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Thread: VelocipedeSalon WOD: Workout of the day

  1. #121
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    Default Re: VelocipedeSalon WOD: Workout of the day

    I've been rebuilding my fitness since back surgery. I got back on the bike on 12/29 and have ridden about 650 miles since then. Most of the rides have been on the cross bike on mostly gravel about an hour at a time. I'm almost to the point where I'll feel good about doing intervals. The gravel route is broken up into 6 sections, the longest being 3.6 miles.

    Today I did a little more than an hour (22 miles) on the road bike, all small ring concentrating on my form. My back issues had twisted me a little because I was overcompensating for a weak left leg. Now I'm straight and I replaced my cleats to make sure the previous wear didn't force my feet back into a bad alignment.

    Each workday I do exercise ball sit ups, usually three sets of 50. I was doing bridges to strengthen my back, but I've started adding push ups that I begin in the up position with my back straight for 30 seconds before doing a set of 12. I do 5 sets.

    I don't do any weights, I have magical genetics that cause me to build muscle quickly and any additional muscle that doesn't support my core and help propel me down the road is just extra. Even the push ups are bulking me a little too much.
    I heart burnt bikes.

  2. #122
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1.5 hrs. trainer
    1X30 FTP
    Alot of tempo

    Dead lifts 5x5
    Shoulder press 5x5

  3. #123
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Disassembled a bed and assembled the new one---a lot of squatting and awkward positions
     

  4. #124
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    Default Re: VelocipedeSalon WOD: Workout of the day

    race simulation on trainer:

    5 minute tempo warm up
    2 x 20 @ 100% FTP
    5min recovery
    5 x 1min @ 120%, 1 min 60% in between
    3 x :30 @ 150%, 2min @ 60% in between
    1 x 90 sec @ 120%
    5min recovery
    20min @ 90%
    ease it down

    https://www.strava.com/activities/492631080

    no video, no music, just good ol trainer slammin
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  5. #125
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Doof.
    He's back.

  6. #126
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    Default Re: VelocipedeSalon WOD: Workout of the day

    At the local Y.

    30 mins on elliptical

    Bench 12 x 5
    Lat pull down 10 x 5
    dumbbell curls 10 x 3
    Triceps 10 x 3
    med ball OH throws, slams, twist wall throws, russian twists, single arm slams
     

  7. #127
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1.5 SST
    Bench Press (heavy) 3X5
    Stretching

  8. #128
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Little break before I hit the trainer.

    Today is a hard day:
    pushups on an exercise ball or medicine ball
    pullups (not many for this guy)
    some shoulder exercise (I really need to learn the names of all these exercises)
    curls
    dumbell press on the exercise ball.

    My wife joined me which was really cool.

    Now for some Tabata intervals on the trainer.
     

  9. #129
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Simple day 2x15@105%

    Need to get my TT head game back.
     

  10. #130
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Squat - 305x2, 340x2, 360x1, 380x1
    Dynamic BP EMOM 12x2@155
    Pull ups - 5 sets 60 reps
    Brian Littlefield

  11. #131
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    Default Re: VelocipedeSalon WOD: Workout of the day

    negative split Hour of Power

    https://www.strava.com/activities/493588788

    erg was reading 10w high (I put the hub power into WKO+). HR low, due to very short warm up and the previous day's training stress -- just shows how variable HR is.
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  12. #132
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    Default Re: VelocipedeSalon WOD: Workout of the day

    FUN Day at the gym experiments with a weight vest
    Warm up:
    16" box jump x15
    Lunge jumps x15each

    -Added 30lbs weight vest for rest of WKO-
    3 sets:
    16" box jump x15
    Lunge jump x15each

    4sets:
    Double BOSU squat x20
    Double BOSU "run" 40sec
    Bicep curl 20lbs x15

    3sets
    BOSU lateral squat jumps x30sec
    Push-ups x12

    3 sets:
    Hip thrusters x15
    Cable row 35lbs each x15
     

  13. #133
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Got up too late to ride the trainer (the fruits of staying up really late doing my taxes)

    Later at the gym:

    Pistol squats 5X5, 10X1 (each leg)
    75 pullups in 10 sets
    - inspired by Northern9, took extra rest today (~40mins total), next time will compress the sets further (maybe be able to do it in sets of 10?)
    Andy Cohen

  14. #134
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    Default Re: VelocipedeSalon WOD: Workout of the day

    yesterday:

    1hr @ 91% FTP, 20min @ 70%

    today:

    1hr @ 65%
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

  15. #135
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    Default Re: VelocipedeSalon WOD: Workout of the day

    squats.
    dl.
    bench.

    nothing to see, move along.

  16. #136
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Presidents Day workout. While son and his buddy swam at the Y I:

    30 min eliptical

    Hard to remember all movements, but 20 minutes of 15 lb med ball throws, slams, abs, etc.

    30 min spinning bike cool down
     

  17. #137
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1 hr. tempo + 4 x 5 min. 120% (fake hills)
    Goblet squats 3X20 (adding weight each set)

  18. #138
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Been doing leg presses. What a joke. So much weight, so little relationship to actual strength.

    Can't wait until I can put a barbell across my back again.
     

  19. #139
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Leg presses...say no more. Yuck.

    Boring.101
    1 hr. at threshold + a wee bit of warm up.
    Dead lift
    Shoulder Press

    *Note to self. Legs are fully adapted to squats. Time for some fun.

  20. #140
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    Default Re: VelocipedeSalon WOD: Workout of the day

    dumb bell press 5x10
    scaption 3x10
    lateral raise 3x10
    rear delt raise 3x10
    deadlift 4x10
    cable row 3x10
    lunch-time ride
    and my co-worker and I have started doing pull-ups to help get him back into shape.

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