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

Anthony Mattox 08-02-2010 07:44 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, sounds like everything is going well. Hang in there and be patient. God bless.
Tony

Nancy Cohen 08-02-2010 08:01 PM

Re: Steve's "I'm not aging quietly" log
 
I'll learn my lesson from you, Steve, and I'll be sure to continue doing hamstring and glute exercises.

Stephen R. Lampl 08-02-2010 08:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Anthony Mattox;820850]Steve, sounds like everything is going well. Hang in there and be patient. God bless.
Tony[/quote]
Tony,

Correct in that it is "so far, so good...." We'll see what next week brings when I have two sessions (or more) of PT. DOMS is finally wearing off, but the WOD today reminded me just how much I will benefit from the extra PC work and strengthening.

[quote=Nancy Cohen;820857]I'll learn my lesson from you, Steve, and I'll be sure to continue doing hamstring and glute exercises.[/quote]
Nancy, as active as I was through most of my career days and afterward, I was surprised about my weakness. I realized that sitting in a patrol car or at a desk all the time was bad, so I tried to make up for it, but obviously not enough and not in the proper manner.

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

Re: Steve's "I'm not aging quietly" log
 
[I][B]100802 MONDAY
[/B](Worked out at the globo-gym; work schedule preempted a workout at the box today....)

[B]Warm-up:
[/B][/I]800m run to 5.5 MPH (on hamster trainer, AKA treadmill).
DROM
Arm circles
Shoulder pass throughs
Body circles
Trunk rotations
10 push-ups
10 pull-ups (strict)
10 sit-ups
15 squat therapy (OHS)

[B][I]WOD: For time:
[/I][/B]400m run, then 21-15-9 of
Front Squats 95#/65#
Sumo dead lift high pulls
Push-ups
Finish with 400m run
[B]TIME = 16:26.[/B] [I]I subtracted about a minute from twice having to run up (and down) the stairs to the treadmill, reset it, enter my weight, and then have it slowly ramp up to 5.5 MPH....
Sets of front squats and SDHPs were broken due to oxygen debt. I believe that if I could get enough air, I could have powered through this WOD. I was tired going in and wanted to quit practically before I started, but then the lifts felt good and gave me a kick in the butt to get thru this.
[/I]

Stephen R. Lampl 08-03-2010 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100803 TUESDAY

Hamstring Rehab Day #15...
[/B][/I]800m walk
50m easy run / 50m walk X 8 (800m total). [I]
Concentrated on pulling for each stride (ala POSE) rather than pushing off. These were the most effortless 50m runs I think I've ever done. The PT and hamstring rehab work must be paying off.....[/I]

[I][B]Warm-up:
[/B][/I]400m run
DROM
Trunk rotations
Arm Circles
15 X Squat therapy
10 X Hip extensions
10 X GHD Sit-ups
10 X pull-ups
20 X Double unders (attempts....best was three in a row)

[I][B]WOD: For time:
[/B][/I]3 Burpees, then
50 X Wall Balls 20#/14#
50 X Double Unders (may sub 150 singles) [B]---> 150 singles[/B]
50 X Kb Swings (1.5 / 1.0 pood) [B]---> 1.0 pood[/B]
50 X Knees to Elbows
50 X Dead Lifts 95# / 65# [B]---> 75#[/B]
Do three (3) burpees at the top of each minute
[B]TIME = 18:57[/B]
[I]This [B]was[/B] the WOD from hell! Couldn't get DUs today to save my soul. Scaled Kb and DL weights just to be safe, though hamstring is doing much better. Had an unexpected back ache which made KTEs difficult - - got 15, ended up finishing them on the deck.[/I]

Stephen R. Lampl 08-04-2010 04:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100804 WEDNESDAY - - REST DAY

[/B]Physical therapy day today also. Had some DOMS setting in from yesterday's workout; pretty sore now with the glute and hamstring work at PT this morning. But it [U][B]is[/B][/U] working. It's also amazing how the targeted exercises really show up the specific weaknesses I need to address.

The lateral glutes and hip flexors are weak enough that my knees (particularly the right one, which I injured 3 years ago) want to dive inward when I do partial one-legged squats. Each session gets better, but it is hard work. I am really looking forward to where I'll be as I complete this course of PT.
[/I]

Stephen R. Lampl 08-07-2010 01:24 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100805 THURSDAY - - Unplanned Rest Day --
[/B]Full work day and pretty sore from Wednesday's PT.

[B]100806 FRIDAY
[/B]Physical Therapy. More SI Joint mobility work, glute and hamstring strengthening and stretching.

[B]Warm-up:
[/B][/I]250m Row
DROM
Arm Circles/Swings
Pass throughs
15 Squat therapy (OHS with 18# bar)
15 Push-ups
15 Ab-mat sit-ups
Stretching/Foam rolling

[I][B]WOD: Five Rounds for Time of:
[/B][/I]100m Sprint
25 Push-ups
25 Air Squats
[B]TIME= 11:44

[I]Strength/Skill Work:
[/I][/B]Dead Lifts:
[B]Warm-up[/B]:
3 X 5 X 115#
[B]Working[/B]:
2 X 5 X 205# - - [I]hamstring is definitely better - - no discomfort on these!

[/I]Overhead Squats:
[B]Warm-up:[/B]
PVC X 10
[B]Working:[/B]
2 X 5 x 18# bar
1 X 5 X 28#
2 X 5 X 38#
[I]Concentrated solely on form and working to stay over my heels. Improvements in my OHS are going to take a lot of time. PT has revealed I have little lower back flexibility and cannot "stuff" my rear back far enough with any significant weight overhead to keep the bar in the frontal plane. Looks like there are a LOT of "Cobra" position stretches in my future![/I]

Laurie Smith 08-08-2010 05:01 PM

Re: Steve's "I'm not aging quietly" log
 
Looks good in here! Keep working at it and you'll have it in no time.

Stephen R. Lampl 08-09-2010 12:32 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;823943]Looks good in here! Keep working at it and you'll have it in no time.[/quote]
Thanks, Laurie! Just gonna keep whittling away at it! I just hope to be able to get enough weight overhead by next spring to be competitive......

Stephen R. Lampl 08-09-2010 09:32 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100809 MONDAY

[/B]First time back at the workouts in a few days......work and CF schedules conflicting......

[B]Warm-up:
[/B][/I].85 mile walk / run (on treadmill). Got to 7.0 MPH for a bit (didn't look at timer), and leg/hamstring felt good.
DROM
Trunk Rotations
Harley Kicks
Arm Circles
Shoulder Pass Thrus
Pull-ups: 10 strict (5, 4, 1), then 10 Kipping
Push-ups CF style (hands off the deck) x 15
Ab-mat sit ups X 25
Squat therapy x 25

[I][B]WOD: Strength / Skill.

[/B][/I][B]Shoulder Press 5, 5, 5, 5, 5.
[/B][U]Warm-up: [/U]
45# X 10
65# X 5
75# X 5
[U]Working:[/U]
85# X 5
95# x 5
105# x 5
115# X 4, fail 5
110# X 5

[B]Hang Power Cleans 5, 5, 5, 5, 5.
[/B][U]Warm-up[/U]
45# X 10
65# X 5
[U]Working:[/U]
95# X 5
105# X 5
115# X 5
115# X 5
115# X 5.

[I]Worked at trying to keep form strict on the HPCs. Shrugs got hard toward the end. Also tried to make quick transitions to the rack position and catch the heavier weight a little lower. Here's a video of the last set at 115#....(w/f/s) [/I][URL]http://www.vimeo.com/14020626[/URL]


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