Author Topic: The WOD (Workout Of the Day) thread: What did you do TODAY to stay in shape to surf?  (Read 7925 times)

0 Members and 1 Guest are viewing this topic.

Offline frontsidecrotchgrab

  • Regular (Silver)
  • ***
  • Posts: 245
  • Liked: 19
  • Soft hated: 0
  • Karma: +0/-1
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
    • Email
Body was sore from some Olympic lifting ive been doing lately to increase fast-twitch/power. So did this swim training regimen: http://www.surfline.com/community/whoknows/whoknows.cfm?id=1169 and then hit the bowl on my carver board.


I alternate surf specific dry-land training with variations on the above swimming/skating days. when there's no surf, of course.

Offline Looseness

  • Moderator
  • Local Hero (Platinum)
  • *****
  • Posts: 5701
  • Liked: 86
  • Soft hated: 3
  • Karma: +256/-232
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
well, on saturday I did a workout sorta like Shacky's.


5 pull ups
15 elevated feet pushups
16 squats with 2 - 10lb dumbells I rotate into pig dog position {both directions} when doing these
15 crunches with 10 lbs on chest
8 sideplank leg lifts per side = 16


In 30 minutes I managed 7 full cycles. I'm gonna add one or two more pull-up to each set  next time, but it was good workout and I didn't get to close the nauseous feeling I get when I've done this sort of short to no rest kind of thing before, probably because I used to do each exercise to failure. When I counted the exercises, I realized I just did 105 pushups, among other things. Not consecutively of course but....


Sunday I paddled Tommy's SUP for a while, no idea how far.   

It's no better to be safe than sorry....

Offline Dorado

  • Local Access
  • Local Hero (Platinum)
  • ***
  • Posts: 4065
  • Liked: 283
  • Soft hated: 24
  • Karma: +28/-95
  • OS:
  • Mac OS X Mac OS X
  • Browser:
  • Safari 6.0 Safari 6.0
    • View Profile
Swam 400 warm up : 5:28
5 x 100 on 1:45 working on technique 70% effort
25 x 50 on 45s speed work .
200 cool down
2600 total .
Short and sweet . No garbage mileage today

Offline adk

  • Regular (Silver)
  • ***
  • Posts: 425
  • Liked: 48
  • Soft hated: 2
  • Karma: +0/-2
  • OS:
  • Mac OS X 10.8.4 Mac OS X 10.8.4
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
long course at the pool today-- the best IMO.


Swam 700 warm up.


Then 8 x 50 apnea on the new monofin my wife gave me for my birthday. That kicked my butt.


Then 200 back, 400 free.


Monofin is too much fun.

Offline adk

  • Regular (Silver)
  • ***
  • Posts: 425
  • Liked: 48
  • Soft hated: 2
  • Karma: +0/-2
  • OS:
  • Mac OS X 10.8.4 Mac OS X 10.8.4
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
Body was sore from some Olympic lifting ive been doing lately to increase fast-twitch/power. So did this swim training regimen: http://www.surfline.com/community/whoknows/whoknows.cfm?id=1169 and then hit the bowl on my carver board.


I alternate surf specific dry-land training with variations on the above swimming/skating days. when there's no surf, of course.


that 2500m workout looks really good. i'm gonna try that this week!

Offline SeaCliff

  • Administrator
  • Local Hero (Platinum)
  • ******
  • Posts: 30056
  • Liked: 775
  • Soft hated: 35
  • Karma: +481/-383
  • Captain GoodVibes
  • OS:
  • Mac OS X 10.7.5 Mac OS X 10.7.5
  • Browser:
  • Chrome 28.0.1500.71 Chrome 28.0.1500.71
    • AOL Instant Messenger - SurfRxNY
    • Yahoo Instant Messenger - surfrxny
    • View Profile
    • NYNJSurf.com: Surf Information for LI and the Jersey Shore...
    • Email
Just a simple 3 mile run for me today.
Webmaster, NYNJSurf.com - Follow NYNJSurf on Instagram - click here ---> @NYNJSurf - Site Comments, questions or requests? Email me! [email protected]

Offline frontsidecrotchgrab

  • Regular (Silver)
  • ***
  • Posts: 245
  • Liked: 19
  • Soft hated: 0
  • Karma: +0/-1
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
    • Email
Did the following circuit four times through:


1.standing over-head barbell press
2.box jumps
3.one arm push
4.one arm pull
5.shoulder rows(chest on swiss ball w/ 15 lb dumbells exaggerating the shoulder lifts done while paddling. particularly good for winter surf training b/c of the thicker neoprene)
6.swiss ball squat
7.pop up press(hands on flat side of a bosu ball and feet on a swiss ball. simultaneously push up on the bosu ball and curl knees under, rounding the back)
8.medicine ball rotations




Offline snaggletooth

  • Wahine
  • Local Hero (Platinum)
  • ***
  • Posts: 4529
  • Liked: 133
  • Soft hated: 7
  • Karma: +18/-9
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • MS Internet Explorer 8.0 MS Internet Explorer 8.0
    • View Profile
Saturday was a nice 5 mile run
Sunday was a 7 mile paddle and some body surfing
Monday was a 2 mile paddle in the AM and a session with my trainer in the evening, which includes:
many variations of pull-ups and pushups (on medicine balls with burpees, jumping jack push ups with a band around my ankles, etc)
running a weighted sled around
all different kinds of squats, lunges
using the sliders you put under your feet for ab work, plus regular ab type stuff (incline bench things)
mostly body weight, not a lot of heavy weight stuff and moves that use most of your body (not a lot of isolated muscle work)
 
I don't know what today holds. maybe a run + yoga or stairs + yoga... still TBD. this thread is giving me good ideas and keeping me inspired

Offline Looseness

  • Moderator
  • Local Hero (Platinum)
  • *****
  • Posts: 5701
  • Liked: 86
  • Soft hated: 3
  • Karma: +256/-232
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile

I don't know what today holds. maybe a run + yoga or stairs + yoga... still TBD. this thread is giving me good ideas and keeping me inspired


Definitely doing that for me. I'm mixing it all up.
Body was sore from some Olympic lifting ive been doing lately to increase fast-twitch/power. So did this swim training regimen: http://www.surfline.com/community/whoknows/whoknows.cfm?id=1169 and then hit the bowl on my carver board.


I alternate surf specific dry-land training with variations on the above swimming/skating days. when there's no surf, of course.


that 2500m workout looks really good. i'm gonna try that this week!


I'm pretty sure that number 3 of the sets is supposed to be 100m instead of 50m. A 2 minute interval for a 50m is a lotta rest and it's followed by another set of 50m on 1 min to 45 sec intervals which is an appropriate interval for that distance.
« Last Edit: August 06, 2013, 11:14:31 AM by Looseness »
It's no better to be safe than sorry....

Offline Crackie Onassis

  • Local Access
  • Local Hero (Platinum)
  • ***
  • Posts: 11633
  • Liked: 206
  • Soft hated: 13
  • Karma: +502/-565
  • Are you down with the people?
  • OS:
  • Windows XP Windows XP
  • Browser:
  • MS Internet Explorer 7.0 MS Internet Explorer 7.0
    • View Profile
Ran 2mi on treadmill and lifted (bench, back & shoulders) on Monday.
 
Will try to do something in the basement today.
So heavy you can't even pick it up.

Offline SeaCliff

  • Administrator
  • Local Hero (Platinum)
  • ******
  • Posts: 30056
  • Liked: 775
  • Soft hated: 35
  • Karma: +481/-383
  • Captain GoodVibes
  • OS:
  • Mac OS X 10.7.5 Mac OS X 10.7.5
  • Browser:
  • Safari 5.1.7 Safari 5.1.7
    • AOL Instant Messenger - SurfRxNY
    • Yahoo Instant Messenger - surfrxny
    • View Profile
    • NYNJSurf.com: Surf Information for LI and the Jersey Shore...
    • Email
I really need to find a pool and start swimming. Ahh, one day.


For today, I knocked out an early morning 5K. I should start timing myself, I haven't tracked my time even once since I started running again consistently back at the end of may...maybe I'll clock it next time out.
Webmaster, NYNJSurf.com - Follow NYNJSurf on Instagram - click here ---> @NYNJSurf - Site Comments, questions or requests? Email me! [email protected]

Offline Shacky

  • Global Moderator
  • Local Hero (Platinum)
  • *****
  • Posts: 6436
  • Liked: 87
  • Soft hated: 3
  • Karma: +372/-328
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • AOL Instant Messenger - mcfloater
    • View Profile
    • CONDO
In the summer it's all about the ocean for me.


Workout I did over the weekend


1 mile swim about 75%
.5 mile barefoot sand run
pushups and burpees
.5 swim up tempo

.5 mile barefoot sand run
pushups and burpees
.5 mile swim up tempo


Living close to the ocean has its advantages......when there's not a hurricane


The stuff y'all are doing is awesome and giving me tons of ideas. So cool.


Oh, 20 mile bike as hard as I could go this AM before work.


.
« Last Edit: August 06, 2013, 03:17:23 PM by Shacky »
You can't stop the waves, but you can learn to surf.

http://www.condotheband.com

Offline Dorado

  • Local Access
  • Local Hero (Platinum)
  • ***
  • Posts: 4065
  • Liked: 283
  • Soft hated: 24
  • Karma: +28/-95
  • OS:
  • Mac OS X Mac OS X
  • Browser:
  • Safari 6.0 Safari 6.0
    • View Profile
20 x 100 @ 2 m ( stroke technique and head position work ) swimming them at 1:05 :1:08 but lots of rest
20 x 50 @ 45 s speed applied to technique work of the 100
400 easy cool down swim .
3400

Offline snaggletooth

  • Wahine
  • Local Hero (Platinum)
  • ***
  • Posts: 4529
  • Liked: 133
  • Soft hated: 7
  • Karma: +18/-9
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • MS Internet Explorer 8.0 MS Internet Explorer 8.0
    • View Profile
a little bit of sweating and panting and all is right with the world. it is amazing how exercise can improve my mood.
 
a little lunch hour gym outing:
15 minutes of stair intervals and 2 miles of treadmill hills, stretching and rehab exercises.

Offline damian

  • Local Access
  • Regular (Silver)
  • ***
  • Posts: 486
  • Liked: 56
  • Soft hated: 2
  • Karma: +11/-2
  • OS:
  • Windows 7/Server 2008 R2 Windows 7/Server 2008 R2
  • Browser:
  • Chrome 28.0.1500.95 Chrome 28.0.1500.95
    • View Profile
I hurt from the last two days, especially yesterdays regular dude work out.  I'm going to go home and eat leftover gnocchi.