Basement Gym
0600
Ride
8.13 mile spin (12.2 mph; 40 minutes) on the stationary bike. Ramp up for 10 minutes, and 10 minutes of intervals before an easy 20 minute finisher.
Sunday, January 15, 2023
Run - Bench Press - Deadlift
Saturday, January 14, 2023
Home Gym
1100
Run
1.72 mile run (13:07/mile pace; 22:35 moving time). Three laps around the neighborhood. It was more of a run/walk. Especially on the last lap.
Bench Press
5x5 at 125#
Deadlift
5x5 at 185-185-205-205-205
Programming was from main site for Friday, January 13, 2022.
Saturday, January 14, 2023
Indoor Cycling
It is cold in Colorado and there has been plenty of snow on the ground since we have gotten back in town. Even in the summer time, I am a bit of a fair weather rider so it was nice to get the indoor trainer set up.
As I started playing with it, I could not get the sensor to work with IpBike and started by changing the battery which did not do anything.
Then I had the idea of seeing if it would pair with my Fenix 6 and I was pleasantly surprised to find that it did in fact connect. The next step was fiddling with the sensor to actually show data which it did and the data seemed reasonable at 12 mph for an easy spin.
I flipped back to IpBike and was still struggling so I am going to abandon it.
After some more searches, it appears that Samsung dropped ANT+ sensor support after the S20. That is why it worked with my S12, but not my S22. If I want to stick with TrainerRoad, I can go back to using a computer or get a different sensor. The Garmin 010-12843-00 Speed Sensor 2 is $35.55 on Amazon right now and would be the option for moving to a Bluetooth compatible sensor.
The upside is that if I want to continue to train on my own with an indoor ride a couple of times per week, the Fenix 6 is a no brainer solution. It is not as intelligent or engaging as TrainerRoad, but it is also free. $20/month plus $35in hardware is not life changing money, but in all likelihood, I will want to switch back to outdoor training in the spring.
Today I started with a 30 minute untracked ride and then another 10 minutes tracked with the Fenix 6.
OHS - EMOM
Friday, January 13, 2023
Garage Gym
1700
Warm Up
Jumping Jacks
Hip Hammy
Crossover Symmetry
OHS
Build to 3 Rep Heavy
After some warm up sets with PVC-35-45#
55
60
65 - video
70
72.5
75#
These all felt pretty good a remarkably stable.
EMOM
EMOM 15
Station 1 - 2 pull-ups
Station 2 - 8 standing biceps curl with ez curl bar - 42#
Station 3 - 1 HSPU to 2 abmats
This was intended to just work on skills and it certainly met that end. Not a ton of volume, but good quality movement
Ab Finisher
5 degree decline 3 x 15 crunches
Friday, January 13, 2023
Swim
Friday, January 13, 2023
Carmody Rec Center
1030
Swim
1x500 FR
1x150 BR
1x150 BA
1x200 FR
--
1000 total (30 minutes)
Thursday, January 12, 2023
USAWA 2023 Quarterly Postal Events
Some exciting lifts for 2023
Q1
Dumbbell Swing - One Hand - I have played with this before
Deadlift - No Thumb - One Hand - This should be interesting
Deadlift - 2 Bars - Meh
Q2
Cheat Curl - Need to practice this. I tweaked my biceps last time
Snatch - One Hand - This could be brutal
Continental to Belt - Not sure what to expect
Q3
Holdout - Lowered - I will really struggle with this. May skip
Ciavattone Deadlift - Played with this before
Clean & Push Press - Standard CrossFit movement
Snatch from Hang - Should be fine except bar must dip below knees
Deadlift - 2 Dumbbells - Not sure if I want to go plate loaded or use my 100's
Pullover and Press - This does not look too bad.
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