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Thread: VelocipedeSalon WOD: Workout of the day

  1. #161
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    Default Re: VelocipedeSalon WOD: Workout of the day

    After a 2 hour ride on the trainer (as every ride has been since a 2/8), I finally got my bar out and threw on a set of quarters and did a few moves. Sadly, after just a few back squats, I'm going to be sore as heck...
    DT

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    Some are born to move the world to live their fantasies...

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  2. #162
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    Default Re: VelocipedeSalon WOD: Workout of the day

    65 min rollers with 3 x 10 min @ 100-105%

    Bumped up the planks from immobile surface to physic ball. 3 x 1:00 to start and 2 x 1:00 mtn climbers.

    Looking forward to >50 deg and dry this weekend.
     

  3. #163
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Sheeeet I just looked up that bear complex. Screw that! I am still working on squat technique with little more than the bar. Many of my joints just don't like them... yet.
     

  4. #164
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    Default Re: VelocipedeSalon WOD: Workout of the day

    It's the free weight version of yoga's sun salutation sequence. With a lot more pain.
    DT

    http://www.mjolnircycles.com/

    http://www.bridersplace.com/

    Some are born to move the world to live their fantasies...

    "the fun outweighs the suck, and the suck hasn't killed me yet." -- chasea

    "Sometimes, as good as it feels to speak out, silence is the only way to rise above the morass. The high road is generally a quiet route." -- echelon_john

  5. #165
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by David Tollefson View Post
    It's the free weight version of yoga's sun salutation sequence. With a lot more pain.
    That's a good way of putting it. It's pretty much my favorite thing to do in the gym.
     

  6. #166
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Dan John is the squat whisperer. I never "got it" and always had pain than I saw the light and it was Dan John. Not kidding. Everyone is anatomically different, there is no perfect 1 technique to rule them all. What D.J. instructs is to get your knees into a position that works for each unique individual. Most of all he advocates extended adaptation before using any sort of real weight. Pain free in DC.

    THREE glorious hrs. outside at last.
    Trainer miles do not prepare you for riding road. (ouch)


    Quote Originally Posted by rec head View Post
    Sheeeet I just looked up that bear complex. Screw that! I am still working on squat technique with little more than the bar. Many of my joints just don't like them... yet.

  7. #167
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1 hour Zone 2, 1 hour doing what I think are "VO2 hill repeats", meaning that I ride up a 100 foot hill of around 15% grade 10 times as fast as I can with some rest minutes in there.
    Andy Cohen

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Knew I had shoulder issues, but trying the front squat in the bear complex showed that big time. Need to figure out how to get my arms/elbows forward to support the weight on my clavical vs in front of me on my hands. Cleans, back squat, deads all seem to have decent form.

    10x 70# KB swings, 10 pushups, jump up like burpee, rest 20 secs. Rinse, repeat until lathered. Lathering doesn't take very long....
     

  9. #169
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    Dan John is the squat whisperer. I never "got it" and always had pain than I saw the light and it was Dan John. Not kidding. Everyone is anatomically different, there is no perfect 1 technique to rule them all. What D.J. instructs is to get your knees into a position that works for each unique individual. Most of all he advocates extended adaptation before using any sort of real weight. Pain free in DC.

    THREE glorious hrs. outside at last.
    Trainer miles do not prepare you for riding road. (ouch)

    Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.
     

  10. #170
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by rec head View Post
    Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.
    You may want to try a small riser, like a book or thin plate, under each heel. It's a cheat, but it may allow you to get lower without sacrificing form until the ankle flexibility is there to let you get all the way down ATG.
     

  11. #171
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    Default Re: VelocipedeSalon WOD: Workout of the day

    2:15 outside. Hill ride. Nice day.

    Plus weights and core of course.
     

  12. #172
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    Default Re: VelocipedeSalon WOD: Workout of the day

    *Apologies for the chatter here*
    Force your knees further apart with your elbows and your butt will drop below.
    Twice a day soleus (muscle) myofacial release. Use "The Stick". Cyclists tend have wicked tight calves and suspect that's much of your issue.

    Quote Originally Posted by rec head View Post
    Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.

  13. #173
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Josh,

    Thanks for sharing the info on Dan John. What an intellect. I just downloaded Fat Loss happens on a Monday. The park bench vs bus bench mediphore is blowing my mind and might very well completely change how I think about training and racing.
     

  14. #174
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    Default Re: VelocipedeSalon WOD: Workout of the day

    weights for the arms
    planks for the core
    trainer road 20m FTP test for the legs - would have been better if it adjusted the resistance like it said it would and I didn't have to spin my ass off
     

  15. #175
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    Default Re: VelocipedeSalon WOD: Workout of the day

    I do these sets to warm up before lifting that kick my ass:

    30 Sit ups
    20 Body weight squats
    10 Burpees

    x 5 sets.

    They don't sound hard, but man they kick my ass.

    -Joe

  16. #176
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1 easy hour on the trainer. Sinus infection has kept me out of the weight room and off the bike sines Monday.
    Brian Littlefield

  17. #177
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    Default Re: VelocipedeSalon WOD: Workout of the day

    2.5 hrs. in a cold rain.

    Me happy

  18. #178
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    Default Re: VelocipedeSalon WOD: Workout of the day

    45 mins Zone 1 on trainer. That's all I gots time for today.
    Andy Cohen

  19. #179
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    Default Re: VelocipedeSalon WOD: Workout of the day

    I did intervals on the rollers today. I wasnít doing intervals to the best result by not doing a good enough recovery before hitting again. This new routine gives me more of a quality work out by giving me adequate recovery time in between all out efforts/sprints.
    And itís structured to where you must go the whole hour to finish all the sets.

    Intervals- 10 sprints of 20 sec. each with 5 min recovery periods.
    I did well the first five sprints.
    Sixth sprint I bobbled some and could feel the burn by then.
    Shortened recovery to four and a half minutes (I know! Couldnít help it!) and riding just over twenty seconds on the last few sprints. Finished the hour and feel that I got a much better burn this time. I was faster during my recovery periods too.
    sunday inside 1.jpgsunday insdie 2.jpg
     

  20. #180
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    Default Re: VelocipedeSalon WOD: Workout of the day

    I have the body split into three grouping for workouts for weights and do intervals bays in between.
    “Chest day” is chest, lats and triceps. “Leg day” is hams, quads and calves. “Shoulder day” is delts, traps and biceps. I do abs and back as warm-ups before all workouts.
    Today was chest day. I just got back from the gym. Here is my work out of the day.

    Back Extension machine- 3 sets for 30 reps, 30 sec. recovery between sets (70lbs, 60lbs, 50lbs)
    Ab Crunch machine- 3 sets for 30 reps, 30 sec. recovery between sets (45lbs, 40lbs, 35lbs)
    For chest warm up, Fly machine- 4 slow contraction reps for two sets with 50lbs weight

    Chest
    Flat Dumbell Bench Press- 3 sets with 40 sec. recovery between sets
    Set 1- 6 reps 50lb dumbells, Set 2- 8 reps 40lb dumbells, Set 3- 10 reps 30lb dumbbells
    Incline Bench Dumbell Fly- 3 sets with 40 sec. recovery between sets
    Set 1- 6 reps 30lb dumbbells, Set 2- 8 reps 25lb dumbbells, Set 3- 10 reps 20lb dumbbells

    Lats
    Flat Bench Dumbell Pullover- 3 sets with 40 sec. recovery between sets
    Set 1- 6 reps using one, 40lb dumbbell, Set 2- 8 reps 40lb dumbbell, Set 3- 10 reps 35lb dumbbell
    Seated Pulley Lat Rows- 3 sets with 40 sec. recovery between sets
    Set 1- 10 reps 70lbs, 20 reps 50lbs, 20 reps 40lbs

    Tricpeps
    Cable with rope pull downs (palms facing each other)- 3 sets with 30 sec. recovery between sets
    Set 1- 8 reps 40lbs, 10 reps 30 lbs, 12 reps 20lbs
    Cable with flat bar (palms facing down)- 3 sets with 30 sec. recovery between sets
    Set 1- 8 reps 40lbs, Set 2- 10 reps 30lbs, Set 3- 12 reps

    All of my gym workouts take no more than 35 to 45 minutes.
     

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