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

Stephen R. Lampl 03-29-2010 10:27 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100329 MONDAY

[/B][/I]A little change up and fun at CF Sonora today.....

[I][B]Warm-up: [/B][/I]25 DROM
25 Shoulder Pass Thrus
Then...[B]
AMRAP in 5 minutes of:
[/B]5 KTEs
5 second handstand hold
5 situps
5 push-ups
[B]6 or 7 rounds - - lost count. [/B][I]Still got the heart rate up and the body warmed up a bit.......[/I]

[B]WOD: For time of:
[/B]100m Run
10 Med ball clean and jerk (20#)
100m Run
9 Med ball C&J
100m Run
8 Med ball C&J
100m Run
7 Med ball C&J
100m Run
6 Med ball C&J
100m Run
5 Med ball C&J
100m Run
4 Med Ball C&J
100m Run
3 Med ball C&J
100m Run
2 Med ball C&J
100m Run
1 Med ball C&J
100m Run
[B]Time: [/B]10:10
[I]Fun, but nonetheless, a wicked little WOD which left me barely able to pick my legs up after the 2nd round and gassed at the end, with a Fran cough too! This WAS fun though.....I'd do it again in a heart beat!

[B]Skill / Strength work[/B][/I]: [B]Squat Cleans for 1 RM

[/B]Got [B]135#[/B] today! Definitely a PR for my reset; don't think I've ever hit 135 before.....have to dig through my logs to check....

Stephen R. Lampl 03-30-2010 02:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100330 TUESDAY
[/B][/I][I][B]Warm-up:
[/B][/I]250m row,
25 DROM,
10 SPTs, then..
3 X of
10 Straight leg dead lifts (empty bar)
10 Seated good mornings (18# bar)
10 Reverse GHD sit-ups (basically crunches with full ROM ab stretch)
25 Double unders [I](chained [B]4 in a row[/B] together, with lots of triples!).

[B]Skill Work Reinforcement
[/B][/I]10 X Squat Cleans @ 75#. I [B]nailed[/B] 8 out of 10. Felt really good to do these after working on them yesterday!

[I][B]Strength / Skill WOD: [/B][/I][B]Back Squat working to 1.25 BW for:
10, 10, 5, 5, 3, 3, 2, 2, 1, 1. [/B][I](Scale to your ability).
[/I]95# X 10
115# X 10
125# X 5
135# X 5
145# X 3
155# [I](failed on third rep and had to dump)[/I]
145# X 2
145# X 2
155# X 1
[B]165# X 1[/B] [I]([U]Tied 1RM post-reset PR of 165#[/U]) Really stoked about this!

[B]WOD: For time:
[/B]Nasty but fun little "quickie" to finish the day.....
[B]50 Jump Squats X 45#
[/B][/I][B]Time: 2:27
[/B]

Marianne Urbanski 03-31-2010 03:21 AM

Re: Steve's "I'm not aging quietly" log
 
Nice PR's lately, Steve!!! Those little "gassers" can be killers to do, but I do like the little metcons after strength workouts!! Your med ball WOD gave me an idea for today since I am not goign to the gym, but did want to do a little something!! Let's see what I can come up with! ...

I like your back squat WOD too.. GREAT JOB!!

Stephen R. Lampl 03-31-2010 08:23 AM

Re: Steve's "I'm not aging quietly" log
 
Thank you, Marianne! It's encouraging to see these little "carrots" starting to dangle in front of me again......:D

Stephen R. Lampl 03-31-2010 10:40 PM

Re: Steve's "I'm not aging quietly" log
 
[i][b]100331 Wednesday

Rest Day!
[/b][/i]

Stephen R. Lampl 04-06-2010 12:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100406 TUESDAY

[/B][/I]FINALLY got a chance to make it to the box today! Relatives, work, and a hectic Easter weekend schedule took up the rest of last week....

[I][B]Warm-up;
[/B][/I]800m run
3 X
10 Squat Jumps
10 push-ups
10 sit-ups
100 Jump rope singles

[I][B]WOD: For Time:
[/B][/I]200m sandbag run 100#/50# [I](100#)[/I]
50 Mountain Climbers[I][B]
Then.....5 rounds of
[/B][/I]10 OHS 115#/55# [I](scaled to weighted PVC due to my UGLY form!)
[/I]10 Pull-ups
10 Ring dips [I](jumping)
[B]Then.....
[/B][/I]50 Double-unders
200m sandbag run 100#/50# [I](100#)
[/I][B]Time: [/B]20:58
[I]Concentrated on just trying to get through this beast - - screwed it all up and forgot the mountain climbers. Threw them in just after the last round of OHS/pull-ups/dips and then got the finish backwards - - tried doing DUs AFTER the sandbag run......[/I]

Stephen R. Lampl 04-07-2010 07:59 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100407 WEDNESDAY

[/B][/I]Another day of excellent programming at our box today. Really kept the intensity going with just enough time to recoup.

[I][B]Warm-up:
[/B][/I]400m run (250m row)
3 X 15 reps of each:
Ab-mat sit-ups
Walking lunges
SDHP with 45# bar

[I][B]WOD: [/B](Based on Southern California Regional Qualifier WOD)
[/I]EVENT #1: Row 3 minutes for max calories: [I][B] 49
[/B][/I]Rest 3 minutes
EVENT #2: Dead Lift 225# /135# (225#) max reps in 3 minutes: [I][B]29[/B][/I]
Rest 3 minutes
EVENT #3: L-sits, maximum number of total seconds held in 3 minutes: [I][B]37
[/B][/I]Rest 3 minutes
EVENT #4: Squats, maximum number in 3 minutes: [I][B]80
[/B][/I]Rest 3 minutes
EVENT #5: Pull-ups, 3 minutes for continuous max reps without coming off bar. (We recorded max reps in 3 minutes): [I][B]24
[/B][/I]Rest 3 minutes
EVENT #6: Run 800m for time: [I][B]4:45
-------------------------------------------------------------
SCORE Subtract run time in seconds (285) from total number of reps of all events (219). = - 66
[/B][/I]My score on January 27 was [I][B]-354 [/B][/I](somewhat different WOD with the same basis of scoring), so today's score felt a LOT better.

Stephen R. Lampl 04-08-2010 10:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100408 THURSDAY [/B]Push Jerk Day.....

[B]Warm-up:
[/B][/I]800m Run
20 DROM
20 Shoulder Pass Thru
15 Hip Extensions (we've been using the term "back extensions" incorrectly...)
15 GHD Sit-ups
10 Pull-ups
10 Ring dips (got 2, jumped 2, did the rest on parallel bars)
15 Squat therapy
Prior to the warm-up I did about 2 minutes of DU attempts and [B]chained 6 together! PR!!

[I]WOD: Push Jerks 1, 1, 1, 1, 1, 1, 1.
[/I][/B]Warm-up: 95# X 3, then
115#
125#
135#
145#
165# (F)
[B]155#[/B]
165# (F)
[I]I found I tend to come forward onto the balls of my feet and exaggerate the arch in my back to keep the weight overhead as I dip for the jerk. Going to keep the weights on the light side and get solid on my form.......[/I]

[I][B]Post-WOD skill work on push jerks
[/B][/I]95# X 3 X 3. These were solid.

Stephen R. Lampl 04-09-2010 09:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100409 FRIDAY

REST DAY.

[/B]Wanted to do a quick Rest Day WOD of leg lifts/push-ups/squats before supper.....[/I]Got the leg lifts OK (100 unbroken).

Cats wanted to assist with the push-ups and squats. Next time, gotta lock them up [I][B]before[/B][/I] I start the workout.

Stephen R. Lampl 04-14-2010 08:11 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100414 WEDNESDAY

[/B][/I]Crazy work schedule, etc. Finally got in another workout.

[I][B]Warm-up:

[/B][/I]1.5 mile walk/run (untimed, but got A LOT faster as I warmed up....)

[I][B]WOD: [/B][/I]Tabata Sprints. Total distance not measured.

[I]The sprints were strong and felt good until the last (eighth) one when I pulled my left hamstring again. Gotta find a way to avoid these injuries.....[/I]


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