What Was Your Work Out Today?
Replies
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Rowed bow in the double this morning with one of our new rowers from last year's learn-to-row class, so a nice row for me, but also a chance to coach (pester) her a little bit about technique. We did the usual circuit for just under 7k, plus of course the boat-carrying required to get that done.
No workout yesterday, but helped again with this year's learn-to-row class, coxing/coaching a quad with 3 of the students in seats 2 to 4, and an experienced rower (club president
) in bow. They seemed to have fun, and they made good progress technically, which is just what we want. 3 -
I just did a 30 minute walk on my walking pad at 3.4-3.6 pace while wearing wrist weights3
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Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 1x8 (60lbs), 2x12 (55lbs)
Triceps press 3x12 (85lbs)
Torso rotation 3x12 (85lbs) both sides
Abdominal 3x12 (145lbs)2 -
No surprise that I rowed again. It was a coached row, and I was in a recreational single (wider, heavier). I rowed a bit after the coached session (to have the longer cool-down this li'l ol' lady seems to need, plus greet the learn-to-row group out in a special session on the river in singles). Ended up with around 10.5k.
The coached part was the standard recent mix of pause drills and cut-the-cake, mostly. We also rowed quite a distance feet out. (The boats have attached shoes that we put our feet in; rowing feet-out helps reinforce that we don't rely on pulling ourselves up to the next stroke with the feet, but rather let the boat move under us (we're traveling opposite the direction we face). Using the shoes to pull up will slow the boat down. It's called "checking the boat".)
I was absolutely the slow boat today, out with a couple of doubles (younger men from the collegiate club in one; two women from our club in another) and one racing single (good female rower from our club, around half my age). But I felt good that in feet-out I was holding my own in pace and maybe more: That's a technical pat on my back if I may brag.
We finished up with a small pyramid, 1 minute very hard strokes, paddle out for a while; 2 minutes same; 1 minute same. I felt like I held pace in the group pretty well during that, too, given my higher age and boat disadvantage. (Think of the boats as me having a low-end Kia sedan, and the racing single being a sports car.)
I'm getting a lot technically out of the coached rows. I love that.2 -
The coached part was the standard recent mix of pause drills and cut-the-cake, mostly. We also rowed quite a distance feet out. (The boats have attached shoes that we put our feet in; rowing feet-out helps reinforce that we don't rely on pulling ourselves up to the next stroke with the feet, but rather let the boat move under us (we're traveling opposite the direction we face). Using the shoes to pull up will slow the boat down. It's called "checking the boat".)
This makes total sense, and I'd never have thought of it before. In an efficient hull like a shell, if you pull your body against the direction of travel, you use your body's muscles to take momentum out of the boat. Wow.
I wonder if I can find a way to apply this principal to my rowing and paddling. I bet there's a gem waiting for me to figure it out. It surely applies negligibly for the raft - many more inefficiencies inherent in the boat. But it might have a cross-over for the flatwater canoes since my feet are attached to the foot bar with what is similar to toe straps on a bike. I could slow my own boat down. I think I've become faster in the last year. Fun stuff.
But today's workout was a hike. That same peak I keep going to because it's so gorgeous. My friend and his partner were going up, and they invited me to join them. Turns out that in all the years they have lived here, they've never been up. We got hailed on at the peak, and we were in a cloud. No views of volcanoes OR the coast. Still - the wildflowers were awesome, and they'll go back. So will I.
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The coached part was the standard recent mix of pause drills and cut-the-cake, mostly. We also rowed quite a distance feet out. (The boats have attached shoes that we put our feet in; rowing feet-out helps reinforce that we don't rely on pulling ourselves up to the next stroke with the feet, but rather let the boat move under us (we're traveling opposite the direction we face). Using the shoes to pull up will slow the boat down. It's called "checking the boat".)
This makes total sense, and I'd never have thought of it before. In an efficient hull like a shell, if you pull your body against the direction of travel, you use your body's muscles to take momentum out of the boat. Wow.
I wonder if I can find a way to apply this principal to my rowing and paddling. I bet there's a gem waiting for me to figure it out. It surely applies negligibly for the raft - many more inefficiencies inherent in the boat. But it might have a cross-over for the flatwater canoes since my feet are attached to the foot bar with what is similar to toe straps on a bike. I could slow my own boat down. I think I've become faster in the last year. Fun stuff.
(Snip good hike story.)
Since you seem interested in that, @mtaratoot, there's another similar but maybe weirder thing we work on (out of many ways to check the boat or avoid checking).
You probably know that in the part of the stroke when we propel the boat with the blades in the water (the drive), it's a leg push, then a swing of the body backward from the hip joint (starting from swung forward), then the arms pull.
Recovery (when the blade is out of the water) is arms out straight first, then body swing forward, then release the legs to let boat run under our body and take us back to the next catch (entry into the water).
After the drive, if there's a micropause after the blades come out of the water, the arms away and forward body swing can also check the boat. However, if the blade releases and there's a smooth arms away/body over as part of the same continuous motion, it actually pushes the boat a tiny bit more in the direction of travel.
A bad blade entry at the catch will also check the boat, for obvious reasons - it's like hitting the brakes. (I would guess that that part would apply to your style of rowing.)
In multi-rower shells, you can see boats check in videos (of less-skilled rowers, not elites!). Ideal boat's travel should be an acceleration during the drive, then a smooth slight loss of momentum during the recovery. A checked boat will accelerate forward, but visibly jerk in its progress. In really bad examples in coxed boats, you can see the cox's head bob with the force. Coxes hate the whiplash.
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That is amazing about boat checking.
I only "row" on the ergometer. I never thought about the steps of recovery. I always let all three things happen at the same time. I'll think about that next time I use one. It's very different in rowing a raft because there's no sliding seat. Also, most of the time we're PUSHING on the oars and traveling in the direction we're facing.
Pulling strokes are far more powerful, but you have a harder time seeing where you're going. The rower must look over their shoulder. It's a good skill - some rapids require what is mistakenly called a "downstream ferry." It's not ferry - it's just driving the boat from the stern downstream and across the current. Pulling is also a way to avoid obstacles by slowing the boat and using the oars and current to move the boat where you want it to be. It's also handy if it's flatwater and windy and you need a break from pushing.
The most efficient strokes on a raft are very short. Our oars are relatively a lot shorter than what's used for shells and skulls. Long strokes include some pushing the water away from the boat and some pulling the water towards it. Short strokes focus on when the blades push straight back. The catch happens before the power turns on; the blades can catch up with the water and THEN the rower powers them. The recovery can continue beyond the power phase. If a rower uses oar locks, they can feather the blades to keep them flat against the wind. If a rower uses pins and clips, they never worry that the blade angle is off from perpendicular to the water.
I notice the power more in a canoe. If I'm in my flatwater canoe, the catch happens out near my ankles, and my body is rotated away from the side of the boat I'm putting the blade in. As the shaft passes my knees, I apply the power by un-rotating my body (it's from the core, not the arms). As the shaft passes my hips, the power is turned off, but the blade can continue until I push down on the T-grip and slice the blade out of the water, feather, and get ready for the next stroke. About every third stroke I switch hands. With whitewater, there's still that power portion, but the blade on my whitewater paddle is designed for more powerful catch. That's more about short bursts; the boat is inherently slower, and I only paddle on one side. Every single stroke has a correction built in, and that saps momentum. It's the difference between the flatwater boats and whitewater boats. The flatwater boats are made to go straight and efficiently on flat water where the whitewater boats are made to go sideways (and spin) easily and efficiently on moving water. Going straight in a whitewater boat (canoe or kayak) can be frustrating for a new paddler. Making a flatwater boat spin a short radius turn can be difficult for a new paddler and scary for the paddler that knows how to do it because some of the techniques feel like they're going to flip the boat.
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Mid row 3x12 (125lbs)
Row 3x12 (60lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (25lbs) single arm
Back extensions 1x12 (130), 2x12 (145)
Abdominal 3x12 (145lbs)
First time doing back extensions. Didn't know where to start in weight, which is how I ended up with the 1x12 of lower weight, then adjusted higher.2 -
Chair exercises, and stretching afterwards.2
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I did a 14 mike walk on Saturday, and then climbed for 3.5 hours. I had aimed for a rest day, and missed my aim by a lot.
I had a couple of easy dives on Sunday to get more used to sidemount. I did my kit wrong on the first dive, which was quite uncomfortable as a result. It was good on the second dive.2 -
Leg press 1x12 (135lbs), 2x12 (140lbs)
Calf raise 3x12 (115lbs)
Leg curl 1x12 (120lbs), 2x12 (100lbs)
Leg extension 3x12 (65lbs)
Leg adduction 3x12 (140lbs)
Leg abduction 3x12 (140lbs)
Abdominal 3x12 (145lbs)
I keep trying the glute extension machine and I just can't get the hang of it3 -
P90 X 5 days a week3
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No real workout yesterday, but I did about a 2.5 mile slow amble around/across the university campus, first to go to a lecture in the botanical garden about plants used for fiber, then a walk (on a very hot day) over to the art museum to see an exhibit that was loosely related (contemporary woven tapestries). The lecture was joint sponsored between the art museum and the garden. Among other interesting things, we learned how to make twine from sweetgrass (i.e., we actually got to make a small piece).
Today, a super easy row in bow of the double, with a rowing buddy who was rowing for the first time this season (temporarily back in town for a couple of weeks from a long stint in a distant state with her elderly mother who had a health crisis). We kept it easy pace for her sake, so I could work on the technical corrections from our coached rows, and because it was already on its way to around 90 F (32 C), and fairly humid. Supposed to be around that for most of the week. (Not my favorite weather, especially for outdoor exercise. Declining air quality, too: Yellow zone right now.
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A yoga class and a boxing class.3
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Climbing. 2.5 hours. I concentrated on my anti-style, run and jump dynamic competition style boulders. It was good, I got a couple of v4s.3
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Upper Body
Bench Press 10x3x80% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x102 -
Great workout this morning. Cardio, Leg Day and Core
Stretching
54 minutes on the spin bike, HR: 126/163.
45 minutes on the treadmill, HR: 113/125.
56 minutes lifting weights, HR 108/142.
Leg Press, 11 sets
- 15@180, 15@270, 12@320, 12@360, 10@410, 10@450, 8@500, 8@540, 8@350, 8@270, 12@180
Cable Crunches, 9 sets
- 15@90, 15@95, 12@100, 12@105, 10@110, 8@115, 8@120, 5@125, 10@80
Sumo Barbell Deadlifts, 8 sets
- 10@115, 10@135, 8@155, 8@175, 8@195, 6@215, 6@165, 8@115
Kettlebell Pass Around 6 sets
- 10@30, 10@40, 8@50, 8@50, 8@50, 8@50
Shoulder Mobility Exercises
Stretching
I've got the rest of the week off, so I put in some extra cardio today. Felt good today, cranked out lots of good reps!
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A good day, exercise-wise, I guess.
In the morning, a 7k coached row in bow of the double, lots of good drills and some harder intervals at the end to consolidate the lessons, temperatures already in the 80s F (26+ C) and humid.
Later, my usual Wednesday amble from the distant farmers market parking to the farmers market and back, temps by then more like 90 F (32 C). (I ate a lovely and delicious passion fruit, mango and kiwi ice pop while I was there, to counter the heat.)
This evening, the learn-to-row class was all out in singles, and the water was pretty flat, so I took my skinny racing single out for the first time to row amongst them and help out as needed. (No swimming on my part, thankfully.) Also the first time I've carried it solo this year, boathouse to dock and back. It's not heavy (little over 31 pounds) but quite unwieldy (26 feet long). By this time, it was back down to the upper 80s F, which is plenty hot enough and then some, if you ask me.4 -
17 minutes on an elliptical, regular 'first thing in the morning' routine.
45 minute group fitness class at the local YMCA later in the morning.
An hour of dragon boat paddling practice in the evening.4 -
Saturday I took a couple friends up a local mountain. In all their years, they had never been. We had a nice hike, but it started raining and hailing on us as we got to the top. No good views. Just cold wind and rain. They'll go back.
Today I took another friend who's lived in the area about three years and had never been. He drove because he has a "new" car - a 1998 Subaru. He was carless as long as I've known him. The hike was a bit of a stretch for him, but he enjoyed it. We had views of the Cascade volcanoes from Mt. Baker to the south to Mt. Rainier over 200 miles north. We could also see waves crashing onto the shore over on the coast. Gorgeous day, and not even too windy. Lots of wildflowers!
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Great workout this morning. Cardio, Push Day and Core.
Stretching
65 minutes on the spin bike: HR 127/156.
35 minutes on the treadmill: HR 110/120.
64 minutes lifting weights: HR 109/140.
Barbell Bench Press: 12@135, 10@155, 7@175, 5@195, 6@165, 10@135
Barbell Overhead Press: 10@75, 8@95, 6@110, 4@120, 6@95, 8@75
Cable Crunches: 12@90, 10@100, 8@110, 5@120, 12@90
Incline Dumbbell Press: 12@45, 10@55, 7@65, 4@75, 6@60, 10@45
Cable Triceps Press Downs: 12@50, 10@70, 8@85, 5@100, 8@70, 8@50
Landmine Twists: 10@20, 10@30, 10@40, 8@50, 8@20
One-Armed Landmine Overhead Press: 10@30, 10@40, 8@50, 10@30
Dumbbell Chest Fly: 10@25, 10@30, 8@35, 8@25
Overhead Cable Triceps Extensions: 10@40, 10@50, 8@60, 8@40
Dumbbell Cross Body Raises: 8@25, 7@30, 6@35, 6@25
Stretching3 -
Lower Body
Rack Pull 5x10
Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunch 4x15
My commute via interstate between cities for my job has been a nightmare this week, with a different accident every day causing massive traffic jams and turning a one-hour commute into two+ hours. It's really zapped my energy to hit the gym after work, which is why I'm only on my second workout of the week on Thursday. Combine that with a hitch in my hip limiting what leg movements I could do comfortably today, and not exactly my best workout.
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Good to you here as well @nossmf. I won't let losing the newsfeed impact my workouts or motivation. Still hitting it hard as ever between Cardio and Weight Lifting. I really need to get back out on my road bike this summer and get some good miles in to add some more variety.
It is a shame they took away the newsfeed, it was a great motivator to see all those people in my friend list working hard. Good to see that folks here are still at it!Glad to see you back in here, @bigmech. Was wondering if the loss of the newsfeed would put a damper on your workout spirit, but obviously not!
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Even though your "light" workouts are still twice the burn of my intense ones, lol.2
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Awesome workout this morning. Cardio, Pull Day and Core.
Stretching
65 minutes on the spin bike: HR 127/159
35 minutes on the treadmill: HR 120/130
77 minutes lifting weights: HR 105/138
Prone Grip Lat Pulldowns: 12@130, 10@160, 8@180, drop set: 5@200, 6@165, 8@130
Dumbbell Concentration Curls: 10@30, 8@40, 6@45, drop set: 4@50, 6@40, 8@30
Landmine Twists: 10@20, 10@30, 10@40, drop set: 8@50, 8@20
Bent Over T-Bar Rows: 10@115, 8@150, 8@175, drop set: 6@200, 6@150, 8@115
Face Pulls: 10@40, 10@50, 8@60, drop set: 6@70, 8@40
Kettlebell Pass Arounds: 10@30, 10@40, 8@50, 8@50
Barbell Shrugs: 10@185, 8@255, 6@305, drop set: 4@355, 6@255, 8@185
Straight Arm Lat Pulldowns: 10@50, 10@60, 8@70, drop set: 6@60, 8@50
Dumbbell Cross Body Curls: 8@30, 8@35, 6@40, drop set: 6@45, 8@30
Cable Crunches: 12@90, 10@100, 8@110, drop set: 5@120, 8@90
Shoulder Mobility Exercises
Stretching
Felt great today and hit the cardio hard and thew around some good weight. If only every workout could be like this!
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Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (55lbs)
Triceps press 3x12 (85lbs)
Torso rotation 3x12 (90lbs) both sides
Abdominal 3x12 (145lbs)4 -
Yesterday, exercise was a twilight row in the barge, a summer solstice party at the rowing club. I got home too tired to post, but it was very fun, and a pretty night. I feel OK posting this photo (taken about 9:45 PM), since I think no one is identifiable. (The bright yellow shoulder on the right-hand side of the photo, farthest from the camera, is me.) Several people from this year's learn-to-row class joined in, which was fun, too.
Today, I rowed bow in the quad, with one of my longtime rowing buddies in stroke and 2 people from last year's learn to row class (mother and daughter) in 2 and 3 seats between us. The daughter had never rowed any multi-rower boat before, just singles. She did fine - both did. It was already hot (on its way to 90+ F later, 32+ C), and probably around 90% humidity after storms last evening (before the night row) and fog this AM. We didn't row hard, but every piece of my clothing was sweat-soaked by the end of the row. At least it was overcast: Full sun would've felt even hotter.3 -
Upper Body
Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec2 -
Awesome workout this morning. Cardio, Leg Day and Core.
Stretching
53 minutes on the spin bike: HR 125/157.
35 minutes on the treadmill: HR 112/128.
72 minutes lifting weights: HR 108/160.
Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, 6@590, drop set: 4@640, 6@450, 8@270
Cable Curls: 15@90, 12@100, 10@105, 8@110, 6@115, 5@120, drop set: 4@125, 8@85
Hex Bar Deadlifts: 10@125, 8@175, 8@205, 6@235, 5@255, drop set: 3@275, 4@225, 6@175, 6@125
Kettlebell Pass Around: 12@30, 10@40, 8@50, 8@50, 8@50, 8@50
Barbell Box Squats: 8@45, 6@65, 6@85 6@105, drop set: 4@125, 6@85, 8@45
Shoulder Mobility Exercises
Stretching
Pushed hard on leg day today, though I started to run of gas by the time I got the box squats.
In other news, I finally got back below 300lbs, 299.2 this morning!
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