What Was Your Work Out Today?

Morning row in 2 seat (engine room) of the quad, only around 6.3k, a bit shorter than usual: We had one of the last season new folks in the quad with us, and she was having some atypical problems with catching crabs. ("Catching a crab" = a problem with blade placement in which the oar blade gets sucked into the water and sends the oar shaft/handle back toward your body with force. There are various potential causes.) We did some drills to work on some of that. All of that took a little longer, so we cut the distance a little.

Evening, I got in a recreational (wider) single at the open rowing session to meander around and check off basic skills that this year's learn-to-row members need to demonstrate to qualify to participate in certain regular club activities. I forgot to start the Garmin, but it can't have been more than a couple thousand meters, if that. I did get in a good bit of backing (traveling in the direction one faces, not the usual direction); that was good practice for me. Perhaps ironically, backing was also one of the skills they had to demonstrate.

Great workout this morning. Cardio, Pull Day and Core.

Stretching

46 minutes on the spin bike: HR 132/161
35 minutes on the treadmill: HR 112/128
70 minutes lifting weights: HR 103/131

Prone Grip Lat Pull Downs: 10@130, 10@160, 6@190, drop set: 4@210, 6@180, 8@150
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 3@115, 6@85, 10@55
Landmine Twists: 10@25, 10@35, 8@45, drop set: 8@55, 8@25
Seated Cable Rows: 10@140, 8@170, 6@200, drop set: 5@220, 6@190, 10@160
Resistance Band Face Pulls: 10@160, 10@170, 10@180, drop set: 8@190, 10@160
Kettlebell Pass Around: 10@40, 8@50, 8@50, 8@50
Barbell Shrugs: 10@185, 7@275, drop set: 5@365, 6@275, 10@185
Straight Arm Lat Press Downs: 10@60, 10@70, drop set: 8@80, 8@60
Dumbbell Curls: 10@30, 8@40, drop set: 5@50, 8@30
Cable Crunches: 12@90, 10@100, drop set: 8@110, 10@80

Shoulder Mobility Exercises
Stretching

Sunday

Caving. We couldn't initially find the cave we were after. So we spent a couple of hours walking down a stream looking for it. We were in the the middle of a fairly active stream, so it was hard going. The cave turned out to be a few kilometres upstream, so we went back to the car and tried again.

It was 5 p.m. by the time we got vaguely close. One in our group was too tired to do the cave, so Joe and I went into some random little holes we found. We did 4 little caves in total, and will come back to do our goal cave later in the year.

Monday
Climbing. This degenerated into basically parkour. It was really good fun, I actually successfully did some of the jumps.

Good workout this morning. Cardio day.

Stretching

84 minutes on the spin bike: HR 125/155
45 minutes on the treadmill: HR 112/131

Stretching

Doesn't have to be weights, but some form of resistance exercise is essential for overall fitness, especially for people either trying to lose weight and/or getting older (so, basically, all of us lol).

Weightlifting is the obvious example, but I said resistance. Doing pushups or pullups while resisting gravity counts; swimming while the water resists movement counts; wrestling toddlers into clothes every morning counts. (Just ask any parent!)

Coached row, me in stroke seat of a quad. We did a bunch of 1 & 2 part pause drills, cut the cake, slow-count recovery pyramid, and some 1 & 2 minute hard interval rowing near the end to consolidate.

Our quad had an experienced guy in bow (steering), me in stroke (setting cadence and being a "model"), and two newer rowers in engine room between us, one from last year's class, one who just got through this years. With only some minor issues in this challenging situation, the newer folks did great. The quad and 5 singles were on the water, plus coach in the (so called ) wakeless launch with a bullhorn.

Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 1x12 (50lbs), 2x12 (45lbs) single arm
Back extensions 3x12 (160)
Abdominal 3x12 (165lbs)

Did a bunch of walking outside at an event yesterday, but forgot to track it. Guesstimating around 20 minutes (and a bunch of steps), possibly more, who knows. Very sore and taking it easy today.

Bah, I just came to the realization that I somehow skipped the damn leg curl machine today. A lady was hogging it so I did all my other exercises and then... I blanked. I always do my ab thing last and so.. Off I went.

I was signed up to supervise open rowing tonight. It was lightly attended given the July 4 US holiday (and an overcast evening), so I noodled around at lazy pace in my racing single, rowing circuits within sight of the dock in case anyone else showed up late. Only got in about 4k.

Multiple power boats out. A small (6"?) wake is interesting to people in tippy boats with 4" freeboard, just saying. There were a couple of wakes quite a bit bigger than that, and one of them semi-swamped a recreational single that was out on the water.