What Was Your Work Out Today?
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Second workout: I went to my first ever track cycling class...and crashed on a turn. The person went down onto the flat part of the track and then popped back up and I had nowhere to go but down a 45 degree slope.
Nothing is broken or dislocated and I have minimal road rash, but my left hand is swollen. Thankfully the thicker part of my palm is what hurts a lot and not individual fingers, though my pinky isn't happy. The front wheel of the rental track bike fared worse than my pinky. I've taken ibuprofen and have a conveniently sized ice pack from my last shipment of expensive chocolate that I'm holding off ad on (it's the only chocolate I'll seek out which means I don't eat a lot of chocolate). I did end up doing another 3 or 4 laps after spending some time on the infield and getting a second rental bike set up for me.
While the theme past 12 months especially has essentially been "push yourself out of your comfort zone and don't stop", this might be where I draw the line. The potential for broken bones is slightly too high and I'm really really tired of having broken bones. It sucks because it's one of those "this is fun but scary", which is similar to rowing, but the likelyhood of me breaking my collarbone is a heck of a lot lower from rowing.
The good thing is that I should be able to sweep row just fine given that I only row port and thus my left hand does zero squaring and feathering and I don't have another sculling practice until Sunday which is a fair amount of time. I might maybe get on the bike inside tomorrow but otherwise tomorrow is a sleep in day.
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I used the indoor rower yesterday. I did 4 sets of 1500 metres with 3 minutes rest between sets. My average pace was 2.14; best was 2.09 on the last set.2
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1 -
20 minute stretch and roll out
Super set
12 lateral pull down 100lbs
12 over head press 70lbs
12 each side standing lunge with 35lb dumb bell
Farmers carry with kettle bells 12kgs both hands
7.5lb lateral raises to failure
4 sets for the super set
followed by
Super set
12 Bent over row 35lbs
12 pause deadlift 105lbs
Romanian deadlift 15lbs each hand
20 wood chops each side with black resistance band
7.5 lb lateral raises to failure
4 sets for the super set
GHR 3 sets to failure
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8/14
am
Mobility
Hip and shoulder warmup
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Yoga
5 Tibetan Rites (3 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Al Kavadlo Pull-up Progression - 50 pull-ups (14:24.47)
12-6-6-6-5-5-5-5
*One more time here then on to 75…
Meditate
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3mi easy run with run club. 108f
Bit hot.
Supposed to be that hot in my part of the world today. I can handle it and enjoy running in hot weather, just got to be properly hydrated and be smart paying attention to your body. Nonetheless, I'll probably pass the opportunity to run in today's heat and do a gentleman's workout inside. Great job, be safe.
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8/14
am
Mobility
Hip and shoulder warmup
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Yoga
5 Tibetan Rites (3 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Al Kavadlo Pull-up Progression - 50 pull-ups (14:24.47)
12-6-6-6-5-5-5-5
*One more time here then on to 75…
Meditate
Take it your shoulders are feeling better. Read up on his approach and it appears that there's a 15-minute goal to complete the reps. Am I correct and is that what you're doing? I like that approach and it's similar to what I do when trying to up my rep volume and reduce time. Keep up the good work.
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pierinifitness wrote: »8/14
am
Mobility
Hip and shoulder warmup
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Yoga
5 Tibetan Rites (3 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Al Kavadlo Pull-up Progression - 50 pull-ups (14:24.47)
12-6-6-6-5-5-5-5
*One more time here then on to 75…
Meditate
Take it your shoulders are feeling better. Read up on his approach and it appears that there's a 15-minute goal to complete the reps. Am I correct and is that what you're doing? I like that approach and it's similar to what I do when trying to up my rep volume and reduce time. Keep up the good work.
Hey P!
Yes shoulder is better, couple days of ice, heat, rest and a beach visit or 2.
Yes 15 minutes is the goal amount of time.
A note about the time, grease the groove was from 6:30am - 7:30am. The Al Kavadlo progression was at 8:30am.1 -
Heavy deads, 345 lbs for 7 sets of 1. Then squats for 6 sets of 12. I died.
https://www.youtube.com/watch?v=KP2MgULH-c8
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Spin was Tabata for 1/2 an hour. I liked the intensity and it went by fast. Pilates after was 50 minutes, not the 30 I thought. That’s a lot of Pilates for me, but it was a good class. My elbow isn’t too bad, so it’s on for my first kayaking experience with my new kayak tomorrow. Getting it on and off the roof of my car will be interesting, but I’ve got some tricks up my sleeve (thanks to You Tube) to keep me from straining my elbow AND of course because it’s Thursday, 1 1/2 mile walk with my daughter and the dog. We found a rail trail that’s mostly in shade, so it makes a perfect mid day walk.1
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5 mile trail run + 15 minute "restorative" yoga session on my DownDog yoga app.1
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Another 7.2k rowing the double, this time with one of the newer rowers, so more coaching by me, from bow.
Working on trying to get her to correctly separate the sequence of body parts on the drive (push with legs, then open body at the hips, then pull in arms) while still giving them smooth flow, one into the next, in order to be long through the water), so I worked on the same things myself. People so often want to place the blades at the start of the drive by raising the upper body at the shoulders (opening up the body angle early), instead of simply raising the straight arms from the shoulder, letting gravity drop the oar blades, while keeping the full forward-leaning body wedge. Gives up power and length. (Same thing can happen on the rowing machine, for slightly different reasons, and is suboptimal form there, as well.)1 -
One hour boot camp class: burpees and pull ups and push ups galore.0
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pierinifitness wrote: »3mi easy run with run club. 108f
Bit hot.
Supposed to be that hot in my part of the world today. I can handle it and enjoy running in hot weather, just got to be properly hydrated and be smart paying attention to your body. Nonetheless, I'll probably pass the opportunity to run in today's heat and do a gentleman's workout inside. Great job, be safe.
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Pretty quiet Wednesday for me.
1hr with trainer. 30min of sprints followed by 30min stair workout. Everything was screaming by the end.
1hr piyo class. Really love the timing of this class. I'm usually feeling pretty beat up after the craziness that is Tuesday and by the end of piyo I feel all stretched out2 -
Another 7.2k rowing the double, this time with one of the newer rowers, so more coaching by me, from bow.
Working on trying to get her to correctly separate the sequence of body parts on the drive (push with legs, then open body at the hips, then pull in arms) while still giving them smooth flow, one into the next, in order to be long through the water), so I worked on the same things myself. People so often want to place the blades at the start of the drive by raising the upper body at the shoulders (opening up the body angle early), instead of simply raising the straight arms from the shoulder, letting gravity drop the oar blades, while keeping the full forward-leaning body wedge. Gives up power and length. (Same thing can happen on the rowing machine, for slightly different reasons, and is suboptimal form there, as well.)
Actually worked on this today actually. The "pick drill" for the last 20 minutes. Did 20 on the Indoor rower until the HR got up to 150, then 20 on the bike, then thought I'd lower the DF on the machine and still couldn't keep the HR in check so I did the Pick Drill instead. I think I need to work more on my flexibility because I seemed be be breaking early today too. Finally felt like I was doing well at the end.
Form checks periodically are great. I'm sure even more important OTW.
Pick drill if anyone cares
https://www.youtube.com/watch?v=SRlXnpSNf3A1 -
MikePfirrman wrote: »Another 7.2k rowing the double, this time with one of the newer rowers, so more coaching by me, from bow.
Working on trying to get her to correctly separate the sequence of body parts on the drive (push with legs, then open body at the hips, then pull in arms) while still giving them smooth flow, one into the next, in order to be long through the water), so I worked on the same things myself. People so often want to place the blades at the start of the drive by raising the upper body at the shoulders (opening up the body angle early), instead of simply raising the straight arms from the shoulder, letting gravity drop the oar blades, while keeping the full forward-leaning body wedge. Gives up power and length. (Same thing can happen on the rowing machine, for slightly different reasons, and is suboptimal form there, as well.)
Actually worked on this today actually. The "pick drill" for the last 20 minutes. Did 20 on the Indoor rower until the HR got up to 150, then 20 on the bike, then thought I'd lower the DF on the machine and still couldn't keep the HR in check so I did the Pick Drill instead. I think I need to work more on my flexibility because I seemed be be breaking early today too. Finally felt like I was doing well at the end.
Form checks periodically are great. I'm sure even more important OTW.
Pick drill if anyone cares
https://www.youtube.com/watch?v=SRlXnpSNf3A
Yeah we include either the pick drill or the reverse pick drill in seemingly 99% of our sweep practice warm-ups. For sculling we typically do a version of that as well stopping at the finish, arms away, then bodys over in succession every stroke for five strokes and then 5 strokes regular repeated until X landmark (a bridge or an island depending on what direction we're going). It's like a mix of a pick drill and a pause drill.2 -
An hour on Zwift - the 5th Zwift Academy workout: 1 minute peak power more specifically. Felt pretty good all things considered. I was easily able to find a position that didn't make my left pinky hurt. The road rash on my knee wasn't always pleased with the world, but it was ok most of the time.
My hand feels better than it did last night, thankfully. The rest of the day will be spent icing it off and on. I'm debating on whether or not I want to go to next week's track class. Really I just have zero desire to crash again and I'm less than confident about that not happening despite yesterday's incident being a rare occurrence. Of course now I'm also thinking to myself, "hm, how badly to cat 5 cyclocross racers crash?" heh.3 -
today was a 3.5 mile walk fighting with 205 pounds worth of ornery dogs on leashes, followed by 1.15 hours of mowing the lawn with a heat index of 105.3
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8/14/2019 - 103F degrees outside so I took an almost-senior pass and did the following workout in my bare-bones spare office gym:
Bar dips x 5 plus 4-count step-up and step-down using a 12-inch step x 25 equals one round - completed 20 rounds (100 bar dips and 500 step-ups) in 26:35 - average HR = 138 bpm (77 percent) maximum HR = 155 bpm (86 percent) total 301 calories.
Did work up a sweat despite doing this workout in a comfortable air-conditioned office. I could have muscled an outdoor workout but don't have anything to prove to myself that I haven't already proved. Feels good that I did something, I was teetering on taking a pass today.3
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