VelocipedeSalon WOD: Workout of the day

[Noteddy]

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.

[bigbill]

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.

[mbeardsl]

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)

[popandmod]

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

[Too Tall]

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

[false_aesthetic]

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.

[Matthew Strongin]

Bear Complex 1/2 weights until I feel warmed up than 1 full set and done

This makes me happy.

[bigbill]

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.

[xeladragon]

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

[DOOFUS]

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.

[false_aesthetic]

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.

[Too Tall]

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?)

[Noteddy]

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?

[dogrange]

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)

[Too Tall]

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.

[CXinNH]

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

[Too Tall]

3 Glorious hrs. riding with VSalon pal. Priceless.

[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.

[TMB]

Rinse and repeat ......

[Brandon White]

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.