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

[I][B]090615 MONDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]Added OHS with PVC X 10. Due to week off, dropped reps of GHD situps and back extensions to 15 from 30 and push ups to 10. Getting back into it [U]safely[/U]!

[B][I]Strength Work: [/I]
Pull-up therapy:
Rows[/B] (subbed use of Smith Machine bar for rings) 10 X 3 (chest to bar).
[B]Static Holds[/B] in "up" position: 15 sec X 5
[B]Pull-ups - parallel (close) grips - dead hang:[/B] 4, 6, 6, 4.5, 5 = 25

[I][B]Kipping Pull-up Practice:
[/B][/I]Think I may have finally gotten timing down - - they came fairly easily today: 9, 6, 6 (grip and arms fried)....

[I][B]Form Work:
[/B][/I][B]OHS Rudiments
[/B]PVC X 10 X 3. Had CF buddy check my form on the last set. First four or five reps were a bit "shaky" he said, but the last were solid.

[I][B]WOD: 5K Run. (Subbed interval work).
Warm-up:
[/B][/I]Walk 1:00 at 2.5 MPH
Walk 1:00 at 3.5 MPH
Walk 3:00 at 4.0 MPH
[I][B]Running:[/B][/I]
Run 500m at 5.5 MPH, rest (walk) 2:30 minute at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.0 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.5 MPH for 1:00 minute, walk 1:30 at 4.0 MPH
Run 9.5 MPH for 0:45 minute, walk (cool down) 4:00 at 4.0 MPH
Walk 1:00 at 3.2 MPH

Total time, approx. 30:00. Total distance: 2.25 miles. Took it a bit easy today after laying off a week - - and felt a little mild soreness from R/Achilles on last run. It's finally getting better.....

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

[I]Correction to yesterday's workout post:
[/I]
My 500m run should have read a 400m run - - 1/4 mile on the hamster trainer....

[I][B]090616 TUESDAY

Warm-up:
[/B][/I][B]Rowing: [/B]1,000m X 2. Total time, about 9:20 for both (2:20 per 500 pace).
[B]CF Redding WU.[/B] Added OHS X 10, raised # of push-ups, GHD situps, and back ext. to 20 reps.

[I][B]Form Work:
[/B][/I][B]OHS [/B](used PVC pipe for all reps).
10 X 5 sets. Form feeling better all the time. Using slightly wider stance right now to assist in countering tendency to turn toes out as reps increase.

[I][B]WOD: [/B][/I][B]
Press Series: Shoulder Press, Push Press, and Push Jerk 3 X 5s.
[I]Warm-up:
[/I][/B]SP - PVC X 15, PP - PVC X 15, PJ - PVC X 15.
SP X 45# X 10, PP X 45# X 10, PJ X 45# X 10
[I][B]Working:
[/B][/I][B]Shoulder Press
[/B]95# X 3, 115# X 3, 125# X 2 (F3), 120# X 2 (F3), 120# X 2 (F3).
[B]Push Press:
[/B]115# X 3, 125# X 3, 135# X 3, 145# (F,F,F), 140# X 1 (F2) 1, [B][COLOR=Red]140# X 3[/COLOR][/B]. [COLOR=Red][B]PR[/B] for reps and weight![/COLOR]
[B]Push Jerk:
[COLOR=Red]135# X 3[/COLOR][/B], 135# X 1, F, 1; 135# X 3, 135# X 2 (F3), 135# X F, 1, F. [COLOR=Red][B]PR [/B]for reps and weight.[/COLOR]
[I]I need to drop the weight on the push jerks and concentrate on getting under the weight with confidence and consistency. 135# went up easily when I "got it right." [/I]

[I][B]Strength Work:
[/B][/I][B]Dips (bar): [/B]
Full ROM with slight jump assist; 10 X 2.
Unassisted full ROM 10 X 1. [I]First time I've been able to do these unassisted/Full ROM since November, when I got bursitis in my shoulder.[/I]!

[B]Kipping Pull-up Work: [/B](Used parallel grip)
10, 10, 10, 9, 11 = [COLOR=Red][I][B]50 - PR [/B]for reps and consistent sets.[/I][/COLOR]

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

Quite a bit of red in your last entry:) Red equals PRs, very nice!

Way to put that heavy sh_t over your head today, Steve:highfive: I'm sure you're happy with today's shoulder work; however, I imagine you are more stoked about your pullup work.

Kudos.

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

Thanks, Dave!

I'm stoked about both, actually. I felt a little down during my workout because for the most part, the presses felt heavy (haven't done them for a while) and I thought I lost ground. That was only the case with the SPs, but this wasn't bad. And you are right - - I really am pleased with the pull-ups. The ring rows (subbing the Smith machine bar until I can afford to buy a set of rings) and parallel grip pull-ups are really helping me.

I really feel good about my programming right now. I'll get back to hitting regular WODs soon - - as my strength and form continue to improve.

Take care and be safe!

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

I want you to play bass for me!!!!! :) :)

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

Thanks, Sam - - wish I could play full-time; what a great "job" that would be!

[I][B]
090617 WEDNESDAY

REST DAY TODAY.
[COLOR=Blue]
NEWS FLASH..........[/COLOR]

[/B][/I][B][COLOR=Orange]CrossFit Sonora's[/COLOR] [/B]website [URL="http://www.crossfitsonora.com/"]http://www.crossfitsonora.com[/URL] (w/f/s) is up and running! More info later, as things progress......

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

[I][B]090618 THURSDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU - modified.

[/B][I][B]Quick WOD: [/B][/I][B]For time:
12 - 9 - 6 of:
Bench Press (80% BW) -> 155#
Pull-ups.
[/B][I]Did not do this WOD - - see note below.[/I]
[B]
[I]Warm-up:[/I][/B] 45# X 15, 95# X 5, 135# X 3.

[I][B]NOTE: [/B][/I]135# felt really heavy and was hard to get up, didn't even think of trying 155...... Feeling out of sorts today - no energy, depressed (can't find work) and ate like an idiot yesterday.

[I][B]Kipping Pull-ups: [/B][/I](Could tell my strength/energy was off, yet these came more easily than in the past...)
[B]OH grip: [/B]10, 10, 5, 2, (switched to parallel grip), 3, 10, 10, 10 = 60.

[I][B]Later.......Rowing:
Warm-up: [/B][/I][B]500m: [/B]2:12
[I][B]"Intended WOD": [/B][/I][B]3 rounds of 1 min on, 1 min off X 3. DNF....:ranting2:
[/B]I got 1/3 round before I just fell apart.....
1:00 min at 1:36 pace - 312m, rest 1:00,
0:30 at 1:33 pace (quit here).....[U][I]absolutely spent[/I][/U]. Rested 5:00
Rowed 500m as cool down: 1:51.

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

[QUOTE=Stephen R. Lampl;609362]
[COLOR=Blue]
NEWS FLASH..........[/COLOR]

[/B][/I][B][COLOR=Orange]CrossFit Sonora's[/COLOR] [/B]website [URL="http://www.crossfitsonora.com/"]http://www.crossfitsonora.com[/URL] (w/f/s) is up and running! More info later, as things progress......[/QUOTE]

nope...site not working.....

are you involved in this venture? sorry i'm not up to date on what's going on anymore!

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

[quote=Nancy Cohen;610087]nope...site not working.....

are you involved in this venture? sorry i'm not up to date on what's going on anymore![/quote]

Hi Nancy,

Sorry about the site - - it was working yesterday when I posted the link and this morning. Perhaps I was a bit premature in posting it. As for being involved, I was hoping to be, but do not know at this point. The person who applied for and received affiliation has been working hard on getting everything organized. I'll keep you posted.

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

[I][B]090619 FRIDAY

Warm-up:
[/B][/I][B]Walk 4.0 MPH: [/B]10:00 / Dist .63 miles / 1.5% incline.

[B]CF Redding WU: [/B]Modified. Subbed hollow rocks X 10 for GHD situps.

[I][B]WOD warm-up:
[/B][/I][B]Clean and Jerk:
[/B]45# X 5; 65# X 5, 95# X 5, 115# X 5, [B][COLOR=Red]135# X 3 (PR for C&J weight/reps)[/COLOR][/B]
[I][B]WOD: "Train Wreck" (Cindy meets Grace) - WOD courtesy of CrossFit Redding[/B] (Gee thanks, guys!)
[B] 3 Rounds for time of:
5 round of "Cindy" [/B](5 pull-ups, 10 push-ups, 15 squats)
[B]10 Clean and Jerk X 135# --> scaled to 95#
[/B][/I][B]Time = 32:10[/B]
This was a true pain-fest! Sets of squats and C&J were pretty broken.

[I][B]Other "Stuff"
[/B][/I][B]Box Jumps (16" bench):[/B] 10 X 5 = 50.

[B]Max Reps Kipping Pull-ups: [/B]12 X 1 set. I think I could have done a couple more, but my grip started to fail.

[B]Spinning: [/B]20:00 min. / L3 - L6 / 6.2 miles. 110 - 125 RPM. 10:00 min @ L5.