Got a chance today to do a longer test with my new Airdyne interface and have to say it’s fucking awesome! Will post more details on under the Pi AD2 tag on my blog tomorrow.
Went 20:00 for 10.75km and 455 calories.
Dead Stop
Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.
Warm-up – 3 Sets
- 2 Inch Worms
- 4 Ring Rows
- 8 Mountain Climbers
Strength – Deadlift
- 5×45#
- 5×135
- 5×205
- 5×255
- 5×285
- 5×315
Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.
Conditioning
3 Rounds
- 10 Box Jumps (24″)
- 10 Burpee Box Jumps (24″)
- 10 Power Cleans (135#)
- 10 Burpees over the Bar
Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.
Gymnastics Strength
4 Sets
- Max Strict Pull-ups
- Max Strict Ring Dips
I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.
Oh Thrusters
Went in before the 5:30 class.
Warm-up
- 2:00 Airdyne
- Thrusters
- 5×45#
- 5×95#
Thruster Attack Week 3 Workout 2
Every 1:30 for 8 Sets
- 8 Thrusters (135#)
Went the 2 extra sets this week again when I felt fine after the 6th set. Used a rack and wore my belt. Wasn’t really up for more squatting, but jumped in with class.
Overhead Squats
1 second pauses. I also went close grip since I wasn’t going heavy.
- 3×45#
- 3×65
- 3×75
- 3×95
- 3×115
- 3×135
- 3×145
I was getting light-headed on the last two sets, so decided not to do the metcon.
Conditioning
2,000m Row
Kept a steady pace around 2:00/500m and slowly took a second off the pace here and there. Finished at 7:52.
I gave a sneak peak last week at a new interface for the Airdyne AD2 I’ve been building. I’ve been writing a series of posts over on my main blog about the process and published part 5 today, which shows the first version.
More Tabata Thrusting
Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.
Warm-up – 2 Sets
- 15 Pass Thrus
- 10 Air Squats
- 10 Push-ups
Strength – Push Press
- 6×45#
- 6×95
- 6×125
- 6×155
- 6×175
- 6×195
Conditioning
9:00 EMOM (alt)
- 14 cal Row
- 8 Deadlift (225#)
- 10 Toes to Rings
Nice and easy.
8 Rounds
- 20s Wall Balls (14#, 10′)
- 10s Rest
- 20s Plank (hands)
- 10s Rest
I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.
Sunday Shoulders
Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.
Strength – Bench Press
- 10×45#
- 8×95
- 6×135
- 4×165
- 4×185
- 4×205
- 4×225
Been awhile since I’ve benched.
Thruster Attack – Week 3 Workout 1
3 Sets
- 10 Rounds
- 20s work (35#)
- 10s rest
- 2:30 Rest
Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.
Conditioning
4 Rounds
- 50 DU
- 10 Pull-ups
- 16 Lunges
- 20 Push-ups
- 25 V-ups
I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.
Thanksgiving
Happy Thanksgiving!
Before the Lions game and feast I got in a workout.
Accessory
10 Sets
- 20 DB Curls (15#, alternating)
- 10 Push-ups
Not all go-go, but I just kept going from one movement to the other.
Conditioning
10:00 Air Dyne – 300 FY
Not easy with my quads as sore as they are. 28 calories shy of my PR with 330 calories and 3.96 miles according to the Airdyne AD2 display. With the Raspberry Pi replacement I’m building on it the numbers were very accurate. The distance difference is only a matter of which second recording was stopped, and the calories calculations need a little more testing and tweaking to get right. Less than 2% off on the calories, which in reality might only be a rounding difference in the code.
Attack Bonus
My legs are really sore again. Laying certain ways in bed with the pressure on them hurt. Out in the before heading up north for the holiday.
Warm-up
- 5:00 Air Dyne – 1.487 miles
- Thrusters
- 5×45#
- 5×95
- 5×115
Thruster Attack – Week 2 Workout 2
- EMOM 10 – 6 Thrusters (135#)
I used a rack this week, which was much better. Work the belt again like I did in week 1 to be safe. It already felt really tight from the last 2 days. Felt “great” so I did 2 extra minutes again. Didn’t get dizzy within minutes either like I did last week with the sets of 5. Rested 10 minutes and then…
Conditioning
8:00 AMRAP
- 10 cal Ski Erg
- 25 Zeus Double Unders
On paper I had 15 calories, but I forgot how long they take on the skier so during that first round I adjusted the plan. Never missed with the Zeus but damn does that thing send your heart rate sky-high! I got through 5 rounds, 10 cals, and 12 dubs.
Multiples of 3
Late workout around 9pm. Warmed up with an easy 5 minutes on the Airdyne.
15:00 AMRAP
- 12 Sit-ups
- 9 Step-ups (24″)
- 6 Power Snatches (75#)
- 3 Strict Pull-ups
Did 9 rounds plus 6 sit-ups. Where’s my pecan pie?
Just The Thrusters
Got a headache Saturday night (maybe from too much computing) and had it into Sunday afternoon. Should have done something last night, but I was a bum. Forced myself out in the garage today, finally, after 7pm.
Thruster Attack – Week 2 Workout 1
- 16 rounds
- 20s Thrusters (25#, 8 reps)
- 10s Rest
- 4 min rest
- 16 rounds
- 20s Thrusters (25#, 8 reps)
- 10s Rest
I tried not to keep an eye on the clock during the first “set” but you kind of have to or risk getting into your rest time. In the 2nd set I turned away from the clock and it worked again. I finally gave in and when I turned to look, there was only 1 round to go. Forgot how much the shoulders start burning with that 67% increase in weight from week 1.
No warm-up. No strength work. No classic CrossFit met-con. Just grind out a lot of reps.
Excited to see the addition of the 35-39 Master Division for the 2017 Games season and a change of location to Madison, Wisconsin. Will be neat to see how I stack up. Nice that CrossFit finally released the schedule early instead of waiting until January.
Testing
Was up late coding and spent a lot of time on the Airdyne today getting sample data. I did a hard 36 seconds for 56 calories and then shortly after went 10 minute varying my paces (again for sample data) so I’ll count those as today’s workout. In the 10 minutes I went 3.03 miles and 193 calories.
