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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Gordon Cooke 08-09-2009 04:31 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;640344]Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.[/QUOTE]


How did you find the snatches with dumbells, Steve. I used to do them with kettlebells, but haven't done them in a while. They used to be one of my favorite KB exercises. High rep snatches = killer workout:smiley_ev

Stephen R. Lampl 08-09-2009 11:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;640460]How did you find the snatches with dumbells, Steve. I used to do them with kettlebells, but haven't done them in a while. They used to be one of my favorite KB exercises. High rep snatches = killer workout:smiley_ev[/quote]

Sorry about the delay in getting back to you, Gordon. No PC this weekend - - out of town for a wedding, so was posting on my Crackberry......BLEH.

Db snatches are pretty much interchangeable with Kb snatches, from what I understand, save for the fact that the Kb handle places the center of mass of the Kb below your hand/wrist. A Db's center of mass is aligned pretty much evenly with your grip/wrist/hand so it may be easier to hold onto than a Kb, especially when you are hoisting a moderate to heavy weight.

Gordon Cooke 08-10-2009 03:33 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;640838]Sorry about the delay in getting back to you, Gordon. No PC this weekend - - out of town for a wedding, so was posting on my Crackberry......BLEH.

Db snatches are pretty much interchangeable with Kb snatches, from what I understand, save for the fact that the Kb handle places the center of mass of the Kb below your hand/wrist. A Db's center of mass is aligned pretty much evenly with your grip/wrist/hand so it may be easier to hold onto than a Kb, especially when you are hoisting a moderate to heavy weight.[/QUOTE]

Thanks Steve. I know the kettlebell is better designed for the movement, but I was just curious as to how people who have done both would compare the two. I take it that you have used the dbs all the time for this movement.

Stephen R. Lampl 08-10-2009 08:26 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090810 MONDAY

Warm-up: [/B]Did "the Double" today courtesy of CF Sonora....used the first WOD as my warm-up:[/I][B][I]WOD[/I]-Four rounds, each for time of:
800 meter run[/B]
[B]Rest as needed between efforts.
[U]Post times for each round to comments.[/U][/B]
I scaled this to [B]Four rounds, each for time of 400m run[/B] (still ramping it up slowly for the tempermental hamstrings).
[B]2:30 / 2:30 / 2:30 / 2:09.[/B]
Did a 400m at 6.0 MPH, rested at 4.0 MPH (walk for 1 minute), then did 400m X 2 (back to back - no rest), finished at 7.0 MPH for 400m.

[I][B]CFWU - [/B]Modified. Cut it a little shorter since I was doing more than usual.
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Sit-ups. [/B][I]Butterfly style, with weight machine cushion used as an Ab-Mat and touching toes.
[/I][B]15/15/15/14/13/13/13/12[/B] [B]=[/B] [B]110[/B]. (Got 118 the other day while doing "TSE"..........:ranting2:).

[B][I]Strength WOD-[/I]
Push Press 5-5-3-3-2-2-1-1
Rest as needed between efforts[/B]
[B][I]Warm-up: [/I][/B][I]45# X 10[/I]
[B]Working:[/B]
95# X 5
115# X 5
135# X 3
145# X 3
[COLOR=Red][COLOR=Black]150# X 2 [I](Tied PR)[/I][/COLOR][/COLOR]
150# X 2
155# X 1 (Fail)
155# X 1 (F)
[I]Both times, got within a gnat's whiskers of locking out the 155, but just could not quite do it.........ALMOST![/I]

[I]Then went straight on to cross training class. Assisted with review, instruction, and demos.[/I]

Stephen R. Lampl 08-11-2009 08:33 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090811 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B][U]CF Redding W/U.[/U]
[I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees.....
6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring).
[/B][I]OUCH! Raised the suck factor significantly.....

[B]Strength/Skill WOD: [/B][/I][B]Back Squat
Warm-up set:
45# X 5, 45# X 10
Working:
135# X 3
185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I]
[B]135# X 3
135# X 3
135# X 3
[/B][I]Drove hard through my heels from the bottom of the lift. [/I]

[I][B]CF Sonora Daily WOD:
[/B][/I][B]4 Rounds for time:
21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B]
21 KTEs
21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B]
TIME: 14:51

[I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D)
[/I][B]10[/B]

Gordon Cooke 08-12-2009 02:39 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;642284][I][B]090811 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B][U]CF Redding W/U.[/U]
[I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees.....
6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring).
[/B][I]OUCH! Raised the suck factor significantly.....

[B]Strength/Skill WOD: [/B][/I][B]Back Squat
Warm-up set:
45# X 5, 45# X 10
Working:
135# X 3
185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I]
[B]135# X 3
135# X 3
135# X 3
[/B][I]Drove hard through my heels from the bottom of the lift. [/I]

[I][B]CF Sonora Daily WOD:
[/B][/I][B]4 Rounds for time:
21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B]
21 KTEs
21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B]
TIME: 14:51

[I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D)
[/I][B]10[/B][/QUOTE]


Tabata burpees sound evil, Steve:smiley_ev Don't feel too bad about the back squats. I find if I don't do them on a regular basis, my form will degrade on the heavier lifts. That is one of the reasons I incorporated heavy lifting on the basics lifts before the WOD. So far I haven't run into any overtraining issues, but I have no problem taking an extra day's rest if my body needs it.

Stephen R. Lampl 08-12-2009 11:03 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090812 WEDNESDAY

REST DAY.[/B]

Cross training class later today at globo......
[/I]

Marianne Urbanski 08-12-2009 11:21 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Gordon Cooke;641327]Thanks Steve. I know the kettlebell is better designed for the movement, but I was just curious as to how people who have done both would compare the two. I take it that you have used the dbs all the time for this movement.[/QUOTE]

I am not an expert on this subject, but I have done db snatches many times when traveling. This week I am on my boat and broght my kb but I failed miserably using it for snatches cuz it killed my wrist at the top of the swing. Possibly I am doing something wrong but personally, I'll stick with db for snatches and KB for swings, squats, lunges and stuff like that!
Steve; I didn't get a chance to post reply to yesterday's workout, but that was awesome! Many people would say the burpee warm up was enough for them. Its great to go back in weight (in my humble opinion) to make sure form is good and take care of that back! Great work!!

Stephen R. Lampl 08-12-2009 11:43 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks for stopping by, Marianne and for the encouragement! What you say about the Kb snatches makes a ton of sense. I've yet to try snatches with a Kb, simply because I've never done them (even with a Db) until the other day.

I have to agree with your comment about dialing back the weight for form. My squats have, for some reason, just gotten terrible recently, so I'm probably destined to work the living daylights out of them for a while. The back is feeling much better, though if I were intelligent, I'd take several days off. I just can't......so I guess I'm not intelligent - - the workouts just feel too good, back notwithstanding.

Stephen R. Lampl 08-12-2009 10:09 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090812 WEDESDAY (Evening)

[/B][/I]Cross Training Class at globo for an hour - - reviewed press series and helped take the class through a "Fran-esque" workout.

[I]Prior to the class...............
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Tabata Push-Press
Used 65#
11/11/10/9/7/7/7/7 = 69 [/B](Strict Tabata score of 7).
[I]These started to get really difficult really quickly starting about cycle 4. I worked hard to keep the intensity and almost did not get up rep 7 on the last cycle. Good weight selection for these, I think!

[B]Skill Work: [/B][/I][B]Back Squat 10 X 5
45# bar for all.....
[/B]Concentrated solely on form. Tried widening my stance slightly - - I think my depth was too great for my initial stance width and the depth I was trying to drop to. Later lifts were much improved.

[I][B]Jump Rope: [/B][/I][B]DU Practice - about 5:00.
[/B]Chained three doubles on four or five occasions. Got numerous un-linked DUs. Got tired quickly and ended up doing a couple hundred singles.


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