VelocipedeSalon WOD: Workout of the day

[bigbill]

I've been rebuilding my fitness since back surgery. I got back on the bike on 12/29 and have ridden about 650 miles since then. Most of the rides have been on the cross bike on mostly gravel about an hour at a time. I'm almost to the point where I'll feel good about doing intervals. The gravel route is broken up into 6 sections, the longest being 3.6 miles.

Today I did a little more than an hour (22 miles) on the road bike, all small ring concentrating on my form. My back issues had twisted me a little because I was overcompensating for a weak left leg. Now I'm straight and I replaced my cleats to make sure the previous wear didn't force my feet back into a bad alignment.

Each workday I do exercise ball sit ups, usually three sets of 50. I was doing bridges to strengthen my back, but I've started adding push ups that I begin in the up position with my back straight for 30 seconds before doing a set of 12. I do 5 sets.

I don't do any weights, I have magical genetics that cause me to build muscle quickly and any additional muscle that doesn't support my core and help propel me down the road is just extra. Even the push ups are bulking me a little too much.

[Too Tall]

1.5 hrs. trainer
1X30 FTP
Alot of tempo

Dead lifts 5x5
Shoulder press 5x5

[marley]

Disassembled a bed and assembled the new one---a lot of squatting and awkward positions

[DOOFUS]

race simulation on trainer:

5 minute tempo warm up
2 x 20 @ 100% FTP
5min recovery
5 x 1min @ 120%, 1 min 60% in between
3 x :30 @ 150%, 2min @ 60% in between
1 x 90 sec @ 120%
5min recovery
20min @ 90%
ease it down

https://www.strava.com/activities/492631080

no video, no music, just good ol trainer slammin

[Too Tall]

Doof.
He's back.

[Chad]

At the local Y.

30 mins on elliptical

Bench 12 x 5
Lat pull down 10 x 5
dumbbell curls 10 x 3
Triceps 10 x 3
med ball OH throws, slams, twist wall throws, russian twists, single arm slams

[Too Tall]

1.5 SST
Bench Press (heavy) 3X5
Stretching

[rec head]

Little break before I hit the trainer.

Today is a hard day:
pushups on an exercise ball or medicine ball
pullups (not many for this guy)
some shoulder exercise (I really need to learn the names of all these exercises)
curls
dumbell press on the exercise ball.

My wife joined me which was really cool.

Now for some Tabata intervals on the trainer.

[popandmod]

Simple day 2x15@105%

Need to get my TT head game back.

[Northern9]

Squat - 305x2, 340x2, 360x1, 380x1
Dynamic BP EMOM 12x2@155
Pull ups - 5 sets 60 reps

[DOOFUS]

negative split Hour of Power

https://www.strava.com/activities/493588788

erg was reading 10w high (I put the hub power into WKO+). HR low, due to very short warm up and the previous day's training stress -- just shows how variable HR is.

[popandmod]

FUN Day at the gym experiments with a weight vest
Warm up:
16" box jump x15
Lunge jumps x15each

-Added 30lbs weight vest for rest of WKO-
3 sets:
16" box jump x15
Lunge jump x15each

4sets:
Double BOSU squat x20
Double BOSU "run" 40sec
Bicep curl 20lbs x15

3sets
BOSU lateral squat jumps x30sec
Push-ups x12

3 sets:
Hip thrusters x15
Cable row 35lbs each x15

[dogrange]

Got up too late to ride the trainer (the fruits of staying up really late doing my taxes)

Later at the gym:

Pistol squats 5X5, 10X1 (each leg)
75 pullups in 10 sets
- inspired by Northern9, took extra rest today (~40mins total), next time will compress the sets further (maybe be able to do it in sets of 10?)

[DOOFUS]

yesterday:

1hr @ 91% FTP, 20min @ 70%

today:

1hr @ 65%

[false_aesthetic]

squats.
dl.
bench.

nothing to see, move along.

[Chad]

Presidents Day workout. While son and his buddy swam at the Y I:

30 min eliptical

Hard to remember all movements, but 20 minutes of 15 lb med ball throws, slams, abs, etc.

30 min spinning bike cool down

[Too Tall]

1 hr. tempo + 4 x 5 min. 120% (fake hills)
Goblet squats 3X20 (adding weight each set)

[defspace]

Been doing leg presses. What a joke. So much weight, so little relationship to actual strength.

Can't wait until I can put a barbell across my back again.

[Too Tall]

Leg presses...say no more. Yuck.

Boring.101
1 hr. at threshold + a wee bit of warm up.
Dead lift
Shoulder Press

*Note to self. Legs are fully adapted to squats. Time for some fun.

[false_aesthetic]

dumb bell press 5x10
scaption 3x10
lateral raise 3x10
rear delt raise 3x10
deadlift 4x10
cable row 3x10
lunch-time ride
and my co-worker and I have started doing pull-ups to help get him back into shape.