What Was Your Work Out Today?

Yesterday, no rowing, but rowing-related: I spent about an hour and half with some other club members raking weed mats from around our rowing dock, and hauling them up to dump on shore outside the water line. They're heavy until the water drains out - heavy enough that I needed to use my bodyweight as counterweight at first when hauling blobs out of the water. Functional fitness, I guess?

Today, back to actual rowing, and back in bow of the double with my friend J. in stroke seat. I've rowed so much with her that rowing together feels really easy and peaceful. We did the recent routine of warming up, then doing 10- and 20-stroke intervals (10 or 20 hard, same # moderate) for the main body of the row, then a long-ish cool-down. I dunno about y'all, but I feel like as I age a longer cool-down makes everything later go better. The young'uns seem to do 100m or so and be fine; I ideally want closer to 1k.

I spent a couple of hours this afternoon at the university varsity women's team's boathouse waiting for a sweep oar delivery. (The head coach, my friend, who taught me to row 22 years ago, was dealing with recruits.) At the end, the oars arrived about the same time coach returned, so she and I carried the boxes into the boathouse. Twenty pairs of sweep oars (12 feet/3.7m long or so). Easy effort, but fun to be involved.

I can't see this, but I'll post it anyway. No exercise but walking/bike riding for a week, no lifting (with my upper body) anything heavier than 10lbs for 2 weeks, because I had a procedure Thursday that left me with sutures in my right armpit area.

So I've been popping off 10-12k steps and stretching. Today I got bored and did a bunch of bodyweight squats. I'm a nurse and can't see how that would hurt my incision.

Upper Body - Power

Bench Press 5x8
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10

DiscusTank5 wrote: »

Yesterday I got in a walk of about 23 minutes with my dog. Our pace was around 3 mph. I haven't managed a walk that long since probably my 3rd or 4th chemo cycle. Now that I'm finished with that mess, my hopes are high for making a comeback in terms of amounts of exercise I can do.

@Discustank5 - I'm betting on your success . . . from the perspective of someone who went through chemo myself. Every chemo regimen is different, but they're all seriously depleting. Good habits - nutritious eating and gradually increasing exercise - can pay off, in my experience. I'm cheering for you!

Dealing with a few nagging tweaks and having surgery this Friday 9/27 to have a cochlear implant put in my noggin. That said, taking the opportunity to take some time and rest. My body needs it...

AnnPT77 wrote: »

J72FIT wrote: »

Dealing with a few nagging tweaks and having surgery this Friday 9/27 to have a cochlear implant put in my noggin. That said, taking the opportunity to take some time and rest. My body needs it...

@J72FIT, I'm sending well-wishes for a smooth surgical process, a full and speedy recovery, and excellent long-term results! Maybe let us know how you're doing, when you feel up to it?

Will do and thank you 💪🏼❤️

This wasn't usual. Don't get me wrong, I rowed. I just did it twice today.

Both times, the usual not quite 7k, both in bow of the double.

This morning, with my friend J. in stroke, warm up, then a series of 10- and 20- stroke interval power pieces, ending with a cool-down.

This evening, I was supervising open row, and one of this year's new rowers wanted to row a double. I wasn't enthusiastic at the idea, gotta admit . . . but no one else wanted to bow the double, so I agreed. (There was another experienced person there to stay on shore and do that part of supervising.) Ultimately, I had fun. The new rower wanted to do some technical work on timing within the stroke, so I coached her on some elements of that.

The rest of this post is way more than you want to know.

We started with 5-count strokes, where the oar going into the water (the catch), propelling the boat, and coming out of the water (the finish) defines an interval; then the recovery from that point to the next catch is 3 times as long. We count it "in, out, 3, 4, in", even intervals, where (more loosely) "3" is arms away from the body, "4" is the body swing/weight shift to put shoulders in front of hips, and "in" is the next catch, all at even intervals.

The next piece of that was thinking about the arms phase of the drive (while the oar is in the water, i.e. what's happening between "in" and "out"). The drive is legs first, body opening (swinging shoulders behind hips), then the arms come in to the body. Each of those steps is part of prying with the oar to move the boat through the water. Those parts of the drive are in order by most to least power, but the aim is to accelerate through the water the whole way. The arms have a bit of a snap/speed to accelerate their part at the end. Then, after the blade comes out of the water (on "out"), the arms move away from the body at about the same speed they came into it - quick.

After that, the body swing forward (shoulders in front of hips) feels like the arms pulling the body forward (about the same speed as the arms went away from the body). Next bit is to relax the knees, and let the boat run under you (your body would stay aligned at about a fixed point on the shore while the boat moves). Then you catch (the next "in").

It might be a little technical. Feels nice, though. She made some good progress, and said she enjoyed having a new thing to work on.

So far today:
24 mins yoga
100 bodyweight squats
100 pushups

Plan for later:
500 KB swings (doing the 10,000 swings in a month program, day 4)
A walk or maybe a ruck with 16kg in backpack.

Does this thread appear broken for anyone else? On desktop here, and the latest post is a few mns ago, top of page 708, but there is also a page 709 and page 710, both empty.

A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.

Treadmill, incline walk - 1 hr

AnnPT77 wrote: »

DiscusTank5 wrote: »

A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.

@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself. :flowerforyou:

Why thank you! I'm feeling better every week and somehow the temperature dropping from mid-90s to mid-70s has helped my distance quite a bit.

Back day.

3x6 weighted pull ups (done VERY slowly on eccentrics)
3x12 v handle landmine low rows
3x12 laying DB bicep curls with a drop set on the last.

Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25

Today was supposed to be my upper body hypertrophy day, but I woke up yesterday with a sore wrist after sleeping wrong (yay, getting older!) and it's not better today, so I opted to do my leg day instead and will be taking next week off from lifting (I'm allowed one week off per quarter, and I haven't taken it yet in third quarter). Will continue with the cardio next week, though.

Treadmill, incline walk - 1 hr

Increased the incline, only burned an extra 20 calories. Looks like speed/duration are the only real factors to consider.