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.

[TMB]

Rinse and repeat ......

[Matthew Strongin]

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.

[roseyscot]

2.5 hours of power wedging with this guy between my legs



my thighs are kinda sore

[Matthew Strongin]

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.

[Carbon_Cowboy]

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

[Chad]

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.

[Matthew Strongin]

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.

[Bewheels]

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).

[Northern9]

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.

[Too Tall]

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

[dogrange]

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

[teleguy57]

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...

[popandmod]

Home gym strength yesterday
Started with a warmup from a Dan John seminar (the bootstrapper squat is awesome!!)
Double kettle bell (35) front squat
Double kettle bell (50) deadlifts
Rows push-ups and swings (trying to work up to 100+ with the 50)

Really like the home gym for the ‘no excuses’ factor but don’t really have a way to go for heavy lifts or things like the leg press.

Looking forward to the rollers tomorrow.

[false_aesthetic]

Tweaked my back last Monday. Spend Tues - Fri unhappy.

Sat: Feeling better so I made myself hurt: 1 min/1 min intervals on Sat (3x3 @ Z6)
Today: 2 min/2 min today (2x3 @ Z4) + back to the gym.