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  #1   ^
Old Sat, Apr-21-18, 22:55
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default ReneeH20ís On and Off Ice Training Log

Figure skating is my first sport love. Got some lessons as a kid and then was off ice for 20+ years. Spending many hours at the rink watching my kid skate, gave me the bug at 40 to begin again. I had to start again almost from scratch, but I love it so much. I just turned 50 so have been back for 10 years now. A couple years ago I was one of the founding members of our skating team. We have so much fun and it is great to have the adult comradery.

The rink is closed for renovations right now so I am only getting in one day/wk. That will increase to two over the summer. Then three when the rink opens in the fall.

I am coming up on my 2 year anniversary at my gym. When I hit goal weight, my doctor wanted me to do some strength training. According to her, most people that lose a large amount of weight lose 25% of their muscle. I only lost 13% because I had been skating, but she wanted me to build it back up. And also there was Lucy (my loose skin in my arms) - needed to work on toning her up. My gym goal is 5 days/wk.

In addition to tightening things up, my goal is to increase strength, flexibility, and balance off ice to reflect improvements on ice. We are considering doing the Adult National competition this fall in Lake Tahoe. I would like to compete some of my individual events as well.
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  #2   ^
Old Mon, Apr-23-18, 12:39
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off Ice - Gym

Time: 64 minutes - 5 mins warm-up, 40 mins strength, 19 mins stretching
Active calories: 472
Total calories: 580
Average Heart Rate: 130 BPM
Range between 57-184 BPM

Second time thru Trainer Danís Strength Work Out

Circuit #1
EMOM (Every minute on the minute) x 10 sets
5 DB clean & jerk (15lbs)
4 Burpees

Circuit #2 x 3 sets
20 KB Squat pulls (28 lbs)
20 Med Ball slams (10 lbs)
10 Bear crawls

Circuit #3
Mountain Climber Crunches x 3 sets (30 secs each)
Inside Opposite
Outside Same
Inside Standard

Notes: I normally have a tough time completing 10 bear crawls in a row. Usually I have to rest after the 6th or 7th one. Today I was able to do 10 without rest for the last 2 sets.
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  #3   ^
Old Mon, Apr-23-18, 13:21
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 5,275
 
Plan: ~25NC/IF
Stats: 342.2/226/000 Male 182cm
BF:
Progress: 34%
Default

Cool Renee, missed this before, subscribed now.
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  #4   ^
Old Tue, Apr-24-18, 09:44
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Quote:
Originally Posted by thud123
Cool Renee, missed this before, subscribed now.

Ah, thanks, but I doubt there will be too much of interest to anyone but me.
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  #5   ^
Old Tue, Apr-24-18, 10:26
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off-Ice Gym

Time: 77 mins - 5 mins warm-up treadmill, 53 minutes functional skating work, 19 mins stretching
Active calories: 696
Total calories: 826
Average Heart Rate: 146 BPM
Range: 50-178 BPM

Functional Skating Workout - Exercises I have learned in off-ice classes and exercises from trainers that have been particularly good for my skating.

Leg press machine
Normal stance - Top, Muddle Bottom 12 reps (75lbs) x 2
No rest
Close stance - Bottom, Middle, Top 12 reps (60lbs) x 1

Abductor/Adductor Machine
Abductor - wide leg (6 of 8 out from center) 12 reps (60lbs) x 3
Adductor- close (1 of 8) 100, 90, 80 (10 each), 90, 80, 70 (10 each) 80, 70, 60 (10 each)

Assisted pull up machine
Wt: 120 - 10 reps x 3

Back extensions 10lbs (10 reps) x 3
Side extensions 10lbs (10 reps each side) x 3 R&L

Spin Trainer
RH & LH backspin x 5 each
RH & LH forward spin x 5 each
2foot low hold squats x 3
1 foot low hold squats R&L x 3
Forward & bkwd sit spin x 5
Attitude position spin x 5
Layback spin x 3
Loop jump x 10

Landing position hops across studio R&L x 1

TRX
Spiral position R&L (40 counts) x 3

Step 360
Backwards jump set up with stationary hop - 10 each leg. Double hop on the 10th one.
Half turn jump, keeping free leg tucked. 8 each side

Off ice outside spread eagle R&L (10 count) x 3
Ina Bauer position R&L (10 count) x 3
Hydoblade position R & L x 3

Notes: A bit salty that there were way more people than normal in the gym when I got there. Plus a Dad and his 2 young college age daughters were taking up most of the studio. Luckily they finished by the time I was really needing to use it.
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  #6   ^
Old Wed, Apr-25-18, 11:25
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off-Ice Gym

Time:61 mins - 5 min warm up, 39 mins strength work out, 17 mins stretching
Active calories: 468
Total calories: 571
Average Heart Rate: 143 BPM
Range: 84-199 BPM

My third time doing Trainer Danís work out. Same details as stated in post #2.

Notes: Quieter day in the gym which made me happy. Did the 10 bear crawls without rest for all 3 sets. Not as hungry today. Feeling more energized. Usually I rest for a bit. Today after a quick protein snack, I vacuumed the stairs.
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  #7   ^
Old Thu, Apr-26-18, 15:44
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off-Ice Gym

Time: 81 minutes - 5 min warm up, 53 minutes functional training, 19 mins stretching, the rest was talking to a fellow gym goer who also used to work with Trainer Ryan. We went different ways after Ryan got fired and were discussing our training plans.
Active calories: 494
Total calories: 631
Average Heart Rate: 117 BPM
Range: 57-164 BPM

Did the same functional workout as post #5. I was going to cut back on time & reps but just went at a more chill pace. Going to the rink tonight and didnít want to have it be ineffective. I am guessing the chat session brought down the ave Heart Rate.

Rink tonight. Trainer Dan tomorrow.
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  #8   ^
Old Fri, Apr-27-18, 10:45
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default On-Ice Thurs pm

We have an hour ice. First half is do your own thing. Second half is supposed to be group practice with instruction. Our coach didnít have any time for us until June. She arranged for a substitute for this session (through May), but that coach has showed up once in 4 weeks.

It was just me and Chelsea. Our coach offered to give us the cards, but we are both high enough level and motivation that we could do our own thing.

First half, I worked on edges and power. Most notably the patterns from the USFS Adult Silver Moves in the Field. The power pulls and cross stroke patterns were pretty strong. The spiral pattern was better than I thought it would be with the first 2 in each side being pretty strong. My off ice efforts have really paid off here. They got progressively smaller (the circles) as I went on, but still quite happy with that. The 8 step Mohawk pattern was surprisingly strong even on my week side. The only real thing I struggled with was one of the 3 turn patterns. The other 3 were small but all the turns were turned. Progress!

Second half. I did freestyle skating (jumps & spins).

Started with jumps - 3 each:
Waltz
Salchow
Toe loop
Loop (8 with focus on jump out over the blue line)

Spins 3 each:
Forward scratch/1foot
Sit spin
Camel
Backspin (7)

Random other stuff
Ina Bauer - 3
Hydro blades 3 each right & left. Noticing improvement in both. Right is definitely lower & stronger.
Outside spread eagles (immediately turned into inside ones despite my off ice practice)
Falling Leaf - my attempts were pretty sad

In the last 2 mins before the zamboni I attempted to do my Bronze Free Skate program. Got 3/4ís through it before time was up. Pretty happy with the amount of stamina I had to do it for the end of the session. I think I could of finished if I had 30 more seconds. Just had my sit spin and last jumping pass left.
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  #9   ^
Old Fri, Apr-27-18, 10:55
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 5,275
 
Plan: ~25NC/IF
Stats: 342.2/226/000 Male 182cm
BF:
Progress: 34%
Default

man... you work your arse off Renee! Impressive.
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  #10   ^
Old Fri, Apr-27-18, 18:55
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Quote:
Originally Posted by thud123
man... you work your arse off Renee! Impressive.

I only get an hour. Gotta make it count.
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  #11   ^
Old Fri, Apr-27-18, 20:00
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Of-Ice Gym

Time: 68 mins - 4 mins warm up, 50 mins strength work out, 14 mins stretching
Calories: 571
Active calories: 609
Average Heart Rate: 137
Range: 50-177

Worked with Trainer Dan today. First time with this workout.

Circuit #1 x 3
Goblet squats (30#) 12 reps
DB Deadlifts (30#) 12 reps
Hammer curls to shoulder press (10#) 12 reps
Walking lunges
Rope slams (30 sec)

Circuit #2 x 3
DB Incline press (15#) 12 reps
Single arm bench rows (25#) 12 reps
Bear Crawls 8

Circuit #3 x 3
1 minute Bosu sumo squats (2 bosu balls) with low holds

Circuit 4 x 3
Seated row (40#) 12 reps
Mountain Climbers 15


Notes: Hardest part of this work out are the rope slams. Those ropes are heavy and it is hard to keep them going. I get tired after 15-20 secs. This could be a BA looking exercise if one does it well.
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  #12   ^
Old Sun, Apr-29-18, 22:32
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off-Ice Gym

Normally I would take Sunday as a rest day, but the Hubs and I decided to do a 10 day hiking trip in Montana, Wyoming, and South Dakota. One hike I want to do is pretty strenuous. So I decided to start doing some incline walking on the treadmill to get used to it.

Total Time: 32 mins - 25 ~ 4 incline & 2.5 pace, 4 mins ~ 0 incline & 3.5 pace, 3 mins ~ 0 incline & 3.0 pace
Average pace: 18:38/mi
Distance: 1.71 mi
Active Calories: 255
Total Calories: 309
Average Heart Rate: 136 BPM
Range: 102-144 BPM

Notes: Goal of this work out was not to kill myself, but to gradually build up some endurance for the mountains ahead.
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  #13   ^
Old Mon, Apr-30-18, 21:26
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default Off-Ice Gym

Time: 80 mins - 5 warm up, 55 strength work out, 20 mins stretching
Active Calories: 665
Total Calories:848
Average Heart Rate: 146
Range: 57-188

Second time with Trainer Danís work out. Post # 11

Notes: I had to make a few modifications to my work out due to equipment being in use. I had to go down to 25# on the row, 10# on the incline press. Also had to skip the row. I got a new spinner so filled up the time waiting for it to be free with getting the feel of it. Finally had to give up.
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  #14   ^
Old Tue, May-01-18, 06:31
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 5,275
 
Plan: ~25NC/IF
Stats: 342.2/226/000 Male 182cm
BF:
Progress: 34%
Default

May I ask what a "spinner" is? Well I guess I just did

Thanks in advance!
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  #15   ^
Old Tue, May-01-18, 12:18
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,262
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Quote:
Originally Posted by thud123
May I ask what a "spinner" is? Well I guess I just did

Thanks in advance!


Figure skating training tool. You have to be perfectly balanced/centered to make it around. It was hard to find vids that werenít done by a 10 yo.

This the type I have been using except mine is half or maybe a third the size. The round disc is half the size of one disc, but otherwise looks and works the same https://youtu.be/LgI5AMQ347g

This one is more like what I am trying to practice but without the resistance bands https://youtu.be/-PcElr7qT3Q

This is the new kind I got. More like actual skating because you can rock back and forth like on a blade and travel https://youtu.be/2u77hf2f75I
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