Tag: BikeErg

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8/8 Landmine Curtsy Lunges (45#)
  • Bottom Squat Hold
  • 10 alt Cossack Squats
  • 4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

  • 8/8 Landmine Curtsy Lunges (45# + 90)
  • 20 alt Cossack Squats

Conditioning

4 Rounds

  • 2:00 cal Row
  • 2:00 cal BikeErg
  • ~1:00 Rest
  • 2:00 cal SkiErg
  • 2:00 Box Step Overs (20″)
  • ~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 PVC Passes
  • Wrist Warm-up
  • 5 DB Push Jerks (35#)
  • 10 alt Renegade Rows (35#)
  • 20 H2H KBS (30#)

Handstands

  • 4×2 Handstand Split to Stacked
  • 5×5 Kick-ups (balance)

Conditioning

  • 100 cal BikeErg
  • 50 DB Push Jerks (50#)
  • 100 Air Squats
  • 50 HR Push-ups
  • 100 H2H KBS (53#)
  • 50 alt Renegade Rows (50#)
  • 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
  • 10s Rest
  • 30s Pike-up and Over
  • 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,060m)
  • 20 PVC Passes

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

  • 20/20s Weighted Side Plank (30#)
  • 20s Superman Hold
  • 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

  • 10/10 Single Leg RDL (foot on wall, 70# KB)
  • 10/10 Single Leg Glute Bridge (2s pause)

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,062m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

Weightlifting

Power Cleans

  • 5×45#
  • 5×95#
  • 3×135#
  • 5:00 EMOM – 3 Power Cleans (165#)
  • 5:00 EMOM – 2 Power Cleans (195#)
  • 5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

  • 24/16 cal Row
  • MAX Burpee Box Jumps (24/20″)
  • 2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

  • 10 Wrist Curls (12# DBs)
  • 10 Reverse Wrist Curls (12# DBs)
  • Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

  • 10:00 BikeErg (4,925m)
  • 20 PVC Passes
  • Wrist Warm-up

Handstands

4 Rounds (NFT)

  • 10/10 Bottoms Up KB Press (15#)
  • 20s Handstand 90° Hover
  • 16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

  • 10 Bench Press (155#)
  • 12/8 cal SkiErg
  • 15/10 cal BikeErg
  • 12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes

Handstands

  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (4,845m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstands

  • Wrist Warm-up
  • 2×10 Kip Swings
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 2x45s Handstand Shape 45° Hollow
  • 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

  • 8 alt Back Rack Reverse Lunges (45#)
  • 8 Pendlay Rows (supinated, 45#)
  • 4 Sets
    • 12 alt Back Rack Reverse Lunges (135#)
    • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (53/35#)
  • 10/10 Lunge Pulses
  • 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

  • 30 Band Pull Aparts (blue)
  • 20 Band Tricep Pulldowns (red)
  • 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.

No Max Test Today

Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.

Warm-up

  • 5:00 BikeErg (2,539m)
  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)

Was going to test a max set of strict ring dips, but my shoulders were not having it with.

Handstands

  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×1:00 Wall-facing Handstand Hold
  • 2×1:00 Frog Stands
  • 3×5 Kick-ups (finding balance)

Conditioning

5 Rounds

  • 10 KB Sumo Deadlifts (70/53#)
  • 15 DB Hang Clean & Jerks (30/20#)

I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!

Midline

4 Sets

  • 7/7 Hip Abducted Evil Wheel
  • 12 OH Crunch (60# DBs)
  • 10/10 Side Bend (60# DB)
  • 30s/30s Side Plank

Gonna be feeling this stuff!

Wrist / Forearms

  • 10/10s Bottoms Up KB Hold (20#)
  • 2 Sets 20/20s Bottoms Up KB Hold (15#)
  • 3 Sets
    • 10 Wrist Curls (12#)
    • 10 Reverse Wrist Curls (12#)