Tag: Airdyne

Super Super Sunday

Up early to start Super Sunday at CFi at 8:30 with Alex and Brent. I did Crossover Symmetry Activation and then some light stretching.

Warm-up

  • 10×45# Back Squat
  • 2×24″ Box jump
  • 5×135# Back Squat
  • 2×30″ Box jump
  • 5×185# Back Squat
  • 1×38″ Box jump
  • 5×215# Back Squat
  • 1×41″ Box jump

XWOD

  • 5-5-5-3-3-1 Back Squat
    • 5×235#
    • 5×255#
    • 5×275#
    • 3×290#
    • 3×300#
    • 1×315#
  • 2-1-2-1-2-1 Box Jump
    • 2s: 43.5″
    • 1s: 47.25″

I wasn’t even thinking, but that’s a standing box jump PR. I’d done 47.5″ seated, but never that high standing. Squats felt good with my back. Slowly building it back up. Haven’t attempted 300+ in weeks.

Weightlifting & Gymnastics

Did 5×45#and 3×95# muscle snatches, then 2×135# power snatches.

10:00 EMOM

  • 2 Power Snatches (155#)
  • 4 C2B Pull-ups

Both movements back to back every minute. Felt solid. Butterfly is getting easier and easier. Figured I’d switch up the chest to bar work today by pairing it up with a lift and kill 2 birds with one stone.

Thruster Attack

4 Rounds

  • 3:00 Tabata
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 Rest

I think last week was much worse, so hopefully means this work is paying off. I really enjoy being able to think about improving different parts of the squat and press during all of these reps. Pushing the bar back on the press in having a good carryover to my other overhead lifting movements. I did 8 reps every work period except for the final one when I busted out 10.

Brent talked me into going over to Survival Fitness for the 11am class for a partner workout with him. Sure, why not! It was a big class with 30 people. We formed 2 lines and did a dynamic warm-up of stuff like zombie kicks, lunge & twist, butt kicks, bear crawls, power skips, and I don’t remember what else. Then teams split up into the different areas and we rotated between 3 different 10 minute workouts.

10:00 AMRAP

  • 10-9-8-7-6-5-4-3-2-1 OHS (75#)
  • 10-9-8-7-6-5-4-3-2-1 Ring Rows

* Partner A does a round of 10 and then partner B does a round of 10. Same with 9 and so on. After the round of 1, start again with 10.

We were cruising for the most part with ring rows slowing us down a bit. I started us off, we got through the entire ladder, both did another round of 10, I got through the round of 9, and then Brent got 8 of 9 OHS.

Rest 3:00

10:00 AMRAP

  • 15 cal Air Dyne (AD6)
  • 80′ Burpee Broad Jump

* One partner working at a time. Split up work however you want.

I started off on the AD, Brent came at my from the other side of the building for 40′ of the burpee broad jumps, and then I did the second half. Then he was ready to go on the AD and we kept using that same strategy throughout, which worked really well. We got through 9 rounds of the AD (so I did 5) and then Brent was one burpee broad jump short of getting us 40′.

Rest 3:00

10:00

  • MAX Prowler Push
    • 50′ High Push
    • 50′ Low Push

We got in 2 attempts each. I did 270# on the sled (which weighted another 20# or so) and then 360#. Pretty brutal after all the work I’d done so far for the day.

Off to golf 18 (with card) this afternoon. I should sleep well tonight!

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

  • 1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×275#
  • 5×285#

Felt pretty good.

Bench Press

  • 10×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×235#
  • 1×245# (PR)
  • 1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

  • 1,000m Row
  • 4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

  • GHD Sit-ups
  • Back Extensions

Not for time. Just to get in some extra work.

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

  • Bar Hangs
  • 3 Rounds of “Cindy”
    • 5 Pull-ups (strict)
    • 10 Push-ups
    • 15 Air Squats
  • Deadlifts
    • 4×155#
    • 4×245#
    • 4×315#

XWOD

7 Rounds

  • 4 Deadlifts (345#)
  • 1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

  • 6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

  • 1:20
    • 15 C2D Push-ups
    • Air Dyne
  • 1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

  • 20 Russian Twists (53#)
  • 20 Sit-ups

Friday Grindin’

Forgot I wanted to finish off the 2nd week of Smolov Jr before class, so rushed off to get there. Hit up Crossover Symmetry Activation and got right into it the lifts.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10x3x142.5#

I nearly missed the last one in the 8th working set, but made sure to keep tight and use the bounce on the final two sets and didn’t have a problem. One more week of the cycle and then I might reset for another one instead of testing my max.

Did some banded tricep stretching after to continue warming up.

Skill

IMG_4866Practiced triple unders for 8-10 minutes. First by just getting one at a time and stopping. I was able to get 2 in a row several times, but I need to work on slowing down the rope after the 3rd spin because it kept coming around and hitting my feet before I had time to jump again. Jump will need work too. I was kicking my feet back a lot. I think I’ll have to work on these using my Rx rope instead of the RPM, because the bare cable can draw blood!

Conditioning

20:00 AMRAP

  • 10 Power Cleans (155#)
  • 15 T2B
  • 20 Deadlifts (155#)
  • 25 Sit-ups
  • 30 Air Squats

All singles for the cleans, 3 sets of 5 each round for toes to bar, and broke deadlifts up into 2 sets of either 10-10, 11-9, or 12-8. Completed 3 full rounds plus 10 cleans, 15 t2b, 20 deadlifts, and 3 sit-ups. It was a grinder!

Accessory

Farmer’s Carry

  • 135m (62# & 53# KBs)
  • 100m (62# & 53# KBs)
  • 100m (2×44# KBs)
  • 135m (2×44# KBs)

Owwww! Shoulders and forearms on fire after this.

Quick afternoon session in the garage. Warmed up with 5 minutes on the Air Dyne at about 55 PRM for 2.18km and then rested two minutes.

5 Rounds

  • 10 Plyo Lunges (Jumping)
  • 1:00 Air Dyne
  • 2:00 Rest

Really had to push in the last couple to keep going. Distances were 0.76, 0.78, 0.79, 0.78, and 0.8 km. Cooled down with another 5 on the AD for 2.14km. Rest day tomorrow!

Gimpy Calf

Yesterday I played 18 holes of golf (rode in a cart) in the morning and did DDP YRG Diamond Cutter at night. Body felt pretty beat up all day. My low back felt pretty tight last night when I’d wake up and roll over in bed. In for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Squat Hold
  • Rapid Toe Touches
  • Zombie Kicks
  • Inch Worms w/ Cobra
  • 5 Deadlifts (155#)
  • 3 Deadlifts (245#)
  • 3 Deadlifts (315#)
  • Couple of jump course runs

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (335#)
  • 2-1-2-1-2-1 PVC Jump Course

We had about 6 different PVC heights setup. I tried to get through them all each time, but would often miss the last one once during the double rounds because my spacing was off. I tweaked my left calf on the last jump in the 6th round of the course so didn’t jump again after that. Same area where it was really tight last week. Hopefully nothing serious.

Conditioning

10:00 AMRAP

  • 5 Push-ups
  • 15 Wall Balls (20#, 10′)
  • 20 American KBS (53#)

Kept everything unbroken with an extra breath or two between movements. Finished 5 rounds plus 5 push-ups, 15 wall balls, and 3 swings.

Midline

4 Rounds

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

Strength

Since we switched it up with deadlifts today I needed to get in my shoulder press since I’d already taken 2 days off from last doing them on Saturday. Stayed after class for week 2 day 2 of my 2nd Smolov Jr. cycle.

  • 5×45#
  • 5×95#
  • 5×115#
  • 7x5x127.5#

Little rough after the shoulder work in the WOD. Made it through though.

Kevin had me do a bunch of mobility and SMR work on that left calf. Ouch!

Went out in the garage for an afternoon session around 3. Started with an easy 1,000 meters on the Ski Erg in 5:19 and then rested about 4 minutes.

E2M 30:00

  • 250m Ski Erg

The original plan was to go as long as I could without the time getting over 1:00. I quickly realized that could take all night so I settled on 12 rounds. Got there and said I need the push so did 15. I’d say if your speed starts to drop a couple of seconds, stop anywhere after 10 of these. My splits were 58.6, 58.2, 58.1, 58.1, 58.2, 58.6, 58.2, 58.4, 58.4, 58.4, 58.2, 58.2, 58.1, 58.2, and 56.6. So I had two at 58.6 and all of the rest were 58.1-58.4, with the exception of the 15th, where I pushed through to the end. My shorts and socks were soaked all the way through. Gets hot and humid in the closed garage.

I did a real slow 5:00 on the Air Dyne to cool down since it had started raining outside. Finished up with Crossover Symmetry Plyometrics.

Narrow Grip

My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.

30:00 Air Dyne (AD2) @ Z1

Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.

Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.

OHS

  • 5×45#
  • 3×75#
  • 3×95#
  • 3x60kg
  • 1x70kg
  • 1x80kg
  • 1x85kg
  • 1x90kg
  • 1x95kg
  • Fx100kg (PR attempt)
  • 5x2x60kg (narrow with pinkies on mark)

I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!

Gymnastics

EMOM 10:00

  • 6 C2B Pull-ups

Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.

Conditioning

6 Rounds

  • 10 Weighted Pistols (26# KB)
  • 20 American KBS (53#)

Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.

30-20-10

  • Push-up
  • GHD Sit-up

Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.

Did Crossover Symmetry Iron Scap to call it a weekend.

Ride it Out

My low back, ass, and hamstrings are all pretty sore today. Time for some active recovery, done early morning in the garage.

30:00 Air Dyne (AD2)

Kept the RPMs beween 60-65. Racked up 618 calories and 15.34 km. Stood up 3 or 4 times or different lengths. Was sweating like a pig but wasn’t a high intensity.

At night I did DDP YRG Red Hot Core.

My back side is extremely tight. It’s rough standing up straight when I get out of the chair.

Hump Day Sprints

Weather is still chilly. Might not even get into the lake all week! My mid-back is feeling sore this morning.

Did the DDP Yoga Fat Burner video this morning. I think I like the P90X yoga video a lot better, except for the fact it’s 90 minutes long, but maybe I’ll find the right video from the DDP series as I keep trying them.

A couple of hours later…

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Made it all the way through without having to take extra rest! Will work my way up to being able to do Tabata.

Everyone was heading in to Rogers City to watch Kennedy in the Kiddie Parade. I went in early so I could go to the track on my old high school. Jogged 600m and walked 300m to get warm. Then it was time for a few sprints.

  • 400m Run – 1:07
  • 600m Walk
  • 200m Run – 0:30
  • 300m Walk
  • 100m Run – 0:13.6
  • 300m Walk

Timing yourself in sprints is no easy task. I was wearing a watch, so had a little disadvantage with starts and had to try to look at the time as I crossed the finish line. Close enough I guess for some benchmarks.

Strapped the rings up on the goal post and tested a set of unbroken strict ring dips. Got 15! About a year and a half ago was the last time I tried a big set of ring dips and only got 16 kipping. Quite the difference, when not many of my other bodyweight things (other than muscle-ups) have improved during that time.

8:00 AMRAP

  • 5 Ring Rows
  • 50m Run
  • 5 Ball Slams (15#)
  • 50m Run

Fun workout. I kept the reps low so I could keep moving. Did 8 rounds plus 5 ring rows, a run, and 2 slam balls.

Did backwards overhead throws to get the slam ball back. Took me 5 throws to cover 50+ meters. Great for hip extension!

E30S 10:00

  • 5 Ring Push-ups

I set the rings as low to the ground as I could, but being on the 10′ tall goal post, 10-12″ off ground was the best I could do. Did all 20 sets unbroken.

Got back to my parents and jumped on the Air Dyne (AD2) for 20:00.

  • 5:00 Sitting
  • 5:00 Standing
  • 5:00 Sitting
  • 3:00 Standing
  • 2:00 Sitting

Standing up for a long period of time is no easy task. First time I’ve tried it and it was a good way to mix things up. I kept my pace around 60 rpm for the entire 20 minutes, which is around the 55-60% range for me. Totaled 360 calories.