Airdyne – Page 29 – Nick Momrik's Fitness Logs

Testing Twenty

Slept in this morning after getting up in the middle of the night to order my iPhone 6s. Headed to CFi just before noon.

Warm-up

Easy 3:00 on the Air Dyne for 61 calories.

Row

20:00 for max meters

In the first week test I was not happy with my performance of 5,150 meters at an average pace of 1:56.5 because in my recent 5k PR I averaged 1:53.8 in just under 19 minutes. World’s apart. In that first test I started out at a good pace but couldn’t hold and just kept drifting away.

Today I followed the plan set out in the program and set my target at a 1:54 average, knowing I shouldn’t have much of a problem beating it and getting near or under the pace I did for the 5k. Having to hold back in the first 10 minutes was tough but I trusted in the plan. If you notice the pace of the first 2:00 split is low that’s because of going hard for the first 10 strokes and then settling in around 1:57.

Between 5 and 6 minutes the average was right an 1:56.0, and I held exact there until around 9 minutes in, when it started to creep down. From there it kept getting lower each minute. When I passed 5,000 meters it wasn’t off a PR time by more than 5 seconds and I was just starting my kick going into the final stretch, so I could have easily beat it. Averaged a 1:53.6 or .7, depending on if you’re looking at the ending screen or the splits, to beat my goal pace. Total of 5,278 meters for a 128 meter jump over week 1. I think I could have done a better job from about 8 minutes left to 4 minutes left, which I’ll have to remember the next time I do a 5k test.

Happy with the progress and the things I’ve learned about the erg so far, but still a lot of room for improvement. Excited for the next phase.

I don’t know why I didn’t take my shirt off today. It got very uncomfortable after about 5 minutes when the sweat started pouring out.

Accessory

5 Sets

8/8 Single Leg RDL (115#)
15 Decline DB Bench (45# DBs)
5 Supinated Pendlay Rows (135-145-145-155-155#)

Gradually going up on the RDLs each week. My posterior chain felt a lot tighter when I was standing on my right leg. The bench was easy even at 15 reps. First time trying Pendlay Rows with the reverse grip; definitely a different feel to it.

Rowing Retests

Got in to the gym before the 9am class started to get going on my rowing for the day.

Warm-up

3 Rounds NFT

8 Reverse Hyper (160#)
1:00 Air Dyne

Row

3:00 for distance
10:00 Rest
250m for time
Rest as needed (about 6:00)
20:00 at low intensity

I just didn’t have the juice for the 3 minute test. Beat the first week, but that was limited by 24 s/m so can’t really compare. I did 904 meters, but was thinking maybe I could get close to a 1k. Legs just didn’t have any go.

Felt like I recovered well in the 10 minutes. Took me what seemed like a long time to get going (under 1:20/500m pace) on the 250 but when I got there I was able to hold on. My PR was a 40.4 and I was thinking sub 40 might be possible. Got close with 40.1. My first 100m was in 16.6 compared to my PR of 16.0, so just need to start better and I’ll have it.

I actually wasn’t as out of breath after this as I’ve been in the past. Those power intervals must be working. Took about 6 minutes and then got in on the easy row. Tried to stay around a 2:14-2:15 pace and 24 s/m. Ended up with 4,465 meters and a 2:14.3/500m average.

Can’t wait to see the Team Series workouts released tonight!

Only 1:00 Rest

Sore in a few places from the last couple of days. Deadlifts got my hamstrings, both days got my shoulders, all of the pressing yesterday got my traps, and I think the heavy squats followed up by the set of 35 squats in the metcon got the rest of my legs. Went in around 5pm to get in my rowing.

Warm-up

3 Rounds NFT

10 Reverse Hyper (160#)
1:00 Air Dyne

Row: Power Intervals

1:00 @ 24 s/m
1:00 Rest
1:00 @ 26
1:00 Rest
1:00 @ 28
1:00 Rest
1:00 28+ (must be rowing full length)
1:00 Rest
1:00 Flat-out (full length not required)
15:00 Rest then repeat

Oh my! From 2 minutes of rest, to 1:40, to 1:20, and finally down to a minute. Big improvement during both sets on the 24-26-28, but I had no power left for the final 2 minutes of each set. I was still able to set a new best for the first set and total though. Total of 3,181 meters this week, up from the first week of 3,088, the second week with 3,166, and last week with 3,174. Same work time every week just less rest between each minute of work. I stuck to the same 15 minutes of rest between sets, which was definitely needed.

Pretty sure this is the first week where my pace/500m has actually gotten slower in the final minute. In the first set I actually kind of stopped for a second or two before I slapped myself and kept going. So much lactic acid build up after the first four minutes.

rowing-wod-w5s2

Next week is a retest so I’m excited to see where I’m add. Should see a nice improvement if this power intervals are any indication. Timing is good too since I’ll need to get in the Team Series workouts.

I think tomorrow is going to turn into a light day instead of going to the 10am class. Feeling a little rough from this week and don’t want to go into testing and the Team Series beat up.

Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked out in the garage before 5pm.

Warm-up

3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

10×65#
6×135#
3×185#
3×225#
3×245#
3×255#
3×265#
3×275#
3×285#
3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

10 Shoulder Presses (115#)
15 OHS
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

4/15/13 – 14:03
7/21/14 – 13:34
9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…

On Target

Felt fatigued this morning, especially in the lower body. Skipped out on CrossFit in the morning. Between golf and mowing the lawn, went over 11.5 miles on foot yesterday according to the iOS Health app. I think it had a cumulative effect in addition to the weekend workouts.

2015-08-31-on-foot

Made it to CFi in the afternoon when I needed a break from work.

Warm-up

3 Sets

10 Reverse Hyper (210#)
1:00 Air Dyne (AD2)

Row: Pacing & Engine

Interval 1
- 4:00 @ 20 s/m
- 4:00 @ 22
- 2:00 @ 26
- 2:00 @ 28
6:00 Rest
Interval 2
- 4:00 @ 22
- 3:00 at rate 24
- 2:00 @ 26
- 1:00 @ 28
- 1:00 @ 28+ (full length)
- 1:00 flat-out

Final week before retesting. This was a challenging upgrade to the pacing workouts. Starts to converge on the power intervals at the end. The 4 s/m jump in the first set was interesting. Bumped up the pace @ 20 strokes/min right out of the gate and increased from there. Wasn’t too bad. Looking back I’m a little surprised to see how consistent my pacing was and how I was damn near spot on with the 2 second change for every 2 strokes per minute. Must be getting a lot more comfortable in the seat. The end of the 2nd twelve minutes was pretty damn tough. Went a total of 6,221 meters.

rowing-wod-w5s1

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

3 Sets
- 10 Reverse Hypers (140#)
- 1:00 Air Dyne
Bottom Squat Hold
Cleans
- 5×45#
- 3×95#
- 2×135#
- 2×165#

Conditioning

800m Run
5 Squat Cleans (205#)
600m Run
10 Squat Cleans (155#)
400m Run
15 Squat Cleans (135#)
200m Run
20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

30s L-sit
8/8 Single Leg RDL (53-53-60-60-70-70# KB)
3 Wall Walks
10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

First Amanda

First time I’ve been able to make it for a Saturday class in nearly 2 months I think.

Warm-up

PVC Pass-thrus
PVC Good Mornings
Air Squats
Bottom Squat Hold

Strength: 2 Front Squats + 3 Back Squats

45#
135#
205#
235#
3 sets @ 255#

Nothing crazy compared to what I’ve done in the past. Solid positioning though.

Conditioning

“Amanda”

9-7-5

Muscle-ups
Squat Snatches (135#)

Went 3-3-3, 3-2-2, 2-F-1-1-1 on the muscle-ups. That first round of snatches felt like it took forever; I kept wondering if I missed counting some reps. With the extra rest I had to take during the round of 5 muscle-ups I was able to speed through the final snatches. Snatches were singles the entire way though. Finished in 9:26. My first try at Amanda last December was with a 10 minute cap and I still had 4 snatches left so this was a nice PR even though I haven’t been doing many MU or snatches lately.

Out in the garage around 6pm.

OHS: 33X3 Tempo

3×45#
3×65#
3×85#
3×95#
3×105#
3×115#
3×125#
3×135#
3×145#

Started with the jerk grip again and slowly moved hands wider through the sets until I was touching the ends on the final set. Pretty unstable in those first few sets due to the grip width. Shaky at the end due to the time under tension and the load, but 10# heavier than last week with more sets.

Accessory & Aerobic

5 Sets

10 Decline DB Bench Press (50# DBs)
4:00 Air Dyne (AD2) in Z1

Figured I might as well combine these two to save time instead of sitting around doing nothing between the press sets. Wore the HRM to keep track and make sure I stayed in zone 1. Can you tell where I was pressing? 😉

2015-08-29-hr

Finished up with Crossover Symmetry Iron Scap.

Cut Another Twenty

Didn’t get to the gym early so none of my special warm-ups. 😦

Warm-up

Bottom Squat Hold
2 Bar Hangs (30s)
Jumping Jacks
Air Squats
Mountain Climbers

Strength: Front Squats

10×45#
5×135#
3×185#
3×225#
3×245#
3×265#
2x3x285#

Wore a belt for 245 and above. Would have liked another set or two but everyone else rushed through and was done before I even did my first set with 285#.

Conditioning

3 Rounds

1:00 Ball Slams (25#)
1:00 Russian KBS (70#)
1:00 Thrusters (45#)
1:00 Row (calories)
1:00 Rest

Felt good and was able to keep pushing a little harder each round for 84-92-94 reps.

Midline

10-20-30 GHD Sit-ups (parallel)
10-20-30 Russian Twists (55# plate)
1:00 Plank

Kept the GHDs to parallel today because touching the ground seems to aggravate my low back. Did everything unbroken.

Had an appointment at the chiropractor in the evening and then back to the gym for session 2.

Warm-up

3:00 Air Dyne (AD2)

Row: Power Intervals

1:00 @ 24 s/m
1:20 Rest
1:00 @ 26
1:20 Rest
1:00 @ 28
1:20 Rest
1:00 28+ (must be rowing full length)
1:20 Rest
1:00 Flat-out (full length not required)
15:00 Rest then repeat

Same thing as the last two weeks except cut out another 20 seconds of rest between each row.

rowing-wod-week4-session2

Even with the shorter rest periods, I was able to beat the 1,583 meters I got in both sets last week by a comfortable margin. I started to hit the wall in the second pass through but was still able to beat last weeks total with 3,174 meters today. Seems like this program is working really well.

Walked a couple hundred meters outside to cool down.

Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

PVC Pass-thrus
Bottom Squat Hold
Shoulder stretching

Strength – Shoulder Press

10×45#
5×75#
3×95#
3×135#
1×145#
1×155#
1×165#
1×170#
1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

10:00 AMRAP
- 12 Burpees
- 4 Bear Complex (95#)
4:00 Rest
6:00 AMRAP
- 8 Deadlifts (95#)
- 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

1:00 Air Dyne
12 Reverse Hyper (210#)

Row: Pacing & Engine

Interval 1
- 3:00 @ 20 s/m
- 3:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
5:00 Rest
Interval 2
- 2:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 2:00 @ 28
5:00 Rest
Interval 3
- 3:00 @ 24
- 3:00 @ 26
- 1:00 @ 28
- 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

5×115#
3×135#
3×155#
1×175#
1×195#
1×215#
1×230#
1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.

Return to Row

In for the 9am this morning.

Warm-up

Crossover Symmetry Activation
3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

45#
75#
115#
135#
145#
150#
160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

10 American Kettlebell Swings (70#)
10 OH Walking Lunges (53#)
400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

8 Reverse Hyper (210#)
1:00 Air Dyne

Row: Pacing & Engine

Interval 1
- 5:00 @ 20 s/m
- 4:00 @ 22
- 3:00 @ 24
5:00 Rest
Interval 2
- 3:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 1:00 @ 28
5:00 Rest
Interval 3
- 2:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1