Tag: Airdyne

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

Back and Forth

Still feeling those plyo lunges in my buttocks. Out in the garage at noon. Started with Crossover Symmetry Activation.

Warm-up

1,500m Ski Erg – 6:52.4

Conditioning

  • Buy-in: 150 Walking Lunges
  • 3 Rounds
    • 50 Lateral Bar Hops
    • 25 GHD Sit-ups
    • 25 Back Extensions
  • Cash-out: 150 Walking Lunges

Was hoping to do this down my street but it was raining out, so I was limited to the garage. Was able to do 5 steps each way. Only stepped through into the next lunge on the 30 at the end, but all were unbroken other than stopping to grab my hoodie after 15 reps in the cash-out. I did the 2nd and 3rd rounds of GHDs as 15-10 and the second round of back extensions the same. I tripped in my first 10 bar hops because my legs felt like jello from the lunges. Took me 21:17 to finish.

Did 10 minutes on the Air Dyne (AD2) to help flush out the legs after all of those lunges and went 4.26km. Did Crossover Symmetry Iron Scap too. Will do a set of back stretches tonight.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

  • 1:00 Plank
  • 10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

  • 6 Rounds
    • 30s Ski Erg
    • 30s Rest
  • 3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

  • 8:00 Air Dyne
  • 5 Rounds
    • 20 Plyo Lunges
    • 20 Push-ups
  • 8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

  • 50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.

Still Sore

Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.

  • 25-20-15-10-5 GHD Sit-ups
  • 100-80-60-40-20 DU

I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.

3 Sets

  • 3:00 Plank
  • 3:00 Air Dyne (AD2) @ ~75rpm

I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.

Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.

Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.

Oww

My legs ache. All over. My wrists are sore too. 15.5, you win!

I did the back stretches in the morning. Went out to the garage close to 4pm to move.

Warm-up

CS-bands-attached

  • 10:00 Air Dyne (AD2) – 4.28km
  • Crossover Symmetry Activation

Midline

5 Sets

  • 5 Back Extensions (51X3 Tempo)
  • 40s Hollow Hold

Took my time. Hollow holds were tough on the last 2.

Conditioning

20 Rounds

  • 8 Ski (calories)
  • 5 GHD Sit-ups

Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.

Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.

What Will Castro Announce?

Get it done in the morning! Fired up the Barbell Shrugged episode with the MusclePharm president (I really like the MP products) and knocked out a bunch of recovery stuff.

Started with the back stretches in the house and then out to the garage for Crossover Symmetry Activation. Jumped on the Air Dyne for 20:00, going 9.94km. Finished up with Crossover Symmetry Iron Scap.

Looking forward to seeing the CrossFit Games Open Workout 15.5 announcement tonight. My guess for the workout was:

Continuous clock with a time for the row and a total time…

  • 15.5 – 1,000m Row
  • 15.5a – 3 Rounds
    • 25 Burpee Box Jump Overs (24/20″)
    • 25 Thrusters (95/65#)

Would be pretty awful. Everyone is betting on some combination of rowing, thrusters, box jumps, and burpees. Wouldn’t surprise me if Castro does something we’re not expecting.

With score validations for 15.4 closing last night, I moved up to 14,800/141,772 for top 10.4% of men in the world. With a good final score I could crack that top 10%.

Update: My Crossover Cords came a day early!

Getting CS Official

My thighs are sore from yesterday and maybe a little in my ass, but nothing other than that. Did some 15 minutes of back stretching and then headed out to the garage close to 1pm. CS-bandsDid Crossover Symmetry Activation to start things off. Just the extra bit I’ve been doing this lately I can already tell a difference in my left shoulder. The impingement would bother me in the reverse fly before but doesn’t anymore. I ordered some of the official bands (purple, red, and blue) earlier today since I don’t feel like having a snapped band take out an eye and the correct resistance will help me more. I do the routine enough at home that it’s worth spending the money. I know it works too because it’s the only thing that improved my impingement last year.

Just a recovery type workout for today. 30:00 on the Air Dyne (AD2) with a 2:00 plank hold in the middle after every 5 minutes, for a total of 5 holds. I did the holds on my hands, fists (that was a first), hands, hands, and finally elbows. I feel like doing them on the hands is harder on the shoulders and wrists, but easier on the core. My distances on the AD were 2.53, 2.52, 2.57, 2.51, 2.6, and 2.56 kilometers.

Jumped back on the bands for Crossover Symmetry Recovery. I didn’t notice any fatigue or soreness in my shoulders from the 15.4 handstand push-ups until after I got through CSR. I can feel it now!

Did the back stretches again in the afternoon.

Self Maintenance

All human beings should be able to perform basic maintenance on themselves.

Kelly Starrett

Back feels ok. Taking it easy today though so I can do 15.4 tomorrow and then Super Sunday. Out in the garage around 11am.

Warm-up

  • 15:00 of Back Stretching
  • Crossover Symmetry Activation

Saw a routine from Jared Fleming a few weeks ago that he used to help with back problems. I’ve been doing it the last few days. Can’t hurt. Hopefully it’ll help with my tight hamstrings as well.

Conditioning

15 Rounds

  • 150m Ski Erg
  • 1:30 Active Rest
    • 15s Walk
    • 1:00 Air Dyne (slow)
    • 15s Walk

The walk was really the transition time to go around the Jeep from one side of the garage to the other. Forgot to check total distance on the AD. Times on the Ski Erg were:

  1. 31.2
  2. 31.2
  3. 31.5
  4. 31.3
  5. 31.0
  6. 31.1
  7. 31.3
  8. 31.0
  9. 30.9
  10. 31.2
  11. 31.1
  12. 31.2
  13. 31.1
  14. 30.9
  15. 30.4

Accessory

  • 4×15 Banded Reverse Hypers (green)
  • Crossover Symmetry Recovery