What Was Your Work Out Today?
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An hour of pilates. My back and ankle hurt all day so I took it easy.3
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21-15-9 hanging knee raises, some were kipping, others strict, empty bar hang power clean with a focus on fast elbow movement (very easy to practice when the empty bar feels like a wooden stick, I guess I'm gaining strength), and plate step ups on 3 stacked 20kg plates in 9:44. My hands are ripped apart, which is inconvenient for tomorrow's competition, but otherwise it felt pretty light.
Afterwards we had a lot of time left so I got in some assisted lunges (I have no balance in that position whatsoever) and sideways step ups on the same plates as before and then also rolled my back, shoulders and chest. The bench presses and all the pull up stuff and then wednesday's clean and jerks all had a lot of impact on my upper body that I'm still getting used to. It always takes a few workouts that incorporate the thing I rarely/never do for me to stop feeling sore for days afterwards. We're getting closer with that though. The c&j and pull up practice combo from wednesday is almost gone from my muscles now, though the bench from monday and tuesday is still here.
I know rest is important and you shouldn't train the same body part too hard too many days in a row but since I'm not hurting myself doing it I'll take the mental health benefits of pushing myself over the tiny physical health detriments. My mental health is more urgently hanging by a thread whereas physically I'm just fat but perfectly healthy.3 -
First day back at doing Strong Lifts program, went very light just to make sure I don't over do it first day back at program. Squats, Overhead Press and Deadlifts today
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I did some light stretching/yoga yesterday. Was looking forward to the gym all day but bailed because of some kind of headache (sinus?) that had been gradually building all day. Took some Nyquil and slept it off, feeling much better today! Planning on some cardio at the gym tonight, I have a PT session tomorrow.3
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Missed a couple of days' workouts: Wednesday rowing got weather-cancelled at the last minute (too-strong winds) so we went out for brunch instead. Thursday was busy, but I was thinking I'd maybe row while supervising the open rowing session. However, when I got there, part of the duck fence was down, had obviously been down a long time, and there was a massive duck-poo mess on about half the dock. My "exercise" was an hour and a half of sweeping, scrubbing, then rinsing the dock. 🙄 Bike is still in the shop.
Today, we went back out in the quad, rowed the usual 7k-ish. I asked not to bow (feeling not very with the program cognitively), so rowed 2 seat. The bow rower called some power 10s (you take 10 strokes as hard as possible, then go back to a sustainable pace), which we haven't done much this summer because it's so stinkin' hot/humid. Still was Z3 and below, even with that.2 -
Boxing this morning and kayaking this evening4
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Was feeling better yesterday, but had golf last night in 103 degree weather, so I took another day off just to be safe.
Today, back at it. Did 150 X 3 in sets of 5 (30 reps per set each of compound shoulders, legs and chest). Finished that right before lunch and then rowed in the garage. 102 today so even with the cooler, kind of brutal.
Did 4 X 2K w 3 minute rests. 2:09 or so average pace. Not bad, felt like quitting a few times and gutted it out. Tried to cap HR at 170 for most of it. Let it go harder just at the end of the last 2K. 800 calories just for the row in 49 minutes.
Enjoying my reward -- a gigantic Peanut Butter, Chocolate and Banana Protein shake. I also eat breakfast on these hard days instead of my usual fasting until after my workout. So, I figure if I'm going to push super hard two days, I'll add in some extra food and protein.2 -
Looking to make my way to the gym today... I've skipped a couple of days
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20 minutes on the TM then:
Machine pull-ups
Abdominal crunch machine
Chest press (machine)3 -
Today was my first weightlifting competition and I placed 5th! I did a 45kg snatch and a 52kg c&j, both of which are PRs I've only done right then and there. It was terrifying and stressful and heavy but in hindsight I had a lot of fun.7
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Gardening!1
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Went for another neighborhood walk in the hills with the kid on Thursday. We went a little faster than Tuesday (~3.5mi in ~1hr.) HR was mostly in z2, but there were significant dips into Z3 and a tiny dip into z4.
Yesterday I mowed the lawn in the backyard and our field in the "back 40". This was with a push mower, not a riding mower. The whole job took about 80 min., with about a 3rd of the time in z2, a 3rd in z3, and a 3rd in z4. I honestly had no idea my heart rate stayed up that much while mowing. Exercise while getting a chore done? Yes, please.3 -
Walking - gravel, hilly, and swimming laps.3
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Worked w my PT, started w core, focus was on glutes in the weight room but did some upper body too2
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5k on the elliptical, followed by a full-body lifting day (deadlifts, hack squats, DB press & row, front/side/rear lateral lifts, curls & skullcrushers).3
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Did a shorter than normal elliptical session yesterday. Hormones are messing up my sleep right now, so I was tired and not feeling it, but I did it anyway (because perimenopause ain't the boss of me!).
~2.5 miles in ~45 min., with a few short intervals at the end. HR was mostly in zone 3 (small dips into zone 4).
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Three days off to travel to a family wedding at Cape Cod. Got back to it today. Basic run progression of ten rounds of 1min jog: 1 min walk. Very hot and humid so I was sweating as if I'd done a 5k threshold run.
Hoping to get in 2 swims, 2 bikes, 2 runs this week, assuming my PT gives me the ok.3 -
Been MIA for awhile but continue to log in daily and exercise 3x/week on my off days.
Today 221 minutes on the Elliptical for 17.62 miles. I finished the last hour of a movie I was watching a few days ago, then I watched a scifi action movie and it seemed to help make me pick up my pace from my usual. :-) 12.5 minute/miles. Also increased some of my weight lifting. Leg press angled sled 5 sets of 20 @ 100#, Cable system Lat pull downs 3 sets of 20 @ 60#, Cable system standing row 2 sets of 20 @ 60#, dumbbell bicep curls 2 sets of 20 @ 10# and dumbbell tricep kickbacks 2 sets of 20 @ 10#.
Congrats @Djproulx on your Triathlon!4 -
Started doing DDP yoga a few weeks ago. I'm so out of shape, every session kicks my butt! Things are coming along, but I'll be glad to get to the point where I have more strength and endurance, lol.3
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Legs!
Leg curls, leg press, leg extension, calf raises and 15 mins of light cardio4 -
Another Monday Leg person!
Squats, step-ups, leg press, glute press, calf extend
Unexpected cardio in the form of a long hike from parking lot to office, as construction has closed half the normal parking lot so lots of people are being shunted to another location a half mile further away.4 -
Did a indoor walk 3.5 miles this morning
And 6.5 miles in afternoon6 -
Yesterday we went shopping so it was mostly walking. I tried to rest my knee as well as I could and the pain lessened enormously. Today's regular workout consisted solely of stuff I couldn't do because of my back or ankle so I decided to skip it. Apparently everyone was feeling exhausted from saturday's competition.
I did do the gymnastics workout. We did a bunch of beatswings and practiced kipping. While I was physically quite capable of doing it and perfectly understood what I had to do mentally, my heart rate spiked a lot (I don't wear a heart rate monitor but it started beating so fast I felt it) so I came to the conclusion that I'm scared of the movement. It isn't that hard but in my head I can't comprehend how I can do this movement at my weight at all. I'm more scared of breaking my neck falling from the rack than I am at risk of injuring myself beyond a few blisters.
Then I did 12 min of as many quality reps as possible of 5 negative 5-second trx "ring" rows, 10 deadbugs and 7 db bent over row per arm with a 5kg db. The trx is really soft on my hands compared to the bar.
There was one guy there who I hope never to see again. There's one spot on the whole rack that's taped and it's the most coveted spot because it's less harsh on your hands than the other spot. He immediately claimed it for the warming up, which I can respect and accept, I don't own the spot. But he put his band there and did his banded lat pull down and rows (with terrible technique, if I'm being petty) and then for the part where he actually had to hang from the bar, HE WENT TO A DIFFERENT SPOT!! As if that wasn't enough of a slap in the face to everyone there, I was working out next to him and midway through the warmup he stopped doing the pull up stuff from the other spot and went between the tape spot and my spot, essentially taking up 2 spaces ánd still not using the tape! I hate this guy. It has to be either malice or selfish, entitled blindness. Ughhhhhh. Finally after the warmup he went to a different spot and I took the tape spot.
I would never take the tape spot from someone who needs it, though I've taken it from men who are perfectly capable of doing a chest to bar pull up without the tape (after asking first!!!) but th8s guy's behaviour was so bad, I'd rather give the tape spot to the coach who can do several bar muscle ups in a row than let this guy have it. For me the tape makes a huge difference. I can have the best technique in the world, I'm over 120kg so if I don't use the tape my hands will be blistered all over. I really don't think a skinny dude who can do pull ups and WHO ISN'T USING THE SPOT FOR PULL UPS ANYWAY deserves to use it. Our gym is usually really good about excluding people who do more harm than good, there was a guy who got kicked out for telling someone else they were lifting too light, so why is this guy still allowed in?3 -
@bojaantje3822 - some people (especially, it seems, the men) in gyms are jerks. My wife's been going back to the gym since her foot surgery. Every time she goes, when she does the lat pulldown machine, the same older man stands over her -- like directly over her as she's doing sets. She had it happen 3 times in a row with this guy and finally reported him to the manager. He doesn't want me to come in with her and keep my eye on her. I won't be so nice. I honestly think quite a few of these guys are unstable.
Today was encouraging. First of all, it felt like Winter! 83 degrees at lunch, so with my cooler, it was like a mid 70 degree workout. Felt so good! Did a 6K Steady State row @ 2:19 pace (closing in on 2:18). HR did get to 80% max -- a tad too high for true Steady State work, but it was very encouraging.
I'm a firm believer that you learn more about your endurance fitness from your lighter days, not your race or hard days. My goal this year was to try to get within 5 seconds of my old "easy" day paces, which were roughly 2:11 to 2:12 pace (pace is how long it takes to row 500 meters -- it's the benchmark for speed on a rowing machine).
When I first tried to come back, after a year off from my back injury around 4 years ago, I struggled to get 2:35 pace on easy days, so though it's taking forever to get back to any semblance of my old form, this was good to see.
Indoor (or outdoor for that matter) rowing has 3 components to it -- strength, fitness/stamina and form. I've mostly been working on form and strength over the Summer, not meters. To still see improvements over the Summer in Arizona is encouraging. When I can put in the meters toward Fall and Winter, I'm hoping for some solid improvements.
Oh, and a shout out to one of my indoor rowing club members -- Isaiah Harrison -- he's in the quarter finals of the U-23 World Championships (real rowing), representing the US. I believe he just dispatched an Olympian in his last race. He's a monster and the best US hope for a Gold medal in Men's singles in rowing in 50 years. He started on the Concept2 at his parent's CrossFit gym. Showed so much potential his Dad got a scull? for him and lessons. Within 2 years, he was breaking all the indoor records and beating world class rowers. Now, he's the best in the US and he just turned 18. His wingspan is seven foot one. He's a monster on the water. Someone to watch in the future for sure. Been really cool to watch his training and development within our indoor rowing club.
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@MikePfirrman yikes, that's awful. Just takes away any desire to go back to the place or at the very least sparks the impulse to check the schedule every few hours to make sure he didn't sign up for the same class. Definitely good idea to report, I will do that if this happens again.
Most of the guys at our gym are more a danger to themselves because they need to be faster and stronger and fitter than the other guys in the class so they injure themselves more often but 99% of them are totally decent towards everyone else.
It's so cool you get to watch such a great rower!1 -
I organised a diving trip this weekend. The forecast was a bit sporting, so I wasn't sure what would happen, but it turned out nice again.
The first spot of good fortune was not getting COVID. The lass I climbed with the previous Sunday came down with it on Monday.
The Saturday morning plan was the Binnendyke wreck, about 27m deep. We dived it in two waves so everyone on board got a dive. There was loads of life. I got in a bit of a fight with a lobster; the lobster won so I didn't win a dinner. Viz was abou 4m, so pretty nice.
Second dive was the Landing craft, a shallow wreck. It was pretty lumpy at this point, but the wreck is nice and sheltered. Again, there was lots of life including a plaice.
On Sunday, the weather was worse again (gusting Force 6) . So we just dived the outside of the harbour wall where it was ultra-shelrered. I've not dived there before, and nor had any of the others onboard. I like exploration! It was a quick dive for me as my buddy's drysuit flooded.
Today, I climbed. It was cool. I got two long term projects, including a thuggy overhanging dyno. Yeah buddy. 2 hour session.6 -
Another weather cancel for rowing on Saturday (storm threats), so no workout then or Sunday (my standard rest day, but also rainy so no great temptation to work out).
Back on the water today, finally, on a lovely rowing day - the usual 7k-ish in bow of the double.
One of the interesting things about rowing (boats) is that one needn't match power with the other rowers in one's boat, when rowing recreationally. It pretty much works fine if some people are stronger than others, or want to put more oomph into it, as long as everyone's blades enter and exit the water at the same time (and some other more arcane synchronization stuff).
Today, my double partner (in stroke, so in my forward line of sight) was taking it easy because of some recent foot problems that have her wearing a boot most of the time. I admit, I mostly let myself be tempted into easy power, too, while following her rhythm, despite the slightly cooler morning; but did work some on the tips I got in last week's coached row. (Didn't even get out of Z2!) T'will serve. 😉
As a completely irrelevant aside, I joined MFP on 7/25/2015, so it's my 7-year MFP-iversary, I guess. So far, I've logged in every day, which shocks me.MikePfirrman wrote: »(snip)
Showed so much potential his Dad got a scull? for him and lessons. (snip)
@MikePfirrman
The terminology is a little squishy around the edges in usage, and maybe a little regional. In the "two oars per person" version, the oars are called "sculls" for sure (in addition to being called "oars", which some would apply more strictly to the "one oar per person" type).
Personally, I'd call the boat a "shell" (if I weren't calling it a "boat" or more likely more specifically a "single", "pair", "double", "four", "quad", etc.), but it's common usage to call the boat a "scull" as well, if it's a two oars per person craft (especially a single).
Nice steady progress you're making on your rowing pace/fitness, too, BTW. Good show!
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The terminology is a little squishy around the edges in usage, and maybe a little regional. In the "two oars per person" version, the oars are called "sculls" for sure (in addition to being called "oars", which some would apply more strictly to the "one oar per person" type).
When I row my raft, and if I had a driftboat, I would be the only person rowing, and I would for sure have two OARS. I think the term sculls is associated distinctly with shells, not other kinds of boats that use single bladed propulsion devices with an oarlock as a fulcrum.
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The terminology is a little squishy around the edges in usage, and maybe a little regional. In the "two oars per person" version, the oars are called "sculls" for sure (in addition to being called "oars", which some would apply more strictly to the "one oar per person" type).
When I row my raft, and if I had a driftboat, I would be the only person rowing, and I would for sure have two OARS. I think the term sculls is associated distinctly with shells, not other kinds of boats that use single bladed propulsion devices with an oarlock as a fulcrum.The terminology is a little squishy around the edges in usage, and maybe a little regional. In the "two oars per person" version, the oars are called "sculls" for sure (in addition to being called "oars", which some would apply more strictly to the "one oar per person" type).
When I row my raft, and if I had a driftboat, I would be the only person rowing, and I would for sure have two OARS. I think the term sculls is associated distinctly with shells, not other kinds of boats that use single bladed propulsion devices with an oarlock as a fulcrum.
Sure, seems like a reasonable distinction. In context, Mike's clearly talking about the terminology for the kind of rowing I do, though. 🤷♀️ I wouldn't undertake to speak for other types unfamiliar to me.2 -
6k run and yoga2
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