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

Nancy Cohen 08-24-2009 09:50 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Marianne Urbanski;649706]
What is wine good for?![/QUOTE]

Wine anti-oxidizes you!!! :)

Gordon Cooke 08-25-2009 02:46 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Nancy Cohen;651189]Wine anti-oxidizes you!!! :)[/QUOTE]

Among other things if you drink too much of it:)

Stephen R. Lampl 08-25-2009 11:18 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090825 TUESDAY

[/B]Woke up so stiff today that nearly an hour and a half of warm-ups and stretching did nothing to loosen up my calves and hamstrings. No workout today - - not worth the injury risk....[/I]

Stephen R. Lampl 08-26-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
Nancy and Gordon,

You two are just too funny!

[I][B]090826 WEDNESDAY

[/B]Doing much better today - - was finally able to get the kinks out.

[B]Warm up:
[/B][/I][B]Walking/Running[/B][I][B]:[/B][/I] 20:00 minutes / 1.5 miles on the hamster trainer....
Walked 5:00 increasing to 4.0 MPH
Ran 800m - - first 400m @ 5.5 MPH, second 400m at 6.0 MPH. Intended to go a full mile/1600m, but right hamstring started giving twinges, so I backed off.
Walked 400m at 4.0 MPH
Ran 400m at 5.5 MPH
Walked remainder of time to 20:00 at 4.0 MPH.

[I][B]CF Redding Warm-up
Burgener Warm-up

A.M. WOD:
AMRAP 20:00 of
95# Thruster X 5
95# HPC X 7
[U]95# SDHP X 10[/U]
[/B][/I][B]TOTAL = 7 rounds as Rx'd.[/B] [I]This was much harder than it looked on the website.....

[B]August Tabata Everything Challenge: [/B][/I][B]Week 4, day 1.[/B][B]Tabata Leg Lifts[/B](Legs straight - knees locked, raised to 45 degree angle, must not touch the deck in the down position on each rep - - no support).
[B]15/15/17/16/17/16/16/17 = 129 (15 by strict Tabata scoring)

[I]P. M. WOD: "Cindy"[/I] [/B][I](Could only go 15:00 without cutting into class time).
[/I][B][I]AMRAP in 15:00 of:
5 Pull-ups
10 Push-ups
[U]15 Squats[/U][/I]
TOTAL = 14 rounds + 5 pull-ups, 10 push-ups [COLOR=Red](PR for me!)[COLOR=Black]. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Last full "Cindy" (081108) was 14 rounds +5 pull-ups + 9 push ups - - 20:00 minutes.[/COLOR][/COLOR][B]

[I]Cross Training class this evening - - assisted with Sumo Deadlift highpull review.[/I]
[/B]

Marianne Urbanski 08-27-2009 05:39 AM

Re: Steve's "I'm not aging quietly" log
 
wow... do you always do 2 workouts in one day (to say nothing of the work on the treadmill too! --or "hamster trainer'!!)... excellent work.

I think that first WOD looks brutal. I will have to try that sometime ;)

Nancy and Gordon... yea.. I agree on the wine/anti-oxidizing thing!! :rofl:

Stephen R. Lampl 08-27-2009 11:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;652969]wow... do you always do 2 workouts in one day (to say nothing of the work on the treadmill too! --or "hamster trainer'!!)... excellent work.

I think that first WOD looks brutal. I will have to try that sometime ;)

Nancy and Gordon... yea.. I agree on the wine/anti-oxidizing thing!! :rofl:[/quote]

I hadn't planned to do two WODs in one day, but fell so far behind a couple of weeks back. So one day when I felt good, I figured why not try it...

I think the cleaner eating is helping too.

The Thruster/HPC/SDHP WOD [U][I][B]is[/B][/I][/U] brutal. I thought seriously about scaling it back to 85# or even 75# - - I seriously suck at HPCs.......thrusters are really slow at 95#. This showed me exactly where I need to work.....

Hey - - if we drink enough wine, we don't really need to worry about anti-oxidizing - - we'll just get pickled....:rofl:

Stephen R. Lampl 08-27-2009 11:50 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090827 THURSDAY

[/B]A.M. cross training class. Assisted in review of SDHPs and wall balls with the class. Then, assisted the class in their FGB-styled workout.

[B]August "Tabata Everything" Challenge: [/B][/I][B]Week 4, Day 2.
Tabata Shoulder Presses @ 45#
12/14/14/9/9/7/7/6 = 78 [/B](6 by strict Tabata scoring)
[I]This took me by surprise - how quickly my shoulders fatigued.

P.M. cross training class. Same activities as morning class today.

[B]Late Evening Workout today. Remind me [U]NOT[/U] to do this again!
[/B][/I][B][I]Warm-up:
[/I]Row 500m - 2:18

[/B][I][B]WOD: Rowing Bouts
[/B][/I][B]Row 500m X 5 for time. Rest precisely 2:00 minutes between bouts.
1). 1:55
2). 1:46
3). 1:47
4). 1:53
5). 1:46
[/B][I]I haven't rowed for a while and it definitely showed. Went out hard in the 3rd bout and was on par for a 1:36 pace, but could not hold it.

[B]Cool Down:
[/B][/I][B]1000m row - 4:19
[/B]

Gordon Cooke 08-28-2009 02:42 AM

Re: Steve's "I'm not aging quietly" log
 
Sounds like you had a pretty full day, workout wise, Steve. Good job. That is quite a bit of volume of work you did.

Stephen R. Lampl 08-28-2009 03:29 AM

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

Thanks - - not as busy as some, though. Nice to have a little change of pace with the rowing...

Stephen R. Lampl 08-30-2009 08:47 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090828 FRIDAY
090829 SATURDAY
090830 SUNDAY

ALL REST DAYS.....Friday and Saturday, not by choice. [/B]Traveling out of town all day Friday. Was in the exact same area ravaged by a fast moving wildfire today....lots of houses burned and people displaced...Sad.

Back at it tomorrow - - starting my new job, so it'll be interesting to see how I do with a workout at "O-Dark Thirty."
[/I]


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