What Was Your Work Out Today?
Replies
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6/21/2019 - first day of summer
#1 - weighted bar dips with 20kg KB start new round every 3:00 - 7 rounds of 5 reps and 1 round of 4 reps = 39 bar dips in 21:19.
#2 = weighted alternating pull-ups and chin-ups with 24kg KB start new round every 3:00 - 8 rounds of 3 reps = 24 reps in 22:14 - started 8th round longer than 3:00 due to phone call - felt strong, wasn’t expecting 3 rep rounds for all 8 rounds but got them all! Hanging in there performance on latter rounds to tap chin to bar on 3rd rep made me proud, bottom line, a good pull-ups and chin-ups day.
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Hi, hope I can jump right into this thread. I'm hoping to gain some new workout ideas. Today was a double day. 45 minutes of Hot Yoga (a lot of twists and balance poses) followed by 35 minutes of kickboxing. This was my first ever kickboxing class and I have a feeling I will be sore tomorrow. I'm debating on if I should cancel my 8 am spin class or tough it out. Also got in a 1-mile walk with the kids before the storms came through.2
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Novice 4+ at NW Masters Regionals - we got 2nd!
The water was really flat which was nice and we had a great cox. The start was interesting. The ref started us way faster than I expected. It worked out but I was like "oh wow, I wasn't expecting that just now". And then our cox, who I just said was great, didn't call us to settle (take our stroke rate down). Thankfully I was counting and did the settle myself. Also the rest of the boat followed me which was even better.
So yeah, great race. My club did really well overall today. Most of boats in the sculling races medaled and our women's novice 4+ came in 3rd. I have one more race tomorrow (mixed 8+ which I'm also stroke in) and then I'm done for the weekend. I'll probably come down Sunday to cheer people on, but we'll see.2 -
Novice 4+ at NW Masters Regionals - we got 2nd!
The water was really flat which was nice and we had a great cox. The start was interesting. The ref started us way faster than I expected. It worked out but I was like "oh wow, I wasn't expecting that just now". And then our cox, who I just said was great, didn't call us to settle (take our stroke rate down). Thankfully I was counting and did the settle myself. Also the rest of the boat followed me which was even better.
So yeah, great race. My club did really well overall today. Most of boats in the sculling races medaled and our women's novice 4+ came in 3rd. I have one more race tomorrow (mixed 8+ which I'm also stroke in) and then I'm done for the weekend. I'll probably come down Sunday to cheer people on, but we'll see.
Heartiest congratulations: That's really wonderful. Glad it was so much fun and rewarding!
:flowerforyou: 1 -
Novice 4+ at NW Masters Regionals - we got 2nd!
The water was really flat which was nice and we had a great cox. The start was interesting. The ref started us way faster than I expected. It worked out but I was like "oh wow, I wasn't expecting that just now". And then our cox, who I just said was great, didn't call us to settle (take our stroke rate down). Thankfully I was counting and did the settle myself. Also the rest of the boat followed me which was even better.
So yeah, great race. My club did really well overall today. Most of boats in the sculling races medaled and our women's novice 4+ came in 3rd. I have one more race tomorrow (mixed 8+ which I'm also stroke in) and then I'm done for the weekend. I'll probably come down Sunday to cheer people on, but we'll see.
Heartiest congratulations: That's really wonderful. Glad it was so much fun and rewarding!:flowerforyou:
Thanks Ann!1 -
Running: 5K
Walking 15 minutes to cool down
Yoga 30 minutes0 -
Push day (chest, shoulders, triceps, and then threw in some ab work and about 10mins of cardio)
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Went to a women's fitness festival today, so not my usual Saturday routine.
1mile very easy run to ease legs
30 min divacise- like a milder form of zumba
30min zumba - I'm biased but not as high intensity as my usual class
30 min clubercise- now this was high intensity and I loved it.
40min bounce - felt like insanity on a trampoline, found it really hard.
40min yoga - first time doing actual yoga, but between the piyo I have been doing and stretching with my trainer I actually knew all the moves.
Had a health check while I was there and apart from being overweight (which they said they would ignore do to my obvious muscle mass and loose skin) my results where all great (although if I had been less active they might have told me to see the dr about my low resting heart rate) and my cholesterol levels are fabulous.3 -
45 minutes spin today. A lot of jumps and sprints. At the end, some people were talking about weak cores and somehow all of ended up on mats doing ab workouts for 5 ish minutes. Let's see if I can remember- bicycles, v ups, dead bugs, toe tap and something that was similar to Russian twists but you were almost (butt on mat, heels close to butt) in a bridge position. My core sucks and I really need to work on that.1
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Treadmill
3.25 miles 38 minutes0 -
6/22/2019 - early afternoon at park -
#1 - Double KB carries complex with a pair of 20kg KB - 0:15 each carry and 0:05 transition to next carry - #1 = double waiters walk + #2 and #3 = waiters walk offset rack carry R and L + #4 = double rack carry + #5 and #6 = rack carry offset suitcase carry R and L + #7-#9 = double suitcase carry x 3 equal 3:00 round, walking active rest 3:00 and repeat for 2 rounds in 9:36 - first time doing this, got it from Chandler Marchman's YouTube Channel - planned on 3 rounds but only 2 rounds today, 3 rounds next time - the 0:15 carry and 0:05 transition was perfect.
Got the workout idea from Chandler Marchman's YouTube Channel and slightly modified it, here is how he does it:
https://www.youtube.com/watch?v=fWcg4tu_DGk
#2 = walk 1 hour = 3.22 miles.0 -
Kayaking and hiking today. Had an awesome day.
Planning a long bike ride tomorrow.0 -
pierinifitness wrote: »6/22/2019 - early afternoon at park -
#1 - Double KB carries complex with a pair of 20kg KB - 0:15 each carry and 0:05 transition to next carry - #1 = double waiters walk + #2 and #3 = waiters walk offset rack carry R and L + #4 = double rack carry + #5 and #6 = rack carry offset suitcase carry R and L + #7-#9 = double suitcase carry x 3 equal 3:00 round, walking active rest 3:00 and repeat for 2 rounds in 9:36 - first time doing this, got it from Chandler Marchman's YouTube Channel - planned on 3 rounds but only 2 rounds today, 3 rounds next time - the 0:15 carry and 0:05 transition was perfect.
Got the workout idea from Chandler Marchman's YouTube Channel and slightly modified it, here is how he does it:https://www.youtube.com/watch?v=fWcg4tu_DGk
#2 = walk 1 hour = 3.22 miles.
lately, I've been dong farmer's walks..... but with just one dumbbell
the drill:
Pick up a 75 Lb. Dumbbell from the rack with my right hand and walk the entire length of the gym.
set it down and turn around
Pick it up with my left hand and walk back to the rack and rack the dumbbell
( those people who don't rack their weights are the same people who steal parking spots and stiff waitresses when tipping. )
repeat 3 more times.
it's good for both one's core and grip-strength2 -
@Motorsheen I call one arm suitcase carry and two arm farmer carry although I didn’t in my post. 75 lbs. is no joke and will light fire to the core. Good job, keep up the good work.1
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Swam laps for 60 minutes1
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Second day of the NW Masters Rowing Championships. I was in a mixed 8, our B boat (that was amusingly called the A boat on paper...) in the race. We rowed a really good race against mostly non-novice boats. We also totally walked on one of the novice boats that was there. I stroked the race again - my coach jokingly said that I stole it from one of the novice women who is in a similar place as I am with regards to her quick development (I think she's been rowing handful of months more than I have). I initially had her as coxing but wanted to wait to see how my men's 4 went.
Our cox was amazing! He coxes his D1 university's women's varsity 8 crew. His calls were so. good. And I mean, all of our coxes for this regatta are great and I've been coxed by three of the six that we're using, but this was so good. Note, he isn't the most experienced, that goes to the person who coxed my men's 4+ and has coxed at the US Olympic trials multiple times (and is probably AnnPT's age). A lot of our other boats had good races as well, especially our women's AA* 8+, men's F 2-, and our mixed E 2x, all of whom got first by over 9 seconds age adjusted.
*AA, F, and E (among other letters) are age categories that are used in masters rowing more on that here.
More information on boat classes, specifically on things like, "so what is a 2- anyways?" can be found on this handy Wikipedia page (a 2- is a coxless pair - two rowers each with one oar in a very tippy rowing shell). Also "mixed" in this context means men and women are rowing in the same boat.3 -
Sunday
Early morning run.
Got up at 5am to get my long run in before it gets too warm. Ran just under 8miles, taking in the route of a 5 miler I'm doing next month plus there and back. I'm particularly proud of myself that after yesterdays efforts, I ran the whole way without stopping or walking. When I did the actual race last year I had to take walk breaks on both uphill sections, today I didn't. And despite it being an easy pace it was faster than I ran it last year.2 -
Swam a mile and straight to a 10k run. Essentially 2/3 of an Olympic Tri. Sunday is 45 minutes of circuit training followed by a 2.5 hour bike ride.1
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Friday- 60 minute Krav Maga class
Saturday- 2 mile kids obstacle course mud run with my son. Not too demanding but fun!
Sunday- 2 mile dog walk, nature walk with son planned for later0 -
14 mile bike ride1
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@ Aokoye -- fantastic results! Sounds super exciting! As you know already, it's all the prep that's the hard work and the race if the "reward" of sorts. Strange sport where the reward is such pain! Thanks for all the terms and info on OTW, too, I appreciate that.
Long workout at the gym today. Nice to get out my bubble at home and see people. 70 minutes of pretty hard cardio. 15 on the rower, then 10 on the Stairmaster, 20 on a Stationary Bike (hills on level 20, the highest setting), 10 on the "Hand Bike", my new favorite at the gym -- it is a beast!, 10 more on the rower with 100 or so KB swings mixed in. Also got in some 70 or 80 pushups, pulls ups and a few other things.2 -
Second day of the NW Masters Rowing Championships. I was in a mixed 8, our B boat (that was amusingly called the A boat on paper...) in the race. We rowed a really good race against mostly non-novice boats. We also totally walked on one of the novice boats that was there. I stroked the race again - my coach jokingly said that I stole it from one of the novice women who is in a similar place as I am with regards to her quick development (I think she's been rowing handful of months more than I have). I initially had her as coxing but wanted to wait to see how my men's 4 went.
Our cox was amazing! He coxes his D1 university's women's varsity 8 crew. His calls were so. good. And I mean, all of our coxes for this regatta are great and I've been coxed by three of the six that we're using, but this was so good. Note, he isn't the most experienced, that goes to the person who coxed my men's 4+ and has coxed at the US Olympic trials multiple times (and is probably AnnPT's age). A lot of our other boats had good races as well, especially our women's AA* 8+, men's F 2-, and our mixed E 2x, all of whom got first by over 9 seconds age adjusted.
*AA, F, and E (among other letters) are age categories that are used in masters rowing more on that here.
More information on boat classes, specifically on things like, "so what is a 2- anyways?" can be found on this handy Wikipedia page (a 2- is a coxless pair - two rowers each with one oar in a very tippy rowing shell). Also "mixed" in this context means men and women are rowing in the same boat.
Sounds like another great race-day: Wonderful!
Yes, great coxes are amazing. It's very amusing that what most non-rowers think they do is shout "stroke-stroke-stroke" or something.
Good steering alone can be a factor in race results, not to mention the on-water tech corrections a good cox will pick up on, smart use of opponent-boat position and performance as a motivator, and general energy/mood management for the boat if the cox is good at reading & manipulating that.
I'd even carry that perspective over into indoor racing: They let competitors have a cox (who typically sits in a folding chair behind the rowing machine). If I can get a decent one, I'd always do that for machine racing, too. Even a fellow rower who's a good technique coach can do this, since the coxing-specific tech skills (like steering, water-reading) are out of the picture.
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6/23/2019 - at park, early afternoon 88F degrees - walk 3.49 miles in 1 hour.0
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Walking
3.83 miles1 -
5 mile run at 9 pace1
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Second day of the NW Masters Rowing Championships. I was in a mixed 8, our B boat (that was amusingly called the A boat on paper...) in the race. We rowed a really good race against mostly non-novice boats. We also totally walked on one of the novice boats that was there. I stroked the race again - my coach jokingly said that I stole it from one of the novice women who is in a similar place as I am with regards to her quick development (I think she's been rowing handful of months more than I have). I initially had her as coxing but wanted to wait to see how my men's 4 went.
Our cox was amazing! He coxes his D1 university's women's varsity 8 crew. His calls were so. good. And I mean, all of our coxes for this regatta are great and I've been coxed by three of the six that we're using, but this was so good. Note, he isn't the most experienced, that goes to the person who coxed my men's 4+ and has coxed at the US Olympic trials multiple times (and is probably AnnPT's age). A lot of our other boats had good races as well, especially our women's AA* 8+, men's F 2-, and our mixed E 2x, all of whom got first by over 9 seconds age adjusted.
*AA, F, and E (among other letters) are age categories that are used in masters rowing more on that here.
More information on boat classes, specifically on things like, "so what is a 2- anyways?" can be found on this handy Wikipedia page (a 2- is a coxless pair - two rowers each with one oar in a very tippy rowing shell). Also "mixed" in this context means men and women are rowing in the same boat.
Sounds like another great race-day: Wonderful!
Yes, great coxes are amazing. It's very amusing that what most non-rowers think they do is shout "stroke-stroke-stroke" or something. Good steering alone can be a factor in race results, not to mention the on-water tech corrections a good cox will pick up on, smart use of opponent-boat position and performance as a motivator, and general energy/mood management for the boat if the cox is good at reading & manipulating that.
I'd even carry that perspective over into indoor racing: They let competitors have a cox (who typically sits in a folding chair behind the rowing machine). If I can get a decent one, I'd always do that for machine racing, too. Even a fellow rower who's a good technique coach can do this, since the coxing-specific tech skills (like steering, water-reading) are out of the picture.
Thanks Ann and @MikePfirrman! And yes omg good coxs. At one point shortly after we lengthened I was like "omg he's amazing!" The calls he made were just so good. And he called the rhythm which was great. I looked at the times just now and it's very clear there were essentially three races (note - there wasn't a mixed novice 8 race). Bainbridge Island won by nearly 8 seconds, then there was the crews who got second through 4th (one of which was from my club) and then there were essentially the 5th-7th crews all of which were likely novices. Amusingly, order of those three rews (5th-7th) was the same as in my Novice 4 race in terms of the places.
My "workout" today was de-rigging and trailering boats and then doing the opposite once we got back. I didn't have any races but I went to support my teammates and help out. It turns out that there's a bit of a rigging and putting boats back in the boat house party after regionals as well. It's very good incentive to not stay home.2 -
Back and biceps today:)
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I'm working on building up my stamina for September's charity hike. This can be tricksy with a perma-broken ankle, but I'm feeling pretty good about the last few days
Saturday: Probably about five miles of gentle walking, plus 25 minutes of weights in the gym to show willing - chest presses with dumbbells, overheads with dumbbells, dumbbell rows, bicep curls, lat pulldowns, downward-upward dog, finishing off with a 30s plank. I skipped leg work for good reasons...
Sunday: 14 miles of strenuous hiking, often cross-country or on little-used tracks, with significant uphill and downhill (occasionally rather scrambly).
Monday: BodyPump class, plus I'll do a little walking later. This time I didn't skip the legs, but I did use half my usual weight for the squats, and none for the lunges.
What is mystifying me is why my ARMS feel so tired today...2 -
06/21 - Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 2 (10)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 8/30
14-12-10-8-8 (52)
Yoga - Ashtanga Half Primary Series
*Stopped due to my shoulder bothering me…
06/22 - Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 2 (10)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 9/30
14-12-10-10-8 (54)
06/23 - Took the day off. Aches and pains...
06-24 - Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 2 (10)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 10/30
14-12-12-10-8 (56)
Yoga
Hatha Sun Salutation - 10 Rounds
Core Strength Complex
L-Sit - 5 x 5 @20s (100s)
Back Bridge - 5 x 5 @30s (150s)
Pancake Stretch - 5 x 5 @30s (150s)
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Friday - walk .5 miles, run 1.5 miles, walk .6 miles. Outside with hills.
Saturday - walk/jogs for 50:09 minutes/2.8 miles. Outisde with hills.
Sunday - mowed my dad's grass. Counting it because his yard is huge and has inclines
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