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

[QUOTE=Stephen R. Lampl;874218][I][B]101201 WEDNESDAY

First day back after 15 weeks off. Taking it slowly and carefully to get back into things.....

[/B][/I][B]Warm-up:
[/B]Easy 5K row - Time 23:25
Easy 800m walk/run (alternated every 100m).

[B]On-Ramp Class / WOD [/B](Not timed)
200m Row
15 - 9 - 6 of
Air Squats
Push-ups
200m Row[/QUOTE]

Welcome back! I missed you :).

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

welcome back, Steve!!! Hope you are feeling ok..

BTW: this workout doesn't seem so "easy"!! :)

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

[quote=Tamara Cohen;874257]Welcome back! I missed you :).[/quote]
Thank you, Tamara! Missed you (and the rest of the stalwart CF crew) too! Are you still "sparkling?" I hope you are kicking butt out there - - you were doing so well. I must, as my energy improves, catch up on your doings.

Blessings and take care!

Steve

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

[quote=Marianne Urbanski;874307]welcome back, Steve!!! Hope you are feeling ok..

BTW: this workout doesn't seem so "easy"!! :)[/quote]
Thanks, Marianne! Yeah, the workout wasn't really very easy because I've been away soooooooo long. Got diagnosed with Fibromyalgia and Chronic Fatigue, so that's really good news compared to what this could have been. And since exercise is the best thing for FMS, I'm in the right modalities.......Yay CrossFit!

Hope you and yours are doing well. BTW, love the avatar! Weighted pull-ups....you go girl! Blessings....

Steve

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

[QUOTE=Stephen R. Lampl;874467]Thank you, Tamara! Missed you (and the rest of the stalwart CF crew) too! Are you still "sparkling?" I hope you are kicking butt out there - - you were doing so well. I must, as my energy improves, catch up on your doings.

Blessings and take care
Steve[/QUOTE]

Haha, yes, I am still sparkling. Glittery to the nth degree. I'm just Oly now. No more CrossFit.

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

Been looking for you to post Steve. Great to see you back! Tony

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

[quote=Tamara Cohen;874545]Haha, yes, I am still sparkling. Glittery to the nth degree. I'm just Oly now. No more CrossFit.[/quote]
Glad to see you've found your "niche" and are going for it! Just a quick look at your log and I can tell you are "kickin' booty!" Way to keep at it and get through those sticking points which were causing you fits. Awesome!

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

[quote=Anthony Mattox;874877]Been looking for you to post Steve. Great to see you back! Tony[/quote]
Tony my friend, thank you! The energy is coming slowly and I am taking things very carefully and a step at a time. Doing an on-ramp class or its equivalent right now just to get used to everything again. I've also lost a lot of flexibility in the mean time, so careful is good.....

Blessings......and knowing God is in control! Take care...

Steve

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

[I][B]101203 FRIDAY

[/B][/I][B]Warm-up[/B]
800m walk
500m row (1:57)
DROM
Arm Circles
Pass Throughs
Push-ups
Sit-ups (ab mat)
[I][B]
On ramp class day two.
[/B][/I]Covered the Press series, wall balls, and kettle bell swings. It is nice, even with a bit of experience, to be able to work on the basics - - clean up form and/or start from scratch. I think this will really improve my lifts and workouts.

[B]WOD:
Three one-minute sets of ([/B]count total reps)[B]:
[/B](Rest 30 sec. between sets).
Kettle bell swings (1.0 pood) = 27
Wall Balls (14#) = 17
Push Press (4# bar) = 32
[B]Total = 76[/B]

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

I like going back to the basics too. Sometimes we don't realize how cruddy our form has gotten.

Welcome back Steve!

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

Welcome back Steve! :)

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

[I][B]110114 - Friday[/B][/I]

Trying things again. Started with an on-ramp class again, since I'm sooooo deconditioned. This was a good test- - I'm starting where I need to be!

[B][I]Warm-up:
[/I][/B]Walk/jog 800m
Stretch lightly
Double Under Practice (est 5 min)
Run 400m
DROM
Shoulder Pass Throughs

[I][B]Skill work:
[/B][/I]Kettlebell rudiments (1 Pood)
Turkish Get Ups (3 each arm - 8lb Dbs)
Wall balls (14# ball)
Thrusters

[I][B]WOD: 3 rounds for time of:
[/B][/I]Farmers Walk (25# Dbs) 100m
10 Ab Mat situps (anchored)
10 Thrusters (weighted PVC)
[B]Time: [/B]6:17

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

Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!:)

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself!

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

[quote=William Hoogsteden;891603]Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!:)

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself![/quote]
Hey Bill, hope I can keep it up. Baby steps for now.

As for the PVC pipes, just fill them with sand and glue caps on each end.

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

[I][B]110118 TUESDAY

[/B][/I]No on-ramp classes today so scaled way back on the WOD.

[I][B]Warm-up:
[/B][/I]2 mile walk/slow run. Averaged about one mile of each. 26:45
800m run
DROM
Shoulder Pass Throughs
2X each of the following:
10 Back Extensions
10 GHD sit-ups (did at about 3/4 ROM)
10 Box jumps
10 Wall balls (14#/10' target).

[I][B]Strength/Skill Work: [/B][/I]
In 15:00, find your 1 RM Snatch. Got to [B]75#[/B].

[I][B]WOD: [/B][/I]For time with the following:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Power Snatch (95/65[B]---> 38#
[/B]do 10 Double Unders between couplets (subbed 20 single unders last 4 Rds)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of pull-ups (subbed supine ring rows).
[B]Time: 15:08[/B]

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

Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony :)

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

[quote=Anthony Mattox;893432]Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony :)[/quote]
Thank you, Tony! Great to hear from you. Sent you a PM.

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

[I][B]110124 MONDAY

[/B][/I]Still off on Medical Leave and need to back away from workouts a while longer. I really miss CrossFit - - Keep up the great work, everyone! I [U]WILL[/U] be back at it in the future!

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

Looking forward to your full return Steve. God bless! Tony

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

[I][B]110510 Tuesday

[/B][/I]Medical issues finally seem to be behind me and I feel a lot better. Starting out again; this time after no work out program whatsoever - - I've just been concentrating on really resting up. Now it's time to slowly and carefully get serious!

[I][B]Warm-up
[/B][/I]800m Run/walk
DROM/Pass Throughs
15 Hip Extensions
15 GHD Sit-ups (subbed Ab Mat)
20 Double Unders
20 Dips (10 supported, 10 chair dips)
30 squats
Samson Stretch

[I][B]Strength:
[/B][/I]5 X 40% max Back Squat (95#)
5 X 50% max BS (115#)
AMRAP 60% max (125#)
[I]Used body weight of 200# as max for starting out since I'm so deconditioned.

[B]WOD: For Time:
[/B][/I]250m Row
50 Burpees (25)
100 Flutter Kicks (50)
50 Lunges (25)
100 Ab Mat sit-ups (50)
250m Row
[B]Time: 12:00[/B]

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 @$$!

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

[quote=Stephen Smith;939767]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 @$$![/quote]
Hey Steve, great to hear from you. Thank you for the encouragement. The long layoff is making it harder to loosen up, but that's what warm-ups are for. Hope all is well with you and yours!

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

[I][B]110524 - Rest day.

110525 - Wednesday; at CrossFit Sonora.

Warm-up:
[/B][/I]1 mile walk/jog.
1,000m Row
800m run
DROM/shoulder pass thru
15 Hip extensions
15 GHD sit-ups (not full range yet)
15 squats
15 push-ups (hands off)
15 KTEs

[I][B]Strength Work:
[/B][/I]Shoulder Press
3 @ 70% max = 75#
3 @ 80% max = 85#
AMRAP @ 90% max = 95# X 1, f; 95# X 1, f.

[I][B]WOD: Tabata Something Else - Seth Style
[/B][/I]Db/barbell curls = 13
"Diamond" push-ups = 6
Flutter Kicks = 28
Lunges = 6
[B]Score= 53[/B] (15# Dbs)

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

[I][B]110527 Friday - at Globo

Warm up:
[/B][/I]Stationary Cycling 20:00
Stretching - 15:00.

[I]Canceled workout today due to Rt. knee and Lt. shoulder pain[/I]. [I] Could not work through it[/I].
-----------------------------------------------------------------
[I][B]110530 Monday - at Globo

Warm-up
[/B][/I]Walk/Run on treadmill: 10:00. Est 1200m
DROM/SPTs
Double Under practice 5:00
Pull-ups (Strict) 2, 2, 2, (Kipped) 4
Push-ups 10

[I][B]Strength/skill work: [/B][/I]Deadlifts: 5, 5, 5, 5, 5.
Warm-up 45# X 10
115# X 5
Working weight 135# X 5 X 5.
[I]Weight was light and the lifts felt better with each successive set, but kept things light for form and because it's been so long since I hoisted any significant weight off the ground!
--------------------------------------------------------------------
[B]110602 Thursday - at Globo

Warm-up:
[/B][/I]Walk/Run 10:00 on treadmill .72 miles
DROM/SPTs
10 push-ups
25 leg lifts
10 pull-ups
10 OHS w/ PVC
Stretch
Seated rows (pull-ins)

[I][B]Strength Work:
[/B][/I]Weighted pull-ups single rep max:
Body weight + 0#

[I][B]WOD:
[/B][/I]With a continuously running clock, perform 1 Burpee tuck jump the first minute, two the second, three the third, etc., until you cannot complete the exercise.
Score = 7 rounds
[I]Got seriously winded (too outta shape) and could not catch my breath to go onto the 7th minute (8th round).[/I]

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

You're still hard at it Steve and I'm glad to see it. This extreme heat isn't going to help matters. Is your knee better? Tony

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

Kick@$$ on the Burpee (Yay! Burpees!)/Tuck Jump ladder!! Only was able to make it to five!! :D

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

[quote=Anthony Mattox;944890]You're still hard at it Steve and I'm glad to see it. This extreme heat isn't going to help matters. Is your knee better? Tony[/quote]

[quote=William Hoogsteden;944896]Kick@$$ on the Burpee (Yay! Burpees!)/Tuck Jump ladder!! Only was able to make it to five!! :D[/quote]
Thanks so much for the encouragement, guys! Knees are giving me a little trouble - - they're just stiff from no work for 9 months. It's my left shoulder that's the problem Tony - - PT is in the near future for me I'm afraid.

Bill, I can hear you yelling "Yay Burpees" as I'm trying to get through a WOD with them......:D.

[I][B]110606 Monday - - @ CrossFit Sonora

WOD:
[/B][/I]AMRAP in 15:00
10 Ring Pull-ups (jumping)
15 Ab-mat sit-ups
20 push-ups
Score: 7 rounds. [I]Push-ups degraded to knee push-ups after 3 rounds.

Then:
[/I]Tabata Plank holds. This was different (and fun).

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

[QUOTE=Stephen R. Lampl;944956]...Bill, I can hear you yelling "Yay Burpees" as I'm trying to get through a WOD with them......:D.... [I]Push-ups degraded to knee push-ups after 3 rounds...[/QUOTE]
Steve, Far better to yell "Yay! Burpees!" than to do them!! :rofl:
I've also found that going to knee push ups doesn't suck any less!!:D

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

Steve, what is it going to take for you to get back going, at least putting along until you can build up some steam again?

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

[quote=Delita Wright;1226871]Steve, what is it going to take for you to get back going, at least putting along until you can build up some steam again?[/quote]
Hi Delita, it's going to take a while - - I'll have to scale things quite a bit. I plan to start back as soon as we get the go ahead for my wife to be on her own for a while each day (she had a medical event in January which has required me to be within "ear shot" of her 24/7). She's doing even better than before the episode, so things should be good. Meanwhile, I need to get off my duff and at least do some body weight things (like Eva T. workouts) and use my rower. . . . .

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

Understand, Steve. Rower. Oh, yeah. That's what I used BC (before Crossfit) when re-habbing for foot surgery. A sit-down full-body workout with aerobics. Who kenw! Good for you. Hope to see you dipping your toes in the water soon.