Airdyne and KBS

Warmup 6 minutes 70 calories

4 min - 96 calories
2min break
3 min - 71
2 min break
2 min - 51
2 min break
1 min - 31
Total = 249
Cool  down = 52

COMPLETE THE FOLLOWING CIRCUIT 2 TIMES:
* 8 Halos (each side)
* 10 Goblet Squats
* 8 Overhead Presses (each side)
* 15 Kettlebell Swings
* 8 Bent Over Rows (each side)
* 6 Front Rack Reverse Lunge (per side
25 calories easy between round

Airdyne Intervals

Airdyne workout


10 minute warmup

11 Rounds of

10 sec all out
45 minute recovery

5 minute cool down

KB straight arm situps

2nd Time Around Row'd Royalty 19.3

I was so disappointed in my performance on Saturday that I knew if I didnt make another run at it I would be knocked out of first.  I realized I havent been rowing nearly as much but i hadnt back in 2017 when I did a 10k under 2min/500 split.

My recent approach has been to start the work and finish with 15-30 minutes before the deadline.  Tonight was the same thing,


I felt so much better at the start and had recorded the times to beat and had a plan to try to average 1:58.    I knew that if I could get to 5k on pace I could beat my first score and then I had enough of a cushion that I could survive a crash and burn.   That crash and burn didnt happen.   Redemption Row! Its nice to have a strong field to keep things interesting. 

The Plan!

2nd Times a Charm

This didnt go as planned

Moderate Intensity

30 Minute WOD

Every 50-60 Calories stop and do a KB/DB movement of 25 reps

- KB V-ups alternating legs and 25 pushups
- DL and then high pulls
- Goblet Squats
- Clean and Lunge
- Curl and Press
- KB V-Ups

Airdyne

After yesterdays Row'd Royalty debacle I decided to just do some steady airdyne workout.  Ended up with 750 Calories at  moderate pace.

"Gibraltar" Row'd Royalty 19.3

"Gibraltar" > 14k (2× 7k)
Scores:
> 19.3A - Total Time for 14k
> 19.3B - Fastest 7k

Normally I would have been looking forward to doing this as its not a red line workout but really about your endurance.  This was not a good thing since I have been sick all week with a cough and stuffed up head.  This type of workout although measured was wicked long and not a great entry to working out again.   I had a plan but I realized that plan was not going to be achievable about 5 minutes in when I was already laboring.  I considering quitting 2k in but decided to just gut my way thru it.

Row'd Royalty 19.2 Redux

I hadnt really planned to do this one again.  I have got a sore throat and this morning had a hard time getting out of bed.   But the more I thought about the workout the more I wanted to try again.  I felt like I didnt need to work any harder but just do the hard work in a different sequence.   The first row really mattered and the last two but the 2nd interval (500M) was really a chance to recover before the longer third and fourth interval.   So I mapped it out and did a short warm up on the airdyne.

If I missed the first interval goal I was just going to shut things down and call it a night.  First interval was actually below target which meant that I could really be conservative in the 2nd interval.  So after 2 intervals I was right on track.   Interval 3 was a lot shakier but I was ok with being just a bit behind as I didnt lose too much time.  It was all going to come down to how badly did I want to suffer.  I played it safe out of the gate on the last interval and then really started to push to the limit with 250meters to go.  Did it.  Nothing feels better than going out and making a plan happen.  Not quite Tom Brady winning a conf championship but a sense of accomplishment.

Compare to 1st time:

Compared to last year in reverse order:

Anthony if you have read this far I know its way too much thinking and planning and analytics.   Sorry not sorry I love that part.

Row'd Royalty 19.2 “REPLAY” (17.3 & 18.1)

“REPLAY”  (17.3 & 18.1)
ROW FOR TIME:

• 250 METER ROW
  • 30 SECONDS REST
• 500 METER ROW
  • 1 MINUTE REST
• 750 METER ROW
  • 2 MINUTE REST
• 1000 METER ROW

19.2A is your time to complete 250M
19.2B is your total row time (for 2500M)

No matter how much you plan and strategize you have to be able to  make it happen.   I reviewed my 18.1 peformance and looked at the leader board and had an idea what I needed to do to be at all competitive.  

The first round was on pace but for as fast as I was going I thought my split would be a bit better.  I was happy with my 500m, not quite as fast as I wanted but in the realm. The 750 was solid but still about 2 seconds off the pace I wanted.   Going into the last round I was focusing on staying between 1:47 - 1:49 pace.   About 350meters in It got really hard and my form started falling apart.   My heart rate was jacked up and my legs were failing.   I kind of limped into the finish line. 

 Im hoping I dont have to do this again.  In the back of my mind Im wondering if I can take that pace in the last 100 from 1:51 to 1:49. That would be good for a tie with my time from last year.

Not My Boat

Not My Boat

A) 8AMRAP
10- Hang Power Snatches 75/55
10- Toes to Bars
10- Pushups
Rest 8min
Repeat
*Negative Split

Rounds 1 -  5 rounds 10 reps

Round  2 -  4 rounds 10 reps

Treats
 Bike 3x3min
 

HIIIIIIII

HIIIIIIII

A) 3 Rounds For Time
15- Deadlifts 225/155
20- KB Swings 70/53
100- Double Unders subbed 30 Cal on AirDyne

 12:43

Row'd Royalty Redux Tres 19.1 - 8:30

I was watching the leaderboard today and I was holding a top 3 spot but just not satisfied that I had put in a really honest effort.   Once I got home and got bounced into 5th I knew that I would give it another go.   So at 8:38pm with 22 minutes till the deadline I did a 30 second warm up and then got after it throwing caution to the wind.

“8:30”

Workout: Row 8 intervals of 30 seconds followed by 30 seconds of rest.
Score: Total Meters Rowed for all 8 intervals.

Intervals

Time	Meters	Pace	Watts	Cal/Hr	S/M
4:00.0	1,280m	1:33.7	425	1760	35
0:30.0	165m	1:30.9	466	1901	38
r: 0:30	42m
0:30.0	166m	1:30.3	474	1930	36
r: 0:30	46m
0:30.0	164m	1:31.4	457	1872	36
r: 0:30	21m
0:30.0	160m	1:33.7	425	1760	34
r: 0:30	30m
0:30.0	158m	1:34.9	409	1706	34
r: 0:30	32m
0:30.0	158m	1:34.9	409	1706	34
r: 0:30	15m
0:30.0	151m	1:39.3	357	1527	34
r: 0:30	15m
0:30.0	157m	1:35.5	401	1679	38
r: 0:30	19m
	r220m

 I felt much better in the opening rounds and knew that I was creating a nice cushion of meters so that I could beat my average goal.

The 3 attempt compares

 The compare from yesterday is exactly the same
Rd 1 -  160  - 160 - 165
Rd 2  - 162  - 162 - 166
Rd 3  - 162  - 162 - 164
Rd 4 -  159  - 159 - 160
Rd 5 -  156  - 156 - 158
Rd 6 -  155  - 155 - 158
Rd 7 -  155  - 155 - 151   I missed the quick start and started 2 seconds late
RD 8 -  0 -    150    157

Row Club

Class Warm-Up Right into Rowing WOD

A)2000m @18-22 s/m
Rest 3:00
+
B)1500m @23-27 s/m
Rest 3:00
+
C)1000m @28+ s/m

Row'D Royalty 19.1 and KB/AD Wod

As I warmed up on the airdyne I could feel yesterdays work too a bit more of toll than I expected.  Just a little tired and not as sharp.     I asked a number of the guys but they all said no and Dennis Orourke started before I was done warming up.  The upside is that Juice was ready to go so i had someone to suffer with. The first round of Row'd Royalty was not as easy as yesterday and that was even after I had dialed it back to try to even out my pace even more.  The worry of ending a rpund early was addressed but I quickly lost count of my rounds and had no idea whether the number showing was the round to come or the round I finished.   This confusion probably cost me a little as I had conservative starts the last 2 rounds thinking I had one more to go.  Not very wise on my part.

 The compare from yesterday is exactly the same
Rd 1 -  160  - 160
Rd 2  - 162  - 162
Rd 3  - 162  - 162
Rd 4 -  159  - 159
Rd 5 -  156  - 156
Rd 6 -  155  - 155
Rd 7 -  155  - 155
RD 8 -  0 -    150

Here are the screen shots

 After the Rowing WOD
Layer 1 – Double Snatch + Renegade Row
Layer 2 – Double Snatch + Double Press + Renegade Row
Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row
Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row
Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row
Perform only 4 rep of each exercise. between layers do 25 calories on airdyne at a moderate to easy pace.

Row'd Royalty & WOD

Airdyne Warm-Up - 250 Calories

Total meters: 8 x 30s with 30s rest.
Row 8 intervals of 30 seconds followed by 30 seconds of rest.
SCORE: Total Meters Rowed in all 8 intervals

So bummed that I did not set up the monitor correctly and it stopped at 7 rounds. Good warmup.

 

 

CHIP AWAY
For Time:
100 calorie row
80 med. ball sit ups
60 wall balls
40 burpees
20 squat cleans

20:16

DH&R

Rode the generic Airdyne at Dedham Health and Racquet - 262 calories

St Regis Hotel WOD

Warmup - 20 minutes on the bike


WOD
Complete each exercise: 20 seconds on / 10 seconds off for 8 rounds and a total 4 mins of lung-busting awfulness. Then rest for 2 minutes, try not to cry, and move onto the next exercise

Dumbell Goblet Squats
Single Arm Dumbbell Row
One Arm Dumbbell Swing
Rear Leg Elevated Split Squat
Incline Dumbbell Press

Time after Time

Warm up - Airdyne - 150 Calories

Time after time

5 Min MAX - record your cals burned = 117M
Rest for 5mins

5 Rounds ( 1min On / 1min Off) - Cals burned = 158
Rest for 5 min

10 Rounds ( 30 sec On / 30 Sec Off) -Cals burned = 152
Rest 5 mins

20 Rounds (15 sec On / 15 sec Off) - Records burned = 142

 Total Calories = 569

The look and i am not talking about Steve.  Im dying in this wod.

Two Logs

A1) Front Squat10-10-10-10
135 - 155 - 175 - 195

A2) Odd Object Bear Hug Hold/March
4x1min

95 135 135 135

A3)Aidyne for Calories
25 30 40 100

Eagle - Countdown and 50"s aidryne

Eagle

8 Rounds
With 2 x 53lbs kettlebells.
Clean x 8 Front squats
20 meters  Farmers Walks  *
complete all rounds without putting the kettlebells down.  If you have to put the kettlebell down you do 20 calories on the airdyne
13:11

Countdown
10,9,8,7,6,5,4,3,2,1
KB Swings
Farmers Walk
Cleans
Farmers Walks
12:51

Airdyne
200 Calories for time:
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs

Tear Jerker

Tear Jerker - 5 rounds
 10 push press  double KBs @44lbs
15 calorie airdyne
10 SDHP double KBs @44lbs
15 Sit-ups
15 front squats double KBs @44lbs
19:43

Eric was back at the gym to workout which is always good.

Airdyne & KB

200 Calorie Airdyne

20 Minutes

5 Double KB DL
5 Double KB Squat
5 Double KB Back Lunge
5 Double KB OH
10 Straight Arm Sit-Ups
20 Calories on Airdyne


KB Work
15 KB Squats

Warm Welcome Aborted

Airdyne Warmup -














Got set up to do Warm Welcome and realized both my lower back and Psoas were not feeling great after yesterday pickup soccer game.  So modified it pretty significantly and just powered thru it.

4 Rds 

10 KB Single Leg Deadlift
15 GHD
20 Box Stepups

11:43

New Years Day

Airdyne Challenge

Keep Moving Forward

203 Calories

Kettlebell Challenge

15 Double Kettlebell Squats