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

Stephen R. Lampl 03-24-2010 06:16 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100322 MONDAY - - Sick day
100323 TUESDAY - - No WOD -- work schedule....

100324 WEDNESDAY: Success!

Warm-up:
[/B]250m row
25 DROMs
[U]2 X of the following[/U]:
10 Back Ext
10 GHD Sit-ups
10 Rope pull-ups
15 Squat therapy
15 Double Unders (or attempts...)

[B]WOD: For Time:
[/B][/I]400m Run
3 Rounds of
9 Squat Cleans at 75% BW (Scaled to 95#)
15 Push ups
21 Air Squats
400m Run
[B]Time: 14:30
[/B][I]Still need a lot of work on my cleans. First couple I got (with proper form) went up easily, felt strong, and I actually got under the bar! Legs tired quickly.....cleans got UGLY.....[/I]

Stephen R. Lampl 03-24-2010 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100324 - WEDNESDAY [/B](Continued)[/I]
[B]Strength work [/B](a little, anyway)....

[I][B]Chin-ups (dead hang)
[/B][/I]4, 3, 3, 4, 3, 3 = 20 (done over about 15 minutes).

Stephen R. Lampl 03-25-2010 08:58 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100325 THURSDAY

[/B][/I]Workout pre-empted again today - - stomach flu or ??

I feel like an old car trying to sputter to life......runs some days. won't start on others...:ranting2::ranting2::ranting2:

Stephen R. Lampl 03-26-2010 12:29 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100326 FRIDAY

[/B][/I][I]FINALLY think I might have shaken the stomach bug. Today was the best I have felt in a workout in quite a while![/I]

[I][B]Warm-up:
[/B][/I]400m Run
25 DROM
25 SPTs
15 Back Ext.
15 GHD Sit-ups
15 Ring Dips (regular dips - assisted)
15 Pull ups

[I][B]Strength Work: [/B][/I][B]Dead Lifts 1, 1, 1, 1, 1, 1, 1.
[/B]Worked up to and got [B]305# [/B]as a 1RM. (10# PR since my reset). :pepper:
[I][B]
WOD: "Randy"
[/B][/I][B]For Time:
[/B][B]75 X Power Snatch @ 75#/45#
[/B]I scaled and used [B]55#[/B] because my snatch technique sucks, plain and simple.
[B]TIME: 7:42[/B]
My first ever "Randy." I enjoyed this WOD and will enjoy it even more when I learn to get under the bar. Felt the 55# was a good starting weight and allowed for good intensity. Some technique work and I should be able to do this one Rx'd.

Stephen R. Lampl 03-28-2010 12:20 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100327 SATURDAY

[/B]Got to instruct my daughter in her first ever CrossFit session. Took her through the basic warm-up (with some demos) before tackling a few of the basic CF movements:
[/I]
Press Series basics (using PVC)
Shoulder Press
Push Press

Squat basics
Partial squats
Dynamax depth squats
Squats against a wall
-------------------------------------------------------
[I][B]Today's WOD:[/B][/I] [B]Interval sprints @ 75 - 80 % / Full ROM pushups on parallettes

[/B]10 Push ups to full depth/ROM
.35 mile sprint for 30 seconds, then walk 1 minute, sprint 30 sec, etc.
10 Push-ups
.35 mile interval sprint - 30 seconds, walk 1 minute
10 Push-ups
.35 mile sprint 30 seconds, walk 1 minute
10 Push-ups
.35 mile sprint 30 seconds, walk 1 minute
10 Push-ups
[B]TIME = 18:45[/B]
Total distance covered: Approx. 1.4 miles.
Total number of sprints: 10 (each approx. 125m)
Total push-ups: 50

[I]Did this workout at home/in my neighborhood at the 4600 foot level. Definitely felt the altitude and was breathing hard. Great workout![/I]

Stephen R. Lampl 03-28-2010 09:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100328 SUNDAY

REST DAY. [/B][/I]Functional workout of carry lots of boxes (primarily of books) upstairs for my daughter......

Marianne Urbanski 03-29-2010 03:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;760181][I][B]100328 SUNDAY

REST DAY. [/B][/I]Functional workout of carry lots of boxes (primarily of books) upstairs for my daughter......[/quote]

I hear you on this WOD!! I have been bringing my daughter home from college every weekend.. today I brought her back and since she is on crutches, guess who carries everything up 4 flights to her room!?! :D Thank God for crossfit mom!! :rofl:

Great to see you back at it though, Steve!! where are you working these days?

Nancy Cohen 03-29-2010 04:38 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;758966]
I feel like an old car trying to sputter to life......runs some days. won't start on others...:ranting2::ranting2::ranting2:[/QUOTE]

I hear ya! Getting old is overrated.

Stephen R. Lampl 03-29-2010 10:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;760621]I hear you on this WOD!! I have been bringing my daughter home from college every weekend.. today I brought her back and since she is on crutches, guess who carries everything up 4 flights to her room!?! :D Thank God for crossfit mom!! :rofl:

Great to see you back at it though, Steve!! where are you working these days?[/quote]
[I][B]Thank God for crossfit mom!!
[/B][/I]
Boy, you said it, Marianne! Four flights of stairs? Crazy enough with just one at our place....

Thanks.....it feels great to really be "going for it" again. Still have some endurance issues, but that will come......I'm back working at Starbucks again - - lots of fun people-watching and making their fave drinks..;)

Stephen R. Lampl 03-29-2010 10:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;760688]I hear ya! Getting old is overrated.[/quote]

Hey, at least we're slowing down the clock.......


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