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

[I][B]110511 - Rest Day[/B][/I]

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

[I][B]110512 - - Thursday

Warm-up:
[/B][/I]800m run/walk
DROM/pass throughs
20 hip extension
20 jump squats
15 push ups
15 strict pull-ups (got 4)
10 wall balls
Samson Stretch

[I][B]Skill Work:
[/B][/I]Medicine ball cleans

[I][B]WOD: [/B](With on-ramp class members)
[/I]Perform 3 med-ball cleans each 30 seconds for 15 minutes

Finish with sprints:
8 X 50m
Rest 45 seconds between each sprint

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

Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony

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

Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.

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

[quote=Anthony Mattox;936028]Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony[/quote]

[quote=Justin McGinley;936088]Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.[/quote]
Thanks much, Tony and Justin. Trying to stick to well-scaled or "on-ramp" level workouts for a while. I'm pretty out of shape and as stiff as an old fence board that's been laying in the desert for a few years......Sure feels good to be at it again though!

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

[I][B]110513 - 110515: Rest Days.

[/B][/I]Really stiff and sore - - but that's what I get for taking nine months off! At least it's a "good" stiff and sore.

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

[I][B]110519 Thursday - - at Globo
[/B]Rehab Strength and Conditioning Day #1.

[B]Warm-up:
[/B][/I]Elliptical Trainer: Level 4 / 15:00 / 426 cal / 2.2 miles

[I][B]Strength Work:
[/B][/I]Leg Press (hamstring / PC - specific)
1 X 25 X 165#; calf press 1 X 25
1 X 25 X 165#; calf press 1 X 25
1 X 20 X 285#; calf press 1 X 20
1 X 20 X 285#; calf press 1 X 20

Lat Pull Down
1 X 10 X 55#
1 X 10 X 70#
1 X 10 X 85#

Lateral Dumbbell Raises
1 X 10 X 3 @ 15#

Strict Pull-ups = 8
OH grip 2, 1, 1
UH grip 2, 2
[I]
I've lost a lot of ground and am seriously lacking in strength as I start back into CF. Combining this type of workout at lighter weights with scaled CF WODs to slowly build back a good, solid baseline for regular CF Wodding.
[/I]

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

[I][B]110520 - - Friday: At Globo
[/B][/I][I]Rehab Strength and Conditioning Day #2.

[B]Warm-up:
[/B][/I]Treadmill 15:00 (walking at 4.0 MPH).
Double Under practice: 5:00. Chained 3 twice.

[I][B]WOD: Shoulder Press 5, 5, 5, 5, 5.
[/B][/I]Warm-up: 45# X 10 X 1
Working:
55# X 5
65# X 5
75# X 5
85# X 5
95# X 2, fail 3
85# X 3, fail 4

[I][B]Other Work:
[/B][/I]Seated Rows (Pull-ins):
55# X 25
85# X 10
115# X 5 X 5

Shrugs (dumbbells)
20# Db X 25
25# Db X 25
30# Db X 25

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

[I][B]110521, 110522: Rest Days

110523 Monday: at CrossFit Sonora

Warm-up:
[/B][/I]Walk/jog 1.5 miles
Stretch
Run 400m
DROM/shoulder pass throughs
10 push ups
10 pull-ups
10 wall balls
10 GHD sit-ups (subbed Ab mat sit-ups)
30 second handstand hold

[I][B]WOD: "Nate"
[/B][/I]AMRAP in 20 minutes
2 Muscle-ups (sub 6 pull-ups/6 dips)
4 Handstand push-ups
8 Kb swings (2 pood/1 pood)
[B]Scaled to:
[/B]2 muscle-up progressions from kneeling
4 legs supported HSPU
8 Kb swings (1 pood)
[B]16 rounds + 2 MU progressions

[/B][I][B]Strength Work:
[/B][/I]Bench Press
3 @ 70% max
3 @ 80% max
AMRAP @ 90%
Warm-up at 45# X 10; 65# X 10
3 @ 95#
3 @ 105#
5 @ 135#
[I]I've lost a lot of strength, but it feels good to be getting back into it![/I]

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

Hey Stephen, good to see you posting! How have you been? Shame about the long layoff, but good that you're getting back into it. Keep kicking @$$!