Page 6 of 19 FirstFirst 12345678910111213141516 ... LastLast
Results 101 to 120 of 361

Thread: VelocipedeSalon WOD: Workout of the day

  1. #101
    Join Date
    Mar 2012
    Location
    DC
    Posts
    128
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday
    Bench Press:
    Bar only x15
    Bar w/ 25lbs kettle bells on elastic x12
    Bar w 25 and 10lbs kettle bells on elastic x10
    Bar w/ 25lbs kettle bells x12

    ^^^before trying this I thought this setup was just a bit of gym rat show off stuff. I'm sold, the instability caused by the setup feels so much more like the way I use my chest on the bike to sprint, climb prevent crashing than a standard bench press which just feels like "exercise"
    4 sets:
    Lunge to knee raise x20 each side
    Barbell incline press w/external rotation x10
    Jump squats "in" resistance band x15
    Biceps curls x12
    8lbs dumb bells extended overhead mini jumps (bouncing off calfs) 3x40
    4x12 lat pull down 2 palms away, 2 palms facing

    Today: 5x5min tempo on the Kickr
    I'm really for the warm weather to return
     

  2. #102
    Join Date
    Nov 2012
    Location
    Highland Park, IL
    Posts
    2,153
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    OK Brian Littlefield, I'm intrigued. Today I will see how many sets it takes me to get to 75 pullups.

    Other than than, 1.5 hours Zone 2 on the trainer this morning.
    Andy Cohen

  3. #103
    Join Date
    Jul 2008
    Location
    Los Angeles, California, United States
    Posts
    2,822
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    20, 18, 16, 14, 12, 10, 8, 6, 4 on bench --- starting with 45lbs and then adding 10lbs per set.
    5x10 cable pull-down
    5x8 decline bench
    5x8 cable row

    unfortunately that's all my lunch break could afford me.

  4. #104
    Join Date
    May 2008
    Location
    DC
    Posts
    18,881
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Tuesday
    1.5 hrs. mostly tempo a few short non-adaptive NP efforts for giggles
    Deadlifts (heavy) 5X5
    BP (too heavy) lift to failure now that I have safety bars yeah man!
    Stretching

  5. #105
    Join Date
    May 2009
    Location
    Clemson SC
    Posts
    2,044
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    75min recovery spin

    yes, I do take easy days.
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  6. #106
    Join Date
    Jun 2008
    Posts
    2,543
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Today was chest and tri's

    Flat bench : 15x135 warm up, 10x185, 8x205 3x5x225
    Incline land mine : 4x8x135 ( not including bar)
    Floor press: 3x8x185
    Skull crusher/tri press superset : 3x10x80
    Tri press down: 3 x 10x150
    OH cable extensions/ reverse press down: 3x10x70
    Falling from high places, falling through lost spaces,
    Now that we're lonely, now that there's nowhere to go.

  7. #107
    Join Date
    May 2012
    Location
    Burlington, VT
    Posts
    18
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Deadlift day yay!

    DL - 250x3, 280x3, 300x3, 315x3
    Dynamic effort hanging cleans EMOM-
    10x3@145
    Push ups - 5x25
    Brian Littlefield

  8. #108
    Join Date
    May 2009
    Location
    Clemson SC
    Posts
    2,044
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    3 x sets of 30 single leg half squats on a bosu ball

    (the VMO is slowly,slowly coming back in the knee/leg the car hit last year -- anything under 20 reps or a full squat causes some pain and tracking issues -- the VMO was one big hematoma for a month, and was concave 6 weeks out. It's a few months from being 100% still, but yeah getting there).

    Daily VMO rehab:

    Jog up the 55 stairs to my classroom 4-5 times a day. One at a time, still. Toes slightly out, good spine, get a good contraction from the medial glute & VMO each time.
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  9. #109
    Join Date
    Oct 2009
    Posts
    1,513
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Wed night workout:

    8 min w/up

    45 min x 235w (90-95% FTP)

    15 min cool down

    Tonight will throw on some sharper and shorter intervals.
     

  10. #110
    Join Date
    Nov 2012
    Location
    Highland Park, IL
    Posts
    2,153
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by dogrange View Post
    OK Brian Littlefield, I'm intrigued. Today I will see how many sets it takes me to get to 75 pullups.

    Other than than, 1.5 hours Zone 2 on the trainer this morning.
    OK Brian, I'll admit that it took me 15 sets of 5 to get the 75! I was puching the pace a bit (took about 15 mins total) as I had to get back to work, but whoa, I still got some work to do to cut that set # in 1/2. Thanks for the new goal!
    Andy Cohen

  11. #111
    Join Date
    May 2010
    Location
    Chicago
    Posts
    1,337
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Pull ups are high on my list of needed improvements.

    Today I did 2 trainer sessions. Nuts.

    5am wake up with the wife and ride using Zwyft. We can never get it so that we are riding together.
    later AM - weights for triceps and back.
    after weights - about 20 min on the trainer doing Tabata intervals.
    finished with rolling out my tight spots with a lacrosse ball.
     

  12. #112
    Join Date
    Nov 2012
    Location
    Highland Park, IL
    Posts
    2,153
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by rec head View Post
    Pull ups are high on my list of needed improvements.

    Today I did 2 trainer sessions. Nuts.

    5am wake up with the wife and ride using Zwyft. We can never get it so that we are riding together.
    later AM - weights for triceps and back.
    after weights - about 20 min on the trainer doing Tabata intervals.
    finished with rolling out my tight spots with a lacrosse ball.
    If it makes you feel any better, I can do pullups OK, but I suck at riding a bike.
    Andy Cohen

  13. #113
    Join Date
    Mar 2009
    Location
    Colorado
    Posts
    3,887
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    I changed up my weight routine yesterday... I woke up this morning thinking I had the flu. Then I realized I was just sore everywhere.

    -Joe

  14. #114
    Join Date
    Aug 2012
    Location
    Boston area
    Posts
    230
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    must be going around.....I went from doing only dead lifts to squats - I am sore in new places.

    this thread is motivating (I joined a gym for the first time) and humbling.....I could only manage the following for pull ups 1x10, 3x5...
     

  15. #115
    Join Date
    May 2012
    Location
    Burlington, VT
    Posts
    18
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by dogrange View Post
    OK Brian, I'll admit that it took me 15 sets of 5 to get the 75! I was puching the pace a bit (took about 15 mins total) as I had to get back to work, but whoa, I still got some work to do to cut that set # in 1/2. Thanks for the new goal!
    That is a very solid effort. Doing a set every minute for 15 minutes is no joke!
    Brian Littlefield

  16. #116
    Join Date
    May 2008
    Location
    DC
    Posts
    18,881
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    First Zwift sesh.
    One hr. with the beast set for SST. It is interesting. How do you find good routes / races?
    Shoulder Press 3X8 (last one was close to failure)
    Dead lift 5X5 (heavy)
    Stretching

  17. #117
    Join Date
    Jun 2008
    Location
    Lincoln, NE
    Posts
    956
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    50 ish minutes on the trainer. 10 different med ball movements, 10 reps each.

    Can't throw med ball over head in basement...dang it.
     

  18. #118
    Join Date
    Oct 2009
    Posts
    1,513
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    C2 for a half-hour last night.

    Long weekend but weather not bike friendly so next four days are 90-120 min each session on the eMotions with some weights and core thrown in. Maybe some short rows if I get motivated to erg before morning shower.

    Core - we have a small group doing a plank challenge. I'm up to 5 min straight and can do 10-12 minutes total with small rests between efforts. Just messing around for entertainment.

    Weights - have a semi-serious goal to bench press my weight before race season starts. Will see where it goes from there.
     

  19. #119
    Join Date
    May 2008
    Location
    DC
    Posts
    18,881
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    Day off weights today. Need it.
    1.5 hrs. alot of it just a wee under threshold. Miserable.

  20. #120
    Join Date
    Mar 2012
    Location
    DC
    Posts
    128
    Post Thanks / Like

    Default Re: VelocipedeSalon WOD: Workout of the day

    3 hours on the kickr this morning
    Kitchen sink WKO
    4 sprints
    2x12min at FTP
    4x2min 130%
    80min Z2

    Thank god for netflix
     

Similar Threads

  1. VELOCIPEDESALON.COM Logo Contest
    By Too Tall in forum General Discussion
    Replies: 45
    Last Post: 09-20-2015, 09:58 PM
  2. Replies: 57
    Last Post: 09-05-2014, 06:03 PM
  3. Mountain Bikes @ Velocipedesalon
    By Applesauce in forum Mountain Bikes
    Replies: 105
    Last Post: 01-18-2014, 10:39 AM
  4. "Fit Wall" Workout
    By znfdl in forum Oxygen Depraved
    Replies: 5
    Last Post: 11-19-2012, 10:21 AM

Bookmarks

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •