Tag: Airdyne

Recovery Intervals

Slept ok, so that’s good. Didn’t have any of the shooting back pains when it was the worst. Feels pretty rough though. I did some icing and used the TENS unit last night and I’m icing as I type this. Out in the garage after waking up.

Air Dyne (AD2)

3 Sets

  • 10 Rounds
    • 30s @ 85% (75-80 rpm)
    • 30s Slow (
  • 3:00 Rest

Wanted something different instead of the straight 30-40 minutes of active recovery. Didn’t work up a sweat until the end when I went a little harder. For each of the 3 sets I went 4.85km, 4.93km, and 5.13km.

Did Crossover Symmetry Recovery after. I think I’ll jump on the Reverse Hyper tonight at CFi before watching the 15.4 Open announcement.

Reverse Hyper

  • 4x15x210#

Big Drop

My ranking took a big hit with 15.2. I really needed to somehow get through those 14s, but wasn’t close. Down to about 18,102 out of 120,281 of men worldwide for top 15%. Close to my goal of top 14%, but a big drop from 9% after week 1.

Not really that big. 🙂

I was confused by some numbers from 2014, so I went back and looked at the leaderboard and my posts. Looks in the past I’ve calculated percentile placing based on total number of people who have posted at least one score in the Open. But I’m not really sure how the # of men would go down each week, it could only increase. Maybe they have pulled people off the leaderboard in past years. It’s kind of weird. Makes a lot more sense though that I would have calculated like this because so many people drop out each week and the lower ranked folks are the ones more likely to not post a score, which would severely affect my place. So After 15.2 I was really 18,102 out of 140,650 men (see, the # went up from 136k in week 1) who have posted at least one score, not 120k who have posted a score for all workouts. That’s top 12.8% instead of 15% which is a pretty major difference. I’ll have to keep an eye on the leaderboard as the last few weeks go by.

Really hoping this is just a scare tactic and not a hint at pistols since I can’t do any or my right leg with the quad issue. I’d be able to get 1 rep on the left leg, but that’s probably it. I guess if they do program pistols I’ll have to try it out, but I’m not going to risk making it worse. Looking forward to watching Foucher in the announcement tonight; she is one of my favorite female CrossFitters.

https://instagram.com/p/0G5b4Uhoch/

After getting up this morning I went straight out to the garage for some active recovery. So nice to my Air Dyne back. Weather is warming up and didn’t even need to use a heater today.

Air Dyne

  • 40:00

Went 18.53km at an easy steady pace.

Fixed

Parts came in so I could fix the Air Dyne. Missed having it for active recovery and intervals.

ad-parts

I jumped on for 30 minutes and went 13.66km.

Validation closed last night, so the final results are in for 15.1/15.1a. Men posted 136,986 scores I placed 12,278th to be in the top 9%. Pumped!

My off-the-wall prediction for 15.2 is:

7:00 AMRAP
4-8-12-16…

  • Burpee Box Jump (Scaled: Burpee Step-up) (24/20)
  • HSPU (Scaled: Shoulder to OH – 95/65)

Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

  • 3×155#
  • 3×175#
  • 3×195#
  • E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

  • 2 MU

E30S 5:00

  • 5 HR Push-ups

Conditioning

15-12-9

  • C&J (95#)
  • Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

  • 30s @ faster than 10:00 pace (>80 rpm)
  • 30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

  • 2:15 Plank
  • 3:00 Rest
  • 2:00 Plank
  • 3:00 Rest
  • 1:45 Plank
  • 3:00 Rest
  • 1:30 Plank

Schitty Schwinn

The plan was to go 45 minutes on the Air Dyne, but after 20:30 and 9.18km, this happened…

Stripped right out! Hopefully Schwinn will cover the new part. If you’re going to buy an Air Dyne, go on craigslist and buy an old used model, because they hold up much better than any of the new stuff. Or try out an Assault AirBike.

So then I jumped on the Ski Erg for an easy 3,000 meters in 15:50.

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

  • 17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups (parallel)
  • 6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

  • 5 Muscle Snatch (45#)
  • 5 Muscle Snatch (95#)
  • 3 Muscle Snatch (115#)
  • 2 Power Snatch (135#)
  • 2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

  • 3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

  • 1:00 Sit-up
  • 1:00 Burpee
  • 1:00 Row (cal)
  • 1:00 Slam Ball (20#)
  • 1:00 Thruster (75#)
  • 1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

  • MAX Plank Hold
  • 3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Air Dyne Breakfast

Definitely a rest day after going big with deadlifts last night. My back is a little tight, but feeling good. I’m so happy to be able to push some weights again. 🙂

Air Dyne (AD2)

  • 30:00 @ Z1

Went a little slower than I usually do for this type of work, keeping my RPMs around 56-57. Went 13.44km. Good way to start the day.

Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

Warm-up

  • Bottom Squat Hold
  • Arm stretching
  • Band pass-thrus
  • 2 Rounds
    • 20 Mountain Climbers
    • 20 Jumping Jacks

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×125#
  • 6×130#
  • 6×135#
  • 6×140#
  • 6×145#

Meh. Would have liked to get 150 or 155.

Midline

4 Sets

  • 5 Evil Wheels
  • 10/10 Side Bends (62# KB)

Conditioning

12:00 AMRAP

  • 50 Burpees
  • 50 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

Back Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×315#
  • 3×330#
  • 3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

Accessory

5 Rounds

  • 30s OH Holds (15# Training bar w/ 15# plates on bands)
  • 30s Rest
  • 30s Hollow Rocks
  • 30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

Thirties

My quad feels a million times better today. Back to what has been “normal” for the last few months with it. Out in the garage after waking up. Wanted something different, so grabbed this recovery type workout from OPEX.

Air Dyne (AD2)

3 Rounds

  • 10 Sets
    • 30s @ 85%
    • 30s Slow
  • 3:00 Rest

I started off thinking about 85% of my 10 minute pace, which is in the low 70s for RPMs, but realized that was too easy for only 30 seconds at a time. In the 2nd round I bumped up my RPMs to high 70s and then mid 80s in the last. Split distances were 4.73km after 1 round, 9.51km after 2, and 14.62km total.

Did CSA Recovery after I was done.