What Was Your Work Out Today?

Core de Force MMA Shred and 2 miles on the treadmill

Recovery row today in the yard again -- just slightly over 12k meters @ 2:29.5 in an hour. Around 875 calories burned. HR hit 154 at the end with drift but it felt pretty easy -- all 18 SPM stuff. Second week over 60K meters, should hit 70K by Sunday.

This week in the rear view:

Monday:
1 mile warm-up jog
3 rounds: 800m run, 15x 45lb KBS, 15x burpees, 15x weighted lunges
1 mile cool-down jog

Tuesday:
6.06 mile run @ 8:11 per mile

Wednesday:
5.10 mile run @ 8:03 per mile (first 3 miles slow with a friend from work then 2 miles at 10k tempo to finish)

Thursday
1 mile warm-up jog
15 minute AMRAP (5 hand-release push-ups, 15x bodyweight squats, 15x sit-ups, 40x single-under jump ropes)
1 mile cool-down jog

Friday:
5 miles on the treadmill because cold and windy

Will likely go Sunday for a run because 25 miles for the week looks so much better than 20.

I shoveled heavy wet snow for 3 solid hours without stopping.

2 hours climbing.
This was a pretty good session, I got most of the harder routes I tried. I failed on 2 easier ones, where for some reason I couldn't work out the beta at all.
I also got 22,000 steps, so managed a reasonable amount of movement.

I didn't get to workout today bc my kids are sick.....again......from going to the gym daycare where parents bring their sick kids so they can still get their workout in. Please be kind and take a few days off so they can get healthy!!

2 hours climbing.
A course. This was good. I climbed well. There was one semi-campus exercise which was new to me: do a pull-up after each new handhold. It was fun.

Taught 3 classes this morning, 45 minutes of Sh'Bam, 30 minutes Les Mills Barre, 45 minutes Les Mills Barre. Tomorrow morning I'll be going to a 1 hour bodyjam class followed by teaching a 45 minute Sh'Bam class. Can you tell I love to dance 🤣💃🕺👯‍♀️

Step-ups 3x8 each leg
Pulldowns 3x10
Shoulder press 3x8
Cable curl 1x15
Weighted sit-ups 1x10, 1x8

1 hour and 45 minutes of cardio at the gym (1450 calories) -- 50 on the rower, 10 on the Endless rope machine (just a wicked device!), 20 on the stairmaster and then 20 on the spinner. Rest cleaning equipment and resetting.

Then had to come home and forgot I promised the wife to plant some Firesticks (Pencil Cactus, an AZ desert plant --really pretty). Planting here involved a pick ax and breaking rock for around 20 minutes per plant. I'm beat. Fire Plants are in their new home and the wife is happy.

75 mnutes climbing. A truly terrible session - I fell off the wall an awful lot, and failed to do anything hard. I fell off easy climbs as well.

In retrospect, climbing 4 days in a row is a duff idea.

Steady State (consistently moderately easy cardio) rowing machine workout in the yard again for an hour. 12K plus minutes (2:28 pace/18 SPM). Got carried away for around a minute at the end, but the rest was controlled. Avg HR around 148 or so. High 800 in calories burned.

Got on the scale today and I've officially lost the Holiday weight. Yeah! Those sweets from October through December were not worth it! I gained 12 lbs this year (I've lost around 9 of it, well within my acceptable range now). It doesn't come off that easy any more.

Felt pretty pumped up rowing today. My goal last year was to compete at the World Indoor Rowing Championships in Paris. I never even got in good enough rowing shape to compete regionally this year after a bad back injury. But my team killed it at Worlds this past weekend. At least five or six gold medals including dominating the women's competition with four golds. Our top woman absolutely destroyed the French Olympic team (this is indoor rowing, not outdoor, but still quite impressive) on both the 500m and the 2000m rows. Got to enjoy videos of most of the rows this weekend.

Since I'm still in recovery from an eating disorder I'm getting back into fitness slowly. Today I danced for 15 minutes and tomorrow I will be going for a 30 minute wall on my lunch break.

6k run at lunch. It was speed drills days!

Walking at a brisk pace to & from work (60 mins in total) MFP has me down at burning 527 calories doing that but not sure how accurate that calculation is. But still 60 mins of fast walking is better for me than driving to & from work & I’m saving money on fuel!