VelocipedeSalon WOD: Workout of the day

[Too Tall]

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.

[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

[mjbabcock]

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...

[false_aesthetic]

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.

[TMB]

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.

[thollandpe]

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.

[Too Tall]

Just the facts Jack.

[Noteddy]

One hour hot yoga.

[TMB]

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.

[Too Tall]

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

[false_aesthetic]

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.

[Brandon White]

Today:

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

[xeladragon]

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.

[Too Tall]

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

[false_aesthetic]

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.

[DOOFUS]

saturday for the next five weeks:

1.5 hrs

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

[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.

[false_aesthetic]

2 hours in the small ring.

[Too Tall]

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.

[TMB]

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 .....