View Single Post
Old 11-16-2008, 12:40 AM   #9
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 Crossfitters Sign In

Saturday, 11/15/08:

HAMSTRING REHAB DAY # 6.

Warm-up:
Stationary Cycling.
10:00 / L3 /100 RPM / 2.6 mi / HR = 100.

Note: Got my second half flu shot yesterday. Feeling it today - - definitely a bit off and outta energy. Took it easy today.

Rowing Rudiments/Training.
Approx. 15 min. Worked on stroke form and power; maximizing output and number of strokes per min. Tried different damper settings at different stroke rates. Adjusted my positioning and travel along the rail - - was allowing seat to hit my heels on each return.

WOD: Row 5K at Mod/Hard intensity. Damper @ 7.5.
Time = 22:21.
Average times per 500m, 2:10 to 2:15 (was 2:25 - 2:30 before stroke adjustments). Tried sprinting last 500m at less than 2:00 per 500 rate. Could only get 250m, but held rate of 1:56 - 1:58!

GTG Pull-ups (Both grips)
2 + 2 + 1 + 1 + 2 (side grip) + 2 + 1 + 2 = 13.
Really tired today!

Hamstring Rehab (per Coach Rip's Program)
BS 45# X 25 X 3.

Lat Press Downs
(Straight arms, start at shoulder height, press down to legs without bending arms).
WU 35# X 15
50# X 5
57.5 X 5
65 X 5
72.5 X 2 (F3)
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote