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Stephen R. Lampl 02-19-2009 04:17 PM

Re: Steve's "I'm not aging quietly" log
[quote=Blair Robert Lowe;521828]Nice rx'd Fran time Stephen. I haven't been tracking your log but though I would take a looksie.

Clearing snow is a helluva WOD.[/quote]

Hey Blair,

Thanks, and great to hear from you - - I'll have to get back by your log and see whatcha have been up to.

Stephen R. Lampl 02-19-2009 04:21 PM

Re: Steve's "I'm not aging quietly" log
[quote=Christin Street;521850]Sorry it's been awhile, Steve! Congrats on your first rxd Fran! That's a huge accomplishment. And getting a couple of DUs in a row! Nice. You've got me beat there. Keep up the good stuff! When's your cert?[/quote]

Aw shucks, Christin...Thanks! No apologies necessary. You've had us all a little worried with your back and active as you've been with your workouts, it's hard to see you having to cut back. Thing is, you are doing it sensibly.

Double under practice is fun! Kinda like a burr under my saddle. Makes me keep wanting to do it, but my legs and wind give up on me long before my gumption...:D

Cert is Feb 28 and Mar 1 down in San Diego.

Stephen R. Lampl 02-19-2009 04:28 PM

Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;521857]not in western australia... i think it snowed here twice.... and that was in the highest spot in the southwest...there's world class snow ski resorts over in the east coast where the blue mountains area. also in tasmania (tiny island off the south east coast of mainland australia).

we're all striving for a sub-5 fran.... we'll get there eventually...[/quote]

Forgot about Tasmania, Carter (sorry - - not so good anymore on my geography). So are the Blue Mountains in NSW?

I can't wait to try a Fran again (not during my cert, though - - I'll probably be trashed...) where I'm really well rested and after I've upped my endurance/stamina a bit. I have to partition everything right now....

Stephen R. Lampl 02-19-2009 04:35 PM

Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;521988]HOLY :censored:

Your progress recently is amazing.

I am so proud of you![/quote]

Thank you, Justin! Your encouragement has certainly been inspiring too! My cert's in 8 days.....:run:

Stephen R. Lampl 02-19-2009 04:47 PM

Re: Steve's "I'm not aging quietly" log
[quote=Bob Sorensen;521998]Steve, I've decided I'm not giong to age quietly either! Good to read your early posts and realize I'm not the only one trying to overcome pitiful, tho that's the way I feel now. Keep it up there![/quote]

Thank you for stopping by my log, Bob! Glad to see you are getting back into it! I'm in my 20th week - - I love how this stuff gets past my ADHD side and keeps me still going.....

You're going to be rockin' soon - - If you are still chasin' after those kids in PE, soon you'll be leaving them in the dust!

Stephen R. Lampl 02-19-2009 05:02 PM

Re: Steve's "I'm not aging quietly" log
[I][B]THURSDAY 090219

Training Class Session.
Warm-up: Gerbil Trainer (Treadmill) 4.0 - 4.5 MPH, 9:00 minutes.
Shoulder dislocates, body circles
Shuttle runs on BB court. approx. 7:00 minutes

Training: Press series.[/B] Review shoulder press and push press. Added the push jerk today. PVC X Rudiments for approx. 20:00.

[B]WOD: "Burping Fran" (class workout).
21 - 15 - 9 of:
Thrusters @ 60#
Jumping pull-ups
3 burpees between each set and after third set (total 3 X 3).
Time = 6:44.
[/B]Note: Got my first 21 thrusters inbroken![/I]

Justin McGinley 02-19-2009 08:10 PM

Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;522466]Thank you, Justin! Your encouragement has certainly been inspiring too! My cert's in 8 days.....:run:[/QUOTE]

Nice, Did you get my PM about it?

Stephen R. Lampl 02-19-2009 09:03 PM

Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;522632]Nice, Did you get my PM about it?[/quote]

Hi Justin,

I remember getting a PM from you about 2 -3 weeks ago - - can't find it now though.......

New PM to you....

Stephen R. Lampl 02-19-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
Somehow, I've fallen down a bit on my "CrossFit Job" and lost sight of the goal of CF......Intensity. Thanks to Carter Jee for posting this excerpt from Freddy Camacho of CrossFit One World ([URL=""][/URL] - - mostly w/f/s). I've posted it here as well so there is more "exposure" to it. Great article and all the more reason to scale workouts......

[COLOR=Navy][I]“Power: Work done or energy transferred per unit of time; The time rate of doing work.”

Force x Distance = Work
Work / Time = Power

“Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.”

Power = Intensity

The simple definition of CrossFit is “constantly varied functional movement performed at high intensity.” I think you all have a great grasp of “constantly varied” and “functional movement.” I want to ramble on a bit about “high intensity.”

Intensity, simply put, is where the good **** is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As CrossFitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout.

I owe you all an apology for not better explaining this to you when I first started posting time goals on the workouts. I can’t lay claim to it as something I figured out myself either. I decided to start programming this way after attending Dutch Lowy’s trainer seminar. It’s pretty simple to explain. CrossFit is about producing the most power output you possibly can in any given workout. The best results will be achieved with more power output. Let’s take “Fran” (21/15/9 reps for time of 95# Thruster and pull-ups) and do some mathematics. I figured these numbers using the power output calculator from Catalyst Athletics (kudos to Greg Everett for such a great website).

Athlete #1 (5’8”/185#) does Fran as prescribed in three minutes. His power output numbers look like this:
291.48 watts
0.4 horsepower
214.98 ft-lbs/sec
(Wow! Almost half a horsepower. That’s badass!)

Athlete #2 ( height & weight the same) does Fran as prescribed in ten minutes. His power output numbers look like this:
87.44 watts
0.12 horsepower
64.49 ft-lbs/sec
A HUGE drop off in power output.

If I take Athlete #2 and lower his thruster weight to 65#, and he finishes in three minutes, suddenly, his power output numbers look like this
255.45 watts
0.35 horsepower
188.41 ft-lbs/sec

The lower weight in the thruster with the faster time brings Athlete #2 closer to the power output of Athlete #1. Athlete #2 will actually see better results with the lighter weight! As he gets faster, he adds more weight until eventually, he is producing high power output at the prescribed weight.

So here is the hard part to grasp. If I tell you all a workout should take ten minutes (I set the goals high because you all want to get there right?), and you take 25 minutes, there is an issue. Yes, you sweat and you feel good because you gutted through it, but really, you just sweat a whole lot without getting the true benefit of the potential power of what CrossFit can do for your overall fitness.

Think about it! Try checking your ego at the door and lowering the weight a bit. I am slowly trying to drop this on all of you and see how your progress comes along. In the near future, I will occasionally not even post prescribed weights on the workouts. I will post a time frame to finish the workout. You need to start logging your weights and times so you can easily figure out what you need to do in any given workout to make it happen within the required time frame. If its a ten minute workout and you finish in 3 minutes, you went to light. If you finish it in 15 minutes, you went to heavy.[/I][/COLOR]

Justin McGinley 02-20-2009 07:06 AM

Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;522655]Hi Justin,

I remember getting a PM from you about 2 -3 weeks ago - - can't find it now though.......

New PM to you....[/QUOTE]

Right back at you. (When ever some says "at you" out loud I want to say "God Bless You." It sounds like a sneeze)

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