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

Carter Jee 03-16-2009 08:47 PM

Re: Steve's "I'm not aging quietly" log
 
hey steve!!!

love your work... love your work...

I'm definitely feeling the cert now... combined that with heavy BS and light grace last night, I'm ready to lay in an ice bath!!!

jeez.... that's pretty impressive bench press work!!

Carter

Stephen R. Lampl 03-16-2009 08:54 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you Carter. You made my day seem more worthwhile.

Thanks for the encouragement on the BP work. I'm really weak there, tho CF has made it possible to make up a lot of ground. Hoping to get up to my BW soon....

Surprised you didn't feel the cert earlier. With all the stuff you did, I thought you were another one of those CFers who felt no pain......:D

Delita Wright 03-16-2009 10:57 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;542870][I][B]090316 MONDAY[/B]

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 96
[B]CF Redding WU - modified
Arm Circles
Shoulder Pass Thrus X 10
Body Circles X 5 - ea dir
Trunk Rotations X 10 ea dir
Push ups X 10
Pull ups X 10
GHD Sit ups X 15
GHD Back extensions X 15
OHS X 10
Lunges X 5 ea leg
Squats x 25
Samson Stretch
Burpees X 10

WOD: "Jackie"
1000m Row (3:57)
45# Thrusters X 50 reps (subbed 25# Dbs)
30 pull-ups
TIME: 13:51 [/B](included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....)

[B]GTG: Pull-up work (all dead hang and/or static hold)
Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18
Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21
Total = 39 plus 2 static holds.

Bench Press: [/B](L o n g time since I've done any of these)
[B]Warm-up: 45# X 15, 95# X 10
135 X 3
155 X 3
175 X 3
185 X 1
185 X F
155 X 3 X 4
155 X 5

[/B]Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked.....
Thrusters were 10 X 2, then 5 X 6
Pull-ups were in twos (2 X 15) kipped.
[/I][/QUOTE]

Wow, Steve - you are doing a LOT of work every day. Yikes! Delita

Carter Jee 03-16-2009 11:12 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Delita Wright;542924]Wow, Steve - you are doing a LOT of work every day. Yikes! Delita[/QUOTE]

hi delita

it's a "lite" day for stephen... :D

carter

Stephen R. Lampl 03-17-2009 07:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;542934]hi delita

it's a "lite" day for stephen... :D

carter[/quote]

Carter,

You are a kick! Thanks.....

Did realize yesterday tho, that I am going to have to push it a bit. Perhaps I'm being optimistic or stupid (for a bloke my age), but I'd like to push for a 2 X BW DL, (eventually) a 1.5 X BW bench press, and the like. I'd love to work up to 135# thrusters for reps (so Fran is easier). Figure, if I don't tax the bod, it isn't going to happen. Gonna have to give this probably a couple of years, but I'm definitely game.

Stephen R. Lampl 03-17-2009 07:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;542924]Wow, Steve - you are doing a LOT of work every day. Yikes! Delita[/quote]

Gee, thanks Delita! Back at ya...........

Stephen R. Lampl 03-17-2009 07:43 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090317 TUESDAY
[/B][/I][B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen]HAPPY ST. PATTY'S DAY!:broc:[FONT=Verdana][SIZE=2][COLOR=Black] (Broccoli is related to clover, right?)

[I]Training Day at Globo.....

Warm-up:
Treadmill: [/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT][/B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen][FONT=Verdana][SIZE=2][COLOR=Black][I]Walk 4:00 min increasing speed to 4.0 MPH.
Shoulder Pass throughs X 10, Body Circles X 5 X 2
Walk/Run in 20' diam circle approx. 30 sec, stop at Med Ball, do either DLs to clean or DLs to full overhead (approx 10 reps), X approx. 6 rounds. 5:00 minutes approx.

[B]WOD: "Burping Fran"
21 - 15 - 9 of:
60#/30#/18# Thrusters
Jumping Pull-ups
3 burpees after each round
TIME: (As Rx'd 60#) = [COLOR=Red]5:38 (PR). [COLOR=Black](6:44 on 2/19/09).
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Note: I don't know why, but this WOD (like last time) just simply fried me! Must be the burpees....

[B]KTEs:
5, 5, 5, 5, 5.

OHS Practice:
30# bar: 5, 5, 5, 5, 5
[/B]First time ever doing weighted OHS. Felt really good and solid. Going to slowly add weight in small increments.....

Short workout today - - toasted my butt.....:pepper:
[/COLOR][/COLOR][/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT]

Elizabeth Terris 03-17-2009 08:58 PM

Re: Steve's "I'm not aging quietly" log
 
Burping Fran :rofl: but I bet it sucked! Nice work on the OHS. Adding weight slowly as you CNS gets used to the movement is a good idea.

Stephen R. Lampl 03-17-2009 09:12 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;543899]Burping Fran :rofl: but I bet it sucked! Nice work on the OHS. Adding weight slowly as you CNS gets used to the movement is a good idea.[/quote]

Thanks, ET. Yup - - definitely sucked!

I am still basking (is that the right word?) in all I learned at the cert. It has already helped me by leaps and bounds. OHS are feeling solid for the first time since I started CF nearly 6 mos ago......

Still stoked!! :pepper:

Christin Street 03-18-2009 03:13 AM

Re: Steve's "I'm not aging quietly" log
 
Nice Burping Fran, Steve! Looks brutal!


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