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

Stephen R. Lampl 02-16-2010 12:37 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;739981]Glad to see you are still at it!!! Your numbers look great![/quote]

Thanks for stopping by my log - - great to hear from you ET! And thanks for the complements! I'll never take four months off again, though - - regardless how busy I am. :yikes:

Stephen R. Lampl 02-16-2010 03:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100216 TUESDAY

Warm-up:
[/B][/I]500m Row
400m run
25 reps each - DROM (leg swings)
25 Shoulder Pass Thrus (added 10 X 2 body circles)
15 reps Squat Therapy
15 reps back extensions
--------------------------------------
[I][B]WOD #1
[/B][/I]500m row - maximum effort: [B][COLOR=Blue]1:40[/COLOR][/B][I] (Ties my old PR!).[/I]
--------------------------------------
[I][B]WOD #2
[/B][/I]For time:
7 Dead Lifts at 80% of 1RM (295# --> used 235#)
30 toes to bar (scaled with KTEs)
100m run
7 DLs
20 KTEs
100m run
7 DLs
10 KTEs
100m run
7 DLs
5 KTEs
100m run
[B]Time: 16:08[/B]
[I]This one was a gasser, especially after having busted my hind end on the row - - could not catch my breath and I wanted to quit. Core strength lacking a bit on the KTEs (missed full ROM on some reps) and grip on DLs and KTEs started going in last round. Glad I got through it![/I]

Stephen R. Lampl 02-17-2010 11:10 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100217 WEDNESDAY

REST DAT........

[/B][/I]Lots of DOMS, especially in the posterior chain. Took today to try and stretch and recover......

Stephen R. Lampl 02-18-2010 06:32 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100218 THURSDAY

[/B][/I]Got the "crud"......no WODs today........BLEH!

Helen Lawson 02-19-2010 12:53 PM

Re: Steve's "I'm not aging quietly" log
 
We're glad to have you back Steve. Take it easy on yourself to start with...you're doing some great work! :highfive:

But...whats "the crud"?

Nancy Cohen 02-19-2010 02:15 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, so glad to see you back to "work!"

Speaking of work, are you still at Starbucks?

Stephen R. Lampl 02-19-2010 02:25 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;742264]We're glad to have you back Steve. Take it easy on yourself to start with...you're doing some great work! :highfive:

But...whats "the crud"?[/quote]

Thank you, Helen! The "crud" was a bit of stomach flu / congestion for me yesterday.

Stephen R. Lampl 02-19-2010 02:28 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;742315]Steve, so glad to see you back to "work!"

Speaking of work, are you still at Starbucks?[/quote]

Thanks, Nancy. As for SBUX, they are working hard to reinforce their bottom line; unfortunately they chose to do away with my position while I was out of state taking care of my Dad.......

Stephen R. Lampl 02-19-2010 02:36 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100219 FRIDAY.

Warm-up:
[/B][/I]Row 250m (I did 1000m)
25 DROM - leg swings
25 SPTs (+ 10 X 2 body circles)
15 Back Ext.
15 GHD sit-ups
15 OHS with PVC
I added: 10 X 3 full ROM push-ups using parallettes

[I][B]WOD: [/B][/I][I][B]"Steve versus 'the Badger'"[/B][/I]
3 Rounds for time of:
30 X Squat Cleans -- 95# / 55# (started with 75#, had to drop to 65#)
30 X pull-ups (1st round rx'd, last two with bands).
800m Run
[I][B]Time: [/B][/I]45:48 (I think the Badger won this one!)
[I]This was my first ever "Badger" WOD. I actually got a bit scared during this WOD - - suffered through oxygen debt the entire time, could not catch my breath, and HR averaged above 160. Lots of breaks in the cleans, pull-ups, and interspersed a lot of walking in the 800m runs. I cannot wait to do this WOD again when I have some endurance!
[/I]

Justin McGinley 02-20-2010 02:16 PM

Re: Steve's "I'm not aging quietly" log
 
Nicole and a CFT in the same day?

:highfive:

Keep on killing it Steve. Glad to see you're back.


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