Tag: Airdyne

Finished the Squat Program

In at 10am. Trained with Kevin and Kinde.

Warm-up

  • 3:00 Air Dyne

Strength

Front Squats

Last session of the 6 week volume squat program. Warmed up with 5 @ 45# and 5 @ 135#.

  • 5 @ 205#
  • 4 @ 215#
  • 3 @ 230#
  • 2 @ 240#
  • 1 @ 260#
  • 6 @ 205#

I went a little over the prescription since loading 200# on the bar is not convenient and then also added 5# on the set of 1 so I could set an easy PR. Forget the reps and did an extra one on the last set. I’m really happy I did this program and can tell my squats are better. I’m excited to test out my maxes next week.

Bench Press

Had a disappointing showing a couple of weeks ago for 1RM bench, so needed to get back on track. I looked back to the last time I did sets of 3 and went for the same weights.

  • 5 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#
  • MAX @ 175# (Did 10)

The set with 215# wasn’t exactly easy today, but at least I know I can still do it. Had to really concentrate on keeping my right elbow in close today and it helped.

WOD

  • 5-4-3-2-1 Clusters (135#)
  • 10-8-6-4-2 OTB Burpees

This one was inspired by a WOD Briggs and Valenzuela did.

I dropped the bar every rep, but didn’t take any breaks. Took me 4:22.

Finisher

5 Sled Drags of about 100m (135#)

Easier Day

In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.

Warm-up

  • 5:00 Air Dyne (easy pace)
  • PVC Pass-thrus

Strength

5 Rounds

  • MAX Pull-ups (strict)
  • 90s Rest
  • MAX Ring Dips (strict)
  • 90s Rest

Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.

OLY

15:00 EMOM

  • Power Snatch
  • Snatch

I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.

Here’s the rounds of 135# in slow motion.

WOD

2k Row

My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.

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Squats Are Getting Easier

In around 10 this morning and trained with Laura and Kinde. I came up with most of the programming for the day and Matt added the explosive work.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 3/3 Turkish Get-ups (35# KB)
  • 2/2 World’s Greatest Stretch

XWOD

7:00 EMOM

  • 2 Sumo Deadlifts (Fast reps and reset at the bottom, no bouncing – 205#)
  • 2 Broad Jumps for distance

Was supposed to use 40% for the deadlifts, but I didn’t want to calculate so picked 205#. Should have been closer to 180# I guess, but these weren’t hard so heavier was better I think.

Strength

Finishing up week 4 of the squat program. The back squats were pretty brutal, but the front squats weren’t too bad. Lot’s of volume though. Warmed up a bit with 135#.

  • 5 @ 160#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 200#
  • 4 @ 215#
  • 4 @ 230#

Rested about 2 minutes between each set. I think this program is really paying off. The last two weeks look pretty brutal so we’ll see how it goes.

Olympic Lifting

7 Sets

  • Power Clean
  • Hang Power Clean
  • High Hang Power Clean
  • Rest 90s

I started at 115# and went up 10# each set, ending at 175#. Wasn’t easy there at the end, but I felt like I was staying over the bar pretty well and getting decent hip extension.

WOD

15-10-5

  • Power Clean (155#)
  • Bar-facing Burpees

I had to switch collars after about 5 reps because they kept popping open and flying all over the place. Smacked myself in the chin on a jerk about halfway through the round of 10. 155# didn’t feel too bad today. Finished in 9:20.

Finisher

Tabata Air Dyne

This was pretty terrible after all the other work. I only managed to get 72 calories.

Gymnasty Friday

Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!

Warm-up

Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.

Strength

10:00 EMOM

  • Evens: 3 Push Presses
  • Odds: 10 Pistols

I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.

WOD

12:00 AMRAP with 1 Deadlift EMOM (285#)

  • 5 HSPU
  • 7 Pull-ups
  • 9 Air Squats

The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.

Finisher

10 Rounds

  • 15s Air Dyne sprint at 100%
  • 1:45 Rest

This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.

Masters Sunday

Feeling a little tired today after a short night of sleep. Went to the 11am.

Warm-up

Teams of 3 with cardio setting the pace. Do a round at each cardio piece.

  • 250m Row / 20 cal Air Dyne / 200m Run
  • KB Rack Hold
  • Air Squats

WOD

20:00 Partner AMRAP

  • Pace: 450m Run
  • AMRAP:
    • 7 C2B Pull-ups
    • 14 Wall Balls (20#, 10′)
    • 21 One-arm KB C&J (53# KB)

I paired up with Kevin and we finished 6 rounds plus 7 (actually Kevin miscounted at the end and got us to 9 C2B). The C&J were by far the worst part of this. My running shape is terrible.

Finisher

Big class, so we all lined up and did 25m prowler sprints. Then as class ended, a few people stayed to do extra credit down and back (25m each way) prowler sprints. I stayed even later and kept adding weight to the prowler for more down and backs. Got in about an hour and 15 minutes of work today.

Time to enjoy the Masters!

Running in the Snow

2013-out-for-bloodThis morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

  • Odds: 4 Power Snatch (115#)
  • Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

  • 15 American KBS (53# KB)
  • 15 Burpees
  • 50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

  • 15s AirDyne max effort sprint
  • 1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think

Hump Day

My body was feeling a little beat up this morning. Would probably be worse, but I sort of got back to getting 8+ hours of sleep. Worked out at 10:30 with Matt, Cora, and Kevin again.

Warm-up

Tested out the new Rx jump rope. Me like! It spins even better than the Again Faster Revolution and Rogue SR-1 ropes. The biggest difference though is that the cable doesn’t get any of the memory kinks from being wound up in my bag like the other cables.

Strength

10:00 EMOTM

  • Odds: 5 HSPU
  • Evens: 5 Weighted Ring Dips

I did my first 4 sets of HSPU at a deficit with my hands on 10# bumper plates and then on the ground for the last set. All done strict, no kip. I did have to break the 4th and 5th sets up into 3-2 though. Used a 20# KB on a weight belt for all of the ring dips.

WOD #1

2:00

  • 25cal Row
  • AMRAP Ball Slams (15#)

1:00 Rest

2:00

  • 25cal Row
  • AMRAP Slam Ball Cleans (15#)

1:00 Rest

  • 25cal Row
  • AMRAP Jump Squats (45# bar)

I got 26 ball slams, 15 cleans, and 18 jump squats. All of them were brutal.

WOD #2

  • 10 -> 1 Burpees
  • 1 -> 10 Over the Box Jumps (24″)
  • 20 -> 2 Unbroken DU

I missed my very first DU but everything else was done unbroken and no rest between movements other than a deep breath before starting DU. Finished in 8:41.

WOD #3

  • Tabata Air Dyne calories
  • Tabata Sled Pulls (loaded with 90#, alternate forward and backward)

I got 78 calories on the Air Dyne, which was pretty horrible for Tabata. The sled drags weren’t really that bad because we were going back and forth across the gym so you had to keep stopping to turn around.

Another solid 1.5 hours of training.

Fast Recovery

I’m feeling great after yesterday’s first big session. Very little soreness anywhere. Matt, Kevin, and I worked out at 2:30 today. I warmed up with 25 calories on the Air Dyne at an easy pace and then did some PVC work for my arms and shoulders. I came up with the programming for today’s training.

Olympic Technique

7 Sets

  • Power Clean
  • Hang Power Clean
  • High Hang Power Clean
  • 90s Rest

I used 95, 115, 125, 135, 145, 165, and 175. Still focusing on hip extension, but also tried to start with my hips lower on the power clean from the ground.

Strength

14:00 E2M

  • 3 Power Cleans at 80% of 1RM Power Clean (195#)
  • 2 Broad Jump for distance (immediately after power cleans)

Figured it would be fun to try out a little XWOD action. The timing worked out pretty well so we had about 1:15 to rest before the next round.

WOD #1

3 Rounds

  • 400m Row
  • 20 Deadlifts (185#)
  • 20 T2B

I was planning for this to take about 12 minutes and I was just about right. I finished in 11:16. My T2B held up pretty well.

WOD #2

5 Rounds

  • 1:00 15 HR Push-ups & MAX Sit-ups
  • 1:00 Rest

This worked out better than I expected, considering it was completely made up and not based on anything I’ve done before. I was able to do each round of push-ups unbroken, although they did get progressively harder and that last round was a struggle. I actually got faster on them too until the last round. Managed 20-21-21-22-21 on the sit-ups for a 105 total. Abs were feeling pretty rocked after the T2B and the sit-ups.

Training for the 2013 CrossFit Games Open

Worked out at 10:30 this morning with Cora, Matt, and Kevin. First day of training for the 2014 CrossFit Games Open. 🙂 I’ll have a post up in the next couple of days detailing how I did in the 2013 Open and what I learned about myself.

I warmed up with 20 cal on the Air Dyne and then worked up with some lighter weights on the back squat and shoulder press.

I’m starting a 6 week squat program where I’ll be doing back squats once a week and front squats once a week. It’s a volume program I got off of Burgener’s site. They all did 5×5 Back Squats at 80%, but I had 3 sets of 10, so my timing wasn’t exactly every minute on the minute since I had the 2nd and 4th round of back squats off, but my rounds were longer too because of higher reps.

Strength

10:00 EMOTM

  • Back Squats: 10 @ 60% (185#), 10 @ 65% (205#), 10 @ 70% (220#)
  • 5×5 Shoulder Press @ 80% of 1RM (125#)

Really tough work with those reps at the percentages. I was out of breath after 10 reps of 220# and 125# was perfect for the shoulder presses.

WOD #1

5:00 Partner AMRAP

  • 21 cal Air Dyne
  • Wall Balls (20# MB, 10′ target) until partner is done

I worked with Matt. We got 95 calories and 114 wall balls.

WOD #2

5:00 AMRAP

  • Box Jumps (24″) with 5 unbroken C2B EMOTM starting at 1:00 (so 4 sets of them)

I didn’t rebound my box jumps until the last 20 seconds or so because I figured I’d be smoked after the previous work and with a long 5 minutes. I think I went 20-13-14-14-19 during each minute for a total of 80. I should have rebounded from the beginning.

Core

10:00 EMOTM

  • 20s MAX OHS (95#)
  • 20s Ring L-sit

I got 8-9-8-9-9 on my OHS. Lost balance with 4 or 5 seconds left in that third round and had to bump the bar, so missed out on another rep or two there. The OHS felt really good today though.

Rippin’ 455 Pounds

My shoulders are kind of fried from the last couple of days, so no shoulder lifts today. Went in and watched a few people redo 13.5 around 1pm and then worked out.

Warm-up

  • 500m Row

Strength

1RM Deadlift

  • 10 @ 135#
  • 5 @ 225#
  • 3 @ 315#
  • 2 @ 405#
  • 1 @ 435# (PR)
  • 1 @ 455# (PR)
  • F @ 465#

My warm-up lifts weren’t exactly feeling that great, so I was worried I’d bomb on a PR. But then 435# went up pretty easy so I took the jump to 455#. I wouldn’t say it was anything close to easy, but overall it was a pretty smooth lift for a big PR. So like a dumbass I had to add 10 more pounds and give 465# a try. It wasn’t moving off the ground and I quickly bailed. It’s not like me to even try that after already setting a 30# PR.

Kevin, Michelle, and I then did a conditioning WOD. I have a duathlon next weekend so figure I should probably get in a little running and the Air Dyne will help out my biking.

WOD

  • 600m Run
  • 750m Row
  • 21 cal Air Dyne
  • 400m Run
  • 500m Row
  • 15 cal Air Dyne
  • 200m Run
  • 250m Row
  • 9 cal Air Dyne

Judging by some similar WODs out in Phoenix I figured this would take 15-18 minutes, so it just goes to show how wrong some of our running distances were out there. I finished in 13:57. The Air Dyne seems to be getting easier each time I use it.