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Thread: Workout Routine

  1. #21
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    Today was suppose to be a rest day, which I was going to do yesterday's WOD today - run 5k for time of, but feel like crap and definitely still sore from yesterdays WOD. Probably just going to add the 5k run onto tomorrow's WOD.

  2. #22
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    Quote Originally Posted by rgnsup View Post
    I know there have been threads before about working out and routines, but could not find them so I'm starting this one.

    I started doing this type of workout called Crossfit. You can check it out at www.crossfit.com

    I did yesterday's workout of the day (WOD) today:

    W/U - 5 minute 100rpm+ on level 10 stationary bike

    3 rounds for time of:
    50 Squats
    35 pull ups
    35 dips
    95# Hang power cleans, 10 reps

    Time: 24 minutes

    I did sets of 3 for the pull ups and dips. The middle towards the end of rounds 2 and 3, I started slacking with the pull ups but managed to get them.
    I'd rather just go surf

  3. #23
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    i ***ing HATE running...im a sprinter in swimming so i'm real powerful for a shorter period of time (swim the 50 and 100 free) but running for longer distances SUCKS....thats one thing im gonna work on through august after my summmer season, running

  4. #24
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    Quote Originally Posted by SurfJdog View Post
    I'd rather just go surf
    Okay, so go surf. Post in the "I'd rather go surf" thread, not this one.

  5. #25
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    Well today was my first day doing these.

    W/U: 5 minutes on level 10 100rpm+

    Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

    I started with the 45lbs bar to try the technique. I did 2 sets of 10reps and 1 set of 5 reps.

    65lbs-65-75-65-55-55-55-55-55-55

    I then did 2 more sets of 10 with 45lbs. I felt that 55lbs was just right but 65lbs and above was too heavy. When snatching up, are you suppose to keep your arms pretty much locked out? I felt myself sometimes bending at the elbows a bit when snatching it up.


    I also did Monday’s 5k run today for time of: 22minutes (couldn’t get exact because of no watch)

  6. #26
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    has anyone bought or used those stationary machines that you see in the back of surf magazines that say they help your paddeling?

  7. #27
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    Quote Originally Posted by super fish View Post
    has anyone bought or used those stationary machines that you see in the back of surf magazines that say they help your paddeling?

    i'm not sure if you mean the vasa trainer, but if you do they are a really good workout...i've used them plenty of times at swim practices....if you put them on full incline and resistance and then raise them up on something else (like a couple of cinderblocks) to further increase the incline, it will really work your pulling ability...and it will make you sore as **** for a while

  8. #28
    or you could just do rows in your local gym... save some $

  9. #29
    Quote Originally Posted by Shakagrom View Post
    or you could just do rows in your local gym... save some $
    seated cable rows? I think the machine still wins, nothing compares to actually swimming.

    I think high intensity interval training is the best for surfing plus your normal core exercises at the gym. I definitely noticed improvement in paddling stamina after doing more cardio and have to do even more during winter to prepare for bigger swells and after maybe not surfing for a couple weeks.

    I normally start by sprinting the first mile between 8.5 and 10.0 speed on treadmill/stationary bike. walk for 2 minutes and repeat.

    After 1st mile (roughly 7 minutes or so), I perform the sprinting intervals 10 times. Sprint 2 minutes and walk 2 minutes. That normally takes me close to 45 minutes and 4.5 miles. Such a great workout I think and if you are strapped for time, just sprint nonstop for 5 minutes..rest and repeat--done.

  10. #30
    Quote Originally Posted by dredg2 View Post
    nothing compares to actually swimming.
    well yea that's true.