Double Airdyne Day

Rest day yesterday. I got blurry vision with a headache late in the afternoon and took a long nap. I also slept in this morning. My hamstrings are getting pretty sore from something.

I was really hoping we wouldn’t get something heavy for 20.3, because yesterday my back was not feeling good from Wednesday, and probably mostly from 20.2. Heavy deadlifts are better than heavy squats I guess. It definitely wouldn’t be smart for me to attempt those today, so hopefully I can recover for a Sunday go at it.

Year of the Engine – Rocket Race

4 Rounds

  • 4:00 Airdyne
  • 2:00 Rest

Out in the garage around noon. Protecting that back by not using the rower, which isn’t working anyway. I tried to keep ~85 RPM, doing 156, 158, 150, 152 calories and 2.76, 2.74, 2.67, 2.7 km.

I really need to make a v2 of the custom monitor for my AD since the first one was over complicated and stopped working with Raspbian OS updates. Being able to always see the important info (not alternating through) and on some type of stand at eye level will be a huge difference, especially for intervals like this.

It might be a good idea for me to switch things up more often like this. I’m able to get my heart rate up quite a bit higher on the rower. On the Airdyne, my legs start to burn far before I get my heart rate up.

That finishes month 8 of the program, which leaves one more month of this differentiation phase. A few hours later I was out in the garage again.

Accessory

  • 2 Sets
    • 5 Weighted Chin-ups (25#)
    • 2×5 Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)
  • 2 Sets
    • 5 Weighted Chin-ups (30#)
    • 2×5 Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)
  • 1 Set
    • MAX Weighted Chin-ups (35#)
    • MAX Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)

I got 8 chin-ups, though the weight was briefly resting on the ground between each rep and 18 ring dips. Really close to my best of 21 strict ring dips, after already doing 40 reps! I decided to use a lower box than normal, doing them slower with control.

Year of the Engine – Rocket Race

18 Rounds

  • 30s Airdyne
  • 1:00 Rest

I felt my back pinch during rounds 3-4, so I hopped off, moved around a little bit, and was back on. Didn’t happen again. Held >100 RPM every round to get 549 calories and 7.12 km.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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