What Was Your Work Out Today?

J72FIT

7/16
am
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 7/30
*On a Yoga Block
4-3-2-2-1 (12)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 7/30
12-10-7-5-5 (39)
Meditate

pm
Conditioning
Jumprope - 20 min

aokoye

I got anxious about potentially bowing a quad or a double today so ended up not going to rowing this morning. Annoying but it's my balancing act of self care with regards to anxiety and depression. How much do I push myself and where is the line between my pushing being good vs being detrimental. Learning how to not feel guilty about not going to practice when no one is really depending on me specifically (vs when they are/when I've confirmed that I'm going) etc.

I ended up up doing 38 min on Zwift and dear god was that a workout. Avg power 149w, max avg 20 min power 166w (last I checked my FTP is 168). My ride was essentially, "intervals? what are those?". My plan was to just do whatever because I needed a low pressure workout, but Zwift being what it is I found a rabbit and chased them. I might do another ride on Friday, there are a handful of group workouts that looks fun.

MostlyWater

REST DAY

mmapags

PHUL lower power and the walk to and from the gym.

firef1y72

Crazy Tuesday

30 min stair workout with trainer. It was rather warm this morning so instead of getting my heart rate up she had me doing exercises that gave a deep burn.

45min zumba

1.2mile progressive treadmill run

5/3/1 cycle 2 deload week deadlifts

4.5mile cycle ride

45 minutes insanity

50min boxercise

MikePfirrman

Did a 10K indoor row and then 10 minutes on the AirDyne Pro. Proud of myself more for what I didn't do today -- let myself work too hard. Pretty controlled HR throughout. Warmed up in the high 120s, lower 130s, then most of the work was higher 130s and lower 140s. Drifted a bit up to the mid 140s at the end before I quit rowing but most of it was pretty level. Under the 5% drift I'm shooting for or right at it.

pierinifitness

7/16/2019 - at the park starting a half past the noon hour.

#1 = Double 24kg KB overhead press x 3 reps plus double 24kg KB farmer carry for 1:00 every 2:30 - completed 5 rounds in 11:45. Rep #3 of round 5 overhead press was a push jerk and a sorry one at that.

#2 = Easy run 2.0 miles in 20:51.

#3 = Sprint 8 half - 0:30 run fast with 1:30 walking recovery - completed 4 rounds in 8:00 and 0.64 miles - fast run mile pace equivalents were 6:01 - 6:47 - 6:06 - 7:02 - goal was to run them at 7:00 mile pace so a good effort with a perceived upward hiccup in running efficiency and pace awareness.

12 days to go for my Wharf to Wharf 6-mile fun run.

rldeclercq4

Bi’s and tri’s, 3 mile run, then doing a yoga class after work

Deanner03

21 Day Fix-Upper Fix

kimber0607

firef1y72 wrote: »

Crazy Tuesday

30 min stair workout with trainer. It was rather warm this morning so instead of getting my heart rate up she had me doing exercises that gave a deep burn.

45min zumba

1.2mile progressive treadmill run

5/3/1 cycle 2 deload week deadlifts

4.5mile cycle ride

45 minutes insanity

50min boxercise

this is all one day? holly hell...LOL
U are a monster!
Im tired reading about your day

I did about 1hour 15min...cardio bursts with weights (I'm finally moving from 3 to 5 pounds..I know...little sad...but im. getting there) and standing and floor abs

Finafoshizzle93

25 min elliptical
20 min abs (mix of planks, crunches, flutter kicks, etc)
16x 30 sec sprint 30 sec walk
Cool down walk and stretch

Momjogger

12 mile bike ride. Hoping to get to the gym for bis and tris and stretching to celebrate fitting into my Lulu Lemons. 😁

AnnPT77

Just the usual Tuesday spin class.

CentaurusSoter

Day 003:

280.8Lbs
Stretches
13 Sit-ups
10 Push-ups
10 Squats
10 Miles Biking @ 31:02

J72FIT

7/17
am
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 8/20
*On a Yoga Block
4-3-3-2-1 (13)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 8/20
12-10-7-7-5 (41)
Meditate

staticsplit

1 hour of ballet fitness.

firef1y72

Pretty easy wednesday for me. Trainer wants me to reduce intensity for the next couple days.

30min 6am sprint session using the giant resistance band.

1hr piyo class, really love this class. It's hard, but in a different way to other classes I do. Really seeing the benefits too, every week my flexibility and balance seems to be improving.

MikePfirrman

One hour of cardio. Did around 8K on the rower, then the rest on the AirDyne Bike. Wanted to keep the HR under 75% of max HR. Harder day coming tomorrow and wanted to make I'm recovered OK before doing it. Should call this Love Ballad work. If I put on anything aside from slow and easy stuff (mostly mushy love songs), I start to workout too hard, so my playlist is pretty chalked full of love music and soft R&B!

Took two towel off short breaks on the rower to keep the HR in check.

Momjogger

11 mile bike ride in the humidity. My chain fell off before the big hill and it felt like I was breathing soup, but it got done!

pierinifitness

7/17/2019 - again at the park starting around half past noon -

#1 = Hand-to-hand swing with 24kg KB x 20 every minute on the minute for 15 rounds equals 300 swings in 14:37 - average HR = 147 bpm (82 percent) maximum HR = 158 bpm (88 percent) total 164 calories. First time hand-to-hand swing with 24kg KB - HEAVY.

#2 = Easy run warm-up 2.1 miles in 21:00 - average HR = 146 bpm (81 percent) maximum HR = 152 bpm (84 percent).

#3 = Run 2:00 at target 8:00 mile pace then slow run/jog recovery 1:00 for 4 rounds = 1.21 miles in 12:01 - mile equivalents were 7:58 - 8:14 - 8:14 - 8:43 - think the KB work stole too much from my cardiovascular tank because I missed my target for 3 of the 4 rounds - average HR = 155 bpm (86 percent) maximum HR = 162 bpm (90 percent).

11 days until Wharf to Wharf, my upcoming 6-mile fun run. Might need a day of rest tomorrow, we'll see.

CentaurusSoter

Day 004:

283.2Lbs
Stretches
14 Sit-ups
10 Push-ups
10 Squats
10 Miles Biking @ 29:44

J72FIT

7/18
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 9/20
*On a Yoga Block
4-4-3-2-1 (14)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 9/20
12-10-10-7-5 (44)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Meditate

Finafoshizzle93

Yesterday:

30 min legs including:
1 min side lunge; 30 sec squat jump
Repeat 3x

1 min goblet squat; 30 sec drop squats
Repeat 3x

30 sec deadlift
30 sec KB swings
30 sec each side lunge drivers
Repeat 3x

30 min elliptical

Today: 45 min spin class

tomica13

barbell hip thrust:
135x8
145x5
145x5
145x5
165x5 - new PR!

aokoye

~10km sitting stroke in a 4 including lots of drills as well as 3x5min on 2 min off at a 22, 24, and 26. The 26 was awesome. Our cox was great - she typically coxes the advanced women's boats and this is the first time I've had her as a cox.

Last night I did some bodyweight squads and Bulgarian split squats which work my glutes more effectively than just about anything else. My left knee wasn't especially appreciative of the split squats so I need to watch that. It's also probably a sign that I need to do them more consistently and really make sure I'm using my glute as I just added squats back in (this is some of what I did when rehabbing both knees).

AnnPT77

Just another spin class.

As an aside, it's been fun watching the effect of increased heat/humidity on what my Garmin VA3 says about calories for my oudoor exercise (rowing) that's sometimes of slightly reduced intensity (because it's flippin' hot), longer duration (because slower due to reduced intensity), but a similar distance; and to compare that to variability in what it reports for the indoor cycling. Heh.

CentaurusSoter

8.1 more miles walked.

maureenseel1984

Pilates for the first time in quite a while. My butt cheeks are still twitching.

mmapags

P.H.U.L. upper hypertrophy day. And the walk to a from the gym.

staticsplit

Walking 3 miles home from work, an hour's weights session--warm up circuit, barbell squats, dumbbell snatch, high pulls, squat to back row, one leg stand ups, weighted ball smacks.