Tag: BikeErg

Time For a Mattress Upgrade?

I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.

Warm-up

  • 5 Deadlifts (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (155#)
  • 2 Power Cleans (175#)

Weightlifting

  • E15S 3:00 – Power Clean (185#)
  • Rest 1:00
  • E20S 3:00 – Power Clean (205#)
  • Rest 1:00
  • E30S 3:00 – Power Clean (225#)

This was good. Singles can really add up on your and those 225 pounders made me focus.

Arms

3 Sets

  • 12 DB Zottman Curls (20#)
  • 12 DB French Press (50#)

3 Sets

  • 12 Hammer Curls (35#)
  • 12 Tricep Pull Downs (rope, 60#)

Conditioning

Partner 20:00 AMRAP

  • 10/7 cal SkiErg
  • 12/8 cal BikeErg (standing)
  • 20 Russian Twists (50/35# DB)
  • 6/6 Reverse Suitcase Lunges (50# DB) / 12 Deadlift 85#)

With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.

Feet, Hands, Hands, Feet

Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.

Warm-up

  • 5:00 BikeErg (2,309m)
  • 20 PVC Passes
  • 3×10 Calf Raises
  • Shoulder Band Mobility
  • 40 Lateral Hops
  • 40 Front/Back Hops
  • 10/10 Single Calf Raises on Step
  • 10 Jump Rope
  • 10 Double Unders
  • 4 Wall Walks

I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.

Conditioning

CrossFit Open Workout 21.1 – 15:00 Time Cap

  • 1-3-6-9-15-21 Wall Walks
  • 10-30-60-90-150-210 Double Unders

The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.

Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.

Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.

Of course I had to come back and do some time split evaluation.

I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?

Midline

3 Rounds

  • 10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
  • 12 Seated Leg Tucks
  • 30/30s Side Plank
  • 15 OH Plate Crunches (55#)

This was a good one. Took about 12:40.

Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

  • 3:00 BikeErg (1,534m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 alt Back Rack Reverse Lunges (45#)
  • 6 Barbell Hip Thrusts (95#)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

  • 16 alt Back Rack Reverse Lunges (125#)
  • 12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

  • 5 C&J (135#)
  • 10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

Easy Thirty

My legs and knees were smoked last night. I almost took an Aleve before jumping in bed. Out in the garage at 4pm today for some recovery.

30:00 BikeErg (14,244 meters)

I love it when something like these increasing stroke rates (far right) happen accidentally.

Turnt Curls

My back was feeling off through the night and when I woke up, so I adjusted today’s workout to give it some rest. Workout at about 12:30 today.

Arms

3 Sets

  • 15 Single DB Curls (40-45-50#)
  • 15 EZ Bar Skull Crushers (56-61-61#)

These single dumbbell curls were holding a head of a dumbbell in each hand and curling it up. Different.

3 Sets

  • 8/8 Static DB Curls (25#)
  • 8 DB Curls (25#)
  • 15 Tricep Pulldowns (rope, 60#)

3 Sets

  • 15 Turned Out DB Curls (20-20-25#)
  • 15 Tricep Pushdowns (bar, 60#)

I kind of liked these “turnt” curls.

Conditioning

15:00 BikeErg

Took me a little bit to settle in and probably warm-up. Went 8,110 meters.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

260 Going Up

Felt beat this morning when I got out of bed. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,557m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 2x3x135

Weightlifting

12:00 – EMOM

  • 1 Power Clean

I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!

Conditioning

12:00 AMRAP

  • 9 Deadlifts (95#)
  • 6 Hang Power Cleans (95#)
  • 3 Push Jerks (95#)
  • 9 Burpee Pull-ups

I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.

Negative Rowing

Out in the garage at 4pm for some recovery.

30:00 BikeErg

Went a total of 15,440 meters and had negative splits every five minutes. For some 10k reference I was at a 1:57.6/1,000m average pace at that time. I kept lowering the damper and increasing my RPM throughout the 30 minutes.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 20/20s Bottom Pistol Holds
  • 10 Toe Touches
  • 5 Hang Power Snatches (45#)

Legs

3 Sets

  • 20 alt Pistols
  • 10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

  • 10/10 Staggered Stance RDL (barbell, 95#)
  • 15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

  • 15-15-12-12-12-12 Hang Power Snatches (75#)
  • 10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!