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Old 12-04-2008, 04:13 AM   #391
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

Work is really wearing on me. Not getting home until after 8 am, and then having to turn around and leave for work again at 5:30 pm, doesn't leave much time for anything. No workouts Monday or Tuesday, did Wednesday night workout at work:

12/4
Warm-up - Stretching, brisk walk around the plant.

WOD - At-work WOD: 3 rounds for time of:
15 pull-ups on I-beam.
up stairs, across turbine deck, up ladder, blah blah blah...
20 dips on rail.
25 sit-ups.
30 push-ups.
35 air squats.
back down to I-beam.

Time: 19:45 (11/6 was 20:09). Dropped my security badge going up the stairs this time... Only down 1 flight though, but still had to turn around and go back down and get it, which cost me some time. Improvement over last time, and I felt better at the end of it, but I still ended up breaking exercises up on the 2nd and 3rd rounds. I'll eventually get to the point where I can do this whole thing without breaking anything up, but I've got a way to go yet.
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m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
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Old 12-04-2008, 09:00 PM   #392
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

Squats today. Feeling fatigued, not enough sleep. Hopefully this is the last week of the outage and I can go back to normal 10-hour days next week, so I actually have a little bit of free time, and more sleep.

Warm-up - CFWUx2 10 reps each, Burgener warm-up x1.

WOD -
Squats: 45x5, 135x5, 185x5, 225x5, 245x5
Dumbell bench press - 40x5, 50x5, 60x5, 65x5, 70x5(F)

I decided to give dumbell bench press a try since barbell bench was hurting my left shoulder. The good news is that it didn't bother my shoulder at all! The bad news is that I can't press nearly as much with dumbells, and it drove home that my left arm/shoulder is definitely weaker than my right, right now. Still, good work-out, and it gives me a goal to work on. The shoulder pain seems to be nearly gone, so hopefully the strength will be returning soon.
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Old 12-04-2008, 10:57 PM   #393
Stephen R. Lampl
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Re: 'Steve's starting Crossfit!' Log

Steve,

I wondered how you were doing? Strong squat and dumbbell BP work today! I was wondering how the shoulder was doing.

Hope you get some good, solid rest and sleep. Man that can drag you down so quickly.

Take care, my friend!
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Old 12-08-2008, 02:04 AM   #394
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

Thanks, Stephen! Yeah, with my work schedule these last 2 months I've had next to no time to do things like surf the boards, so my presence here has mostly consisted of squeezing in a few minutes to post my most recent workouts. Speaking of which:

12/6/08 Saturday - CF in the park!

Warm-up: - 1/3 mile run
- stretching
- 6# slam ball swings overhead to between legs, side to side, chops overhead 1 side-outside leg other side, 2 rounds of 10 each, 1st round slow 2nd round fast
- agility drills, kicking soccer balls through cone course
- pain drills, bear crawling pushing soccer balls through same cone course
- farmer's walk 2x70# KB's, through cone course, then bear crawl back with soccer ball
- Sled/slosh pipe drill: 50m down forward pulling tire sled w/30# sandbag, sprint back, 50m down with slosh pipe zucker carry, backward pull tire sled back, sprint down, overhead carry slosh pipe back

WOD: 3 rounds, 7 exercises, 45 seconds each w/15 sec rest between

- KB swings 55#
- ring push-ups
- sit-ups
- KB figure-8's 70#
- 3" rope pull-throughs
- KB 1-legged deadlifts 70#
- squats w/KB held at front rack position 55#

Got my daughter, Kristina, to come out with me and try the workout, which I'm happy about! She made it through the entire warm-up, scaled appropriately (she skipped the soccer ball cone drill, self-conscious about sucking at soccer... not sure why, we all sucked pretty much ), but was pretty gassed after that. She started the main WOD, but gave out partway through the first round. I'm proud of her, though, even making it through that warm-up is an accomplishment.

12/7/08 Sunday

Warm-up: CFWUx3, 10 reps everything

WOD: Bear complex, 5 rounds, 7 reps of (deadlift, hang power clean, front squat, push press, back squat, push press), don't put bar down during round.

45#, 65#, 75#, 85#, 95#

I went purposely light since this is the first time I've tried it. I know I can go heavier on this, but even at the lightest weights going 7 reps without putting the bar down takes my breath pretty well. I'll try it again in a month or so, and use 95# as my starting point and see how it goes.
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Old 12-16-2008, 11:23 AM   #395
Christin Street
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Re: 'Steve's starting Crossfit!' Log

Uh hello? What's up Stephen?
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