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Old 05-11-2011, 09:36 PM   #2021
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

110511 - Rest Day
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Old 05-12-2011, 01:44 PM   #2022
Stephen R. Lampl
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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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Old 05-12-2011, 05:17 PM   #2023
Anthony Mattox
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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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Old 05-12-2011, 08:20 PM   #2024
Justin McGinley
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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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Old 05-12-2011, 10:06 PM   #2025
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

Quote:
Originally Posted by Anthony Mattox View Post
Well you are doing an awful lot Steve for just coming back. Keep up the good work. Tony
Quote:
Originally Posted by Justin McGinley View Post
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!
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Old 05-14-2011, 09:08 AM   #2026
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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.
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Old 05-19-2011, 10:42 PM   #2027
Stephen R. Lampl
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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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Old 05-20-2011, 11:42 PM   #2028
Stephen R. Lampl
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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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Old 05-23-2011, 07:33 PM   #2029
Stephen R. Lampl
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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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Old 05-23-2011, 07:53 PM   #2030
Stephen Smith
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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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