Cool! 

I've heard that surfing is great exercise. Just watch out for JAWS!!!

Haha ya got to watch out for teeth, so far just a bunch of dolphins but they can be scary too.  You don't really know how big they are until they breach the water next to you.  Its a great workout but the Mid Atlantic waters are cold this time of the year.  I hope to get back into the gym today for some more action and some time in on the row machine. 

At lunch today I ran the 12 flights of stairs in back office stairwell for 8 laps, did 3 sets of calf raises, 2 sets of lunges, 3 sets of iso-wall sits (focus on quads), 2 sets of push-ups, 2 sets of dips.

I like these quick 30 min workouts - they energize me for the rest of the day!

Quote from: Monster Dave on March 08, 2010, 09:43:26 AM
At lunch today I ran the 12 flights of stairs in back office stairwell for 8 laps, did 3 sets of calf raises, 2 sets of lunges, 3 sets of iso-wall sits (focus on quads), 2 sets of push-ups, 2 sets of dips.

I like these quick 30 min workouts - they energize me for the rest of the day!

Productive!!!!

I used to hit my old gym with 30 min workouts.  The front desk people would give me looks, like I wasn't working out long enough but everything I did had no breaks and super-sets (4 sets of 15 each).  I would walk out sweating but they still gave me that look.....silly people. 

i just woke up and made crepes with homemade whip cream   it hurt so good

Quote from: djrashonal on March 08, 2010, 09:50:09 AM
i just woke up and made crepes with homemade whip cream   it hurt so good

That means you have to do double the laps in the pool the next time you go to the gym!!!

Quote from: Monster Dave on March 09, 2010, 05:18:07 AM
That means you have to do double the laps in the pool the next time you go to the gym!!!

And thats just what i did. I rowed for about 30 min and burned almost 1000 calories! then ran some intervals on the treadmill and swam till i couldnt move....will repeat today 

Quote from: djrashonal on March 09, 2010, 07:27:07 AM
And thats just what i did. I rowed for about 30 min and burned almost 1000 calories! then ran some intervals on the treadmill and swam till i couldnt move....will repeat today  

Awesome! Keep up the good work!  

I've started tracking everything that I eat on a daily basis and am recording it to see how many calories I net at the end of the day after working out.

Yesterday was the first real day of tracking. I took in a total of 1720 calories, but burned 416 during lunch, and netted 1304 for the day. On top of the tracking, I've also made 8pm my cutoff for eating each day. I'm really trying to lean down quickly but smartly too. This morning I had 6 eggs (2 yokes, 4 whites) scrambled, 1/2 cup of cheese, 1 slice of multi-grain bread w/ honey for breakfast and I ate a pack of carrots for my mid day snack. For lunch I have a can of soup and will ration some crackers to go along with it. I will need to eat a bit more midday today since I'll be lifting at the gym and doing 2 spin classes which should burn out almost 3000 calories.

I know there's a variety of opinions regarding creating a deficit and how big the disparity should be between calories consumed and calories burned, but as long as I feed my body the healthy fuel needed to rock through my routines and not over eat, I should start leaning down rapidly.

So, the itch is hitting me to make a return to sport this summer. Candidates are Rugby 7s, Hurling or Aussie rules.

The quick history - I played Rugby 15s (A Flanker, and what ever our Bs needed) and 7s for a number of years. In May 09 I did my ACL and tore the meniscus of my right knee. I've got all my range of motion back at this point, but there's a significant difference from one thigh to the other. The injured side is coming along, but still down.

So, anyone have any good resources for doing a bit more work, transitioning towards speed and strength for sport, for the legs particularly? Fairly set for upper body strength for any of the sports I listed, but a good strong base is what I need - strong arms don't do a bit of good w/o strong legs under them.

I'll admit, I haven't hit the books yet - as I this itch just really manifested the other day after talking with a buddy - I've been preoccupied trying to find some Mizuno rugby cleats in the US. Which apparently is impossible.

i just always wore a pair of soccer cleats for rugby. Didn't feel like spending the money on anything fancy, and they were already well broken in.

Soccer cleats might be an options for 7s, though I'd probably be better off the the mid style of Rugby boot. Got hit while on foot by a car a while back and it took some bits of my ankle.

Also, in 15s soft toes were not an option a forward... 7s loosing a toe nail to crushing isn't such a concern. But in general, the Mizuno 'Warrior' boots I had years back were my favorite cleats of any I have ever used.

Quote from: yuu on March 09, 2010, 10:28:51 AM
So, the itch is hitting me to make a return to sport this summer. Candidates are Rugby 7s, Hurling or Aussie rules.

The quick history - I played Rugby 15s (A Flanker, and what ever our Bs needed) and 7s for a number of years. In May 09 I did my ACL and tore the meniscus of my right knee. I've got all my range of motion back at this point, but there's a significant difference from one thigh to the other. The injured side is coming along, but still down.

So, anyone have any good resources for doing a bit more work, transitioning towards speed and strength for sport, for the legs particularly? Fairly set for upper body strength for any of the sports I listed, but a good strong base is what I need - strong arms don't do a bit of good w/o strong legs under them.

I'll admit, I haven't hit the books yet - as I this itch just really manifested the other day after talking with a buddy - I've been preoccupied trying to find some Mizuno rugby cleats in the US. Which apparently is impossible.

If it were me and rugby was my sport I would start with interval running that roughly matches the intensity of rugby. Something along the lines of jogging two street lights and sprining one or whatever a good sprint to jog ratio would be. I would do this 3 times a week for about 3-4 weeks and then I would transition one of those days into a pure speed day with 50-100 yard sprints with complete recovery in between. At this point I might also add in a long, slow distance day for increased aerobic capacity. While rugby would be considered a primarily anaerobic sport, there is a component of aerobic fitness needed.

we used to use a track for running drills, sprint straights, jog the curves.

or find another player to run-n-pass drill with, obviously the ball holder must sprint ahead of the other player in order to lateral, then continue (but at a jog) while the other player sprints forward to lateral

Quote from: ato memphis on March 09, 2010, 03:48:41 PM
we used to use a track for running drills, sprint straights, jog the curves.

or find another player to run-n-pass drill with, obviously the ball holder must sprint ahead of the other player in order to lateral, then continue (but at a jog) while the other player sprints forward to lateral

I've seen rugby players do the run and pass drill and it seems like an excellent metabolic/conditioning workout. I'm all for any conditioning work that can incorporate some of the needed skills of the game.

There's an old addage about the only way to get fit for rugby us to play. But in the near term I've still got some recovery work to do from the ACL reconstuction. I was more curious about this stage if things - since that's what hurdle I have right now.