EPTFuck rowing.
7 rounds of 1 minute row, 1 minute rest, total distance rowed ~2200m
I realize it's not exactly an amazing feat, but it was the first time I've ever rowed, and CHRIST ALMIGHTY I was wrecked afterward.
Fuck rowing.
TL Health and Fitness Initiative 2010 - Page 33
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ShaLLoW[baY]
Canada12499 Posts
Fuck rowing. 7 rounds of 1 minute row, 1 minute rest, total distance rowed ~2200m I realize it's not exactly an amazing feat, but it was the first time I've ever rowed, and CHRIST ALMIGHTY I was wrecked afterward. Fuck rowing. | ||
thedeadhaji
39489 Posts
please be sure you have good form when rowing X_X | ||
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thedeadhaji
39489 Posts
On April 04 2010 00:38 Newguy wrote: thedeadhaji you did a 1 hour run? dang thats really far, isn't it, like 6-10 miles. Nice job, will join this thread once school ends, but I'm too lazy right now :D Thanks  Though the run was only like 6-7 miles (9.9km lol) since I was aiming for "1 hour" rather than average speed  | ||
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ShaLLoW[baY]
Canada12499 Posts
On April 04 2010 07:14 thedeadhaji wrote: erg? please be sure you have good form when rowing X_X yeah, on an erg. to be honest, i doubt my form was perfect. like i said, i'd never rowed before. one of my friends here at college is a national level rower, but he's not around to spot my form right now (easter break). any pointers? the workout was amazing, i'd definitely try it again. | ||
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thedeadhaji
39489 Posts
2) Straight back and tightened core throughout. make sure you dont bend your upper back when at the catch (when you're at the very front of machine) 3) dont lean back too far at finish (exact angle I'm not too sure about but check out a rowing vid on youtube I guess) 4) The burn should be in your legs. The arms and core simply complete the motion initiated by the legs, and are supplementary. If your arms start to kill you, your form is bad (mine usually wasnt too good either TT) Rowing is a full body exercise for sure, but the protagonist is definitely the legs. 5) Acceleration driven by legs should be a smooth build up in pressure. No jerky movements (as with any form of lifting). the finish should be controlled and shouldnt send you flying off the seat. A good drill to do is to try making strokes with your feet unfastened to the foot plates. You'll be amazed at how goddamn hard this is lol. Btw an erg warm up is something like 1 minute arms only 1 minute arms and body 1 minute of 1/2 stroke (knees bent a little bit) 1 minute of 3/4 stroke (knees bent like 90degrees) 1 minute of full stroke rating 18 1 minute of full stroke rating 20 1 minute of full stroke rating 22 1 minute of full stroke rating 20 1 minute of full stroke rating 18 1 minute of 3/4 stroke (knees bent like 90degrees) 1 minute of 1/2 stroke (knees bent a little bit) 1 minute arms and body 1 minute arms only | ||
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ShaLLoW[baY]
Canada12499 Posts
The burn was deeefinitely concentrated in my legs, so I don't think that was much of a concern. Granted, my forearms started to hurt from the grip aspect, I'd assume this is normal? Especially for someone starting out? I'm pretty sure I was pulling with my legs. Woops! I'll avoid that next time :p I was also probably bending my back at the catch, I'll watch for that as well. Thanks a ton | ||
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thedeadhaji
39489 Posts
In fact you can just "hang on" to it with your fingers and be totally fine. In fact, I imagine relaxing your hands/arms will allow you to concentrate on a solid, balanced core and feeling the legs work underneath you. Also, your shoulders shouldn't be raised up in their socket when you're pulling the stroke. In fact, a conscious effort could be made to keep them down, engaging your lats properly~ The main thing, as with anything exercise related, is to be in full control of your body motions and don't allow inertia/momentum to move things (oh, other than your recovery! ). Speaking of recovery, it's the part of rowing where you get to rest! And you're supposed to give your legs a short break, so why not use it This video seems solid. edit: I'm nowhere near an expert on rowing and much closer to being a novice than otherwise, but hopefully I can at least point you in the right direction ~ | ||
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Energies
Australia3225 Posts
On April 03 2010 18:39 thedeadhaji wrote: Today I was inspired from reading this, and decided to do my first 1 hour run... ever lololol. Pulled it off without much problem (though I admit the pace was rather pedestrian), albeit it was on a treadmill so it's not a real "run" at all X_X. Feeling pretty pumped that I managed to pull it off (a year ago, I doubt I could run 20 minutes lol) An internet site got me in shape ffs!  Kudos!  I feel pretty pumped after achieving a new weight in a lift or overall after a workout. But it doesn't match the high of completing a long cardio session. | ||
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Energies
Australia3225 Posts
I'm currently taking 5000ui a day along with zinc, magnesium and fish oil. It just feels like I am overdoing the VitD at this rate. Edit: Also, is there any other essential supplements I'm missing? | ||
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eshlow
United States5210 Posts
On April 04 2010 18:19 Energies wrote: Hey eshlow, if I am not getting enough sun (As it's autumn with winter approaching). Should I be taking say 5000ui of VitD indefinitely? I'm currently taking 5000ui a day along with zinc, magnesium and fish oil. It just feels like I am overdoing the VitD at this rate. Edit: Also, is there any other essential supplements I'm missing? Calcium.. maybe vitamin K2. D+fish oil+ca/mg/zn are really only things I would recommend for everyone. K2 if you have problems with ca precipitation. I would base it on how you feel. There's descriptions of D overdose you can find commonly on the web. If you're feeling great then I don't see a reason to stop as your body will tell you when something is wrong. | ||
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decafchicken
United States20078 Posts
Probably too much volume but i was just feeling really good. Any advice so my back doesnt absolutely murder me tomorrow? | ||
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eshlow
United States5210 Posts
On April 06 2010 07:58 decafchicken wrote: Deadlifted 5x225 5x315 5x335 5x365 and 3x405 Probably too much volume but i was just feeling really good. Any advice so my back doesnt absolutely murder me tomorrow? Nah you should be OK. If you really wanted get a back massage.. | ||
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Deleted User 3420
24492 Posts
cuz i have tight hamstrings and i hate stretching them lol and does it not interfere with training planche doesn't it use a bunch of the same muscles? | ||
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eshlow
United States5210 Posts
On April 06 2010 11:15 travis wrote: eshlow to get a manna am I gonna have to do tons and tons of hamstring stretches cuz i have tight hamstrings and i hate stretching them lol and does it not interfere with training planche doesn't it use a bunch of the same muscles? Manna does not interfere with strict planche work. Umm, you'll likely need good shoulder mobility and good pike compression which requires flexible hamstrings. German hangs are good for the shoulders... hamstrings are a pain in the butt to stretch for some guys but worth if you're tight. If they're too tight you should see noticable improvement in your performance as you get looser. | ||
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Deleted User 3420
24492 Posts
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eshlow
United States5210 Posts
On April 06 2010 13:06 travis wrote: are german hangs as easy to do as they look or is it possible i will screw that up and hurt myself Basically shoulder stretching. If you're worried I would put the rings at chest height and then go over and let yourself sink down. If it hurts too much you can lessen the pressure by using your feet to push up some. As you get used to the deep stretch you will be able to use your feet less and less. | ||
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sob3k
United States7572 Posts
That is unless you are one of those 100lb people who just found out they could do them one day. Fuck you lol. | ||
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Bebop07
United States291 Posts
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bdams19
United States1316 Posts
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Deleted User 3420
24492 Posts
On April 07 2010 08:50 eshlow wrote: Basically shoulder stretching. If you're worried I would put the rings at chest height and then go over and let yourself sink down. If it hurts too much you can lessen the pressure by using your feet to push up some. As you get used to the deep stretch you will be able to use your feet less and less. well I am using a bar and i can't change it's height but i put somethin o nthe ground i could move my feet onto and it was a good idea lol I think I woulda had to let go and prolly fell and hurt myself if I hadn't anyways eshlow i wanna ask u about my current routine here it is: warmup (some dynamic stretching, pushups, oblique crunches, hindu squats - like to get nice and hot) then 60s of FL work then some 1arm chin work then 60s of planche work then a pressing exercizes (this time it was a dips variant) then I did german hang x2 and some bridging then I worked on manna, i wanted to do 60s of work, but I only did a middle split hold for 5-10 sec x3, is that good enough? then I did 2 10sec pike compressions, and I gotta say - those are a bitch and yet I still hate stretching my hamstrings the most out of them anyways is that well programmed or is there a better way for me to do this? oh yeah and one other question - for working on manna I can't even put my hands backwards at all, the farthest I can turn them while they are behind my legs is perpindicular to the direction my legs are pointing how should I go about developing that type of wrist flexibility | ||
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