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

Stephen R. Lampl 05-11-2011 09:36 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110511 - Rest Day[/B][/I]

Stephen R. Lampl 05-12-2011 01:44 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110512 - - Thursday

Warm-up:
[/B][/I]800m run/walk
DROM/pass throughs
20 hip extension
20 jump squats
15 push ups
15 strict pull-ups (got 4)
10 wall balls
Samson Stretch

[I][B]Skill Work:
[/B][/I]Medicine ball cleans

[I][B]WOD: [/B](With on-ramp class members)
[/I]Perform 3 med-ball cleans each 30 seconds for 15 minutes

Finish with sprints:
8 X 50m
Rest 45 seconds between each sprint

Anthony Mattox 05-12-2011 05:17 PM

Re: Steve's "I'm not aging quietly" log
 
Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony

Justin McGinley 05-12-2011 08:20 PM

Re: Steve's "I'm not aging quietly" log
 
Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.

Stephen R. Lampl 05-12-2011 10:06 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Anthony Mattox;936028]Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony[/quote]

[quote=Justin McGinley;936088]Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.[/quote]
Thanks much, Tony and Justin. Trying to stick to well-scaled or "on-ramp" level workouts for a while. I'm pretty out of shape and as stiff as an old fence board that's been laying in the desert for a few years......Sure feels good to be at it again though!

Stephen R. Lampl 05-14-2011 09:08 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110513 - 110515: Rest Days.

[/B][/I]Really stiff and sore - - but that's what I get for taking nine months off! At least it's a "good" stiff and sore.

Stephen R. Lampl 05-19-2011 10:42 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110519 Thursday - - at Globo
[/B]Rehab Strength and Conditioning Day #1.

[B]Warm-up:
[/B][/I]Elliptical Trainer: Level 4 / 15:00 / 426 cal / 2.2 miles

[I][B]Strength Work:
[/B][/I]Leg Press (hamstring / PC - specific)
1 X 25 X 165#; calf press 1 X 25
1 X 25 X 165#; calf press 1 X 25
1 X 20 X 285#; calf press 1 X 20
1 X 20 X 285#; calf press 1 X 20

Lat Pull Down
1 X 10 X 55#
1 X 10 X 70#
1 X 10 X 85#

Lateral Dumbbell Raises
1 X 10 X 3 @ 15#

Strict Pull-ups = 8
OH grip 2, 1, 1
UH grip 2, 2
[I]
I've lost a lot of ground and am seriously lacking in strength as I start back into CF. Combining this type of workout at lighter weights with scaled CF WODs to slowly build back a good, solid baseline for regular CF Wodding.
[/I]

Stephen R. Lampl 05-20-2011 11:42 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110520 - - Friday: At Globo
[/B][/I][I]Rehab Strength and Conditioning Day #2.

[B]Warm-up:
[/B][/I]Treadmill 15:00 (walking at 4.0 MPH).
Double Under practice: 5:00. Chained 3 twice.

[I][B]WOD: Shoulder Press 5, 5, 5, 5, 5.
[/B][/I]Warm-up: 45# X 10 X 1
Working:
55# X 5
65# X 5
75# X 5
85# X 5
95# X 2, fail 3
85# X 3, fail 4

[I][B]Other Work:
[/B][/I]Seated Rows (Pull-ins):
55# X 25
85# X 10
115# X 5 X 5

Shrugs (dumbbells)
20# Db X 25
25# Db X 25
30# Db X 25

Stephen R. Lampl 05-23-2011 07:33 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]110521, 110522: Rest Days

110523 Monday: at CrossFit Sonora

Warm-up:
[/B][/I]Walk/jog 1.5 miles
Stretch
Run 400m
DROM/shoulder pass throughs
10 push ups
10 pull-ups
10 wall balls
10 GHD sit-ups (subbed Ab mat sit-ups)
30 second handstand hold

[I][B]WOD: "Nate"
[/B][/I]AMRAP in 20 minutes
2 Muscle-ups (sub 6 pull-ups/6 dips)
4 Handstand push-ups
8 Kb swings (2 pood/1 pood)
[B]Scaled to:
[/B]2 muscle-up progressions from kneeling
4 legs supported HSPU
8 Kb swings (1 pood)
[B]16 rounds + 2 MU progressions

[/B][I][B]Strength Work:
[/B][/I]Bench Press
3 @ 70% max
3 @ 80% max
AMRAP @ 90%
Warm-up at 45# X 10; 65# X 10
3 @ 95#
3 @ 105#
5 @ 135#
[I]I've lost a lot of strength, but it feels good to be getting back into it![/I]

Stephen Smith 05-23-2011 07:53 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Stephen, good to see you posting! How have you been? Shame about the long layoff, but good that you're getting back into it. Keep kicking @$$!


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