What Was Your Work Out Today?

9/19
am
Yoga
5 Tibetan Rites (13 rounds each rite working towards 21)
Sun Salutations - 8 Rounds
Conditioning
Jump Rope - 45s on 15s off x 15
Strength
Dead Hang - 1 x 1min
Handstand Wall Hold - 1 x 1min
Meditate

5 min elliptical
2×50 assisted crunches (not totally sure what the machine is called)
3×10 weighted squats (30 lbs)
3×10 each side weighted lunges (30 lbs)
3×10 chest press (50 lbs)
3×10 pec fly (level 3 -- for some reason the machine at my gym has levels instead of weights)
10 min elliptical

Just another spin class. The instructor is dealing with an acute hip problem, so taught the class off her bike (and is taking pain meds that make her woozy!), so at a couple of points she left us doing a sprint for . . . much longer than usual.

aokoye wrote: »

10.6km in a novice 4 this morning. I personally did a lot of work on squaring my blade early after being called on it by our new coach a third of the way through practice.

There have been a lot of issues this year with really unsafe boating practices by people in motor boats. I watched a clip earlier today about a 4 that was broken in half by a massive wake from someone towing a wake boarder. It makes me wonder if that's part of why the juniors were out in the morning today (they actually probably have a regatta coming up). The boat in question that broke in two was from one of the primarily juniors clubs that is a bit farther south than us but uses the same stretch of river.

On labor day there was a bunch of awful behavior including one boat that more or less slalomed around three or four shells, including the one I was in.

Ugh. It can be terrifying, what some people will do. People in wake-board boats, with a 'boarder, but no spotter, and music blaring from the boat, are especially scary.

On the flip side of that, I saw my coach (who was at the time the university associate coach, and I was rowing in a breast cancer survivors team practice out of the university's boathouse) give free t-shirts to a family who were extra-thoughtful in their power boat, navigating around us.

We don't have the volume of powerboat traffic you do, and mostly are rowing out on our own (no coach boat), so I will often shout out thanks to people in powerboats who behave in safety-conscious and thoughtful ways, around our boats. And I try to be conscious about not doing things that will be unnecessarily irritating to them, too (like avoiding passing other rowers and taking up lots of river-width, when I see that a powerboat is coming along, especially if they're politely minimum-waking).

Thursday.

30min with trainer - tough one today. Pyramid workout from 10 down to 4
2min with slam weight, tricep throws and jumping slams then
Press ups/sit ups/squat jumps.
No rest between sets, dripping with sweat by the end of the 30min.

20min easy run

30min tabata class
45min barbell class, elbow is a lot better but didn't take any chances and used no weight at all for upper body. Then as I'm running a half on sunday I went light on the legs. Instead of triceps in the tricep track I did glute bridges using a chair to raise my feel (both normal and single leg).

10 minute land exercises, 1 hour swim in the pool

I went bouldering yesterday. It was around 90 minutes. I went on my own - all my buddies flaked out on me.

It was an odd session. I felt really tired, so was unambitious. But I got every v1 I tried first time, and I also got two new v2s. So maybe I should have tried some v3s, but I didn't.

At the end, I forgot which locker was mine and had to borrow a phone to call myself to see which locker vibrated.

Deadlifts 3x6
Lateral pulldowns 3x10
Dumbbell shoulder press 3x8
Cable curls 3x12
Kinesis core 2x15

overhead presses 3x10 (attempted)

deadlifts 3x8

lat pulldowns 3x10

45 minutes on the dreadmill


sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.

edit: *not including warm up sets*

6.8k rowing the double, basically about 7 minutes launch & warm up, 10 strokes power 10 strokes steady state, repeated except when we had to spin at the bridges (and about a 3 minute steady state period while rounding a corner I can't easily see around, so I'm more cautious), then around 10 minutes steady state to cool down, and a slowdown to land at the dock.

Looks like maybe 20-ish repetitions of 10/10 from counting heart rate peaks, but that's imprecise. (In bow, I'm counting the strokes; I'm not mentally up to counting the pieces while also counting the strokes, especially under exertion; and I can't be hitting a lap counter or anything while I have both hands on oar-handles because I don't like to swim (especially when I mean to be rowing).)

Most seasons, we start doing 10/10 early in the season, then lengthen it to 20/20, 20/10, then start throwing in 500m power pieces, and so on, assuming whether permits. We didn't do this this year because of physical issues for both my most frequent double partner and me.

This is no kind of structured rowing training at all; it's just a way of having fun and building up power/endurance a bit, plus getting that nice exhilarated feeling from having worked hard. (I joke that I'm old enough to have a carburetor, and intense pieces get the carbon out.) It's challenging (impossible? ) to carry best technique into power/speed, so that's a part of it, too.

Sketchy weather days, plus warm-ups and cool-downs, are a good time to focus on technique at lower ratings (a.k.a. strokes per minute) and intensity. In bow, I also need to focus on traffic/obstacles and steering (while facing in the wrong direction ). Some people use glasses/hat-mounted bicycling mirrors as a watching/steering aid, but I gave it an extended try and it didn't work for me.

Oops, rambling again!

thanos5 wrote: »

sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.

edit: *not including warm up sets*

I think almost everyone struggles with upping ohp, my 1rpm is a pathetic 35kg and it took me nearly 6months to add 3kg.

BodyCombat class.

And since I’m no longer saving my legs for an event, I was free to bounce around and risk knackering my ankles as much as I wanted to. WOOHOO!

pierinifitness wrote: »

thanos5 wrote: »

overhead presses 3x10 (attempted)

deadlifts 3x8

lat pulldowns 3x10

45 minutes on the dreadmill


sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.

edit: *not including warm up sets*

Work on shoulder flexibility and video your OHP from side view to evaluate form. You want a 100 percent northernly flight to lift the most. If you’re even slightly forward, you’ll make it harder.

thanks, i appreciate the advice. i'll do that next time.

Did my first double at Krav tonight. Went to a regular Krav class, then stayed for a conditioning class. Felt great throughout but I’m pretty sure I’ll be feeling it tomorrow.

ceiswyn wrote: »

BodyCombat class.

And since I’m no longer saving my legs for an event, I was free to bounce around and risk knackering my ankles as much as I wanted to. WOOHOO!

Love that feeling, when you can finally put 100% in to classes. I've got 2 more races this year and then I'll be able to do the same (and I think my trainer is even more excited at the prospect)