Wod

[Rusty Shackelford]

10k RowErg this morning

 

[Rusty Shackelford]

Easy cardio today. Concept 2 rower.

3x5k, negative split starting at 20:30, 20:15, 20:00. HR <140.
-10x10 pushups
-3x12 shrugs (45lb db)
3x12 db curls (35lb)

will walk dogs a few miles after work.

I notice you break up your rowing a lot into 5k increments. What’s your thought process behind it? Are you training in intervals for a specific reason?

 

[thinhorn_AK]

I notice you break up your rowing a lot into 5k increments. What’s your thought process behind it? Are you training in intervals for a specific reason?

Yeah a lot going on there so prepare for a more complicated answer than it needs.

I’ll start by saying that I’m not training for rowing events so there isn’t as much utility in specific distances as much as there would be say for a runner training for a race. Years ago when I was training for triathlons and bike racing at a fairly high level, we would often break up runs into 5k sessions just so you could put a full 5k type effort into each session.

What I’m really trying to do is manage cardiac drift while still focusing on applying force through the workout. By breaking it into 5k segments, I still get the volume/distance/time I’m after while also maintaining more of a muscular focus.

When I just row say 10-20k, it’s easy to soft pedal it which means less muscle engagement and really, if you are trying to say roughly in a HR zone, you have to back off due to cardiac drift as the workout goes on.

In sticking to 5k segments, it really becomes sort of an ME workout, I can push/pull hard, focus on perfect form while keeping my HR where I want it. If I rowed like that for 15k straight, there’s no chance I’d keep that HR in the upper 130s.

Additionally, research shows there is no drawbacks to doing it from a cardiovascular standpoint. The final point behind it is that it helps break up the monotony of indoor training. Living in AK, I have to do quite a bit of indoor work for one reason or another, short days in the winter, bad conditions in the spring, bugs during parts of the summer. By breaking it up into shorter sessions it’s easier to keep my head in it rather than staring at a wall for 80-100 minutes.

When I was bike racing, the coaches I used insisted that indoor bike workouts were ONLY for quality work, not to mimic road riding, meaning that if I had a 6 hour ride planned but it snowed, I’d train indoors but be much better off with a 60-90 minute session of intervals than I would be for a 6 hour ride watching videos in my garage on my 13” tv. Even lance Armstrong trained that way in that if he was training indoors, it wasn’t just a smooth ride, it was quick and dirty. I’m just sort of applying that logic here.

I don’t always break it up like that but I have been for the past few months as recently managing HR and cardiac drift has been a major focus for me.

 

[Rusty Shackelford]

Yeah a lot going on there so prepare for a more complicated answer than it needs.

I’ll start by saying that I’m not training for rowing events so there isn’t as much utility in specific distances as much as there would be say for a runner training for a race. Years ago when I was training for triathlons and bike racing at a fairly high level, we would often break up runs into 5k sessions just so you could put a full 5k type effort into each session.

What I’m really trying to do is manage cardiac drift while still focusing on applying force through the workout. By breaking it into 5k segments, I still get the volume/distance/time I’m after while also maintaining more of a muscular focus.

When I just row say 10-20k, it’s easy to soft pedal it which means less muscle engagement and really, if you are trying to say roughly in a HR zone, you have to back off due to cardiac drift as the workout goes on.

In sticking to 5k segments, it really becomes sort of an ME workout, I can push/pull hard, focus on perfect form while keeping my HR where I want it. If I rowed like that for 15k straight, there’s no chance I’d keep that HR in the upper 130s.

Additionally, research shows there is no drawbacks to doing it from a cardiovascular standpoint. The final point behind it is that it helps break up the monotony of indoor training. Living in AK, I have to do quite a bit of indoor work for one reason or another, short days in the winter, bad conditions in the spring, bugs during parts of the summer. By breaking it up into shorter sessions it’s easier to keep my head in it rather than staring at a wall for 80-100 minutes.

When I was bike racing, the coaches I used insisted that indoor bike workouts were ONLY for quality work, not to mimic road riding, meaning that if I had a 6 hour ride planned but it snowed, I’d train indoors but be much better off with a 60-90 minute session of intervals than I would be for a 6 hour ride watching videos in my garage on my 13” tv. Even lance Armstrong trained that way in that if he was training indoors, it wasn’t just a smooth ride, it was quick and dirty. I’m just sort of applying that logic here.

I don’t always break it up like that but I have been for the past few months as recently managing HR and cardiac drift has been a major focus for me.

I might start incorporating this into my training, thanks for the explanation

 

[sargent]

Wendler week 1 squats
pullups

 

[Hardly_Hangin]

Intensity press 5x1 @ 170
Power clean 2x3 @ 175
Volume bench 4x5 @ 235

Superset
Closegrip bench 4x5 @ 200
Incine DB 2x5 @ 70lbs, 1x5 @ 65, 1x5 @ 60

 

[Rusty Shackelford]

Quick 5k row this morning

 

[state637]

Strength
Front Squat

*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 3 reps @ 60-65%
*Set 5 – 2 reps @ 70-75%
*Set 6 – 1 rep @ 80-85%

Rest 2 minutes between all sets

Conditioning
5 sets for times of:
3 Wall Walks
6 Back Squats @ 65% of 1RM (bar comes from rack)
12 Alternating Dumbbell Snatches

Rest 60 seconds between sets

 

[B_Reynolds_AK]

Open Water 2km swim in 78 degree water

 

[Marbles]

Open Water 2km swim in 78 degree water

Sounds like a nice trip.

 

[thinhorn_AK]

Kettlebell, 70lb

-10x10 one hand swing
-16 Turkish getups
-5x12 goblet squats (slant board)
-10x7 pull-ups (dead hang)
-10x10 pushups
-3x12 DB curl (35lb)

2-3 miles dog walk later after work.

 

[thinhorn_AK]

Open Water 2km swim in 78 degree water

Nice, definitely the best way to get a little work in when you're in a tropical area. Last time I was in Hawaii, that s what I did rather than resort/gym workouts although the place I stayed in Kona had an excellent gym.

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[mtwarden]

strength train—deload week

3 rds/1 min rest between rds

deadlift x 5 @80%
oh Press x 5 @80%
chin-ups x 20

 

[brca005]

Yeah a lot going on there so prepare for a more complicated answer than it needs.

I’ll start by saying that I’m not training for rowing events so there isn’t as much utility in specific distances as much as there would be say for a runner training for a race. Years ago when I was training for triathlons and bike racing at a fairly high level, we would often break up runs into 5k sessions just so you could put a full 5k type effort into each session.

What I’m really trying to do is manage cardiac drift while still focusing on applying force through the workout. By breaking it into 5k segments, I still get the volume/distance/time I’m after while also maintaining more of a muscular focus.

When I just row say 10-20k, it’s easy to soft pedal it which means less muscle engagement and really, if you are trying to say roughly in a HR zone, you have to back off due to cardiac drift as the workout goes on.

In sticking to 5k segments, it really becomes sort of an ME workout, I can push/pull hard, focus on perfect form while keeping my HR where I want it. If I rowed like that for 15k straight, there’s no chance I’d keep that HR in the upper 130s.

Additionally, research shows there is no drawbacks to doing it from a cardiovascular standpoint. The final point behind it is that it helps break up the monotony of indoor training. Living in AK, I have to do quite a bit of indoor work for one reason or another, short days in the winter, bad conditions in the spring, bugs during parts of the summer. By breaking it up into shorter sessions it’s easier to keep my head in it rather than staring at a wall for 80-100 minutes.

When I was bike racing, the coaches I used insisted that indoor bike workouts were ONLY for quality work, not to mimic road riding, meaning that if I had a 6 hour ride planned but it snowed, I’d train indoors but be much better off with a 60-90 minute session of intervals than I would be for a 6 hour ride watching videos in my garage on my 13” tv. Even lance Armstrong trained that way in that if he was training indoors, it wasn’t just a smooth ride, it was quick and dirty. I’m just sort of applying that logic here.

I don’t always break it up like that but I have been for the past few months as recently managing HR and cardiac drift has been a major focus for me.

Thank you for the explanation! Since you've been posting regularly in here again, I've gone down the rabbit hole of rowing for cardio and am thoroughly intrigued since I don't always want to go for a walk around the neighborhood or there isn't time for me to go walk in the woods. You can get in some real good cardio in a hurry with a rower, which would be a nice change of pace!

 

[brca005]

3 rounds of 5/3/1 of R/L: KB dead/KB clean and FR squat/KB row

5 rounds:
10 push ups
10 BW lunges
10 push ups
10 BW squats

Core

Club swinging