Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

Triple Threat

I’m tight in a few areas from the last couple of days. Around 10:30 I took the car out of the garage, fired up the heater, and set out the machines. All I had so far for the day was a cup of coffee. I made my usual workout drink but there was no time in transitions to take a sip.

triple-threat.jpeg

40:00 EMOM (alt)

  • 12 cal Ski Erg
  • 16 cal Row
  • 20 cal Airdyne – AD2
  • 16 cal Row

I tried something different today and put on headphones and listened to Talking Elite Fitness because the machines make too much noise to understand a podcast over the speaker. I generally don’t get in to audio podcasts and would much rather watch a video podcast, but it really helped me zone out; my eyes could focus on the pace and my mind could pay attention to what they were saying.

I only preheated the garage for 15-20 minutes, but it was enough since I would be doing all my work right there. Somewhere around the midpoint I turned off the heat and then it wasn’t much longer before I ditched my hoodie.

I did the maths last night so knew I had to average 960 cal/hr on the ski erg and 1,280 on the rower to finish in 45 seconds. Maybe a little aggressive for active recovery because I had to keep on the gas, but it felt good.

Slop Shoveling

Last night my quads started to feel more sore. In case I forgot, my ass is letting me know I lunged yesterday. Out in the garage in the late afternoon for some active recovery.

15 Rounds
img_2184

  • 1:30 cal Ski Erg
  • 1:30 cal Airdyne (AD2)

There was about 10 seconds of transition time between machines, especially writing down my ski calories. I totaled 314 there (each round shown in the picture) and 520 on the Airdyne. I really enjoyed that actually and it’s refreshing to do cardio like that in the cold garage; I haven’t been heating it up for these sessions.

Headed outside after and shoveled the sloppy driveway after 3″ of snow last night and rain during the day.

Ski & Bike

Busy day, but made time in the afternoon for some active recovery.

4 Rounds

  • 5:00 Ski Erg
  • 15s Rest
  • 5:00 Airdyne
  • 15s Rest

The rest was essentially just transition as I wrote down my score and jumped on the other machine. I did 1,089, 1,096, 1,113, and 1,123 meters on the skier, and 1.64, 1.67, 1.70, and 1.76 miles on the Airdyne. Fell in to a good feel and was able to pick up the pace each round.

Back Says Not Today

Heavy single deadlifts at the gym today, which I don’t think would be wise for me after the last few days. My back is really tight. So it’s the first garage workout since the day I installed the new rack. Brandi joined in the fun.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×115
  • 8×135
  • 8×155
  • 8×175
  • 2x8x185

Wanted something different, so went with the sets of 8.

Conditioning

2 Rounds, With a Partner

  • 100/80 cals Ski Erg
  • 100 Hand Release Push-ups

The gym’s programmed workout for today with some twists. Ski instead of row or bike and upgraded from standard push-ups. The instructions said to alternate in sets of 10 calories and 5-10 push-ups at a time. Brandi did 8 cals and I did 10, so we ended up with 90 total each round. Then we alternated 5 push-ups each, which wasn’t easy even in the first round. Finished around 17:18.

Racked

Had a minor procedure done yesterday to remove another cyst from my head, so I rested. Spent most of today finally putting the new Titan Fitness folding rack up in the garage. I should have a post on nick.blog about it tomorrow. Finished around 4pm and got into the gym’s Friday workout, with a modification to sub the Ski Erg since I don’t have a rower.

Warm-up

  • 1:30 Ski Erg
  • 10x
    • Inchworm
    • 2 Push-ups
  • 1:30 Ski Erg
  • 20 PVC Passes

Strength

  • 10 Shoulder Press (45#)
  • 5 Shoulder Press (75#)
  • 5 Shoulder Press (95#)
  • 5 Shoulder Press (105#)
  • 5 Strict Chin-ups
  • 5 Shoulder Press (115#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (130#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (140#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (150#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (160#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (165#)
  • 5 Strict Chin-ups

Added one extra single above the programmed rep scheme. That was my heaviest press of 2018. I decided to do chin-ups instead of pull-ups because it’s been far too long since I did some. They felt much easier. Sure was nice to have a rack for lifting, though shoulder press would be just fine off jerk blocks.

Conditioning

2k Ski Erg

I would much rather have done 2,000 meters on the rower at the gym. My time to beat for skiing is 7:39.6, so my goal was to hold a sub 1:55/500m pace. I did it for the first quarter of the race, but fell off quick after that. I bumped the damper up to around 5 after noticing it was near 3, so I wonder if that affected me. Or I just didn’t have it today. Finished in 7:49.2.

2018-11-10-ski-2k.jpg

Free For a Reason

The workout at the gym is long cardio with core cash-out, so I decided to make my own version and stay home. Out in the garage at 1pm.

Warm-up

  • 400m Ski Erg

Didn’t really plan a warm-up, but I was going to use the treadmill for the workout and when I hopped on it, it slowed right down from my weight. I guess that’s why I got it for free! Seemed like the motor might just be having a hard time keeping up under load, which could be bearings or any number of things. Will have to fix it soon so I can get in some running throughout the winter. Hopefully it’s an easy fix.

Conditioning

6 Rounds

  • 400m Ski Erg
  • 1:30 Airdyne
  • 25 Burpees

My pace on the ski erg was < 2:15 / 500m and on the Airdyne I kept pretty steady around 72 RPM, which came out to about 42 calories or 0.55 miles. My burpees felt consistent throughout and were definitely the movement that raised my heart rate the most. Finished at 31:16, which was what I was looking for over 30 minutes.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

First two rounds unbroken and then 2 breaks in each of the last two rounds. Finished in 6:32.