Thanks Shane. Yeah, give that a shot sometime. I’ve done that interval in crossfit before while doing pull-ups, push-ups, sit-ups, squats and a few other exercises. Doing it on a bike is a lot worse IMO. It is 20 seconds of all out effort, followed by 10 seconds of rest. Repeat for 4 minutes. We did two of these intervals with a small “break” in the middle. The weird thing about the bike ride was that the “rest” was more like a medium/Zone 3-4 bike output. So there was really nothing even close to resting. This ride was also where I really figured out that the instructors must be doing way less resistance than the class. I was like, “How am I about to go into cardiac arrest and this girl still looks and talks exactly the same?” 
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sounds rough man. I did some tabata work on my old Rogue bike and it was tough.
Yeah, I guess we can’t expect them to be out there teaching and going all out too.
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Yesterday’s Cals: 3,100/+200
Garage – Full Body
Metcon
3 Rounds:
20 DB Snatches, 40 lb
20-Cal Bike
10:30, 114 Cals, 130 BPM
SS
Hex Deads
20x135
15x185
10x205
Overhead Press
20x65
15x80
10x95
Pull-ups
10
10+5=15
10+7+3=20
Accessory
3 Rounds:
10 RDL’s, 115 lb
10 HG Pull-ups
10 Arnold Press, 2x30 lb
3 Rounds:
8 DB OHP, 2x40 lb
8 Pull-ups
12 Back Extensions
54:07, 504 Cals, 123 BPM
Accessory II
2 Rounds:
One set of Push-ups for Max Reps: 46, 22
5 4-Ct Flutter Kicks
One set of Ring Rows for Max Reps: 20, 12
5 4-Ct Flutter Kicks
4:19, 46 Cals, 134 BPM
Peloton
10 Min. Cool Down Ride – Emma Lovewell
2.83 miles, 120 kcal, 17 mph
Comments: Decent garage session. I was interrupted a few times by the wife and kids but managed to get some work in. Should be mostly conditioning from here on out this week. Have a good day!
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Nice garage session. Definitely had it all in there. You are just crushing the pull-ups.
Very impressive knocking out 46 push ups in a row. That is damn impressive man.
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Thanks Shane. I had to stop for about 5 minutes to go in and get my son dressed prior to that set of push-ups so I was really fresh. As you can see though, the following set was a different story. 
In the gym I like to do machines, etc. as accessory movements for pull-ups. In the garage all you can really do is more pull-ups. On that cool down Peloton ride I kept the resistance 10% higher than the class as I was looking for a bit more effort. That was pretty much perfect.
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Still an impressive set on push ups. I typically hit a wall once I hit around 35 to 40 reps. Don’t think I have ever hit more than 40 in a single set. 
I hear you on the garage and pull ups. Got to do what you can.
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Yesterday’s Cals: 3,000/-300
Peloton
60 Min Power Zone Ride – Olivia Amato
Total Output: 573 kj
Calories: 907 kcal
Avg Cadence: 88 rpm
Avg Speed: 19.3 mph
Distance: 19.3
Avg Output: 159 watts
Avg Resistance: 43%
19,756/53,043
(60-Min Output Record)
Comments: That was definitely challenging. Sounds very similar to the one Shane did yesterday. I bought a space heater and heated up the garage a little ahead of that ride. Probably didn’t need to after riding for 2 minutes. Ha ha… Have a good day!
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Awesome ride Trent! That’s a hell of a pace man. Very impressive. I am going to give that one a try Saturday.
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Thanks Shane. I’ve started looking at the notes/information about rides when checking them out and have been choosing more difficult rides. It has been humbling to take on some of these more intense rides. I figure that must be making us better rather than doing these easier intervals in zones 2 and 3.
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Thanks Trent. Yeah I am sure the more intense rides definitely have different benefits than the endurance rides. I mostly have used the peloton in the past for just burning cals and getting my cardio in. I know there is some science to doing a combination of endurance, the middle of the road power zone ride and the max rides.
It was odd for me today. After doing that power zone max ride yesterday my 20 rep warm up leg press sets felt a lot easier today.
Not sure what to think about that, except that it was kind of cool.
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Yeah, I think it is a damn legit piece of cardio equipment. I’ve noticed the same thing going up stairs at work now. It is almost effortless.
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Yesterday’s Cals: 3,100/-300
Metcon – From Josh Bridges
“12 Days of Christmas”
Complete the following like the song, 12 Days of Christmas. Start with 1, then go to the next number, completing all the previous numbers each round. Keep going until you complete all rounds/reps.
- Wall Walk
- DB Deadlifts, 2x40
- Devil Press, 2x40
- Goblet Squats, 40
- Back Squat, 135
- Burpees
- Sit-ups
- DB Snatch, 40
- Bench, 135
- Burpee Box Jump (Step) Overs
- Push-ups
- KB Swings, 40
51:52, 613 Cals, 141 BPM
Comments: That is the most deceiving metcon on the planet. I’ve done a few different versions of it over the years. You always forget how long those last few rounds are. Either way, I was glad to actually get to 600 calories on metcon day. Good stuff…
The shoulder pain that started over the holidays is not getting any better. It hurts a lot to do squats. Might need to go get that checked out.
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That’s a hell of a metcon Trent. Over 50 minutes of ass kicking. Great job man!
Hopefully that shoulder is nothing serious.
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Thanks Shane. Looks like I screwed up my back during that metcon. Oddly enough it was the KB swings (at the very end) that did it. I seem to recall a similar incident about two months ago. Must be getting old if I can’t even do KB swings… Also, I spent most of afternoon carrying an extension ladder up a 6-story parking garage and inspecting things. That has left me pretty sore tonight. Sitting here with the heating pad and hoping for the best. 
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Sorry man! I know how it is being to old to swing a KB but mine is my knee. I tried the 10,000 swing challenge awhile back and made it half way through before the swings had irritated by knee to the point of not finishing.
Adapt and overcome! Time to stock up on heating pads, icy hot, and advil.
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Reads brutal by the end… tips cap I’d rather hit in reverse? so you start at 12 then drop off as you progress? or Jaurez style 12, 1, 11, 2, etc… so many ways to inflict pain.
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Yep, I remember when you did that KB challenge. I kept thinking that all those swings were bound to aggravate something… It seems like too much of just about anything is bad at this point. My wife has two of the plug-in heat pads so I just plop down on the couch with one of those and sit there for a while. Very nice! 
Agree 100%. I would much rather do a descending rep count or the Juarez arrangement. Mentally it is easier to do. That is probably the only metcon I do that is ascending. Usually they are all AMRAP or “Complete the following for time”, etc. Ascending are the worst. Pyramids are the second worst.
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Yesterday’s Cals: 3,200/-200
Peloton
45 Minute Jam Band Ride – Denis Morton
Total Output: 392 kj
Calories: 638 kcal
Avg Cadence: 87 rpm
Avg Speed: 18.7 mph
Distance: 14.02 mi
Avg Output: 145 watts
Avg Resistance: 42%
2,762/8,825
Comments: I’ve been revisiting some Grateful Dead and Phish lately so had to give this ride a go. Enjoyed the tunes and Denis is always pretty entertaining. Good stuff… Back is still pretty jacked up. Hoping for the best. Have a good day!
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Nice ride Trent. My wife love’s the Dead and Phish, and I like some of their music as well. Looks like a great pace for some chill tunes.
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