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

Gordon Cooke 09-20-2009 04:19 AM

Re: Steve's "I'm not aging quietly" log
 
I've done that workout before (or one very similar) and if I remember correctly, it was brutal. I'd have to check back through my logs for the time, but I remember the runs really slowing me down. Good job Steve:highfive:

Stephen R. Lampl 09-21-2009 12:29 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks for the encouragement, Gordon! I want to try this one again soon - - and when DOMS isn't making my behind feel as stiff as a board. This was a great workout!

[I][B]090920 REST DAY.[/B][/I]

Stephen R. Lampl 09-21-2009 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I]

Marianne Urbanski 09-22-2009 02:26 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;667672][I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I][/quote]

Yea... I'll slap you now.. Burpees are my LEAST FAVORITE thing of all time!! Ever since i did that stupid burpee challenge last year.... they suck no matter how you look at them.. GREAT JOB though!! :notworth:

Stephen R. Lampl 09-25-2009 09:35 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Marianne - - It is hard to believe that some @#^-)% exercise like burpees, which your PE coach [I][B]always[/B][/I] had you doing in high school, could suck so badly as an adult.

[I][B]090925 FRIDAY

[/B]Three rest days in a row -- work schedule and then not feeling well yesterday. Today........
[B]
Warm-up: [/B][/I][B]2500m Easy Row[/B][B]: [/B]Time = 10:32[B]Parallette Push-ups: 15 X 1

[I]WOD: [/I]Cleans - Skill work with Josh (CF Sonora)
PVC X 5 - 10 reps
45# bar X 5
95# X 10
115# X 3 [/B](Form got ragged quickly - - too heavy to get under bar quickly - - lots more practice necessary.
[B]95# X 5

Row 500m: [/B]1:42.

Dave Coughlin 09-25-2009 11:54 PM

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

After a longer-than-usual break between WODs, a form reset and quickie burner is always a highly productive day for me. The power clean work likely didn't tire you out too much for that 500m row, during which you were definitely moving.

Keep it up, and don't be afraid to pre-plan your week's programming ahead of time. I know it's not the randomness of CF main page programming, but you can still keep making some pretty solid progress.

Have a good weekend!

Stephen R. Lampl 09-26-2009 12:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;670192]Hey Steve:highfive:

After a longer-than-usual break between WODs, a form reset and quickie burner is always a highly productive day for me. The power clean work likely didn't tire you out too much for that 500m row, during which you were definitely moving.

Keep it up, and don't be afraid to pre-plan your week's programming ahead of time. I know it's not the randomness of CF main page programming, but you can still keep making some pretty solid progress.

Have a good weekend![/quote]

Thank you, Dave. Great suggestion on the planning. I really need to do that, and with my work venue becoming closer to home, I won't be traveling the extra two hours per work day....:-)

[I][B]090926 SATURDAY

[/B][/I][B]WOD (and warm-up)

[/B]Easy 5K Row: 22:56

[I]Now....off to work I go........[/I]

Stephen R. Lampl 09-28-2009 02:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090927 SUNDAY

REST DAY!

090928 MONDAY - - @ CROSSFIT SONORA

[/B][/I][B]Warm-up:
800m run/jog
Shoulder Pass thrus
Body circles
Samson stretch

WOD: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
TIME= 15:38
[/B][I]First 10 pull-ups were kipped, the rest jumping. I definitely feel not having had consistent workouts for the last month though it really felt good to do a longish workout!
Last "Angie" was on 090421: 28:38 as Rx'd. Before that was my "Angie" with jumping pull-ups @ 19:49! Happy to have shaved [U]4+ minutes[/U] off my scaled "Angie" time!
[/I]

Marianne Urbanski 09-28-2009 04:31 PM

Re: Steve's "I'm not aging quietly" log
 
Nice Steve.. that workout is a killer, jumping or not!! GREAT JOB doing it no matter what... and GREAT TIME!! :highfive:

Helen Lawson 09-29-2009 11:59 AM

Re: Steve's "I'm not aging quietly" log
 
Just checking in...and glad to see your still working hard! :)

And...wow...great Angie...but...thats a lot of jumping pull-ups! Any DOMs?


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