Re: Steve's "I'm not aging quietly" log
 

[I][B]090423 THURSDAY @ Valley Athletic Club, Cottonwood, AZ.

Warm-up:
Precor EFX 556 Cross-Trainer[/B] 10:00 / L5 / 160 watts / 150 SPM
[B]CFWU X 2
Shoulder Mobility Work: [/B]Red elastic band X 10 ea. arm/shoulder
Shoulder stretches (reverse grip on rack) X 30 sec ea. arm/shoulder
Shoulder/Arm stretches on dip stand; feet on floor 30 sec. ea arm/shoulder.
Hang from Pull-up bar 30 sec X 2.

[B]WOD:
Snatch Rudiments: Used Wooden Dowel
Burgener warm-up
Snatches w/ Dowel 10 reps X 3
45# bar X 5, 5, 5, 5, 5.
65# X 5, 5.
75# X 5.[/B] These were rough!
I don't think I ever have done these weighted with anywhere close to proper form so I think this is a default PR. Need some SERIOUS one-on-one coaching and/or an oly cert to develop these!

[B]Dead Lift Therapy: Used 135# only. Was slow, methodical, and made every rep count with regard to form!
5, 5, 5, 5, 5.

Weighted Pull-ups:
25# X 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10
10# X 2, 2, 2, 2, 3(?), 2, 1, 2, 2, 1, 1 = 20

Jump Rope: 3:00
[/B]Broken singles. Tried for some DUs - - - goose egg city!
Happy with today's work. [/I]

Re: Steve's "I'm not aging quietly" log
 

Heading home tomorrow and Saturday. Hope to be catching up on everyone's logs next week before we head off to Atlanta.

Take care all and go get some!

Re: Steve's "I'm not aging quietly" log
 

[I][B]090426 SUNDAY

REST DAY

[/B]Back for a week between trips.

I've decided that I'm just too short of time to properly keep up on my blog, especially with my new job starting shortly. [/I][I]The site will be active for about two more weeks. [/I][I]Thanks to everyone who has stopped by to read/post there.
[/I]

Re: Steve's "I'm not aging quietly" log
 

[I][B]090427 MONDAY

Warm-up: Versa-climber: [/B]10:00 / 70 - 80 SPM / 10" to 12" steps. Forgot how this thing can kick one's butt!
[B]CFWU X 2. [/B]Took push-ups to 20 reps.

[B]WOD: From the Main Page:
5 Rounds for time of:
21 reps SDLHP 95# / [COLOR=Navy](65#) [/COLOR][/B][B]
21 Ring Dips / [COLOR=Navy](21 Push-ups) [/COLOR][/B][COLOR=Black][subbed the push-ups due to continued bursitis in R/shoulder. No rings either....yet].[/COLOR][B]
TIME = 11:56
[/B]I'm glad I scaled this one! I think I could have managed the 95# SDLHPS, but I would have had to break up the reps much more and lost a lot of time and power output. 65# allowed me to keep the intensity up.....as it was, only the first round was unbroken on the SDLHPs and push-ups. It felt good just to get through this one - - I have definitely lost some of my endurance!

[B]Jump Rope:
2:00 total - got 1 DU. [/B]More work needed on these!

[B]Pull-ups:
10 dead hang
10 kipped
[/B]I was fried from the WOD.....called it good after this.

BTW - - picked up my copy of [/I]"The Paleo Diet" [I]at the local bookstore today.....here's to happy studying![/I]

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;576082][I][B]090427 MONDAY

Warm-up: Versa-climber: [/B]10:00 / 70 - 80 SPM / 10" to 12" steps. Forgot how this thing can kick one's butt!
[B]CFWU X 2. [/B]Took push-ups to 20 reps.

[B]WOD: From the Main Page:
5 Rounds for time of:
21 reps SDLHP 95# / [COLOR=Navy](65#) [/COLOR][/B][B]
21 Ring Dips / [COLOR=Navy](21 Push-ups) [/COLOR][/B][COLOR=Black][subbed the push-ups due to continued bursitis in R/shoulder. No rings either....yet].[/COLOR][B]
TIME = 11:56
[/B]I'm glad I scaled this one! I think I could have managed the 95# SDLHPS, but I would have had to break up the reps much more and lost a lot of time and power output. 65# allowed me to keep the intensity up.....as it was, only the first round was unbroken on the SDLHPs and push-ups. It felt good just to get through this one - - I have definitely lost some of my endurance!

[B]Jump Rope:
2:00 total - got 1 DU. [/B]More work needed on these!

[B]Pull-ups:
10 dead hang
10 kipped
[/B]I was fried from the WOD.....called it good after this.

BTW - - picked up my copy of [/I]"The Paleo Diet" [I]at the local bookstore today.....here's to happy studying![/I][/QUOTE]

Great work, Steve!!
I need to work on DU's, too hah. They're tricky.

Enjoy the book! Did you finish Good Calories Bad Calories? I haven't had too much time to read it (thank you school :mad:)

Re: Steve's "I'm not aging quietly" log
 

[quote=Samantha Aurelio;576552]Great work, Steve!!
I need to work on DU's, too hah. They're tricky.

Enjoy the book! Did you finish Good Calories Bad Calories? I haven't had too much time to read it (thank you school :mad:)[/quote]

Thank you, Samantha! I haven't finished Good Calories/Bad Calories yet. I'm one of those who has about two to four reads going at once! I'm also a nutrition info sponge right now because I'm really learning how much of the "stuff" I've previously thought to be good for me is messing me up big time.

Best of luck with school!

Re: Steve's "I'm not aging quietly" log
 

[I][B]090428 TUESDAY...a.m. workout

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU X 2. [/B]Increased push-ups to 20 reps, sit-ups/back extensions to 25 reps.

[B]WOD:
Shoulder Press 1, 1, 1, 1, 1, 1, 1. Post Loads.
[/B]
[B]Warm-up:
PVC X 15 reps
45# X 10
95# X 5
Working:
135#,
140# (F)
[COLOR=Red]140# (PR!)
[COLOR=Black]145# (F)
145# (F)
135# (F)
135# (F)
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Felt really strong going into this but probably started a bit too high on the weight. Weight felt light going into rack position/reset for each rep.

[B]Additional SP work:
115# X 3
115# X 3
115# X 2 (F3)[/B] Lost focus and compromised form a bit on rep 3
[B]115# X 3
115# X 2 (F3) [/B]Same as above....
[B]115# X 3
115# X 3
[/B]These felt GREAT! Just what the Dr. ordered. Also a [COLOR=Red][B]PR for SP reps[/B][COLOR=Black] at that weight.

[B]GTG Pull-ups [/B](Mixed Grips - all dead-hang)
[B]5, 5, 6, 5, 3, 4 = 28
Rope pull-ups:
2, 2, 2, 2, 1 = 9

KTEs: 15

p.m. .......

2K row (moderate): 8:57
Rest 5 min
2K row (moderate): 8:25

[/B]Felt good today!

[/COLOR][/COLOR][/COLOR][/COLOR][/I]

Re: Steve's "I'm not aging quietly" log
 

Catching up on your log! Great Shoulder Pressing and nice 2K row today! How was Atlanta?

Re: Steve's "I'm not aging quietly" log
 

[quote=Elizabeth Terris;577190]Catching up on your log! Great Shoulder Pressing and nice 2K row today! How was Atlanta?[/quote]

Hi ET,

Thanks! We head off to Atlanta this next weekend. Thanks for asking! LA was HOT - - it was actually cooler at my folks' place in AZ. Go figure!

Re: Steve's "I'm not aging quietly" log
 

OK STRONGMAN! :pepper: Way to go on the SP PR! :highfive:

Re: Steve's "I'm not aging quietly" log
 

Great work Steve. It looks like you've been killing it recently. Great job with the Press PR, and Pull-ups are looking strong too.

Re: Steve's "I'm not aging quietly" log
 

[quote=Keith Walker;577336]OK STRONGMAN! :pepper: Way to go on the SP PR! :highfive:[/quote]

Thank you, Sir! They keep telling me that if I work hard and practice, I'll be able to lift my leg with the big dawgs some day! :D

[quote=Justin McGinley;577378]Great work Steve. It looks like you've been killing it recently. Great job with the Press PR, and Pull-ups are looking strong too.[/quote]

Justin,

Thanks for the continued encouragement! I think I'm getting my motivation back - - actually looking forward to shoving metal and some PC soreness...

Re: Steve's "I'm not aging quietly" log
 

[I][B]090429 WEDNESDAY

REST DAY.

[/B]Did nothing today - - feel great and ready to hit it tomorrow.
[/I]

Re: Steve's "I'm not aging quietly" log
 

[I][B]090430 THURSDAY

[/B]Sad note today - - Lost our cat of 17 1/2 years......hard to get motivated and concentrate initially.
[B]
Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]SCFWU (Steve's CFWU X 2)
[/B]Arm Circles (once)
"Chorus Line Kicks" X 10 each leg
Lateral leg swings X 10 each leg
Shoulder Pass Thru X 10
Body Circles X 10 ea direction
Trunk Rotations X 10 ea direction
Push-ups X 20
OHS X 10
GHD situps X 25
Back Extensions X 25
Pull ups X 5
PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10

[B]WOD Warm-up: Worked on Cleans.
[/B]PVC X 15
45# Bar X 10
95# X 5
115# X 5
[COLOR=Red][B]135# X 5 - PR[/B][COLOR=Black](by a long shot. Got 125# for one rep 090310. I think my form "clicked." The bar just flew up the first three reps. Reps 4 and 5 got pretty ragged, so dropped to 95# for the WOD).
[B]Dips (bar): [/B]Got 7 strict bar dips with good depth but pain from bursitis in R/shoulder told me it wasn't quite ready.....
[/COLOR][/COLOR][B]
WOD: "Elizabeth"
For time, 21-15-9 of:
135# Cleans > Subbed 95#
Ring Dips > Subbed Dips between two benches (R/shoulder still painful)
Time: 5:06 [/B](First time doing this WOD)

[B]Other "Stuff"
Decline Push-ups: [/B]Feet on third steps - Max reps
20, 19, 12. Rested 90 sec between sets.
[B]Pull-ups: "Recon Nancy Program" - [/B]Did these in no special order, as I felt like it....
[B]Dead Hang: [/B]3, 3, 4, 3, 2, 4 = 19.
[B]Rope Pull-ups: [/B]2, 2, 2, 2 = 8.
[B]Kipping Practice: [/B]5, 3. Gave up on these - - not getting up to bar. WT?
[B]1/2 Pull-ups (from top):[/B] Lowered down half way, pulled all the way up = 5. Gonna do these more often. I think these are just the ticket for helping to develop C2Bs!


[/I]

Re: Steve's "I'm not aging quietly" log
 

Awww, Steve, I'm so sorry to hear about your cat. I feel your pain, as only a pet owner can understand. RIP.

Re: Steve's "I'm not aging quietly" log
 

[quote=Nancy Cohen;578984]Awww, Steve, I'm so sorry to hear about your cat. I feel your pain, as only a pet owner can understand. RIP.[/quote]

Thanks, Nancy. It's never easy - - they all have different and lovable personalities......this one was extra special.

Hope you had a great day there in SB. Beautiful weather up here most of the day.

Re: Steve's "I'm not aging quietly" log
 

I'm so sorry about your cat, Steve
17 1/2 years is an amazing lifetime, what a blessing she got to spend it with you.
Great work regardless :) Keep a chin up :love:

Re: Steve's "I'm not aging quietly" log
 

hey stephen!!!

sorry to hear about your beloved friend...

remember the good times!!!!

carter

Re: Steve's "I'm not aging quietly" log
 

Sam and Carter,

Thank you both for the kind words.

Sam, the chin is definitely "up." Definitely had the best of times with Tasha.....lots of great things to remember and no sadness from that.

Re: Steve's "I'm not aging quietly" log
 

Steve,

Condolences on the loss of your buddy. Sounds like she had a wonderful life, though.

Scott

Re: Steve's "I'm not aging quietly" log
 

[I][B]090501 FRIDAY
[/B]
[B]Warm-up:
Versa-Climber: [/B]10:00 / 10 - 12" steps / 75 - 80 SPM.
[/I][I][B]SCFWU (Steve's CFWU X 2)
[/B]Arm Circles (once)
"Chorus Line Kicks" X 10 each leg [B](yeah, I know - - corny name....)[/B]
Lateral leg swings X 10 each leg
Front/Rear leg swings X 10 each leg
Shoulder Pass Thru X 10
Body Circles X 10 ea direction
Trunk Rotations X 10 ea direction
Push-ups X 20
OHS X 10
GHD situps X 25
Back Extensions X 25
Pull ups X 5
PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10

[/I]I was to "hit" the Main Page WOD today - - Tabata Something Else is one of my faves. Workout got delayed by lots of errands and pre-trip planning. Needless to say, I delayed eating too long and "crashed" big time. Got to the gym late afternoon and never did quite recover.....WOD was just not gonna happen, but I was motivated to do something......

[I][B]Double Under Practice:[/B]
[B]Warm-up:[/B] 100 singles.
[B]DU work: [/B]About 15:00. Lots of rest breaks. Got [B][COLOR=Red]15 DUs[/COLOR][/B] individually (I guess that's a [B][COLOR=Red]PR[/COLOR][/B] for the most I've ever gotten in a single workout). Could not chain any together though.....(RATS!).

[B]Kettle bell Swings (Dumbbells):
20# X 10
35# X 10
55# X 10
[COLOR=Red]70# X 10 [/COLOR][/B][COLOR=Red][COLOR=Black](Maybe a default [COLOR=Red][B]PR [/B][COLOR=Black]because I've never swung 2 pood / 70# before).

[B]KTEs X 15 [/B](7, 4, 4. For some reason, pretty sore amid-ship today....)

[B]1/2 Pull-ups (top down): [/B]Tried to do these from at least throat to collar-bone over bar.
[B]5, 5, 5, 6, 5 = 21.

[/B][/COLOR][/COLOR][/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Mixed reviews and lots of rest breaks today. I had no endurance or reserve, but it felt really good to get the 70# Db overhead. The swings are a great hip drive developer and I guess am learning - - form felt good, and [/COLOR][/COLOR][/COLOR][/COLOR]even as shot as I was it seemed easier than I thought it would be.

Looking forward to a more "normal" day tomorrow.

Re: Steve's "I'm not aging quietly" log
 

I'm a fan of the warm up, Steve!

Yay DUs!!!!! They are quite the pain. I usually look like someone has been whipping the bottom of my legs after I'm done with my numerous attempts to achieve even one... :rofl:

Re: Steve's "I'm not aging quietly" log
 

[quote=Samantha Aurelio;579788]I'm a fan of the warm up, Steve!

Yay DUs!!!!! They are quite the pain. I usually look like someone has been whipping the bottom of my legs after I'm done with my numerous attempts to achieve even one... :rofl:[/quote]

Sam,

I can handle getting whipped in the back of my legs/heels. What really hurts is getting whacked in the back of the head (too short of a rope, or poor hand position). Yeeeeoooouuuch! :rofl:

Re: Steve's "I'm not aging quietly" log
 

Good job on the double unders!. Have you ever linked 2 in a row yet? (I have not).

When I did them yesterday, I noticed I was able to them (about every other pass) without jumping as high as I used to have to. Felt much smoother, not so much impact. I'm hoping the next stage will be that I can link them.

Re: Steve's "I'm not aging quietly" log
 

Thanks, Nancy. I can get one DU on just about every attempt I make now......I just can't chain the stupid things together. Have you watched the "Buddy Lee" video from the Main Page exercise and demo video links yet? Jeepers! The guy looks like he's not even really leaving the floor yet he whips that rope around like it's nothing.....

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;579996]Thanks, Nancy. I can get one DU on just about every attempt I make now......I just can't chain the stupid things together. Have you watched the "Buddy Lee" video from the Main Page exercise and demo video links yet? Jeepers! The guy looks like he's not even really leaving the floor yet he whips that rope around like it's nothing.....[/QUOTE]

That dude is un-human!

Re: Steve's "I'm not aging quietly" log
 

[quote=Nancy Cohen;580106]That dude is un-human![/quote]

:yeahthat:

[I][B]090502 SATURDAY

[/B]Packing for trip/running errands, so just "snuck in" yesterday's WOD!
[B]
Warm-up:
Stationary Cycling [/B](Different bike): 10:00 / 100 RPM / 102 Watts / 2.6 mi approx.
[B]Modified CFWU X 1

WOD: [/B][/I][I]"[B]Tabata Something Else[/B]"[/I] Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.
[I][B]Pull-ups: 8, 8, 8, 4, 2, 4, 5, 3 = 42[/B][/I]
[I][B]Push-ups: 20, 12, 9, 8, 8, 7, 7, 6 = 77[/B][/I]
[I][B]Sit-ups: 14, 14, 14, 13, 13, 14, 14, 14 = 110[/B][/I]
[I][B]Squats: 13, 13, 13, 12, 11, 11, 11, 12 = 96[/B][/I]
[I][B]TOTAL = 325 as Rx'd.[/B][/I]


[I][B]Note: [/B]All pull-ups were hanging (no kips or jumpers). Did the first 8 straight through, the rest were broken. Push-ups still need work. Sit ups and squats were the most consistent I've ever been able to do them. Scored a [B]336 on 081202[/B], but with jumping pull-ups. Nice way to end my week!
[/I]

Re: Steve's "I'm not aging quietly" log
 

[I][B]090503 SUNDAY

REST DAY

[/B]Heading of to Atlanta.......hoping to get in some great workouts at (an) affiliate(s) back there.....
[/I]

Re: Steve's "I'm not aging quietly" log
 

Hey Steve. Great work on the Tabata -- especially the dead-hangs! :highfive:

Hope you're enjoying your trip!

Re: Steve's "I'm not aging quietly" log
 

Wow! Great score with Tabata esp with Dead Hangs!! See you tomorrow!

Re: Steve's "I'm not aging quietly" log
 

[quote=Helen Lawson;580925]Hey Steve. Great work on the Tabata -- especially the dead-hangs! :highfive:

Hope you're enjoying your trip![/quote]

[quote=Christin Street;581233]Wow! Great score with Tabata esp with Dead Hangs!! See you tomorrow![/quote]

Helen and Christin,

Thanks much! The TSE is one of my favorites!

Christin - - looking forward to it!

Re: Steve's "I'm not aging quietly" log
 

[I][B]090504 MONDAY @ Ultimate Fitness (really nice globo!), Fayetteville, GA.[/B][/I]

[I][B]Warm-up: Life Fitness Elliptical - [/B]10:00 / L3 / 8.5 MPH / 1.32 miles
[B]CFWU X 2 [/B](modified - no GHD - subbed bent knee sit-ups; no back ext.). Push-ups X 25 reps. Still did the PFSSs! X 10 (Burpees).
[B]DU Practice: [/B]Got cut short to about 2:00 - class in the room I was using. Got 5 (still not chained together).

[B]WOD: Front Squats: 3,3,3,3,3. Post Loads.

Warm-up:
Goblet Squats: 35# X 10, 70# X 10
FS WU: Dowel X 15, 45# bar X 10, 95# X 5
Working: [/B](Did these barefoot)
[B]105# X 3
115# X 3
125# X 3
135# X 3
[COLOR=Red]145# X 3 PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]These felt really solid. Ist rep at 145 I felt my self coming forward slightly; corrected the last two.

[B]Kipping Pull-ups: 10 X 2[/B]. [B]FINALLY!
[/B]Don't know if this is really a PR, but it sure felt good to rip these out. Got funny looks from a couple of teens who I don't think had seen anyone, let alone an old man, knock out a kipping pull-up....:rofl:[/COLOR][/COLOR]
[/I]

Re: Steve's "I'm not aging quietly" log
 

Everyone loves a PR!

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;581292][I][B]090504 MONDAY @ Ultimate Fitness (really nice globo!), Fayetteville, GA.[/B][/I]

[I][B]Warm-up: Life Fitness Elliptical - [/B]10:00 / L3 / 8.5 MPH / 1.32 miles
[B]CFWU X 2 [/B](modified - no GHD - subbed bent knee sit-ups; no back ext.). Push-ups X 25 reps. Still did the PFSSs! X 10 (Burpees).
[B]DU Practice: [/B]Got cut short to about 2:00 - class in the room I was using. Got 5 (still not chained together).

[B]WOD: Front Squats: 3,3,3,3,3. Post Loads.

Warm-up:
Goblet Squats: 35# X 10, 70# X 10
FS WU: Dowel X 15, 45# bar X 10, 95# X 5
Working: [/B](Did these barefoot)
[B]105# X 3
115# X 3
125# X 3
135# X 3
[COLOR=Red]145# X 3 PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]These felt really solid. Ist rep at 145 I felt my self coming forward slightly; corrected the last two.

[B]Kipping Pull-ups: 10 X 2[/B]. [B]FINALLY!
[/B]Don't know if this is really a PR, but it sure felt good to rip these out. Got funny looks from a couple of teens who I don't think had seen anyone, let alone an old man, knock out a kipping pull-up....:rofl:[/COLOR][/COLOR]
[/I][/QUOTE]


YAHOO on the PR's Steve! awesome job! :pepper:

looking forward to seeing you today at CFED! We (me and Christin) better be on our best behavior since I know you will be "reporting" on your log!

Re: Steve's "I'm not aging quietly" log
 

hey stephen

nice work despite feeling sluggish!!!!

hey... don't dread the WOD.. don't even think about it.... great advice from the boz.... "don't create what is not going to be used"

in other words, dreading a wod is just a waste of energy!!!

carter

Re: Steve's "I'm not aging quietly" log
 

Welcome to the South! It was so great to meet you today, Steve! Fun times with the Keithinator and you at CFED. Yes, that WOD looked so "fun" on paper but those DUs sure did hold me up!
Hopefully we'll have pics to post later. Have fun with Shana tomorrow. What lift are you working on with her?
I'll be back at CFED on Friday, but I'm thinking you're probably either heading back West or have family obligations here?
Again...AWESOME TO MEET YOU IN PERSON! You are a huge inspiration.:pepper:

Re: Steve's "I'm not aging quietly" log
 

[quote=Charles Bennington;581300]Everyone loves a PR![/quote]

Yes, they do!

I'll try to catch up on watcha been doin' when I get a chance, Chuck. Down in Atlanta this week - - having a blast!

Re: Steve's "I'm not aging quietly" log
 

[quote=Keith Walker;581496]YAHOO on the PR's Steve! awesome job! :pepper:

looking forward to seeing you today at CFED! We (me and Christin) better be on our best behavior since I know you will be "reporting" on your log![/quote]

[quote=Christin Street;581854]Welcome to the South! It was so great to meet you today, Steve! Fun times with the Keithinator and you at CFED. Yes, that WOD looked so "fun" on paper but those DUs sure did hold me up!
Hopefully we'll have pics to post later. Have fun with Shana tomorrow. What lift are you working on with her?
I'll be back at CFED on Friday, but I'm thinking you're probably either heading back West or have family obligations here?
Again...AWESOME TO MEET YOU IN PERSON! You are a huge inspiration.:pepper:[/quote]

Christin and Keith,

A little late responding here......Man was it ever great to meet you two and work out with you at CFED! Christin, you are right - - CFED Rocks!

Keith, thanks on the PR!

Christin, the pics were great! Got to work with Shana today (I'll make a separate post on that) - - I was going to hit primarily my OHS, Clean and Jerk, and Snatches......I don't think I'll be able to make CFED on Friday, but am going to try and make it to Keith's/your globo tomorrow.

[quote=Carter Jee;581507]hey stephen

nice work despite feeling sluggish!!!!

hey... don't dread the WOD.. don't even think about it.... great advice from the boz.... "don't create what is not going to be used"

in other words, dreading a wod is just a waste of energy!!!

carter[/quote]

Hey Carter,

Thanks for the words of encouragement. I tend to get nervous before doing some workouts; just want to excel at what I do and don't necessarily have the "chops" to do that well. I am learning that to do my best, even if the time sucks or I don't get many rounds is key....JUST DO IT!

Re: Steve's "I'm not aging quietly" log
 

[I][B]090505 TUESDAY.......Worked out at CrossFit East Decatur, GA.

[/B]This was an awesome experience for me! I had a blast and got to meet and work out with Christin Street ([/I][URL="http://www.board.crossfit.com/showthread.php?t=30908"]"A Soccer Mom's Log[/URL]"[I])[/I] [I]and Keith Walker ([/I][URL="http://www.board.crossfit.com/showthread.php?t=39303"]THE "KEITHINATOR'S LOG" FOR THE 40+ CFers[/URL][I]) - - both wfs. Additionally, the instructor/trainer for the session was none other than Shana Alverson, who took [B]second[/B] in the Southeastern Regional Qualifiers for the CrossFit Games, 2009! WOO HOO!

[B]Warm-up: CFED modified....X 2.
[/B]Row 500m. 1) 1:50 2) 1:48[/I]. [I]I was surprised with these times as a warm-up.....wasn't trying hard.

[B]WOD: CFED Alternate WOD for 090505
10 rounds for time of:
5 pull-ups
7 medicine ball cleans
9 double unders or double under attempts.
TIME = 22:28.

[/B]This was a great workout, but it revealed a lot of things I need to work on....
1. Pull-ups were all kipping (YEA!), but I didn't have full ROM...
2. Med ball cleans - - I still have some bad habits...
3. DUs....still can't chain them together...

[/I][I] I, being one of the "older set", tend to be a little dense in terms of one's being able to drum new information into my skull. Shana had a way of explaining things and giving training cues which made it so easy to understand. I think I'm finally getting my kip down (at least I know what I need to do and practice) with her help![/I]

[I][B]090506 WEDNESDAY.....REST DAY and.....
One-on-One Training Session with Shana Alverson at CFED, Decatur, GA.

Warm-up: [/B]
Row 500m (1:58....a little more relaxed today)!
Modified SCFWU X 2

[B]Training Session:
Olympic Lifts - - problem areas....

Press Series:
[/B]Shana evaluated these first. For the most part, all looked fair to good. She gave me some great pointers, with one of the most significant to engage my core more solidly and use the valsalva technique to reinforce core rigidity when executing the lifts. BIG DIFFERENCE!
[B]Squat Series:
[/B]We started........................and stopped with the basic squat. Significant issues there, especially with tight hamstrings and a tendency to lose the lumbar curve ("butt wink") when I get toward proper depth. So.........lots of homework to do.
[B]Kipping Pull-ups:
[/B]Shana provided some more reinforcement to the training tips she gave me yesterday. For the first time, I think I really understand what I need to practice on now to perfect a good, solid kip.......

I came away from today's session really excited and ready to put what I've learned to good use. Technique really [/I][U][B]is[/B][/U] [I]everything!
THANK YOU, SHANA! :pepper::pepper::pepper:
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Re: Steve's "I'm not aging quietly" log
 

[I][B]090507 THURSDAY.....@ Ultimate Fitness, Fayetteville, GA

Warm-up:
Life Fitness Elliptical: [/B]10:00 / L3 / 8.5-9.0 MPH / 138 Cal
[B]SCFWU X 2: [/B]Minus PFSSs, push-ups X 10 (For today's WOD). Also, no GHD, so 45 deg. slant board situps and back ext X 25. Hands touched behind head on situps.

[B]WOD: CFED WOD from Wednesday, 090505: For time:
10 Rounds of
Push Press 135# X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
TIME: 31:21.

[/B]Prior to WOD: [B]Warm-up:
SP X wooden dowel X 15; PP X 15
PP 45# X 10
95# X 5
115# X 5
135# X 3

Notes: [/B]Started this WOD with 135# to do as RX'd. Got three. Could.Not.Get.Any.More!!! Stopped the timer and started again. BLEH! Dropped to 115#.

Made every single push press rep count. LOTS of misses and all sets very broken, mostly by twos. Got a couple of threes. Burpees all unbroken until 9th and 10th rounds (9th X 3s, 10th X 5s). Did a LOT of extra work with the misses. Could not have done this WOD without the training session yesterday. [U][B]Thank you Shana![/B][/U]

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