Tag: Airdyne

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

  • 500m Ski Erg
  • 1:00 Rest
  • 300m Ski Erg
  • 3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

  • 15 GHD Sit-ups
  • 15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

  • 1,000m Row (3:58.1)
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 4×315#
  • 2×365#
  • 2×385#
  • 2×405#
  • 2×425#
  • 2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

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Conditioning

10:00 AMRAP

  • 8 T2B
  • 8 Deadlifts (185#)
  • 16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

  • 12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

  • 400m Row (1:39)
  • 15:00 Stretching & Mobility
  • 4 Rounds NFT
    • 10 American KBS (35#)
    • 6 Wall Balls (20#, 10′)
    • 2 Burpees
    • 2 Good Mornings (PVC)

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

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Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

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Z1 Training with a HRM

Out to the garage after waking up for active recovery. I strapped on my heart rate monitor so that I could see exactly what zone I was in. I’ve always just guessed. Usually I keep the rpm at 55 when I do this, but quickly found out I could push a little harder and get up on the border between zone 1 and 2 with 59-60 rpm. Still felt fine and barely broke a sweat, going 14.56km in 30:00.

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Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

  • 3×15 Reverse Hypers (140#)
  • Air Squats
  • Bottom Squat Hold
  • 30 Mountain Climbers
  • 500m Row

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 4×205#
  • 2×245#
  • 2×265#
  • 2×285#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

  • 10 OH Walking Lunges (45#)
  • 10 MB Cleans (20#)
  • 5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Plank
  • 10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

  • 250m Ski Erg
  • 15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

Finishing Tabata

Had to take another rest day yesterday. This bug will not run its course! Got a ton of sleep last night, but woke up with a headache that hasn’t really gone away all day. Probably should have rested today too, but I’m stubborn. Out in the garage around 5:30.

Warmed up with an easy 2km on the Ski Erg in 9:35.9 and then did 10×45# and 8×65# thrusters.

3 Rounds

  • 3 Tabata Rounds
    • 20s Thrusters (80#)
    • 10s Rest
  • 30s Rest

Got 8 reps in every round, but didn’t have any extra go on the last round today. Just happy to be able to get the work in. Bumped down to 80# instead of the planned 85# with me being sick for the last week. Glad I did too.

Jumped on the Air Dyne (AD2) for 10 minutes and went 4.27km to cool down.

Thruster Attack Week 8 is Complete

Out in the garage around 11:30, though I really did not feel like doing this. Warmed up with 5 minutes on the Air Dyne, going 2.3km. Then I did 10 thrusters with 45# and 5 with 95#.

Thruster Attack

E2M 10:00

  • 14 Thrusters (105#)

Easiest the “heavy” thruster day has felt the entire program! I wore a HRM, which is pretty interesting. 2 more weeks to go!

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Went in at 5 to lift with Alex and work on my clean & jerk, mostly on the clean for now. Trying not to pull with my arms so much and be faster getting under the bar.

I was doing a complex of:

  • Clean Pull
  • Clean & Jerk
  • Clean & Jerk

I didn’t keep track of how many times I went with each weight but it was at last 3 times through with 95#, 135#, 155#, and 175#. Then 2 of the complexes with 185#. My jerks felt pretty terrible for the most part. Started to get the hang of the changes to the clean though and got more comfortable with it.

Wanted to compare to a recent clean at about the same weight, but didn’t really have anything. This is today with 185# on the left. On the right is 190# back in December.