Tag: BikeErg

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest

Duckin’ Out

Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 8 Back Squats (35#)
  • 6 Step-ups (20”, 40# DBs)
  • 6 DB RDLs (20# DBs)

Legs

3 Sets

  • 140/120m TrueForm Run
  • 12 Double DB RDLs (40#)

3 Sets

  • 8 Back Squats (65#)
  • 8 Broad Jumps

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 50# DBs)

3 Sets

  • 10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
  • 20 Curtsy Lunges

We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

This really elevates the heart rate for being a core workout.

Starting a Yoga Program

We’re going to start doing more yoga and the woman we followed on Sunday has a 30 day playlist which we’re going to progress through, just not in 30 days because we’ll try to do them on rest days and maybe on the weekends. Yesterday we did day one, which was 29 minutes long.

Conditioning

  • 2:00 SkiErg (418m)
  • 2:00 TrueForm Walk (0.22 km)
  • 10 Sets
    • 20s Standing BikeErg
    • 40s Rest

Nasty! I did 213, 211, 213, 215, 216, 217, 220, 220, 221, and 222 meters.

Chest

Bench Press

  • 10×45
  • 8×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205

3 Sets

  • 12 Incline DB Fly (20#)
  • 12 Incline Bat Wing Fly (20#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

More Lunges

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 12 Lateral Box Step Overs (24”, 20# DBs)
  • 140m TrueForm Run
  • 15 Squat Jumps

3 Sets

  • 16 DB Reverse Lunges (45#)
  • 250m BikeErg
  • 16 Plyo Lunges

3 Sets

  • 12 Cossack Squats
  • 12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

  • 10 Decline Plank w/ Foot Tap
  • 24 Russian Twists (35# plate)
  • 12 V-ups
  • 10 Hanging Leg Raises
  • 10/10 Hanging Oblique Knee Raise

A Little Stain

Things are a bit sore from the last two days and from processing a bunch of wood and then sanding.

Conditioning

3 Rounds

  • 6:00 BikeErg (2,591 – 2,600 – 2,621 m)
  • 6:00 TrueForm Walk (0.61 – 0.66 – 0.69 km)

Midline

12:00 AMRAP

  • 15 V-ups
  • 12 alt Lunge w/ Twist (15# plate)
  • 15/15s Copenhagen Plank
  • 60/60′ Suitcase Carry (70# KB)
  • 20 Bicycles
  • 12 alt Plank T-Rotation

Some new movements, after looking at a Men’s Health post. Got through 3+7.

Then we stained wood for two hours.

22.2 Scaled+

Warm-up

  • 2:00 TrueForm Walk (0.2 km)
  • 2:00 BikeErg (913m) d
  • 10 Air Squats
  • 20 Trunk Twists
  • 10 Toe Touches
  • Deadlifts
    • 10×45
    • 5×95
    • 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

  • Deadlifts (135#)
  • Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

  • 15 DB OH Sit-ups (20#)
  • 20 Leg Raises
  • 16 alt V-ups 

Arms

3 Sets

  • 15 EZ Bar Curls (41#)
  • 15 Double DB Skull Crushers (25#)

3 Sets

  • 15 Incline DB Hammer Curl (20#)
  • 15 Tricep Pushdown (49#)