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!