Tag: Airdyne

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

  • 5:00 Snatch Positioning (45# training bar)
  • 2:00 E30S – 2 Snatches (95#)
  • 2:00 E30S – 1 Snatch (115#)
  • 4:00 EMOM – 1 Snatch (135#)
  • 4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

  • 10 x 45#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 295#
  • 1 x 305#
  • 5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

  • Odds: 5 Strict Deficit HSPU (15# bumpers)
  • Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

  • 30s Row
  • 30s Rest

20131004-135007.jpg
20131004-135019.jpg

Consistent!

Rest 5:00

5 Rounds

  • 30s Row
  • 30s Rest

20131004-135028.jpg

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

  • Walked 300m
  • 5:00 Air Dyne

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 285#
  • 5 x 205#

Push Press

  • 5 x 95#
  • 5 x 115#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195# (PR)
  • 1 x 205# (PR)
  • 1 x 215# (PR)
  • 5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

  • Buy-in: 20 GHD Sit-ups
  • 5:00 Air Dyne
  • Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 115#
  • 8 @ 135#
  • 8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
  • 8 @ 165#
  • 8 @ 175#
  • 5 @ 185#
  • 5 @ 190#
  • 5 @ 195#
  • 5 @ 200#
  • 3 @ 205#
  • 3 @ 210#
  • 3 @ 215#
  • 3 @ 220#
  • 3 @ 225#
  • 1 @ 230#
  • 1 @ 235#
  • 1 @ 240#
  • 1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 295#
  • 3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

  • 1:00 Row
  • 1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

Air Dyne with Empty Bar Front Squats

20130921-110412.jpgFeeling a little beat up today. Did heavy squats 5 times this week with a 10# PR in both the back and front variations. Quick little recovery workout in the garage around 10am.

4 Rounds NFT, but keep moving

  • 5:00 Air Dyne
  • 10 Front Squats (45#)

Just something to keep get a little sweat on and loosen everything up. Getting a massage this afternoon and then have a team competition tomorrow.
20130921-110543.jpg

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

  • 5:00 45# Snatch Position Work
  • 2 @ 95#
  • 2 @ 115#
  • 5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
  • EMOM: 1 Snatch
    • 145#
    • 150#
    • 155#
    • 160#
    • 165#
    • 170#
    • 175# F
    • 175#
    • 180#
    • 185# F
    • 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 2 @ 225#
  • 2 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

  • 30s Row
  • 30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.

Light Garage Work

Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.

Warm-up

3:00 Air Dyne

Strength

5 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions
  • 10 Back Squats (45#)
  • 10 Shoulder Presses (45#)

Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.

WOD

20:00 on the Air Dyne for 439 calories and 10.52km.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

  • 500m Row (1:53)
  • DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

  • 5:00 Snatch Position Work (45# on training bar)
  • 2 @ 95#
  • 2 @ 115#
  • 2:00 E20S (135#)
  • 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

  • 5 @ 135# Back Squats
  • 5 @ 50# Snatch Presses
  • 5 @ 225# Back Squats
  • 5 @ 80# Snatch Presses
  • 10:00 EMOM
    • Odds: 2 @ 285# Back Squat
    • Evens: 5 @ 100# Snatch Presses
  • 3 Rounds NFT (Back off sets)
    • 3 @ 245# Back Squats
    • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

  • AMRAP Wall Balls (20# MB, 11′ target)
  • * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

  • 30s Air Dyne
  • 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

  • 30s Row
  • 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

20130915-161246.jpg

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

  • 3:00 Air Dyne
  • Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#
  • 155#
  • 160#
  • 165# (Fail)
  • 165#
  • 170#
  • 175#
  • 180# (PR)
  • 185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

  • 5 x 85#
  • 10 Strict Chin-ups
  • 5 x 105#
  • 10 Strict Chin-ups
  • 5 x 115#
  • 10 Strict Chin-ups
  • 5 x 130#
  • 10 Strict Chin-ups

Pendlay Rows

  • 5 x 115#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

  • 200m Row
  • 30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

20130912-121928.jpg

Went to the 7pm class.

Warm-up

3 Rounds

  • 1:00 Bottom Squat Hold
  • 15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 225#
  • 5 @ 265#
  • 5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

  • Deadlifts (225#)
  • HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

  • One-arm Snatches (45# DB, alternating)
  • Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

  • 5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
  • 90s Rest

Good work to improve shoulder strength and stability.