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.........
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[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