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

Stephen R. Lampl 04-20-2010 03:05 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100419 MONDAY

Warm-up:
[/B][/I]800m run
25 DROM
20 SPT
10 X 2 body circles
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (subbed chair dips on boxes)
20 Squat therapy
20 "Butt wipers"
250m Row all-out: 45 sec (1:29/500m pace)

[I][B]WOD: 21-15-9 for time of:
[/B][/I]Power Cleans 95#/65# (used 75#)
Push-Press
[B]Time: 9:57
[/B][I]Used reduced weight on the cleans considering injured hamstring - - probably could have done this Rx'd, but even with 75#, it was hard coming out of the squat.....need more PC strength! Push presses - - probably should have used the 95#.
[/I]

Stephen R. Lampl 04-21-2010 12:32 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100420 TUESDAY

Warm-up:
[/B][/I]500m Row: 1:47.
25 DROM
20 Shoulder Pass thrus
10 X 2 Trunk Rotations
5 X 2 Body Circles
20 Squat Therapy
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (6) with 9 dips on parallettes
15 DUs
[I]Note: the row was the easiest and fasted 500m warm-up row I've ever done. Was a bit winded, but not completely out of breath like I've been before![/I]

[I][B]WOD: Back Squat 5, 5, 5, 5, 5.
[/B][/I]Warm-up:
Weighted PVC X 10
45# bar X 10
95# X 5

Working:
135# X 5
155# X 5
165# X 5
175# X [B]185# X 5[/B] (PR by 20# - set 100330 @ 165# X 1 - and for number of reps).
[I]Squats felt solid but really had to push coming out of the "hole" on the last couple of reps. PHEW![/I]

Stephen R. Lampl 04-21-2010 08:28 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100421 WEDNESDAY

Warm-up:
[/B][/I]500m Row (1:48) -- legs felt like rubber today.....
20 DROM
20 SPT
10 X 2 Trunk Rotations
15 Squat Therapy
15 Hip Extension
15 GHD sit-ups
L-Sit Practice (5 or 6, with the longest hold about 10 -11 sec).
MU progressions X 5 or so. Could not push out of the "hole" (full depth dip) today for the life of me.....

[I][B]WOD: For Time - 100 Burpees
[/B][/I]Time: [B]11:16 - - [/B]BLEH!
[I]Did this last summer in 10:03. These were [B]not[/B][/I][I] fun the day after doing heavy 5 X 5 squats......Actually, are burpees ever fun?[/I]

Stephen R. Lampl 04-22-2010 08:02 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100422 THURSDAY

Warm-up:
[/B][/I]500m Row (easy today): 1:58
20 DROM
20 SPT
15 Hip Extension
15 Ab-Mat sit-ups
15 DUs
20 Squat therapy
Samson Stretch

[I][B]WOD: 10 Rounds for Time of:
[/B][/I]15 Dead Lift 135#/85# (95# scaled for pulled hamstring)
15 Push-ups
[B]Time: 12:48.

[/B][I]All DLs unbroken. Hamstring(s) felt fine. Might have been able to do more weight.....
Push-ups first three rounds unbroken, had to break the rest into groups of five, three, and two to get through......

[B]Post WOD Skill Work[/B][/I]
A few squat cleans, hang power cleans, and cleans/split jerks. Tried 95#, but form was off. Dropped to 65# and did much better.

Stephen R. Lampl 04-23-2010 10:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100423 FRIDAY

[/B][/I][B]REST DAY TODAY!

[/B][I]After four solid workout days in a row, posterior chain is totally smoked and feels like it belongs (or should) to someone else. . . . . [/I]

Light bodyweight workout planned for tomorrow (gotta work during CF Sonora hours), with rehab and rest day Sunday....

Stephen R. Lampl 04-29-2010 07:03 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100428 WEDNESDAY[/B][/I]
[I]Felt good to get back into it after several days off fighting fatigue.....[/I]
[I][B]Warm-up:
[/B][/I]Easy 1000m Row - 4:00 something.....
400m Run
DROM
Shoulder Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Pull-ups
10 X Ring Dips (jumped)
15 Squat Therapy
25 Double-Unders
400m Run

[I][B]WOD: For Time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20")
[B]Time:[/B] 8:43

[I][B]Skill/Strength:
[/B][/I]Front Squats 1, 1, 1, 1, 1.
Warm-up: 45# bar X 5
95#
115#
135#
155#
175# (Tied PR from 090814).
[I]This last one was a little ragged - - almost didn't get out of the bottom![/I]

Marianne Urbanski 04-29-2010 08:15 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;776399][I][B]100428 WEDNESDAY[/B][/I]
[I]Felt good to get back into it after several days off fighting fatigue.....[/I]
[I][B]Warm-up:
[/B][/I]Easy 1000m Row - 4:00 something.....
400m Run
DROM
Shoulder Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Pull-ups
10 X Ring Dips (jumped)
15 Squat Therapy
25 Double-Unders
400m Run

[I][B]WOD: For Time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20")
[B]Time:[/B] 8:43

[I][B]Skill/Strength:
[/B][/I]Front Squats 1, 1, 1, 1, 1.
Warm-up: 45# bar X 5
95#
115#
135#
155#
175# (Tied PR from 090814).
[I]This last one was a little ragged - - almost didn't get out of the bottom![/I][/quote]
Nice work, Steve.. I 'm wondering though..do you do the WOD prior to strength? I usually do the WOD after any strength work I do..

Stephen R. Lampl 04-29-2010 09:22 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Marianne Urbanski;776479]Nice work, Steve.. I 'm wondering though..do you do the WOD prior to strength? I usually do the WOD after any strength work I do..[/QUOTE]
Thanks Marianne! I have done my workouts both ways. I seemed to have made the most gains in the past by taking a short recovery (15 - 30minutes) and then doing the strength work. My gains come a bit more slowly I think, but I believe they are more "solid."

Stephen R. Lampl 04-29-2010 07:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100429 THURSDAY

Warm-up:
[/B][/I]400m Run
DROM
Shoulder Pass Throughs
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Push-ups
15 Squat Therapy
20 Double Unders (having trouble with these today - - finally got them, but threw in 100 singles too).

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
25 Kb Swings (used 50# Db)
25 Ab-Mat Sit-ups
25 Jumping Pull-ups
[B]Time: 15:50
[/B][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I]

Stephen R. Lampl 04-30-2010 12:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100430 FRIDAY

Warm-up:
[/B][/I]800m run
DROM
Shoulder pass throughs
L-sit practice
15 X squat therapy
15 X push ups
20 X horizontal jumps
Arm circles

[I][B]WOD: "Fran at Work" Wear you work clothes or uniform today while doing "Fran."
[/B][/I]Showed up in my Starbuck uniform (minus the apron for the WOD - - didn't want to tear it)!
[B]21 - 15 - 9 (for time of)
Thrusters: 95#/65#
Pull-ups
[/B]Time: 12:03 (as Rx'd)

[I]My last Fran was 10:00 flat (the better part of a year ago), so considering my recent lack of conditioning, I wasn't unhappy with today's performance.[/I]


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