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Thread: VelocipedeSalon WOD: Workout of the day

  1. #61
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Wife and I use this video for core work. pretty good.
    https://www.youtube.com/watch?v=3e4iRqQkuAs

    I also do the P90x core workout to mix it up some days. Glad to be back into it, my wife is just now allowed to start back into these things post-cesarean, and shes really my motivation to do these things.
    Matt Moore
    @hellafabrication
    www.instagram.com/Hellafabrication

  2. #62
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    Default Re: VelocipedeSalon WOD: Workout of the day

    It's February! Legs Day Every Day is no long in effect! So I started the week getting the douche-bro part out of the way (arms day)

    Followed by:
    1 min on/off sprints @ 10mph
    15 sec on/off sprints @ 10mph increasing incline 1 degree (or percent or whatever) per effort.

  3. #63
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Hellafab View Post
    Wife and I use this video for core work. pretty good.
    https://www.youtube.com/watch?v=3e4iRqQkuAs

    I also do the P90x core workout to mix it up some days. Glad to be back into it, my wife is just now allowed to start back into these things post-cesarean, and shes really my motivation to do these things.
    Only on the interwebs.... this place is 3 miles from my son's house.....
     

  4. #64
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by teleguy57 View Post
    Only on the interwebs.... this place is 3 miles from my son's house.....
    and we are from Kingston, Ontario, Canada... I assume your sons house isn't that close to us... but this is a pretty good workout for us. Tough right now because of the time we spend off this regimen, for sure.
    Matt Moore
    @hellafabrication
    www.instagram.com/Hellafabrication

  5. #65
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Dead lifts 5X5
    Bench 5X8
    Massage clients all afternoon and noodle arms!
    wod1.jpg

  6. #66
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Hellafab View Post
    and we are from Kingston, Ontario, Canada... I assume your sons house isn't that close to us... but this is a pretty good workout for us. Tough right now because of the time we spend off this regimen, for sure.
    The distance is why I made the observation; they're about 30 min north of Milwaukee WI so not in your neighborhood -- although there's a lot of "eh" in the older Milwaukee northern-European ethnic neighborhoods dialects.
     

  7. #67
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1 hour recovery in the trainer in the am

    Squat 220x4, 255x4, 275x4, 310x4
    Dynamic BP EMOM 10x3 @ 135
    Body weight pull-ups 75 reps
     

  8. #68
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Northern9 View Post
    1 hour recovery in the trainer in the am

    Squat 220x4, 255x4, 275x4, 310x4
    Dynamic BP EMOM 10x3 @ 135
    Body weight pull-ups 75 reps
    I think you have some typos in your post. This is a cycling forum. Nobody here can do 75 pull-ups. Seriously, though, those are some solid numbers.
     

  9. #69
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Warm-up
    3 x 15 min @ Zone 2 @ cadence 65-70
    5 min of higher spinning between each set
    Cool down

    This is an old favorite that I just resurfaced. The trick is to keep the zone/effort down in Z2 while maintaining the low cadence. Usually the first 15 min set it is all about trying to keep things in Z2. When the cadence drops I tend to up the effort which is not what this workout is all about...need to keep things in Z2. By the latter sets I am feeling it big time in the legs while still not breathing hard.

    I used to find that I could recover pretty quickly from this type of on the bike strength work. We will see how I respond to this now (15 year later).
    Brian McLaughlin

  10. #70
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Matthew Strongin View Post
    I think you have some typos in your post. This is a cycling forum. Nobody here can do 75 pull-ups. Seriously, though, those are some solid numbers.
    If only my riding was as strong as my lifts :) to clarify it took me 8 sets to get to 75 pull-ups.
     

  11. #71
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Northern9 View Post
    If only my riding was as strong as my lifts :) to clarify it took me 8 sets to get to 75 pull-ups.
    Still. Holy he!! Man

  12. #72
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    Default Re: VelocipedeSalon WOD: Workout of the day

    4X10 at FTP on bike trainer (pathetic attempt to get ready for a ride with Joostx in CA in 4 weeks)

    later:
    5,4,3,2,1 1-handed Pull-ups (not one-arm, one hand like Rocky, holding the pulling wrist with the other hand) - Right arm
    5,4,3,2,1 1-handed Pullups - left arm
    5,4,3,2,1 - close stance handstand pushups
    4X10-15 Australian pullups
    4X10-15 close stance conventional pushups

    3X10 side lunges (like a Cossack squat)
    5X5 pistol squats
    other assorted mobility/stretching stuff
    Andy Cohen

  13. #73
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Been sick since Fri -- sick enough that I think pushing it isn't smart (yeah, my wife is surprised that I'm actually thinking that....). Rode the fat bike on the road for 45 min Saturday and that confirmed it for me, so I'm also passed on my strength workouts. That bums me, as I worked up to a decent weight on DL, and feeling good about my KB swings and TGUs, and was getting ready to transition from going heavy to different power/speed movements. Also bummed to have missed a couple of decent days with dryish roads in late January.

    Oh, sorry, it's only Tues, not Thurs. I'll hold the rest for two days...
     

  14. #74
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    Default Re: VelocipedeSalon WOD: Workout of the day

    New Year's crowd still going to the gym.
    MFER sat on the bench on his phone for 15 minutes. Pumped out 5 reps @ 225 and then made another call.

    Today's WOD was a wash... just couldn't find the groove.

  15. #75
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Treadmill
    10 min. fast walk warmup
    1 mile @ 9:50
    1 mile @ 8:30
    1 mile @ 7:30
    Time for some MF release with the stick before my calves separate from my body.

  16. #76
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1 hour on the spinning bike watching American Horror Story on Netflix, helps keep the heart rate up. Stopped every 10 min for 10 pushups.

    3 sets of 12 biceps and triceps at the end.

    Watched an episode of Friday Night Tykes too. Eff me, you can have Texas and it's claim to football greatness. Poor little guys, stupid damn parents. What really irked me were the coaches that played the "military" card, pukes. Doesn't work for youngsters. Sorry for the thread drift!
     

  17. #77
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Tuesday

    65 min on eMotions

    5 min w/u

    4 x 6 min low cadence power work (first 40m)

    20 min tempo to end


    Tonight is 2 x 25m sweetspot and then additional pressure work on Thursday. Those three days are the core for the week then Fri-Sat-Sun is about more volume and hopefully outside too.

    -Mark
     

  18. #78
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    Default Re: VelocipedeSalon WOD: Workout of the day

    DL 210x4, 245x4, 265x4, 295x4
    Clean from 12" boxes EMOM 10x3@135
    Push ups 4x25
    Brian Littlefield

  19. #79
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1:45 Z2 steady ride followed by...

    3x12 squats
    3x12 deads
    3x12 bent over row
    2x10 overhead press

    I'm still sticking with light weights for a few weeks since I'm just getting back to loaded exercises.
     

  20. #80
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    Default Re: VelocipedeSalon WOD: Workout of the day

    1.5 hrs. subthreshold 170 - 230 watts (no magic here)
    5X5 deadlifts adding a plate on the 3rd and last set.
    The stick on calves after
    *Chi Running coach to look at me tomorrow.

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