|
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;495836]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!![/QUOTE] You must be so excited! Injuries can be so frustrating, but recovering from them is a great feeling! Congrats! |
Re: Steve's "I'm not aging quietly" log
Congrats on running a mile!!!!
If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :) |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Jenna Rettenmayer;497853]Congrats on running a mile!!!!
If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :)[/QUOTE] I could use them if you wouldn't mind PMing me a link. |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;497506]You must be so excited! Injuries can be so frustrating, but recovering from them is a great feeling! Congrats![/quote]
There are no words, my friend! I am flat [I][B]elated![/B][/I] [quote=Jenna Rettenmayer;497853]Congrats on running a mile!!!! If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :)[/quote] Thanks, Jenna. Are you kidding? I'd love any info you've available. I really think that's where I've headed without knowing......I feel good hip involvement and when I'm conscious of engaging the hips and landing with soft, mid foot footfalls with rearward motion already happening, it seems my effort goes down and speed/efficiency goes up. Talk about putting a smile on my face!! Sorry I'm rambling, but I am sooooooo jazzed! :run::run: |
Re: Steve's "I'm not aging quietly" log
[I][B]TUESDAY 090120
Warm-up: Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 108 (I can tell I've laid off the CFE / aerobics a bit too long......). [B]CFWU X 1 plus shoulder dislocates, body circles. [COLOR=Navy][U]Main Page WOD:[/U] "Mr. Joshua" Five Rounds for Time of: 400m Run 30 GHD Sit-ups 250# Dead Lift X 15 reps[/COLOR] Warm-up (DLs): 45# X 15 135# X 15 225# X 3 [/B](Felt Rx'd weight or even BW - 203# - was too high to safely use for 15 X 5. Scaled to 185#) [B]My WOD:[/B] [B]Five Rounds for Time: 400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!) [B]30 GHD Sit-ups 185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!) [B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR] [/B]Tried this WO on 10/0/08 scaled: .25 miles stationary cycling @ L5 and 110 RPM 30 GHD sit-ups 135# X 15 DL Time = 26:15 for THREE rounds. [B]Pull-ups: all but four were dead-hang. 4 OH grip, 5 UH, 5 UH, 5 UH, 3 UH, 4 OH kipped = 26. New Year's Challenge: Day 20 X 2 = 40 Burpups. Broke into 4 groups X 10. [/B](No make ups today - - fried from the WOD!!). What an awesome day. :run::pepper::run::pepper: [/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;498214][I][B]TUESDAY 090120
Warm-up: Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 108 (I can tell I've laid off the CFE / aerobics a bit too long......). [B]CFWU X 1 plus shoulder dislocates, body circles. [COLOR=Navy][U]Main Page WOD:[/U] "Mr. Joshua" Five Rounds for Time of: 400m Run 30 GHD Sit-ups 250# Dead Lift X 15 reps[/COLOR] Warm-up (DLs): 45# X 15 135# X 15 225# X 3 [/B](Felt Rx'd weight or even BW - 203# - was too high to safely use for 15 X 5. Scaled to 185#) [B]My WOD:[/B] [B]Five Rounds for Time: 400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!) [B]30 GHD Sit-ups 185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!) [B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR] [/B]Tried this WO on 10/0/08 scaled: .25 miles stationary cycling @ L5 and 110 RPM 30 GHD sit-ups 135# X 15 DL Time = 26:15 for THREE rounds. [B]Pull-ups: all but four were dead-hang. 4 OH grip, 5 UH, 5 UH, 5 UH, 3 UH, 4 OH kipped = 26. New Year's Challenge: Day 20 X 2 = 40 Burpups. Broke into 4 groups X 10. [/B](No make ups today - - fried from the WOD!!). What an awesome day. :run::pepper::run::pepper: [/I][/QUOTE] WOOT WOOT! STEPHEN IS ROCKIN' THE HOUSE or shoud I say BOX?!!! That is so awsome about your DL!! Way to go :highfive: And those dead hang PU's-WOW dude! And the burpee shi*---those suck even in 10's. I'm proud of you!! |
Re: Steve's "I'm not aging quietly" log
[quote=Keith Walker;498220]WOOT WOOT! STEPHEN IS ROCKIN' THE HOUSE or shoud I say BOX?!!!
That is so awsome about your DL!! Way to go :highfive: And those dead hang PU's-WOW dude! And the burpee shi*---those suck even in 10's. I'm proud of you!![/quote] Keith, Thank you for the props.....I'm speechless (again!)..............NOT :D (there are those who wish I were.....). Your kind words mean so much! |
Re: Steve's "I'm not aging quietly" log
Man Steve...I remember the first couple posts in your log. You've come so far. Truly outstanding work, very motivating.
I'm nominating you for a CrossFit Success Story for CrossFit Radio... |
Re: Steve's "I'm not aging quietly" log
[quote=Charles Bennington;498245]Man Steve...I remember the first couple posts in your log. You've come so far. Truly outstanding work, very motivating.
I'm nominating you for a CrossFit Success Story for CrossFit Radio...[/quote] OMGosh, Chuck. Now I [I][B]really am[/B][/I] speechless. And I cannot thank you enough for all your support and wisdom! |
Re: Steve's "I'm not aging quietly" log
Stephen,
Great improvement on Mr. Joshua! Fantastic! You added weight and two rounds. You totally deserve the nomination. :highfive: |
Re: Steve's "I'm not aging quietly" log
[quote=Charles Bennington;498245]
I'm nominating you for a CrossFit Success Story for CrossFit Radio...[/quote] :yeahthat: Great idea! Yes, Steve, you've come a long way Baby! |
Re: Steve's "I'm not aging quietly" log
[quote=Vanessa Sisson;498419]Stephen,
Great improvement on Mr. Joshua! Fantastic! You added weight and two rounds. You totally deserve the nomination. :highfive:[/quote] Thank you, Vanessa. I [I][B]am[/B][/I] tongue tied......... |
Re: Steve's "I'm not aging quietly" log
[quote=Christin Street;498442]:yeahthat: Great idea! Yes, Steve, you've come a long way Baby![/quote]
Thanks, Christin! Still at a loss for words....... Nice new avatar pic, by the way. Hard to imagine you sitting still long enough for a portrait! |
Re: Steve's "I'm not aging quietly" log
Stephen, you should be dang proud of the work you're doin.' :notworth:
When you go to SD for your cert (which is amazing and cool as well!) let me know if you have time for a pit stop in SB. I'm heading up to Mammoth on Sunday. :pepper: And looks like I just might luck out in the snow department! Geez, it's been so dry lately, so if my timing is right for fresh snow, I'll be in heaven! |
Re: Steve's "I'm not aging quietly" log
I second (or third... fourth... fifth...) the nomination of Steve! Steve, you just don't ever get down. At least if you do, you don't let that get you down! (that make sense?)
Keep going dude. You'll be smokin' us soon! You've got the determination and the willpower to progress, and it's paying off. Great job. |
Re: Steve's "I'm not aging quietly" log
[I][B]WEDNESDAY 090121
REST DAY. Time to catch up on the New Year's Challenge. Warm-up: Jump Rope singles - 2:00 [/B]Tried for a couple of double unders. No dice. [B]Shoulder Dislocates Body Circles Push-ups X 10 Squats X 30 Pull-ups DH, X 3 OH, 4 UH (7 total). [/B][B] Make-up: Day 15 X 2 Burpups = 30 Make-up: Day 17 X 2 Burpups = 34 Total Make-ups owed = 64 Today, Day 21 X 2 Burpups = 42 So...........I did 106 Burpups! (a WOD in itself!) [/B]Broken into sets of 10 X 6; 12 X 1, 15 X 2, and 4 X 1 = [B]106 [/B]Not timed, but took me a little over half an hour. [/I] |
Re: Steve's "I'm not aging quietly" log
[quote=Nancy Cohen;498821]Stephen, you should be dang proud of the work you're doin.' :notworth:
When you go to SD for your cert (which is amazing and cool as well!) let me know if you have time for a pit stop in SB. I'm heading up to Mammoth on Sunday. :pepper: And looks like I just might luck out in the snow department! Geez, it's been so dry lately, so if my timing is right for fresh snow, I'll be in heaven![/quote] Nancy, Thank you so much! Don't know if I'll have time, or exactly what is in the offing, schedule wise........I'll let you know. I hope you have a blast @ Mammoth. We're supposed to get a bit of snow (1 to 3 inches) here between 5,500 and 7,500 feet, so Mammoth should get a bunch. Our local resort, Dodge Ridge, is at about 6,500, so perhaps I might get a chance at a lesson or two if there's time..... |
Re: Steve's "I'm not aging quietly" log
[quote=Bob Guere;498824]I second (or third... fourth... fifth...) the nomination of Steve! Steve, you just don't ever get down. At least if you do, you don't let that get you down! (that make sense?)
Keep going dude. You'll be smokin' us soon! You've got the determination and the willpower to progress, and it's paying off. Great job.[/quote] Bob, Thank you too!! I am generally a pretty "up" person, so I gotta keep smilin'. Of course, Chery tells me it's getting old that I get home from my WO and always say, "Boy, that one sucked!" But, I am having a blast. Thanks for the encouragement! |
Re: Steve's "I'm not aging quietly" log
Steve,
How did you make out with that pulled hammy. I did a number on mine today. Serves a 47 year old right for trying to keep up with the 27 year olds. We had the following WOD scheduled at 6:00 AM this morning: 21-15-9 225 lb Deadlifts box jumps ring dips Our coach suggested that I scale it back since she never saw my max deadlift. I figured that I would try it, and back off as needed. I was sure I could deadlift 225, but I thought the reps might be a problem. I should have scaled it back right then and there, but no, I have a 27 year old brain in a 47 year old body, so I am going for it. Very stupid. On the very first lift, I felt that God awful knot spasm up in my left inside hammy about halfway up the thigh with the dreaded popping sensation. More cramp than pop, but enough to make me stop immediately. End of WOD. I did do some pushups and ring dips but that was it. It is more tight and sore rather than raw pain. I have no bruising, but it is tender to touch. I can air squat and climb steps without too much pain, but I know I did something. My stride definitely is not right, and I have to work to kick my leg forward to walk. Hopefully, I am only looking at Grade 1, but I don't know. I am going to see a local sports medicine doc tommorow to play it safe, and I want to get back in the game as soon as I can without aggravating it. Right now, it is rest for 3 to 4 days at least, ice, compression, and elevation. I saw that Riptoe post regarding his rehab plan. Did you use that? It makes sense, but looks fairly aggressive, so I was wondering how this works for us older athletes. Squats with a bar only seems a little scary at the moment (as opposed to this morning's foolish bravado). Maybe in 3 or 4 days. Hopefully, I didn't do too much damage. What a dope I am. Months of progress at risk. Penalty assessed for failure to leave the ego at the door. Never again........well you know how that goes. All I know is: quitting is NOT an option. I think I need to pay attention to this topic. Ray |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;498830]Nancy,
Thank you so much! Don't know if I'll have time, or exactly what is in the offing, schedule wise........I'll let you know. I hope you have a blast @ Mammoth. We're supposed to get a bit of snow (1 to 3 inches) here between 5,500 and 7,500 feet, so Mammoth should get a bunch. Our local resort, Dodge Ridge, is at about 6,500, so perhaps I might get a chance at a lesson or two if there's time.....[/QUOTE] No pressure. I'm sure you'll be in a hurry to get to SD, and then in a hurry to get home. But.....just in case! And hey, everybody has to stop and pee somewhere...may as well be in SB. Lookin' good for snow! Started raining here a couple hours ago! :pepper: |
Re: Steve's "I'm not aging quietly" log
[quote=Ray McKinley;499129]Steve,
How did you make out with that pulled hammy. I did a number on mine today. Serves a 47 year old right for trying to keep up with the 27 year olds. We had the following WOD scheduled at 6:00 AM this morning: 21-15-9 225 lb Deadlifts box jumps ring dips Our coach suggested that I scale it back since she never saw my max deadlift. I figured that I would try it, and back off as needed. I was sure I could deadlift 225, but I thought the reps might be a problem. I should have scaled it back right then and there, but no, I have a 27 year old brain in a 47 year old body, so I am going for it. Very stupid. On the very first lift, I felt that God awful knot spasm up in my left inside hammy about halfway up the thigh with the dreaded popping sensation. More cramp than pop, but enough to make me stop immediately. End of WOD. I did do some pushups and ring dips but that was it. It is more tight and sore rather than raw pain. I have no bruising, but it is tender to touch. I can air squat and climb steps without too much pain, but I know I did something. My stride definitely is not right, and I have to work to kick my leg forward to walk. Hopefully, I am only looking at Grade 1, but I don't know. I am going to see a local sports medicine doc tommorow to play it safe, and I want to get back in the game as soon as I can without aggravating it. Right now, it is rest for 3 to 4 days at least, ice, compression, and elevation. I saw that Riptoe post regarding his rehab plan. Did you use that? It makes sense, but looks fairly aggressive, so I was wondering how this works for us older athletes. Squats with a bar only seems a little scary at the moment (as opposed to this morning's foolish bravado). Maybe in 3 or 4 days. Hopefully, I didn't do too much damage. What a dope I am. Months of progress at risk. Penalty assessed for failure to leave the ego at the door. Never again........well you know how that goes. All I know is: quitting is NOT an option. I think I need to pay attention to this topic. Ray[/quote] Ray, Welcome to the boards!! I apologize in advance for the long-winded response....... So sorry to hear about your pulled hamstring. I sincerely hope that yours is only a Level-1/Grade-1 tear. I have to agree that your decision to see your sports medicine doc right away is wise. I was extremely fortunate in that my injured hammies did not require medical intervention, but rather, a month of solid rehab work and absolute care in ensuring no stress was improperly applied to the hamstrings and/or posterior chain. That meant, light weights, if any and proper form. I'm not a good one to speak of proper form. As a (still relative) newbie, I am very leary of "breaking" something. And the rub is.......I tore my hamstrings just doing "good mornings", once with a 45# bar, the other leg using PVC! I now warm up religiously......generally at least 10:00 on a stationary bicycle at a moderate rate and light to moderate load, then follow up with the CFWU or a workout-related warm-up. If there is a lot of posterior chain involvement and things are heavy for me, I might go 20:00 and/or involve other exercises. Also, I did use Coach Rip's rehab program - - after a fashion. His method is a sure-fire way to rehab the injury (if it is indeed, just a Level-1 tear) and at the same time, will increase your strength assist your form. I scaled back on the number of reps and sets, simply due to feeling some pulling in the injury sites. Rather, I did more functional stuff, like walking, using the Versa Climber or StairMaster (lots of hammie involvement and repetitive motion, but at much less than body weight), and rowing. I also did several sets of air squats (e.g., 3 or 4 X 15). After about one month, I started back in on other WODs, albeit with trepidation. I am still apprehensive about injuring myself, but tend to go way overboard with my warm-ups and or lift progression. At the Redding affiliate the other day, where we did a 21-15-9 WOD of 1/2 BW deadlifts and burpees, I had some serious problems with my DL form. The trainer then spent some time with me and we corrected my form to the point that I was able to nail my DLs on Mr. Joshua yesterday with the higher weight. I am sure that without the extra coaching, I'd have been unable to hoist the weight I used, or worse, would have hurt myself. You are definitely on the right track with the "RICE" - rest, ice, compression, and elevation. I'd also add foam rolling after about four days and if you can tolerate them, anti-inflammatory meds (ibuprofen), but ask your Dr. first. Don't feel bad about the ego thing, Ray. I think rather that it is more the desire to better one's self over ego and I think CF brings this out in all of us. I feel like a 17 year old in a 58 year old body, but am finding out that as I progress (slowly and carefully, I might add), I am becoming more competitive with myself and perhaps others. I am totally impressed with what the human body is capable, even at my age! Keep at it! You'll be back to snuff in no time! Please feel free to post or PM me anytime. There are also a ton of great people out here on the boards who are, I'm sure, way more knowledgeable than I about these injuries and perhaps, they can offer additional or better advice. Try posting your injury info on the "Injuries and Illnesses" section of the Forum. Best of luck! |
Re: Steve's "I'm not aging quietly" log
[quote=Nancy Cohen;499142]No pressure. I'm sure you'll be in a hurry to get to SD, and then in a hurry to get home. But.....just in case! And hey, everybody has to stop and pee somewhere...may as well be in SB.
Lookin' good for snow! Started raining here a couple hours ago! :pepper:[/quote] Thanks, Nancy! Good point.......about the..........."rest stops!" :D As for the snow, still pretty warm here at the 4,600 foot level on the west side of the Sierras....If you haven't, go to [URL="http://www.nws.noaa.gov/"]http://www.nws.noaa.gov[/URL] which is the direct link to the National Weather Service. They tend to be pretty accurate and you can specify local forecasts by zip code or geographic location. Take care and have fun up there! |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;498825][I][B]WEDNESDAY 090121
REST DAY. Time to catch up on the New Year's Challenge. Warm-up: Jump Rope singles - 2:00 [/B]Tried for a couple of double unders. No dice. [B]Shoulder Dislocates Body Circles Push-ups X 10 Squats X 30 Pull-ups DH, X 3 OH, 4 UH (7 total). [/B][B] Make-up: Day 15 X 2 Burpups = 30 Make-up: Day 17 X 2 Burpups = 34 Total Make-ups owed = 64 Today, Day 21 X 2 Burpups = 42 So...........I did 106 Burpups! (a WOD in itself!) [/B]Broken into sets of 10 X 6; 12 X 1, 15 X 2, and 4 X 1 = [B]106 [/B]Not timed, but took me a little over half an hour. [/I][/QUOTE] Holy Crapola!! 106 burpees?!! YUCK! That's awesomeQ :highfive:.........not to mention your other work on this WOD! You rock, my man!!:D |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;498825][I][B]WEDNESDAY 090121
REST DAY. Time to catch up on the New Year's Challenge. Warm-up: Jump Rope singles - 2:00 [/B]Tried for a couple of double unders. No dice. [B]Shoulder Dislocates Body Circles Push-ups X 10 Squats X 30 Pull-ups DH, X 3 OH, 4 UH (7 total). [/B][B] Make-up: Day 15 X 2 Burpups = 30 Make-up: Day 17 X 2 Burpups = 34 Total Make-ups owed = 64 Today, Day 21 X 2 Burpups = 42 So...........I did 106 Burpups! (a WOD in itself!) [/B]Broken into sets of 10 X 6; 12 X 1, 15 X 2, and 4 X 1 = [B]106 [/B]Not timed, but took me a little over half an hour. [/I][/QUOTE] Damn dude. 106 is a lot of burpees. Nice work again! |
Re: Steve's "I'm not aging quietly" log
Stephen!
What's the Burpee /New Year Challengeexactly? Is it like the older challenge where you are supposed to add a burpee to each day until you reach 100? Congrats on doing 106! Ugh...hurts me just thinking about it. |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;497429][I][B]SUNDAY 090118
[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!! [/QUOTE] That's awesome Steve! :highfive: Congrats! [QUOTE=Charles Bennington;498245]I'm nominating you for a CrossFit Success Story for CrossFit Radio...[/QUOTE] :yeahthat: [QUOTE=Stephen R. Lampl;498214] [B]My WOD:[/B] [B]Five Rounds for Time: 400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!) [B]30 GHD Sit-ups 185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!) [B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR][/b] [/QUOTE] Great PR! :pepper::kicking0: Wow, certification, affiliation, nomination, PR's, you must be feeling great! Thats too much to handle! |
Re: Steve's "I'm not aging quietly" log
[quote=Vanessa Sisson;499587]Stephen!
What's the Burpee /New Year Challengeexactly? Is it like the older challenge where you are supposed to add a burpee to each day until you reach 100? Congrats on doing 106! Ugh...hurts me just thinking about it.[/quote] Vanessa, The New Year's Challenge is one Ted Apollo came up with (thanks, Ted! :D) which takes each day of the month and adds two burp-ups (burpee followed by a pull-up), burpees, or pull-ups (your choice). So, for the 10th day of the month, it would be 20 burp-ups, etc. It's fun, just don't miss too many days...... |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;499583]Damn dude. 106 is a lot of burpees. Nice work again![/quote]
Thanks, Justin! Now, If I could just do them unbroken! |
Re: Steve's "I'm not aging quietly" log
[quote=Helen Lawson;499696]That's awesome Steve! :highfive: Congrats!
:yeahthat: Great PR! :pepper::kicking0: Wow, certification, affiliation, nomination, PR's, you must be feeling great! Thats too much to handle![/quote] Wow Helen, Thank you so much for the props and encouragement (and wise training advice)! I do feel great.....I think I'm [I][B]drunk[/B][/I] on the Kool Aid! The affiliation thing is still a bit off and not a done deal, but we're working on it. Business plan, research, etc. all going well anyway. Take care! |
Re: Steve's "I'm not aging quietly" log
[quote=Keith Walker;499477]Holy Crapola!! 106 burpees?!! YUCK! That's awesomeQ :highfive:.........not to mention your other work on this WOD! You rock, my man!!:D[/quote]
Thank you, Keith! It is my dream to someday "lift my leg with you Big Dogs!" :notworth: |
Re: Steve's "I'm not aging quietly" log
[I][B]THURSDAY 090122
Warm-up: Walk .25 mi @ 4.0 MPH Run (jog) .25 mi @ 5.0 MPH Walk .25 mi @ 4.0 MPH Run (jog) .25 mi @ 6.0 MPH Walk .25 mi @ 4.5 MPH Total Dist. = 1.25 mi. [/B]Right knee felt great! [B]CFWU X 3 [/B]Included 10 X 3 Shoulder dislocates, 10 X 3 body circles, 5 X 2; 3 X 1; 4 X 1 kipping pull-ups (17 total), squats 30 X 1. Increased GHD sit-ups and back ext. to 15 reps each per set. [B]WOD - Main Page from 090121 [/B][B]For time:[/B][/I] [I][B]HSPU: [/B]scaled to hooking feet over bar on Smith Machine, bar at 6th set of pins, all push-ups head to ground.[/I][I][B] Pull-ups: [/B]First two sets as Rx'd. Last six sets, all pull-ups jumping "L" - - each round's number broken into 1's. [/I][I][B]15 Handstand push-ups[/B] - scaled [B]1 L Pull-up[/B] [B]13 Handstand push-ups[/B] - scaled [B]3 L Pull-ups[/B] [B]11 Handstand push-ups[/B] - scaled [B]5 L Pull-ups[/B] - jumping [B]9 Handstand push-ups[/B] - scaled [B]7 L Pull-ups[/B] - jumping [B]7 Handstand push-ups [/B]- scaled [B]9 L Pull-ups[/B] - jumping [B]5 Handstand push-ups[/B] - scaled [B]11 L Pull-ups [/B]- jumping [B]3 Handstand push-ups [/B]- scaled [B]13 L Pull-ups[/B] - jumping [B]1 Handstand push-up[/B] - scaled [B]15 L Pull-ups[/B][/I] - [I]jumping[/I] [I][B]Time = 18:46[/B][/I] This workout was fun! Even scaled, I was impressed as to how difficult it was. Can't wait until I'm strong enough to do the whole thing as Rx'd! [I][B]New Year's Challenge Day # 22 X 2 Burp-ups = 44 Burp-ups. [/B]Broke into 11 X 2, 22 X 1 = 44. [/I] |
Re: Steve's "I'm not aging quietly" log
I can't tell you how happy I am for you that your knee is on point. Just freaking awesome!
|
Re: Steve's "I'm not aging quietly" log
[quote=Charles Bennington;500257]I can't tell you how happy I am for you that your knee is on point. Just freaking awesome![/quote]
Thank you!! So glad it's finally working again! Slow and steady are the new words in my running vocabulary........And.....I need to learn how to fall properly...:D |
Re: Steve's "I'm not aging quietly" log
Good work today, Stephen. You're really working hard. I love it. :D
Have fun with that challenge. :yikes: I tried the 100 day burpee challenge and I could not hang. Too many burpees not enough rest = tired everything! |
Re: Steve's "I'm not aging quietly" log
Thanks, Vanessa! This one stops at 31 days (62 burpups), so it's not as bad as the 100 burpee challenge. This is sure a good endurance builder, though!
Thanks for the encouragement on the hard work. I still new enough at this that I am fearful of injury if I push too hard, but I don't want to be too low on the intensity level. How do you know where to draw the line or how hard to push? |
Re: Steve's "I'm not aging quietly" log
gday mate....
saw your posts on the other threads and thought i'll have a look at your workout log.... accidently started at the very front (michael)....a quick mouse click over to the end and noticed that how much difference your times and lifts were!!!! awesome!! love the title of the log too!!!! |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;500348]gday mate....
saw your posts on the other threads and thought i'll have a look at your workout log.... accidently started at the very front (michael)....a quick mouse click over to the end and noticed that how much difference your times and lifts were!!!! awesome!! love the title of the log too!!!![/quote] Carter, Thanks for stopping by and for the kind words! I have definitely drunk the Kool Aid! I love these workouts! Hope you're having a great summer there in Perth! |
Re: Steve's "I'm not aging quietly" log
[I][B]FRIDAY 090123
Warm-up: CFWU X 3. Added shoulder dislocates & body circles 10 X 3 Air squats - weighted 35# Db 10 X 1, 45# Db 10 X 1, unweighted 30 X 1. DHPUs: 5 UH, 3 OH, 4 OH, 3 OH, 3 UH Total = 18. Jump Rope Singles 100 X 3. Fewer missed jumps/stops than in the past. Double Under practice: 10:00 approx. (j, j, DU, j, j, DU). Got 5 in a row! +2 and +3 a bit later. Total = 10. [/B]Can't seem to continue the rope (stops) after each DU. More practice necessary, but.....I did not trip once today!! [B]WOD: From Main Page 090122 Five round for time: 45# Walking lunges (barbell overhead) - - 50 feet 21 Burpees [/B]Due to lack of space @ my globo and concerns over possible damage to the basketball court floor (where there WAS room), subbed 25# Dbs. [B]Five round for time: 25# Db Walking lunges 21 Burpees Time = 19:47. Did 2 1/2 rounds in 8:47 and felt L/hamstring pull slightly. Started beginning of third round over and finished WOD with BW lunges. Disappointed, but glad I pressed on and completed this. Hammy feels good. Shoulder Presses: 45# X 15 (WU) 70 X 5 (35# Db) 95 X 3 105 x 3 115 X 2 115 X 2 (F 3) 95 X 4 (F 5) [/B]RATS - - felt strong until I tried 115 again. It's kinda like all my get-up and go got up and went...... [B]New Year's Challenge: [/B]Gonna complete this later today.....(Day 23). [/I] |
Re: Steve's "I'm not aging quietly" log
Another solid workout. It seems like something clicked recently. You've been killing it.
|
Re: Steve's "I'm not aging quietly" log
Steve,
Thanks for the advice on the hammy. I spent about an hour and a half in an MRI machine today getting this thing checked out. The "sports med doc" thinks it is a Grade 2 tear. Believe it or not this knuckle head was gonna just send me home to wait it out....forever. He suggested that I give up intense sports. Wrong answer! I had to insist on an MRI. I really want to know where the injury is located and how bad it is before I start doing anything significant with it. I should have the MRI results next week. I will be laying low for the next day or two to let the initial trauma settle out. I am also meeting with a sports massage guy tommorow, and he is a 69 year old high hurdler, so he must know a little about flexibility. I'll take an old guy athlete / massage therapist over the sports med doc any day! I will start into some very light range of motion and stretching next week, and if the pain is down and I can walk OK, then I may take on some air squats, some light rowing or swimming, and a lightly scaled Riptoe approach. I may also work in some upper body and core work WODs a couple of times a week to try to maintain what I can. I am guessing 4 to 8 weeks to get back to 90 to 100% on the hammy. There is absolutely no bruising or obvious swelling, but I can hardly walk and it is over 48 hours from the injury. I'll just have to wait for the MRI to see what is going on. Anyway, I'll check the board for some motivation. Thanks. |
| All times are GMT -7. The time now is 11:49 PM. |
CrossFit is a registered trademark of CrossFit Inc.