Tag: Airdyne

All of the Change

First pre-heated garage session of the winter. Warmed up with 5 minutes on the Air Dyne for 1.55 miles.

  • 10×65# Safety Bar Squats
  • 10×45# Shoulder Press
  • 6×155# Safety Bar Squats
  • 6×95#  Shoulder Press
  • 4×225# Safety Bar Squats
  • 4×115#  Shoulder Press
  • 4×255# Safety Bar Squats
  • 4×130#  Shoulder Press
  • 4×275# Safety Bar Squats
  • 4×137.5#  Shoulder Press
  • 4×280# Safety Bar Squats
  • 4×138.75#  Shoulder Press
  • 4×285# Safety Bar Squats
  • 4×140#  Shoulder Press
  • 4×290# Safety Bar Squats
  • 4×141.25#  Shoulder Press
  • 4×297.5# Safety Bar Squats (extra 2.5# on right side!)
  • 4×142.5#  Shoulder Press
  • 4×300# Safety Bar Squats
  • 4×143.75#  Shoulder Press

Actually there were a few firsts today. First heavy squat session in the new lifters. I love the way they feel. My feet are so solid with the ground now. First session using all of my change plates (0.625#, 2.5#, 5#, and 10#) at the same time between the two bars. I thought it was the first time I used the washer “plates” but there was one other time right when I bought them.

Since I was lifting by myself I didn’t want to continue with the alternating EMOM of bench press and front squats due to safety of benching alone and with just one rack it wouldn’t be easy to setup unless I squatted off the jerk blocks. Plus I front squatted 3 times last week so was up for something different. It’s easy to shoulder press off the jerk blocks and I don’t get a chance to use the safety squat bar enough, so it was a pretty easy choice.

I actually planned to do a 10:00 alternating EMOM with 4×275# and 4×137.5# but as I warmed up I didn’t feel like going that fast and working up such a sweat. So I started at those weights and slowly added weight. The plan was 5 sets, but then I saw that one more set would use up all of the change I had laying around. Again, easy choice. 🙂 Not really sure how I managed to get that extra 2.5# on the right side of the bar and I actually didn’t even notice it during the set.

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

20:00 EMOM (alt)

  • 5 Strict C2B Ring Pull-ups
  • 10 Weighted GHD Sit-ups (20#)
  • 5 OHS (155#)
  • 5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

  • 4 Rounds
    • 200 Calorie row
    • 3:00 Rest
  • 5:00 Rest
  • 5 Rounds for time
    • 5 Burpees over the rower
    • 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

  • Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
  • Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
  • Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
  • Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

Ok, I’ll Do Something

Got up and didn’t feel like hitting the recovery work I had planned. Figured I could use a complete rest day.

After a break from work in the afternoon I decided to get on the Air Dyne (AD2) for 30 minutes. Went at a higher cadence that I normally do for active recovery work, thinking back to the HR training stuff I talked about with Joe on my work trip. I wasn’t wearing my HR monitor, but based effort off the rpms on the monitor. Usually I’m going at about 60 and today I was going high 60s up to 70-71 at the end. Went 10.02 miles / 16.12 km, which is nearly 1 km more than I’d done for a half hour according to BTWB.

Recovered

Enjoyed the last couple of days away from work after spending an awesome week with everyone in the company out in Park City, Utah. Did a lot of relaxing by pulling double days in the gym. Thought about testing the 2k row today, but with all of the work I put in, I’m feeling a little beat up.

After sleeping in again, I went straight out to the garage and jumped on the Air Dyne (AD2) for an easy 20 minutes, covering 6.08 miles.

We have about another 1.5 weeks in the gym challenge, and I’ve seen a nice decline in my weight over the trip. After a couple more days from getting home, I’m down 5+ pounds over 10 days. Weighed in at 198.3 this morning. I haven’t been this light since April.

Heart Rate Zone Training

If anyone knows of a decent iOS app that can be used for training in specific heart rate zones, please leave a comment and let me know. Looking for something that will alert you when you get out of the specified zone. I mostly want it for training zone 1 or 2 aerobic workouts. I tried a couple today that were both fails.

Out in the garage at 8:30am for 20 minutes of active recovery on the Air Dyne (AD2). Feeling a little wiped out from the last week. Went 6.23 miles.

Almost 40 Minutes in the Seat

Still sore and even more sore from yesterday’s workout. In to the gym around 12:30.

Warm-up

3 Rounds

  • 10 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Engine

5 Sets

  • 2,000m
  • 2:30 Rest

Programmed rates and my own pace goals…

  1. 20 s/m (2:00/500m)
  2. 21 (1:59)
  3. 22 (1:58)
  4. 21 (1:58)
  5. 20 (1:59)

The paces are a split faster than last week for the respective rates, with the slightly higher rates this week as well. Oh and 30 seconds less rest made a big difference! In the 3rd interval I was really having to concentrate on keeping up my pace to stay on track. Hit all my goals, so it was a good session.

rowing-wod-w8s2.jpg

Legs were pretty tired after that and my low back was getting pumped up after the 3rd round. I used a pre-workout sample before going to the gym and it’s always the same for me. I regret taking it. How does anyone enjoy drinking those? Always feels like my face is going to peel off. Not worth it. I’ll stick to drinking aminos.

If I had to bet, I’m thinking next week will be 4x2k at 21-22-23-22 with 2 minutes rest between.