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

Bill Hoogsteden 05-03-2010 02:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;778146]Makes me feel better. I too started out about 20 or so myself. Amazing how quickly the numbers fall off......[/quote]

And even knee pushups don't help much!;)

[quote=Stephen R. Lampl;778146]That has to be really frustrating. Seems our "coach" is more interested that we fully open our hips rather than make the landing 100%, so long as we land safely.[/quote]

Amen to that! I was making sure I had my hips extended, but during the last round, my accuracy went south. I could only get reps when I started doing step ups. I think each coach focuses on different aspects of the exercises, depending on the weaknesses they see.

Stephen R. Lampl 05-03-2010 08:14 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=William Hoogsteden;778440]Amen to that! I was making sure I had my hips extended, but during the last round, my accuracy went south. I could only get reps when I started doing step ups. I think each coach focuses on different aspects of the exercises, depending on the weaknesses they see.[/quote]

Good point, Bill. I had to do step-ups for a couple of rounds on the last box-jump WOD we did before I trashed my shin.

I simply find it amazing how much hip drive/extension and posterior chain strength plays in pretty much all aspects of the CrossFit modalities.

Stephen R. Lampl 05-03-2010 08:17 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100503 MONDAY

Forced rest day - -
[/B]Shin injury got infected...back to the Dr. to get it checked.
[/I]

Stephen R. Lampl 05-04-2010 06:30 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100504 TUESDAY

[/B]Took another rest day today. My left leg is still a bit swollen and infection remains, though it's getting better. Definitely need to ice it and let it rest, especially after a shift at work.....
[/I]

Stephen R. Lampl 05-05-2010 07:23 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100505 WEDNESDAY

[/B][B]Warm-u[/B][/I]p:
1 mile "Indian" run (subbed 2,000m easy row: 8:20)
then 2 X:
20 DUs
10 Ab-Mat sit-ups
10 push-ups
10 pull-ups

[I][B]Strength WOD:
[/B][/I]Box Jump for max. height: [B]32" [/B][I](I didn't tweak or break anything either!).
then....[/I]
Snatch Balance for max. weight: [B]75# [/B][I](pretty ragged. Dumped the weight and worked on knocking out a few reps with decent form @ 45#).

NOTE: I need a TON of work on these and OHS.
Glad I worked out today. Swelling and discomfort in my left leg went DOWN after I rowed!
[/I]

Stephen R. Lampl 05-07-2010 12:13 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]1005006 THURSDAY - - REST DAY (Unplanned)

[/B]Not feeling at all well - - think the antibiotic is making me nauseous. Ended up getting a tetanus shot also, since I finally was able to ascertain my last one was at least 10 years ago......
[/I]

Marianne Urbanski 05-07-2010 02:48 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;780521][I][B]1005006 THURSDAY - - REST DAY (Unplanned)

[/B]Not feeling at all well - - think the antibiotic is making me nauseous. Ended up getting a tetanus shot also, since I finally was able to ascertain my last one was at least 10 years ago......
[/I][/quote]
Hope you are feeling better Steve.... I tell my patients to be sure to eat yogurt when on antibiotics.. (I don't know if you are "no dairy" or not...) , esp "Activa", which has proven better (more) active cultures to help the stomach upset from the antibiotic... also, make sure to drink a LARGE glass of water with the pill.. this tricks the stomach to emptying and you won't get that nausea..
Good luck and I hope the infection is clearing up soon!!
(how did you get it?)

Stephen R. Lampl 05-07-2010 03:08 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;780539]Hope you are feeling better Steve.... I tell my patients to be sure to eat yogurt when on antibiotics.. (I don't know if you are "no dairy" or not...) , esp "Activa", which has proven better (more) active cultures to help the stomach upset from the antibiotic... also, make sure to drink a LARGE glass of water with the pill.. this tricks the stomach to emptying and you won't get that nausea..
Good luck and I hope the infection is clearing up soon!!
(how did you get it?)[/quote]

Thank you, Marianne! I am feeling better - - tried your suggestion and Voila! No nausea. Infection is looking a lot better also. I got it (do I have to admit it?) after having to have stitches in my left shin - - I missed a jump while doing our outdoor WOD on Saturday jumping the H. S. stadium bleachers......

Stephen R. Lampl 05-07-2010 03:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100507 FRIDAY

[/B]Feeling better today....

[B]Warm-up:
[/B][/I]800m Run (started, but stopped due to pulling on the stitches)
250m Row
20 DUs
20 Push-ups
30 second hold Samson stretch

[I][B]WOD: Shilo's Birthday Workout:[/B][/I] [I][B]4 Rounds for Time of:[/B][/I]7 Burpee/Box-jumps
7 Knees to Elbows
7 Kettlebell Swings (1.5 Pood)
7 Pull-ups
[I][B]TIME: 14:02[/B][/I]

Nancy Cohen 05-07-2010 04:55 PM

Re: Steve's "I'm not aging quietly" log
 
OMG...I can't believe your injury got infected. ugh. Hope that's clearing up.

How are your double unders? Seems like so many of us have struggled with those. I can still only do single-double-single-double. Can't get 2 doubles in a row.

Stephen R. Lampl 05-07-2010 05:42 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks Nancy; the infection is all but gone. Still taking is a bit easy so I don't pull out the stitches early.

Double unders ARE A PAIN!!! My best is 10 in a row. Settling these days for two or if I'm really lucky, five in a row. I wish I were spring-loaded like my daughter's cat....

Stephen R. Lampl 05-07-2010 09:31 PM

Re: Steve's "I'm not aging quietly" log
 
Correction to today's workout - - forgot the walking lunges....
[I][B]
WOD: Shilo's Birthday Workout:[/B][/I] [I][B]4 Rounds for Time of:[/B][/I]
7 Burpee/Box-jumps
7 Knees to Elbows
7 Kettlebell Swings (1.5 Pood)
7 Pull-ups
[COLOR=Blue][I]Finish with 82 Walking Lunges[/I][/COLOR]
[I][B]TIME: 14:02

[/B][/I][B][I]Evening Training Session with Daughter:

Her Warm-up:
[/I][/B]DU practice. Showed Jen how to work on getting them....
400m run (I did a 500m row - 1:49).
DROM
Shoulder Pass throughs and body circles
10 jumping pull-ups
"Chair Dips" using parallettes

[I][B]WOD: Skill Work and Review:
[/B][/I]15 Squat Therapy
OHS Basics

[I][B]Press Series: Review:[/B][/I]
Shoulder Press using PVC
Push Press using PVC
Push Jerk: Basics fundamentals, then 3 X 3:
PVC X about 3 sets of 10
18# bar X 10, then
28# X 3
38# X 3
48# X 3
[I]Jen got these up fairly easily with good form when she remembered to drive and dip, lock out her arms, and let her legs complete the lift....fantastic work for the first day.....Dad is soooo proud![/I]




Stephen R. Lampl 05-08-2010 05:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100508 SATURDAY

ACTIVE REST DAY
[/B][/I]Walk 5.25 miles with daughter
[B]Time: approx 1 hr 20 min.
[/B][I]I added in 200 push-ups (total) broken into 10s and 20s which I did about every 1/4 to 1/3 mile.[/I] [I]Did 10 clapping push-ups for one set.....they were hard and a good way to tweak my beak if I did more sets....:rofl:.[/I]

Benjamin R. Greene 05-08-2010 09:40 PM

Re: Steve's "I'm not aging quietly" log
 
Good workout. I should try to do that one sometime. The thing I love about CrossFit is the endless creativity possible. Anything can be made into a workout. Plus, I am trying to involve my family in activities too, so Dad doesn't just disappear every day.

Stephen R. Lampl 05-08-2010 09:49 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Benjamin R. Greene;781357]Good workout. I should try to do that one sometime. The thing I love about CrossFit is the endless creativity possible. Anything can be made into a workout. Plus, I am trying to involve my family in activities too, so Dad doesn't just disappear every day.[/quote]

Thanks, Ben. Yup....saw on your log today just how involved you can get.....I'm wondering what'll do you in first....your CF WODs or the ones you make up / "suffer through" with your children chasing you all over creation!

Good Luck, Dad! :rofl::rofl::rofl:

Stephen R. Lampl 05-11-2010 10:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100509 SUNDAY - - REST DAY

100510 MONDAY - - REST DAY.
[/B]Right knee (the one in which I tore three of the four quads three years ago) giving me fits. I think I overdid it on the walk on Saturday.

[B]100511 TUESDAY

Warm-up:
[/B][/I]100 Jump Rope singles
2 min est DU practice - - not going well at all....BLEH!
500m Row: 1:49
25 DROM
15 Shoulder Pass Throughs
15 Squat Therapy
15 Med Ball Sit-ups with partner
10 Box Jumps 20"

[I][B]WOD: For time:
[/B][/I]20 X shoulder to overhead any way possible (185#/115#) - - I used 115#
40 Burpees with Lateral jump
[B]Time: 6:32
[/B][I]My poor clean technique limited the weight a bit. Burpees were unbroken!

[B]Post WOD Skill/Strength work:
[/B][/I]Cleans. Used 115#. Had assistance with critiquing my lifts.
Did about 5 X 5.
[I]Getting the bar way up high, but not transitioning quickly enough with hand/arm position to get under the bar and get into the rack position. Dropped weight to 65# and concentrated on technique. Knocked out a few solid reps with good form. Tried one at 135# which was fairly decent. Will keep working on these.[/I]

Benjamin R. Greene 05-11-2010 10:39 PM

Re: Steve's "I'm not aging quietly" log
 
Wow! 40 burpees? Good job, Stephen!:highfive:

Stephen R. Lampl 05-11-2010 10:47 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Ben! I suck at burpees and they suck. Period. Plain and simple. :rofl::rofl::pepper:

Stephen R. Lampl 05-12-2010 09:13 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100512 WEDNESDAY

[/B]CF Sonora added a 6:00 a.m. workout this week....so....
[B]6:00 A.M.

Warm-up:
[/B][/I]800m run
DROM
Shoulder Pass Throughs / Body Circles
15 X Hip Extensions
15 X GHD sit-ups
10 X Pull-ups
10 X Ring dips (Full ROM bar dips w/bands)
10 X Box Jumps

[I][B]WOD: [/B][/I][I][I][B]Perform as many rounds as possible of 3 dead lifts at 85% of your 1 rep max, on the minute until failure (Coach stopped clock at 20:00).[/B][/I]
[/I]My 1RM (since reset) = 305; Used 255#
[B]Score: 20 rounds (all 20 minutes) - - 60 reps total. [/B][I]
Really pleased with this. Perhaps time to try for a new 1RM....
[/I]

Stephen R. Lampl 05-13-2010 01:15 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]i[/B]I may have shorted myself one round yesterday, actually having done 21 (21st round would have been on the 20th minute...).
[B]
100513 THURSDAY
[/B]Absolutely beautiful day in Sonora.....took a nice 1 mile walk/jog to begin my warm-up before our class....
[B]Warm-up:
[/B][/I]800m run
15 DROM
15 Shoulder Pass throughs
5 x 2 Body Circles
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Wall Balls (did them wrong initially, do did them again correctly!
20 Double Unders (managed to link four today)...

[I][B]WOD: "Cindy"
AMRAP in 20:00 of:
[/B][/I]5 pull-ups
10 push-ups
15 squats
[B]SCORE: 14 rounds[/B] - ties my old PR...
pull-ups were unbroken, all rounds. Push-ups and squats; had to break them up after 3rd or 4th round.....BLEH!

Stephen R. Lampl 05-13-2010 09:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100513 THURSDAY - - P.M. WORKOUT

[/B]Yeah, felt so blasted good today I HAD to do another workout. . . .

[B]Warm-up
CF Sonora WU [/B](Same as this mornings, but got the wall balls right the first time!) :rofl:

[B]WOD: "Jackie" for time:
[/B][/I]1000m Row
50 X 45# thrusters
30 pull-ups
[B]Time: 10:50 (Rx'd).
[/B][I]My first meeting with "Jackie." Wanted to bust 10:00, but considering how gassed I got, I was happy with my time.[/I]

Stephen R. Lampl 05-14-2010 01:50 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100514 - - FRIDAY (6 a.m. workout)....

Warm-up
[/B][/I]400m run
15 DROM
15 Shoulder Pass Throughs
10 X 2 Body Circles
15 Squat Therapy
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Ring Dips (subbed bar dip negatives)

[I][B]Strength/Skill Work: Push Jerks/Split Jerks 3, 3, 3.
[/B][/I]Warm-up:
45# X 10 Shoulder Press
95# X 3 Push Press
95# X 3 Push Jerk/split jerk (fundamentals)
95# X 3 Split Jerk (worked landings with adjusted width for better balance)
135# X 3
Working:
140# X 3
145# X 3
150 X 2 (Failed on 3).
[I]Felt good with these - - previous 1RM was 155#.
[/I]Finished with more skill work at 95# (split jerk)
3, 3, 3.

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
15 X Thrusters (95#/65#) ---> used 75#
[B]TIME: 11:29.
[/B][I]Glad I scaled this to 75# - - Posterior chain fried from previous two days of PC dependent work![/I]

Laurie Smith 05-14-2010 04:20 PM

Re: Steve's "I'm not aging quietly" log
 
I have to get more push jerks and push presses into my routine again. They are both meshing into one. :rofl:

Dave Coughlin 05-14-2010 08:28 PM

Re: Steve's "I'm not aging quietly" log
 
Wow Steve, nice body of work you've got going over here:highfive:

-Uber density DLs sound very scary, :notworth:for 20 minutes of focuses heavy pulling to you, my friend.
-Jackie is a sneaky little WOD. One minute you're halfway through your thrusters, thinking "I might go sub8 minutes". Next thing you know you're doing your last pullups one at a time, hoping for under 15:eek:
-Love love love the running/thruster cuplet, or any running/lifting cuplet for that matter.
-Friday seemed like a lot of volume, I hope you are eating/resting accordingly.

Stephen R. Lampl 05-16-2010 12:37 AM

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

Thank you for the kind words! Things are finally coming together and I feel like I am thriving on the workouts again!

I loved the DL density thing....couldda gone on a few more rounds, I believe, but I think I missed the point behind this WOD - - induce failure after just a few rounds to develop the neuro-muscular pathway.

The running couplets kill me.....my legs turn to rubber and I sorta end up shuffling through.......gotta get my wind up and learn to use the lactic acid.

Thanks about the eating and resting too. Could use just a little more rest, but otherwise, am doing fairly well, other than having a bit of trouble kicking some of the "crack." It's getting easier again, though - - I can really feel it when I eat poorly.

Stephen R. Lampl 05-16-2010 12:57 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100515 SATURDAY.

CROSSFIT SONORA GRAND OPENING DAY AND FUNDRAISER FOR TUOLUMNE COUNTY SEARCH AND RESCUE.

[/B][/I]Lots of fun today. We did a search and rescue simulation exercise/WOD:
[B]For time:[/B]
50m Sandbag Carry (100#/50#)
500m Row
15 Box Jumps (Tractor Tire) - est 20" high
15 Sledge Hammer Swings Rt.
15 Sledge Hammer Swings Lt.
Rope bag toss (Est 50' / 40') - target - center of tractor tire.
Litter Raise (55#/35#)
50m Sand Bag Carry (100#/50#)
[B]Time: 6:10.[/B] I would have been a lot faster, but I couldn't hit the target with the rope bag(s) for anything - - figure I lost about a minute. I'm guessing I might get passed over for selection to the horseshoe throwing team.....:rofl::rofl:

BTW, met the uncle of one of our fire breathers at our box today. He's an inspirational, athletic 39-year old who has not done a lot of CrossFit workouts. On his first attempt at a 95# snatch, he nails it! Same with a muscle-up.....never has tried one. His nephew demonstrates one using a kip; he ups and does a strict muscle-up by mistake like it was nothing...... Does the word "envy" convey how I feel.....

Stephen R. Lampl 05-16-2010 10:57 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100516 SUNDAY

Rest Day. [/B][/I]Got a bit of a workout at Starbucks today.....some heavy cleaning (with soap, not weights.....) and moving heavy stuff.....

BTW, played around with trying to get a muscle-up yesterday.....I am so close. Need to work on the explosiveness of the kip and the body mechanics and/or increase my "power to weight ratio."

Benjamin R. Greene 05-16-2010 10:58 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve, congrats on all the good workouts. You are an inspiration.

Stephen R. Lampl 05-16-2010 11:36 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Ben!

Laurie Smith 05-17-2010 10:48 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;784624][I][B]100515 SATURDAY.

CROSSFIT SONORA GRAND OPENING DAY AND FUNDRAISER FOR TUOLUMNE COUNTY SEARCH AND RESCUE.

[/B][/I]Lots of fun today. We did a search and rescue simulation exercise/WOD:
[B]For time:[/B]
50m Sandbag Carry (100#/50#)
500m Row
15 Box Jumps (Tractor Tire) - est 20" high
15 Sledge Hammer Swings Rt.
15 Sledge Hammer Swings Lt.
Rope bag toss (Est 50' / 40') - target - center of tractor tire.
Litter Raise (55#/35#)
50m Sand Bag Carry (100#/50#)
[B]Time: 6:10.[/B] I would have been a lot faster, but I couldn't hit the target with the rope bag(s) for anything - - figure I lost about a minute. I'm guessing I might get passed over for selection to the horseshoe throwing team.....:rofl::rofl:

BTW, met the uncle of one of our fire breathers at our box today. He's an inspirational, athletic 39-year old who has not done a lot of CrossFit workouts. On his first attempt at a 95# snatch, he nails it! Same with a muscle-up.....never has tried one. His nephew demonstrates one using a kip; he ups and does a strict muscle-up by mistake like it was nothing...... Does the word "envy" convey how I feel.....[/QUOTE]


Haha...sounded like a blast!!

Stephen R. Lampl 05-17-2010 04:27 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100517 MONDAY

Warm-up:
[/B][/I]Ran 2 mile loop from/to CF Sonora. Walked first 3/4 mile or so. Time = 22:00 approx.
Then: [I][B]CFSWU.[/B][/I]
800m run
DROM
Shoulder pass throughs
Body Circles
10 Hip Extensions
10 GHD sit-ups
25 DUs....Chained 5, then 7. Still can't get the hang of these...

[I][B]WOD: 3 Rounds for time of:
[/B][/I]100m Farmer's Carry (45# Db / 25# Db) --> 50# Db
2 Rope ascents. Sub: 10 rope pull-ups per ascent (total 20 per round)

[B]Time: 8:04[/B] (jumping rope pull-ups).
[I]This WOD was fun, but deceptive . . . looked like it might be an easier one......absolutely fried my forearms/grip.[/I]

Stephen R. Lampl 05-17-2010 04:29 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;785054]Haha...sounded like a blast!![/quote]

Laurie, it was! Nice day and a great turnout.....

BTW, you'll have to pop up here to Sonora and check us out sometime....

Laurie Smith 05-17-2010 04:43 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;785187]Laurie, it was! Nice day and a great turnout.....

BTW, you'll have to pop up here to Sonora and check us out sometime....[/QUOTE]

One Saturday I will!! I'm making it my mission to hit all the nearby affiliates at least once.

Stephen R. Lampl 05-17-2010 04:47 PM

Re: Steve's "I'm not aging quietly" log
 
Cool! I need to check out the one(s) there in Tracy and go see Nick/Terry/Danny's new box (CrossFit Excel) in Manteca. I went several times when they were still in Escalon.

Have you been to CF Modesto yet?

Laurie Smith 05-17-2010 04:53 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;785197]Cool! I need to check out the one(s) there in Tracy and go see Nick/Terry/Danny's new box (CrossFit Excel) in Manteca. I went several times when they were still in Escalon.

Have you been to CF Modesto yet?[/QUOTE]

Not yet, that's next on my list. I went to Excel just this past Saturday. Got to meet Terry's wife. Great lady. I haven't been to the one in Tracy yet either and it's only down the street. :o

Edit: never mind I see the Tracy one is shutting down.

Stephen R. Lampl 05-18-2010 02:46 PM

Re: Steve's "I'm not aging quietly" log
 
Laurie, that's too bad. Wouldda liked to have checked them out....just for grins....

[I][B]100518 TUESDAY

[/B][/I][B][I]Warm-up:
[/I][/B]1 mile walk (about 400m) / run (the rest)
DROM
Shoulder pass throughs
Body circles X x 2
Trunk rotations
15 Hip extensions
15 GHD sit-ups
15 Air squats
10 Pull-ups (subbed ring rows)
10 Ring dips (subbed bar dips and cranked off 10 in a row......Where did those come from?)

[I][B]WOD: From CF Football: Pat Tillman Hero WOD - - Seven Rounds for Time of:
[/B][/I]7 Dead Lifts X 315# (255# --> 225#)
1 Full Gasser (48 or 53 yds X 4) - - we subbed 200m sprint
15 Pull-ups
[B]TIME: 25:36
[/B][I]This may have been the most difficult WOD I've ever done.
[B]D/Ls:[/B] Began with 255# X 2 Rds - - Felt my back round and some pulling in one of my hamstrings, so scaled down to 225#
[B]Runs:[/B] I could barely pick up my feet, let alone run.....more like shuffles...
[B]Pull-ups:[/B] 1st Rd; 15 unbroken, 2nd thru 5th rds; sets of 10, then 5. Rd 6, 9, then 6. Rd 7; 6, 4, 3, 1, 1.

I really like this WOD; it's a great tool for gauging overall fitness via the CF methodology. Gonna make this one my friend.....
[/I]

Dave Coughlin 05-18-2010 06:24 PM

Re: Steve's "I'm not aging quietly" log
 
Congrats on completing Tillman. The DLs, even scaled, are high enough rep count to where it takes every last ounce of will power to complete. :highfive::notworth: to you for paying respects to RIP Pat Tillman in such a warrior-like manner.

Your posterior chain is so whipped, that doing DLs at any weight are a major challenge. I'm glad to see that you are looking forward to trying this one out again. Personally, I think Tillman would be a fantastic final event to any CF Games event. Stagger the starts, like in 2008, and go!


EDIT: BTW Steve, have you checked out this guy's log? I was drawn to his log because of the title, and think you might hve some things in common with Tony. You're pretty close in age/weight to this guy, too.

wfs
[url]http://board.crossfit.com/showthread.php?t=55011[/url]

Stephen R. Lampl 05-18-2010 10:44 PM

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

Thanks so much for the props....I'd sure like to improve the running portion of this WOD. I think my problem is probably related to the relative weakness of my posterior chain and its inability to work efficiently when taxed. I need to throw in some weekly heavy squat and or DL work.....

Thanks for the suggestion to look up Tony's log. He's done an inspirational and outstanding job in such a short time. And the title of his log is certainly fitting.....

Stephen R. Lampl 05-19-2010 07:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100518 TUESDAY -- P.M. Workout:

Warm-up:
[/B][/I]CFSWU (same as a.m. warm-up)

[I][B]Strength Work:
[/B][/I]Dead hang chin ups:
5, 3, 3, 2, 5. Varying rest periods in between attempts.

[I][B]Skill Work:
[/B][/I][B]Burgener Warm-up[/B]
[B]OHS with PVC:[/B]
10 reps X 2
OHS with 18# bar:
10 X 1
[B]Snatch Balance:
[/B]5 X 2 (with PVC)
[B]Snatch:
[/B]5 X 2 (with PVC)
5 X 1 X 18# bar

Stephen R. Lampl 05-19-2010 08:10 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100519 WEDNESDAY - - A.M. Workout:

Warm-up:
[/B][/I]800m run
DROM
Shoulder pass through
15 Squat therapy
10 Hip Extensions
10 GHD sit-ups
10 pull-ups
10 Ring dips (subbed bar dips)
Samson Stretch
Foam Roll (also used lacrosse ball)

[I][B]Skill Work:
[/B][/I]2 Person Clean and Jerk: 235# Definitely strange, different, and fun.

[I][B]WOD: [/B][/I][B]"Tabata Something Else"[/B]
Four full Tabata cycles of 20 seconds on / 10 seconds off (8 rounds each) of:
Pull-ups
Push-ups
Sit-ups
Squats.
[B]SCORE: 323
[/B][I]Last TSE was a year ago - - [B]325, [/B]so really happy with this score today!

[B]P. M. Workout:
Warm-up:
[/B][/I]800m run
DROM
Shoulder pass throughs
10 Hip extensions
10 GHD Sit-ups
Jump Rope Singles: 100 X 3
D. U. Practice: About 10 minutes: Lots of 4s and 5s this time...got tired and was lucky to get a few 2s and 3s......

[I][B]Skill Work:
[/B][/I][B]OHS:[/B] w/PVC
10 reps X 5
w/ 18# bar:
10 X 3
[B]Snatch: [/B]w/ 18# bar:
3 X 3
w/ 28#:
3 X 2.
[I]These really took concentration, occasional tendencies to want to come forward off my heels. Nailed some of the lifts too![/I]


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