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

[Stephen R. Lampl]

110511 - Rest Day

[Stephen R. Lampl]

110512 - - Thursday

Warm-up:
800m run/walk
DROM/pass throughs
20 hip extension
20 jump squats
15 push ups
15 strict pull-ups (got 4)
10 wall balls
Samson Stretch

Skill Work:
Medicine ball cleans

WOD: (With on-ramp class members)
Perform 3 med-ball cleans each 30 seconds for 15 minutes

Finish with sprints:
8 X 50m
Rest 45 seconds between each sprint

[Anthony Mattox]

Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony

[Justin McGinley]

Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.

[Stephen R. Lampl]

Originally Posted by Anthony Mattox

Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony

Originally Posted by Justin McGinley

Well looks who's back.

It's good to see you are feeling better and up to working out again. Welcome back! You were missed.

Thanks much, Tony and Justin. Trying to stick to well-scaled or "on-ramp" level workouts for a while. I'm pretty out of shape and as stiff as an old fence board that's been laying in the desert for a few years......Sure feels good to be at it again though!

[Stephen R. Lampl]

110513 - 110515: Rest Days.

Really stiff and sore - - but that's what I get for taking nine months off! At least it's a "good" stiff and sore.

[Stephen R. Lampl]

110519 Thursday - - at Globo
Rehab Strength and Conditioning Day #1.

Warm-up:
Elliptical Trainer: Level 4 / 15:00 / 426 cal / 2.2 miles

Strength Work:
Leg Press (hamstring / PC - specific)
1 X 25 X 165#; calf press 1 X 25
1 X 25 X 165#; calf press 1 X 25
1 X 20 X 285#; calf press 1 X 20
1 X 20 X 285#; calf press 1 X 20

Lat Pull Down
1 X 10 X 55#
1 X 10 X 70#
1 X 10 X 85#

Lateral Dumbbell Raises
1 X 10 X 3 @ 15#

Strict Pull-ups = 8
OH grip 2, 1, 1
UH grip 2, 2

I've lost a lot of ground and am seriously lacking in strength as I start back into CF. Combining this type of workout at lighter weights with scaled CF WODs to slowly build back a good, solid baseline for regular CF Wodding.

[Stephen R. Lampl]

110520 - - Friday: At Globo
Rehab Strength and Conditioning Day #2.

Warm-up:
Treadmill 15:00 (walking at 4.0 MPH).
Double Under practice: 5:00. Chained 3 twice.

WOD: Shoulder Press 5, 5, 5, 5, 5.
Warm-up: 45# X 10 X 1
Working:
55# X 5
65# X 5
75# X 5
85# X 5
95# X 2, fail 3
85# X 3, fail 4

Other Work:
Seated Rows (Pull-ins):
55# X 25
85# X 10
115# X 5 X 5

Shrugs (dumbbells)
20# Db X 25
25# Db X 25
30# Db X 25

[Stephen R. Lampl]

110521, 110522: Rest Days

110523 Monday: at CrossFit Sonora

Warm-up:
Walk/jog 1.5 miles
Stretch
Run 400m
DROM/shoulder pass throughs
10 push ups
10 pull-ups
10 wall balls
10 GHD sit-ups (subbed Ab mat sit-ups)
30 second handstand hold

WOD: "Nate"
AMRAP in 20 minutes
2 Muscle-ups (sub 6 pull-ups/6 dips)
4 Handstand push-ups
8 Kb swings (2 pood/1 pood)
Scaled to:
2 muscle-up progressions from kneeling
4 legs supported HSPU
8 Kb swings (1 pood)
16 rounds + 2 MU progressions

Strength Work:
Bench Press
3 @ 70% max
3 @ 80% max
AMRAP @ 90%
Warm-up at 45# X 10; 65# X 10
3 @ 95#
3 @ 105#
5 @ 135#
I've lost a lot of strength, but it feels good to be getting back into it!

[Stephen Smith]

Hey Stephen, good to see you posting! How have you been? Shame about the long layoff, but good that you're getting back into it. Keep kicking @$$!