I'll do it with the strength Christ has given me. Tony

[Stephen R. Lampl]

Tony,

Nice work! Don't worry about the days/dates. It's an old guy thing.... (Just kidding)!

IMHO, if I might offer a thought:
Military (or behind the neck shoulder presses) on a machine (Smith, Universal, Nautilus, or other cam-based machine) may not allow your arms and shoulders to work in anatomically correct positions as you move through the range of motion. The weights you used were light enough, save for the fact that you are still nursing your back.....

The bar makes a slight arc backward as you progress through the lift. Universal Gym press stations exaggerate a rearward arc because there is just one pivot point for the "lever" which you use to raise/lower the weight. The Smith Machine uses the straight guide rods, but they angle back slightly in a perfectly straight line as you lift the weight. My two cents.....God Bless!

Steve

[Anthony Mattox]

Monday 07/12/10 Self RXd WOD

4 rounds for time:

50 - SDHPs (on machine-about 40 lbs)
40 - Stardard Sit-ups
30 - Burpees

Time - 42:21

Started broken sets with the sit-ups and burpees on the second round. I hate burpees. Cardio and muscle failure slowed me way down, especially on the burpees. I think the big cardio problem with the burpees is regulating my breathing - maybe. Not to mention they are tough. Cudos to all the burpee challengers! Workout was indoors, so I can't blame it on heat or humidity. Gym was too busy, so worked out at home.

[Anthony Mattox]

Tuesday 07/13/10 Self RXd WOD

15 rounds for time:

3-Ring pull-ups
15-Lunges

Time - 11:00ish. Didn't start timer until 5th round. Cardio not too bad, but what a thigh burner. Back is much improved.

[Stephen R. Lampl]

Great work, Tony! Your self-designed/Rx'd WODs are really well-programmed and seem to be taxing you appropriately. That's hard for some people to learn, even the occasional Level-1 trainers.

Glad the back is getting better. God Bless!

[Nik Nichols]

good to hear you back is getting better, there is nothing worse then a sore back. Prayes for you.

[Anthony Mattox]

Wednesday 07/14/10 WOD

Did an actual WOD today.

Five rounds for time of:
40 Double-unders (Tuck Jumps, scaled to 30)
30 Box jumps, 24 inch box (Scaled to 20)
20 Kettlebell swings, 1.5 pood (Scaled to 40lb dumbell.)

Time - 18:22

Cardio and muscle failure on the DUs and Box jumps = broken sets beginning with the 2nd round.
Did some post and prewarm-up GHDs and back extensions.

[Anthony Mattox]

Thursday 07/15/10 Self RXd Rest Day!


Friday 07/16/10 WOD

Big Dawg/Porch

Ten rounds for time of:
10 Pull-ups (On Smith Machine)
10 Dips
10 Sit-ups (GHDs)
10 Squats

Time - 32:34

Not an impressive time, but completed none the less. Cardio and muscle combined were the enemy. Maybe age is the biggy? Hmmm. Anyway, pull-ups were broken after the first set and the GHDs on the last two sets. Should have broken everything down into 5 each and I think it would have eliminated some time.

[Michael Wiley]

I appreciate your journal's title brother

[Stephen R. Lampl]

Originally Posted by Anthony Mattox

Thursday 07/15/10 Self RXd Rest Day!


Friday 07/16/10 WOD

Big Dawg/Porch

Ten rounds for time of:
10 Pull-ups (On Smith Machine)
10 Dips
10 Sit-ups (GHDs)
10 Squats

Time - 32:34

Not an impressive time, but completed none the less. Cardio and muscle combined were the enemy. Maybe age is the biggy? Hmmm. Anyway, pull-ups were broken after the first set and the GHDs on the last two sets. Should have broken everything down into 5 each and I think it would have eliminated some time.

I'd be willing to bet age isn't as big a factor as one might sometimes think. That's a lot of volume of more difficult body weight stuff. "Cindy" is 5/10/15 of pull-ups/ab-mat or regular situps/squats. This WOD added dips, doubled the number of pull-ups, and called for GHD sit-ups.....All considered, that seems like a pretty great time! Blessings. Isaiah 40:31.....

Steve

[Anthony Mattox]

Saturday 07/17/10 WOD

Bike 30k(9.6 m)

Time 41:23 (including the bike wreck)

Attention children! Always wear a safety helmet! I wish the kids or grandkids hadn't taken mine because I hit the pavement and felt the slide on my high and tight haircut head. Glory to God I'm alright though. Straightened the handlebars, reset the chain and I was on my way! I was unsure of the exact distance, but it was 9 to 11 miles.