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Old 07-23-2011, 11:58 AM   #31
Stephen Smith
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Re: New start, new log.

Little better today so ventured to run.

07/23/2011

Warmup - stretch, 400m run easy pace.

Workout - hill 'sprints' approximately 400m Sprint up, slow run down, 30 seconds rest at bottom.
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Old 07-24-2011, 11:23 AM   #32
Stephen Smith
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Re: New start, new log.

First of all, was in a hurry yesterday so incomplete post. Was 3 rounds up and down the hill, and another 400m slow cooldown run back to the house..

Today 07/24/2011

Warmup - stretching, approximately 1 mile slow run/walk with the puppy.

Workout - run around the marsh in big bear, 3.3 miles in 32:49, took it easy again today... Maybe next Sunday I'll push it and see how fast I can make it.
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Old 07-25-2011, 10:13 PM   #33
Stephen Smith
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Re: New start, new log.

07/25/2011

Warmup - burgener Warmup x2.

Workout -

Squats 3x5@240
Bench. 3x5@115

I was thinking about trying a metcon with burpees to jumping pullups - tried it out and made 5, but the drop to pushup is too much on my wrist, so quit there. Wrist felt ok on the jumping pullups though, so did 3 sets of 7.

Finished up with 50 situps and 50 back extensions.
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Old 07-25-2011, 10:38 PM   #34
Ted Apollo
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Re: New start, new log.

caught up on your workout blog & good luck with the come back!
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Old 07-27-2011, 12:06 PM   #35
Stephen Smith
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Re: New start, new log.

Thanks for stopping by, Ted! Looks like you've been a lot more consistent than me over the last year and a half. I'm not gonna let up this time, though.

07/26/2011

Warmup - stretching, movimg fridge to neighbor's house, easy run to track.

Workout - 3x400m du, 2 minute rest between.

1:35, 1:28, 1:31
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Old 07-28-2011, 09:58 AM   #36
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Re: New start, new log.

Hmmm, not sure what my phone's autocorrect was thinking, but that was 3x400m run last night.
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Old 07-28-2011, 09:25 PM   #37
Stephen Smith
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Re: New start, new log.

07/28/2011

Warmup - burgener x2.

Workout - press 3x5@85#
Deadlift 1x5@225#

Metcon - 21-15-9 of dips (unassisted) and KB swings (subbed 55# db): 4:06
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Old 07-29-2011, 12:32 PM   #38
Stephen Smith
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Re: New start, new log.

07/29/2011

Warmup - about 400m run, stretching.

Workout - 3x800m run, 3:00 rest between rounds.

3:48, 3:38, 3:41

First time since I came back from being sick that I've seen a substantial improvement in a run workout, so pretty happy about that.
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Old 08-02-2011, 10:05 PM   #39
Stephen Smith
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Re: New start, new log.

I'm a little behind in my logs, so here's 3 days worth:


7/31/11

Started the day with no sleep... Wife has a sinus/ear infection so the pressure change going up to big bear put her in debilitating pain, ended up spending most of the night in the ER.

Warmup - easy 1 mile with the dog in the rain.

Workout - run around Stanfield Marsh - 32:18, :31 improved from last weekend!

08/01/11

Warmup - walking and stretching, light weight squats.

Workout - Squats 3x5 @ 250
Dips 3x10 unassisted

Bench was taken up the whole time I was there so I didn't even try, did the dips instead.

08/025/11

Warmup - 2 miles walking the dogs, 400m run, 10x squats, pushups, situps

Workout - 6x200m sprints

:38, :38, :38, :40, :42, :41

Good improvement over last time, happy again!

One thing I noticed yesterday is my left knee felt a little wonky on the squats. I didn't have any problem completing the sets but it didn't feel right. Didn't bother me running at all, but I may lay off squats for a week and see if that improves it, as I can still feel a little twing when I move it wrong.
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m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824

Last edited by Stephen Smith; 08-02-2011 at 10:13 PM.. Reason: I didn't really run 3.3 miles in 3:18...
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Old 08-03-2011, 08:36 AM   #40
Ted Apollo
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Re: New start, new log.

nice job improving your times!

how's your form on your squats? what kind of shoes were you wearing?
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