Tag: Airdyne

Walk it Out

Didn’t want to get out of bed this morning and feeling beat. Resting and getting a massage on Friday though.

Warm-up

  • Shoulder stretching
  • Band pulls
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Good Mornings

  • 10×45#
  • 10×75#
  • 8×125#
  • 8×135#
  • 6×145#
  • 6×150#
  • 6×170#

Matt was doing shoulder presses, so I used the same weights until my final one.

Conditioning

10:00 AMRAP of a 3-6-9… Ladder

  • Box Jumps (step down, 24″)
  • Sit-ups
  • Air Dyne calories (AD6)

Finished the round of 15 plus box jumps, sit-ups, and 11 calories. Not a super high intensity, which was good. Did a bunch of walking back and forth in the gym after.

Nap Time

Body feels pretty good after doing 14.3 yesterday. My low back is a little tight and some soreness in the hamstrings. Tired from going to a late movie though and a 90 minute nap made me feel more tired. Kevin came over for some squats.

Back Squats

ben-smith-poster

  • 10×45#
  • 10×155#
  • 10×205#
  • 10×215#
  • 10×225#
  • 10×235#
  • 10×245#
  • 10×255#

Early in the day I was planning to give Super Squats with 255# a go. After the nap, I changed my mind. All these sets of 10 might have ended up being tougher though. I went through 235# doing them without resting between reps to make it fun.

Kevin took off and I jumped on the Air Dyne (AD2) for a slow 20 minutes. Didn’t even really break a sweat to get 284 calories. I’ve done more in only 10 minutes if that tells you anything.

Max Push-ups

Out to the garage around 9:30 for some recovery-ish work.

5 Rounds

  • 5:00 Air Dyne @ 55% (AD2)
  • MAX Hand Release Push-ups

Calories were 80-80-80-81-81 and push-ups were 30-25-25-25-25. The last 5-10 push-ups of each set were a slow grind. My focus was on keeping a tight midline so I wouldn’t snake them.

Got the heart rate up, sweated a bit even though I didn’t heat up the garage, and worked on my push-up weakness. I’ll call that a successful Sunday morning.

Back Squats and GHD Sit-ups

Originally I was going to go to the 10am class today, but after being up until 1 watching “House of Cards” and having been to classes 5 days in a row, I thought it best not to go. I went out to the garage around 4pm.

Warm-up

Nice and easy 5 minutes on the Air Dyne (AD2).

Warmed up with some back squats:

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#

10:00 EMOM

  • Odds: 3 Back Squats (275#)
  • Evens: 10 GHD Sit-ups

Rest 1:30

E30S 5:00

  • :00 1 Back Squats (275#)
  • :30 5 GHD Sit-ups

Dropped the weight down to 225# for 3 sets of 5 back squats. Then over to the GHD for a straight set of 25 more sit-ups to make it 100 total. Maybe the most I’ve ever done in a row.

Cooled off with a slow 5 minutes on the AD again.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

Better Already

Day 2 doing the 9am.

Warm-up

  • 10 HR Push-ups
  • 20 Air Squats
  • 20 PVC Pass-thrus
  • 10/10 Leg Swings (S-S, F-B)
  • 10 Burpees

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×170#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Little struggle with the last set. Not sure I could have done 200#.

Conditioning

4 Rounds

  • 4×3 C2B Pull-ups
  • 3×3 Deadlifts (165#)
  • 3×2 Hang Power Cleans (165#)
  • 3 Shoulder to Overhead (165#)

Interesting twist with the sets. We could hang on to the bar from movement to movement, but couldn’t do more than the assigned number of reps per exercise at a time. I felt better in this workout than yesterday. Did all push jerks and strung them together in the last two round instead of stopping in the rack after each rep. Finished in 12:32.

Extra

  • 2×5/5 Turkish Get-ups (35# KB)

Went in for open gym around 5:30 for a row workout from NCLab.

  • 500m Moderate
  • Rest 1:00
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate

That adds up to 6,300m. The most I’ve ever rowed was 5,000m in a day, which is pretty terrible when doing it for time. I reset the computer on the rower a bunch of times so I didn’t have to keep track of the rollover meters going into a new round.

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

The hardest part might have been going slow enough during the easy pace. I was under 1:40 for all of the sprints I think and really went close to 100% on some of them. Fun little workout.

Jumped on the Air Dyne (AD6) to do a 1:00 test, but fucked it up because we started with the timers at 0:06 and I forgot to keep going up to 1:06. Still managed to rack up 34 calories even though I slowed down a ton even before stopping early at 1:00. Will try it again next week and should be able to get over 40. I was still shaking from the row actually before doing this.

Starting CrossFit Over Again

Woke up earlier than usual today so I could hit up the 9am class at Survival Fitness. First class in 2 months and my conditioning is in rough shape!

Warm-up

4 Rounds

  • 20s Burpees
  • 10s Rest
  • 20s Air Squats
  • 10s Rest
  • 20s PVC pass-thrus
  • 10s Rest

Just slow burpees to get warmed up. I think I 4 each round.

Strength

Front squats for 4×5 in the 70-80% range.

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 5×215#
  • 5×225#
  • 5×235#
  • 5×250#

Felt good!

Accessory

10:00 EMOM

  • 20s L-sit (rings)

I was shaking already in round 1. Didn’t quite make it all 20 seconds the last few rounds.

Conditioning

  • 15-12-9 Thrusters (95#)
  • 21-15-9 Sumo Deadlift High Pull (95#)

My lungs! I’m definitely out of shape when it comes to moving weight. The Rx was 135# but I don’t even know if I can do one SDHP with that weight and it would have taken so much longer than the 6:00 goal. I finished in 6:36.

Gymnastics

Worked on handstand holds against the wall a bit. Tried to pull my feel off the wall for a few seconds at a time.

I’m going to start working at the standing desk in my office again today, slowly building up more time each day.

Went out to the garage around 4pm.

Conditioning

On the Air Dyne (AD2):

  • 5:00 at 55%
  • 5 Rounds
    • 0:30 at 100%
    • 2:00 at < 50%
  • 2:30 at < 50%

Yuck!

60 Day Lifting Challenge – Week 8 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. The end is near! Lifted at about 2pm today.

Warm-up

  • Crossover Symmetry Activation
  • Band Stretching
  • 15# Snatch Positions
  • 45# Snatch Positions

Today I exaggerated going slow from the floor to the knees in both the snatches and cleans.

Power Snatch

  • 2x2x100#
  • 2×120#
  • 1×140#
  • 5x1x150#

Power Clean & Jerk

  • 2x2x135#
  • 2×155#
  • 1×180#
  • 5x1x190#

Glute Ham Raise

A simple 5 sets of 5, just bodyweight. No need to kill myself with anything heading into test week.

Gymnastics

10:00 EMOM

  • 7 T2B

Only programmed for 5, but that would have been a cakewalk. Seven was a good challenge.

Conditioning On the Air Dyne AD2

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  • 10:00 @ ~65% (70 rpm)
  • No rest, straight to
  • 8 Rounds
    • 0:30 @ 80+% (Started at 82-83 rpm, got faster through the rounds, and hit 100 in the final one)
    • 1:00 @ 50% (50-55 rpm)
  • Complete that 8th 1:00 @ 50% plus another 3:00 at the same recovery pace

Total time should be 25:00. My tally was 282 calories and a good sweat.

Now it’s time to rest for C&J max on Monday evening.

60 Day Lifting Challenge – Week 8 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Trained solo at 10:30 out in the garage.

Warm-up

Crossover Symmetry Activation

Muscle Snatch

  • 3x3x95#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160

Rushed the 3rd rep of 160# and missed it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Jerks felt solid today and I was still concentrating on vertical drive out of the dip.

Clean Deadlift

  • 5x2x285#

Felt strong with these today. Seemed like I was holding my back in a better position.

Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 2x5x165#

Conditioning

  • 15:00 Air Dyne (AD2) @ 55-60%

For me, that’s staying around 60-65rpm. Knocked out exactly 300 calories.

Finished up with Crossover Symmetry Plyo.

Off Program

Rest day for the 60 Day Lifting Challenge but I’ve been feeling like the program lacks a recommendation to get in some activity on rest days to aid in recovery. Feeling good today after probably the highest volume day of the program so far. Headed out to the garage after 10am but didn’t bother heating it up.

Jumped on the Air Dyne (AD2) for 20 minutes, keeping RPM at 65. The monitor read 432 calories when I was done, which was a perfect pace because I had worked up a little sweat, but wasn’t out of breath at all. Also did the Crossover Symmetry Recovery.