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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.
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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
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
roseyscot
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...
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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.
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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.
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
TMB
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.
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Re: VelocipedeSalon WOD: Workout of the day
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Re: VelocipedeSalon WOD: Workout of the day
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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.
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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
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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.
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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)
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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.
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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
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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.
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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
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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.
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Re: VelocipedeSalon WOD: Workout of the day
2 hours in the small ring.
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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.
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
bigbill
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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Re: VelocipedeSalon WOD: Workout of the day
2x2 mile dog walking. (It's below zero F and 25 mph windy. Not going to lose extremities.)
45 min power yoga
60 min trainer - 1 minute over/unders X 5; 8min x3 climbing sims.
Freaking cold.
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
TMB
Keep it up, gives me hope that I will be able to stay near your wheel in March .....
You won't catch me on the descents. Two plus months of inactivity took it's toll. I'm up to 120 miles this year, first road ride will be this Friday if the forecast holds.
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Re: VelocipedeSalon WOD: Workout of the day
Yesterday - 3hr (at 9deg F/-5 windchill) fatbike group training ride for upcoming races. Slow going on fire roads and single track, extra hill repeats.
Today - 2hr single track fatbike "recovery" (5 deg/-10 wind)
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Re: VelocipedeSalon WOD: Workout of the day
Monday personal trainer session:
Mobility (prehab) warmup,
*main set done wearing 20lbs weight vest.
4x15 perfect push-ups/split squats
4x30 calf raise/4x15 goblet squat
4x12 cable biceps curls/incline push-ups
3x15 bench triceps dips/hammer curls
-Working on speeding through push phase of squats
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Re: VelocipedeSalon WOD: Workout of the day
Popandmod - Hmmm I could benefit from a few personal trainer sessions. Tune up of the 1000 things I don't know.
Warmup - 5 mins.
Running intervals Z2/3 > Z4/5 1 to 4 % grade each min. for 20 mins.
Cool down
Bear Complex 1/2 weights until I feel warmed up than 1 full set and done
Stretching
Massage clients all afternoon
Boo yah
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Re: VelocipedeSalon WOD: Workout of the day
700 stairs
pull-down: 16,14,12,10,8,6,4
cable row: 12, 10, 8, 6, 4
bent-over row: 4x8
dead lift: 155x10, 165x10, 175x8, 185x6, 205x4
leg press (because fuck New Year's Resolution-ers): 6 plates x10, 8 plates x8, 10 plates x 6, 10 plates + 25s x 4 (repeat)
leg extension: 5x5 unilateral
treadmill intervals.
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Too Tall
Bear Complex 1/2 weights until I feel warmed up than 1 full set and done
This makes me happy.
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Re: VelocipedeSalon WOD: Workout of the day
Went to the work gym and did 30 minutes of core work and yoga stretches before lunch.
Rode an hour on the cross bike, it was cold.
Now I'm watching the national championship and stretching my hamstrings with a strap.
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Re: VelocipedeSalon WOD: Workout of the day
Thought I could do 3 rounds in 35 minutes, but nope, only 2...
20 pull-ups
~160ft farmer's carry, 2x70-lb DBs
20 24" box jump overs
~160ft bear crawl
20 TRX atomic push-ups
20 leg raises
20 windshield wipers
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Re: VelocipedeSalon WOD: Workout of the day
weather looks good for a long steady ride on Saturday, so the VO2s got shifted to last night
6 x 3:00 on, 3:00 off.
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Re: VelocipedeSalon WOD: Workout of the day
Yesterday:
slow + steady 90 minutes on the bike.
Today:
500 stairs
bench (a slow, slow slog to try to get back to benching my weight)
cable pull-down
squat: 10x45 10x65 10x95 10x135 8x155 6x175 4x195 3x205
deadlift: 10x135, 8x155, 6x165, 4x185, 4x205, 2x225
treadmill intervals.
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Re: VelocipedeSalon WOD: Workout of the day
3X20 Goblet squats
Bench Press > Went heavy 3X4
60 min. endurance indoor bike (booooo)
Flycasting practice > Nothing like the fine arts (see what I did there?)
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Re: VelocipedeSalon WOD: Workout of the day
Yesterday:
One hour hot yoga
< 5 hours on planes, in cars >
50 minutes ladder intervals: 10sec/10sec; 20/20 ... 60/60; Then back down.
Second set ladder with opposite recovery: 10/50; 20/40 ... 50/10 and reverse.
Done on a hotel spin bike. But, if the hotel is at 1700M it counts as altitude training, right?
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Re: VelocipedeSalon WOD: Workout of the day
4X10 sweet spot on the bike in the a.m.
(warmup) 150 24kg kettlebell swings with some overhead carries for good measure
2 sets of 10ish side lunges, how low can I go?
2X7 widow washers, 2X15 hanging leg raises (straight legs)
3 sets tuck flags (partial extension for human flag practice)
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Re: VelocipedeSalon WOD: Workout of the day
Nice one DogRange
Day off. Legs are sore! Just a wee spin on the bike least I go into withdrawal.
(Cough) Technicians dissected my Landice treadmill and determined the deck is cracked....which was driving me nuts. Back to running indoors next week.
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Re: VelocipedeSalon WOD: Workout of the day
Last 24 hr
4:30 wake up, push ups 2x20 (yes, that is my current max)
4:50 roast coffee in the popcorn popper, while grinding and brewing
5:10 drive child #1 to Bernie campaign office
6:30 back, go for 3 mile jog with child #2
7:20 walk child #5 to school bus stop
8:00 breakfast with spouse
8:30 - 11:00 grant writing
11:30 1 hr on the rollers
13:00 phone conference with D1 soccer coaches child #3
14:00 pick up child #4 from school - midterms
15:00 go to work for night shift
got three sets of 1x20 push-ups in, too weak to do more
7:00 walk out of work, scrape windshield, pick up bagels, shovel snow
8:00 breakfast with fam, make coffee
9:00 chill on the Salon
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Re: VelocipedeSalon WOD: Workout of the day
3 Glorious hrs. riding with VSalon pal. Priceless.
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Re: VelocipedeSalon WOD: Workout of the day
5:15 am - Doppio espresso to get the brain going
6:00 am - Ride 5:20, 107 miles, mostly conversational and occasionally hard
12:30 pm - Devour sub sandwich
1:00 pm - "The works" bike wash
2:00 pm - Yard work
3:30 pm - Assembling cabinets for the home gym
4:15 pm - Recovery on Vsalon.
The Withings says I'm at 125% of my daily goal. It may be time to call it a day.
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Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Matthew Strongin
5:15 am - Doppio espresso to get the brain going
6:00 am - Ride 5:20, 107 miles, mostly conversational and occasionally hard
12:30 pm - Devour sub sandwich
1:00 pm - "The works" bike wash
2:00 pm - Yard work
3:30 pm - Assembling cabinets for the home gym
4:15 pm - Recovery on Vsalon.
The Withings says I'm at 125% of my daily goal. It may be time to call it a day.
If I rode 107 miles, I'd be at 1000% of my goal.