
1 mile walk
Stretching0 -
Alternating pull-ups snd chin-ups - 50 reps in 9:53.1
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Insanity plyo cardio circuit. I underestimated the intensity of this workout since it has been awhile I did original insanity workouts.0
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Yoga and press handstand core work...0
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10 minute walk warmup
Split squats 3x8
One arm DB press 3x5
One arm DB row 3x5
20 med ball slams0 -
Today was a quick lifting session.0
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With knobs on.1 -
Another team row in a four, a little longer this time. Hoping to scull in the morning (double) if the weather's OK as forecast.<snip for reply length>
That was a super helpful way to conceptualize check.
<snip>
This is making me want to learn how to scull in a single even more now which might happen this summer, knock on wood (it's a big might - sculling will probably happen, whether or not I get out in a single is dependent on a lot of things all of which are out of my control).
* That's one thing that will check a boat, but only one of many.
* Singles are kind of excellent for technique, in that there's no one else to blame. Perhaps that's why I don't enjoy them as much (I usually scull double). Our neighborhood Div I college coach sends the varsity squad out in singles and doubles lots in the Fall, even though they only compete in sweep, because the small boats are so much more brutally honest with a person than is a four or eight. MikePfirrman wrote: »<snip for reply length>
The huge advantage of OTW is obvious, it's more fun and the live comradere. Plus, you have someone live, everyday you row, watching your form. That's the disadvantage to indoor rowing. Though I've gotten pretty decent at it, even my form slips a lot in subtle ways and, before I know it, I'm in sloppy habits that are hard to break.
<snip>
I know many indoor rowers that can throw out an hour on the erg with identical SRs and paces every single split nearly every time. Not that OTW rowers don't have that but they are not as into metrics from what I've seen. They leave the metrics up to their coaches and the cox and just are great "foot soldiers". Let's face it, if you're college crew, you do 200K a week, so they break them down mentally so they don't think, just do.
I also envy OTW rowers. The new house was between Tucson (in the mountains) and Chandler (near Phoenix). Chandler has an OTW rowing club that crosses over to indoor training. It would have been right down the road for me. We chose Tucson, so I might have to wait till retirement to actually get in a real boat!
Partial misimpression, I think: Not all OTW clubs have routine coaching. My mid-sized-city sculling club doesn't, for example. We all have keys to the boathouse, and go take out boats when we choose. No safety launches, no regular coaches, row at your own risk. Some summers one of the college coaches will offer coaching for pay, or something like that. And I've actually gotten a lot of good coaching on the erg (lots during Winter training for my team, some at on-water camps), maybe even nearing the total hours of on-water coaching (pretty extensive on-water paid coaching, camps, classes, etc., over the 15+ years).
Even today's team row was short-handed, so a coach in cox but no launch . . . and though skilled people can be scary perceptive based on boat feel, what a coach can do from a bow-loaded cox seat has serious limitations.
I think you'd find that masters single scullers are often quite metrics driven (and other masters, especially in non-coxed boats, though a lot of masters coxes don't do that much coaching vs. the rowers filling that function themselves). Consistent pace/SR isn't necessarily the goal of the metrics, though. IME, more about using metrics to refine pace via technique (distance per stroke, improving pace vs. physiological intensity with technique changes, that sort of thing).
If you'd like to try rowing (sculling), a Craftsbury Sculling Center vacation could be an excellent thing: Fabulous coaching, beautiful surroundings, excellent food (made on site from scratch, much of it from locally-sourced ingredients), surprisingly affordable, and they will accept beginners at some sessions - there were one or two when I've been there. I've known some couples who rented one of their cabins as a Vermont vacation for both, even though only one was a rower. It's a great experience.0 -
I have definitely noticed that, lol. I feel like the name of the game with rowing is, "you will never be perfect" in the, "there's always room for improvement" way. Though, I suppose that's true for most things. I was watching our men's A boat from the launch last Thursday which was a nice opportunity for a lot of reasons, including that I got to hear them being coached.Another team row in a four, a little longer this time. Hoping to scull in the morning (double) if the weather's OK as forecast.<snip for reply length>
That was a super helpful way to conceptualize check.
<snip>
This is making me want to learn how to scull in a single even more now which might happen this summer, knock on wood (it's a big might - sculling will probably happen, whether or not I get out in a single is dependent on a lot of things all of which are out of my control).
* That's one thing that will check a boat, but only one of many.
I so want to go to Craftsbury! One day hopefully.If you'd like to try rowing (sculling), a Craftsbury Sculling Center vacation could be an excellent thing: Fabulous coaching, beautiful surroundings, excellent food (made on site from scratch, much of it from locally-sourced ingredients), surprisingly affordable, and they will accept beginners at some sessions - there were one or two when I've been there. I've known some couples who rented one of their cabins as a Vermont vacation for both, even though only one was a rower. It's a great experience.1 -
P90x shoulder and arms!0
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Intervals on the elliptical. Yoga and press handstand core work later...0
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I plan to go after work, and will do:
-30 min. on treadmill.
-30 min. total body workout routine (It's an area Planet Fitness offers which has a mixture of weight machines and cardio you do. If anyone goes to PF, I would suggest trying it out - I personally really enjoy it!)
-15 to 30 min. on treadmill. (Depending on how ambitious I feel.)
I can't wait to get out there and kick butt!1 -
30 min speed work with PT, few fast run intervals and couple sprints
Zumba last class before London
Just 3 more exercise days till London marathon0 -
MORNING - pull-up hang hold 1:22 and bar dips 50 reps in 7:05. LATER - Run 2:35 walk 0:25 for 10 rounds = 3.1 miles in 30 minutes.
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