Dec 27-28 - Rides - 29th XFit WOD - Dec 30 Ride

ODZentury Endurance Builder Ride (C)

First for Klein- Tempus Fugit

12/29 

AD Warm-Up

20 minute Amrap
12 cal airdyne
10 pushups
8 HPC
6 PP
6 T2B

6 rounds +10

AD Warm-Up

 

 

 

 

Just Dust In The Wind with TBL

Airdyne and Alias

 Airdyne Warm-Up 

The Alias

5 Rounds
5 Front Squats
20 Plank spiders
10 Push-ups
20 Cal Row

18:41

Airdyne Cool Down

 

Catch Up Post

 Dec - 23 - Needed to put a lot of KM's in to hit the Concept2 100k mark.  

I had about 22K+ to finish so I banged out 15k and then I did another 7k thinking that was enough.  I checked later in the day and found I was 600M short so went and did another 1K.

Dec24 = Swift ride with Jesse and Tom L. - Rode to the Top of Ven-Top

Up was a 13.5 Mile slog at 6-7mph!  Down was 40-50mph.

Tris was much faster. Need to keep working on my climbing.

 

 

 XMAS Day -  SAS - France 75km

3k, 2k, 1k Go....

 3k, 2k, 1k Go....  

3000m easy row warmup


20 db press

20 pushups

10 pullups


2000m row at 75-80% pressure

15 pushups

20 DB Snatch

10 kettlebell swings


1000m row at 75% pressure


10 pushups 

40 Sandbell situps 

500m row at 100% pressure

Group Ride on Zwift

 Group Rides

Meetup at Watopia Big Loop

Much more climbing than I expected. 

 

 

 

 

 

 

 

 

Cruising the Tempus Fugit

Ride around Yorkshire the Royal Pump Room 8

 Ride around Yorkshire the Royal Pump Room 8

Lots of climbing!

 

 

DIRT WATTS Up Wednesday & Rowing

 Dec 15- Off Day

Dec 16 - 

Row - 2,500M Warmup

DIRT WATTS Up Wednesday

Row 2,500m Warm-Up

10 Min ABS

More work on the wall logo to get it cleaned up.

                                                                                   

To the Bench & Back

 

To the Bench & Back

Row 250m, 500m, 750m, 1000m

10 Reps bench Press

Cash Out - 2k Row

Row Bootcamp and them 250 on the spin - Wall Mural

Tried out an App called Regatta by Regatta Fitness offers live and on-demand rowing classes.  Offers

bootcamp style classes.   The bummer was that my workout wasnt saved to Strava or Concept2 Log.

Row - 4365 Meters at 1:59 pace

Followed by -

250 on the spin
5 rounds
20 Back Squats
20 Pushups
10 Plank knees to Elbows
2k Airdyne

Total time- 25:04 

Started work on painting the Logo on the HSPU Wall today.  Created the stencil and put the base layer of paint down.

Ride in the French Countryside - Casse-Pattes

Ride in the French Countryside - Casse-Pattes - Ride with Tom L and Dennis M.  Lots of fun.  Ended up riding those guys and 3 people from Italy.

 

Row Down

 Airdyne Warm-Up

Row Down
6 Rounds
30 Plate G2OH
300M Row
20 DB Toe Touch
300M Row
20 Single Leg DL
 

 

followed by 1k Row

Resting and Riding

A rest day followed by some time back on the bike.  

Dec 8 - Rest Day

Dec 9 - DIRT Watts Up Wednesday Ride (C)

 

 

 

 

 

 

 

 

 

Dec 10 - Roll with Castelli - After Party (C)

 

 

 

 

 

 

 

 

 

Tomorrow I will get back to a more regular workout routine but it was fun to ride. 

 

CFNE - ALL THAT

 Airdyne -10 Minute Warm-Up

"ALL THAT"
For Time:
50/35 Calorie Bike Erg

21-15-9:
Power Snatches
Overhead Squats

50/35 Calorie Bike Erg

9-15-21:
Power Snatches
Overhead Squats

50/35 Calorie Bike Erg

22:42 

 

CFNE Wod - “Overdue”

Airdyne - 67 Minutes - 800 Calories 

22.78 miles/36.66Km

"Overdue"
For Time:
100 Calorie Row
80 AbMat Sit-ups
60 Step Back Lunges
40 Push-ups
60 Step Back Lunges
80 AbMat Sit-ups
100 Calorie  Row

20:38

Over the Bear Row

 

 

 

 

 

 

 

 

 

 

Row Warm-Up - 5k

Over the Bear Row
5 Rounds
5 Power Cleans
5 Front Squats
5 Shoulder Press
500m row
20 situps
21:04

30 Minute Airdyne -

 

 

 

Meetup - Park Perimeter Loop

Meetup - Park Perimeter Loop

 

Finally connected with Tom Loring to get in a virtual ride together.   I also got a chance to ride the Central Park loop which I had not done before.  Easy ride.  A good idea as I have been stringing way too many training days together. 

 

Followed by Frank Medrano 10 Minute Ab Routine

Frank is a complete badass and you can learn more about him here = Frank Medrano

 

ZHR Hare & Hounds Race (C)

 ZHR Hare & Hounds Race (C)

This is a group handicap race in which groups of riders will set off at timed intervals, the quickest going last; the aim is for a group to catch the one in front and/or stay away from the group behind them in hot pursuit .

True Grit

 Long Row - 42:06 Minutes - 10,020 Meters 

True Grit
For Time
* 2,000 meter Row
At 1-minute mark, begin:
Death by Thrusters (95/65 lb)
With a running clock start the row. At the 1-minute mark get off the rower and do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

Fail

Airdyne and Greenville Groove

 Airdyne -33:28 - 400cal - 11.46/18.443

Greenville Grove

Row 5,5,4,4,3,2,1

Between rounds

10 Pushups
10 Seated DB Press
15 DB Pull Throughs

Aidyne & Barbell Work

 Airdyne - 35:55 - 400 Cal - 11.6 miles - 19.1km

Barbell Work

8 Rounds 

5 DL

3 HPC

1 S2OH

Max Meters stopping at 2minute round

Rest 1 Minute

Rd 1 - 95lbs

Rd 2 - 115lbs

Rd 3 - 135lbs

Rd 4-8- 155lbs

Airdyne & Row Fit WOD

 Airdyne -  33:06 - 400cal - 11.3mi/17.3km

Rowfit

Row1000
* 20 push-ups
* 20 squats
Row 900 meters
* 18 push-ups
* 18 squats
Row 800 meters
* 16 push-ups
* 16 squats
Row 700 meters
* 14 push-ups
* 14 squats
Row 600 meters
* 12 push-ups
* 12 squats
Row 500 meters
* 10 push-ups
* 10 squats
Row 400 meters
* 8 push-ups
* 8 squats
Row 300 meters
* 6 push-ups
* 6 squats
Row 200 meters
* 4 push-ups
* 4 squats
Row 100 meters
* 2 push-ups
* 2 squats

Airdyne and Rowing

 Nov 28

Airdyne 50:54 616Cal 17.2mi/27.8

 

 

 Nov 27

 Rowing 8 x 1000m with minute rests

 

 

Followed by 2k

2,015 Meters
8:00.5 Time
1:59.2 Pace
134 Calories
139 Heart Rate

Followed by 1k

Time	Meters	Pace	Watts	Cal/Hr	S/M
3:45.8	1,000m	1:52.9	243	1137	29	145
0:44.9	200m	1:52.2	247	1151	31	128
0:44.5	400m	1:51.2	254	1174	31	144
0:46.4	600m	1:56.0	224	1071	27	149
0:45.3	800m	1:53.2	241	1129	28	151
0:44.8	1,000m	1:52.0	249	1157	29	155

 

Ascenders Team Social Thursday Ride

Ascenders Team Social Thursday Ride 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Followed by 3 rounds of 

10 DB situps each arm

10 Man Makers

 

1000 kcal Challenge & Airdyne Flex

 

Aidyne 1000kcal Challenge -

Started riding and decided to go for it at the 45 minute mark.  Felt good and I had the lights off so couldnt see the screen, i was just going by how I felt.  

- 66:35

Followed by 

Airdyne Flex

5 1 arm SDLHP each side - 70lb kb

10 Bicep Curls 30lb DB

16 Z Shoulder Press

25 abmat situps

20 Airdyne Calories

18:26

FTP Test

 

Airdyne Warmup - 

45 Minutes - 500 Calories - 14.1mi/22.7km

FTP Fit Test - It was going well until my chain came off. Bummer but no worries.

 

 

 

 

Ended with a Band Core workout from Anabolic Aliens

Airdyne and “Chasin’ Waterfalls”

 Airdyne - 33:11 - 411 calories - 11.5mi/18.6km 

“Chasin’ Waterfalls”
5 Rounds For Time:
500 Meter Row
20 One-Arm Single Dumbbell Thrusters
30 AbMat Sit-Ups

22:27

Innsbruck

 Innsbruck UCI Achterbahn course with Jesse E - Wow so much climbing.  Great to do it with Jesse.  He was kind and allowed me to stay with him the whole ride.