February 3, 2010 at 8:35 pm (Cycling)
Tags: Cycling Sprints, Cycling Trainer, tabata
Tabata Intervals using the bike on the trainer.
Warmup
Cycling 6 minutes, 1.3 miles
Workout
Cycling 20 sec max effort, 10 sec rest
Repeat for 4 minutes (8 intervals)
Total: 1.7 miles, 35mph max, 25mph average
Nothing like the smell of burning rubber and toasted quads in the evening!!! (maybe I should have added air to the bike tires!!)
January 21, 2010 at 9:42 pm (Cycling)
Tags: back squats, Cycling Trainer, Front Squats, Power Cleans, rowing
AM:
Cycling on the Trainer (mountain mode), 30 minutes, 5.6 miles (just trying to make sure my butt doesn’t forget the saddle)
PM:
Warmup:
250m Row
Workout:
Front Squats 5 x 3, 3 x 3 (mostly as a warmup) (gradually increasing weight)
Power Cleans from above the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)
Power Cleans from Below the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)
Back Squats 3 x 5, weight incrementally up to 80kg (176lbs)
January 4, 2010 at 9:54 pm (Cycling, Workout)
Tags: 250m row, Cycling Trainer, KB Swings, kettlebell, rowing
Warmup:
15 minutes of Cycling with biked mounted on trainer (mountain mode)
3.1 miles, 12.3mph average, Focused on keeping cadence at 100rpm throughout
Workout:
Kettlebell Swings 70lb x 30 reps
Time: 58 seconds
Rowing 250m
1:11 warmup
:43 sprint (tied PR)
1:20 cooldown
Felt good to get anaerobic and even tie a rowing PR after the KB swings!
Penny did a 1K Row, 4:14… just a few seconds off her PR
December 26, 2009 at 7:37 pm (Cycling)
Tags: Cycling Sprints, Cycling Trainer
Warmup:
10 minutes Cycling with bike on trainer (in Mountain Mode)
Workout:
5 minutes Cycling sprint intervals (in Mountain Mode)
December 16, 2009 at 4:18 pm (Cycling)
Tags: Cycling Trainer
Cycling with the bike mounted on the trainer.
15 minutes, 3.82 miles, 15.2 mph average, 20.7mph max
December 6, 2009 at 8:30 pm (Cycling)
Tags: Cycling Trainer
Short ride on the bike just to keep my butt on the saddle, but it turned into a speed test instead.
2.39 miles; 10 minutes; 49.9 mph max.
First time I actually stood on the bike while it’s been mounted into the trainer. Worked well!
November 30, 2009 at 8:58 pm (Cycling, Workout)
Tags: 400m Run, Cycling Trainer, Pose Running
Shoulder Press
Air Squats
Cycling on the Trainer: 3.67 miles, 20 minutes, 11mph average.
****************
My New Years Resolution is to begin running, so I figured I’d get a month early start. I see the reports of some of you running and thought I’d try.
I’ve been reading about Pose running in the CrossFit Journals for the past year, but have been too dead set against running to give it a try.
Finally tonight I figured it was time to branch out, even if it was only baby steps. After reviewing some video clips, I tried the Pose running for 400 meters. The notes warned that the calves would get a nice work out from running on the balls of your feet, but my back isn’t jarred to death like it would be from the “heel strike” running. Perhaps there’s something to this and a 5K in my future… LOL
http://www.posetech.com/pose_method/
November 27, 2009 at 3:23 pm (Cycling)
Tags: Cycling Trainer, tabata interval
Gearing 2:2 (2nd/middle chain ring, 2 lowest gear on cassette of 10)
5 minute Warmup 10mph
5 minute incremental increase to 15mph
Gear 2:7
5 minutes at 17mph
5 minutes Tabata Intervals (20s 22.5mph, 10s 16.5mph)
Gear 2:5
5 minute moderate cooldown 16mph
Total: 25 minutes, 6.84 miles, 16.4mph average
November 17, 2009 at 10:15 pm (Cycling, Workout)
Tags: Back Squat, Cycling Trainer, Kanga Squat, Power Snatches, Transitional Deadlifts
Warmup:
At Home:
Cycling with the bike on the trainer: 15 minutes
At the Gym:
Overhead Squat x 5
Good Morning x 5
Behind the neck press x 5
Back Squat x 5
Workout:
Back Squat 55kg x 5; 65kg x 5; 75kg x 5
Kanga Squat (combination of Good Morning then an A$$T0Ground Squat) x 8 x 3
Power Snatches x 3 x 5
Transitional Deadlift (Mid Shin to Mid thigh) x 5 x 5
November 15, 2009 at 11:44 pm (Cycling, Workout)
Tags: back extensions, Cycling Trainer, ring row, sumo deadlift highpull
Lazy day, but I wanted to do something light.
Warmed up on the Cycling trainer…. reached 187rpm for a few seconds before cooling down.
Workout:
Deadlift high pulls with 55# Kettlebell
Back extentions on GHD with strong hamstring pull/lift at the top
Ring Rows
