What Was Your Work Out Today?

Here are some more photos, the first is me staring at pretties in one of the more open bits; the second is me going into the Roly Poly entrance .

Bodenista wrote: »

drmwc wrote: »

Here are some more photos, the first is me staring at pretties in one of the more open bits; the second is me going into the Roly Poly entrance .

Crikey you're brave! I can feel the claustrophobia clawing at my chest just looking at those photos. Gosh my workouts are nothing compared to yours!!

I was thinking the same thing. As someone who has actually had a full-blown anxiety attack in a cave once, I have trouble looking at those pictures.

Having said that, @drmwc I'm glad you are having fun! I can appreciate finding some exercise that feels like recreation, not work. Good for you! (Also, your meadow walk looked lovely!)

Today was Murph day because it's the US equivalent of Dodenherdenking today iirc and I was dreading it. I've only been doing xfit for about 9 months now so it's my first introduction to Murph ánd we rarely do hero workouts. The og Murph is run 1 mile (1,6km), 100 pull ups, 200 push ups, 300 air squats, run 1 mile, for RX with a weighted vest and under an hour.

I scaled it a lot. I'm still not allowed to run because of my ankle so I did 2 x 1,6km on the ski machine. I can't do pull ups so I did ring rows. I can't do push ups so I did them off a 30 inch box. I weigh 282lbs so I skipped the weighted vest. No idea if such a thing would even fit me but I feel like I have several extra 15 lbs on my body at all times so I figured it was hard enough. I planned all weekend and decided to do half the Murph (which still unfortunately includes all the running, or in my case skiing) and if I wanted to continue I could do the full thing. But my trainer talked some sense into me and said you gotta learn to take it easy so just do half the murph. So I did half the murph. (1,6km ski, 50 ring rows, 100 push ups off 30 inch box, 150 air squats, 1,6km ski) It took me 40 minutes and 46 seconds because skiing after you did 100 push ups is actually the definition of insanity so while my first mile took 7 minutes 14 seconds, the second mile took about 10 minutes.

I am really happy because:

- I ski'd a km in 4.44 even though it felt like an easy pace where I could hold a conversation.
- I didn't partition anything and my breaks were reasonable and well-thought out.
- I wore new leggings that fit perfectly in a size down from usual and a sports bra (so no shirt) and did not feel self-conscious at all.
- I stepped on the scale at the gym, which shows 2kg/5lbs-ish more than my mum's scale which is the one I usually use for weigh-ins, in the evening after the workout, fully clothed, after having eaten 2200kcal and drunk a liter of water during and immediately after the workout and it showed the same number it showed on my mum's scale on the 7th of May in the morning after I'd used the bathroom and unclothed so I might've lost another kg or two.

I spent the weekend resting a lot because I was catsitting for my sister. I'm actually allergic to cats, including her, but I love her so I'm happy to spend a weekend teary-eyed and runny-nosed to take care of her.
Tomorrow is another day off, not by my choice but because we have a work thing that lasts until 9pm in the next city over and our gym closes at 9pm on Tuesdays. But maybe that's for the best as I am really feeling my triceps.

Thanks Alice and bojaantje3822. I actually find caving similar to climbing and diving - it's very relaxed. I used to be quite stressed on dives, but at some point (maybe around my 300th dive?) I eventually learned to slow down and chill out. That also helped make diving more fun.

I wouldn't say I'm brave. One of the lads on the trip is - he is mortally afraid of heights, but still goes caving regularly and does get the climbs done. Confronting your fears is way braver than not being afraid in the first place.

There can be minor things which are, on the surface, slightly worrying, but they tend to actually not be bad. For example, in the picture, the hole I'm going into is the one where the easiest way of making progress is rolling over, which is just good fun and not dangerous at all. (It did make me dizzy, so I eventually reverted to a crawl.)

Ran 5 miles. (4.94mi). Tomorrow will be 1hr lower body weight routine. 3 sets lift heavy, 1 set burnout on half the weight.

My Achilles bursitis has subsided so I can get back at it this week. I was only able to swim last week and was only able to get two in.

20K bike today followed by a walk...sort of building up to some brick work.

Leg Press
Kinesis machine chest press
Dumbbell shoulder press
Calf raises
Triceps Pushdowns

Tomorrow
Dumbbell RDLs
Seated rows
Pulldowns
Bicep curls
Abs

chrisvideoit wrote: »

No workout for me. I have a dislocated knee cap.

Ouch!!

Hope it gets better soon.

I am still sore from murph on monday. Yesterday I had a work thing all day so it was supposed to be a rest day but we walked all over this quaint little town for about 2,5 hours total.

Today we did a 15 minute amrap (as many reps as possible) of
5 deadlifts at 70% of your 1RM
10 hand stand push ups
9 calories on the ski machine for women.

I always scale handstand push ups because I am not even attempting a handstand until I lose 60 lbs more/another 28kg. But since I was sore I scaled it way down to seated db presses with 7,5kg DBs. Normally I use 10s and have been looking to go up to 12,5kg but not today. But that's the only thing I scaled! I did the deadlifts at 70% and it was HEAVY. This is not a strength workout, this is cardio with a ton of resistance, and that makes the 70% feel like 90%.

Anyway, I did 6 full rounds + 3 deadlifts.

The best thing was that the trainer who taught us today is someone I haven't seen in a few weeks and he commented on how much I'd improved in my movements because to him it was super visible.

Now straight to bed.

Another row in the quad this morning, the usual 7k-ish again. I was in stroke, and - because of a conversation we'd had just before the row - I was trying to be a good model for getting weight suspended between foot-stretchers (foot plate, in non-rower English) and oar handles, so body weight suspends very slightly above the seat as one pries the boat past the oar-blade. Doing that lets glutes be more engaged/active rather than pinned. This is more work, in the literal sense!

This evening, I went over to help with the first session of this year's two learn to row classes, which will be a 4 evenings/one morning thing each week throughout June. Not a super active night tonight, but a couple hours of walking, boat-carrying, holding onto boats to stabilize them at the dock for beginners to practice getting in/out, etc.

Getting in/out of these skinny, low on the water boats is tricky at first, especially for the folks who've not been as active. Basically, the classic collegiate-rower method is a step onto the deck (tippy), then a one-legged squat to get one's rear in the seat and the first foot into the boat's shoes. Most 30+ adults new to rowing aren't quite able to do this, flexibility, balance or leg-strength wise, so we need to help them find any method that works. Fortunately, grace is optional. (Even I don't do it exactly like the classic collegiate way, and I've been rowing for 20+ years. 🤷‍♀️)

dralicephd wrote: »

I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.

Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!

CONGRATS!