My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.
Engine Builder – Speed
Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!
I’ve been doing this test long before Engine Builder and it’s neat to see the progress.
I went to the 4pm class.
5 Up Downs
10 Air Squats
15 Lateral Hops
10 Leg swings
2x 30m Run
Just the run shy of getting 4 rounds.
Max Sumo KB Deadlift (88#)
3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
Max Bench Press (135#)
The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.
40 Russian Twists (35# KB)
I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.
Walked 18 holes for the first time this year. My hips and legs were feeling it after 15 holes. Beautiful day out. Snuck out in the garage for a quick test in the evening.
2:00 Airdyne (0.61 miles)
Engine Builder – Speed
Started out close to 90 RPM for a minute and then tried to settle in at 85. That drifted down to 82-83 for a while and I didn’t think I’d end up with a PR, but I found some energy and was able to pick up the pace and then push for the last 60-90 seconds. Ended up with a 4 calorie PR, getting 384 cals and 4.24 miles. 400 won’t be easy, but I’m realizing it’s possible.
I forgot to mention it during my San Diego trip, but we stopped at the Rx Smart Gear office because I’d been wanting to try the Alec Smith gymnastics grips. I hated them! Way too bulky, even with the extra support strap off, which pulled really bad on my wrists. It’s like they needed to have a size bigger than large. Glad I didn’t buy them online. Also tried their EVO Jump Rope and there is no way I’d pay $125 for that!
Engine Builder – Speed
Airdyne calories (AD2)
This workout is also known as “300 FY” because the goal on other Airdyne models is to get 300 calories. It’s really easy to do on the AD2, but still a good relative test. My previous best was 365 cals where I went out hot for 60-90 seconds and fell in to a pace. Today my plan was to hold 85 RPM and hopefully push at the end. I didn’t have much push left, but it worked beautifully to get a 15 cal PR with 380 calories! Was 4.23 miles. I did an easy five minutes to cool down for 1.42 miles.
Went to the 4pm class at CrossFit Whip.
10 cal Row
10 PVC Passes
10 Overhead Squats (PVC)
I kept a narrow grip on the bar and went with a slow controlled descent and slight pause in the hole for every rep. Wasn’t pushing the weight with my back and shoulder issues.
Warmed up my push jerks with 5×95 and 5×115.
E3M – 5 Rounds
20 cal Row
10 Push Jerks (135#)
I probably went a little hard on the first row, getting it done under 45 seconds, with 1,700+ most of the way. Each round got slower and slower but kept over 1,250 throughout. My toes to bars were 3×5 every round, wearing grips and push jerks were unbroken. My round times were about 2:00, 2:11, 2:22, 2:25, and 2:25 and I really started to feel it in round 3. Push jerks were a struggle at the end of the 4th and 5th round. These are the type of workouts I’ve really liked from the Ben Smith programming because you have to really push yourself to finish and get some rest.
Dumbbell Curls – 21s
Switched it up to Version A from T Nation and wasn’t sure how it would feel so I used 20 pound dumbbells for the first set and then 25 for two more sets.
Got in a workout this morning before leaving Rogers City. No warm-up.
My plan was to start hot for 60-90 seconds and then settle in at 82-83 RPM. Worked out well and I set a PR by 7 calories. Got 365 and tallied 4.25 miles. Jumped back on for a slow 5 minutes to flush the legs and did 1.23 miles (60 cals).
Plank Holds (hands)
The first 4 minutes felt easy. The last 1:30 of the 3 minute hold was a struggle.
My ass has been sore from the 55 deadlifts and my shoulders have been a bit fatigued. Had some plans to get through the wall balls quicker by doing 15-15-15-10 and not be a pussy on the rower for the redo of 17.4
2×10 Heel Drives
Bottom Squat Hold
Well, I did my first set of 5 reps and then tweaked my back when I picked up the bar for my next set. Shortest Open workout ever! 😦 Glad my first attempt was a PR.
Figured I could still bench since it doesn’t require moving my back. Had to gingerly lay on the bench each time. Didn’t realize it, but that was a 15# PR for a triple! Maybe I’ll do a bunch cycle or two after the Open and try to get to 300.
“300 FY” – 10:00 AMRAP
Been a long time since I’ve tested this. Wanted to breathe hard in something since I didn’t workout yesterday and who knows how much I’ll be able to do over the next few days with this damn back. I started out at a much better pace than my previous PR and did well at holding above 80 RPMs, then picked it up in the last 60-90 seconds. Ended up with 357 calories (AD2 model), which is only 1 calorie under my best. Seemed much easier than my previous attempts.
Before the Lions game and feast I got in a workout.
20 DB Curls (15#, alternating)
Not all go-go, but I just kept going from one movement to the other.
10:00 Air Dyne – 300 FY
Not easy with my quads as sore as they are. 28 calories shy of my PR with 330 calories and 3.96 miles according to the Airdyne AD2 display. With the Raspberry Pi replacement I’m building on it the numbers were very accurate. The distance difference is only a matter of which second recording was stopped, and the calories calculations need a little more testing and tweaking to get right. Less than 2% off on the calories, which in reality might only be a rounding difference in the code.
Up at my parents for a few days. Legs feel a little tired this morning. Worked out around 10:30.
Strength / Midline
20s Alternating Bicep Curl (15# DB)
20s Superman Hold
20s Dumbbell Skull Crushers (15# DBs)
Arms were really pumped up after this. Low back had a nice pump too. Work the hollow positions a lot, but I think the arch/superman gets overlooked. Need to improve flexibility for the back swing of kipping movements.
10:00 AMRAP (“300 FY”)
Air Dyne (calories)
Dad had a AD2 just like mine so it’s nice to be able to compare numbers. Didn’t realize it had been over 2 years since I did this. Beat my old 342 calories with 358. Started out too hot but it’s hard to know without being able to see your RPMs until you’re about 25 seconds in to the workout. Scaled it back to 80-81 and tired to hold that. Started picking it up with 90 seconds left and then pushed hard in the final minute. You start to feel the burn in the first 2 minutes but you just have to keep telling yourself it’s not going to feel any worse and you can hold on to your pace.
Quads are so pumped up after this. I did an easy 5 minutes back on the bike after I caught my breath for 1.26 miles. Now I feel good that I’ve got in some exercise and I can rest for the next 2 days. Merry Christmas!!