What Was Your Work Out Today?
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Tuesday
30min PT - legs, trx and weighted vest
Benching
Zumba
Interval treadmill run - 200m intervals
Beachbody on Demand insanity max 30min tabata power
Beachbody on demand yoga retreat week 1 flow on the go
Boxercise
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Same ol' thing -- 30 minutes solid on the rower @ 2:15 pace, then 25 on the Air Bike. Still getting used to the routine again. Have had to go really easy in the bike the last two days. Still getting reacclimated after taking over a week off.0
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today 12/4: 42 min spin bike, 100 push ups (40,20,20,20), 2 sets of 3 pull ups (pull ups for me are the hardest!) GOALS!0
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Last strength training class of the term. 5 sets of 5x80lb goblet squats then OHP and picking apart my power clean form (which fell apart).
Early afternoon erging because I hate doing workouts that are based on meters (as opposed to time) with other people. 4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Tonight I'm planning on going to evening erg practice but I'm going to hop on one of the bikeergs which will be my first time using one. This is will be the first time in a little under a year that I've done two a day aerobic workouts. We'll see how this evening goes (I did eat a bowl of mostly homemade miso ramen with a chicken thigh as a late lunch just now and dinner will involve a lot of protein and probably a handful of fries. I'll be getting beet salad with steak added and I'm assuming at least two people will order rather large bowls fries fore sharing.0 -
30 min elliptical
30 min weights (legs and abs) including:
KB swings
Weighted step ups
Dumbbell squats
Leg curls
Sumo squats with KB
Crunches
Superman’s
Stretch & foam roll0 -
9,095 rowing machine meters, spread over 4 x 2k, 2' off/CD, in 3 separate sessions (stupid logistics). 2:34.5@ 22 and 2:34.1@21 before breakfast; 2:29.7@23 early afternoon; 2:23.4 at 22 right before bed (that won't go well ). Extra meters are the CD +row-in/out, of course.<snip
4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Oh, to be young and strong! (And gee, thanks, for making me want fries. ).MikePfirrman wrote: »Same ol' thing -- 30 minutes solid on the rower @ 2:15 pace,
<snip>
Or just strong, even. At least this time you didn't bring up 65 degrees and Mt. Lemmon! :flowerforyou:1 -
9,095 rowing machine meters, spread over 4 x 2k, 2' off/CD, in 3 separate sessions (stupid logistics). 2:34.5@ 22 and 2:34.1@21 before breakfast; 2:29.7@23 early afternoon; 2:23.4 at 22 right before bed (that won't go well ). Extra meters are the CD +row-in/out, of course.<snip
4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.
Oh, to be young and strong! (And gee, thanks, for making me want fries. ).MikePfirrman wrote: »Same ol' thing -- 30 minutes solid on the rower @ 2:15 pace,
<snip>
Or just strong, even. At least this time you didn't bring up 65 degrees and Mt. Lemmon! :flowerforyou:
Go with the "just strong even" Some of the people who I row with who are in their 50s crush my erg scores.0 -
Team erg workout consisted of me doing 65 min on the bike erg while most people were doing the workout I did this afternoon. My first reaction was, "wow this is loud - smooth but louder than I'm used to". Spent the first 30 min working hard and the last 35 min chatting with a friend who I guess had planned on warming up on the erg and then going to the bike.
The chatting wasn't original in the plans, but spending the last half an hour doing an easy spin was so it worked out and I wasn't alone in the corner0 -
I went to Mixed Martial Arts class today (I study Tang Soo Do, Kickboxing, Brazilian Jui-Jitsu, and boxing there), 45 minutes of high-intensity cardio! May be intense but it's worth the pain and sweat!1
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50 min swim (2750 yards/110 lengths)
Hoping to do a yoga class this evening.0 -
45 full body weights workout at 6:00 Am. I love early morning workouts0
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12/4
6-7 pm:
Warmup
Yoga (10m)
Core Strength
Compression - 3 x 10 (30)
12/5
6-7 pm:
Warmup
Yoga (10m)
Strength
Horizontal Push Pull Complex
Pushup - 34-27-20-14-7 (102)
Reverse Row - 16-13-10-6-3 (48)
Cossack Squat - 23-18-14-9-5 (69)
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Wednesday
6am sprint session with PT and her weighted vest.
30min yoga
Christmas challenge, 3 rounds of 10 press up/10 squat jump
PiYo - got my feet off the floor in ceow for the first time, only for a second but both were up
Zumba0 -
60 min endurance spin ride. But noticeably stronger. Pushing the top of target zones reasonably easily. Time to take an FTP test.
On the less bright side...seem to be on a plateau week despite hitting targets.
More patience training.1 -
Spin class, plus 8,936m rowing machine (includes CD and row in/out).1
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Leisurely one hour swim through some coral areas I hadn't fully explored before. Beautiful and plenty of tropical fish!2
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Thursday.
1hr session with trainer. A lot of burpees and squat jumps plus some running (at a for me very fast pace). Followed by upper body trx.
3.2 mile chatty run with a friend, very easy pace.
Tabata class + abs2 -
Team erg session: 6x10:00/1:30r with varying rates depending on the interval. 13,565m in total.3
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You guys are exhausting me I just got back into rowing on an erg after 25 (?) years and can last about 12 minutes. I love swimming, but I'm so slow.
I'll contribute my workout though (mostly because I usually workout in the afternoon, but I wanted to get my Friday workout in early, so I got up at 4:45...): 45 minute weight routine, 60 min water x class. I feel fantastic now, but I'm wondering what 2:00 is going to look like this afternoon!!4 -
girlwithcurls2 wrote: »You guys are exhausting me I just got back into rowing on an erg after 25 (?) years and can last about 12 minutes. I love swimming, but I'm so slow.
I'll contribute my workout though (mostly because I usually workout in the afternoon, but I wanted to get my Friday workout in early, so I got up at 4:45...): 45 minute weight routine, 60 min water x class. I feel fantastic now, but I'm wondering what 2:00 is going to look like this afternoon!!
Erging is exhausting - or at least it can be. I was significantly more more worn out this morning than after my half marathon erg last Friday. My first time erging after not doing so for six months was, less than enjoyable. I'd imagine it'd be much worse after 25 years not doing so!1
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