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Old 01-14-2010, 11:41 AM   #1261
Nancy Cohen
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Re: Nancy's Log

WOD:
Aqua Aerobics (teaching)
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Old 01-15-2010, 11:35 AM   #1262
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Re: Nancy's Log

WOD:
Aqua Aerobics (teaching again)
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Old 01-16-2010, 11:45 AM   #1263
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Re: Nancy's Log

WOD:
Cycling 26 miles
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Old 01-16-2010, 08:31 PM   #1264
Stephen R. Lampl
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Re: Nancy's Log

Hi Nancy,

Great to see that you are teaching again. How's the Achilles? I am surprised that with as much mileage as you've been putting under your belt, that your Achilles wouldn't be speaking VERY LOUDLY to you.........Hope the riding weather was nice. I guess we're all in for some good storms.........

As for rowing, you'll do fantastic when you can get back into it. Take care!
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Old 01-17-2010, 12:10 PM   #1265
Nancy Cohen
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Re: Nancy's Log

Hi Steve, I'm still working on the achilles issue.

WOD:
Warm-up Rowing....2,000 meters/10 minutes
TRX:
1-legged squat to row
side lunges
chest press/chest fly
W/Y/I shoulder flys
Hip raise w/ abduction

Now I'm off to the LA Velodrome. http://www.lavelodrome.org/index.htm (wfs). Husband's cycling team rented it for a couple hours, and I'm going to watch! Should be really cool.
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Old 01-17-2010, 09:18 PM   #1266
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Re: Nancy's Log

Quote:
Originally Posted by Nancy Cohen View Post
Hi Steve, I'm still working on the achilles issue.

WOD:
Warm-up Rowing....2,000 meters/10 minutes
TRX:
1-legged squat to row
side lunges
chest press/chest fly
W/Y/I shoulder flys
Hip raise w/ abduction

Now I'm off to the LA Velodrome. http://www.lavelodrome.org/index.htm (wfs). Husband's cycling team rented it for a couple hours, and I'm going to watch! Should be really cool.
A trip to the Velodrome.......How cool is that!

Hope the Achilles is feeling better. Looks like you went through a great and sensible workout considering. I really like rowing when mine start to bother me a bit (generally due to inadequate stretching). I probably exaggerate the recovery-to-catch movement and move closer to the flywheel than I should, but the stretch on the lower legs/heels feels wonderful.

Take care!
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Old 01-19-2010, 10:55 AM   #1267
Nancy Cohen
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Re: Nancy's Log

Velodrome was really really cool. The photos don't do justice in showing how steep it is!

Husband is in the black and red kit (upper left) in the photo with just the 2 guys.
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Old 01-22-2010, 11:37 AM   #1268
Nancy Cohen
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Re: Nancy's Log

WOD:
Aqua Aerobics

been pretty sedentary this week...non-stop rain makes me want to crawl under the covers...I wouldn't last a week in a rainy town....plus I've been resting my achilles...felt really good to get in the pool and move...lucky it was just raining this morning, not thundering or anything, so we were able to have class.

so. cal. wimp.
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Old 01-23-2010, 05:14 PM   #1269
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Re: Nancy's Log

WOD:
20 minutes easy to moderate rowing,
with one Tabata in the middle (8 x 20 on/10 off)

3 x 10 push ups on 2-step incline

3 x 10 each direction tube walking
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Old 01-24-2010, 11:34 AM   #1270
Nancy Cohen
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Re: Nancy's Log

WOD:
Part 1
6 x 5 each leg, 14" step-ups with 10# dumbbells (20# total)
5 minutes rest
Part 2
3 rounds of: 3 pull-ups, 5 push-ups, 10 sit-ups
Part 3
Supermans: 5 x 10"
Planks: 4 x 30"
Crunches: 4 x 30"
Part 4
6 x 5 each leg, 14" step-ups with 20# dumbbells (40# total)

I need a weight vest. The limiting factor for doing the weighted step-ups is that my hands get tired holding onto the dumbbells.
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