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

Stephen R. Lampl 05-07-2010 05:42 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks Nancy; the infection is all but gone. Still taking is a bit easy so I don't pull out the stitches early.

Double unders ARE A PAIN!!! My best is 10 in a row. Settling these days for two or if I'm really lucky, five in a row. I wish I were spring-loaded like my daughter's cat....

Stephen R. Lampl 05-07-2010 09:31 PM

Re: Steve's "I'm not aging quietly" log
 
Correction to today's workout - - forgot the walking lunges....
[I][B]
WOD: Shilo's Birthday Workout:[/B][/I] [I][B]4 Rounds for Time of:[/B][/I]
7 Burpee/Box-jumps
7 Knees to Elbows
7 Kettlebell Swings (1.5 Pood)
7 Pull-ups
[COLOR=Blue][I]Finish with 82 Walking Lunges[/I][/COLOR]
[I][B]TIME: 14:02

[/B][/I][B][I]Evening Training Session with Daughter:

Her Warm-up:
[/I][/B]DU practice. Showed Jen how to work on getting them....
400m run (I did a 500m row - 1:49).
DROM
Shoulder Pass throughs and body circles
10 jumping pull-ups
"Chair Dips" using parallettes

[I][B]WOD: Skill Work and Review:
[/B][/I]15 Squat Therapy
OHS Basics

[I][B]Press Series: Review:[/B][/I]
Shoulder Press using PVC
Push Press using PVC
Push Jerk: Basics fundamentals, then 3 X 3:
PVC X about 3 sets of 10
18# bar X 10, then
28# X 3
38# X 3
48# X 3
[I]Jen got these up fairly easily with good form when she remembered to drive and dip, lock out her arms, and let her legs complete the lift....fantastic work for the first day.....Dad is soooo proud![/I]




Stephen R. Lampl 05-08-2010 05:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100508 SATURDAY

ACTIVE REST DAY
[/B][/I]Walk 5.25 miles with daughter
[B]Time: approx 1 hr 20 min.
[/B][I]I added in 200 push-ups (total) broken into 10s and 20s which I did about every 1/4 to 1/3 mile.[/I] [I]Did 10 clapping push-ups for one set.....they were hard and a good way to tweak my beak if I did more sets....:rofl:.[/I]

Benjamin R. Greene 05-08-2010 09:40 PM

Re: Steve's "I'm not aging quietly" log
 
Good workout. I should try to do that one sometime. The thing I love about CrossFit is the endless creativity possible. Anything can be made into a workout. Plus, I am trying to involve my family in activities too, so Dad doesn't just disappear every day.

Stephen R. Lampl 05-08-2010 09:49 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Benjamin R. Greene;781357]Good workout. I should try to do that one sometime. The thing I love about CrossFit is the endless creativity possible. Anything can be made into a workout. Plus, I am trying to involve my family in activities too, so Dad doesn't just disappear every day.[/quote]

Thanks, Ben. Yup....saw on your log today just how involved you can get.....I'm wondering what'll do you in first....your CF WODs or the ones you make up / "suffer through" with your children chasing you all over creation!

Good Luck, Dad! :rofl::rofl::rofl:

Stephen R. Lampl 05-11-2010 10:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100509 SUNDAY - - REST DAY

100510 MONDAY - - REST DAY.
[/B]Right knee (the one in which I tore three of the four quads three years ago) giving me fits. I think I overdid it on the walk on Saturday.

[B]100511 TUESDAY

Warm-up:
[/B][/I]100 Jump Rope singles
2 min est DU practice - - not going well at all....BLEH!
500m Row: 1:49
25 DROM
15 Shoulder Pass Throughs
15 Squat Therapy
15 Med Ball Sit-ups with partner
10 Box Jumps 20"

[I][B]WOD: For time:
[/B][/I]20 X shoulder to overhead any way possible (185#/115#) - - I used 115#
40 Burpees with Lateral jump
[B]Time: 6:32
[/B][I]My poor clean technique limited the weight a bit. Burpees were unbroken!

[B]Post WOD Skill/Strength work:
[/B][/I]Cleans. Used 115#. Had assistance with critiquing my lifts.
Did about 5 X 5.
[I]Getting the bar way up high, but not transitioning quickly enough with hand/arm position to get under the bar and get into the rack position. Dropped weight to 65# and concentrated on technique. Knocked out a few solid reps with good form. Tried one at 135# which was fairly decent. Will keep working on these.[/I]

Benjamin R. Greene 05-11-2010 10:39 PM

Re: Steve's "I'm not aging quietly" log
 
Wow! 40 burpees? Good job, Stephen!:highfive:

Stephen R. Lampl 05-11-2010 10:47 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Ben! I suck at burpees and they suck. Period. Plain and simple. :rofl::rofl::pepper:

Stephen R. Lampl 05-12-2010 09:13 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100512 WEDNESDAY

[/B]CF Sonora added a 6:00 a.m. workout this week....so....
[B]6:00 A.M.

Warm-up:
[/B][/I]800m run
DROM
Shoulder Pass Throughs / Body Circles
15 X Hip Extensions
15 X GHD sit-ups
10 X Pull-ups
10 X Ring dips (Full ROM bar dips w/bands)
10 X Box Jumps

[I][B]WOD: [/B][/I][I][I][B]Perform as many rounds as possible of 3 dead lifts at 85% of your 1 rep max, on the minute until failure (Coach stopped clock at 20:00).[/B][/I]
[/I]My 1RM (since reset) = 305; Used 255#
[B]Score: 20 rounds (all 20 minutes) - - 60 reps total. [/B][I]
Really pleased with this. Perhaps time to try for a new 1RM....
[/I]

Stephen R. Lampl 05-13-2010 01:15 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]i[/B]I may have shorted myself one round yesterday, actually having done 21 (21st round would have been on the 20th minute...).
[B]
100513 THURSDAY
[/B]Absolutely beautiful day in Sonora.....took a nice 1 mile walk/jog to begin my warm-up before our class....
[B]Warm-up:
[/B][/I]800m run
15 DROM
15 Shoulder Pass throughs
5 x 2 Body Circles
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Wall Balls (did them wrong initially, do did them again correctly!
20 Double Unders (managed to link four today)...

[I][B]WOD: "Cindy"
AMRAP in 20:00 of:
[/B][/I]5 pull-ups
10 push-ups
15 squats
[B]SCORE: 14 rounds[/B] - ties my old PR...
pull-ups were unbroken, all rounds. Push-ups and squats; had to break them up after 3rd or 4th round.....BLEH!


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