Spin class in the AM, helped with learn-to-row class in PM (rowed a little, carried boats, mostly set up* the double so a new learner could scull (while I yammered at her about technique )).
"Set up" a boat = put your oar blades out flat on the water, like an outrigger, to create stability in the tippy boat so someone can row or do drills with less flip risk.
1 hour of calisthenics in the morning, exercises such as: regular pushups, wide grip pushups, diamond pushups, regular squats, sumo squats, single leg squats, high, low, and side planks, dips, sit ups, lunges, reverse lunges, wall sits, etc. and a variety of abdominal exercises.
Throughout the day I walk a good deal up and down hills for about 2 hours or more depending on the day.
I squatted 80 kgs for 3 sets of 5; over-head military pressed 40 kgs for 1 set of 5; did loads of pull ups and chin ups; then finished with bunch of banded face pulls. The lifting felt pretty easy, so I should be able to put more weight on the bar next time.
My lifts have gone down a lot now I've lost a lot of weight (I'm now 72 kgs, down from 86 kgs). My deadlift, OHP and bench have gone down less than the proportional decrease in body weight, but for some reason my squat decreased by more.
Rowed for an hour in a double and it felt really good. My anxiety is going way down which is obviously really nice. I was also like, "oh so this is what suspension is"*. I did, however, myself for forgetting my socks (it was 75F at 5am...) because the runners of the shell we were in bruised my calves. I'm actually not positive my socks are long enough to have prevent all of it but oh well. Lesson learned. Note, I am that lucky weird person who has palms that won't blister in the process of forming calluses so I'm not used to pain that isn't muscle related when rowing (the same was true when I was a competitive rock climber in my youth - I will only blister if I'm burned or there's an infection).
It was also my first time getting a shell down using stairs so that was - exciting (nothing got hurt). I've helped put shells onto racks that have involved tall stairs plenty of times, but this was, interesting. Also I was talking to someone after I was done rowing and still in the boat house and a sculling oar fell from someone's hand and almost hit my head. It was a total fluke and she's more than experienced so she felt horrible but I brushed it off. I didn't get hurt, it was an accident, and she felt bad enough as it was. Maybe I should have told her that she owes me a coffee during our Saturday post rowing breakfast
*Quoting a document from US Rowing, "Suspension is leveraging body weight onto the oar handle and coming slightly up off of the seat to maximize the power on the oar as it comes through the water and moves the boat forward."
Cardio mix up
1km treadmill as fast as I could
2km row
10 min spin bike 0.5km standing hill sprint, 1km recover
320 calories burnt in 27 min
Piyo- second week of this class and I think I found it ever so slightly easier. It still hurt but was getting my leg higher in whatever the move was that demanded it and I didn't need my position corrected.
6/12/2019 - noon hour at local park, 88F degrees when I started and 96F degrees when I finished -
Run 5:40 walk 0:20 for exactly 5 miles in in 51:45 - planned on 60 minutes but made a "business decision" that it was too hot for comfort and while I could have done it, it wasn't necessary so this was a practice in sensibility and restraint.
In other news, I had a DEXA-SCAN today with pleasing results meaning that I'm doing something right in my current fitness, health and wellness journey. Body fat is down and lean muscle mass is up while body weight remained about the same (I am in maintenance land.) Needless to say, I'm pleased and will continue marching forward.
I should have started working on my core 333 days ago.. I'm exhausted and on the verge of cramping in multiple muscle groups..
Still, better late than never.
Any core routines for home that are do-able by folks with a level 0 core would be appreciated. I know that region isn't as weak as I'm making it out, but it's in need of serious work relative to my shredded legs. That is, I'm asking for recommendations. Ideally indoor soloable free workouts that aren't weight/band/machine dependent. Thanks in advance!
Another day, another 7500m row (on water, in the double) in the AM, helping with learn to row class in PM (row, set up boat for learner, carry boats). Small-time boathouse looks like this (yup, it's a dirt-floor pole barn).
Boats shown are a mix of club-owned & member-owned. My Pocock double is in the bottom rack of this aisle, on the left side. Single is back further, out of sight.
@aokoye: One of my fellow club members wears lightweight shin guards, backwards, in boats that give her track bites. Sensible, though!
I should have started working on my core 333 days ago.. I'm exhausted and on the verge of cramping in multiple muscle groups..
Still, better late than never.
Any core routines for home that are do-able by folks with a level 0 core would be appreciated. I know that region isn't as weak as I'm making it out, but it's in need of serious work relative to my shredded legs. That is, I'm asking for recommendations. Ideally indoor soloable free workouts that aren't weight/band/machine dependent. Thanks in advance!
Big sweat going, no bike tonight.
Consider starting with Stuart McGill’s Big 3 and build from there.
An hour and 15 min in a four in what I'm 99% sure will be my race line up for regionals. The person sitting 3 (so just behind me) just came out of learn to row and did a surprisingly good job. It was today was his first day doing starts, his first race piece, and his first time at a stroke rate over 22.
I did a better job than last weekend on keeping the rate steady on most of our pieces, including out 1k race piece which was great.
For the interest of Ann, we're doing our start at a 32 and settling to a 28. Everyone else, starts are typically at a higher stroke rate than most of the race because the goal is to quickly pick up the boat and get it going and then you settle at a lower rate and push hard with the legs. Our starts are 5 strokes of a specific sequence, then we will likely do another 10 strokes at that stroke rate with more power, and then settle down to the 28.
30 min pulling PT up a hill, anyone would think I have a hilly trail 10k coming up. Hard work as always and managed 2miles.
1mile warm up run from school to gym, its come to something when running a segment at 8:30 miles doesn't give me even a third fastest time. I must be getting quicker.
60min hiit workout. Adapted a workout given by PT
Started with
1000m row, 10 burpees, 10 ball slams, 10 plyo push ups, 10 sit up to press with slam ball.
Worked down to
100m row, 1 burpee, 1 slam, 1 plyo push up, 1 sit up.
Finished to 60min on spin bike, 1km easy, 0.5km standing hill sprint
Circuits, tough and finished off with bring Sally up with push ups. Most people were allowed to stop and collapse but not Firef1y72. I had to immediately carry back on.
With all my walking to and fro along with the deliberate exercise I've burnt just shy of 2000 active calories today.
Replies
"Set up" a boat = put your oar blades out flat on the water, like an outrigger, to create stability in the tippy boat so someone can row or do drills with less flip risk.
Throughout the day I walk a good deal up and down hills for about 2 hours or more depending on the day.
I squatted 80 kgs for 3 sets of 5; over-head military pressed 40 kgs for 1 set of 5; did loads of pull ups and chin ups; then finished with bunch of banded face pulls. The lifting felt pretty easy, so I should be able to put more weight on the bar next time.
My lifts have gone down a lot now I've lost a lot of weight (I'm now 72 kgs, down from 86 kgs). My deadlift, OHP and bench have gone down less than the proportional decrease in body weight, but for some reason my squat decreased by more.
It was also my first time getting a shell down using stairs so that was - exciting (nothing got hurt). I've helped put shells onto racks that have involved tall stairs plenty of times, but this was, interesting. Also I was talking to someone after I was done rowing and still in the boat house and a sculling oar fell from someone's hand and almost hit my head. It was a total fluke and she's more than experienced so she felt horrible but I brushed it off. I didn't get hurt, it was an accident, and she felt bad enough as it was. Maybe I should have told her that she owes me a coffee during our Saturday post rowing breakfast
*Quoting a document from US Rowing, "Suspension is leveraging body weight onto the oar handle and coming slightly up off of the seat to maximize the power on the oar as it comes through the water and moves the boat forward."
Ended up using the standing bike with {30s max pace, 1 min recovery, 30s high effort on very high resistance} x3
Followed by 30s exercise 30s rest on press ups, squats, tuck crunches and squat jumps for three rounds.
It wasn’t the longest workout but definitely worked up a sweat!
30min speed work with PT and her resistance band
1mile warm up
Bench 5/3/1 cycle 1 week 3
Plus [email protected] normal grip
And [email protected] close grip
Cardio mix up
1km treadmill as fast as I could
2km row
10 min spin bike 0.5km standing hill sprint, 1km recover
320 calories burnt in 27 min
Piyo- second week of this class and I think I found it ever so slightly easier. It still hurt but was getting my leg higher in whatever the move was that demanded it and I didn't need my position corrected.
Run 5:40 walk 0:20 for exactly 5 miles in in 51:45 - planned on 60 minutes but made a "business decision" that it was too hot for comfort and while I could have done it, it wasn't necessary so this was a practice in sensibility and restraint.
In other news, I had a DEXA-SCAN today with pleasing results meaning that I'm doing something right in my current fitness, health and wellness journey. Body fat is down and lean muscle mass is up while body weight remained about the same (I am in maintenance land.) Needless to say, I'm pleased and will continue marching forward.
Still, better late than never.
Any core routines for home that are do-able by folks with a level 0 core would be appreciated. I know that region isn't as weak as I'm making it out, but it's in need of serious work relative to my shredded legs. That is, I'm asking for recommendations. Ideally indoor soloable free workouts that aren't weight/band/machine dependent. Thanks in advance!
Big sweat going, no bike tonight.
Boats shown are a mix of club-owned & member-owned. My Pocock double is in the bottom rack of this aisle, on the left side. Single is back further, out of sight.
@aokoye: One of my fellow club members wears lightweight shin guards, backwards, in boats that give her track bites.
Consider starting with Stuart McGill’s Big 3 and build from there.
https://www.livestrong.com/article/392341-stuart-mcgills-big-three-back-exercises/
I did a better job than last weekend on keeping the rate steady on most of our pieces, including out 1k race piece which was great.
For the interest of Ann, we're doing our start at a 32 and settling to a 28. Everyone else, starts are typically at a higher stroke rate than most of the race because the goal is to quickly pick up the boat and get it going and then you settle at a lower rate and push hard with the legs. Our starts are 5 strokes of a specific sequence, then we will likely do another 10 strokes at that stroke rate with more power, and then settle down to the 28.
Today: Cathe Xtrain Tabata- 5 rounds of 8 minutes. Yikes that was hard.
30 min pulling PT up a hill, anyone would think I have a hilly trail 10k coming up. Hard work as always and managed 2miles.
1mile warm up run from school to gym, its come to something when running a segment at 8:30 miles doesn't give me even a third fastest time. I must be getting quicker.
60min hiit workout. Adapted a workout given by PT
Started with
1000m row, 10 burpees, 10 ball slams, 10 plyo push ups, 10 sit up to press with slam ball.
Worked down to
100m row, 1 burpee, 1 slam, 1 plyo push up, 1 sit up.
Finished to 60min on spin bike, 1km easy, 0.5km standing hill sprint
Circuits, tough and finished off with bring Sally up with push ups. Most people were allowed to stop and collapse but not Firef1y72. I had to immediately carry back on.
With all my walking to and fro along with the deliberate exercise I've burnt just shy of 2000 active calories today.
3 x 8 single leg press
3 x 8 split squat
3 x 8 adductor machine
3 x 8 wide grip lat pull down
3 x 8 close grip lat pull down