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

Welcome back Steve! :)

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

[I][B]110114 - Friday[/B][/I]

Trying things again. Started with an on-ramp class again, since I'm sooooo deconditioned. This was a good test- - I'm starting where I need to be!

[B][I]Warm-up:
[/I][/B]Walk/jog 800m
Stretch lightly
Double Under Practice (est 5 min)
Run 400m
DROM
Shoulder Pass Throughs

[I][B]Skill work:
[/B][/I]Kettlebell rudiments (1 Pood)
Turkish Get Ups (3 each arm - 8lb Dbs)
Wall balls (14# ball)
Thrusters

[I][B]WOD: 3 rounds for time of:
[/B][/I]Farmers Walk (25# Dbs) 100m
10 Ab Mat situps (anchored)
10 Thrusters (weighted PVC)
[B]Time: [/B]6:17

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

Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!:)

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself!

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

[quote=William Hoogsteden;891603]Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!:)

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself![/quote]
Hey Bill, hope I can keep it up. Baby steps for now.

As for the PVC pipes, just fill them with sand and glue caps on each end.

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

[I][B]110118 TUESDAY

[/B][/I]No on-ramp classes today so scaled way back on the WOD.

[I][B]Warm-up:
[/B][/I]2 mile walk/slow run. Averaged about one mile of each. 26:45
800m run
DROM
Shoulder Pass Throughs
2X each of the following:
10 Back Extensions
10 GHD sit-ups (did at about 3/4 ROM)
10 Box jumps
10 Wall balls (14#/10' target).

[I][B]Strength/Skill Work: [/B][/I]
In 15:00, find your 1 RM Snatch. Got to [B]75#[/B].

[I][B]WOD: [/B][/I]For time with the following:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Power Snatch (95/65[B]---> 38#
[/B]do 10 Double Unders between couplets (subbed 20 single unders last 4 Rds)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of pull-ups (subbed supine ring rows).
[B]Time: 15:08[/B]

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

Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony :)

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

[quote=Anthony Mattox;893432]Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony :)[/quote]
Thank you, Tony! Great to hear from you. Sent you a PM.

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

[I][B]110124 MONDAY

[/B][/I]Still off on Medical Leave and need to back away from workouts a while longer. I really miss CrossFit - - Keep up the great work, everyone! I [U]WILL[/U] be back at it in the future!

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

Looking forward to your full return Steve. God bless! Tony

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

[I][B]110510 Tuesday

[/B][/I]Medical issues finally seem to be behind me and I feel a lot better. Starting out again; this time after no work out program whatsoever - - I've just been concentrating on really resting up. Now it's time to slowly and carefully get serious!

[I][B]Warm-up
[/B][/I]800m Run/walk
DROM/Pass Throughs
15 Hip Extensions
15 GHD Sit-ups (subbed Ab Mat)
20 Double Unders
20 Dips (10 supported, 10 chair dips)
30 squats
Samson Stretch

[I][B]Strength:
[/B][/I]5 X 40% max Back Squat (95#)
5 X 50% max BS (115#)
AMRAP 60% max (125#)
[I]Used body weight of 200# as max for starting out since I'm so deconditioned.

[B]WOD: For Time:
[/B][/I]250m Row
50 Burpees (25)
100 Flutter Kicks (50)
50 Lunges (25)
100 Ab Mat sit-ups (50)
250m Row
[B]Time: 12:00[/B]