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Thread: VelocipedeSalon WOD: Workout of the day

  1. #21
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    Default Re: VelocipedeSalon WOD: Workout of the day

    2x2 mile dog walking. (It's below zero F and 25 mph windy. Not going to lose extremities.)
    45 min power yoga
    60 min trainer - 1 minute over/unders X 5; 8min x3 climbing sims.

    Freaking cold.

    Nick Hoefer

    "Blow, wind! come, wrack! At least we'll die with harness on our back."
    Macbeth, Scene V

  2. #22
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by TMB View Post
    Keep it up, gives me hope that I will be able to stay near your wheel in March .....
    You won't catch me on the descents. Two plus months of inactivity took it's toll. I'm up to 120 miles this year, first road ride will be this Friday if the forecast holds.
    I heart burnt bikes.

  3. #23
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday - 3hr (at 9deg F/-5 windchill) fatbike group training ride for upcoming races. Slow going on fire roads and single track, extra hill repeats.

    Today - 2hr single track fatbike "recovery" (5 deg/-10 wind)
     

  4. #24
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Monday personal trainer session:

    Mobility (prehab) warmup,
    *main set done wearing 20lbs weight vest.
    4x15 perfect push-ups/split squats
    4x30 calf raise/4x15 goblet squat
    4x12 cable biceps curls/incline push-ups
    3x15 bench triceps dips/hammer curls
    -Working on speeding through push phase of squats
     

  5. #25
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Popandmod - Hmmm I could benefit from a few personal trainer sessions. Tune up of the 1000 things I don't know.

    Warmup - 5 mins.
    Running intervals Z2/3 > Z4/5 1 to 4 % grade each min. for 20 mins.
    Cool down
    Bear Complex 1/2 weights until I feel warmed up than 1 full set and done
    Stretching

    Massage clients all afternoon

    Boo yah

  6. #26
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    Default Re: VelocipedeSalon WOD: Workout of the day

    700 stairs

    pull-down: 16,14,12,10,8,6,4
    cable row: 12, 10, 8, 6, 4
    bent-over row: 4x8

    dead lift: 155x10, 165x10, 175x8, 185x6, 205x4
    leg press (because fuck New Year's Resolution-ers): 6 plates x10, 8 plates x8, 10 plates x 6, 10 plates + 25s x 4 (repeat)
    leg extension: 5x5 unilateral

    treadmill intervals.

  7. #27
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    Bear Complex 1/2 weights until I feel warmed up than 1 full set and done
    This makes me happy.
     

  8. #28
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Went to the work gym and did 30 minutes of core work and yoga stretches before lunch.

    Rode an hour on the cross bike, it was cold.

    Now I'm watching the national championship and stretching my hamstrings with a strap.
    I heart burnt bikes.

  9. #29
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Thought I could do 3 rounds in 35 minutes, but nope, only 2...

    20 pull-ups
    ~160ft farmer's carry, 2x70-lb DBs
    20 24" box jump overs
    ~160ft bear crawl
    20 TRX atomic push-ups
    20 leg raises
    20 windshield wipers
     

  10. #30
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    Default Re: VelocipedeSalon WOD: Workout of the day

    weather looks good for a long steady ride on Saturday, so the VO2s got shifted to last night

    6 x 3:00 on, 3:00 off.
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  11. #31
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday:
    slow + steady 90 minutes on the bike.

    Today:
    500 stairs
    bench (a slow, slow slog to try to get back to benching my weight)
    cable pull-down
    squat: 10x45 10x65 10x95 10x135 8x155 6x175 4x195 3x205
    deadlift: 10x135, 8x155, 6x165, 4x185, 4x205, 2x225

    treadmill intervals.

  12. #32
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    Default Re: VelocipedeSalon WOD: Workout of the day

    3X20 Goblet squats
    Bench Press > Went heavy 3X4
    60 min. endurance indoor bike (booooo)
    Flycasting practice > Nothing like the fine arts (see what I did there?)

  13. #33
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday:
    One hour hot yoga

    < 5 hours on planes, in cars >

    50 minutes ladder intervals: 10sec/10sec; 20/20 ... 60/60; Then back down.
    Second set ladder with opposite recovery: 10/50; 20/40 ... 50/10 and reverse.

    Done on a hotel spin bike. But, if the hotel is at 1700M it counts as altitude training, right?

    Nick Hoefer

    "Blow, wind! come, wrack! At least we'll die with harness on our back."
    Macbeth, Scene V

  14. #34
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    Default Re: VelocipedeSalon WOD: Workout of the day

    4X10 sweet spot on the bike in the a.m.

    (warmup) 150 24kg kettlebell swings with some overhead carries for good measure

    2 sets of 10ish side lunges, how low can I go?
    2X7 widow washers, 2X15 hanging leg raises (straight legs)
    3 sets tuck flags (partial extension for human flag practice)
    Andy Cohen

  15. #35
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Nice one DogRange

    Day off. Legs are sore! Just a wee spin on the bike least I go into withdrawal.

    (Cough) Technicians dissected my Landice treadmill and determined the deck is cracked....which was driving me nuts. Back to running indoors next week.

  16. #36
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Last 24 hr

    4:30 wake up, push ups 2x20 (yes, that is my current max)
    4:50 roast coffee in the popcorn popper, while grinding and brewing
    5:10 drive child #1 to Bernie campaign office
    6:30 back, go for 3 mile jog with child #2
    7:20 walk child #5 to school bus stop
    8:00 breakfast with spouse
    8:30 - 11:00 grant writing
    11:30 1 hr on the rollers
    13:00 phone conference with D1 soccer coaches child #3
    14:00 pick up child #4 from school - midterms
    15:00 go to work for night shift
    got three sets of 1x20 push-ups in, too weak to do more
    7:00 walk out of work, scrape windshield, pick up bagels, shovel snow
    8:00 breakfast with fam, make coffee
    9:00 chill on the Salon
     

  17. #37
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    Default Re: VelocipedeSalon WOD: Workout of the day

    3 Glorious hrs. riding with VSalon pal. Priceless.

  18. #38
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    Default Re: VelocipedeSalon WOD: Workout of the day

    5:15 am - Doppio espresso to get the brain going
    6:00 am - Ride 5:20, 107 miles, mostly conversational and occasionally hard
    12:30 pm - Devour sub sandwich
    1:00 pm - "The works" bike wash
    2:00 pm - Yard work
    3:30 pm - Assembling cabinets for the home gym
    4:15 pm - Recovery on Vsalon.

    The Withings says I'm at 125% of my daily goal. It may be time to call it a day.
     

  19. #39
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    Default

    Rinse and repeat ......
    Attached Images Attached Images
     

  20. #40
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Matthew Strongin View Post
    5:15 am - Doppio espresso to get the brain going
    6:00 am - Ride 5:20, 107 miles, mostly conversational and occasionally hard
    12:30 pm - Devour sub sandwich
    1:00 pm - "The works" bike wash
    2:00 pm - Yard work
    3:30 pm - Assembling cabinets for the home gym
    4:15 pm - Recovery on Vsalon.

    The Withings says I'm at 125% of my daily goal. It may be time to call it a day.
    If I rode 107 miles, I'd be at 1000% of my goal.
    Auk's words to live by:
    Blow up and pin a picture of M. Bartoli on your wall. When you achieve that position, stop. Until then, stretch, ride, stretch, ride, eat less, and ride more.

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