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

Maybe I'm an idiot, or maybe the CF search engine just is kind of sucky (I vote for the latter), but, I tried to search for CrossFit Football, and couldn't find a proper link to an explanation of what this is. Can you direct me?

Thanks.

[B]NEVERMIND....googled it and found it.[/B]

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

[quote=Nancy Cohen;730625]Maybe I'm an idiot, or maybe the CF search engine just is kind of sucky (I vote for the latter), but, I tried to search for CrossFit Football, and couldn't find a proper link to an explanation of what this is. Can you direct me?

Thanks.

[B]NEVERMIND....googled it and found it.[/B][/quote]

Nancy - - yes; it's the latter.......I think there is a link, either in the small print at the left side of the Main Page below the menu buttons, and/or on the Affiliate Page., but since you already found it.........
-----------------------------------------------
[I][B]100126 TUESDAY[/B][/I]
[I]Back at CrossFit Sonora! Yay....

[B]Warm up:
[/B][/I]Row 500m (1:54)
25 Shoulder Pass Throughs
3 X each of the following:
15 pull ups (5)
15 ring dips/bar dips (5)
15 knees to elbows (5)
L-sit practice (5)

[I][B]WOD: Back Squat 5,5,3,3,2,2,1,1.[/B][/I]
5 X 45# (empty bar) for quasi-warm up.
[B]5 X 95 X 2
3 X 115 X 2
2 X 135 X 2
1 X 155
1 X 165
[/B]Satisfied with this as a new starting point after four months away from workouts. Really need to take things slowly and carefully though I [U][I][B]want[/B][/I][/U] to jump right in full bore........

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

[I][B]100127 WEDNESDAY[/B][/I][B] - [I]CF Sonora

Warm-up
[/I][/B]Row 500m
Shoulder pass thrus and stretches
1 min jump rope singles
[I][B]WOD:
[/B][B]1st Event- 1 mile run for time for time
2nd Event- 1rm deadlift (you will have 30 minutes to complete the first two events so rest as needed post 1 mile run)
Rest 5min, then 3rd Event
3rd Event- Max Pullups in two minutes (Mens Rx is Chest to Bar/ Womens is chin over bar, unassisted).
SCORING: (DL + PU) - run time in seconds.

[/B][/I][B]1 mile run: [/B]10:50
[B]1 RM D/L: [/B]295#
[B]C2B pullups: [/B]1 (got 14 chin over bar though).
[B]SCORE: -354 [/B](OUCH!)

Didn't dare push the run on the second day back - - legs felt good, though a bit tight. Very happy with the DL for being away from it for so long. Have to work on the C2B pullups......
This was a great WOD, though I don't think I've ever had such a "low" fitness score before.......
[B]Cool down - [/B]2 - 3 minutes of jump rope singles and DU attempts.

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

[I][B]100128 THURSDAY
[/B][/I][B]Unplanned Rest day - - [/B]Lots of paperwork and housework to do......
Going down to O.C. to celebrate daughter's Birthday this weekend. Back at it next week.....

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

[I][B]100204 THURSDAY - - @ CrossFit Redding

[/B]Pretty much a solid, "back to basics" day. Joined up with a Fundamentals Class tonight. Lots of squat therapy and dead lift rudiments with PVC.

[B]Warm-up:
[/B](Prior to class)
2 minutes (total) jump rope singles
2 minutes (total) DU attempts - couldn't chain them together.......
10 kipping pull-ups (3 sets of 3 + 1)
(With class)
[/I]1 minute jump rope singles for max # = 134
10 push ups
Shoulder pass thru X 10
Body circles X 5 (each direction)
1 minute jump rope singles (try to better # reps) = 110
Specialized/targeted stretching (posterior chain, hips).

[I][B]Fundamentals Training:
[/B][/I]Squat basics and therapy
Shoulder Press basics
Dead Lift basics
[I]Lots of practice with squat and DL positioning. [/I][I]Really felt good to just concentrate on form......

[B]WOD: 3 rounds for time of:
21 walking lunges, unweighted
21 deadlifts w/PVC
21 pushups
rest exactly two minutes between rounds
[/B][/I]TIME = 9:07

[I]Good way to continue easing back into CF.....shoulders a bit sore after just 10 pull-ups........sheesh![/I]

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

[I][B]100205 FRIDAY - A.M. @ Redding Area Globo......
[/B]Really quick workout - - only had about 40 minutes...

[B]Warm-up:
[/B][/I]Elliptical Trainer - 20:00 / 8.4 MPH / 2.45 miles / HR=140 - 144.
CFWU with:
pull-ups 3, 3 (kipped)
Burgener Warm-up

[I][B]Strength Work: Pull-up therapy[/B][/I]
5, 5, 5, 5, 5 = 25. All kipped. I've regressed a bit with four months + off - - barely chin to bar today on the first and part of second set.......

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

[I][B]100206 SATURDAY - - @ CF Redding. Olympic Lifting Class (2 hours).

Warm-up:
[/B][/I]Single-unders,
Shoulder pass throughs/body circles
Stretching series for hips, low back, hams, glutes,
Supermans arms to front X 10, arms out to sides X 10, arms along sides X 10

[I][B]Class Subject: Snatch Series
W/U: [/B][/I]Snatch balances X 5 X PVC
[B]Weighted Snatch balances:[/B]
45# bar X Fail - trouble with stability and getting under bar.
Fell on my keester a couple of times.:D Shoulder stretches to open shoulders better.
30# bar X 5 X 3 - success!
35# X 5
40# X 5
45# X 5....PR by default - never have done this many for reps at any weight! 45# ties 1RM. Baby steps........
[B]Wide-grip SDHP (snatch position)[/B]
Warm-up: 45# X 3
55# X 3
65# X 3
85# X 3
105# X 3
105# X 3 (Form getting a little shaky - - not keeping bar in close, elbows not leading).
[B]Power Snatches
[/B]45# X 3
65# X 3 - PR by default (never have used a loaded bar before)
85# X 3 - Bar still not close in enough; not enough shrug and elbows still not leading....
85# X 3 - one good one.....PR again....
85# X 3 - tired, pressing bar into place..
65# X 3; Got one solid lift!
[B]3-Step Snatch Series (Squat Snatch, Mid-knee hang snatch, hang power snatch)
[/B]30# X 1 (each lift in series). Not getting under bar....
30# X 1 - pressing bar into place, not getting underneath
30# X 1 - almost there......
30# X 1.....Yay!
45# X 1 (Fail)
45# X 1 Ugly
65# X 1 - - didn't drop into the squat, but lift felt solid
[I]Called it good here for the day.......really happy with the class and the results. This is the first time I have consistently been able to work the snatch series components with any weight. Now I know what to do to correct the weaknesses!

[/I]

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

great to see you back at it Steve!! I did a snatch workshop and i thought it was great!! that is the hardest lift ever!! GREAT WORK!!!

Are you still working at Starbucks? Do you have the long commute still? Hope you and your family are doing ok...

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

Welcome back Steve!

Very jealous of the 2 hour Oly class you have available to you.

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

[quote=Marianne Urbanski;735948]great to see you back at it Steve!! I did a snatch workshop and i thought it was great!! that is the hardest lift ever!! GREAT WORK!!!

Are you still working at Starbucks? Do you have the long commute still? Hope you and your family are doing ok...[/quote]

Marianne,

Thanks! I really like this lift - - I think if I can dial it in with a reasonable amount of weight and attain good flexibility (not necessarily in that order..;) ), I will gain a lot of strength and capability in the other lifts.

As for SBUX, I am a victim of the "Labor Optimization Program" at SBUX CA - - they have cut a great deal of hours to save money and unfortunately, they determined (while I was gone) that they really didn't need my position. The family is doing well; Cheryll still fights with her Fibromyalgia, but has asked me to help her with some flexibility movements and basic Oly lifts with PVC. We're also getting her acquainted with the C2...... Jen (our daughter) just received a transfer to a facility near us, so she'll be moving down with us at the end of the month.

Blessings to you and yours! I'll catch up on your log as I get time.....:D

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

[quote=Justin McGinley;736309]Welcome back Steve!

Very jealous of the 2 hour Oly class you have available to you.[/quote]

Justin,

Thank you! I needed this class in the worst way. I realized what I was up against at my Level-1 nearly a year ago and now know that when I can master the snatch series, my balance and strength will go up exponentially. It is great to see you doing so well.....:pepper:

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

[I][B]100206 SATURDAY (Continued)

[/B][/I][B]GTG packing and carrying boxes/furnishings downstairs at daughter's.
[/B]Approx. number of boxes/items moved: 45
Approximate average weight of itemss: 20# - 25#
Number of stairs: 16
Vertical height of work: 13 feet
Time taken (with some packing in there too...): 1.5 hours
[B]Approximate work done: 11,700 ft lbs.[/B] [I](Based on 20# average weight, trips downstairs only. Trips back up not counted).[/I]

[I][B]100207 SUNDAY - Load Moving Truck
[/B][/I]About 4 hours total work (1 hour at daughter's, 3 hours at storage space)
[I][B]
100208 MONDAY _ Moving Day.
[/B][/I]1). Drive 24' truck from Redding CA to Sonora/Twain Harte (Home) - 6.5 hours.
2). Unload most of cargo into storage space here - 3 hours.
3). Schedule kidney transplant from having bounced around in truck for 6.5 hours........

:pepper::pepper::pepper::pepper: [B]Moving Peppers......[/B]

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

[I][B]100209 TUESDAY
[/B][/I]Unloaded the rest of the truck today - - about two hours. Hopefully done with travel, living out of state, and moving for a little while now.......

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

[i][b]100210 Wednesday

Rest Day!
[/b][/i]

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

[I][B]100211 THURSDAY

UNPLANNED REST DAY - - [/B]No time for anything today.....
[/I]

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

[I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]

[B][I]Warm-up:[/I][/B]
Row 500m - easy pace: 2:05
Run 800m. New shoes felt wonderful - - nice to have knees not hurting.
Wrist, forearm, and arm circles / shoulder pass throughs
Comprehensive stretch series for posterior chain

[I][B]WOD - - For Time:[/B][/I]
[I][B]x40 Reps of...[/B]
-Hanging Power Cleans #75/45
-Front Squat
-Press anyway overhead
-Back Squat
-Press anyway overhead[/I]
[I]You may lower the bar to rest but if it touches the ground at anytime 10 burpee penalty!! for each occasion.[/I]
[I]---------------------------------------------------------------------------------[/I]
Used 55#. Out of shape and winded enough I had to drop to 45# partway through. Set the bar down once to rest.
[B]Time: 17:49 [/B]including 10 burpee penalty.

Ended up with a "Fran cough" after this one!

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

[I][B]100213 SATURDAY

[/B][/I][B]CrossFit Sonora's tribute to the Sac-Town CrossFit Affiliate Throwdown
[/B]We weren't able to send our team or spectators up there today, so we did the same WODs and finished up with a BBQ afterwards.

[I][B]Warm-up:
[/B][/I]400m row
2 minutes or so of jump rope singles/DU attempts
CFWU modified

[I][B]WOD #1 with 12:00 time limit:
3 max rep thrusters
Max set of Double Unders
(Three attempts allowed for each)
[/B][/I]Score: 115# thrusters / 3 DUs
-------------------------------------------------------------
[I][B]WOD #2 with 3 rounds for max reps:
45 sec GHD Sit-ups
15 sec rest
45 sec Clean and Jerk 135#/85# (scaled to 68#)
15 sec rest
45 sec burpees + vertical leap 104"/96"
15 sec rest
45 sec C2B pull-ups (scaled to chin-over bar)
[/B][/I][I][B]15 sec rest
[/B][/I]Score:
Rd 1): 6, 9, 4, 5
Rd 2): 11,10, 2, 2
Rd 3): 5, 7, 3, 5
[B]Total score- both WODS: 187[/B]
[I]Mine was the lowest score of all ten of us doing the workout! I attribute this to basically being at square one and starting my CF programming all over again. Very happy with the max rep thruster weight of 115# for having been away for so long.....[/I]

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

[I][B]100214 SUNDAY (Happy Valentines Day!).

REST DAY!
[/B][/I]

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

[I][B]100215 MONDAY

Warm-up:
[/B][/I][B]Run 800m
Hip mobility/leg swings[/B] - front to back/side to side
25 reps each direction, each leg

[I][B]Strength WOD:
[/B][/I][B]Back Squat 3 X 3 @ 88% of 1RM - [/B]165# (145.2 lbs)[I]Warm-up: [/I]
45# X 8
95# X 5
[I]Working....[/I]
135# X 3
145# X 3
[B]155# X 3[/B] - (9.8# over Rx'd weight today) - not a PR, but a good reset.
[B]Shoulder Press:[/B]
[I]Warm-up:
[/I]45# X 5
95# X 2
105# X 1
110# X Fail
[B]105# X 1[/B] - Not a PR, but a good baseline for my reset.

[I][B]WOD: [/B][/I][B]AMRAP in 3 minutes of:
4 HSPU[/B](Scaled to feet on wall but partial ROM)
[B]10 Kb Swings (54#/35#) ---[/B](45# Db)
[B]15 Squats[/B]
[B]Rest 1 minute and repeat for a total of four cycles.[/B]
--------------------------------------
[B]Score: [/B]2, 2, 2, 2 = [B]8 rounds total.

[I]Finish day with 1 ascent on new climbing rope.
[/I][/B]Made one full ascent with legs assist.
[I]First time I have done this since High School. YAY!!!!!!!![/I]

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

Glad to see you are still at it!!! Your numbers look great!

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:

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]

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......

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

[I][B]100218 THURSDAY

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

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"?

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?

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.

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.......

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]

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.

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

[quote=Justin McGinley;742809]Nicole and a CFT in the same day?

:highfive:

Keep on killing it Steve. Glad to see you're back.[/quote]

Justin, I think you got me confused with someone else today! I wish I had been able to do a "Nicole" and a CFT in the same day!

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

[I][B]100220 SATURDAY

Warm-up:
[/B][/I]800m Run
then, 2X of the following:
10 Back ext
10 GHD sit-ups
10 OHS w/ PVC
10 Pull-ups
10 Ring dips
[I]Suddenly got my kipping pull-ups back during my second warm-up set. Ripped out all 10 in a row, with the first two nearly C2B! WOO HOO!!!!!!!

[B]WOD: A Little Team Competition......
Guys Vs. Gals for time with:
6K row
Flip 2 tires
Move stuff, including Josh's pickup truck
[/B][/I]Guys had to flip a large and small loader tire one length of the building, gals flipped the small loader tire and a truck tire one length of the building. The other two lengths (3 lengths total) could be done by any method desired.
Assorted items to be moved (weight plates, sand bags, heavy bag, etc) and the truck had to move two lengths of the building. Rowing total of 6K could be accomplished by any method.
[B]Guys =[/B] [B]25:13; Gals = 18:41
[/B][I]Don't know how they beat us, other than they loaded the stuff in the truck and pushed the truck to make the trips. The guys [U][B]carried[/B][/U] the stuff and pushed the truck separately......HOO RAH!

[/I][I][B]Post WOD strength stuff:
[/B][/I]10 X 5 full ROM push-ups - hands on parallettes.
3 attempts (successful...) at cleans using 95# Last one was nearly perfect!
3 MU progression attempts. BLEH! Lord, give me STRENGTH!!!!!

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

Hey Steve! Your moving stuff WOD is a great idea! I think i'll have my clients do that this summer when its time to install the plywood under the horse stall mats! (I'll also bribe them with food and beer!)

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

[quote=Helen Lawson;743055]Hey Steve! Your moving stuff WOD is a great idea! I think i'll have my clients do that this summer when its time to install the plywood under the horse stall mats! (I'll also bribe them with food and beer!)[/quote]

Helen, you have a great idea! Everyone will have a blast, especially with a bit of a BBQ, beer, and/or just plain great fellowship and a workout at the same time. But I cannot take credit for putting that WOD together - - it was the devious pursuit of our box owners, Nic Peterson and Josh Bailey. These two are great guys who put us all through our paces and then some, and come up with some great programming to boot!

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

[I][B]021021 SUNDAY

REST DAY! [/B]Fighting a case of the "dizzies." Hope I'm not coming down with something.
[/I]

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

[I][B]100222 MONDAY

[/B][/I]Simply a gorgeous day here. Cold, crisp, clear, snow still on the ground (see pictures - - w/f/s). Thought the day was going to be spent on jury duty; got to court and voila! Got sent home - - not needed!

[I][B]Warm-up:
[/B][/I]800m run
25 shoulder pass thrus, added 10 X 2 body circles
then 2 X of:
10 back ext
10 ghd sit-ups
10 straight-legged DLs w/ 45# bar
then 25 X 1 of DROM

[I][B]Strength Work:
[/B][/I]Back Squat 5, 5, 5, 5, 5.
[B]Warm-up: [/B]10 X 95#
[B]Working:
[/B]115# X 5
135# X 5
155# X 5
[COLOR=Blue][B]175# X 5[/B][/COLOR] - [COLOR=Black]PR for reps! (started to get a bit ragged on last couple)
165# X 5

[I][B]WOD: Pull-up Ladder
[/B][/I]With a continuously running clock, perform 1 pull-up the first minute, two the second, three the third, etc. until failure. You may drop off the bar and rest, but must continue and complete all pull-ups for the specific round within the minute.
[B]Got 10 rounds = 55 pull-ups. [/B][I]
Very happy with this score, considering my absence. Best is 13 rounds + 9 pull-ups from 090814.....
[/I]
[/COLOR]

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

10 rounds of pull ups....not too shabby! I think my best is only like 6 or 7.

Thanks for the pics. Looks like a nice dusting! And I love those beautiful tall trees in your neighborhood!

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

[quote=Nancy Cohen;744000]10 rounds of pull ups....not too shabby! I think my best is only like 6 or 7.[/quote]

Thanks, Nancy! I was jazzed to get 10 rds considering how long I had been a slacker.......6 or 7 "ain't" too shabby either......Besides, you've been doing a ton of stuff which probably makes you a better-rounded athlete......

[quote=Nancy Cohen;744000]Thanks for the pics. Looks like a nice dusting! And I love those beautiful tall trees in your neighborhood![/quote]
You're welcome! We got about 3" of snow all told. More on the way tonight, we understand. I will never grow tired of snow......doesn't matter how much falls, how much I have to shovel or move with the snow blower.......Besides, it's great exercise and you don't have to feel like an idiot doing the "Virtual Shoveling" WOD, 'cause you're shoveling the real thing.....:rofl::rofl:

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

[I][B]100223 TUESDAY

Warm-up:
[/B][/I]800m Run
25 DROM
2 Shoulder pass throughs (+ 10 x 2 of body circles)
---------------------------------
2 X of the following:
15 back extensions
15 GHD sit-ups (subbed ab-mat)
15 OHS 45#/18# (subbed weighted PVC)
15 L-sits (use parallettes or the pull-up bar)
15 goblet squats
-------------------------------
50 double unders

[I][B]WOD: AMRAP in 20:00
[/B][/I]10 Burpees
100m run
-------------------------------
[B]My Score: [/B]9 rounds + 8 burpees
Burpees were broken - all sets. Runs were more like shuffles. HR was 180 immediately after completion of WOD. No wonder I can't catch my breath. [I][B]I have NO ENDURANCE..........BLEH![/B][/I]

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

[B][I]100224 WEDNESDAY

REST DAY. [/I][/B]Did a little endurance workout while watching TV...
10K Row (easy to moderate pace): [B]48:44[/B].
[I]First 9,500m below 2:30/500m pace. Last 500m: 400m rowed at/below 2:10 pace. Sprinted last 100m at 1:47 pace. [/I]