Tag: Airdyne

High 50s

My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.

Warm-up

  • 3:00 Airdyne (0.91 mile)
  • 3 Sets
    • 7/7 DB OHS (40#)
    • 10 Glute Bridge (50#)
    • 10/10 Single Arm Single Leg DB RDL (40#)

I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.

Conditioning

20:00 AMRAP

  • 400m Run
  • 20 DB Push Press (40#)
  • 40 Air Squats

It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.

Too Much Booty

Got in a workout this morning before leaving Rogers City. No warm-up.

300 FY

10:00 AMRAP

  • Airdyne cals

My plan was to start hot for 60-90 seconds and then settle in at 82-83 RPM. Worked out well and I set a PR by 7 calories. Got 365 and tallied 4.25 miles. Jumped back on for a slow 5 minutes to flush the legs and did 1.23 miles (60 cals).

Midline

Plank Holds (hands)

  • 4:00
  • 2:00 rest
  • 2:00
  • 1:00 rest
  • 3:00

The first 4 minutes felt easy. The last 1:30 of the 3 minute hold was a struggle.

Blew out a pair of jeans for the first time!

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Stack It Up

Out in the garage before lunch.

Warm-up – 3 Sets

  • 20 Push-ups
  • 10/10 Single Leg Glute Bridges
  • 10/10 Single Arm Single Leg DB RDL (40#)

Conditioning

  • 20:00 Airdyne

Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.

Midline

E2M – 4 Sets

  • Russian Twist Stack
    • 10-25-10-25-15-15-25-10-25-10#

Move the plates and move them back.

Making Men

Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.

Out in the garage for a workout before a late lunch.

Warm-up

5:00 Airdyne – 1.51 miles

Strength – Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3x3x225

I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.

Conditioning

4 Rounds

  • 10 Renegade Man Makers (35# DBs)
  • 20 GHD Sit-ups (parallel)

Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.

6 Years

Wow, it’s been 6 years since my first CrossFit workout. I’m still learning and progressing.

Upper abs, upper back, shoulders, biceps, and hands are all sore from the last two days. The hand thing is odd and not something I remember feeling. Maybe from the 75 heavy American swings yesterday.

Out in the garage for 30 minutes on the Airdyne. Did 10.65 miles, which is far off from my best of 11.23 and I felt like I had a pretty good pace, though I did pick it up in the last 10-15 minutes knowing how far off that pace I was. Looking back at my logs, I have kept higher pacing in my best 30 minute “rides’ compared to my best 20 minutes rides. I guess I’ll have to pick up the pace the next time I try 20.

Can Still Snatch

Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.

Warm-up – 3 Sets

  • 1:30 Airdyne
  • 10 Close Grip OHS (45#)
  • 20 Push-ups

My pinkies were up against the inside of the first knurl marks on the bar.

Power Snatch

  • 2x3x45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×175

Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.

Conditioning

12:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Pistols
  • 3 Strict Chin-ups
  • 6 DB Snatch (50#)

I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.

Thanks Sam

Another strength AMRAP today at the gym, with push press. I’m going to limit some of my pressing until my shoulder gets better. So I did a workout in the garage. Originally I was going to do a version of the 18 minute AMRAP programmed at the gym, but my back seems really tight today, so I decided not to touch a barbell. I had planned to do “AirDyne Hell” on Saturday but didn’t end up working out, so when I saw Sam Briggs’ Instagram post today, I had my new workout. I cut back to 10 rounds instead of 12 and did 9:30 rest at the halfway point so I could keep starting on the top of minutes.

10 Rounds

  • 30s Airdyne cals
  • 4:30 Rest (9:30 between 5 & 6)

In only takes a couple of rounds for this to turn deadly. On the first five I went 40-45-41-39-41. During the long break I took something down into the basement and nearly fell down the stairs my legs were shaking so bad! My pacing didn’t seem to recover with the longer rest. I went 38-39-36-37-36 on the last five. After round 6 and through the rest of it I felt like I might barf.

Crazy that only 5 minutes of actual work time over a 50 minute period can feel so terrible. I think I’ve been neglecting this energy system lately.