WOD 7-31-09: THE MOUND BUILDERS

1 hr 40 min.

 

25 min. Very EZ High RPM spin

5 min. tempo climbing, high RPM, in saddle and out

 

THEN:

NOTE: *all TRX exercises x 15 reps/movement/side if unilateral

 

A

15 towel pull-ups

30 push-ups

5 pull-ups

10 push-ups

 

B

TRX Low Back

TRX Post Squat

TRX Pike

 

A

 

C

TRX susp rotating side plank

TRX leg raise

TRX sit-up

 

A

D

TRX reaching V sit

TRX windshield wiper

TRX bicycle

 

A

 

E

TRX piked pendulum

TRX susp oblique crunch

 

A

 

F

TRX hamstring

TRX hip press

 

Tempo back to HQ

 

*NOTE 2: Wow, don’t slack off on your TRX routine. Amazing how after 3 or 4 TRX sessions you begin to load more and more resistance and reach new levels. If you miss sessions or dial back your TRX work, you will definitely feel those muscles you forgot you had developed using the TRX in the first place!

 

Drill it.

 

 

WOD 7-30-01: SUCKER PUNCH

1 hr 15 min.

 

20 min. High RPM Very Easy Spin

 

Then:

2 x 12 min. climbs w/5 x VO2 max all-out sprints per climb, 100 meter each.

 

Tempo to HQ

 

Whatever you do today, drill it.

 

WOD 7-29-09: Da Spicy Sauce

1 hr 30 min.

-Ez high rpm spin 20 min.
-1 x 8 min all-out climb w all-out attack at top
-1x10 min. All-out climb w/3 all-out attacks
-tempo back to HQ

Optional: bike overhead squats in bike shoes.

WOD 7-28-09 pt. 2: The Alarm Strikes Back

1 hr 30 min total

A
25 min LT w/all out attack at end

B
'Angie'
100 pull-ups
100 push-ups
100 sit-ups
100 BW squats

Times
Alarm: 13 minutes
Basil: 22 minutes (1st ever attempt. Ouch.)

C
LT back to HQ

WOD 7-28-09: Blake's Battle of Berzerkeley

1 hr 30 min.

Complete following with no rest between exercises.

A (all TRX ex. 15 reps per ex. Per side where single sided movement)
TRX susp pike
TRX susp rotating oblique
TRX susp oblique pike
TRX susp pendulum

G
-partner 1: 10 pull-ups w/20 lb db between feet, 15 push-ups
-partner 2: reel in 32' rope dragging 30 lb sandbag, shoulder sandbag both shoulders, repeat (2 drags/shoulders total)

B
TRX postural squat
TRX low back
TRX windshield wiper
TRX leg raise

G
(repeat 'G' sequence)

C
TRX reaching V sit
TRX situp
TRX bicycle
TRX susp mountain climber

G
(repeat G sequence)

D
TRX hamstring
TRX hip flex
TRX SA row
TRX SA chest press

G
(repeat G sequence)

E
MED BALL:
Lateral pass R: 5
Lateral pass L: 5
Chest pass: 10
Sumo front swing: 5
Sumo backwards swing: 5

F
Hip hurdler dynamic rope plyo
Over: x 15 per side
Under: x 15 per side

WOD 7-27-09: 6 Corner Micro Crit

1 hr 40 min

-Ez warmup 20 min. Very high rpm spin.
-in open grass field, 15 min. Contact/bumping partner drills.

Then:
-set up 6-turn micro crit in parking lot to work on turning/handling.
-did 5 minutes each way on the course.

Then:
Rode back to HQ easy

WOD 7-25-09: Destroyer

Leveled from past 4 weeks of training. While the Tour headed up Ventoux and the Cause for Alarm drilled it at the Montrose ride, the Driller in Chief got 10 solid sleep blocks then arose and marched back into battle just in time for the goddamn headset on the TCR to blow up again thus forcing a mounting of the trusty road bike single speed (it breaks less, yay).

1 hr 35 min
Warmup:
40 min ez spin to Elysian Park where hordes of Dodgers fans idled in air conditioned cars on a perfect 75-degree day to await the opening of the stadium gates. Awesome! Go dodgers!

Then:
Circuit:
6 rounds of
-TRX core A and B, 2 exercises in a row 15 reps each/side
-10-1 pull-ups w 2 x's as many push-ups (grabbed 19/38, 15/30, 15/30, 11/22, 6/12 per round)

Rode home feeling like a dog that had been kicked in the face. Rest time!

WOD 7-24-09 Regeneration

1 hr 10 min.
Very ez spin

About time for a rest block, wow, big training week, at end of this microcycle of training. Have gotten substantially faster, ready to compete.

WOD pt. 2 7-23-09 SHIVA THE DESTROYER

41 min.

Rode to park w/20 lb db and 5 lb db in pack
60 plyo push-ups, 60 weighted pull-ups:
-In sets of 5, alternating:
A
-5 dead hang close grip chin-ups w 20 lb db
-5 plyo push-ups
B
-5 dead hang wide grip pull-ups w 5 lb db
-5 plyo push ups
Alternate A and B until you reach 60 pull-ups, 60 plyo push-ups

Then:
-2 x 5 ex/5 reps per ex. Shoulder complex w/5 lb db's
-30 reps per side single arm db push press w/20 lb db
-30 sumo squat overhead swings w/20 lb db

Rode back to HQ

Life's short, drill it.

WOD 7-23-09 Stand and Deliver

1 hr 10 min.

15 min. Very easy spin
Then:
(Climbing VO2 max intervals.):
5 x (2 min. VO2 max w/full sprint last 15 seconds + 30 seconds recovery + 2 min. VO2 max w/full sprint last 15 seconds + 2 min. Recovery)

Alternate 2 sets seated very high cadence with 2 sets standing very high cadence. Last set, standing high cadence 1st set, seated high cadence 2nd set

BLOCK ROCKIN' BLOCKS: DrillIt.tv Recommended Product

100% Natural Whey protein powder from Optimal Nutritition purchased at www.nutritiondiscounters.com.

No artificial colors, flavors or sweeteners, tastes fine, mixes easily, blends well with fruit/ice nuts.

If you're spending more than 50 cents per recovery drink you're wasting money. I usually go with fruit/ice/scoop of protein powder, sometimes just chocolate milk (you have to use a lot of chocolate to get enough sugar by the way).

As long as you get a 4:1 simple carb/clean protein ratio you're sorted. Read the label on a 4 dollar recovery drink like Muscle Milk. Once you get to the end of the list of 50 ingredients recall that what you're after is that 4:1 ratio of simple sugar to protein. It's not magic, no brand of anything is particularly better than another.

My personal preference is something as simple, clean and unprocessed as possible. A 5 pound jug of 100% Natural Whey costs $45 and lasts me several months. I estimate my cost per recovery shake at under 50 cents.

I'm giving glutamine a try after reading the research on it. Will report back after i've had 4-6 weeks to evaluate its impact (if any) on training.

Getting proper nutrition doesn't have to be expensive. It ain't magic, it's science.

1FG + 1999 team kit

 

WOD 2.0 7-22-09

1 hr

Rode to park
10-1 push-ups/pull-ups
10 x each side hip flex
6 ex. X 10 reps med ball throws
10 x each side hip flex
55 push-ups, 55 pull-ups
Rode back to HQ

Drill it.

WOD 7-22-09: FURY OF PATROCLUS

1 hr 30 min
25 min ez spin w/2 x 2 min tempo to LT progression warmup intervals

Then:
5 x [(2 x High rpm 39x19 all-out 300 meter form sprints on slight uphill) + (1 x all out 53x15 300 meter sprints alternating slight uphill/slight downhill every other time)]

Very ez spin to HQ

Drill it.

WOD 7-21-09: TORRENT OF POSEIDON

2 hrs

On bike:
20 min warmup
2 x 12 min LT pace climb w/6 all-out VO2 max attacks, 50 meters rolling recovery to lower boundary of LT hr/power, then immediately reaccelerate to LT pace, repeat.
-high rpm spin on descent to work on legspeed

Then:
15 min. Tempo riding on flats to 160 stair staircase.
-5 x running sprints up staircase w/walk back down for recovery, no rest at bottom, immediately start next sprint

Very ez spin back to HQ

90+ degrees during workout today. Oop spagett!

Drill it.

WOD 7-20-09

2 hrs

Very ez spin
20 min cornering mini course laps
55 pullups, 110 pushups

Ez ride to HQ

WOD 7-19-09 and GEAR REVIEWS COMING SOON

2 hrs 30 minutes
2600 vert ft tempo climbing
+
Tempo cruising
+
TRX Core A and B, pairing 2 exercises on TRX then immediately jumping into 10 pushups + 20 pullups then back on TRX until A and B complete
(total 80 pullups, 160 pushups/8 sets)

Coming soon: real world gear reviews, the unvarnished truth about how gear works in the fields of glory.

First up, the Cause for Alarm's take on Giro shades and Powerbar nuggets (sure to be accompanied by a thorough analysis of warrior's mound produced from consumption as well).

One more note on yesterday's epic: a baggy full of 4 slices of bacon + a banana did a hell of a job of fueling final 30 miles trading tempo pulls.

WOD 7-18-09 Helltrack Hundred

6 hrs 15 min.

100 mile ride on single speed road bike
-tempo to Montrose ride/35 mile race pace group ride very hard
-tempo for remainder of miles.

Rad like Cru Jones at Helltrack

Drill it.

WOD 7-17-09

1 hr ez spin

1 hr:
10-1 pullups w/8 lb med ball (rope/waist/medball)
20-1 pushups
Med ball throws and catches
TRX core A and B + mt climb, post squat, standing turnaround, ham
Ez spin back to HQ

Drill it.

WOD 7-16-09

1 hr 40 min.

AM
Warmup 20 min. Very Easy Spin then:

2 rounds of:
5 min LT climb, attack at top all out
At top (wearing helmet and cycling shoes. You have to wear that shit when you race right?):
20 pullups
40 pushups
15 pullups
30 pushups
All pu/pu w/explosive power/acceleration

THEN: tempo back to HQ

Big ups to the Cause For Alarm for being a rabbit on the climbs. Drill it!

WOD 7-15-09

3.5 hrs total

AM:
1.5 hrs
A
tempo w/1500 ft tempo climbing, 3 all-out attacks at tops of climbs
B
10-1 pushup/pullup

PM:
2 hrs tempo w/10 out of the saddle form/acceleration drills

WOD 7-14-09

3 hrs total

1 hr:
20 min. Warmup ez spin
5 min stabding LT climb
5 x 400 meter slight uphill all-out sprint from leadout w/partner (alternate lead rider, lead rider sprints, following rider comes around w/200 m to go, accelerate through finish)
W/1.5 min recovery between each sprint
Ez ride back to hq

Pm:
2 hrs
Humped: pack, 2 x 5 lb db's, 32 ft rope, 2 beach towels, 25 lb med ball, 2 x 9 lbs chain

Javorek complez w/5 lb db's
2 x (6 reps)
Upright row
Snatch
Overhead squat
Good morning
Bentover row

5 sets x 5 reps
Towel pullups
Med ball plyo pushups
Med ball clean and jerk
Rope row (rope tied to chains), 2 reps sprint in betweeb to retension rope

Med ball partner pass complex
All x 5 reps
Lateral throw
Chest pass
Deep squat front toss
Deep squat backwards toss

Trx core A and B x 5 reps/ex/side
(while one partner was on TRX, one did hill sprint + 5 tuck jumps)

5 sets x 5 reps
Towel pullups
Plyo pushups
Rope/chain drag
Med ball clean

Humped gear back to HQ

Finito.

Drill it.

WOD 7-13-09

1 hr recovery ride
Very ez spin on road bike.

Push and Pull in Chains: DIY Functional Strength Training

WOD 7-12-09

2.5 hours

Bike:
20 min warmup then:
-ez gear very high rpm 300 meter standing start sprint
-10 x ez gear standing starts
-10 x 53x11 standing starts
-4 x all out sprints w/flying leadout start (200 meters)

Then:
10-1 towel pullups/pushups

WOD 7-11-09

4 hours

65 miles on bike, hard
-rode 125 miles to Montrose ride (hard race pace group ride, 40 miles)
-did ride, rode to HQ
Wow, hot today, about 90

WOD 7-10-09

2.5 hrs total
Am:
1.5 hrs circuit training

10-1 pushup/pullup
Hip flexor over/under rope hurdler plyo/sumo lateral squat x 40 reps (10 each movement/side)

Then Alternate:
1
TRX core A and B x 20 reps per ex/side
W/
2
50 lb sandbag drag rows w/32-foot rope
20 towel pullups

Then:
Med ball circuit w/25 lb med ball, 3 movements x 5 reps per ex/side

Pm:
1 hr
Riding (fire up all energy systems for saturday's group ride)

Ez spin 20 min
3 x 3 min. Climbs at LT
-seated high rpm
-seated low rpm
-standing high rpm
Ez spin to HQ

WOD 7-9-09 Be Sure to Bring a Towel

1 hr 35 min

A
45 min. Bike
15 min warmup, high rpm spin ez
15 min 3 x LT
15 min high rpm tempo

B
50 min
Walked to park
Park
10-1 pu, pu, bw squat, assist. Dip
4 med ball throw mvmnts x 10 reps per/side
25 towel pullups
25 pushups
Walked to HQ

Drill it.

DIY Reflective Tape Fun

Cost: $4
Buy a roll of 3M reflective tape at Home Depot or similar.

I printed out letters on plain paper, cut them out then traced them onto a manila folder to make sturdy templates.

Next i traced the templates onto the backing of the reflective tape (be sure to trace the letters backwards on tape backing so they're correctly oriented on the reflective side).

Then i individually placed the letters on my rims. Now i have built-in, lightweight, rotating side reflectivity on both sides of my bike.

When cars hit bikes, 90% of the time it's from the side (usually the right side).

Most rock front and back lights but forget side protection.

Side LED's would be ideal, but you'll never be stuck out afterdark completely unprotected if you just adhere some reflective tape to your bike front, back and both sides.

Get rad or go home, but do it safe.

1 hr

10 min. Warmup
4 x 5 min LT high cadence intrvls

10-1 pushup/pullup
Cooldown

1 hr

Stochastic effort/mixed intensity traffic dictated intervals, flooring it off stoplights, hard accelerations as needed.

2 hrs

Am:
1 hr
Cause For Alarm: 15-1 pushups/chain-weighted pullups (insane)

+

Mortal Being Circuit:
WU: 10 x per side hip flexibility hurdle over/unders (see pics, just tie a rope or cord at waist level, step over then under.
1
10-1 pu/pu

2
Med ball partner passes:
5 reps x 4 movements
-sumo squat underhand fling
-sumo squat backward fling
-rotating (L and R)
-chest pass

3
4 Continuous Sets Alternating
-50 lb SB RDL x 10 reps for speed
-pushups
-50 lb SB Bent over row x 10 reps for speed
-pushups

1
(repeat med ball circuit, continuous)

No rest for duration of workout.

. . . . .
Pm (3 hrs later. . .ouch)
1 hr
15 min warmup
1 x 25 min all out flat TT (staggered start, pursuit partner/try to catch)
--whoa. Insanely difficult. Great pacing, leg speed, positioing/aero, breakaway technique workout. Massive massive headwind made high cadence a must, deep aero tuck a must, great to get chance to work on the motor/nerve firing patterns specific to this type of very hard effort in this specific position. That's what functional training is all about. This particular pitch of effort can be difficult to hit when not facing the stochastic demands of a race or race pace group ride--ie it's tough to push yourself this hard when riding solo or with one other person even when you want to. Going head to head with a staggered start tested our pacing and judgment of the effort required to most efficiently bridge a large gap--1/4 mile. . .)

Tempo back to HQ.

Destroyed. . .

Drill it.

2 hrs 30 min

50 min spin w/4 efforts to LT at varying leg speed just to elevate HR a few times, rest endurance pace, tempo on climbs
(carrying pack with: 8 lb med ball, 32 feet rope, Vibram 5-fingers, TRX)

Park:
10-1 pushup/pullup

Theb: alternate
A: continuous deadliest catch (see video above), varying throws with

(all TRX x 15 reps/per side as applicable, for speed/power)
B:
TRX postural squat
TRX low back
TRX 45-degree row

A (deadliest catch)

C:
TRX leg raise
TRX supine bicycle
TRX windshield wiper

A (deadliest catch)

D:
TRX pike
TRX pendulum
TRX pushup

A (deadliest catch)

E:
TRX reaching V-sit
TRX suspended oblique crunch
TRX kneeling rollout

10 pullups

A (deadliest catch)

F:
TRX situp
TRX rotating side plank
TRX mountain climber

10 chinups

A (deadliest catch)

G:
TRX high bicep curl
TRX chest press
TRX reverse high curl

10 pullups

A (deadliest catch)

20 minute cooldown ride

Remember those who have fallen for your freedom today.

WOD:
Bike, 75 miles, hard.

2 hrs

Leg opener/skills ride
*Very ez with 6 slow ramp-ups to LT
*+20 minutes cornering practice
-set up 4-turn course in empty parking lot
-circle route 10 x's clockwise, 10 times counterclockwise
-focus on pedaling through turns, carrying momentum, looking ahead to apex of next turn (not down)
*upon completion of cornering practice, execute the signature www.drillit.tv Salute--the bow of Orion (see above)
Drill it.

God Bless America.

WOD 7-2-09: DEADLIEST CATCH

1 hr 30 min total

15 min. warmup hike to park

Carrying in pack:

-30 lb sandbag

-32 feet of rope

-TRX

-20 feet thin cord (insta hurdles)

…………..

THEN (following completed in 1 hour)

At park:

10-1 pushup/pullup

THEN:

MED BALL CIRCUIT

*Partner pass med ball circuit w/25 lb med ball

-lateral throw (both sides)

-underhand sumo squat toss

-underhand sumo squat behind the head throw

THEN:

Circuit the following continuously, no rest.

NOTES:

*We did this with two people. One of us would use the TRX while the other guy worked the sandbag (the repeating ‘B’ below).

*Sandbag exercise: used caribiners to hook 20 lbs of chains onto the 30 lb sandbag, then tied the end of the 32-foot rope into a handle on the sandbag.

*all TRX exercises x 15 reps/per side when single-sided motion

A

TRX oblique crunch

TRX pike

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible. When finished reeling in the sandbag, run until the rope is fully extended, repeat as many times as possible while partner completes TRX exercises.

C

TRX pendulum

TRX pushup

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

D
TRX standing low back extension

TRX postural squat

TRX 45-degree row

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

E
TRX windshield wiper

TRX leg raise

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

F
TRX situp

TRX reaching V sit

TRX rotating side plank w/tap

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

G
TRX SA high bicep curl (this is a killer exercise, requires a ridiculous amount of core stabilization. If you haven’t tried it, you’ll immediately notice that your whole body is engaged.)

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

THEN:
REPEAT MED BALL CIRCUIT

*Partner pass med ball circuit w/25 lb med ball

-lateral throw (both sides)

-underhand sumo squat toss

-underhand sumo squat behind the head throw

THEN:

15 min. cooldown/hike home

If you seek to become more fit, you have to know when to say when.
You only become stronger when you rest sufficiently and eat properly.

You're not a professional athlete so don't expect to be able to fulfill every training plan you have completely. Don't make excuses and never give up--on your big picture goals. In our case, it's preparing for competitive cycling events. Your goal may be a running race or just making it through the day carrying the focus and good feeling you get from training.

Caution is preferable to rash bravery.

Get hurt, get overtrained and you'll have a hell of a lot more ground to make up than if you'd dialed your Mesa Boogie stack back from 11 to 8 for a day and strummed chords instead of going Satriani.

So that's a roundabout way of explaining why no WOD yesterday. Day off y'all. Time to cool heels and let torn tissue heal.

Today still had low energy level but it was time to activate all of the metabolic pathways and kinetic chains in all three planes just to keep the system tuned. Like turning on a car you haven't driven in a while in the dead of winter just to make sure the engine is primed for that trip.

Today's WOD:
1 hr
. . . .
10-1 pushups/pullups

3 min. Hip mobility over 'hurdle'/string

Circuit:
(all TRX movements x 15/per side where applicable)

1
TRX suspended oblique crunch
TRX pike
TRX suspended pendulum
TRX reaching side plank

THEN:
(3 sets of following alternating A and B):
A
50 lb sandbag + 20 lbs chain hand-over-hand pull
50 lb sb SL deadlift
50 lb SB bent over row

B
3x 20 meter uphill sprint w/10 overhead 25 lb med ball swings
. . . . .
THEN:
10 pullups

THEN:
2
TRX windshield wiper leg raise
TRX leg raise
TRX supine bicycle
TRX suspended mt climber

Same alternating A/B circuit as above x 3 sets
. . . .
THEN:
10 pullups

THEN:
3
TRX postural squat
TRX low back
TRX reaching V sit
TRX situp

THEN:
Alternating A/B circuit x 3 sets
. . . .
THEN:
10 pullups

Finito.

Drill it.

3