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

Hey Steve, your blog is definitely the most entertaining blog on the forum. It is really funny. "Wine tabata's" and oxygen bottles? Priceless. Keep up the good work.

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

[quote=Laurie Smith;798153]Tell me about it! We have some young one's and it just irritates me when they are laying on the ground done and I'm only halfway through. First thing our other coach's son says to me when I walked through the door last night was "I beat your time Laurie!!". I've never wanted to kick a kid so badly!! :ranting2: :D[/quote]

Well said, Laurie! I've had my L-1 and Gymnastics Certs for over a year but have not really used them yet. Kinda glad, because I simply don't want to put the wrong info or demo with the wrong form until my lifts are solid. I really like it when trainers/coaches hold [U]everyone[/U] to strict standards.

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

[quote=Benjamin R. Greene;798314]Hey Steve, your blog is definitely the most entertaining blog on the forum. It is really funny. "Wine tabata's" and oxygen bottles? Priceless. Keep up the good work.[/quote]
Thanks, Ben! I'd never planned to be a comedian......

[I][B]100616 WEDNESDAY

Warm-up:
[/B][/I]400m Run
DROM
Pass Throughs
Body Circles
10 GHD Sit-ups
10 Hip Extensions
10 X Squat Therapy (did OHS w/ PVC)
10 pull-ups (4 Dead Hang, 6 kipped)
15 Push-ups

[B][I]Burpee Challenge Day 16 [/I][/B](16 Burpees).

[I][B]WOD: [/B][/I][B]"Gymnastics (sorta) CFT..."
Hand Stand Hold for Max Time -or- Max Distance Walking on Hands
Max Height Box Jumps
Max Time L-Sit
[/B][I]Three attempts at Each.
[/I]Hand Stand - 2 Sec. Hold (away from support)
Box Jump = 31.5"
L-Sit = 15 Seconds
[B]SCORE = 48.5

[I]Strength Work: [/I]Shoulder Press 5, 5, 3, 3, 1, 1.
[/B]75# X 5
95# X 5
105# X 3
115# X 3
125# X 1 [I](Tied my post reset PR - - really wanted higher today......:( )[/I]
130# X Fail

[I][B]Post WOD:
[/B][/I]Double Under practice - about 5:00......sucked on DUs today - best was 3!
Supine Ring Rows 10 X 1

[I]Noticed today even though it was only a warm-up, that the runs are starting to come easier and faster. Trying a CFE training point of keeping my turnovers (foot falls) at 90 / min or faster.[/I]

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

[QUOTE=Stephen R. Lampl;797922]I also apologize for not stopping by your log for so long. Been crazy busy and not a lot of time to catch up on people's doings!

Thanks so much for the encouragement! This was actually the first "double-WOD" day I've done since re-setting my programming at the beginning of February. I used to combine a metcon and strength work each workout day and this was proof (even though both were metcons) that I need to do more of this. Particularly I need to work on getting under anything I put overhead - - still timid and lacking in the technique.

Blessings!

Steve[/QUOTE]

No problem steve....busy lifes.

Well it certainly looks like u dont need to catch up on any work, but ur certainly putting in the work now thats for sure!!

Im sure a little extra OHS or jerk work done before a wod will get you caught up and confident on all overhead facets of CF.

Quiet or busy weekend ahead?

And whats this i read about young fire breathers....I thought you were one of the young fire breathers!!

Ricky

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

Ricky,

Thanks - - what great complements! Stuff is starting to come together. I'll be 60 years in December. Don't feel it except after suckfest WODs....:D.

Right you are on the cleans, jerks, OHS, and snatch work. Making it a plan to hit those a couple times a week.

Weekend looks great - - We have a small airport here near the city of Sonora (Sonora is about 2 hours south east of California's capitol city of Sacramento in the Sierra Foothills) where they have a Father's Day "fly-in" every year. Lots of vintage aircraft - - people have shown up with fully restored P-51 Mustangs, Beach Super G-18s, there was even once a restored Spitfire! And of course, gotta get in my Sat. A.M. WOD at the box!

Blessings.

Steve

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

Steve, just noticed that you have an L-sit! That's great!

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

[I][B]100617 THURSDAY - - REST DAY!

[/B]Contemplated doing a some skill or a bit of strength work. Ended up doing:

[B]Warm-up:
[/B][/I]Walk 800m
Jog/Run 400m

[I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]Surprised the living daylights out of myself. Haven't run timed 400s since high school. Runs felt great, relatively easy, but left me breathing pretty hard. Really happy with my times!
[B]Then.......

CF Sonora WU:
[/B][/I]250m row
DROM
Pass Throughs
Body Circles
then 2 X each of the following:
10 X GHD Sit-ups
10 X Hip Extensions
10 X Pull-ups (first set did dead hangs supine grip, second set kipped OH grip)
10 X Ring Dips (1st set bar dips - full ROM, 2nd set jumping assist ring dips)
10 X Walking lunges
Finish after second set with 250m row, Samson Stretch

[I][B]WOD #2: "Grace" 30 Clean and Jerk for time (135# / 85#) ---> 75#
[/B][/I][B]Time: [/B]3:34[B]
[I]Then: Tabata Squats; Rest in the "down" position.
[/I]Score: 9. [/B][I]PC was FRIED!
--------------------------------------------
Used just 75# for "Grace" to concentrate on form, since this [U][B]WAS[/B][/U] a rest day! I really need to work on developing quickness and explosive power for getting the bar up to the rack position smoothly and quickly.
Tried getting 135# (1RM Clean, I think) before I went home. Missed twice, then got it on the third try. Soooooo pleased!
[/I]

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

[QUOTE=Stephen R. Lampl;798580]

[I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]Surprised the living daylights out of myself. Haven't run timed 400s since high school. Runs felt great, relatively easy, but left me breathing pretty hard. Really happy with my times!
[/QUOTE]

Steve, you're killin' me! First the L-sits, and now these speedy little 400m runs. Holy cow! That's fast for an old guy who's not a runner!! :notworth:

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

[quote=Nancy Cohen;798573]Steve, just noticed that you have an L-sit! That's great![/quote]

Thanks, Nancy! Actually, that's what I was doing (in my avatar) at Disneyland when my daughter snapped the picture. We were waiting in line for coffee (GOTTA HAVE COFFEE!!!) at the Blue Ribbon Bakery......

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

[quote=Nancy Cohen;798584]Steve, you're killin' me! First the L-sits, and now these speedy little 400m runs. Holy cow! That's fast for an old guy who's not a runner!! :notworth:[/quote]I had absolutely no idea where the run times came from.....looked at my stopwatch and about fell over......:holysheep: