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

Stephen R. Lampl 06-22-2010 11:23 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100622 TUESDAY

Warm-up:
[/B][/I]400m Run
DROM
Pass Throughs
Body Circles
10 squats (OHS w/ PVC)
10 Ab-Mat sit-ups
10 Ring Rows (supine pull-ups)
25 Push Press 45#

[I][B]WOD: Four Rounds for Time of:
[/B][/I]20 Kb Swings (1.5 / 1.0 Pood)
20 Walking Lunges (weighted overhead) - 45#/25#/scaled as necessary
10 Burpees
[B]TIME = 13:02 [/B](scaled OH weight to 25#)

[I][B]Strength/Skill Work:
[/B][/I][B]Push-ups:
[/B]5 X 10 (on parallettes)
1 X 10 (on rings)
5 X 5 (rings, feet on box)
[B]Barbell Bent-over Rows:[/B] 85#
5 X 10
[B]Barbell Curls [/B](Yeah, I know.....) 65#
5 X 5
[B]Air Squats:
[/B]5 X 25. Work for time of one per second. Rest no more than 2:00 between sets.

[B]Burpee Challenge Day 22 - [/B]22 Burpees (253).

Joe Bernard 06-23-2010 12:29 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;800689]Joe, Great to hear from you - - thanks for stopping by. Lots has gone on in the past 6 - 8 months. Found out that the hamstrings were letting go due to my having an extremely weak posterior chain - - big muscle imbalance the hammies were just not designed to handle. Basically started over again in Feb....had to take 4 mos off - - never again! How are things on your end? God Bless - - have a truly blessed day! Steve[/QUOTE]

Oh jeez, sorry to hear about that, glad things are better now. How did you find out about the muscle imbalance?

My right hamstring is doing better, I've been in Italy studying abroad for the past five weeks so I haven't really been working out a whole lot, just walking around ALOT; more than I ever have in my life lol. I have gotten lazy with stretching it, but it seems to be feeling better. The true test will be next week, I get home this saturday and am starting back up with my affiliate next monday...hopefully it holds up.

It's good to see you back on your feet and in full steam again. Good luck with everything going forward!

Richard Macaulay 06-23-2010 02:53 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;800698][I][B]100622 TUESDAY

Warm-up:
[/B][/I]400m Run
DROM
Pass Throughs
Body Circles
10 squats (OHS w/ PVC)
10 Ab-Mat sit-ups
10 Ring Rows (supine pull-ups)
25 Push Press 45#

[I][B]WOD: Four Rounds for Time of:
[/B][/I]20 Kb Swings (1.5 / 1.0 Pood)
20 Walking Lunges (weighted overhead) - 45#/25#/scaled as necessary
10 Burpees
[B]TIME = 13:02 [/B](scaled OH weight to 25#)

[I][B]Strength/Skill Work:
[/B][/I][B]Push-ups:
[/B]5 X 10 (on parallettes)
1 X 10 (on rings)
5 X 5 (rings, feet on box)
[B]Barbell Bent-over Rows:[/B] 85#
5 X 10
[B]Barbell Curls [/B](Yeah, I know.....) 65#
5 X 5
[B]Air Squats:
[/B]5 X 25. Work for time of one per second. Rest no more than 2:00 between sets.

[B]Burpee Challenge Day 22 - [/B]22 Burpees (253).[/QUOTE]


I was super super impressed with all of this until i saw the barbell curls....what is this nonsense????

Haha awesome as always Steve.

Ricky

Stephen R. Lampl 06-23-2010 07:41 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Joe Bernard;801083]Oh jeez, sorry to hear about that, glad things are better now. How did you find out about the muscle imbalance?

My right hamstring is doing better, I've been in Italy studying abroad for the past five weeks so I haven't really been working out a whole lot, just walking around ALOT; more than I ever have in my life lol. I have gotten lazy with stretching it, but it seems to be feeling better. The true test will be next week, I get home this saturday and am starting back up with my affiliate next monday...hopefully it holds up.

It's good to see you back on your feet and in full steam again. Good luck with everything going forward![/quote]
Joe,

Thanks. Found out about the imbalance by both reading about the causes and remedies for hamstring tears and also by virtue of the CF workouts. Box jumps, Tabata squats (with low numbers), difficulty with "exploding out of the hole" (bottom of back squats, cleans, or other lifts with pulls from the ground) have been examples of just not having the power to be proficient. Oddly enough, running is another example. I'm starting to see my times drop a bit and it is becoming easier to run.

Here's hoping things go well for you next week. I have to agree that all the walking probably did you a world of good. Just be sure to take it easy and give yourself some time - - and do LOTS of warming up!

Take care!

Stephen R. Lampl 06-23-2010 07:44 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Richard Macaulay;801102]I was super super impressed with all of this until i saw the barbell curls....what is this nonsense????

Haha awesome as always Steve.

Ricky[/quote]
Ha! Thanks Ricky - - I figured you, if anyone, would catch that! :rofl:.

Oddly enough, the isolation from the ring pull ups, curls, and supine grip (regular) chins are hopefully going to help me get some better upper arm strength. Kinda lacking there......

Stephen R. Lampl 06-23-2010 11:22 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100623 WEDNESDAY - - REST DAY

[/B]Okay....so I couldn't stay away from it either.....
[B]
Warm-up: [/B][/I]
800m Walk
800m Run
DROM
Arm Circles
Pass Throughs
Body Circles
10 X OHS (PVC)
10 X GHD Sit-ups
10 X Back Extensions
10 X Ring Row (supine pull-ups)
10 Push-ups
25 Double Unders (all done single/double)
Foam Rolling / LaCrosse ball deep tissue work...

[I][B]WOD: Alternate (From CF Main Page)
3 Rounds for Time of:
[/B][/I]15 Dumbbell Thruster 50#/35# [B]---> 25#[/B] (no 35# Dbs).
30 GHD Sit-ups [B]---> Ab-Mat Sit-ups (unanchored)
TIME = 4:48

[I]Strength/Skill:
[/I][/B][B]Weighted Box Jumps - 17" tire
[/B]3 X 10 X 10# Dbs
2 x 10 X 15# Dbs
[B]Air Squats
[/B]5 X 25; rest 90 seconds between sets.

Laurie Smith 06-23-2010 11:45 AM

Re: Steve's "I'm not aging quietly" log
 
Great time!!:yikes:

Stephen R. Lampl 06-23-2010 02:42 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;801367]Great time!!:yikes:[/quote]
Thanks, Laurie! I really liked this WOD (so did my flaky elbow...).

Stephen R. Lampl 06-24-2010 01:42 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100624 THURSDAY

Warm-up:
[/B][/I]1200m Walk (pretty stiff today....)
400m Run
DROM
Trunk Rotations
Trunk Twisters
Arm Circles
Pass Throughs
Body Circles
15 X OHS (PVC)
10 X Push-ups
10 X Pull-ups
10 X OHS (PVC)
5 X Push-ups
5 X Pull-ups
10 X GHD Sit-ups
10 X Hip Extensions
Hand Stand Practice - - got 5 seconds un-supported (feet away from wall)!
25 DUs (did single/double)

[I][B]WOD: Bodyweight Fight Gone Bad
[/B][/I]Perform 3 rounds for time of the following five exercises, resting precisely 1 minute between rounds. Score is your total reps of all exercises/rounds.
Push-ups
Pull-ups
Squats
Sit-ups
Burpees
[B]SCORE = 341
[/B][I]I [B]sucked[/B][/I][I] at the squats, push-ups, and burpees. Plain and simple. Sit-ups were pretty easy and pull-ups went as I expected.

[B]Additional "Mini-WOD": Max Effort 100m Row
[/B][/I][B]Time = 17.7 seconds.
[/B][I]Couldn't seem to drop it below that today - - will try again soon - - I think I can do 14 seconds if I pull hard and fast.....

[/I]BTW, Thank you to all who have stopped by and visited or posted to my log over the last year and a half. I will be logging my workouts on the "Beyond the Whiteboard" site from this point forward, but I will keep in touch with and follow the great work going on at the "Over 50 CrossFitters, Sign In" thread and check in here from time to time on this Log.

Thanks for all the encouragement and support!

Steve

Laurie Smith 06-24-2010 02:26 PM

Re: Steve's "I'm not aging quietly" log
 
Nice job!! I can't even do a hs hold away from the wall. I'm still working on hspu's!!:highfive:


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