Kc style

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Sunset/moonrise

It's very pretty out there.
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WOD 11-25-09: CYCLING TRAINING

1 hr. 20 min. total

5 min. Schwinn Airdyne warmup
5 min. Mobility active warmup
*I've noted my #'age per lift, use appropriate resistance for your
personal level
1 hr. 10 min. strength training/metcon, active recovery only to change
weights, etc.
Two rounds of following (5 reps of all exercises except where noted otherwise):
Deadlift (R1: Oly bar + 35# plates, R2: Oly bar + 45# plates)
High Pull (R1: 35# db's, R2: 35# db's)
Xover Lunge (R1: 55# Single Dumbbell, R2: 55# Single Dumbbell)
Front Squat to Overhead Press (R1: 60# Single Dumbbell, R2: 60# Single Dumbbell)
Clean and Jerk (R1: 5 reps w/ Oly bar, then 5 reps w/Oly bar + 35#
plates. R2: 5 reps w/Oly bar, then 5 reps w/Oly Bar + 35# plates)
Snatch (R1: 5 reps w/Oly bar then 5 reps w/Oly bar + 10# plates. R2: 5
reps w/Oly bar then 5 reps w/Oly Bar + 15# plates)
Single Leg Deadlift (10 reps total, 5 reps per side--R1: 60# dumbbell.
R2: 60# dumbbell)
Bent over Row (Dumbbells, 10 reps total, 5 reps per side--R1: 55#
dumbbell. R2: 55# dumbbell)
Lateral Lunge (10 reps total, 5 per side. R1: 55# dumbbell. R2: 55# dumbbell)
Overhead DB swing (R1: 55# dumbbell, R2: 55# dumbbell)
Pull-up x 10
T push-up (10 reps total, 5 per side)
Bus Driver (10 reps right hand above left, 10 reps left hand above
right--R1: just Oly bar. R2: Oly bar +15# plate)
Rotational Lunge w/12# Med Ball (5 reps per side)
Chirpee
Mt. Climber (20 reps/10 per side)

THEN, the following circuit x 2 consecutively, no rest:
Stability Ball Situps x 20
Pull-ups x 10
T push-ups x 10 (5 per side)
Chirpee x 5
Shoulder complex (10 reps per movement--W, front, side, bent over
lateral. R1: 7.5# dumbbells. R2: 7.5# dumbbells)

Why 5 reps per movement? Power/strength emphasis.

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz

WOD 11-24-09: NTTFA

No Time To Fuck Around.
20 min. total.

5 min. ez warmup on Concept 2 rowing erg
8 min. C2 rowing tabata
(16 x (:20 all-out, :10 ez))
-target wattage on work interval c2=310 watts
Then, directly to cycling erg for:
2 min. Ez spin
4 min. Cycling erg. tabata:
(8 x (:20 all-out, :10 ez))
1 min. ez spin

This was brief but effective.

Drill It.
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WOD 11-23-09: Bike FST

1 hour total.
Warmup: 5 min. Concept 2 to break sweat.
Then:
2 circuits x 10 reps of following: 
Deadlift-@ (Oly bar w 25# plates)
Frt sqt to ovrhead press-@50#
Sl deadlift-@55# (2 hands-olympic bar) 
Lat lunge @35# (hold plate in front of chest)
Xover lunge 35# (hold plate in front of chest)
Clean and jerk (Oly bar w 25# plates)
Oh swing @ 50# 
SA row @ 50#
Snatch @ (just Oly bar)
High pull@ (just Oly bar)
+
50 push-ups, 50 pull-ups in sets of 15

Drill it.
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WOD 11-21-09: DOUBLE TROUBLE

30 minutes total as follows:
5 min. ez warmup on Concept 2 rowing erg
9 min. C2 rowing tabata
(8 x (:20 all-out, :10 ez))
1 min. Ez row
(8 x (:20 all-out, :10 ez))
Then, directly to cycling erg for:
2 min. Ez spin
9 min. Cycling erg. tabata:
(8 x (:20 all-out, :10 ez))
1 min. ez spin
(8 x (:20 all-out, :10 ez))
Then:
5 min. Ez spin

Sound easy? Try it. All-out means all-out.

Drill It.
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WOD 11-19-09: Punch Drunk Love

Duration: 30 minutes
Objective: improve intra-climb acceleration during hard efforts.
Use: ever been on a group ride or raced?
Protocol:
5 min very easy spin warmup, then on the steepest hill you can locate. (I used a long, super steep city block that took about a minute to climb at LT):
5 x LT/just below maximal effort seated high cadence climbing, pick two 20 yard stretches w/20 yards in between in 2nd half of climb, pedal as fast--but smooth--as possible for the 2 x 20 sections, drop to normal high cadence during middle 20 yards
Recovery=ride back to bottom of hill
Then, after 1 extra minute of soft pedal rest,
5 x same hill, high cadence LT/just below maximal effort, but alternate sitting and standing every 20 yards without letting cadence diminish.
Recovery=ride back to bottom of hill between intervals.

Short, sweet, hard to beat, and sure to help the next time you're riding with a group going uphill (pace in such situations will never be your decision, will vary, and will hurt. This will help you get ready for it)

Drill it.
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WOD 11-18-09: THREEWAY FREEWAY

TOTAL:

3 hrs. 10 min. as follows:

 

PT A:

:50 min. total

-pull ups (hand on either side, 10 both way)
-t pushups (20)
-med ball: chest, side, push press partner pass
-monkey bars
-plyo push ups (20)
-pullups (L, 20)
-push up agility drills
-seated med ball partner; v sit lat fwd and back, L and R
-leg raise (40)
-partner situp
-windshield wiper leg raise
(20)
-pull ups (20)
-t pushups (20)
-med ball: chest, side, push press partner pass
-pull up (L, 20)
-plyo push ups (20)
-leg raise (40)
-windshield leg raise (20)

Pt. B:

2 hrs. total including :20 riding there, :20 min. riding back (w/400 ft elevation gain)

Climb gym:

Tabata row (4 min. warmup, 8 x :20 on, :10 off, 1 min. rest, 8 x :20 on, :10 off)

 

2 x 10 reps per ex. Of following Circuit w/50 lb. KB:

-front squat

-SL deadlift

-overhead swing

-BW lat lunge

-BW xover lunge

-high pull

-sumo deadlift

-bent-over row (w/35 lb. DB)

-farmer's walk

THEN:

2 x 10 reps per exercise of following circuit:

-deadlift w/bb (75 lbs round one, 105 lbs round two)

-push press w/35 lb. DB’s

-Barbell Bus Driver

 

Pt. C:

Traffic transport on bike: 20 min.

 

Drill it.

WOD 11-16-09: TRX LEGSGO

1 hr. 20 min.
Warmup: 15 min. urban hike, 15 min. mobility work on TRX

20 x bodyweight crossover lunge (per side)
20 x bodyweight side lunge (per side)

20 x TRX Suspended crossover lunge L and R (20 reps both sides)

10 x TRX Row Complex (10 reps x 4 movements in continuous circuit:
-wide row, palms up
-palms up row
-alternating bear hug row
-wide row, thumbs up

5 x 6 movement TRX shoulder complex
-T row
-Y row
-H row
-A row
-forwards T

10 reps x 4 movements TRX chest complex
-deep, wide chest press
-thumbs up, straps under armpits
-deep, wide chest press
-lower angle chest press

10 x standing rollout
20 x bodyweight crossover lunge (per side)
20 x bodyweight side lunge (per side)

10 x TRX Row Complex (10 reps x 4 movements in continuous circuit:
-wide row, palms up
-palms up row
-alternating bear hug row
-wide row, thumbs up

5 x 6 movement TRX shoulder complex
-T row
-Y row
-H row
-A row
-forwards T

10 reps x 4 movements TRX chest complex
-deep, wide chest press
-thumbs up, straps under armpits
-deep, wide chest press
-lower angle chest press

20 x TRX pistol squat (alternating sets of five between R and L legs)
20 x TRX sprinter's start (per side, R and L)
2 x 10 x TRX hamstring/hip press complex

5 x 25 yard uphill all-out running sprints w/10 pushups after each (regular,
T, chest slap, plyo, regular)

15 min. walk back to HQ

Drill It.

WOD 11 13 09: SSH2B

1 hour
30 min urban hike
30 min city riding

Short, sweet, hard to beat.

Drill it.
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WOD 11-12-09: DUSTED

*ALSO KNOWN AS PRE-SEASON CYCLING STRENGTH AND CONDITIONING PLAN

3 hrs. 30 min total

(2 hrs 55 min. FST/intervals

35 min. urban hiking)

 

A

45 minutes total including 7 min. warmup walk, 7 min. walk to HQ
-20 pull ups
-20 x t pushups
-10 reps per med ball ex: chest, side, push press partner pass
-4 x monkey bars
-10 x plyo push ups
-10 pull ups
-20 x push up agility drills
-10 reps x seated med ball partner ex: v sit lat fwd and back, L and R
-20 x leg raise
-20 x partner situp
-20 x pull ups

-20 x windshield wiper leg raise
-20 x t pushups
-10 x med ball: chest, side, push press partner pass

B

2 hrs 10 min. total

Warmup: 20 min. high cadence spin (to hill)

4 x 4 min. on, 2 min. off, seated high cadence LT climbing

 

Then:

Concept 2 Rowing erg tabata

16 x (:20 sec. on, :10 sec. off)

(8 minutes straight, didn’t take 1 min. rest after first 8 intervals, did all 16 straight)

Then:

3 x this circuit;

(1^st time w/35 lb kettlebell, 2^nd and 3^rd times w/50 lb kettlebell)

(3 x through entire circuit without putting down kettlebell)

10 reps/side Single Leg Deadlift (2 x alternate 2 x 5 reps per each side)

2 x 20 yard farmer’s carry (Left side and Right side)

10 reps Front squat to overhead KB press

10 reps x High Pull

10 reps/side Single Arm deadlift (2 x alternate 2 x 5 reps per each side)

2 x 20 yard farmer’s carry (Left side and Right side)

10 reps KB pass around body clockwise

10 reps KB pass around body counterclockwise

10 reps kipping pull-up

Then:

10 dips

THEN:

-Bodyweight side lunge

-Bodyweight crossover lunge

-Bodyweight kipping pull-up

-10 lb. dumb bells shoulder stability complex:

            -10 x W shoulder raise

            -10 x T shoulder raise

            -10 x 45-degree shoulder fly

            -10 x front shoulder raise

THEN:

2x following circuit:

-25 lb. kettlebell side lunge

-25 lb. kettlebell crossover lunge

-Bodyweight kipping pull-up

-10 lb. dumb bells shoulder stability complex:

            -10 x W shoulder raise

            -10 x T shoulder raise

            -10 x 45-degree shoulder fly

            -10 x front shoulder raise

THEN:

Rode 20 min. back to HQ.

 

A lot of intensity today, great opportunity to work on mental focus and maintaining good form while fatigued and working at an extremely high metabolic load, both on the bike and in off the bike functional strength training. Good physical challenge as well.

Drill it.

 

A WOD of fun

11 10 09
Am
40 min
10 min warmup
5 x 200 meter sprints up 15% grade, (1 min each, ouch!) W/15 lb pack, 1 min recovery between each. So hard it felt like I was going to simultaneously shit myself/vomit at the top every time
Pm
2 hrs 35 min
Rode to climb gym (20 min)
Climbed 1 hour
C2 full tabata set ( 2 x(8 x 20 second on 10 second off)
3 x Kb circuit (25 lb on circuit 1, 35 lb on circuit 2 and 3)
-SL deadlift
-front squat w/overhead press
-high pull
-overhead swing

And on last set
-SA deadlift

+ 50 pull ups

Rode home (25 min)

11 9 09
1 hour 30 min
Rode to wod spot w 20 lb pack (15 min)
Trx core a and b + 5 extra trx core exercises, all x 10 reps w/3 sets of:
100 skips jump rope
10 x med ball complex w 12 lb med ball:
-overhead swing
-standing russian twist
-wood chop r and L
Rode home

11 8 09
3 hrs total
20 min urban hike +
2 hour 40 min mtb w/intervals:
3 x 1 min vo2 climb
8 min stand high cadence 05:50:39
4 min seated flat 05:52:15
20 min LT climb on very steep trail
17 min 05:51:17 climb w 10 x 20 yard climb accelerations w minimal recovery
60 pull ups
60 push ups

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Dr. Thompson is found guilty of all counts in LA road rage trial. - VeloNews

Amen.
http://mobile.velonews.com/article/99800

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WOD 10-31-09: DIPPED CONE

WOD 10-31-09: DIPPED CONE

3 hrs. 15 min. total

2 hrs 45 min. riding/FST

30 min. urban hiking

 

DONUTS: THE ROOT OF ALL EVIL/THE REWARD FOR SALVATION

Drill It HQ loves ice cream. Unfortunately, donuts as well. Blame it on the Catholic upbringing and donuts being dangled as a reward for going to mass every Sunday for 20 years (plus an awesome altar boy career during which altar boy duties sometimes required seven masses in one week—that would be serving mass at 7 a.m. M-F + the noon mass at school on Friday + mass on Saturday or Sunday, because as my parents will tell you, week day mass doesn’t erase your Sunday mass obligation).

 

But we digress. Ice cream. Tasty. An ice cream cone dipped in hard chocolate? Even better.

 

THE DIPPED CONE

While the ghouls and goblins gallivanted about the Bay area in preparation for/celebration of Halloween, the Commander saddled up and headed out for a late afternoon trip into the woodshed for some intervals + FST. Good WOD, and felt good to get out and push it on the bike after a week of feeling overtrained/like I may have caught some type of flu bug that was lurking just beneath the surface. The Thursday WOD was probably a bit too much. Like you and everyone else, there are times when I get impatient, particularly with recovery, and just want to get out there and rip someone’s fucking head off (metaphorically) with some intense training. When you can’t do that and that’s all you really want to do every day, it tries your patience and your sense of productivity.

 

 

AN INSIGHT: FAITH, PATIENCE, ABSTINENCE

As I learned last week, you’ve gotta have patience, you’ve gotta have faith, and you really, really have to listen to your body. You also have to make sure you’re eating right (not donuts. No matter how tasty those fresh fried motherfuckers smell with their odor wafting out of Bob’s donuts down on Polk street, keep marching. Head for some protein blocks back at HQ. Donuts are the enemy, not stopping at Bob’s is the cure).

 

Do you keep a training journal? You should. And when you do, don’t limit it to ‘4 rounds x 5 minutes of turning into Incredible Hulk, flipping tires, 9 blocks protein, etc.’ Think about what the fuck you’re doing and write it down. Not only will it give you greater insight into your affect and mental processes with regards to training, it will help you trace where you were at when you did a workout, what may have impacted or limited your mental and physical focus, and highlight mitigating lifestyle or other factors—like donut addiction—that may be holding you back. But for fuck’s sake, eat donuts and ice cream in moderation. Unless you’re a professional athlete and you’re getting paid to be a perfect physical specimen, spend some of the Life Force Capital you’ve built up by, you know, enjoying life and some of the tasty treats it has to offer. You’re working hard, give yourself something fun to eat from time to time. You’re going to die at some point any way, not at a time or place of your choosing, and no matter what some crystal-wielding, cleansing-addicted hippy might tell you, you’re not going to live forever.

 

BACK TO THE HEAVYWEIGHT JAMS

The WOD, then. Finally.

 

Didn’t get ass in gear until late in day. Something about Saturdays. You either get out the door and bust it at the crack of dawn (unpleasant, but my preference) or you end up darting out the door with time pressure weighing on your shoulders at the end of the day. My Saturday was the latter. Noted: I don’t like doing it that way and would like to avoid doing it that way in the future. So here’s a public commitment to getting my ass out of bed on Saturday and revving the engine.

 

Rolled out, easy high RPM spin down to a set of parallettes about ten minutes from HQ. Sufficiently warmed up, I jumped off the bike in full kit, including helmet and Camelbak (wow, I must’ve looked badass) and did the following, all while wearing my 15-pound pack:

 

5 rounds, 10 reps per round (50 reps total) of:

-weighted dips

-weighted rows (hanging onto underside of parallettes and rowing—much harder than you think if you haven’t hit them in a while)

-weighted pull-ups

 

I have some issues with dips due to doing too many skull crushers with too much weight back when I had 30 more pounds of muscle than I do now and I didn’t know jack about how bad the training I was doing was for my body (like who thought it was a good idea to do heavy JUMP squats? Me, for a little while. Dumb! Gotta learn somehow, thankfully the kneesmade it through that phase undamaged). But I’ve been doing the work to get the elbows back to a place where they can handle loaded exercises. These felt okay, would have preferred a wider set of bars to do the dips on, but you work with what you have.

 

From there, jumped back on bike, pedaled about 5 more minutes and stopped at a set of pull-up bars at Crissy Field. Again, in full kit (functional training, boots and utes y’all, and the helmet just in case I fell off the pull-up bar. . .), hit the following circuit, all consecutive, no rest:

 

5 rounds, 10 reps per round (50 reps total) of:

-weighted pull-ups

-BW squats (w/loaded pack)

 

Then, back on bike and time for the interval training component of the WOD. Hill repeats are great, but lately I’ve been integrating my intervals into the course of my ride because the terrain provides the perfect pyramid progression for various intervals. With all of the following intervals, the rest between sets was roughly half of the time I spent ‘working’/doing the interval. The overall effect, a tabata-based HIIT session.

 

The intervals:

2 x 2.5 minutes very high RPM pedaling drills

Rest (tempo riding, high RPM)

2 minute power climb/VO2 max

Rest

5 minutes high RPM LT on mellow grade

Rest.

9 minutes high RPM mix standing/seated LT climbing up to Golden Gate National Park

Rest (off road downhill, about 4.5 minutes)

19 minutes LT climbing on very steep grade, all in middle ring

Rest (off road downhill, high speed, about 6 minutes)

20 minutes LT climbing on very steep grade, mix of trail and road

Rest, longer downhill (10 minutes)

2 x 2.5 minute very high RPM pedaling drills.

 

CUMULATIVE TIME AT LT/DOING INTERVALS: 65 minutes

 

Then booked it back to HQ just in time to. . .pass out and take a 3 hour disco nap before heading out for some Halloween festivities.

 

The WOD was the highlight of the day, though. Good times, great taste, long-lasting freshness that you just can’t beat.

 

Drill it. And think about what you’re doing. Zombies may be a popular cultural trope currently, but don’t be one when you’re training y’all.

 

 

 

WOD 10-29-09: MFP

MFP=Mixed Fried Platter

2 hours
WOD: 1 hour 45 minutes
U Hike: 15 min.
Warmup: rode to Crissy field pull-up bars/rings w/25 lb. pack.

Coming off of feeling overtrained/slightly sick, this proved to be a bit much, but sometimes you find your limits by overshooting the mark.

20 pull-ups
20 push-ups
10 x med ball slams
15 pull-ups
15 push-ups

TRX SUSPENDED LUNGE MATRIX
-L leg,:30 on, :15 transition btwn movements
-R leg :45 on, :15 transition btwn movements
-Crossing Balance Lunge
-Regular Balance Lunge
-Abducted Balance
Lunge

TRX SUSPENDED LUNGE MATRIX
-no rest between movements, 15 reps total per leg
-5 reaching forward
-5 reaching right
-5 reaching left

TRX SINGLE ARM ROW w/PACK
-1 x L side, :30 on, R side, :45 on

TRX SINGLE ARM CHEST PRESS w/PACK
-:45 each side

TRX HIGH ROW MATRIX
-consecutively w/out stopping, 2 sets x 5 reps to each position:
-Palms Up
-Thumbs Up
-Palms Down

TRX SHOULDER SEQUENCE
-consecutively w/out stopping, 2 x 5 reps to each position:
-T Shoulder
-W Shoulder
-Y Shoulder
-A Shoulder
-iron cross
-iron cross Y
-Iron cross A

TRX POSTURAL SQUAT
1 x :45 seconds

10 pull-ups w/pack
10 push-ups w/pack

TRX SIDE PLANK WITH TAPS
-1 x L side, :30 on, R side, :45 on10 pull-ups w/pack10 push-ups w/pack

TRX SUSPENDED CRUNCH MATRIX
-as a continuous single :45 set doing the following three movements in order:
-TRX Suspended Oblique Crunch Left
-TRX Suspended Oblique Crunch Right
-TRX Suspended Crunch

3 rounds of:
-jump rope for 60 skips
-10 pull-ups
-10 med ball slams

Rode back to HQ, urban hike earlier in day.

Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz