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

Stephen R. Lampl 02-20-2010 04:01 PM

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!

Stephen R. Lampl 02-20-2010 04:11 PM

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!!!!!

Helen Lawson 02-21-2010 12:02 PM

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!)

Stephen R. Lampl 02-21-2010 09:06 PM

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!

Stephen R. Lampl 02-21-2010 09:08 PM

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]

Stephen R. Lampl 02-22-2010 11:16 PM

Re: Steve's "I'm not aging quietly" log
 
2 Attachment(s)
[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]

Nancy Cohen 02-23-2010 09:00 AM

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!

Stephen R. Lampl 02-23-2010 01:15 PM

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:

Stephen R. Lampl 02-23-2010 01:28 PM

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]

Stephen R. Lampl 02-25-2010 12:36 AM

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]


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