Tag: Airdyne

Plus One Muscle-up

My hamstrings are spicy! Thrusters always seem to get me. Headed over to Bay City Survival Fitness at 1pm and started with Crossover Symmetry Activation.

Snatches

  • 45# Positions
  • 3×75#
  • 3×95#
  • 2×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • 2x1x175#
  • 1-F-1 x185#

Was only planning on 4 singles with 175, but the first two felt good so I went for 185. I’ll take 2/3 over 90%.

E2M 10:00

  • 4 MU

Four unbroken is a new PR and I did it 5 times!

A few hours later I headed out to the garage. Hit the CS Activation again to prep my shoulders for 200 reps.

“Angie”

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

I hadn’t done this benchmark in over 2 years and I can always use the bodyweight work. It sucked, but I managed a 59 second PR with a time of 22:42 at a bodyweight 17 pounds heavier. Started out doing 5 pull-ups at a time and resting 10 seconds, but couldn’t keep that up and had to switch to alternating between 3s and 2s. Got through the pull-ups in about 8 and a half minutes. Push-ups pretty much went the same way except I wasn’t looking at the clock for pacing early on. I think it took me about 7 minutes (give or take) to knock out the push-ups. Sit-ups were slow, but didn’t stop. The air squats were so much harder than I was expecting. Every time I tried to speed up and knock out some fast ones I got a horrible burn in my quads. Even at the end, in the last 10 reps, I couldn’t speed through them. So nasty!

I hope Kevin doesn’t program anything pull-up related after 59 C2B, 20 muscle-ups, and 100 pull-ups this weekend.

Took about 10 minutes to catch my breath then got on the Air Dyne (AD2) for 15:00 at about 55%. Got 220 calories. Finished up with Crossover Symmetry Plyometrics.

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

New Toy

Yesterday afternoon I put up another sheet of panel board in the garage and installed my new Concept2 SkiErg. Isn’t she pretty?

ski-erg

I thought so, until I used it this morning. Out in the garage around 8am for the first training session of the day. Started with Crossover Symmetry Activation.

SkiErg

  • 1,000m Warm-up (5:14)
  • 2:00 Rest
  • Max effort intervals
    • 60m (0:13)
    • 2:00 Rest
    • 60m (0:13)
    • 2:00 Rest
    • 100m (0:21.5)
    • 2:00 Rest
    • 100m (0:21.1)
    • 2:00 Rest
    • 150m (0:31.6)
    • 2:00 Rest
    • 150m (0:30.8)
    • 3:00 Rest
    • 150m (0:30.7)
    • 3:00 Rest
    • 200m (0:41.0)
    • 3:00 Rest
    • 500m (1:50.8)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Holy shit! The skierg smokes your arms, especially the biceps. Walked 0.43 miles around the block to cool down.

Midline

10:00 EMOM

  • 10 Hollow Rocks
  • 10 Superman Rocks

Did them back to back, so had about 30-35 seconds of rest after the reps.

Kicked back and rested until noon, when it was back out to the garage. Started with Crossover Symmetry Activation again and then did an easy 5:00 on the Air Dyne.

IMG_4746EMOM

  • Odds: 3 Weighted Chin-ups (increasing weight each round)
  • Evens: 2 Strict Pause Ring Dips (unweighted, 2s pause)

* Continue until failure at one movement and then do max reps for one final set with the other movement.

I started the chin-ups with 10# on the belt and went up 5# every round. Only managed 1 at 60#, but even the 3rd with 55# probably was a bit short if anyone had been watching. So that was 10 sets of 3 before failure. I managed to get 6 dips on the max round at the end to total 26 strict pause ring dips. Those were a nice challenge.

Warmed up my front squats with 10×45#, 5×135#, 3×185#, and 3×205#.

E3M

  • 2-2-2-2-2 — Front Squats (225#, 33X1 Tempo)
  • 2-1-2-1-2 — Standing Jump & Reach (both hands)

The movements were back to back, so after racking the bar, I walked out to the driveway and jumped up to touch the rim (basketball hoop) as high as I could. Maybe should have put on the weight vest for the single jumps.

Finished with a moderate paced 10:00 on Air Dyne for 242 cal and then Crossover Symmetry Plyometrics.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.

Gut It Out

Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.

Out in the garage this morning to attack the plan early.

Warm-up

3:00 Bottom Squat Hold

Back Squats

chest-up

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×245#
  • 3×275#
  • 10:00 EMOM 2×295# (Rapid Fire!)

After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.

I went immediately into a 5:00 squat hold. :-/ Felt really good actually.

Good Mornings

E2M 12:00

  • 6×135#

Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.

Double Under Challenge

7 Rounds

  • MAX Unbroken DU (Only count 30+ as a set)
  • 1:30 Rest

I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.

Yep, another 2:00 squat hold.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 2:00 Rest

Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.

Knock Knock Noggin

Woke up wish a pounding headache in the middle of the night and it didn’t start going away until late afternoon. So I didn’t make it to the 9am. The workout was bench press and a bunch of bear complexes, so instead of going in for a night class and having to modify everything, I decided to do some stuff in the garage around 5pm.

Warm-up

3:00 Air Dyne

Conditioning

Running Clock…

  • 0:00 – 0:30 Air Dyne (:30)
  • 0:30 – 1:15 Rest (:45)
  • 1:15 – 2:15 AD (1:00)
  • 2:15 – 3:45 Rest (1:30)
  • 3:45 – 5:15 AD (1:30)
  • 5:15 – 7:30 Rest (2:15)
  • 7:30 – 9:30 AD (2:00)
  • 9:30 – 12:30 Rest (3:00)
  • 12:30 – 14:30 AD (2:00)
  • 14:30 – 16:45 Rest (2:15)
  • 16:45 – 18:15 AD (1:30)
  • 18:15 – 19:45 Rest (1:30)
  • 19:45 – 20:45 AD (1:00)
  • 20:45 – 21:30 Rest (:45)
  • 21:30 – 22:00 AD (:30)

Notice how the work rest just goes backwards after the 3:00 rest in the middle. I used my AD2 and accumulated 456 calories.

Midline & Mobility

5 Rounds NFT

  • 60s Plank
  • 90s Bottom Squat Hold
  • 30s Shoulder Box Stretch

Shoulder Box Stretch?

shoulder-box-stretch

Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine. Again, be patient. You’ll probably look more like the lower image than the upper image when you start out.
Image and description via The Outlaw Way – Connectivity 140418

While watching TV at night I did 3 long bottom squat holds of about 2:30-3:00 each to total 15 minutes for the day. I also did some of the couch/hip stretch, though I missed the first part now that I watch the video again.

I’m going to shoot for at least 15 minutes a day of the bottom squat hold and some of the hip stretch while watching TV at night. I don’t have any serious problems with these areas, but I could be better. Might as well do something useful while watching TV and I need to take breaks from work during the day.

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

  • Bottom Squat Holds
  • Stretching
  • 10 Good Mornings (45#)

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 2×255#
  • 1×285#
  • 1×305#
  • 1×320#
  • 1×335#
  • 5×255#
  • 5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

  • 50 DU
  • 10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

Oh Boy!

Wow, 14.5 looks like it’s going to hurt! I’ll be hitting it tomorrow afternoon.

Went out to the garage and did a slow 30:00 on the Air Dyne to get the blood flowing. Stayed between 55 and 60 rpm. I think it was about 480 calories. Checked my pulse with a few minutes left and it was in the 120-130 range.

2014 CrossFit Games Open Workout 14.4

14.3 was my best Open workout performance in 3 years, with a score in the top 6.8% (6,107th) worldwide. Made for a nice overall jump from 22,238/100,690 (22.1%) to 14,785/100,777 (14.7%). Should be no problem holding on to the top 20% now as long as my shoulder holds up for these last 2 workouts. I’ve been resting it since pushing it too much last Monday.

Yesterday was a rest day and I had a great massage. In to the gym at 1 today. My warm-up consisted of some 30 second calorie rows at a 1,200 cal/hr pace and a bunch of stretching and mobility.

2014 CrossFit Games Open Workout 14.4

14:00 AMRAP

  • 60 Calorie Row
  • 50 T2B
  • 40 Wall Balls (20# MB, 10′ target)
  • 30 Power Cleans (135#)
  • 20 Muscle-ups

Wow, this workout should be called Deception! Paced out my row as planned and finished right at 3:00. Did 5 T2B at a time with 5-8 seconds of walking between sets. Got to 30 like that and then started doing some triples and doubles, with some singles to finish. Split was 6:37 going into the wall balls. I figured this would be a time to rest, but I got to 10 and dropped the ball. 4 sets of 10 to finish at 8:43. All singles on the cleans, trying not to waste time getting back on the bar. Tiebreak time of 11:51. I took my time getting to the rings, took a drink, and didn’t jump up until after over 30 seconds had gone by. Still missed my first muscle-up! Managed to fight for 2 good reps to score 182 reps. Hips had nothing left. I think I had 3 failures.

The only time I felt my shoulder was in the middle of the wall balls. The T2B really had me worried because that’s what aggravated things last Monday after all of the C2B in 14.2 the day before. We’ll see how it feels later tonight and tomorrow once inflammation kicks in.

Headed out to the garage around 7:30 and jumped on the Air Dyne (AD2) for 10:00. Knocked out 351 calories to beat my record by 9. That hurt and was a mental grind. Kept 80-81 rpm until the final 40 seconds.