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