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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 04-23-2009 05:01 PM

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]

Stephen R. Lampl 04-23-2009 09:58 PM

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!

Stephen R. Lampl 04-26-2009 11:23 AM

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]

Stephen R. Lampl 04-27-2009 03:42 PM

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]

Samantha Aurelio 04-28-2009 07:43 AM

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:)

Stephen R. Lampl 04-28-2009 05:33 PM

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!

Stephen R. Lampl 04-28-2009 05:55 PM

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]

Elizabeth Terris 04-28-2009 08:34 PM

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?

Stephen R. Lampl 04-28-2009 09:34 PM

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!

Keith Walker 04-29-2009 04:22 AM

Re: Steve's "I'm not aging quietly" log
 
OK STRONGMAN! :pepper: Way to go on the SP PR! :highfive:


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