What Was Your Work Out Today?

Crazy, crazy Tuesday

30min stair workout with trainer

45min Zumba

5/3/1 cycle 3 week 3 squats and shoulder press, finished off with 5x10 box jumps (I'm adding these at the end of most workouts at that gym to build confidence)

20min treadmill run

45min Insanity class

50min boxercise class

8/7
am
Mobility
Full body warmup and prep
Strength
Handstand Pushup - GTG
*On a Yoga Block
6 x 2 (12)
Pull-ups - GTG
6 x 6 (36)
Yoga
Hatha Sun Salutation - 10 Rounds
Skill
Handstand Training
Meditate

Emme871 wrote: »

John Benton model workout- my stomach kills in the best way possible!

Is this online somewhere? Would love to try it.

Chalean extreme burn 2, 20 minutes on the elliptical.

Chilled out wednesday.

6am sprints with my trainer, 30min working on increasing distance I'm sprinting for

1hr piyo class, really starting to appreciate this class especially as I usually getting beasted pretty bad on a Tuesday (I generally partner the instructor in boxercise so get to do double bubble, or if her usual partner hasnt turned up I get the machine who is almost as bad).

Anyway piyo is def getting easier, I'm getting more flexible, or seeing as I'm hypermobile it's more a case that I'm trusting my body more and not panicking about over extending and dislocating. Almost got my head on the floor for the straddle stretch at the end. First week it was just my hands

biggiwig4483 wrote: »

Planks and Squats are one of the best exercises IMO! I do them regularly too. Best abs ever! Keep it up!!!
Today: planks, squats, lunges!

I need to add early morning squats, planks and push-ups to my (lack of) exercise routine... I'm traveling this weekend, so maybe these will be my workout, since I won't have access to my equipment. Thanks for the idea!

8/7
pm
Conditioning
Tabata: Mountain climbers.
20 sec on, 10 sec off x 8 rounds...

8/8
am
Active Recovery
Walk (20min)
Meditate


Cranky shoulder last night and this morning.

Lessee: RowSpinRowSpinRowRowRest. It's Thursday, so it must've been spin. I just try to stay mostly in Z3 after the warmup and before the cooldown (sometimes hard to do with lower body only), maybe throw in a dab of 150+ toward the end when that gets easier to achieve. Not any way trying to train, just trying to have fun. Looked like this today:




I think that big bpm gully toward the end may be when we stopped pedaling and did a spinal twist long-hold thingie on the bike at the start of the stretching. Wondering if the chest belt momentarily lost contact . . . but maybe not: HRrest is well below that dip, so maybe it could be true - not the first time I've seen it. (I don't bother to stop the watch until after the stretching.)

aokoye wrote: »

My "workout" looks like neither Ann's nor Mike's. It does look uncannily similar to @pierinifitness 's though

Coxed a very advanced 4 today. Most of the people in the boat were in the men's 8+ that won at Windermere Cup this year (in the 50+ category). I managed to not hit anything, noticed that the cox box I wanted to take hadn't been plugged in and thus hadn't been charged before we got all the way to the dock (actually I noticed before we got out of the parking lot that we traverse to get to the dock) remembered that I don't know how correctly set the cox box to let me use the stopwatch while also seeing the rate so opted to use my watch's stopwatch for their ladder (It's not just me, the person coxing the 8 that went out also didn't know how but didn't realize that he didn't know how before hand.), generally speaking called things correctly, and did a very good job docking, with some help from my stern pair. This was also the first time I'd navigated that part of the river as a cox.

I also made a really fun racing turn at the suggestion of one of the people in my boat which I'd never done before. Racing turns are where you make a 180 degree turn without stopping. What made it more "fun" was that the cox in the 8 decided to follow suite and was making a much wider turn than I was...but was on the inside of the curve. Had I not seen them we would have had a collision. Needless to say, it was a mental workout and my watch is pretty sure I walked at least 3k while I was coxing I also still take a lot of glee in the fact that so far I fit really well in every boat I've coxed, which is funny because I'd take rowing over coxing almost any day.

I would do a workout on Zwift this evening but my body is likely fighting off a cold so I'll see how I feel tomorrow. Until then, lots of fluids. And on that note, I'm going to go read the cox box instruction manual!

aokoye wrote: »

My "workout" looks like neither Ann's nor Mike's. It does look uncannily similar to @pierinifitness 's though

Coxed a very advanced 4 today. Most of the people in the boat were in the men's 8+ that won at Windermere Cup this year (in the 50+ category). I managed to not hit anything, noticed that the cox box I wanted to take hadn't been plugged in and thus hadn't been charged before we got all the way to the dock (actually I noticed before we got out of the parking lot that we traverse to get to the dock) remembered that I don't know how correctly set the cox box to let me use the stopwatch while also seeing the rate so opted to use my watch's stopwatch for their ladder (It's not just me, the person coxing the 8 that went out also didn't know how but didn't realize that he didn't know how before hand.), generally speaking called things correctly, and did a very good job docking, with some help from my stern pair. This was also the first time I'd navigated that part of the river as a cox.

I also made a really fun racing turn at the suggestion of one of the people in my boat which I'd never done before. Racing turns are where you make a 180 degree turn without stopping. What made it more "fun" was that the cox in the 8 decided to follow suite and was making a much wider turn than I was...but was on the inside of the curve. Had I not seen them we would have had a collision. Needless to say, it was a mental workout and my watch is pretty sure I walked at least 3k while I was coxing I also still take a lot of glee in the fact that so far I fit really well in every boat I've coxed, which is funny because I'd take rowing over coxing almost any day.

I would do a workout on Zwift this evening but my body is likely fighting off a cold so I'll see how I feel tomorrow. Until then, lots of fluids. And on that note, I'm going to go read the cox box instruction manual!

edit: oh and @AnnPT77 - I've gotten much better at using my outside voice

8/9
am
Mobility
5 Tibetan Rites (3 rounds each rite working towards 21)
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate


Dead hangs and handstand wall holds for time...

So far it has been fork to plate to mouth. About 3 sets 5 reps each

Thursday

60min session with trainer. So she took me right out of my comfort zone to a gym trail in the woods. I have a huge fear of heights, and she once more tried to get me to conquer that fear (not get rid of it, just not let it beat me). Let's just say I had some choice words to say at the top of a wooden frame when she told me to walk across the top beam. And then a few more words when she wanted me to jump down from the top. (I did walk across, but after a few moments when I totally froze I kind of dropped myself down rather than jumping)

I was much more successful with the parallel bars, last time we did this it took me several attempts to lift myself up (have i mentioned I'm a short @rse with short legs). But this time i got myself up first time and even managed to walk along with my hands a few times along with knee raises.

There was also some trail running between the pieces of equipment, some hill sprints, press ups, tricep dips, balance beams. And then she found a log for me to do shoulder press, and squat with press, and throw and carry over my head for what felt like forever. I swear it felt like a tree rather than log by the end and everytime I dropped it I got push ups.

By the end of the hour i was muddy, covered in tree bark and in pieces.

In the afternoon I went for a 3.5 mile walk through a country park to have a one hour sports massage (painful but really needed)

Then as my sports therapist said no running or high impact until the next day i went to the gym. Originally i planned to bench and then do an hour of LISS, but a particularly annoying PT decided to use the whole of the free weight area for 1.5 hours, making it impossible to get to the rack even though he wasn't using it. This particular PT has form and has already been kicked out of one gym so now uses this much smaller gym (that I only use when I've had a sudden urge to hit the gym and cant be bothered to run down to my usual gym), but he still has the same attitude that he's the most important person in there.

Anyway I ended up doing 5km on the rower, low intensity/steady state. Moved on to the bike, 5miles, but got bored with steady state, so did 1 mile warm up, 3 miles of 30sec standing sprints/1min recover, 1 mile cool down. Finished off with 5km on the elliptical.