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

Stephen R. Lampl 06-30-2009 07:22 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090630 TUESDAY....

[/B]Motivation and energy in the basement, so just sticking to the basics....

[B]Warm-up:
[/B][/I][B]Walking - Treadmill: [/B]30:00 / 2.0 miles / 4.0 MPH / 1.5% incline. Trying to work through persisting hamstring and Achilles tenderness.
[B]CFWU (modified)

[I]WOD: Bench Press 3, 3, 3, 3, 3.
[/I]Warm-up sets:
[/B]45# X 15
135# X 5
[B]Work sets:
[/B]155# X 3
175# X 3
195# X 3
[COLOR=Red][B]205# X 3 (PR)
[/B][COLOR=Black]210# X Fail
[I]Really nice to have a spotter.....

[B]Bar Rows - feet on stability ball
[/B][/I]10 X 5

[I][B]Wall Squats:
[/B][/I]10 X 3
[/COLOR][/COLOR]

Stephen R. Lampl 07-01-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090701 WEDNESDAY

REST DAY

WOD:
[/B][/I][B]5k Walk/Run
Warm-up: [/B].2 mile walk at 4.0 MPH[B]
Run: [/B]500m at 5.5 MPH. Left hamstring wouldn't tolerate much more at this point.
[B]Walk: [/B]4.2 MPH for the remaining 2.95 miles.
Total Time: Approx. 50:00 minutes (15:00 minutes with treadmill at 10 - 15 % incline).
Total Distance: 3.4 miles

Lots of stretching and foam rolling later.........

Stephen R. Lampl 07-02-2009 11:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090702 THURSDAY

[/B]An Introduction to CrossFit Football.......

[B]Warm-up:
[/B][/I][B]Walking on Treadmill: [/B]10:00 / 4.0 MPH / .65 miles / incline at 1.5% for five minutes, 10.0% for five minutes.
[B]CF Redding WU

[/B][I][B]WODs from CFFB Main Page today...[/B][/I]

[I][B]Strength WOD: (Amateur/Beginner)
[/B][/I][B]Back Squat: 3 X 5. [/B][I]Add 5# to last workout's weight[/I][B]
Bench Press: 3 X 5. [/B][I]Add 5# to last workout's weight
[/I]I did bench presses first - - squat rack was in use.

[B]Bench Press:
Warm-up sets: [/B]45# X 25, 65# X 15, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline

[B]Back Squat:
Warm-up sets: [/B]45# X 10, 45# X 5, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline and to ensure weight was light enough for me to keep good form on all lifts. Form check by CF buddy said all was good.

[I][B]Metcon WOD:
[/B][/I][B]10 Rounds for time of:
315# DL X 3 reps
6 Ring Dips
9 KTEs

Warm-up sets (DL): [/B]45# X 15, 135# X 10, 225# X 5.
[I]
Accomplished:
[/I][B]5 Rounds - - not timed (tho approx 8 minutes......)
275# DL X 3 reps
6 bench dips [/B](still some issues with right shoulder)
[B]9 KTEs

Hi-rep set after the WOD of 225# X 10. [/B]Had to break up as 8 + 2 'cause I had to re-grip the bar......

[I]The DLs felt good and I might have been able to do all ten rounds, but I am still leery of tearing my left hamstring - - felt a pretty good pull in it after five rounds. All in all, happy with this first experience with CFFB![/I]

Blair Robert Lowe 07-03-2009 03:51 PM

Re: Steve's "I'm not aging quietly" log
 
I missed it last night but may try it today if the gym is open. As much as I like that workout, it may be a little too in my optimal range. Basically, it's stuff and modalities I like except the 10 rounds.

Stephen R. Lampl 07-03-2009 09:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Blair Robert Lowe;618366]I missed it last night but may try it today if the gym is open. As much as I like that workout, it may be a little too in my optimal range. Basically, it's stuff and modalities I like except the 10 rounds.[/quote]

This was my first experience with CFFB. I think the 10 rounds would have been great, but I didn't want to push it with the tempermental hamstring. The nice thing about these workouts is that they are (as Rx'd) still way above me, so scaling them provides just what I need (especially now with my lack of motivation.

Stephen R. Lampl 07-03-2009 10:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090703 FRIDAY

CFFB Workout

Warm-up(s):
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]Walking (Hamster Trainer): [/B]15:00 / 1.0 miles / 4.0 MPH / Incline - 1.5% for 10:00, 10.0% for 5:00.
[B]CF Redding Warm-up

[I]Strength WOD: Push Press 5 X 3 (Amateur)
[/I][/B][B]Warm-up set: [/B]45# X 15, 95# X 5
[B]Working sets: (all at 135# and cleaned for 1st rep of each set from ground): [/B]4 + Fail, 5, 5. [COLOR=Red][I][B](PR for reps;[/B][/I][/COLOR] [I][COLOR=Red]The [B]3 cleans[/B] were a [B]PR[/B] [B]by 24 pounds!)[/B][/COLOR][/I]

[I][B]Daily WOD: Power Cleans @ 75% BW (150#) for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

[/B][/I][U]Accomplished:[/U]
[I]Since 150# was above my max of 135#, [B]I[/B][/I][I] [B]used 120#[/B] (9# more than last week's "Grace")[/I]
[B]Time:[/B] [B]10:48[/B]

[I]Happy with todays' workout. Too fried to do anything else, though.

[COLOR=Blue][B]HAVE [COLOR=Black]A [COLOR=Red]GREAT [COLOR=Blue]4TH [COLOR=Black]OF[COLOR=Red] JULY, [COLOR=Blue]EVERYONE![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][/COLOR]
[/I]

Blair Robert Lowe 07-05-2009 11:12 PM

Re: Steve's "I'm not aging quietly" log
 
Why do you use so much LSD in the WU?

Stephen R. Lampl 07-05-2009 11:58 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Blair Robert Lowe;619164]Why do you use so much LSD in the WU?[/QUOTE]
Blair,

The LSD is to work at really warming up and getting good blood supply to my hamstrings and stretch out the Achilles tendons. I was fine until I started running again recently. It felt so good just to be able to do 400m without pain and/or having to stop. I started doing intervals and ended up running at speeds I've never atttempted before. This worked for a couple of times, but I pulled my L/hamstring the last time out....

Long-winded explanation, but it gives the full background.

Blair Robert Lowe 07-06-2009 09:18 PM

Re: Steve's "I'm not aging quietly" log
 
Interesting. I, myself sometimes like a longer warmup than other people but mainly to get myself loose and lively.

Do you find that it mucks up with your WOD performance? I found this a bit last year as I tended to bike about 6-7 miles slightly uphill to the gym to workout. I did this as well last saturday which was 5+ in a headwind.

It looks like I see 30m of LSD before some of your workouts and was just curious.

Stephen R. Lampl 07-06-2009 09:39 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090706 MONDAY

[/B]Back at it today after two rest days and three DAYS of cheat meals......I gained 5 pounds! Sounds like "felony stupid" best describes my actions..........

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2/6 miles
[B]Walking/Running (Intervals): [/B]20:00 Total. 5:00 minutes at 10.0% incline.
Walks @ 4.0 MPH. Intervals: Run 30 sec @ 6.0 MPH / rest 30 sec (4 MPH walk) X 3; Run 1:00 min at 6.5 MPH / rest 1:00 min X 3 (4 MPH walk); Run 1:00 min at 6.0 MPH / walk 1:00 at 3.2 MPH. Total distance = approx. 1.4 miles.
[B]CF Redding Warm-up.
[/B]Subbed Stability ball sit-ups X 25 for GHDs.
[B]Thruster Challenge, Week 1 day 1 = 9 @ 75#.

[/B][I][B]Strength WOD: [/B][/I]
[B]Shoulder Press 1, 1, 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5.

SP Warm-up sets[/B]: PVC X 15, 45# X 10, 95# X 5, 135# X 3
[B]Work sets: [/B]140 X F, 140 x F, 135 X F.......switched to 3 X 5s with 115#
[B]115# X 3, 3, 3, 3, 3.

PP:
Work sets:
[/B]135 X 3, 140 X 3, 145 X 3, [COLOR=Red][B]150 X 2 (PR)[/B][/COLOR] (failed on 3), 150 X Fail X 3.
[B]Hi-Rep Set: [/B] 115# X 10 (got 8, failed on 9 and 10).

[B]Kipping Pull-ups: [/B]10, 10, 12, 10, 10, 13, 7, 3 = 75!
(threw these in with the rest of the work-out).

[I][B]Note: [/B]Started running out of steam and realized I hadn't had more than a cup of coffee all day.......(started my WO at 4:00 p.m.). Combine that with the poor eating of the last three days.........[/I]


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