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Thread: VelocipedeSalon WOD: Workout of the day

  1. #41
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    Default Re: VelocipedeSalon WOD: Workout of the day

    The mistral arrived in Marseille over the weekend, which meant temps hovering around zero (C) and 50+km/h winds, higher as the climbing went on.

    So, Sunday went something like -

    7h30 - wake up with the sun, try not to disturb the wife
    7h35 - feed the cat while water boils, press out an aeropress, eat some overnight oats from the fridge (and a slice of last-night's sticky-toffee pudding..)
    8h00 - On the bike with two friends. 130km with 2,150 vertical meters. Try to figure out what the while flowers growing in all of the empty vineyards are. Discover a medieval village in the mountains that you didn't previously know of.
    12h30 - Soup and salad with the wife while stretching. Start some dough for dinner and get that shoulder workout kneading.
    13h30 - Long walk to the market. Come home with 20kg of fruit, vegetables and nuts.
    14h00 - French homework. Mental calisthenics.
    15h00 - 1hr "Yoga for cyclists"
    16h00 - Make buns for dinner, prep parsnips, veggie patties, and homemade vegan in-n-out sauce
    18h00 - Watch "The Martian" because the Oscar nominations came out and you realized you've only seen one movie in the entire list. Eat a lot of food.
    20h00 - Eat some more food and go to sleep.
    "Do you want ants? Because that's how you get ants."

    https://ascheyerlabas.exposure.co/

  2. #42
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday
    1hr. tempo indoors
    Goblet squats 3X20
    Bench Press
    Shoulder Press (heavy)

  3. #43
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Effed my shoulder up on Monday. Then work so I'm back at it today.

    Squat: 10x45 10x65 10x85 10x105 10x125 5x165 5x175 5x185 5x195 5x205
    Deadlift: 5x185 5x205 3x225 5x205 5x205
    Bosu-Ball Single Leg Squats: 2x10
    Bosu-Ball Single Leg Balance: 2 x 60 seconds
    Leg Press: 6x270 6x360 6x450 6x500 6x540

    15 minutes of HIIT on the treadmill.

    Gonna be hard to get off the throne tomorrow.

  4. #44
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Tolhurst you are making the little kids look bad. Nice one.

    I'm so sore from all the wood splitting two days ago I'm taking a powder.

    1.5 hrs. on the trainer. 45 mins. on pizza.

  5. #45
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    Default Re: VelocipedeSalon WOD: Workout of the day

    I've gotten to the point my pants don't fit well anymore. going to do a deathcave workout tonight and 'cleanse'.

    heavy clothes sweat sesh tonight on the trainer. look out wife, its likely going to smell.
    Matt Moore
    @hellafabrication
    www.instagram.com/Hellafabrication

  6. #46
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    Default Re: VelocipedeSalon WOD: Workout of the day

    50 minutes on rollers -- trying to bring back some leg speed.

    squat: 10x10 @ 135
    deadlift: 10x10 @ 135
    shoulder press: pyramid - 45, 55, 65, 75lbs
    bent over row: pyramid - 55, 65, 75, 85lbs
    leg press: 4x6 @ 360lbs
    bosu balance 2 x 60 seconds
    bosu single leg squat: 2 x 10

    then I made the best goddamn protein shake ever . . . but I really just want a Whopper and a beer.

  7. #47
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Squat/Shoulder Press Super Set: 10x45, 10x55, 10x65, 10x75
    Squat: 5x175, 5x185, 5x195, 5x205
    DL: 5x205, 5x210, 5x215, 5x220, 5x225

    Intervals: 60sec 8mph, 60@8.5, 60@9, 60@9.5, 60@10, 30@10, 15@10, 6min @ 7

    Will try to do rollers tonight.

  8. #48
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    Default Re: VelocipedeSalon WOD: Workout of the day

    these core workouts are simple but very effective and don't require a lot of time to achieve results

    https://youtu.be/zTPzazK0lOk
     

  9. #49
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Today...

    - Wake up and drink double espresso
    - 1:15 ride with a slew of intervals (cut short due to a threatening storm and an early call)
    - Conference calls all day while pacing around the house
    - Unload 15 boxes of gym equipment from UPS truck
    - Assemble squat rack and bench; setup barbell and bumper plates
    - 1x10 front squats because now I can
    - Crack open Founders All Day IPA
     

  10. #50
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    Default Re: VelocipedeSalon WOD: Workout of the day

    New we are talking Matt.
    Dare I speculate? Rogue Fitness?

    Today (sore as mofo from running)
    1.5 hrs. subthreshold with about 20 1 min. slow standing high watt intervals
    3X20 goblet squats (upping the weights for week two)
    *So far all good with the squats.

    Matt, I'm about 3 weeks behind you on front squats. Love how they challenge core.

  11. #51
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    New we are talking Matt.
    Dare I speculate? Rogue Fitness?
    Yep...after that recommendation last year I finally got around to getting our gear. It took us that long to clean enough space in the garage. I didn't have the clearance for the 92" rack with a pull up bar built in, so we got the shorter 70" squat rack, a simple bench, and a wall mount pull up bar that we can fit between the door and the tracks for the overhead garage door. Add a ballet bar for my dancer wife and clean up a bit more floor space for plyos and stretching and we're good to go. I got the rack set up enough to start lifting heavy again, though. I'm impressed with Rogue so far. I ordered on Jan 22. 5 days later 13 boxes with 500lbs of equipment showed up. And the squat rack took maybe 30 minutes to assemble, and that's without a proper impact wrench or a second set of hands. And it's solid. I'm a happy man.
     

  12. #52
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Hour on the eMotions

    5 min w/u
    30 min of 30s on / 30s off low cadence work. Moving between 180 and 300w at 75 +/- RPM
    5 min easy
    20 min 200+ w tempo to finish


    This is a fun workout. The hour goes quickly
     

  13. #53
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1.5 hrs. indoors mostly subthreshold
    5X5 deadlifts
    1 mile run treadmill


  14. #54
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    Default Re: VelocipedeSalon WOD: Workout of the day

    "Hey Babe!"
    "Yeah?"
    "I will not dead lift today."
    "What?"
    "I will NOT dead lift today!"
    "You won't deadlift today?"
    "No. I WILL NOT DEAD LIFT TODAY!"
    "You WON'T dead lift today!"
    "I WILL NOT DEAD LIFT TODAY!!!"
    (Repeat x 10)

    Arnolds: 4x10 @ 30lbs
    Front Raise: 4x10 @ 10lbs
    Dumb Bell Scaption: 4x10 @ 10lbs
    Bent Over Raise: 4x10 @ 7.5lbs
    Cable Thing that looks like I'm removing a sword from it's scabbard: 3x10 @ 5lbs

    Single-Leg Bosu Balance: 10sec x 4 followed immediately by 20 sec x 4 and 30 sec x 4. Then switch legs.
    Single-Leg Bosu Squat: 10x3

    Treadmill Sprints ending with 10mph 15sec on/off x 10.

    First work-out in a long, long time that felt really fucking awesome. . . . and no dead lifts.

  15. #55
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1.5 hrs. mostly subthreshold @ ~ 230W and some 1 min. intervals (blah blah blah)
    Goblet Squats 3X20
    Bench Press
    No dead lifts ;)

  16. #56
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    Default Re: VelocipedeSalon WOD: Workout of the day

    3.5 hours, 200w NP, 129w average. All the work was in the middle 1:15 during a race pace group ride.

    Followed that with stretching and some core work.
     

  17. #57
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    Default Re: VelocipedeSalon WOD: Workout of the day

    2.5 hours of power wedging with this guy between my legs



    my thighs are kinda sore
     

  18. #58
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    Default Re: VelocipedeSalon WOD: Workout of the day

    First real lifting session at home. I've been doing mostly bodyweight stuff the last few months, so I went light today and just did a basic, all around lifting session. 3x10-12 squat, deads, bench, and row. Followed that with russian twists and light stretching.
     

  19. #59
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Basic Monday

    7:15am - 45 min commute (11.5 miles)
    5:30pm - 45 min commute (11.5 miles)
    6:15pm - 6 x 8min @ FTP w/ 3 min RI
     

  20. #60
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Sunday afternoon

    30 x 1 minute intervals

    New 20 lb slam ball - this was fun
    35 lb kettle bell
    Jump rope
    aerobics step stolen from wife
    Gym boss timer app on phone beeps every minute
    Bluetooth speaker - Pandora Metallica

    Pick the order, keep the order, every minute do something different. Time flew, I was smoked at the end. I wish I had a cinder block or concrete wall to throw the slam ball off of.
     

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