VolkeFit: Cleans and Burpees

I took a week off.  I didn't plan to.  I didn't need to.  It sort of just happened. 

Back at Steve's garage, I had a nice little surprise, as my new jump rope from Rogue has arrived.  It's got a silver rope and orange handles the colour of traffic cones.  It's pretty badass. 

As part of my warm-up, I did a set of double unders.   As a matter of fact, I set a new PR with 90 consecutive.  Considering this comes one week (and only one workout) after setting a new PR of 80, and not that long after a new best of 70.  I'm pretty pleased about that. 

Today, for the workout I did:

15 power cleans (115lbs)
15 burpees
12 power cleans (115lbs)
12 burpees
9 power cleans (115lbs)
9 burpees

It took me 5:03. 

I rested for 6 minutes, then did:

12 power cleans (135lbs)
12 burpees
9 power cleans
9 burpees
6 power cleans
6 burpees

It took me 5:23.


Afterward, I did 100 burpees, not for time.  I was trying to do them in as few sets as possible.
First set: 69
Second set: 31


Then I did 2km on the AirDyne.  It took 3:00 exactly. 

Then the Wife and I went and completely undid any good we just did by stuffing our faces at I Love Sushi.

Basement WOD: MU Prep, AirDyne, 1km Row

Warm-Up

Three sets of:
5 deadhang pull-ups
5 ring dips


WOD

10 minutes of AirDyne:

I did 171 calories and "travelled" 3.40 km. 

That's marginally better than the previous best time I posted so far.  

Instead of having the watt measurement around 185 early on, I did my best to keep it above 200.  I was shooting for at least 225, but that got harder as time went on.  I did dial up the intensity in the last 90 seconds or so, but it was probably not quite as hard as earlier efforts when I expended less energy earlier. 


Bonus Nastiness

1km row. 

3:48. 

Basement "Fun"

10 Deadhang Pull-ups (Consecutive.)
500m row (1:49)
7 Deadhang Pull-ups (I may have done these as chin-ups. Sets of four and three.)
500m row (1:48)
5 Deadhang Pull-ups (Consecutive)
500m row (1:48)
3 Deadhang Pull-ups

Buy-out: 5 minutes on the AirDyne. 

I originally envisioned this as just a 1500m ride.  Then I decided I should go 5 minutes and try to hit 75 calories. 

I hit that, and travelled 1.61km. 

VolkeFit: You down with OPP? (Other People's Pain)

Here's what Steve had me do this time out:

Appetizer:

Ten minutes or so working up to a moderate front squat triple

I ended up at 185, and did four sets of three.


Main Course

9 squat cleans @1351b
5 deadhang pull-ups
6 squat cleans @155lb
4 deadhang pull-ups
4 squat cleans @175lb
3 deadhang pull-ups

(not for time)


Dessert
3km on the AirDyne.

This took around 5:30.  For the last minute or so, I kept the "Watt" metre above 300, so needless to say it was the longest 60 seconds ever.


Songzaa continued to play hit after hit during the workout, including this all-time great:

  

Following the workout, I went and completely destroyed any good I might have done by heading to Five Guys for a burger, fries and pop.  Because Tyler. 

25 Minutes of AirDyne

I've been sidelined by a head cold for a few days, but was starting to feel a bit better. It wasn't affecting my lungs, so I thought a nice pretend bike ride would be okay. 

I decided to go 25 minutes, which would have been my longest AirDyne ride yet and in line with Steve's advice to try out a longer ride once in a while.  He actually recommended 30 minutes,  but I thought I'd work my way up to that.  Plus, I'm the World's Laziest CrossFitter.

My usual pattern with AirDyne is that I start out at a medium pace and try to gradually increase my intensity toward the end.  At the start, I was just trying to keep the watt number above 160.  Later on, above 180.  By the end, I was north of 250. 

I also wanted to beat my results from my previous 20minute ride by the time I hit 20 minutes into this one, which was a little tricky to figure out a way to pace myself so I had something left in the tank for the final five minutes.  But I managed to do that.

At 20:00, I had burned 274 cal and travelled 6.20 km

At 25:00: 360 cal and 7.91km. 

By the way, I'm loving the Songzaa iPhone app, and particularly the "Rap Anthems" playlist that plays the rap hits from my prime.  During this workout, I got re-acquainted with this classic:

Call me crazy, but I don't think that gal in the bikini on the beach was actually playing the sax. 

All I want to do is a zoom zoom zoom, indeed. 

10 Minutes on the AirDyne

Warm-up:
10 deadhang pull-ups
10 ring dips
10ish ab-roller, uh, roll-outs
5 chin-ups. 

WOD:
10 minutes on the AirDyne.
Good for 167 calories / 3.36 km 

Just a touch below my best. 

Cool-down:
500m row.  Took 1:48 

The 500s

After a week of birthday-related inactivity, I ventured downstairs to blow the dust off my rower and AirDyne.

500m row
500m AirDyne
500m row
500m AirDyne
500m row
500m AirDyne.

I didn't time the whole thing, although I probably should have. 

Each row was sub-1:50.  Each ride was sub 1:40. 

10 Minutes on the AirDyne

This ride measured 168 cal and 3.38km

VolkeFit: 14.2-ish

I told Steve that I didn't want to do 14.2 as rx'd.  It calls for high numbers of C2B pull-ups and I didn't think that would do my shoulder any good. 

We subbed lower numbers of deadhangs instead. 

Warm-up: 10 minutes of AirDyne. 

WOD:
14.2-ish

Two rounds of:
10 overhead squats
3 deadhangs pull-ups (14.2 calls for equal numbers of C2B PLU instead)

Complete that within three minutes, and rest the remaining time.

Two rounds of:
12 OHS
4 DHPLU

Complete within three minutes, rest the remaining time

Two rounds of

14 OHS
5 DHPLU

Complete within... oh wait, I didn't. 

I got 8 OHS done in the third round before time ran out. 

I swore, felt sorry for myself, then completed the work for that round. 


Cooldown:
10 minutes of AirDyne. 

10 Minutes of AirDyne

We have a new AirDyne.  Despite dealing with a chest cold, I decided to ride it for a few minutes.  A few minutes turned into 10. 

Because I didn't really pay attention to the display, I didn't look at the distance.  It said that 10 minutes of cycling was worth 139 calories.  That's less than a can of Pepsi. 

VolkeFit: Some quality time with the Devil's Bicycle

Went to Steve's garage yesterday and he threw together a little bastard of a partner WOD. 

Partner 1 - 50 calories on the AirDyne (a.k.a. "The Devil's Bicycle")

Partner 2 - goes through the following circuit:

• 10 "cals" (drop to a plank over a weighted ball, come up as if you're in a burpee, but bring the ball with you, bring it overhead and then slam that fucker on the ground like you mean it) \
• 5 strict burpees
• 10 box jumps (stepping down) \

Switch off every 50 calories on the AirDyne, until we get to 400. 

We got through 15 rounds of the circuit in total for the 20-some minutes it took us to get to the 400. 

Afterward, Steve showed me how to use the elastic "floss" around my injured leg and it made a big difference. 

He really knows what he's doing.  I'm happy to see his personal training sideline is growing rapidly. 

VolkeFit: "All sorts of suck"

I hit Steve's garage to see what the mad scientist of home-exercising had cooked up. 

Not for time... just for pain:  


50 cal on the AirDyne 

Then three rounds, increasing weight, of:
3 squat cleans
20 weighted lunges per leg (We used 95, 115, and 125)

50 cal on the AirDyne

3x250m sandbag runs

Buy-out: 15 deadhang pull-ups, in as few sets as possible.  I did them in sets of 10 and 5.


Thoughts:

-God, that AirDyne is an awful/amazing thing.  Three minutes or so was a nice little sprint. The fact that Steve does 15 minutes on it regularly astounds me.

-My first time doing weighted lunges with a weighted barbell.  Almost fell over a couple of times, and really had to concentrate to get through the last reps.