What Was Your Work Out Today?

J72FIT · May 2019

Dead hangs, handstand wall holds, handstand pushups, pull-ups, yoga, Arnold press, hip huggers and side lateral raises...

sammidelvecchio · May 2019

Ran 1 mile of hills, walked 2.5 miles

aokoye · May 2019

An hour and 15 min a quad. Sooner rather than later it will get around to all of the coaches that I carry all of my tension and anxiety in my shoulders. So far of the six coaches who regularly coach men's and women's sweep teams as well as the sculling teams and teaching learn to scull, four of them have told me to relax my shoulders over the course of the last 6 or 7 months

Once I start in sculling development "team" that'll inch its way up to 5.

Really the goal is to get me used to small boats so I can build up my confidence. Thankfully my primary coach, who is also the head of the club, and I are on the same page with regards to this. It was the exact same thing in the 4, but I felt less confident in that then I did in the double on Saturday.

In better news, while I was very tired this morning when I woke up at 4:30, I seem to be fairing fine energy wise despite yesterday's shenanigans.

AnnPT77 · May 2019

Drinking skim latte while cursing the cold rain that wasn't in the forecast, but that persuaded my comfort-loving self not to row.

aokoye wrote: »

An hour and 15 min a quad. Sooner rather than later it will get around to all of the coaches that I carry all of my tension and anxiety in my shoulders. So far of the six coaches who regularly coach men's and women's sweep teams as well as the sculling teams and teaching learn to scull, four of them have told me to relax my shoulders over the course of the last 6 or 7 months Once I start in sculling development "team" that'll inch its way up to 5.

Really the goal is to get me used to small boats so I can build up my confidence. Thankfully my primary coach, who is also the head of the club, and I are on the same page with regards to this. It was the exact same thing in the 4, but I felt less confident in that then I did in the double on Saturday.

In better news, while I was very tired this morning when I woke up at 4:30, I seem to be fairing fine energy wise despite yesterday's shenanigans.

Want to feel luxiously comfortable in a four? Try rowing a pair. (LOLLOLLOL!)

Sympathies on the shoulder thing: Struggled with that for years. Now it's not so bad; if I knew why (other than working at it), I'd share.

I think I love the upper body exertion feeling too much, so let it fire too early, maybe; so focusing on leg drive duration helped. Also, intentional lat engagement off the catch, at low ratings.

Also seems like improvement cooincided with hand relaxation, but I'm not sure there was a direct relationship. (I always tended to grip the handles so hard that - as one of my coaches put it - oar juice practially squirted out the end. A Craftsbury coach got me to drill with literally extending the fingers on the recovery, just carrying the handle with friction and thumb-web, then re-curling fingers to grip just before the catch. Sounds scary, but it wasn't as much so as I expected, and it really helped with the grip thing.) YMMV.

JeromeBarry1 · May 2019

So far, 20 minutes of cardio. I'm bummed. I've been in a calorie deficit several days. The 3-day weekend I voluntarily over-carbed and stayed in a calorie deficit, while Monday I resumed low-carb keto and continued calorie deficit. I've logged a minimum 1 lb gain every day Sunday to today.

I'm not asking for advice. I'm pushing through the bumness. (bumness isn't redlined as misspelled, but I don't have certainty what it means)

StatChicBayes · May 2019

40 minute strength conditioning class, 45 minute spin class, and 55 minutes weights (upper body) (machine circuit). Will do crunches later tonight.

aokoye · May 2019

AnnPT77 wrote: »

Drinking skim latte while cursing the cold rain that wasn't in the forecast, but that persuaded my comfort-loving self not to row.

aokoye wrote: »

An hour and 15 min a quad. Sooner rather than later it will get around to all of the coaches that I carry all of my tension and anxiety in my shoulders. So far of the six coaches who regularly coach men's and women's sweep teams as well as the sculling teams and teaching learn to scull, four of them have told me to relax my shoulders over the course of the last 6 or 7 months Once I start in sculling development "team" that'll inch its way up to 5.

Really the goal is to get me used to small boats so I can build up my confidence. Thankfully my primary coach, who is also the head of the club, and I are on the same page with regards to this. It was the exact same thing in the 4, but I felt less confident in that then I did in the double on Saturday.

In better news, while I was very tired this morning when I woke up at 4:30, I seem to be fairing fine energy wise despite yesterday's shenanigans.

Want to feel luxiously comfortable in a four? Try rowing a pair. (LOLLOLLOL!)

Sympathies on the shoulder thing: Struggled with that for years. Now it's not so bad; if I knew why (other than working at it), I'd share.

I think I love the upper body exertion feeling too much, so let it fire too early, maybe; so focusing on leg drive duration helped. Also, intentional lat engagement off the catch, at low ratings.

Also seems like improvement cooincided with hand relaxation, but I'm not sure there was a direct relationship. (I always tended to grip the handles so hard that - as one of my coaches put it - oar juice practially squirted out the end. A Craftsbury coach got me to drill with literally extending the fingers on the recovery, just carrying the handle with friction and thumb-web, then re-curling fingers to grip just before the catch. Sounds scary, but it wasn't as much so as I expected, and it really helped with the grip thing.) YMMV.

Yeah it was funny because on Saturday's practice before lineups were announced but after I personally was told I'd be in a double with another person I'm taking learn to scull with, I went over to the other person and was like, "so we're going to be in a double together today." and he was like, "wait, you mean a pair" to which I said, "NO!" (he's looking forward to, "pair weather").

For me I think it really is just confidence and getting used to how everything feels and such. Both the mechanics but more so boat feel. Thankfully my main coach is very confident and I just confirmed with him over email that he and I are on the same page in terms, "I just need to be in a double a lot" and with people who are experienced scullers (that last part will have to wait until after regionals). One thing that I do find that helps is reminding myself to breath. It's not an issue of making sure I'm holding my breath (I've never had that issue), but rather with really paying attention to it.

MikePfirrman · May 2019

@ Aokoye - Congrats on the progression! I'm green with envy, though I thoroughly enjoy, hearing about your OTW progress! Thanks, too, on the question about the doc appt. He basically said resume activities on the rower when I feel up to it and "push a little". Love having a doc on the same page as me. On a NSV note, my BP was 95 over 50 and the RHR was 54. The Phys Asst kept asking me if I was lightheaded or feeling like I was going to pass out. Then the doc came in, laughed, and assured her that my BP was normal for a highly trained endurance athlete. Don't know if that truly applies, but it felt good hearing that. The once morbidly obese guy has a BP that made the Med Asst wonder if I was passing out because it was so low!! I guess 12 years of harder cardio training has done something for me! He felt like I was fighting off a bug, virus or similar. Might have even been the infamous "Valley Fever" in AZ (which is just an internal fungal infection that healthy people fight off in a few weeks). He said basically with the rate I'm feeling better, just work back into it and I should be fine in a week or so.

Structurally, the back is good with just a bit of arthritis. Might be a bit of a herniated disc but he said that X-Rays won't show that unless it's very bad and mine isn't. Probably, the pain was exagerrated, as the case usually is, when you're fighting off things. Joints, especially compromised ones, always feel worse when you're sick than they truly are.

Today was 55 minutes on the AD Pro again. 6 out of 10 on a scale of difficulty. Still off my easy paces a bit on the bike, so I know I'm not quite feeling 100%, but much, much better than last week.

CR_Edwards_2015 · May 2019

I just finished a 5 mile walk!! Today’s my day off work so I’m waiting on my bestie coworker to get off so we can go to the gym!
Age: 37
Current weight: 292.6
Goal weight: 180

Finafoshizzle93 · May 2019

Biked 14 miles in 52 minutes (while watching the food channel...that was a mistake haha)

pierinifitness · May 2019

5/29/2019 at park -

Weighted alternating pull-ups and chin-ups with added 20kg KB x 3 reps every 3:00 for 10 sets - feeling strong today so next time may bump to 24kg KB added weight and then drop back to 20kg KB added weight dropping time interval from 3:00 to 2:45.

Rdella Power 5 KB complex with 20 kg KB - 3 rounds in 10:41. Planned on 5 rounds but threw in towel after 3 rounds, second time I’ve done this.

L1zardQueen · May 2019

4 mile walk with my pooch.

CentaurusSoter · May 2019

MadisonMolly2017 · May 2019

5 mile walk in 100 minutes
4 x 30 sec modified planks

firef1y72 · May 2019

Tuesday

6am Sprint session with PT, as well as actual sprints we worked on my turning during suicide runs, still not I've actually got it

5mile mixed terrain (mostly trail) run, supposed to have been 7, but I got lost and by the time I got back to somewhere familiar adding the planned loop would have meant doing 10. Forgot how much harder and slower trail is, but still happy with my time and if I keep that pace up I'll smash my time for the trail 10k at the end of the month.

Strength training, bench and squats. This is my first cycle and week back doing 5/3/1 so everything felt stupidly light, but I know it'll ramp up in the next few months. A;so did 5x10 bench at highest warm up weight and 3x10 straight legged kettlebell deadlift, standing on steps to get full range of motion and concentrating on form.#

Zumba

aokoye · May 2019

MikePfirrman wrote: »

@ Aokoye - Congrats on the progression! I'm green with envy, though I thoroughly enjoy, hearing about your OTW progress! Thanks, too, on the question about the doc appt. He basically said resume activities on the rower when I feel up to it and "push a little". Love having a doc on the same page as me. On a NSV note, my BP was 95 over 50 and the RHR was 54. The Phys Asst kept asking me if I was lightheaded or feeling like I was going to pass out. Then the doc came in, laughed, and assured her that my BP was normal for a highly trained endurance athlete. Don't know if that truly applies, but it felt good hearing that. The once morbidly obese guy has a BP that made the Med Asst wonder if I was passing out because it was so low!! I guess 12 years of harder cardio training has done something for me! He felt like I was fighting off a bug, virus or similar. Might have even been the infamous "Valley Fever" in AZ (which is just an internal fungal infection that healthy people fight off in a few weeks). He said basically with the rate I'm feeling better, just work back into it and I should be fine in a week or so.

Structurally, the back is good with just a bit of arthritis. Might be a bit of a herniated disc but he said that X-Rays won't show that unless it's very bad and mine isn't. Probably, the pain was exagerrated, as the case usually is, when you're fighting off things. Joints, especially compromised ones, always feel worse when you're sick than they truly are.

Today was 55 minutes on the AD Pro again. 6 out of 10 on a scale of difficulty. Still off my easy paces a bit on the bike, so I know I'm not quite feeling 100%, but much, much better than last week.

Thanks! I'm glad you're enjoying my weekly progress reports of sorts. Hopefully you'll be able to learn how to row on the water some day.
I'm glad you're appointment went well. And yes, I'm pretty sure your doctor was right about the RHR thing. I'm also all about doctors who are on the same page and will work with you to reach your goals and even potentially push you a bit further. I got very lucky with my ortho and PT in that regard, though my GP is somewhat oblivious. He's very easy to worry in general though (which is just funny at this point, in a dark humor sort of way). He is, however, great for other health related needs that I have.

Workout part 2 - had planned earlier this week to do a TR workout, but my neighbors' daughter is visiting and she asked me if wanted to go on a hike sometime this week. We went on a twoish hour hike (that involve 840ish feet of elevation gain), got Thai food for dinner (and had mango sticky rice for dessert), and then went on an hour, maybe 45 min, walk after dinner to try to shake off our shared food coma. 20k steps give or take when all was said and done. I love having a 5,000+ acre forest on the edge of the city, 15 minutes away from my university by car.

jnomadica · May 2019

Last night- 80 minute Krav Maga class/stripe test. Lots of drills designed to stress and exhaust. Intense and very fun.

J72FIT · May 2019

Dead hangs, handstand wall holds, handstand pushups, pull-ups, yoga and press handstand core strength work.

firef1y72 · May 2019

Thursday

PT- 10min cardio, followed by
100 rows
100 squats
100 press ups (last 15 on toes)
100 sit ups

1 mile run to keep streak going

Circuits - very hard work and very sweaty

CentaurusSoter · May 2019

5.29 miles walked mowing lawn and doing various yard chores w/ drive assists off.

Going to enjoy half price wings out for dinner, and then back home to do my biking later on.

MikePfirrman · May 2019

My 28 year old daughter is seeing our house in AZ (and AZ for the first time) today. Going swimming with her. That will be my workout today. Haven't seen her since X-Mas. So excited. She's taking a nap now after a long early AM flight!

J72FIT · May 2019

40 minute walk...

jennifer_417 · May 2019

Krav Maga lesson

NorthCascades · May 2019

Hiked into an old growth forest and buried a friend on a hill above the river.

I don't think I can ever go there again.

jnomadica · May 2019

2 mile walk with the pups

Whey125 · May 2019

Thursday: Insanity Pure Cardio

MKC258 · May 2019

I did the first day of Insanity workout!! I'm a beginner but it was def a work out!

pierinifitness · May 2019

5/30/2019 at park -

Pull-up hang hold 1:12 - hang time erosion taking place, got to work on this one.

Weighted bar dips with added 20kg KB x 5 every 2:45 for 8 rounds, rest 5 minutes then BW bar dips x 18 - total of 42 bar dips- harder today than last time similar workout but 3:00 time interval.

Run 2:40 walk 0:20 for 10 rounds = 3.15 miles in 30 minutes - wanted more than 3.20 miles, didn’t get it.

Garmin gave me a VO2 Max bump to 44 today - I’ll take it.

aokoye · May 2019

Today I coxed a 4. I didn't hit any logs, bridges, or other boats. I'm pleased with that given it was my second time coxing. I also got better at calling pieces and have decided that I currently prefer coxing 4s over 8s.

An easy (for me) hour and 15 minutes on the bike trainer. Average power was all of 102 watts. When I was deciding what TrainerRoad workout to do I was debating between that and another that would have resulted in the same amount of calories burned but was 15 min shorter. Then I remembered that yesterday I walked for 3+ hours hours and tomorrow I'm erg'ing. I actually normally wouldn't have ridden today, but given that I didn't row... That and yesterday's ride was replaced with the hike (much more fun).

So far the addition of a recovery/endurance ride twice a week is going well. I say this noting that I am either getting the slightest of colds or have a new seasonal allergy symptom. I'm voting for allergies given how mild it is (the faintest of scratchy throats), that my seasonal allergies are nearing full bloom as of now (at some point my eyes will get itchy and burny and I'll need to message my GP so he can send in the prescription for the same prescription eye drops he prescribes me every year), and that it occurs very randomly.

CentaurusSoter · May 2019

2 x 10 Reps Squats
10 Miles Rolling Hills
2 x 10 Reps Squats

Biking:
300 in 30: Day 30
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
220|300 Miles - 30:53
230|300 Miles - 31:57
240|300 Miles - 29:29
250|300 Miles - 29:54
260|300 Miles - 28:50
270|300 Miles - 29:29
280|300 Miles - 28:57
292|300 MIles - 34:57
293|300 Miles - 02:25

Welp, I decided to do 12 miles since I like the idea of ending at 313 miles instead of 300. Well, I did 12, finished about 6 minutes earlier than I thought, and decided to do a full on level 25 mile for a final mile 13 tonight.

10 more miles tomorrow on the bike and I'm done. Thinking I might go hiking tomorrow during the day. 5+ miles walked as well as the 13 miles on the bike. All I want to do is go eat some pizza.. That ride was anaerobic af. I think I'll hydrate and get a shower instead.

Good luck to everyone today!

What Was Your Work Out Today?

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