What Was Your Work Out Today?
Replies
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A bit under 9k in a quad in preparation for next weekends regatta. The water was really choppy most of the time. Like nearly white caps on our way back to the dock. We were going to do 1 full race piece and then a 600m truncated race piece coming back to the dock, but the water was too bad for the second piece.
It was also my first time doing racing starts in a sculling boat. It took three tries for me to figure out (the first time, which was just the first two strokes, I was like, "oh right, i have to feather...") but after that it felt really good. But yeah other than the horrible water it was ok, I remembered that I love sculling in part because I can really suspend. I think the first time I felt comfortable in a sculling shell and put 100% pressure into my strokes I did the, "oh! This is suspension!" thing.
Race starts = organized chaos! The "organized" part takes time, dunnit?
And it's a new adventure for each new line-up.
Glad you're feeling the suspension: That's huge. I've been working with one of our club's relatively newer rowers on exactly that, and she told me on our most recent row that she felt the "butt decompression" thing: Win!
A very memorable/instructive moment for me, some years back, was sitting behind a top-notch collegiate div I rower, and seeing her rise up slightly on the seat . . . at arms-only. Later, in bow at Rio, she was (understandably, given all I know about her) first across the finish line for US gold. So thrilling!
I still can't get the suspension arms-only.
Still trying. 
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100 minute walk. Lame by “workout” standards but spent most of today at my desk, working, so was really tired and “blah”. I checked my tracker at 6:30pm and seen I’d done close to zero steps all day, so hauled myself outside for a stroll.0
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A bit under 9k in a quad in preparation for next weekends regatta. The water was really choppy most of the time. Like nearly white caps on our way back to the dock. We were going to do 1 full race piece and then a 600m truncated race piece coming back to the dock, but the water was too bad for the second piece.
It was also my first time doing racing starts in a sculling boat. It took three tries for me to figure out (the first time, which was just the first two strokes, I was like, "oh right, i have to feather...") but after that it felt really good. But yeah other than the horrible water it was ok, I remembered that I love sculling in part because I can really suspend. I think the first time I felt comfortable in a sculling shell and put 100% pressure into my strokes I did the, "oh! This is suspension!" thing.
Race starts = organized chaos! The "organized" part takes time, dunnit? And it's a new adventure for each new line-up.
Glad you're feeling the suspension: That's huge. I've been working with one of our club's relatively newer rowers on exactly that, and she told me on our most recent row that she felt the "butt decompression" thing: Win!
A very memorable/instructive moment for me, some years back, was sitting behind a top-notch collegiate div I rower, and seeing her rise up slightly on the seat . . . at arms-only. Later, in bow at Rio, she was (understandably, given all I know about her) first across the finish line for US gold. So thrilling!
I still can't get the suspension arms-only. Still trying.
Arms only suspension - that's quite a goal... The main women's coach enjoys telling suspension related stories about a former Olympic gold medalist who he coached as a junior. Even though I sometimes feel a bit like I'm flailing when I have two oars in my hands, when I'm comfortable (with regards to set, water conditions, and the other person/people I'm rowing with) and confident I like it so much more than sweep. But yeah, I will definitely end up off of the seat when I'm doing an especially good job of suspending and, lest I think I'm imagining it, my coaches will comment on my looking better. Now i just need to get better at everything else
I'm taking tomorrow off from rowing (I'll either cox or sit in the launch - I'd prefer the launch) and am going to ride my bike some, but hopefully Tuesday I'll get to scull in a double with the person who was in bow last Tuesday. I would like to do a head race with her this fall because we rowed so well together last Tuesday, but we'll see.1 -
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Yesterday's workout was a nice gentle 14 mile hike through the Mendips in the sunshine. I'm feeling that in my hips more than I'd expected!
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Saturday10 mile walk, following the Coastal Path around the Isle of Portland. It was very nice, and slightly unplanned. I'd driven down there to buy a drysuit, and it seemed a shame to immediately drive back.
Sunday Indoor rowing. 8 intervals of 500m, with 2 minutes rest. My average pace was 2.05; and the best was 2.01 on the last one. I actually remembered to wear the heart rate monitor, and it reached a peak of 160, which sounds about right for a sprint.2 -
7/27
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
7/29am
Mobility
Animal Flow Daily 5
Strength
Handstand Pushup - Pavel Fighter Progression (3RM) Day 16/20
*On a Yoga Block
6-5-4-2-1- (18)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 16/20
17-14-10-7-3 (51)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Core Strength
Compression Drills- 3 x 10 (30)
Back Bridge - 5 x 5 @30s (150s)
Pancake Stretch - 5 x 5 @30s (150s)
Meditate
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Cardio day and I WANTED TO CRY!!!!
15 min circuits
Sled pushes
Parachute Pulls
Squat to Press
V ups
Skull Crushers
15% TM incline .20 miles
Push Ups
Single Leg DLs
There was more but I am too tired to remember!!!
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...after today's physio appt I've discovered why I'm feeling yesterday's hike in my hips. Went in with a hamstring niggle, came out with a set of exercises for hip strength and mobility, and a renewed appreciation for the interdependence of all the body's systems...1
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Love seeing all the different workouts!0
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AMRAP 1min first cycle, 30s second cycle, 8 second rest in between
Stationary bike
Ball Slams (20 lb)
Burpees
Walk out pushups
Tuck Jumps
Wall ball squats
Medicine ball situps
Bicycles
Sled push
Rope slams
TRX rows
In/out squat jumps
TRX bicep curls
Bear crawl holds
Leg raises0 -
Squats, lunges, leg extensions, dead lifts, hamstring curls, a few abdominal exercises and one or two other things. All in various weights/rep ranges.
Oh I'm new. Hi.2 -
You are all an inspiration, well done😀0
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Rowed in the double again today, with my rowing buddy J, who's been out for a while: She rowed over 5K today, exactly four weeks to the day after her hip replacement surgery, and 5 days after her 73rd birthday.
She started weight training regularly in her 30s, still lifts multiple times a week, used to be a runner (up to marathon distance), has been rowing several times a week for over a decade, does Pilates several times a week, and more. She's my hero!
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Today was core day for me, core and boxing. Im doing a 4 day on and 2 day off to match my wifes night work schedule so we can hang out on days off.0
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Shoulders and arms! My favorite!0
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Wow u guys put me to shame! 10 minutes yoga and 3 mile walk.1
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Today, I did 90 minutes bouldering. It was grim. I have lost all grip strength. I'm even struggling to hold my cup of tea now.2
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Get moving Monday.
Total of 4.5 miles run. 1mile outside rest on treadmill.
30min with trainer abs and a stretch. Somehow earnt myself 30 burpees, so did them too.
2hrs roller skating with my boys
30 min tabata class, somehow managed to earn another 50 burpees (everytime I stopped before time or did press ups on my knees instead of toes I got another 10)
50 min barbell class1 -
Rowed in the double again today, with my rowing buddy J, who's been out for a while: She rowed over 5K today, exactly four weeks to the day after her hip replacement surgery, and 5 days after her 73rd birthday.
She started weight training regularly in her 30s, still lifts multiple times a week, used to be a runner (up to marathon distance), has been rowing several times a week for over a decade, does Pilates several times a week, and more. She's my hero!
That's awesome!! I have several in the Indoor rowing community that are like that for me. It's not the World Record holders that are my favorites. It's the ones that have no business doing it or shouldn't have any business doing rowing but still show up and work their hardest.
Today was the CTC -- Cross Team Challenge -- for my club, Sub 7. You basically do a challenge put up by other teams or your team and all the Indoor Rowing club members pit against each other. You're trying to do two things -- have the fastest "virtual" boat (which is made up of 3 HWT men, one LWT male and one Female). The other is to fill the most "boats" with participants. I'm strictly a boat filler with this score, but it was better than I expected and felt great to finally participate again.
Felt nice to post up in my group. Lots of folks were kind in welcoming me back in as well, which felt great. I'm more of a cheerleader than serious competitor in that group (too many real world class indoor rowers and some OTW ones too) but I enjoy it.
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Woke up early to ride in the launch (seeing things from outside of a shell is nice and I had planned on not rowing), took a nap because I didn't get enough sleep last night (which is part of why I didn't cox actually - coxing on 3ish hours of sleep...), and then did an hour on Zwift. A taper day as it were for this upcoming weekend's regatta in Seattle.
Tomorrow I'll go out with my quad race line up (no doubles fun for me) and Wednesday will be an actual rest day. Here's to hoping tomorrow's water is as flat as today's was!3 -
60 minute Krav Maga class. Stripe test later this week so they worked us hard.2
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7/29/2019 - early morning in Santa Cruz before departing to return home and to the "rat race."
Active rest morning walk - 1.51 mile in 30:00 - average HR = 93 bpm (52 percent) maximum HR= 113 bpm (63 percent) total 190 calories.
Seriously considering an entire week of active rest recovery; we'll see how I feel tomorrow.2 -
45 min spin class (15 miles)
60 min barre class1 -
Yesterday: an hour and a half of walking (to and from the gym, twice) and a BodyBalance class.
I think I'll keep BodyBalance in my standard class schedule, given that it does a lot of work on hip strength and mobility and I apparently need that.2 -
Upper body day1
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Yesterday my daughter did a spin class with me and she liked it a lot, so I’ll have a 5 AM partner this fall for spin class twice a week. Should make me more consistent!
Today is bis, tris, and Pilates.2 -
7/30am
Mobility
Animal Flow Daily 5
Strength
Handstand Pushup - Pavel Fighter Progression (3RM) Day 17/20
*On a Yoga Block
6-5-4-2-2 (19)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 17/20
17-14-10-7-7 (55)
Yoga
Hatha Sun Salutation - 5 Rounds
Core Strength
Compression Drills- 3 x 10 (30)
Back Bridge 3 x 10 (30)
Pancake Stretch - 5 x 5 @30s (150s)
Meditate
@pierinifitness the pull-ups are getting hard. Can't finish the 17 and 14 rep sets in one shot. Have to drop from the bar and take a few seconds rest and then finish. Still not sore but not feeling as strong. Could be overdoing it, but my gut tells me it's not the case. I just think I am not strong enough yet to bang out 17 or 14 in a row. I guess that's the reason I'm doing this in the first place. Good news is this is the 4th and final week. I'll do a de-load next week and then re-access my max reps and take it from there...1 -
Clean DLs 135lbs
Close grip push ups on Box
Standing Pulldown 50 -60 lbs
Glute Kickbacks 100 lbs (15 reps)
2 up - 1 down hamstring curls
Cable Lateral raises
Hip Abduction
Knee Tucks
2 mile run/jog TM1 -
Today was back-to-the-gym day. I always need a mental warm-up gym day after a break before hitting my actual workout routine. So, today was
1000m rowing for warm-up
1 set of each: lat pulldown, seated row, chest press, leg press, hack squat
Some ab work
5 minutes of stairmaster
10-15 minutes stretching & foamrolling
The stairmaster was a new a-ha moment. I want to improve my everyday fitness to be better able to do things like going up stairs without getting winded. So, doing 5 minutes on the stairmaster every week might actually give me some concrete evidence of my improvement through running and strength workouts, as I see how many floors I can comfortably climb in 5 minutes.
Tomorrow is a run day, and then back to the gym on Friday, for a proper workout.2
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