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

Marianne Urbanski 08-21-2009 05:58 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;648640][I][B]090820 THURSDAY

[/B]A.M. Cross training class at the globo; I assisted and helped demo dead lift skills and burpees. [B]Then.....my turn.[/B]

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles.
[B]CF Redding WU

[I]WOD: Dead Lifts 3, 3, 3, 3, 3.
[/I]Warm-up sets: [/B]135# X 5, 185# X 5, 225# X 5[B]
Working sets:
275# X 3
295# X 3
305# X 2 [/B](Fail on 3)[B]
315# X 1 [/B](didn't try more reps)[B]
325# X F - twice -[/B] (Just couldn't get more than about 2" above the deck!)
[B]225# X 10 [/B](for high rep set to finish)
[I]Felt good and hoped for a PR today, but just couldn't do it......too many sets of demos, I guess.....[/I]

[I][B]Later......
[/B][/I][B]August Tabata Challenge:
#1, Tabata Jumping Jacks: 25/26/26/26/26/25/26/26 = 206 (25*)
#2, Tabata Bench Press - 65#: 16/16/14/9/8/10/10/8 = 91 (8*)
[/B](* = strict Tabata scoring), did #2 as a make up for last week - - should be caught up now.

[I]P.M. Cross training class at globo - - helped demo Sumo Deadlift High Pulls;
then helped demo and assist with kipping pull-up basics.

[B]Post class skill work: Hang Power Cleans. [/B][/I](I really need work on these).
[I][B]W/U: [/B]45# X 10, 65# X 5
[B]Working:
[/B][/I][B]95# X 5[/B][B]115# X fail, fail, fail (3 X). [/B][I]I've gotten this weight before, so probably a bit tired.....
[/I][B]95# X 5
95# X 5
95# X 5
95# X 5
95# X 5

[/B][I]Another great day today. It's nice to work hard and come away feeling tired, but not hurting (just sore) and knowing you left without tweaking anything![/I][/quote]

wow Steve... when you have a "good" day, it is phenomenal!! :pepper:
It is nice to be "pain free"!!!
So, just for my knowledge...are you working into training to do exclusive CF training for a globo or do you have aspirations to open your own gym or what are your plans if you don't mind sharing. i am doing L1 cert in Oct and I don't plan to teach CF, but you never know. I do understand that "learn, do, teach" is a great philosophy to excell in something.
one other question.... do you weigh all your food for the zone? Like you, I don't want to give up dairy so I do more of zone/paleo mix--try to avoid sugar and refined carbs, (but don't always succeed like yesterday when one of my colleages had a birthday and they had the best ice cream cake in the world here at work:yikes:)... I don't weigh my food anymore.. since I don't eat meat, I eat mostly veggies, tofu, a little fish and now I incorporate good fats. (Yes, I also drink wine:yikes:)... I just am interested what others do... thanks for your help!!

Stephen R. Lampl 08-21-2009 11:36 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;648779]wow Steve... when you have a "good" day, it is phenomenal!! :pepper:
It is nice to be "pain free"!!!
So, just for my knowledge...are you working into training to do exclusive CF training for a globo or do you have aspirations to open your own gym or what are your plans if you don't mind sharing. i am doing L1 cert in Oct and I don't plan to teach CF, but you never know. I do understand that "learn, do, teach" is a great philosophy to excell in something.
one other question.... do you weigh all your food for the zone? Like you, I don't want to give up dairy so I do more of zone/paleo mix--try to avoid sugar and refined carbs, (but don't always succeed like yesterday when one of my colleages had a birthday and they had the best ice cream cake in the world here at work:yikes:)... I don't weigh my food anymore.. since I don't eat meat, I eat mostly veggies, tofu, a little fish and now I incorporate good fats. (Yes, I also drink wine:yikes:)... I just am interested what others do... thanks for your help!![/quote]

Marianne,

Hope you don't mind the long-winded response......you brought up some great points I love to discuss.

Thank you for the kind words! If I do things the way I'm [U][B]supposed to[/B][/U] (supposed, being the operative!), I tend to have a lot of energy and can do a fair amount of work. It also just fuels me up for the rest of the day. I think that dropping weight amounts/scaling more diligently and working more at keeping the intensity where it needs to be is key for me.

For diet, I do most Zone - - Paleo is probably a bit too restrictive for me, since I am not a very well self-motivated food avoider. Chocolate is my absolute downfall.Period.End of Story.....

I don't weigh my food anymore either. I am a meat eater - - slightly less lean beef cuts (I need the fats) and chicken. For some reason, fish is pretty expensive here (we're only three hours from San Francisco, for heaven's sake!), so the occasional halibut or salmon steak (YUM) is about it. I need 20 - 21 blocks of protein a day and seldom make that - - too much food and I'm always on the go, so stuffing my face gets to be hard to do. I also drink about a glass of milk a day, sometimes two (I'll have a protein shake after working out sometimes), I generally work out fasting - - get too close to meeting Pukie if I eat [I]anything[/I] within about two - three hours of a hard workout. Kudos on being able to stay away from meats - - that's really difficult. Be certain that you take in enough protein. To sustain most CF workout programs and keep daily intensity, you need to have as much as .8 to 1 gram of protein for each pound of lean body weight. I would imagine that equates to perhaps 14 - 15 blocks daily for you, as a rough guesstimate.

As for CF, the plan was that I would affiliate here in Sonora - - another CF friend of mine beat me to it without knowing I was going to apply. No problem though - - we're like-minded in terms of the progress and proliferation of CF...so are the other two trainers (four of us altogether), and this may work out better, now that I have a full-time job (YAY! Found out yesterday I'm going to work for Starbucks!). I am going to keep at working to train others; I end up reaping the benefits and learning to improve my workouts and/or correct my faults.

BTW, isn't wine Paleo???? Christin - - you reading this? :D:D

Gordon Cooke 08-21-2009 12:56 PM

Re: Steve's "I'm not aging quietly" log
 
I have a couple of beer once in a while, Steve. I know it's not Paleo, but I figure if your good with your diet 90% of the time, the other 10% seems to take care of itself:) I also have the odd food cheats (like ice cream today:D) now and then and my weight has stayed fairly steady (180 to 185 lb range). As long as my performance steadily improves, I'm assuming my diet is pretty tight.

Stephen R. Lampl 08-21-2009 04:13 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;649113]I have a couple of beer once in a while, Steve. I know it's not Paleo, but I figure if your good with your diet 90% of the time, the other 10% seems to take care of itself:) I also have the odd food cheats (like ice cream today:D) now and then and my weight has stayed fairly steady (180 to 185 lb range). As long as my performance steadily improves, I'm assuming my diet is pretty tight.[/quote]

Yeah, I hear you, Gordon. I have my cheat meals (more often than I should, that's for sure) too. I understand that beer can actually be good for you as long as you don't overdo it. I guess my body chemistry is kinda messed up tho....most beers taste very bitter to me, so I rarely drink any. Chocolate and chocolate ice cream are my downfalls........

Stephen R. Lampl 08-21-2009 04:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090821 FRIDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up

[I]WOD: CF Main Page.
[/I]For Time:[/B]
[B]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
[U]6 Sit-ups[/U][/B]
[B]TIME =[/B] [B]12:10[/B] (as Rx'd).
[I]I got 19 pull-ups in a row in the first round - - my best ever! I am sooooo stoked![/I]

[I][B]Skill Work: More HPCs
[/B][/I][B]Used 45# bar only today.
[/B]5, 5, 5. Shoulders were pretty fried from the HPCs yesterday. Had a friend assisting and critiquing my form.

[I][B]August Tabata Challenge: Tabata Push-ups.
[/B][/I][B]22/14/9/7/6/6/6/6 = 76 (6 by strict Tabata scoring). [/B][I]It was probably senseless for me to do these today [U]after[/U] doing Tabata bench presses yesterday, but I was curious and wanted to see just how it affected me. Got my answer..........Sheesh![/I]

Nancy Cohen 08-21-2009 04:27 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;649288]Yeah, I hear you, Gordon. I have my cheat meals (more often than I should, that's for sure) too. I understand that beer can actually be good for you as long as you don't overdo it. I guess my body chemistry is kinda messed up tho....most beers taste very bitter to me, so I rarely drink any. Chocolate and chocolate ice cream are my downfalls........[/QUOTE]

[B]Nutrition facts to live by....[/B]

1. Beer is good for your hair
2. Chocolate is good for your mental health

:)

Stephen R. Lampl 08-21-2009 04:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;649301][B]Nutrition facts to live by....[/B]

[COLOR=DarkGreen][I][B]1. Beer is good for your hair[/B][/I][/COLOR]
[COLOR=Blue][I][B]2. Chocolate is good for your mental health[/B][/I][/COLOR]

:)[/quote]

[B]#1........Good news.[/B]

[B]#2........AWESOME NEWS[/B], 'cause [I][U][B]anything[/B][/U][/I] chocolate is good.....:pepper::pepper::pepper:

Stephen R. Lampl 08-22-2009 10:22 AM

Re: Steve's "I'm not aging quietly" log
 
090822. SATURDAY

A little stiffness / DOMS from 600 feet worth of lunges yesterday. Wouldn't be so bad if I didn't take an unexpected trip to the L.A. Area last night.
I think I prefer the DOMS over my sore hind end - drove my brother-in-laws "Beast" ('84 Toyota Landcruiser). Worn out seats and worn out suspension....

Gonna try a BW workout if I can get one in today....

Marianne Urbanski 08-22-2009 10:30 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;649047]Marianne,

Hope you don't mind the long-winded response......you brought up some great points I love to discuss.

Thank you for the kind words! If I do things the way I'm [U][B]supposed to[/B][/U] (supposed, being the operative!), I tend to have a lot of energy and can do a fair amount of work. It also just fuels me up for the rest of the day. I think that dropping weight amounts/scaling more diligently and working more at keeping the intensity where it needs to be is key for me.

For diet, I do most Zone - - Paleo is probably a bit too restrictive for me, since I am not a very well self-motivated food avoider. Chocolate is my absolute downfall.Period.End of Story.....

I don't weigh my food anymore either. I am a meat eater - - slightly less lean beef cuts (I need the fats) and chicken. For some reason, fish is pretty expensive here (we're only three hours from San Francisco, for heaven's sake!), so the occasional halibut or salmon steak (YUM) is about it. I need 20 - 21 blocks of protein a day and seldom make that - - too much food and I'm always on the go, so stuffing my face gets to be hard to do. I also drink about a glass of milk a day, sometimes two (I'll have a protein shake after working out sometimes), I generally work out fasting - - get too close to meeting Pukie if I eat [I]anything[/I] within about two - three hours of a hard workout. Kudos on being able to stay away from meats - - that's really difficult. Be certain that you take in enough protein. To sustain most CF workout programs and keep daily intensity, you need to have as much as .8 to 1 gram of protein for each pound of lean body weight. I would imagine that equates to perhaps 14 - 15 blocks daily for you, as a rough guesstimate.

As for CF, the plan was that I would affiliate here in Sonora - - another CF friend of mine beat me to it without knowing I was going to apply. No problem though - - we're like-minded in terms of the progress and proliferation of CF...so are the other two trainers (four of us altogether), and this may work out better, now that I have a full-time job (YAY! Found out yesterday I'm going to work for Starbucks!). I am going to keep at working to train others; I end up reaping the benefits and learning to improve my workouts and/or correct my faults.

BTW, isn't wine Paleo???? Christin - - you reading this? [/quote]

Yea, I think wine is paleo, but I wonder if the 4 glasses I had last night (usually never drink that much) are "legal"... I also wonder if it has anything to do with my "laziness" today!! :D
I also love chocolate (esp icecream!), but I have mostly converted to dark chocolate which I understand is "legal".
I think I will just do as I have been.. cut out sugar and refined carbs as much as possible. This is huge for me and I know it will help my performance (and I would like to drop maybe 5-10 lbs or so! :)
For being "non meat eater".... although i still like it and think it is the "healthiest" for me, I do find it hard to eat "clean" sometimes. If I would eat chicken it would be "easier" when I go out, but .. I haven't eaten meat since 1978, so I don't think my stomach (or mind) could handle it. I have been trying to eat more fish, which is great for me since I used to do too much pasta!!
Good luck with the affiliation!! I have a sister who lives "part time" in Santa Rosa and part time in Belmont. Isn't Sonoma near Santa rosa? I will tell her to check out your gym if you open one!!
For starbucks... I LOVE nonfat LATTE!! (YUM!) Good luck with that!

Also, GREAT JOB on the pullups today. As you know, my shoulder is my limiting factor, but I have NEVER gotten more than 10 and now I usually can't do more than 5-7 !! TA-DA for you!!


[quote=Nancy Cohen;649301][B]Nutrition facts to live by....[/B]

1. Beer is good for your hair
2. Chocolate is good for your mental health

:)[/quote]
:yeahthat: What is wine good for?!

Stephen R. Lampl 08-23-2009 09:37 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090823 SUNDAY

REST DAY (again)!

[/B]No chance to get any kind of workout in for two days......perhaps tomorrow evening when I get home.
[/I]


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