What Was Your Work Out Today?
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30 + minutes of Yoga vinyasa with crow practice this morning
30 minutes of the elliptical this afternoon0 -
30 PT stair workout with weighted vest
3mile run
45min zumba with bit of step
45min insanity
45min boxercise partnering the instructor so double the work0 -
2X:
25 low plyo jacks
8 burpees
60m weighted sled push
200m row
3X:
8 supported SLDS
10 nordic ham curls
6 vail side lunge with abduction
20 banded up/downs on step
3X:
8 WTD banded ext lunge
10 banded front pulse box squats (3=1)
12-1 banded hip lift (abduction ladder)
2X:
40 mtn climbers (e/l)
2 x 20/10 airdyne
20 step ups
*kitten* Wednesday is always a killer!!
exactly 21 days till my double knee replacement surgery......
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Today is day 2 for time take a time out. I’ve got a muscle cramp in my lower back and have to let it run its course. Easy walking helps but this booger has a mind of its own.1
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13 miles / 38:17 / 457 calories
That same off feeling near the glute. Called it for the night. Not gonna push and tear. I was riding at 25 (max) and doing 60-80 rpm. That’s pushing hard.0 -
30min Sprint session with PT
6mile run
1hr mash up class (last class before Christmas)0 -
34
minutes walking the dog , 1 hour barre class, 15 minutes treadmill walking0 -
Yoga, pull up, dead hangs and wall assisted handstands...0
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Today is rest. I briefly thought about doing 5k on the erg but vetoed that idea. I'm kicking around the idea of getting on the bike but I think the answer is a solid "no".
Yesterday was two erg sessions, one in the morning with (primarily) the women's team and one in the evening with the men's team. For better or worse I think this'll be one of my last two a day erg workouts. The morning wasn't that good (but I have to remind myself that it's just data to learn from) and the evening was really good. 7x 4:00/2:00 rest with a rate of 26 for all but the last minute of the 6th interval, which was at a 28 (cue a communal groan from everyone in the room). The 7th interval was a cool down. 6,868m in total including the rests, most of which I didn't row through.
I did steady state for all but the 5th one which I did full pressure. I would have gone full pressure on the 6th one, but we had initially agreed on 6th intervals so the 7th was a surprise. The 28 rate for that last minute of the 6th was also a surprise.1 -
Treadmill for 45 minutes again. Really was not feeling it today, so I went slow-ish.0
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13 miles / 36:56 / 481 calories
My heart is pounding.0 -
30 minutes on treadmill.0
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19k steps ( work), leg day + abs ( de-load week so light weights) and 45 minutes on the elliptical with a average HR of 145 bpm. Glad rest day is tomorrow.0
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Spin class (48 min, little over 16mi according to the delusional irrational monitor), plus 4,579m machine rowing. Only need < 10,000 by end of 12/24 (for Concept 2 Holiday Challenge, 200K between 11/22 and 12/24), so not feeling the need to hit it harder in a busy day. Soooooo bored with machine rowing, it's sooooo not a river!
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This week included
Sunday: 2 hours water polo at the Y
Monday: lifting/cardio
Tuesday: lifting, then after work went to a yoga class for the first time ever
Wednesday: lifting/cardio
Thursday: lifting/spin class after work
Friday: I guess today will be a rest and recover day. Got plans with the wifey this evening/weekend.
I love having a fitness center in my office building with a locker room, allows me the chance to get a great 45-50 minute workout during my lunch break and plenty of time to shower up and get back to my cubicle. And then I can pop in to some fitness classes at the Y after work (or swim).2 -
1hr on the bike trainer. Including a rather intense (HR Zone 4/5) 40min race on Zwift. Still have a swim/run Brick workout to do this evening!0
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Had to do a quick workout, since I did it during lunch hour. 25 mins - lifting and 20 mins - indoor bike0
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Erging. We did a pyramid (1, 3, 7, 9, 8, 4, 6, 2) with one min rest at a rate between 18 and 22 @ 30sec over our goal 1k split which I managed to do. After that we did 500m full press minimum 27 s/m. My split for the last 500 was 1:40.8 but I should be able to bring that down. We were on slides but mine were not level (I should have done something about it) which was fine during the first part and really not during the last 500m.
Right now I'm at 165,367m which surpasses my 150k goal. Depending on how I'm feeling physically and emotionally I might try to erg tomorrow after practice, Sunday, and Monday to see if I can reach 200k. 11,545m every day over three days should be doable.1 -
Today was what I call my "goofy leg day". It's the second leg day of the week. Where the first day focuses on squats, this is about hitting other leg exercises, usually as heavy as I can. As usual I did 10min treadmill warmup, the gym sprints, standing squat machine (heavy) and straight leg deads (light), but today added box jumps on to a 20" box 3x10, and hamstring curls. I just realized that I forgot to do deadlifts.0
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today i did low bar squats with resistance bands, weighted pull ups, seated calf raises, hip adduction and abduction, kick boxing on the heavy bag for like 8 minutes, then did some core work.0
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9.4 miles / 30:00 minutes / 290 calories
Not bad for an off night where I was forcing myself to ride slow. Wasn’t even going to ride tonight.0 -
15 minutes of cardio before being interrupted with something more important.0
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Play VR while standing on a balance board.
Because I can't just be normal.3 -
Upper body power and Zumba0
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Thursday
30min PT. Did an AMRAP
each round was 6 squat and press plus 3 burpees. Started with 1 round plus a hill sprint and worked up to 7 rounds plus hill sprint.
Chest and back
2mile of run/walk intervals with my son
Friday
2.5 mile run
Hiit and ab focused workout given by my pt
10 mins on each of 3 machines, 30sec full effort, 30sec recovery (used rower, bike and elliptical)
3 rounds of
20 wood chops
20 leg pushes (straight)
20 leg pushes (oblique)
20 sit ups
20 cycle crunches
1min plank saw1 -
Strong curves, week 9-12, day A2
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Today is going to be a 5 mile run (if I ever actually get off my butt to go). I need to start lifting again.
You guys are crushing it! I think I might have found my new favorite thread. Will be back often to soak in the motivation.0 -
JustSomeEm wrote: »Today is going to be a 5 mile run (if I ever actually get off my butt to go). I need to start lifting again.
You guys are crushing it! I think I might have found my new favorite thread. Will be back often to soak in the motivation.
Did you manage to get yourself out? I'm full of cold and only managed to force myself out at around 6pm.
Today's workout.
Plus a 3.8 mile run
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JustSomeEm wrote: »Today is going to be a 5 mile run (if I ever actually get off my butt to go). I need to start lifting again.
You guys are crushing it! I think I might have found my new favorite thread. Will be back often to soak in the motivation.
Did you manage to get yourself out? I'm full of cold and only managed to force myself out at around 6pm.
Today's workout.
Plus a 3.8 mile run
I did, but I only managed 4 miles and some change. I just wasn't feeling it this morning. Tomorrow I'm going to drag my hubby out for a short run, then a lazy lifting session at home.
Your workout sounds like an amazing but kicking! Way to go!0 -
Rowed on the water in an 8 for an hour and a half or so. Lots of basic technique work - I did surprisingly well in terms of matching the other people's finishes (I'm working on lengthening my stroke) but really needed to work on squaring my blade early. My technique definitely deteriorated towards the end, but I'm making a lot of improvement overall. There's also a lot going on in my life right now so I'm a bit surprised I didn't start having issues sooner. The water was really flat, the sunrise was beautiful, and there was steam coming off of the water, but there was a lot of debris. The two coxes I talked to were not terribly pleased.
In an attempt to get to 200k meters for the holiday challenge (I want that pin!), I did 16k on the erg. 4,000m/3:00 rest. I tried to force myself to go slow and I was mostly successful. Well no, I was successful for the first 4k and the rest of it turned in to my current usual steady state pace, maybe a tad slower (around a second slower).1
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