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

[Stephen R. Lampl]

Originally Posted by 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 @$$!

Hey Steve, great to hear from you. Thank you for the encouragement. The long layoff is making it harder to loosen up, but that's what warm-ups are for. Hope all is well with you and yours!

[Stephen R. Lampl]

110524 - Rest day.

110525 - Wednesday; at CrossFit Sonora.

Warm-up:
1 mile walk/jog.
1,000m Row
800m run
DROM/shoulder pass thru
15 Hip extensions
15 GHD sit-ups (not full range yet)
15 squats
15 push-ups (hands off)
15 KTEs

Strength Work:
Shoulder Press
3 @ 70% max = 75#
3 @ 80% max = 85#
AMRAP @ 90% max = 95# X 1, f; 95# X 1, f.

WOD: Tabata Something Else - Seth Style
Db/barbell curls = 13
"Diamond" push-ups = 6
Flutter Kicks = 28
Lunges = 6
Score= 53 (15# Dbs)

[Stephen R. Lampl]

110527 Friday - at Globo

Warm up:
Stationary Cycling 20:00
Stretching - 15:00.

Canceled workout today due to Rt. knee and Lt. shoulder pain. Could not work through it.
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110530 Monday - at Globo

Warm-up
Walk/Run on treadmill: 10:00. Est 1200m
DROM/SPTs
Double Under practice 5:00
Pull-ups (Strict) 2, 2, 2, (Kipped) 4
Push-ups 10

Strength/skill work: Deadlifts: 5, 5, 5, 5, 5.
Warm-up 45# X 10
115# X 5
Working weight 135# X 5 X 5.
Weight was light and the lifts felt better with each successive set, but kept things light for form and because it's been so long since I hoisted any significant weight off the ground!
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110602 Thursday - at Globo

Warm-up:
Walk/Run 10:00 on treadmill .72 miles
DROM/SPTs
10 push-ups
25 leg lifts
10 pull-ups
10 OHS w/ PVC
Stretch
Seated rows (pull-ins)

Strength Work:
Weighted pull-ups single rep max:
Body weight + 0#

WOD:
With a continuously running clock, perform 1 Burpee tuck jump the first minute, two the second, three the third, etc., until you cannot complete the exercise.
Score = 7 rounds
Got seriously winded (too outta shape) and could not catch my breath to go onto the 7th minute (8th round).

[Anthony Mattox]

You're still hard at it Steve and I'm glad to see it. This extreme heat isn't going to help matters. Is your knee better? Tony

[Bill Hoogsteden]

Kick@$$ on the Burpee (Yay! Burpees!)/Tuck Jump ladder!! Only was able to make it to five!!

[Stephen R. Lampl]

Originally Posted by Anthony Mattox

You're still hard at it Steve and I'm glad to see it. This extreme heat isn't going to help matters. Is your knee better? Tony

Originally Posted by William Hoogsteden

Kick@$$ on the Burpee (Yay! Burpees!)/Tuck Jump ladder!! Only was able to make it to five!!

Thanks so much for the encouragement, guys! Knees are giving me a little trouble - - they're just stiff from no work for 9 months. It's my left shoulder that's the problem Tony - - PT is in the near future for me I'm afraid.

Bill, I can hear you yelling "Yay Burpees" as I'm trying to get through a WOD with them.......

110606 Monday - - @ CrossFit Sonora

WOD:
AMRAP in 15:00
10 Ring Pull-ups (jumping)
15 Ab-mat sit-ups
20 push-ups
Score: 7 rounds. Push-ups degraded to knee push-ups after 3 rounds.

Then:
Tabata Plank holds. This was different (and fun).

[Bill Hoogsteden]

Originally Posted by Stephen R. Lampl

...Bill, I can hear you yelling "Yay Burpees" as I'm trying to get through a WOD with them.......... [I]Push-ups degraded to knee push-ups after 3 rounds...

Steve, Far better to yell "Yay! Burpees!" than to do them!!
I've also found that going to knee push ups doesn't suck any less!!

[Delita Wright]

Steve, what is it going to take for you to get back going, at least putting along until you can build up some steam again?

[Stephen R. Lampl]

Originally Posted by Delita Wright

Steve, what is it going to take for you to get back going, at least putting along until you can build up some steam again?

Hi Delita, it's going to take a while - - I'll have to scale things quite a bit. I plan to start back as soon as we get the go ahead for my wife to be on her own for a while each day (she had a medical event in January which has required me to be within "ear shot" of her 24/7). She's doing even better than before the episode, so things should be good. Meanwhile, I need to get off my duff and at least do some body weight things (like Eva T. workouts) and use my rower. . . . .

[Delita Wright]

Understand, Steve. Rower. Oh, yeah. That's what I used BC (before Crossfit) when re-habbing for foot surgery. A sit-down full-body workout with aerobics. Who kenw! Good for you. Hope to see you dipping your toes in the water soon.