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What Was Your Work Out Today?

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  • surfbug808surfbug808 Posts: 251Member Member Posts: 251Member Member
    warm-up and approx 45 min fast speed swim, with cool down swim
  • firef1y72firef1y72 Posts: 1,578Member Member Posts: 1,578Member Member
    Sunday - active rest day

    Supported a friend who is new to running.
    We started with a 2km run, where she got a pr
    Then the penultimate week of C25K.

    30min beachbody on demand 3 week yoga retreat, week 2, day 2, stretch
  • Finafoshizzle93Finafoshizzle93 Posts: 149Member Member Posts: 149Member Member
    60 min spin class
    75 min power flow yoga
  • jhanleybrownjhanleybrown Posts: 229Member Member Posts: 229Member Member
    30 mile bike on gravel bike, non technical trails and road.

    Plateau week on weight although trained pretty hard. (Does anyone else find themselves upping training to get off a plateau?)
  • Bookkeeper1024Bookkeeper1024 Posts: 2Member Member Posts: 2Member Member
    90 minutes Walking on the treadmill and 60 minutes on the elliptical
  • TheChangingManTheChangingMan Posts: 71Member, Premium Member Posts: 71Member, Premium Member
    50 minutes of weights then 30 minutes on the dreadmill.
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    Sat stroke seat in a quad this morning. It was a rather intense practice, the bulk of which was: 20' @ 18, 15' @ 20, 10' @ 22, 5' @ 24, 2.5' open rate. All of those were with 3 min of mostly active rest inbetween. As the coach that came up with that said during coffee, if you people don't eat second breakfast and take a nap then I didn't do my job.
  • drmwcdrmwc Posts: 323Member, Premium Member Posts: 323Member, Premium Member
    I have missed a bunch of stuff in this log (I think 1 bouldering session, 1 yoga session and 1 weights.)

    Yesterday, I went for a swim. I was supposed to go bouldering, but I felt drained. So I swam 1.7km instead.

    Today, I went bouldering for 2 hours. It was not a bad session, but not outstanding either. My new project is probably the hardest V3 at the gym: a twisting jump dyno to start; then a knee bar to get out of the cave. Those two bits are the crux.
  • nighthawk584nighthawk584 Posts: 1,736Member Member Posts: 1,736Member Member
    Sat 12/7: 62 min spin bike (split into two 31 min vigorous sessions) , 100 push ups (40,20,20,20)
    Today 12/8: 100 push ups (40, 40, 20), 69 minutes of walking outside at brisk pace
  • surfbug808surfbug808 Posts: 251Member Member Posts: 251Member Member
    Easing back to gym workouts. 30 min stretching/warm-up, rowing machine, 60 min KB, abs, obliques
  • AnnPT77AnnPT77 Posts: 14,142Member Member Posts: 14,142Member Member
    Rest day yesterday, today back to 9,705 rowing machine meters, steady state pace. The actual work part (8K) averaged 2:31.9 pace, 20spm. According to Garmin, roughly half zone 4, a third zone 3, including the row in/out and CD.
  • BrownSugar174BrownSugar174 Posts: 253Member Member Posts: 253Member Member
    90 minutes on the elliptical machine! FOR! THE! FIRST! TIME! I normally do between 45 to 60 minutes! I was inspired by a fellow MFP member!!
  • MikePfirrmanMikePfirrman Posts: 1,286Member Member Posts: 1,286Member Member
    Yesterday at the gym was 30 minutes of rowing, 30 of Stationary bike, rest on the Endless Rope machine (like climbing a rope), Stairmaster and Spin Bike (2 hours total). Literally hopped into the pool yesterday (it's like 60 degrees) a few times after getting in the hot tub. It's the first time (this year) I've ever had a pool or a hot tub and I now see how valuable it is to take "ice baths". The amount of inflammation after a killer workout is ridiculously less after dipping into icy water for a minute or two a few times! Beyond grateful to have that as a recovery tool now.

    For those wanting to do this, all you really need to do is hop in a cold shower, then take a hot bath (with Epsom salts). Same principle. My DOMS has been significantly less on days I do this.
    edited December 2019
  • jhanleybrownjhanleybrown Posts: 229Member Member Posts: 229Member Member
    Active recovery day. So far 35 min walking dog before work but goal is another 30 at lunch and 30 (with dog) after dinner. Body definitely craving a recovery day.
  • notmyachillesheel8notmyachillesheel8 Posts: 275Member Member Posts: 275Member Member
    Went HAM on upper body, then ran 1.5 miles then yoga to cool down
  • mtaratootmtaratoot Posts: 2,413Member Member Posts: 2,413Member Member
    I had a good strength session yesterday, and I was able to add weight for four of the six things I do that use weights. For some of the body weight exercises, I am ready to add some weight or find alternative exercises.

    Warm up on a newer ergometer that I'm not used to. It's a "dynamic rower," and the sliding seat really doesn't move like I'm used to. I am not sure about technique, but I think I started to get used to it. There's a couple staff at the gym I can ask when I see them. The person that was there yesterday didn't know much about 'em.

    Three giant sets of three groups of four exercises done without a break between, and a 90 second break between groups of four exercises:

    Goblet squats
    Left side lunge
    Right side lunge
    Deadlift on a cable machine
    <90 second rest>
    Push up
    Smith machine row
    Dumbbell curl-to-press
    Assisted pull up
    <90 second rest>
    Tricep press
    Ab exercise similar to Dead Bug
    Plank
    Back Extension
    <90 second rest>
    Cool-down on treadmill

    Followed by 20 minute swim

    Can anybody here tell me anything about the Concept 2 "Dynamic Rower?"
  • MikePfirrmanMikePfirrman Posts: 1,286Member Member Posts: 1,286Member Member
    mtaratoot wrote: »
    I had a good strength session yesterday, and I was able to add weight for four of the six things I do that use weights. For some of the body weight exercises, I am ready to add some weight or find alternative exercises.

    Warm up on a newer ergometer that I'm not used to. It's a "dynamic rower," and the sliding seat really doesn't move like I'm used to. I am not sure about technique, but I think I started to get used to it. There's a couple staff at the gym I can ask when I see them. The person that was there yesterday didn't know much about 'em.

    Three giant sets of three groups of four exercises done without a break between, and a 90 second break between groups of four exercises:

    Goblet squats
    Left side lunge
    Right side lunge
    Deadlift on a cable machine
    <90 second rest>
    Push up
    Smith machine row
    Dumbbell curl-to-press
    Assisted pull up
    <90 second rest>
    Tricep press
    Ab exercise similar to Dead Bug
    Plank
    Back Extension
    <90 second rest>
    Cool-down on treadmill

    Followed by 20 minute swim

    Can anybody here tell me anything about the Concept 2 "Dynamic Rower?"

    The Dynamic is a C2 (Concept2) that moves with you, so the whole piece moves as you "row". It's to make the feel of the machine feel more realistic. The issue with the Dynamic is that there's not as many people that have it and there's a ton of fun little interactive tools.

    I've never done a Dynamic personally, but my guess is that you have to rely more on your legs and not your upper body (makes "cheating" with your upper body harder). You see a lot of folks (and I'm not saying you do this) at the gym that just slide back and forth on the seat of the Concept2 believing that is rowing. Rowing is the torque that is consistently generated on the chain/drive that has nothing to do with the seat moving back and forth, except tangently as a secondary affect. My guess is that the Dynamic forces you to drive with your legs, which you should do anyway to be honest.

    Here's a good video with Eric Murray, one of the (if not the) best Over the water rower ever.

    edited December 2019
  • AnnPT77AnnPT77 Posts: 14,142Member Member Posts: 14,142Member Member
    mtaratoot wrote: »
    I had a good strength session yesterday, and I was able to add weight for four of the six things I do that use weights. For some of the body weight exercises, I am ready to add some weight or find alternative exercises.

    Warm up on a newer ergometer that I'm not used to. It's a "dynamic rower," and the sliding seat really doesn't move like I'm used to. I am not sure about technique, but I think I started to get used to it. There's a couple staff at the gym I can ask when I see them. The person that was there yesterday didn't know much about 'em.

    Three giant sets of three groups of four exercises done without a break between, and a 90 second break between groups of four exercises:

    Goblet squats
    Left side lunge
    Right side lunge
    Deadlift on a cable machine
    <90 second rest>
    Push up
    Smith machine row
    Dumbbell curl-to-press
    Assisted pull up
    <90 second rest>
    Tricep press
    Ab exercise similar to Dead Bug
    Plank
    Back Extension
    <90 second rest>
    Cool-down on treadmill

    Followed by 20 minute swim

    Can anybody here tell me anything about the Concept 2 "Dynamic Rower?"

    What do you want to know about it? I usually row the standard C2 mod D, but I've rowed the dynamic a few times, including once configured as a double, where you row in sync with a partner, like in a boat.

    I know it's kind of a mind-F for some people who're used to the standard rowers (I've seen it happen ;) ). I think the biggest deal is that some of the bad habits one can develop on the standard rower are "punished" by the dynamic (it'll smack into the back/front ends instead of seat staying mostly centered like you'd like). For on-water rowers, this can be a plus, because those same bad habits can slow ("check") a boat.

    Fundamentally - and I don't know how to say this really clearly - you want to be pushing/pulling while your body mostly stays in one place (minimal movement of seat) wrt the machine, so you're sort of coiling/uncoiling force from your center, your feet move through space, and the force of legs/body/arms all go into the flywheel. The main "bad habits" that interfere IMO, in brief, are rushing the slide (on the recovery), rather than just letting it happen; and general lack of patience/structure through the stroke. Layback problems will show up, for example.

    People who are used to machine-only rowing (vs. sliding-seat on-water skinny boats ;) ) often develop a tendency of using explosive but kinda untidy ;) force that doesn't work well on the dynamic or on water. For example, at machine races I've attended, they recruited women rowers to stand on the front feet of the C2 during prime-rowing-age men's heavyweight races to keep the machines from scooting across the floor. :lol: That's wasted force, and mechanics that would Not Work Well on the water.

    There are various videos, but this shows the basic stroke appearance well, I think:

    edited December 2019
  • MelanieCN77MelanieCN77 Posts: 3,895Member Member Posts: 3,895Member Member
    Half hour run this morning, and will skate three hours this evening.
  • mtaratootmtaratoot Posts: 2,413Member Member Posts: 2,413Member Member
    Thanks @AnnPT77 and @MikePfirrman

    This makes sense, and it makes me feel good that I was doing it more correct than I thought! I will continue to use it some of the time. Other times, for my needs, I think the older model may work better. I know I will make some rowers cringe when I do what I do sometimes, but it's because I am an oarsman, not a rower.

    The difference? I row a heavily-loaded gear raft, not a light, skinny shell or scull. My seat doesn't move. I lean forward to plant the oars, give a fairly quick (and hopefully powerful) pull, and raise the oars. Most of the time, I actually PUSH the oars to stay in the current and "drive" the boat where I want it to go. But when I need to put on the power, like to ferry across current or get away from an obstacle, it's time to pull. Spin to win; pull to get your line, then push. So when I'm practicing for rowing a raft, I do what is anathema to rowers; I move my upper body.

    One similarity is where the power is. Short strokes are awesome because the blade is perpendicular to the water. If you engage the stroke too early, you are pushing water away from the boat rather than moving it; it's a rotational stroke that spins the boat more than moves it. If you keep the stroke going too long - you are pulling water IN. For pushing, this is especially true because the pull muscles are more powerful. Just keeping an oar in the water and taking short, powerful strokes helps make miles. In the wind, I try to feather the oars when they are out of the water.

    Thanks again for the explanation of why this machine is different. I was actually going to send a PM to @AnnPT77, but as I understand, it wouldn't be delivered since we aren't friends.

    If you are also a whitewater enthusiast, I wish you luck in the permit lottery. I have decided on the dates I'm going to apply for, and all I need to do is pay for my entries. Grand Canyon lottery isn't until February.
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