What Was Your Work Out Today?

First regatta ever! I raced in a men's 4 and a mixed 8 and things went well (and no crabs!). Thankfully we were racing on a reservoir, because the river my club rows on is currently unrowable due to really intense rain.

Yesterday I just did a mile run to keep my streak going. Other than that the day was spent travelling and resting (around 15000 steps with a rucksack on my back must have burnt something). Big day today

Yesterday was a short 20 minute lifting session.

Today will be a 17 mile bike ride.

10 minute treadmill warmup
Romanian deadlifts 4x5
One arm DB bench press 3x6
DB row 3x8
5 minutes KB swings and med ball slams
1.5 mile hilly walk, plus frisbee with my son!

Weeded front flower beds and planted some new miniature rose bushes. Four more roses to put in and then I've gotta mulch. No today though, too much time on my knees made them ache.

Yoga, dead hangs, handstand wall holds, pull-ups, handstand press up negatives, pike press, dips and lateral raises...

Leg day, almost deadlifted 455 pounds at 180 pounds, no straps, had it off the ground up past my knee but it was off- balance. Soon soon!

aokoye wrote: »

5x8'/2min rest on the erg at the boathouse. The last interval was with feet out.

Note to self, erg two days a week and spend at least 10 min of those sessions with feet out.

LOL!

Good plan: The first time I sculled feet-out, I ended up on my back, head on the knees of my bow rower. (Fortunately, she laughed.)

And that's ignoring the negative directional force of over-using the shoes on the turnaround/recovery.

20 min jog @ 6.7 mph, and a back lift day

30min deep stretch with PT
2 mile recovery shuffle (very slow and painful
Tabata - managed everything but jacks
Bodypump - used light weights for upper body and no weight for legs, but the deep squats felt so good.

I would not advise this level of activity for most people the day after a marathon, but my body is pretty much used to this the day after a long run and I have taken it easier than usual.

30 easy minutes on the rower and 20 after on the AirDyne Pro. All steady state work (easy cardio).

YouTube workout : Bob Harper “total body transformation “ for 1hr

AnnPT77 wrote: »

aokoye wrote: »

5x8'/2min rest on the erg at the boathouse. The last interval was with feet out.

Note to self, erg two days a week and spend at least 10 min of those sessions with feet out.

LOL!

Good plan: The first time I sculled feet-out, I ended up on my back, head on the knees of my bow rower. (Fortunately, she laughed.)

And that's ignoring the negative directional force of over-using the shoes on the turnaround/recovery.

Oh gosh just think if you were in a pair!

Yeah it was kind of hilarious, though not as hilarious as your story. I was with some novices on one side of the boathouse, and on the other side was a pretty advanced rower who has seen me from a launch a number of times and, this morning, could see me (and no one else but me) through the sea of boats on racks that was between us. So during our last rest she came up to me and was like "so, what would happen if you rowed feet out?" At least I knew what was going to happen (unlike someone who was erging behind me who tried and apparently nearly toppled off his erg).

At one point, during my last interval, I heard her 10 feet away saying, "patience...!" Amusingly the one major thing I noticed during my two races Saturday was how much I was rushing the slide.

10 miles | 30:58
10 x 10 reps Squats
My legs are dead.