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Thread: VelocipedeSalon WOD: Workout of the day

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

    General format. Use it or not to help frame your WOD.

    60 min. chopping wood - actual wood (ahem)
    Breakfast > Errands
    ride indoors 30 min.s tempo
    weights - lower body
    row 4K subthreshold @ 8 min. pace
    ride 40 min.s tempo

    Cheers to everyone coming off CX season. Take a break you deserve it.

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

    Where's the part about getting kids up and out of the house in the morning, or working for the man for 8+ hours? Those are the exhausting parts of my day. The gym and riding are the easy parts.

    Up at 5:30
    Gym from 6 - 7 - chest, back, and triceps today
    Breakfast for the kids
    Take the older one to the bus stop
    Drive the younger one to speech therapy, then to preschool
    Come home and work for 2 hours
    Try to get a road ride outside and break your chain
    Walk for two miles in road shoes while your loving wife drives to your rescue
    Work for two hours
    Pick up the younger son from preschool
    Work for two hours
    Get the older son from the bus
    Work for two more hours
    Make dinner for the family
     

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

    Quote Originally Posted by roseyscot View Post
    Where's the part about getting kids up and out of the house in the morning, or working for the man for 8+ hours? Those are the exhausting parts of my day. The gym and riding are the easy parts.

    Up at 5:30
    Gym from 6 - 7 - chest, back, and triceps today
    Breakfast for the kids
    Take the older one to the bus stop
    Drive the younger one to speech therapy, then to preschool
    Come home and work for 2 hours
    Try to get a road ride outside and break your chain
    Walk for two miles in road shoes while your loving wife drives to your rescue
    Work for two hours
    Pick up the younger son from preschool
    Work for two hours
    Get the older son from the bus
    Work for two more hours
    Make dinner for the family
    You forgot wiping butts, making bottles, getting up in the middle of the night for a crying baby, arguing with a kid about their needing to go to the bathroom, trying to convince a kid to eat dinner, changing diapers...
    Jason Babcock

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

    5:45 wake
    6:20 capuccino
    7:00 gym
    > 500 stairs to warm up. 5x5 squat + deadlift (yeah, i'm trying the legs "every day" thing)
    > pair the above with either chest, back, shoulders
    > 500 stairs for good measure
    9:00 work

    I'll start commuting next week.

    February is when I'll cut back on heavy weight.

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

    Does spending two days digging out the 2 weeks of wet, heavy accumulated snowfall and snowplow "walls" count??

    I got cocky about how good the weather was before I left, didn't engage the kids across the street. Dumb.

    I move snow with a shovel.
     

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

    Quote Originally Posted by TMB View Post
    I move snow with a shovel.
    Proper.

    Bend at the knees, stand and exhale as you twist. 20 reps, switch sides. There is not a machine that works you like that! Plus it's quiet. Extra points if you have a dog that bites the snow you throw.
    Tödd Höllând

    Advertising has us chasing cars and clothes, working jobs we hate to buy shit we don't need. -- Tyler Durden

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

    Just the facts Jack.

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

    One hour hot yoga.

    Nick Hoefer

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

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    Default Re: VelocipedeSalon WOD: Workout of the day

    So, they announced on the radio this morning that we are currently sitting at 140% of normal snowpack ..... I guess that explains my workout routine.
     

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

    1.5 hr. fly fishing lesson
    Coffee/Nosh
    3 mile run
    100 situps
    25 pushup (don't laugh I'm off my game)
    Deadlifts

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

    Yesterday:
    Squat: BAR x 10, 65 x 10, 95 x 10, 135 x 8, 155 x 6, 175 x 4, 185 x 3 (x3)
    Deadlift: 205 x 5, 210 x 5, 215 x 5, 225 x 3, 225 x 3

    Treadmill: warm-up, 5min 6-8mph, 10 minutes of intervals, etc.

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

    Today:

    1:30 Soccer - 5v5
    0:30 Anarchy Workout Endurance Week 1 (immediately after returning home from soccer - I had to mop the floor)
    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.

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

    I'll play...

    With coworkers today, 5 rounds for time (or 30-min cap):

    - 7 ring dips
    - broad jumps, ~80 ft
    - 15 TRX inverted rows
    - weighted walking lunges w/ 45-lb DB, ~80 ft
    - 15 wall balls (9-ft target, 15-lb ball)

    Finished 4 rounds and a set of wall balls. Would've liked to have done more, but I've been sick for most of the week, so I'll take it.
     

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

    Base Build / Strength
    (indoor) 1 hr. SST including 30 mins. subthreshold and 6X2 min. high cadence low force spin cool down
    Lower body weights

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

    Friday:
    Legs Heavy: 2 miles on the treadmill. Felt like shit.

    Saturday:
    45 min on rollers because I haven't ridden since early December.

    Sunday:
    Hiking with the lady.

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

    saturday for the next five weeks:

    1.5 hrs

    5 x 4:00 on, 4:00 off VO2
    Robert Kendrick


    my small corner of the poetry world:

    http://robertleekendrick.net

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

    Yesterday:
    0530 wake up
    0550 leave for work
    0600 pick up dozen donuts, half glazed, half chocolate
    0615 arrive at work (small town)
    0630 run morning meeting
    0700-1100 do containment engineering work on diaper making machines, lots of stairs.
    1100-1200 lunch out, not healthy at all
    1200-1500 write report for next week
    1500 go home
    1600 finally think about riding
    1630 leave for ride on the local path connecting to gravel route on the Gunnar Crosshairs
    1700 stop about 300 yards before the turnaround, pee because I had too much iced tea at lunch.
    1725 it's dark so the garmin shift to night mode and I turn on my headlight.
    1740 arrive home with 15 miles, didn't really tear it up.
    1800 complain about my back, get on the floor and do yoga stretches for about 20 minutes.
    1900 dinner, bowl of cheerios with vanilla almond milk and yogurt.
    1930 glass of pinot noir which apparently is the same as an hour at the gym.
    I heart burnt bikes.

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

    2 hours in the small ring.

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

    Test
    30 mins. warm up
    3X2 min. high speed cadence w/1 min. rest
    2X8 min. all out

    Bottomline >> Down 40 watts from my all time high...sooo just about right. Time for some hrs.

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

    Quote Originally Posted by bigbill View Post
    Yesterday:
    0530 wake up
    0550 leave for work
    0600 pick up dozen donuts, half glazed, half chocolate
    0615 arrive at work (small town)
    0630 run morning meeting
    0700-1100 do containment engineering work on diaper making machines, lots of stairs.
    1100-1200 lunch out, not healthy at all
    1200-1500 write report for next week
    1500 go home
    1600 finally think about riding
    1630 leave for ride on the local path connecting to gravel route on the Gunnar Crosshairs
    1700 stop about 300 yards before the turnaround, pee because I had too much iced tea at lunch.
    1725 it's dark so the garmin shift to night mode and I turn on my headlight.
    1740 arrive home with 15 miles, didn't really tear it up.
    1800 complain about my back, get on the floor and do yoga stretches for about 20 minutes.
    1900 dinner, bowl of cheerios with vanilla almond milk and yogurt.
    1930 glass of pinot noir which apparently is the same as an hour at the gym.
    Keep it up, gives me hope that I will be able to stay near your wheel in March .....
     

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