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

Christin Street 01-12-2009 02:48 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve! No I didn't use 95# on the virtual shovel WOD. I'm a retard today! I used the woman's rx'd weight of 70 (45+25plate). Just wanted to clear that up!
Are you trying that one? Not one of my favs!:(

Stephen R. Lampl 01-12-2009 05:56 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Christin Street;491399]Hey Steve! No I didn't use 95# on the virtual shovel WOD. I'm a retard today! I used the woman's rx'd weight of 70 (45+25plate). Just wanted to clear that up!
Are you trying that one? Not one of my favs!:([/QUOTE]

I think you caught several of us off guard! Yup, I did it. This one really hurt. I can barely hold onto my Crackberry.....post more when I get homeM

Charles Bennington 01-12-2009 07:55 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;491520]I think you caught several of us off guard! Yup, I did it. This one really hurt. I can barely hold onto my Crackberry.....post more when I get homeM[/QUOTE]

Don't know if I'll still be up when you post, but I hope you feel better later tonight.

Stephen R. Lampl 01-12-2009 08:37 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;491639]Don't know if I'll still be up when you post, but I hope you feel better later tonight.[/quote]

Thanks, Chuck. Just got home - - posting my WO now......stay tuned....
Feeling better - - but this WOD took some serious recovery time....

Stephen R. Lampl 01-12-2009 08:59 PM

Re: Steve's "I'm not aging quietly" log
 
[B]WOD 090112
"Virtual Shoveling"

[I]Warm-up: Jump Rope Singles. [/I][/B][I]Was going to do 100 X 3; this would have been a nice warmup for me. But, considering how many times I tripped, I was lucky to get 50 X 3.
[B]CFWU X 2: [/B]Included shoulder dislocates, trunk rotations, and 5 kipping P/Us (shouldda probably left these out, since the WOD only had 105 pull-ups in it!! - - DOH!).

[B]Virtual Shoveling:
[/B]With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."[/I]
[I][B]Reps = 30, 25, 20, 15, 10, 5.
Pull-ups. Post time.
Time (as Rx'd) = [COLOR=Red]25:46 PR!!
[/COLOR][/B][COLOR=Red][COLOR=Black]Last one was 9/23/08 with time of 27:13. Also, there was some confusion then over what constituted 1 rep, so I only counted a touch on one side of the barrier as one rep (thus doing only half the "shoveling").

This one HURT!! Still having some congestion and think I spent the entire time in oxygen debt. I kipped all pull-ups in groups of 2 or 3. My grip started to go about half-way through. I'm glad I could switch hands.....wouldda never made it through without dropping the barbell, or falling off the pull-up bar.

[B]New Year's Challenge: Day 12 X 2 = 24.
Missed yesterday. Make up 11 X 2 = 22.
Total = 46 to do today.
[/B]Fried from the WOD today, so broke burpups into 6 groups of 7 (42) + 4 = 46!

After today, I'm ready for a week off. [B]NOT!!
Bring it! :pepper::pepper:
[/B][/COLOR][/COLOR][B][/B][/I]

Chris Scott 01-12-2009 09:02 PM

Re: Steve's "I'm not aging quietly" log
 
Awesome work, Steve! Great new log title, too. Prospero ano y todas buenas cosas.

Elizabeth Terris 01-12-2009 09:04 PM

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

Stephen R. Lampl 01-12-2009 10:13 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Chris Scott;491708]Awesome work, Steve! Great new log title, too. Prospero ano y todas buenas cosas.[/quote]

Thank you, Chris! Muchas gracias, hermano!

Christin Street 01-13-2009 04:08 AM

Re: Steve's "I'm not aging quietly" log
 
Great job on the virtual shoveling WOD yesterday! That was some crazy ****, huh?
Steve, your enthusiasm for Crossfit is fantastic!! Very positive vibe on your log. Love it!

Stephen R. Lampl 01-13-2009 05:19 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you X 2+, Christin! You are so correct about the WOD. I'll shovel real snow any day....

Stephen R. Lampl 01-13-2009 06:09 PM

Re: Steve's "I'm not aging quietly" log
 
[B][I][B][SIZE=2]Tuesday 090113[/SIZE][/B][/I][/B]

[I][B]WOD[/B][/I] - [I]Main Page[/I]
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips


[B][I]Warm-up:
[/I][/B]
[I][B]Versa Climber: [/B]10:00 / low intensity 60 - 70 SPM / 12" steps[/I]
[I][B]Shoulder Dislocates, Arm Circles[/B][/I]
[I][B]Pull-ups: 50 kipped[/B]; both OH and UH grip in sets of 4 & 5. About 7:00.[/I]
[I][B]Shoulder Presses: 45# X 10[/B][/I]
[I][B]Dips (testing R/shoulder): 5 X 4 sets [/B](most were jumping).[/I]


[I][B]WOD:[/B][/I]
[I][B]95# power clean X 15 reps
[/B][/I][B][I]30 push-ups [/I][/B][I](sub for dips due to messed up shoulder)[/I]
[B][I]95# power clean X 12 reps. [/I][/B][I]Did 6. Felt good and went up easily on some lifts, so tried [B]115# (Fail X 5), got [COLOR=Red]2[/COLOR][/B][/I][COLOR=Red][I][B] (PR)[/B][/I][/COLOR][COLOR=Black], [I]couldn't get any more[/I][/COLOR][I], so dropped back to [B]95# X 4 = 12 reps[/B][/I]
[I][B]24 push-ups [/B](unbroken. First time I've gotten more than 20 in a row during a WOD!!!)[/I]
[I][B]95# power clean X 9 reps[/B][/I]
[I][B]18 push-ups[/B][/I]
[I][B]95# power clean X 6 reps[/B][/I]
[I][B]12 push-ups[/B][/I]
[I][B]95# power clean X 3 reps[/B][/I]
[I][B]6 push-ups[/B][/I]


[I][B]WO not timed.[/B] I wanted to concentrate on form and was still pretty fried from yesterdays' WO. This WO was hit and miss - - felt like my leg strength was not explosive enough to properly power the lift from the floor and generate the inertia for the clean. Also, hip engagement was weak.[/I]


[I][B]New Year's Challenge: Day 13 X 2 burpups = 26. (Not timed).[/B]
[/I]
[I]All in all, felt this was a good workout. Problems with the cleans are probably in my head.....will continue to work on form and develop strength with weighted squat jumps.
[/I]

Stephen R. Lampl 01-13-2009 07:55 PM

Re: Steve's "I'm not aging quietly" log
 
Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!!

Vanessa Sisson 01-13-2009 08:06 PM

Re: Steve's "I'm not aging quietly" log
 
Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today!

Charles Bennington 01-13-2009 08:15 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Vanessa Sisson;492666]Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today![/QUOTE]

:yeahthat:

2 Day Air Squat Festival!

Stephen R. Lampl 01-13-2009 08:21 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Vanessa Sisson;492666]Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today![/quote]

Thank you, Vanessa!! Let's see.......gtg air squats, pull-ups, I'm all over it!!
Gonna hit weighted squat jumps too....my explosive leg strength isn't. But I can power clean with a light enough weight in slo-mo!!!:D:D

Stephen R. Lampl 01-13-2009 08:22 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;492674]:yeahthat:

2 Day Air Squat Festival![/quote]

More like a two-day AS suckfest, to hear it from another friend who recently went to their L-1.......

3, 2, 1, this is gonna be fun!

Helen Lawson 01-14-2009 06:12 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;491705][B]Virtual Shoveling:
[/B]With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."[/I]
[I][B]Reps = 30, 25, 20, 15, 10, 5.
Pull-ups. Post time.
Time (as Rx'd) = [COLOR=Red]25:46 PR!!
[/COLOR][/B]
[/QUOTE]

Steve, I can't believe you did the shoveling! After all the snow you've dealt with this year?

[QUOTE=Stephen R. Lampl;488428]I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.[/QUOTE]

Being a trainer is an awesome thing! It is so great to be able to help people! FYI...I would make sure you get a cert that covers some of the clinical aspects of training such as ACE, ACSM, NESTA, etc... in addition to the crossfit cert. You never know what issues clients may have that you need to deal with. With that said....definately do it! You have great motivational powers and the best attitude! You'd make an awesome trainer!

[QUOTE=Stephen R. Lampl;488449]What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) [/B]Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.

...

New Year's Challenge: Burp-ups - Day 8 X 2 = 16
[/QUOTE]

Could you imagine what you would have thought if someone told you a year ago that you'd be doing weighted pull-ups and Burp-ups? OMG!

[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

That's so great Steve! You'll do awesome! Congrats!

Justin McGinley 01-14-2009 10:00 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

Attaboy! I understand your excitement. Congrats.

Carla Tremblay 01-14-2009 12:49 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

Awesome! You will have a good time. :highfive:

Bob Guere 01-14-2009 12:51 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/quote]

ALRIGHT! I'll be there!

Terry Dickman 01-14-2009 09:53 PM

Re: Steve's "I'm not aging quietly" log
 
Nice job on the WOD yesterday Stephen, we did the same one tonight.
The last 6 ring dips killed me, they were nearly impossible, I was spent and had nothing left.

That's awesome your are signed up for an L1 cert! Let me know how it goes. I am planning to do that sometime this year. I want to get more time under my belt (maybe 6 months or so). Our affiliate is already on board wih me helping him out down the road. You should come down to Escalon and check it out sometime. It's a small place but functional. I think Sonora would be a great place for an affiliate.

Stephen R. Lampl 01-14-2009 11:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;492872]Steve, I can't believe you did the shoveling! After all the snow you've dealt with this year?[/quote]

I never learn. Keep getting told that. Must be my thick, dense skull..:D

[quote=Helen Lawson;492872]Being a trainer is an awesome thing! It is so great to be able to help people! FYI...I would make sure you get a cert that covers some of the clinical aspects of training such as ACE, ACSM, NESTA, etc... in addition to the crossfit cert. You never know what issues clients may have that you need to deal with. With that said....definately do it! You have great motivational powers and the best attitude! You'd make an awesome trainer![/quote]

Talk about someone who has a great attitude and is motivational! You are so awesome! You are correct, I love the idea of being a trainer and/or affiliate; I just need to be sure that I don't make my sweetie a "CrossFit Widow." I am a really passionate person and that passion carries over to things I really believe in. So I have to kinda "temper" my pursuits. As for certifications, well said! I've often thought about pursuing at least the ACE cert, but had to consider my fitness level (now not really a problem) and what I would do with the cert. I am an EMT and have a good basic knowledge of anatomy, but that's really not enough...

[quote=Helen Lawson;492872]Could you imagine what you would have thought if someone told you a year ago that you'd be doing weighted pull-ups and Burp-ups? OMG![/quote]

Absolutely - - I'dda said they were NUTS! Same thing if someone would have told me I was doing something like (and crazier than) P90X....

[quote=Helen Lawson;492872]That's so great Steve! You'll do awesome! Congrats![/quote]

I sure hope so. I am soooooooooo jazzed!

Stephen R. Lampl 01-14-2009 11:58 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;493089]Attaboy! I understand your excitement. Congrats.[/quote]

[quote=Carla Tremblay;493251]Awesome! You will have a good time. :highfive:[/quote]

Thank you so much, you two! I just hope I am as prepared as I can be.....

Stephen R. Lampl 01-15-2009 12:02 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Bob Guere;493253]ALRIGHT! I'll be there![/quote]

Bob, that is sooooo awesome! I've thought about looking you guys up if I got down that way, but I've not had an opportunity to do so. Folks are in AZ, so it would be right along the way....

See ya there!

Stephen R. Lampl 01-15-2009 12:14 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Terry Dickman;493740]Nice job on the WOD yesterday Stephen, we did the same one tonight.
The last 6 ring dips killed me, they were nearly impossible, I was spent and had nothing left.

That's awesome your are signed up for an L1 cert! Let me know how it goes. I am planning to do that sometime this year. I want to get more time under my belt (maybe 6 months or so). Our affiliate is already on board wih me helping him out down the road. You should come down to Escalon and check it out sometime. It's a small place but functional. I think Sonora would be a great place for an affiliate.[/quote]

Hi Terry,

Thanks so much! I wish I'd have purchased some rings already.....I need to do that soon. My R/shoulder is still suffering from bursitis, so I could not do any dips and had to sub the push-ups. I hear ring dips are [B]HARD![/B]

I've really been excited reading about your affiliate and how things are going down there. I am studying and developing a business plan with respect to possible affiliation here in Sonora. We really need an affiliate. I've a firefighter friend who also is motivated to get one going, so we're looking into this kinda as a team.

As for the L-1 cert, I'd encourage you to go as soon as you could. I was apprehensive about going until I had more CF time under my belt, but if I want to affiliate, I have to be certified. Additionally, I have nearly ZIP for knowledge about oly lifts. But everyone has said - - go NOW .....I'll learn the lifts before I develop long-term bad habits, etc. On the other hand, you are really knowledgeable about the lifts and have the strength behind them too. You'd do great!

Stephen R. Lampl 01-15-2009 04:49 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090115[/B][/I]

[I][B]REST DAY.

[/B][/I]Had originally planned to do a workout today (my rest day was yesterday...), but had to head out of town for the weekend. Hoping to workout at an affiliate.....

I'll catch up with everyone later. Work hard!!

Justin McGinley 01-16-2009 06:11 AM

Re: Steve's "I'm not aging quietly" log
 
Weekend affiliate visits are the crossfitter's mini vacation. Where are you going?

On a related note, the lady and I are driving up to CrossFit Montclair tomorrow.

Stephen R. Lampl 01-16-2009 06:39 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Justin McGinley;494772]Weekend affiliate visits are the crossfitter's mini vacation. Where are you going?

On a related note, the lady and I are driving up to CrossFit Montclair tomorrow.[/QUOTE]

Wouldn't miss a chance! They're closed Sunday, so I might hit the "Y" then. Drive safe in all that cold' icy weather back there!

Elizabeth Terris 01-16-2009 08:16 AM

Re: Steve's "I'm not aging quietly" log
 
Nice clean push up wod! and the 32 Burpups! I am looking forward to connecting when you are here in SD! getting kids ready for school. TTFN.

Stephen R. Lampl 01-16-2009 07:51 PM

Re: Steve's "I'm not aging quietly" log
 
[B][SIZE=2]Friday 090116 [I]at CrossFit Redding[/I][/SIZE][/B]

[B]Main Page WOD[/B]
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

[B]As performed and scaled:[/B]
10 sit-ups (unanchored)
10 Romanian Dead Lifts (1 pood Kb)
30 Thrusters (20# X 2 Db)
50 pull-ups

30 sit-ups
30 Rom DLs
20 Thrusters
35 pull-ups

50 sit-ups
50 Rom DLs
10 Thrusters
20 pull-ups
[B][I]Time = 17:36[/I][/B]

[I]This workout was FLAT AWESOME - - very difficult for me, esp. the thrusters and pull-ups. The situps and RDLs were unbroken except for the last round, I believe. I could only kip the first three pull-ups and had to jump the rest on rings....BLEH!!! Thrusters and pull-ups were pretty broken throughout.[/I]

[I]What a great WO environment today!! I love working out at this affiliate! There must have been 15 or 16 people there grinding away - - standing room only. REALLY MOTIVATING!! :pepper::pepper:[/I]

[B][I]New Years Challenge:[/I][/B]
[I][B]Make up: [/B]January 14, 2009 = [B]Day 14 = 28 burpups[/B][/I]
[I][B]Make up: [/B]January 15, 2009 = [B]Day 15 = 30 burpups[/B][/I]
[B][I]Total Make-ups: 58 burpups[/I][/B]

[B][I]Today: Day 16 = 32 burpups.[/I][/B]
[B][I]+ Make-ups (58) = 90 burpups. YIKES :yikes:[/I][/B]

[I]Did 60 today (32 + 28 make ups). Will do the balance tomorrow......was fried from the WOD.[/I]

Samantha Aurelio 01-16-2009 08:37 PM

Re: Steve's "I'm not aging quietly" log
 
Just stopping in and catchin' up -- good stuff! Yayy affiliate gyms!
Are you just adding burpees every day?!? CRAZY!
Good job on your WOD! :highfive:

Stephen R. Lampl 01-16-2009 10:33 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Elizabeth Terris;494854]Nice clean push up wod! and the 32 Burpups! I am looking forward to connecting when you are here in SD! getting kids ready for school. TTFN.[/QUOTE]

Thanx, ET. SD will be great. Already getting butterflies in my stomach. There will be so many awesome peopel there! Sorry this reply is so cryptic - can't get my laptop to work on my daughter's DSL, so using the Blackberry...

Stephen R. Lampl 01-17-2009 12:04 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Samantha Aurelio;495442]Just stopping in and catchin' up -- good stuff! Yayy affiliate gyms!
Are you just adding burpees every day?!? CRAZY!
Good job on your WOD! :highfive:[/QUOTE]
Hey Samantha, thanks for stopping by! Yup...doin' the New Year's Challenge, which is to do two burpups for each day. It's a pain when you miss a day or two! Thanks for the props on today's WOD too! We had a suckfest party at the affiliate!

Helen Lawson 01-17-2009 09:52 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;493781] I am studying and developing a business plan with respect to possible affiliation here in Sonora. We really need an affiliate. I've a firefighter friend who also is motivated to get one going, so we're looking into this kinda as a team.

... Additionally, I have nearly ZIP for knowledge about oly lifts. But everyone has said - - go NOW .....I'll learn the lifts before I develop long-term bad habits, etc. [/QUOTE]

Wow...i'm so excited for you! An affiliate! :highfive: I'm so jealous!

I hope you don't mind the suggestion, but : See if you can find an olympic weightlifting coach in your area. Tell him what your up to and see if he'd be interested in working with you, both to learn the lifts, learn how to coach the lifts and to be associated with the affiliate in some way. Olympic coaches have years of experience that you just can't pick up in a 2 day cert. It would be great to have one on staff at your affiliate to teach a few weekly skills classes. Also, olympic coaches usually have a similar space and equipment to what an affiliate would need. Hope you don't mind the ideas.

Stephen R. Lampl 01-17-2009 02:00 PM

Re: Steve's "I'm not aging quietly" log
 
I forgot to put the warm-up for Friday (01/16/09) in my log entry. Nothing fantastic, [B]except[/B] part of the warm-up was a 600m run. While I did not run, but more rather jogged [B]s l o w l y[/B], 600m was the longest continuous distance I've subjected by R/knee to [B][U]without pain or discomfort[/U][/B] in nearly two years!!! [I][B]WOO HOO!![/B][/I]

To say the least, I am really pleased!!

Stephen R. Lampl 01-18-2009 01:29 AM

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

Thanks!! I don't know how quickly or well things will progress as of yet regarding affiliation, but that is the plan. I'm definitely on the right track developing a business plan, and if all works out in the scheme of things, Lord willing, it will happen.

Thanks so much for the suggestion on the strength coach. Unfortunately, don't really have one in the area except, perhaps at the junior college. There are a couple of really knowledgeable guys doing CF at my globo; one I believe did the barbell cert a bit ago and he's been helping me when he was there....I hope to have some training under my belt by the time I hit the cert.....I may also see If I can get to one of the closer (an hour plus away) affiliates a couple of times before I go........I figure I can't learn too much right now....

Stephen R. Lampl 01-18-2009 01:50 AM

Re: Steve's "I'm not aging quietly" log
 
[B]Saturday 090117[/B]

Unplanned [I][B]REST DAY.[/B][/I] Still out of town and full schedule.

Stephen R. Lampl 01-19-2009 08:52 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]Saturday 090117[/B][/I]

[I]Forgot to mention that I walked the roadway atop Shasta Dam with my daughter and her friend. Out and back X 2 = 3 miles. Absolutely beautiful day too!

Was going to upload a photo, but can't get it to attach......I'll try later.

[/I]

Stephen R. Lampl 01-19-2009 09:25 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SUNDAY 090118

Warm up:
[/B]Walk .25 miles. [B][COLOR=Red][COLOR=Navy]RUN* [/COLOR][COLOR=Black]approx 1 mile!!!! [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Broke this into two 1/2 mile segments, with only a break for traffic and to cross street. [B]This may as well be a [COLOR=Red]PR! [/COLOR][/B][COLOR=Red][COLOR=Black]I haven't run that far since before my R/knee injury! NO PAIN!!! HOOOOOOOAHHHHHHHH!!

[B]WOD
Tabatas...
Push-ups: 18, 14, 10, 7, 6, 5, 6, 6 = 72 (6)
Sit-ups (unanchored): 14, 14, 15, 15, 13, 14, 12, 15 = 112 (12)
Squats: 14, 12, 11, 10, 10, 9, 11, 11 = 88 (9)

Totals = 272 (27 - strict CF total). [/B]RATS....this was 17 less than on 12/8.

[B]Cool Down:
Walk 200m / run 200m up 10% grade X 2 [/B](not timed).

[B]New Year's Challenge: Day 18 X 2 = 36 burpups. [/B]No pull-up bar available today, so did double the number of strict burpees.
[B]36 X 2 = 72 burpees.

[COLOR=Navy](*) Note: [/COLOR][/B][COLOR=Navy]I've developed the bad habit over the years of running heel-toe. I guess not having run for the past 21 months allowed me to re-learn properly. Almost all steps/paces during my run were landed on the flat of the foot - - possibly like POSE? I felt much more powerful in my strides and lifting my knees higher as I took them felt like it increased my speed. It seems like the strides take less effort at greater speed too. That was really cool, until I started going down hill and found it hard to slow down.....[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 01-19-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]MONDAY 090119:

Worked out at CrossFit Redding.

Warm-up:
Jump Rope 2:00 approx. [/B]Tried double-unders. No dice, so all singles.
[B]30 squats
15 KTEs
16 push-ups
3 burpees
2 pull-ups
2 star-jumps

WOD: 21 - 15 - 9 For time
1/2 BW Dead Lifts (95#)
Burpees
Time = 7:34
[/B]This was a LOT harder than it looked. DL form started to suffer / back got soft as time progressed. Had to break burpees into groups. Got [U]seriously[/U] gassed!

[B]Explosive Strength Training = Tire (16") and Box (20") Jumps[/B]
[B]Approx 30 tire jumps (lost count)
70 Box Jumps
Total = 100 approx.

New Year's Challenge: Day 19 X 2 = 38 burpups.

[/B][/I]


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