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

Stephen R. Lampl 05-17-2010 04:27 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100517 MONDAY

Warm-up:
[/B][/I]Ran 2 mile loop from/to CF Sonora. Walked first 3/4 mile or so. Time = 22:00 approx.
Then: [I][B]CFSWU.[/B][/I]
800m run
DROM
Shoulder pass throughs
Body Circles
10 Hip Extensions
10 GHD sit-ups
25 DUs....Chained 5, then 7. Still can't get the hang of these...

[I][B]WOD: 3 Rounds for time of:
[/B][/I]100m Farmer's Carry (45# Db / 25# Db) --> 50# Db
2 Rope ascents. Sub: 10 rope pull-ups per ascent (total 20 per round)

[B]Time: 8:04[/B] (jumping rope pull-ups).
[I]This WOD was fun, but deceptive . . . looked like it might be an easier one......absolutely fried my forearms/grip.[/I]

Stephen R. Lampl 05-17-2010 04:29 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;785054]Haha...sounded like a blast!![/quote]

Laurie, it was! Nice day and a great turnout.....

BTW, you'll have to pop up here to Sonora and check us out sometime....

Laurie Smith 05-17-2010 04:43 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;785187]Laurie, it was! Nice day and a great turnout.....

BTW, you'll have to pop up here to Sonora and check us out sometime....[/QUOTE]

One Saturday I will!! I'm making it my mission to hit all the nearby affiliates at least once.

Stephen R. Lampl 05-17-2010 04:47 PM

Re: Steve's "I'm not aging quietly" log
 
Cool! I need to check out the one(s) there in Tracy and go see Nick/Terry/Danny's new box (CrossFit Excel) in Manteca. I went several times when they were still in Escalon.

Have you been to CF Modesto yet?

Laurie Smith 05-17-2010 04:53 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;785197]Cool! I need to check out the one(s) there in Tracy and go see Nick/Terry/Danny's new box (CrossFit Excel) in Manteca. I went several times when they were still in Escalon.

Have you been to CF Modesto yet?[/QUOTE]

Not yet, that's next on my list. I went to Excel just this past Saturday. Got to meet Terry's wife. Great lady. I haven't been to the one in Tracy yet either and it's only down the street. :o

Edit: never mind I see the Tracy one is shutting down.

Stephen R. Lampl 05-18-2010 02:46 PM

Re: Steve's "I'm not aging quietly" log
 
Laurie, that's too bad. Wouldda liked to have checked them out....just for grins....

[I][B]100518 TUESDAY

[/B][/I][B][I]Warm-up:
[/I][/B]1 mile walk (about 400m) / run (the rest)
DROM
Shoulder pass throughs
Body circles X x 2
Trunk rotations
15 Hip extensions
15 GHD sit-ups
15 Air squats
10 Pull-ups (subbed ring rows)
10 Ring dips (subbed bar dips and cranked off 10 in a row......Where did those come from?)

[I][B]WOD: From CF Football: Pat Tillman Hero WOD - - Seven Rounds for Time of:
[/B][/I]7 Dead Lifts X 315# (255# --> 225#)
1 Full Gasser (48 or 53 yds X 4) - - we subbed 200m sprint
15 Pull-ups
[B]TIME: 25:36
[/B][I]This may have been the most difficult WOD I've ever done.
[B]D/Ls:[/B] Began with 255# X 2 Rds - - Felt my back round and some pulling in one of my hamstrings, so scaled down to 225#
[B]Runs:[/B] I could barely pick up my feet, let alone run.....more like shuffles...
[B]Pull-ups:[/B] 1st Rd; 15 unbroken, 2nd thru 5th rds; sets of 10, then 5. Rd 6, 9, then 6. Rd 7; 6, 4, 3, 1, 1.

I really like this WOD; it's a great tool for gauging overall fitness via the CF methodology. Gonna make this one my friend.....
[/I]

Dave Coughlin 05-18-2010 06:24 PM

Re: Steve's "I'm not aging quietly" log
 
Congrats on completing Tillman. The DLs, even scaled, are high enough rep count to where it takes every last ounce of will power to complete. :highfive::notworth: to you for paying respects to RIP Pat Tillman in such a warrior-like manner.

Your posterior chain is so whipped, that doing DLs at any weight are a major challenge. I'm glad to see that you are looking forward to trying this one out again. Personally, I think Tillman would be a fantastic final event to any CF Games event. Stagger the starts, like in 2008, and go!


EDIT: BTW Steve, have you checked out this guy's log? I was drawn to his log because of the title, and think you might hve some things in common with Tony. You're pretty close in age/weight to this guy, too.

wfs
[url]http://board.crossfit.com/showthread.php?t=55011[/url]

Stephen R. Lampl 05-18-2010 10:44 PM

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

Thanks so much for the props....I'd sure like to improve the running portion of this WOD. I think my problem is probably related to the relative weakness of my posterior chain and its inability to work efficiently when taxed. I need to throw in some weekly heavy squat and or DL work.....

Thanks for the suggestion to look up Tony's log. He's done an inspirational and outstanding job in such a short time. And the title of his log is certainly fitting.....

Stephen R. Lampl 05-19-2010 07:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100518 TUESDAY -- P.M. Workout:

Warm-up:
[/B][/I]CFSWU (same as a.m. warm-up)

[I][B]Strength Work:
[/B][/I]Dead hang chin ups:
5, 3, 3, 2, 5. Varying rest periods in between attempts.

[I][B]Skill Work:
[/B][/I][B]Burgener Warm-up[/B]
[B]OHS with PVC:[/B]
10 reps X 2
OHS with 18# bar:
10 X 1
[B]Snatch Balance:
[/B]5 X 2 (with PVC)
[B]Snatch:
[/B]5 X 2 (with PVC)
5 X 1 X 18# bar

Stephen R. Lampl 05-19-2010 08:10 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100519 WEDNESDAY - - A.M. Workout:

Warm-up:
[/B][/I]800m run
DROM
Shoulder pass through
15 Squat therapy
10 Hip Extensions
10 GHD sit-ups
10 pull-ups
10 Ring dips (subbed bar dips)
Samson Stretch
Foam Roll (also used lacrosse ball)

[I][B]Skill Work:
[/B][/I]2 Person Clean and Jerk: 235# Definitely strange, different, and fun.

[I][B]WOD: [/B][/I][B]"Tabata Something Else"[/B]
Four full Tabata cycles of 20 seconds on / 10 seconds off (8 rounds each) of:
Pull-ups
Push-ups
Sit-ups
Squats.
[B]SCORE: 323
[/B][I]Last TSE was a year ago - - [B]325, [/B]so really happy with this score today!

[B]P. M. Workout:
Warm-up:
[/B][/I]800m run
DROM
Shoulder pass throughs
10 Hip extensions
10 GHD Sit-ups
Jump Rope Singles: 100 X 3
D. U. Practice: About 10 minutes: Lots of 4s and 5s this time...got tired and was lucky to get a few 2s and 3s......

[I][B]Skill Work:
[/B][/I][B]OHS:[/B] w/PVC
10 reps X 5
w/ 18# bar:
10 X 3
[B]Snatch: [/B]w/ 18# bar:
3 X 3
w/ 28#:
3 X 2.
[I]These really took concentration, occasional tendencies to want to come forward off my heels. Nailed some of the lifts too![/I]


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