VelocipedeSalon WOD: Workout of the day

[Octave]

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.

[Too Tall]

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

[false_aesthetic]

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.

[Too Tall]

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.

[mmoore]

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.

[false_aesthetic]

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.

[false_aesthetic]

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.

[one60]

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

[Matthew Strongin]

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

[Too Tall]

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.

[Matthew Strongin]

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.

[MarkC]

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

[Too Tall]

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

[false_aesthetic]

"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.

[Too Tall]

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

[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.