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

Stephen R. Lampl 08-16-2010 09:56 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Tamara!

[I][B]100816 MONDAY

[/B]Energy level has been in the basement; either fighting a bug or severe fatigue, so I wisely (I believe) have laid off working out and perhaps avoided injury. I really miss it, but need to get fully on my feet. We'll see how physical therapy goes tomorrow a.m......
[/I]

Stephen R. Lampl 08-17-2010 03:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100817 TUESDAY

Physical Therapy this morning. [/B]More mobility and stretching of the posterior chain, piriformis, glutes, and hamstrings, with awareness and concentration being given to working in all three planes - - saggital, frontal, and lateral. The PT really seems to be working, but man, is it HARD! I sweat just as much (or almost) as when I'm hitting a WOD!

[/I][B]CrossFit Sonora...

[/B][I][B]Post PT skill work:
[/B][/I]Burgener warm-up (PVC)
Hang Power Snatch X 5 X 5 - PVC warm-up of 10 reps.
45# X 5
55# X 5
65# X 5 X 3 sets

[B][I]Warm-up:
[/I][/B]50 Double Unders - did single/double, single/double, got 20 in a row!
DROM X 15
Pass throughs X 15
Back Ext X 15
GHD sit-ups X 15
Goblet squats X 15 X 35 pounds
Pull-ups X 15 (strict) - 3 sets of 5 reps each
Wall balls X 15 X 20#
Samson stretch / foam rolling

[I][B]WOD: For Time:
[/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate
[/B]800m run
35 KTEs
17 Box Jumps 36"/24" [B]---> 20"
[/B]35 Pull-ups
75 Ab-mat Sit-ups (unanchored)
35 Hang Power Snatch 75#/45# [B]---> 65#
TIME= 21:59
[/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Good call on my part....this was really challenging, but at least I got through it.[/I] [I]I really enjoyed doing the hang power snatches and think I might be able to do these well with some good weight as I learn to better get under the bar.[/I]

Laurie Smith 08-17-2010 03:24 PM

Re: Steve's "I'm not aging quietly" log
 
Great job. Looks like a lot of work!

Stephen R. Lampl 08-17-2010 03:30 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;829050]Great job. Looks like a lot of work![/quote]
Thanks, Laurie. It was......for a guy who's done like 3 workouts in 2+ weeks.....geez, I'm becoming a SLACKER!

Birthday WODs are [U][I]always[/I][/U] a creative endeavor. Seems like the baddest WODs are for birthday celebrations. I hate to think of what Nic will come up with for my 60th......

Stephen R. Lampl 08-18-2010 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100818 WEDNESDAY - - REST DAY as Rx'd.

[/B]Did just a quick little strength and skill workout between between errands this afternoon.

[B]Warm-up:
[/B][/I]Double Under Practice: Work until reaching 25
Arm Circles / Pass Throughs
Lat pull-downs 1 X 10 X 70#
Pull-down to Press-down (muscle up training) progression 1 X 5 X 70#
Pull-ups - Strict (dead hang) 1 X 5

[I][B]Working:
[/B][/I]Pull-ups - weighted X 20#, rest 90 seconds between each set.
2, 3*, 2, 3*. (* = underhand grip).
Kipping pull-ups: 6, 10, 5, 5, 10. Number of pull-ups per set limited by skin/callouses bunching up while grabbing small diam. pull-up bar.....OUCH!
Butterfly kipping pull-ups - - attempts: 5, 5. These were so ugly I quit while I was behind....:rofl:

Rope/cable pull-downs to press down progressions (for muscle up training)
1 X 10 X 85#
1 X 5 X 130#
1 X 4 (fail 5) X 130#
[I]The idea behind these is to see if I can gain more strength for the transition from the pull up to the press-down/ring dip for the muscle up.
They were difficult, at any rate.[/I] ...

Double Under Practice (again!). Tried some single/doubles but kept tripping. Switched to straight DU attempts and consistently got three in row before tripping. Worked until I got [B]5 X 3[/B] [B](PR for consistent sets) [/B]with no other misses in between.

[I]Great day all around today. Very happy with my progress, especially given a rest day and my tendencies to overdo.....:pepper::pepper::pepper:[/I]

Helen Lawson 08-19-2010 11:10 AM

Re: Steve's "I'm not aging quietly" log
 
Steve, you've been doing TONS of work! If the PT is leaving you sore & you're doing WODs on top of it a few days a week then you are doing great! :highfive:

Try to give yourself a few days a week without being sore at least! Your entire body needs a break now and then!

Nancy Cohen 08-19-2010 11:46 AM

Re: Steve's "I'm not aging quietly" log
 
Did I hear you mention birthday?! 60?! Oh boy! :)

Laurie Smith 08-19-2010 12:00 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Nancy Cohen;830388]Did I hear you mention birthday?! 60?! Oh boy! :)[/QUOTE]

Birthday?! That means CAKE!!!!! :D

Stephen R. Lampl 08-19-2010 10:30 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;830362]Steve, you've been doing TONS of work! If the PT is leaving you sore & you're doing WODs on top of it a few days a week then you are doing great! :highfive:

Try to give yourself a few days a week without being sore at least! Your entire body needs a break now and then![/quote]
Helen,

Thanks so much! You always have kind words and great advice for me. I feel quite good and my hamstring has all but quit bugging me. I've only actually gotten in about three, maybe four WODs in the last two weeks or so, but I am trying to throw in a bit of skill or strength work here and there. The soreness seems to be from the PT; the PT assistant and I talked about that a bit today and he feels (as do I) that the soreness is primarily from working the muscles and increasing (slowly) mobility in the problem areas, with a bit of resulting "protest" and a little imflammation from all the work. The WODs and other work for the most part seem to be helping.

Stephen R. Lampl 08-19-2010 10:33 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;830388]Did I hear you mention birthday?! 60?! Oh boy! :)[/quote]

[quote=Laurie Smith;830405]Birthday?! That means CAKE!!!!! :D[/quote]
Laurie and Nancy,

Both of you are too funny. At the mere mention of a possible BIRTHDAY you abandon all thoughts of Paleo.......:rofl::rofl::rofl:

Actually, my B-day is in December - - I was just relating our coach's penchant for coming up with these devious birthday wods.....


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