View Single Post
Old 11-17-2008, 07:17 PM   #17
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

Monday, 11/17/08:

HAMMY REHAB DAY #7.
Had an early WO day so I could take my honey to her follow-up DR. appt. for her broken shoulder. Not used to working out so dog gone early..........Blech!!!!!

Warm-up:
Stationary Cycling.
10:00 / L3 / 100 RPM / 2.6 mi / HR to 104.
CFWU X 3. Added in 25# Db swings. Pull-ups were 3, 2, 2.
Easy 1 Km Row. (Not timed). Pace about 2:35 - 2:45 per 500m.

WOD: "Helen"
3 rounds for time of:
400m run
21 of 55#/1.5 Pood Db/Kb Swings
12 pull-ups.

Done as "Rowing Helen"
3 rounds for time of:
500m Row
21 of 35# Db swings
(Initially tried 55#, but could feel more pull in messed-up hamstrings than I thought was safe...)
12 Jumping Pull-ups
Time: 16:46.
Included going up/down stairs from rower to pull-up station and having to wait once (est 1 min or so) for pull-up bar in use at the time.
Row splits: (Really happy with these!)
1:58
2:05
2:11

Note:
This was first "Helen" for me. The third round had me seeing "green spots" in front of my eyes and hoping I didn't fall down the stairs before I could walk down to the other equipment!! Helen is a bad girl!!!! (But I love her!!).

Other Stuff:
Jump Rope/Double Under Practice.
Approx. 15:00. Got 4 DUs!! Woo-hoo! (Not consecutive....), but I didn't trip myself and fall on my "hee-haw" either!!

GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! They're atarting to come in threes! Yay!

Hamstring Rehab/Squat Therapy: Used Dynamax ball for depth and worked really hard to keep weight over my heels, maintain lumbar curve, and keep tight core/activated glutes.
10 X 10. Attempted to lift toes off ground on each rep. Even fell back onto DMax ball a couple of times, so this must be working!!! Felt good and strong!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote