Tag: BikeErg

3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

  • 10:00 BikeErg (4,620m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 15/15/15/15 Steamboats
  • Squat Cleans
    • 6×45
    • 3×95
    • 3×115
  • Bottom Squat Hold

Weightlifting

E2M – 8 Sets

  • 10 Burpees
  • 3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

  • Squat Jump
  • 2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 V-ups
  • 10 Pike-ups
  • 1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

  • 7:00 BikeErg (3,581m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 6 Deadlifts (45#)
  • 4 Hang Power Cleans (45#)
  • 3 S2OH (45#)
  • 6 Deadlifts (95#)
  • 4 Hang Power Cleans (95#)
  • 3 S2OH (95#)
  • 6 Deadlifts (135#)
  • 4 Hang Power Cleans (135#)
  • 3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

  • 8:36 – 2017/04/30
  • 10:02 – 2016/06/12
  • 10:35 – 2014/11/11
  • 11:48 – 2013/05/10
  • 14:40 – 2013/02/15

Accessory

3 Sets

  • 12 Tricep Push Downs (50-50-55#)
  • 12 Seated Incline DB Curls (30# DBs)

3 Sets

  • 16 alt Cross Body Curl w/ Twist & Negative (30#)
  • 12 Rope Tricep Push Downs (55#)

3 Sets

  • 10 Hammer Curl to Shoulder Press (30-30-35# DBs)
  • 10 Standing French Press (50# DB)

My biceps are weak!

Busy Day!!

Last night I found a new mat to use for HSPU.

Ran around to multiple Meijer stores this morning because they all got in a shipment of rubber coated hex dumbbells overnight. I was able to get pairs of 12, 15, 20, 25, 30, and 35! Returning the other sets back to my uncle for the price I paid him so he can make $$ with his home gym business. Now I just need to find 10, 40, and 45s.

One of the 50s won’t even fit now on the rack now. I need to make some type of platform to put on that top row to bump it up higher and to have a taller lip because the 50 pounder almost slides right over it.

I walked 18 holes this morning and then out in the garage at 5. Getting in a workout today since vacation at the cottage (my days off already started) starts tomorrow. I’ll be driving north and settling in, so it will be a rest day.

Warm-up

  • 10:00 BikeErg (5,181m)
  • 160′ Lateral Monster Walk
  • 160′ Monster Walk

Weightlifting

Split Jerks

  • 5×45#
  • 5×95
  • 5×145
  • 3×185
  • 3×205
  • 3×225
  • 3×235

Felt good. Didn’t use a belt and it was nice to get out the jerk blocks. Here is a video of the final set. I had no idea my abs looked like this!

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35# DBs, 5# DBs)

It’s been almost two months since we retested this. Brandi had worn an 8# vest and it took us 8:43. She’s been improving a lot with this stuff and bumped it up to five pound dumbbells today. We switched with her going first and holy shit going second is a whole different world of hurt. I think I broke up the 16-18-20 because I was dying. We smoked our time, finishing in 7:21. She’s going to use eight pounders next time.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 12 Parallette Shoot Throughs
  • 8/8 Hanging Oblique Raises
  • 50m Farmer Carry (handles, 118#)

More nasty core work. Those carries were really bad after hanging from the bar. I’m really loving the handles though.

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,571m)
  • 160′ Lateral Monster walks
  • 160′ Monster walks
  • 5 Devil Presses (25# DBs)
  • 3 Devil Presses (40#)
  • 10 Kip Swings
  • 2 Devil Presses (40#)

Conditioning

4 Rounds

  • 5 Devil Press (25/40# DBs)
  • 20 T2B
  • 5 Devil Press
  • 2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

  • 12/12 Single Leg RDL w/ foot on wall (70# KB)
  • 12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

  • 20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
  • 10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

  • 5:00 BikeErg (2,550m)
  • 2 sets of 15 Steamboats in each position

Strength

4 Sets

  • 8/8 Single Arm Bench Press w/ OH Hold (50#)
  • MAX Dumbbell Bench Press (50#)

The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.

3 Sets

  • 12/12 Static Bicep Curls (25#)
  • 12 Standing DB French Press (50#)

3 Sets

  • 12 Hammer Curls (25# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

4 Rounds w/ Partner

  • 10 Burpees / Plank
  • 15 Pull-ups / Band Pull Down Hold
  • 15 DB Push Press (35#) / HS Hold
  • 30 Air Squats / Bottom Squat Hold

**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.

I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

Machine Madness

Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.

Skill

Practiced some handstands with feet off the wall.

Accessory

3 Sets

  • 12 Seated Incline DB Curl (30#)
  • 12 Cable Hammer Curl (rope, 40#)

3 Sets

  • DB Curl 21s

I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.

Conditioning

3 Rounds

  • 2:00 SkiErg
  • 1:00 Rest
  • 2:00 Burpee Pull-ups
  • 1:00 Rest
  • 3:00 400m Run + Rest
  • 2:00 BikeErg
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.

An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!

18.2 Redemption

Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,535m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Air Squats

Conditioning

CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10

  • DB Squats (50/35# DBs)
  • Bar-facing Burpees (w/ jump back and up)

This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).

Strength / Accessory

Warmed up bench press with 8×45, 8×95, and 8×125#.

4 Sets

  • 8 Bench Press (155#)
  • 8 DB Chest Fly (35#)
  • 8 Bench Press (155#)

Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.

3 Sets

  • 5 Shoulder Press (115-125-135#)
  • 12 Lateral Raises (15# DBs)

Shoulders were tired!

4 Sets

  • 20s Ski Erg Triceps
  • 12 OH Cable Tricep Extensions (35#, rope)

This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.

Midline

4 Sets

  • 12 Knee-ins (5# ankle weights)
  • 12/12 Side Plank Bounces/Pulses
  • 24 alt Weighted V-ups (5# ankle weights)
  • 12/12 Partner Banded Rotations

Another great ab workout. Those ankle weights were a good purchase.

It’s So Hot

My ass is still pretty sore. My quads and shoulders are getting a little sore. Outside at 9:30 with the bike on the driveway.

Warm-up

25:00 BikeErg

Went 12,619 meters and got faster every five minute period.

Back

4:00 EMOM

  • 6 Weighted Pull-ups (35#)
  • 6 Weighted Chin-ups (35#)

4 Sets

  • 8 Lat Pulldowns (115-120-125-130#)

4 Sets

  • 8/8 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 25-25-30-32.5#)

4 Sets

  • 8 Seated Cable Rows (double handles, 100-105-110-115#)

5 Set Drop Set

  • 8 Incline DB Fly (45#)
  • MAX incline DB Fly (40-35-30-25#)

8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!

Midline

4 Sets

  • 12 OH Crunches (50# DBs, pause)
  • 12/12 Side Plank Cable Rows (25#)
  • 12 Parallette Shoot Throughs (ankle weights)
  • 100m Farmer Carry (80# + 8# handle)

Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

  • 10:00 Bike Erg (5,092m)
  • Steamboats
  • 10 Deadlifts (45#)
  • 5 Deadlifts (95#)

Conditioning

10:00 AMRAP

  • 10 HSPU
  • 10 Deadlift (155/105#)
  • 10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

  • 10 DB Bench Press
  • 6/6 Single Arm DB Bench Press w/ OH Hold
  • 10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

  • 10 Supinated DB Front Raises (15#)
  • 10 DB Chest Fly (30#)

3 Sets

  • 10 DB Shoulder Press (40#)
  • 50m Double DB OH Carry (40#)

3 Sets

  • 12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.