Cycle 170 – Pure Austin Expo

• Some Nights – Fun: 100rpm, pedal stroke work
• Easy Way Out – Gotye: hill sample
• Steve McQueen – M83: 100-120rpm, false flat
• The Wave – Miike Snow: easy hill seated/medium hill standing
• Talk Like That – The Presets: easy or medium hill seated, standing hill sprints
• Born to Lose – Sleigh Bells: power intervals 2x body weight
• Watercolour – Pendulum: false flat 100-120 rpm
• Feel So Close – Calvin Harris: tabata!

Cycle 140 (intervals and steady state)

Starts out with some intervals, ends with some endurance-zone hard work.

Warm up

• Every Teardrop Is a Waterfall – Coldplay: flat road with some pickups
• Mammoth – Interpol: seated/standing climb, easy/med hill

Intervals

• Dog Days Are Over – Florence + The Machine: easy climb, standing sprint +20rpm
• Spank – The Naked and Famous: max power 45 sec sprints, 1 min rest
• Anywhere – The Presets: 6 min TT, holding 66-70% of max power
• Sleepyhead – Passion Pit: active recovery

Endurance Intervals

Holding 75-80% effort.

• C’mon (Catch ‘Em By Surprise) – Tiesto & Diplo: flat road, holding 115+ cadence
• Vox Populi – 30 Seconds to Mars: false flat, holding 90-100 cadence
• Tear You Apart – She Wants Revenge: climbing… easy/med, easy/hard, easy/hard

Cash out

• Call Call – The Faint: 3x Lead out sprints
  

PIT workout Feb 26, 2010

Warm-up

• run 800m
• stretches
• 5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

Workout

Every minute, on the minute, perform the following movements:

• 5 thrusters
• 10 jumping pull-ups

Continue for 15 minutes or until you cannot complete the round in 1 minute.

PIT Session January 24, 2010

Working with a partner as your spotter and counter, your goal is to get as many reps as possible of all listed movements for 15 minutes of work.  You will work at each station for 1 minute before moving on to the next station.  There are 5 stations of work and one station of rest.  You will complete the circuit 3 times.

• wall ball
• burpees
• kettlebell high pull
• kettlebell clean and press
• box jump
• rest

Great job to all today!  Big props to Art, Lionel, and Norma for scoring over 300, Adam for 254 with the 24″ box, and Shirley for her killer 410!

PIT Workout Jan 10, 2010

Workouts of triplets or couplets with short cycles allow you keep moving with the environment constantly changing.  This one should be a barn burner!

Warm up: mobility work, stretching, some ring work.

7 rounds for time:

• walking lunge, 20 steps (kettlebell overhead or racked)
• 10 shoulder press (open bar/body bar/pvc)
• 10 sit-ups

This display of gymnastics is both awesome and something that we can all achieve, if we bring focus, clarity, and intensity to our training!