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#2022 |
Member
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Re: Steve's "I'm not aging quietly" log
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 |
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#2023 |
Member
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Re: Steve's "I'm not aging quietly" log
Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony
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5' 8", 190, 49 yoa 12/01/11 185 lbs. |
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#2024 |
Affiliate
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Re: Steve's "I'm not aging quietly" log
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. |
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My Affiliate - CrossFit Aspire in Cherry Hill New Jersey |
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#2025 | |
Member
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Re: Steve's "I'm not aging quietly" log
Quote:
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#2027 |
Member
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Re: Steve's "I'm not aging quietly" log
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. |
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#2028 |
Member
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Re: Steve's "I'm not aging quietly" log
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 |
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#2029 |
Member
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Re: Steve's "I'm not aging quietly" log
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! |
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#2030 |
Member
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Re: Steve's "I'm not aging quietly" log
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 @$$!
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m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170# http://www.board.crossfit.com/showth...824#post945824 |
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