What Was Your Work Out Today?

Yesterday:
1 mile walk warmup
One leg Romanian deadlifts 2x12
Push ups 2x12
Lunges 2x12
DB row 2x12
Planks

Today:
60 minute Krav striking class

Rowed a double yesterday (Friday) and today: 6.8K, 7.7K. Long rollers in spots today, bit of chop everywhere. (East wind, counter current, so rougher water.)

A varsity women's pair came close to hitting us, at speed. (I say it that way because they were the ones out of traffic pattern; we were where we were supposed to be). They're used to having coxswains: In small boats, they mostly don't look.

Way to go @RunnerGirl238 💥

For me today- Cathe Ripped with HIIT lower body.

Swapped riding my bike on the trainer for erging this week and will probably do so through the summer, maybe. I tentatively started the sweet spot base training program on TrainerRoad. Friday was an hour long ride on the trainer and tomorrow is 90 min, though I might swap out the 60 min version depending on how I'm feeling.

Today was an hour and a half in a 4 with three of the four people in my novice 4 for regionals (and we have no idea who is coxing us). It went ok. We had a new novice in the boat which was somewhat fun and I was sitting stroke (I'll be stroke for this boat in regionals). For the non-rowers, this means that I was sitting in the closest seat to the stern and everyone behind me had to follow me. So I had the job of, among other things, setting the rate, making sure my ratio of drive to recovery (the time the blade of the oar is in the water vs when it's not) wasn't too fast, making sure my stroke rate wasn't too fast, doing some communication with the cox, etc. It was also the first time we practiced (racing) starts with me in stroke. That was a bit nerve wracking for me but it was fine in the end.

In more frustrating news, there are dragon boat races going on this weekend on the river we row on so launching and docking was - interesting. To paint a picture, normally from the late spring through the late Fall/early winter get in the rowing shell, walk in down the dock, have half the boat row towards closest of the five million (ten) bridges that within the typical boundaries that we row between during the year for 5 or 10 strokes, stop, spin, cross the river, spin so we're pointed in the correct direction, and then row it up to a specific point and wait for our coaches. The juniors do something similar but they typically will just push off the dock.

Today we walked it down the dock, rowed for two strokes, did 180 degree turn, rowed the wrong way for a fairly long while until we were able to get past the dragon boat course, cut across the river, and then wait. docking was slightly better but it was so narrow that we had to row up single file to our usual congregating spot (which was smaller than usual because of this course).

I did a little walk-run-walk in the morning and in the afternoon I skated a roller derby bout!

My work out today -
35 min on elliptical burned 400 calories
Leg curl 3 sets of 12 150 lbs
Leg press 3 sets of 15 210 lbs
Leg extensions 3 sets of 15 210 lbs
Squats 3 sets of 15 210 lbs

I call today's work out: Errands.

Spin- HIIT hills with GCN on You Tube
Holy moly :0

Orangetheory Fitness 60 min HIIT! I was able to hit 12 mph on the treads today!

75 min swim / 3750 yards

I had a really good row in a novice 8 today. I sat stroke seat which was nice because I'm rowing stroke in a novice 4 at regionals in a week and a half. Did more starts than I wish we had, but it was really good practice for me and it felt better than Saturday for the most part. In less exciting news, a coast guard boat sent quite the wake when we were already in really choppy water. I'm really hoping that there was an emergency because otherwise it was completely and utterly needless.

For non-rowers, this was especially good practice for me because as the person sitting in stroke (closest to the stern of the boat - we row with our backs to the bow), I need to make sure that the my rate is consistent. Everyone behind me is following me.

Leg Day: 1

8 x Full Squat
4 x Leg Ext.
4 x Ham Curls

Monday

30 min PT in the pouring rain. We did a kind of pyramid starting with 100reps of one exercise and then reducing the reps by 10 for each new exercise until we got down to 10 reps.

3.1mile interval run on treadmill, really couldn't deal with getting soaked to the skin again and hate plain old running on the treadmill so did intervals of easy and hard pace.

5/3/1 cycle 1 week 3 squats and shoulder press. Followed by 5x10 (25kg squat/15kg press)

Tabata - usual 30min monday evening class

Barbell - new leg track very lungey used my usual weight and struggled to get through it.