What Was Your Work Out Today?
Replies
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Resumed my practice of doing a bit of yoga and foam rolling this morning. It was long overdue. Finally getting some milder weather in Ct today. I snuck in an easy 40 minute run at lunch. Just over 4 miles.
My garmin HRM finally died after almost 5 years. Ordered a Wahoo Tickr this time around.2 -
20 min Walk/run stairs - morning
20 min yoga,
40 min calisthenics/dumbbells. Trying your workout @Rhysl345On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
Smash it!1 -
3.5 mile run and about 20 min of core. It was supposed to be 30 minutes but I just was not into it at all so skipped the last 10ish minutes.0
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Resumed my practice of doing a bit of yoga and foam rolling this morning. It was long overdue. Finally getting some milder weather in Ct today. I snuck in an easy 40 minute run at lunch. Just over 4 miles.
My garmin HRM finally died after almost 5 years. Ordered a Wahoo Tickr this time around.
I've heard really good things about the Wahoo Tickr but if that one eventually bites the dust, Coospo (had never heard of it when I bought one because, quite frankly, it was so cheap and I figured what the heck) has been fantastic. Strap could use to be a wee bit more comfortable but it's been really accurate and has lasted a year already.
Plus it works in both ANT+ and Bluetooth.0 -
For any of my out of work or friends with more time...is anyone else bored exercising?2
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Ah I meant like with additional free time, more time to exercise. I don’t need to but damn it’s nice out let’s go for a walk!!1 -
Wed 5/13
Morning
10 mile mountain bike on trails with many inclines
Afternoon
33 chin ups, 100 push ups (both in sets to failure)
I didn't post yesterday but it was the same as today with added 32 min spin bike in afternoon. Today, my legs are spent!3 -
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Haha thank you.
Rode so hard last week I injured my glute.
...then rode so hard that night I really injured it.
Second day no cardio
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MikePfirrman wrote: »Resumed my practice of doing a bit of yoga and foam rolling this morning. It was long overdue. Finally getting some milder weather in Ct today. I snuck in an easy 40 minute run at lunch. Just over 4 miles.
My garmin HRM finally died after almost 5 years. Ordered a Wahoo Tickr this time around.
I've heard really good things about the Wahoo Tickr but if that one eventually bites the dust, Coospo (had never heard of it when I bought one because, quite frankly, it was so cheap and I figured what the heck) has been fantastic. Strap could use to be a wee bit more comfortable but it's been really accurate and has lasted a year already.
Plus it works in both ANT+ and Bluetooth.
My coach and a bunch of my training pals like the Wahoo, though I can't complain about my Garmin. That thing was used almost daily for years, and it endured a few trips through the washing machine (oops!) during its life. Thanks for the tip on Coospo, but I think when the next device gives up, I will stop this training nonsense and do more fishing.
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Haha thank you.
Rode so hard last week I injured my glute.
...then rode so hard that night I really injured it.
Second day no cardio
Two days of no cardio? What's an endurance junkie to do? Rest. (its a four letter word, I know)
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Today was OH press, chin ups, Squats, then light dumbell curls and dumbell press1
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Haha thank you.
Rode so hard last week I injured my glute.
...then rode so hard that night I really injured it.
Second day no cardio
Two days of no cardio? What's an endurance junkie to do? Rest. (its a four letter word, I know)
ihu
😘
(Rest, bake and eat)
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Arm and chest day. I hit PRs in all my lifts last week (or at least, PRs at my new lean bodyweight of 140 pounds - I could lift more when I was 180 pounds). So I've reset all my lifts, and I'll do a short linear progression hopefully getting more new PRs at the end of it.
I really wanted to sleep rather than work out - this ended up taking a lot of will power.
Generic warm ups Dynamic stretches, jump rope, band stuff
Block pinch grip I bought this recently. (https://products.latticetraining.com/product/portable-pinch-crimp-block/) I tested a 1-rep max pinch for 7 seconds, which was 10 kgs. The right hand was easier than the left. I failed on 12.5kgs on both hands. I was reasonably happy with this effort. Joe from Bouldering Bobat (a Youtube channel) put his efforts on a recent video. He is a really good climber - way better than me. He got 11kgs or 12 kgs maximum, so it looks like this shouldn't be too much of a limiting factor in my climbing.
Lifting 30 kgs military press (5 sets of 5). 50 kgs bench (5 sets of 5). 60 kgs bent over row (5 sets of 5). Loads of dips. Loads of facepulls.
Core I reached Step 3 of the front lever progression I'm trying - step 5 is the full front lever.
Warm down Static stretching.1 -
Nice work Matt! I ended up lifting last night as well, but not that disciplined. Just 100 pushups (50 decline from 3 steps up to make them harder), 100 or so one arm pressups and 100 or so weighted squats, a few light DLs and some bridges.
Woke up sore as anything today. I fell pretty hard yesterday on the concrete and my hip is nasty sore. I think it will be just a bruise. Had an inspector come to my house (unannounced) to take pictures of my house and wanted to see my three dogs and take their pictures. I guess my new homeowner's insurance company doesn't believe you anymore when you tell them none of the dogs are aggressive breeds. So I had to take one dog out at a time for pictures in my driveway. Well, two of the dogs are incredibly close. Long story but they were both saved as puppies from a kill shelter (mom was pregnant and hours from being put down along with them in her womb!). These two youngest dogs are so attached it's not funny and a little scared of their own shadow -- not surprising after the stress their mom went through while pregnant. Since I didn't have any help with the dogs (the one is 85 lbs -- he's 1/2 Great Pyr, 1/4 Beagle and 1/4 Jack Russell, believe it or not), when I went to take the girl (Lucy) out, Linus (of course!) decided to bull rush me and run over me. The man doing this was an independent contract, likely 85 years old, and I didn't want Linus to get out, so literally was pushing him back in and fell hard on the concrete step.
Needless to say, I'm calling Progressive today and letting them know what I think of their little surprise inspection!
Anyway, feel better venting now.
Today's row went really well. 2:24 pace, steady throughout with some HR drift but within an acceptable range. Just 3 or 4 months ago, I was pushing to keep 2:29 pace. So this is a nice improvement. Would like to drop another 7 to 8 seconds off of these slow paces to know I'm getting closer to race ready.
World Indoor Rowing Association just announced this week the world indoor rowing championships will be held virtually this next year (in Feb 2021). So I literally have no excuse if healthy not to participate. I have a lot of work to do. Most of the top 55 to 60 (Hwt) guys in the world are in my Indoor Rowing Club, Sub7, so I know who I'd be up against. Don't expect to win or even place in the top 25, just would love to be in the top half of the field. That would require close to a 7:00 2K. I'm quite a ways off from that. Like light years right now, but I'm getting slowly faster. Since I've added back in lifting, I'm gaining ground quickly.3 -
Today I am doing a 13hrs shift, goal is to get 15,000 steps by the end of my shift.4
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20 min Walk/run stairs - morning
20 min yoga,
40 min calisthenics/dumbbells. Trying your workout @Rhysl345On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
Smash it!
I’d say it was a little bit of the other way around. Great tho. Only way for me to keep motivation is to change it up a lot - @nighthawk584 and workout with someone else.
Today: a bit sore from the last two days. Especially upper body. Walk / jog / yoga today unless I get more Inspired later and just have to do something challenging.1 -
MikePfirrman wrote: »(snip)
World Indoor Rowing Association just announced this week the world indoor rowing championships will be held virtually this next year (in Feb 2021). So I literally have no excuse if healthy not to participate. I have a lot of work to do. Most of the top 55 to 60 (Hwt) guys in the world are in my Indoor Rowing Club, Sub7, so I know who I'd be up against. Don't expect to win or even place in the top 25, just would love to be in the top half of the field. That would require close to a 7:00 2K. I'm quite a ways off from that. Like light years right now, but I'm getting slowly faster. Since I've added back in lifting, I'm gaining ground quickly.
WIth a virtual race, it's possible participation will increase. I get that you're shooting for a pace (I would, too, just a slower one
), but my uneducated guess would be that a bigger field would drop the average, and make for a more expansive range of paces in the top half, vs. past races. Could go the other way, though.
Best wishes for fast improvement of the hip: Ouch!
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MikePfirrman wrote: »(snip)
World Indoor Rowing Association just announced this week the world indoor rowing championships will be held virtually this next year (in Feb 2021). So I literally have no excuse if healthy not to participate. I have a lot of work to do. Most of the top 55 to 60 (Hwt) guys in the world are in my Indoor Rowing Club, Sub7, so I know who I'd be up against. Don't expect to win or even place in the top 25, just would love to be in the top half of the field. That would require close to a 7:00 2K. I'm quite a ways off from that. Like light years right now, but I'm getting slowly faster. Since I've added back in lifting, I'm gaining ground quickly.
WIth a virtual race, it's possible participation will increase. I get that you're shooting for a pace (I would, too, just a slower one ), but my uneducated guess would be that a bigger field would drop the average, and make for a more expansive range of paces in the top half, vs. past races. Could go the other way, though.
Best wishes for fast improvement of the hip: Ouch!
If they do it in the Winter, it will be the same participants as mostly always. There might be more in the field but the OTW rowers don't "gear up" in the Winter. I'll have to find the dates and announcement again. I did see the BRIC (British Indoor Rowing Championships) also went virtual. I might have mistaken them for the Worlds, we'll see.
Over 55, there's a limited pool of crazies that like to race that hard on 2Ks. The three top rowers in that group right now, at least in the indoor world, are all talented Cross Fitters. Some of these guys are incredible. One guy from Iowa, nearly went sub 6:00 at 50. He got a 6:01. There's not that many OTW rowers that love the 2K erg races at that age. I've been trying to convince one woman from our club (she just set two American records for HWT over 50 on the erg) to destroy the American 2K record for the 2K. She did a workout a month ago with 4 X 2K, all in the 7:30s, which is insane. The record is soft at 7:08 (for her) and she doesn't want to do it. I think she has sub 7 in her right now. Just doesn't like the 2K. And she's a very talented OTW rower (Masters champ).0 -
Still on a workout break. I did a stretching routine over lunch today for nearly an hour. First hip flexors, then a bit more hips and hamstrings, then a front split routine. I'd not done the second workout for about two weeks and was surprised how far I've come. I can nearly do a proper pigeon pose with angled front leg and straight hips now and can fully rest my upper body on one stretched out leg when sitting (Other angled) with movement from the hips. With regards to front split: with left to the front I managed to get deep enough that my yogablock wouldn't fit underneath the gap anymore. So I guess I was briefly at 5-6cm. A tiny bit more on the other side. I should probably hold it a bit longer, but my brain keeps on telling me that that's a rather stupid thing to do, and I'm not quite strong enough to keep in control. And I discovered cossack squats, which are brilliant, but difficult if you have a short upper body
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MikePfirrman wrote: »MikePfirrman wrote: »(snip)
World Indoor Rowing Association just announced this week the world indoor rowing championships will be held virtually this next year (in Feb 2021). So I literally have no excuse if healthy not to participate. I have a lot of work to do. Most of the top 55 to 60 (Hwt) guys in the world are in my Indoor Rowing Club, Sub7, so I know who I'd be up against. Don't expect to win or even place in the top 25, just would love to be in the top half of the field. That would require close to a 7:00 2K. I'm quite a ways off from that. Like light years right now, but I'm getting slowly faster. Since I've added back in lifting, I'm gaining ground quickly.
WIth a virtual race, it's possible participation will increase. I get that you're shooting for a pace (I would, too, just a slower one ), but my uneducated guess would be that a bigger field would drop the average, and make for a more expansive range of paces in the top half, vs. past races. Could go the other way, though.
Best wishes for fast improvement of the hip: Ouch!
If they do it in the Winter, it will be the same participants as mostly always. There might be more in the field but the OTW rowers don't "gear up" in the Winter. I'll have to find the dates and announcement again. I did see the BRIC (British Indoor Rowing Championships) also went virtual. I might have mistaken them for the Worlds, we'll see.
Over 55, there's a limited pool of crazies that like to race that hard on 2Ks. The three top rowers in that group right now, at least in the indoor world, are all talented Cross Fitters. Some of these guys are incredible. One guy from Iowa, nearly went sub 6:00 at 50. He got a 6:01. There's not that many OTW rowers that love the 2K erg races at that age. I've been trying to convince one woman from our club (she just set two American records for HWT over 50 on the erg) to destroy the American 2K record for the 2K. She did a workout a month ago with 4 X 2K, all in the 7:30s, which is insane. The record is soft at 7:08 (for her) and she doesn't want to do it. I think she has sub 7 in her right now. Just doesn't like the 2K. And she's a very talented OTW rower (Masters champ).
I have an OK handle on who likes to do hard 2Ks (but don't confuse hard with fast - both depend on fitness level and training, right? ).
But I'm basing what I wrote on what's happened IME in the World Rowing Indoor Sprints. There are a set of people who'll put up times, but who won't do the travel. My times in WRIS were/would've been more (much more) competitive there on a percentile basis than at the in-person World Rowing Indoor Championships. It's because the bottom of the field (slower than me) is numerically larger than WRIC.
In fairly recent times, when I've ranked race-length pieces, I tend to fall around the 75%-ile level in the routine C2 rankings for my class, seriously sub-elite. (This has been a mix of live-race, virtual, and home-workout or team-workout test pieces, BTW). At WRIC, this past year, with those same times, I'd be somewhere around the 50%-ile at the same pace (the field varies a lot, by year - mostly varying at the bottom end). In last year's WRIS results, those same times would've been 85-90%-ile level. Maybe that's an artifact of my competition class, maybe it's 1k vs. 2k, I dunno, but it wouldn't suprise me if it were true in quite a few classes, and that anyone crazy enough to race 2k will race 1k, and mostly vice-versa. I do think some elites or high level folks skip WRIS as a lesser challenge, but there are some fast times in there, too, so they don't all skip it.
Mostly, I'm not talking about the behavior of elites. They'll show up, in-person or virtual, and probably numerically more of them if virtual (because logistics). What I'm saying is that more people (who may not race all that hard, in your performance terms) may show up at the bottom of the field, and affect grading, if you look at it on a percentile basis (i.e., grading on the curve ). 1 -
You might be right Ann, but most OTW rowers I know would rather go to have a root canal than do the erg in a race. Just my experience. They'll race all day on the water, but on the machine? Not so much. Not their favorite thing to do and I can't blame them.
I did find the link (was starting to think I was losing it). It is going to be virtual.
http://www.worldrowing.com/news/2021-world-rowing-indoor-championships-goes-virtual?fbclid=IwAR15cuJr5V4ibdhJ-I69Q8xoPeIYydMVDCIxNnTHjAC-CxpRzrMNYjwmPZw
Based on last year's rankings, only 40 guys my age in the world (in my class --55 to 59 age group) were under 7 minutes. That's my goal is to get close to that again (and would put me at the 90th percentile for 50 to 59 -- I'm only racing the 55 and up guys). I was closing in on that when I got injured. So we'll see. Anything under 7:30 is a huge improvement for me after last year. I can at least see getting under 7:20 again. How far? Who knows. I have to have stretch goals.0 -
Thur 5/14
MORNING
Full body weight training
32 min spin bike
AFTERNOON
Did a quick 30 min mountain bike run, but very vigorous with many inclines. I'm whipped!2 -
40 minute strength workout. Really didn’t want to do it but finally talked myself into it right before cooking dinner. Better late than never.2
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Haha thank you.
Rode so hard last week I injured my glute.
...then rode so hard that night I really injured it.
Second day no cardio
Two days of no cardio? What's an endurance junkie to do? Rest. (its a four letter word, I know)
ihu
😘
(Rest, bake and eat)
Haha. Guess I deserved that.0 -
Had a different type of cardio workout today. I woke to a 2:30am alarm and joined my son for a day of "run and gun" wild turkey hunting. This kid is a hardcore turkey hunter who prefers to pursue the birds in hilly terrain vs farm fields because "field hunting is too easy". (He's a professional waterfowl hunting guide in fall and winter, so this is his vacation.)
In any case, we had beautiful weather and covered roughly 10-12 miles in hilly northwest Ct. He called in and scored on a gobbler at first light, then we spent the next 8 hours covering as much terrain as we could, stopping every ten minutes or so to try to locate gobblers and coax them into gun range by using a hen call. We had no more luck after the first bird. It was a great day and a great workout, as I was drenched in sweat when we were done. Next time, I'll wear my HRM and add a "turkey hunting" activity tracker to my Garmin.
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