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Stephen R. Lampl 02-09-2010 11:49 AM

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]


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:

Stephen R. Lampl 02-09-2010 11:59 AM

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)
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]

Stephen R. Lampl 02-10-2010 01:02 PM

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.......

Stephen R. Lampl 02-10-2010 06:22 PM

Re: Steve's "I'm not aging quietly" log
[i][b]100210 Wednesday

Rest Day!

Stephen R. Lampl 02-12-2010 12:20 AM

Re: Steve's "I'm not aging quietly" log
[I][B]100211 THURSDAY

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

Stephen R. Lampl 02-12-2010 09:35 PM

Re: Steve's "I'm not aging quietly" log
[I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]

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]
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!

Stephen R. Lampl 02-13-2010 04:38 PM

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.

[/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
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]

Stephen R. Lampl 02-14-2010 05:59 PM

Re: Steve's "I'm not aging quietly" log
[I][B]100214 SUNDAY (Happy Valentines Day!).


Stephen R. Lampl 02-15-2010 06:17 PM

Re: Steve's "I'm not aging quietly" log
[I][B]100215 MONDAY

[/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
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]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]

Elizabeth Terris 02-15-2010 09:49 PM

Re: Steve's "I'm not aging quietly" log
Glad to see you are still at it!!! Your numbers look great!

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