Airdyne – Page 9 – Nick Momrik's Fitness Logs

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

3 Sets
- 10 Reverse Hypers (160#)
400m Run
2 Rounds
- 10 PVC Good Mornings
- 10 Lunges
- 5 Ring Rows
- 5 Inch Worms

Strength & Gymnastics

Deadlift

10×45#
10×115
10×165
10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

2 Rounds
- 20 cal Assault Bike
- 20 cal Row
- 20 Front Rack Lunges (115#)
15 cal Assault Bike
15 cal Row
10 Front Rack Lunges (135#)
15 cal Echo Bike
15 cal Row
10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

8%

My WHOOP recovery score was 8% this morning. Not surprising with the drinks and late night. I took an hour nap after noon. Jumped on the bike around 4pm.

Year of the Engine – Polarized

42:00 Airdyne

** Endurance with 7s sprint @ 7, 14, 21, 28, 35

Got 1,073 calories and 23.69 km. Good workout for a hangover and enough for the day. Mowed the lawn after.

Late Fitness

Walked 18 holes on the golf course today, which was 6 miles according to my app. I still have the cough, but my body is feeling good, with my energy back. Since I haven’t done much in the last week, I headed out to the garage a little before 8pm.

Year of the Engine – Polarized

39:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36

Much lower totals than doing this last week, getting 1,066 calories and 22.75 km today. My heart rate was in the correct zones though, which is the key.

Double the Run

My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.

Year of the Engine – Polarized

39:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36

I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.

Warm-up

3×10 Reverse Hypers (160#)
400m Run
2 Rounds
- 10 PVC Passes
- 8 Goblet Squats (40# DB)
- 4 Inch Worms

Strength

Front Squat

5×45#
5×95
5×135
4x5x155

Single Leg KB Deadlift

5x 10/10 (53#)

My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.

Conditioning

15:00 AMRAP

21 Wall Balls (20#, 10′)
400m Run
9 Sumo KB Deadlifts (88#)

I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.

Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.

All in the Garage

My glutes were a little sore yesterday, but I was expecting much worse. Walked 18 holes on the course. Out in the garage at noon today.

Year of the Engine – Polarized

36:00 Airdyne
** Endurance with 7s sprint @ 8, 16, 24, 32

Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.

Conditioning

34-in-box
10 Rounds

5 Strict Fat Bar C2B Pull-ups (singles)
10 Squat Jumps
5/5 Single Arm DB Shoulder Presses (35#)
5/5 Single Leg Lateral Step-ups (34″)

Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.

Too Late

Yesterday I woke up with sore shoulders and tight achilles. Walked 18 holes on the golf course. Today my old body feels good (knock on wood). Out in the garage during lunch.

Year of the Engine – Polarized

36:00 Airdyne

**Endurance with 7s sprint @ 8, 16, 24, 32

I did 1,012 cals and 21.25km. My endurance pace is feeling good on the bike lately. Maybe being able to run again is helping. This summer humidity is no fucking joke though.

Went to the gym at 4pm.

Warm-up

400m Run
Burgener Warm-up (45#)
Hang Power Snatch
- 5×75#
- 5×95#

Weightlifting

3:00 EMOM
- 3 Hang Power Snatch (115#)
3:00 EMOM
- 2 Hang Power Snatch (135#)
5:00 EMOM
- 1 Hang Power Snatch (145-155-165-175-185#)

Missed first attempt at 185, so I let Weston go, and then I got under it for an ugly rep. Haven’t done anything heavy like that in a long time. Especially with hang reps too.

Conditioning

15:00 AMRAP

15 cal Row
5 Hang Power Cleans (increasing: 135-155-165-175-185-195…)
12 Toes to Bars

My goals were to keep a 1,200 cal/hr pace on the rower and go 2×6 T2B. After having no issue keeping pace on the rower for a few rounds I finally picked up the pace to over 1,300. I had my belt ready and started using it after 155 I think. Toes to bars felt good and I probably should have cut back on the rest. I wasted a bunch of time increasing to my last weight before going over to the rower. I got on with about a minute on the clock, pushed hard through the 15 cals, tried to quickly put the belt back on as I jogged over to my bar in the other room, picked the bar up, and was dipping down as time ran out. I did the rep with 195# but it obviously didn’t count. So I got through 5 rounds plus the row.

The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

15 Air Squats
10 Russian KBS (44#)
20 PVC Pass Throughs
5 Shoulder Presses (PVC)

Strength

Push Press

10×45#
5×95
5×125
5×155
5×185
3×205
1×220
1×235
1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

10 Sit-ups

In between some of the push pressing.

Conditioning

50-40-30-20-10 Front Squats (45#)
50-40-30-20-10 Russian KB Swings (53#)
2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

T2B to Plan

My quads are still sore and my back is a little tight from yesterday. Out in the garage at 11 to get on the bike while watching a company townhall. Figured I might as well use the time to do something while I was listening.

2019-07-24-bike-townhall

Year of the Engine – Polarized

36:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25, 30

I missed out on both of the 33 minute polarized workouts due to the FireWod substitutions last week while on vacation. This was the first time doing six sprints. It completes week 8 of the Polarization phase and week 20 overall.

I racked up 1,042 calories and 21.5 km. That felt really good after not using the Airdyne in over 2 weeks. Went to the 4pm class.

Warm-up

3 Rounds

20 Double Unders
10 Good Mornings (45#)
10 Walking Lunges
4 Inch Worms

Strength

Deadlift

10×45#
5×125
5×155
5×185
5×215
5×245
5×265
5×285
5×310

Used a neutral grip throughout and no belt. Felt ok. Not used to lifting weight like this.

Conditioning

15:00 AMRAP

30 Double Unders
15 Wall Balls (20#, 10′)
30 Double Unders
15 Toes to Bars

I’ve done something similar twice before on this programming, but with pull-ups instead of T2B. Some people said they’ve done it with T2B, so I must not have gone on those days. I was close to 6 rounds on my last attempt with the pull-ups, so I was hoping to get in that ballpark. I hadn’t done a double under in about 6 weeks, since the calf injury, so this was going to be a test. My goals were to limit misses with the rope and do 8-7 T2B each round, which I knew would be the big challenge. Would have liked fewer misses with the rope, but I’ll take it after such a long break. It was a success on the bar and I’m loving the Bear KompleX Black Diamond grips, which I haven’t even had to chalk up yet! Got through 5 rounds, dubs, wall balls, and dubs for 5+75.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

3 Sets
- 10 Reverse Hypers (160#)
Dead Hang
Kip Swings
5 Muscle Snatches (45#)
5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

10 Power Snatches (75/55#)
3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

6/6 Single Leg Deadlifts
10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

30 Alternating V-ups
30 Side Plank Jumps
60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

A Long Nap

Walked 18 holes yesterday and it was really hot. Later in the day I could feel tired legs from the Thursday workout. Rode 18 holes this morning. Was out in the garage at 5:30pm after napping for over an hour.

No B.S. Bench Press

10×45#
10×95
4×135
4×165
4×195
4×215
4x4x235

Not the greatest working sets, but I survived.

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprints @ 5, 10, 15, 20, 25.

Got 879 cals and 18.01 km.