Steve's "I'm not aging quietly" log

[Helen Lawson]

Welcome back Steve!

[Stephen R. Lampl]

110114 - Friday

Trying things again. Started with an on-ramp class again, since I'm sooooo deconditioned. This was a good test- - I'm starting where I need to be!

Warm-up:
Walk/jog 800m
Stretch lightly
Double Under Practice (est 5 min)
Run 400m
DROM
Shoulder Pass Throughs

Skill work:
Kettlebell rudiments (1 Pood)
Turkish Get Ups (3 each arm - 8lb Dbs)
Wall balls (14# ball)
Thrusters

WOD: 3 rounds for time of:
Farmers Walk (25# Dbs) 100m
10 Ab Mat situps (anchored)
10 Thrusters (weighted PVC)
Time: 6:17

[Bill Hoogsteden]

Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself!

[Stephen R. Lampl]

Originally Posted by William Hoogsteden

Welcome back Steve! I alway remind myself that rehab & getting back in the groove IS part of the training!!

BTW, How do you add weight to the PVC pipes? Thinking of trying that myself!

Hey Bill, hope I can keep it up. Baby steps for now.

As for the PVC pipes, just fill them with sand and glue caps on each end.

[Stephen R. Lampl]

110118 TUESDAY

No on-ramp classes today so scaled way back on the WOD.

Warm-up:
2 mile walk/slow run. Averaged about one mile of each. 26:45
800m run
DROM
Shoulder Pass Throughs
2X each of the following:
10 Back Extensions
10 GHD sit-ups (did at about 3/4 ROM)
10 Box jumps
10 Wall balls (14#/10' target).

Strength/Skill Work:
In 15:00, find your 1 RM Snatch. Got to 75#.

WOD: For time with the following:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Power Snatch (95/65---> 38#
do 10 Double Unders between couplets (subbed 20 single unders last 4 Rds)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of pull-ups (subbed supine ring rows).
Time: 15:08

[Anthony Mattox]

Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony

[Stephen R. Lampl]

Originally Posted by Anthony Mattox

Welcome back Steve. You've been exhibiting patience, which is a virtue. Tony

Thank you, Tony! Great to hear from you. Sent you a PM.

[Stephen R. Lampl]

110124 MONDAY

Still off on Medical Leave and need to back away from workouts a while longer. I really miss CrossFit - - Keep up the great work, everyone! I WILL be back at it in the future!

[Anthony Mattox]

Looking forward to your full return Steve. God bless! Tony

[Stephen R. Lampl]

110510 Tuesday

Medical issues finally seem to be behind me and I feel a lot better. Starting out again; this time after no work out program whatsoever - - I've just been concentrating on really resting up. Now it's time to slowly and carefully get serious!

Warm-up
800m Run/walk
DROM/Pass Throughs
15 Hip Extensions
15 GHD Sit-ups (subbed Ab Mat)
20 Double Unders
20 Dips (10 supported, 10 chair dips)
30 squats
Samson Stretch

Strength:
5 X 40% max Back Squat (95#)
5 X 50% max BS (115#)
AMRAP 60% max (125#)
Used body weight of 200# as max for starting out since I'm so deconditioned.

WOD: For Time:
250m Row
50 Burpees (25)
100 Flutter Kicks (50)
50 Lunges (25)
100 Ab Mat sit-ups (50)
250m Row
Time: 12:00