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

Stephen R. Lampl 10-17-2008 10:01 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Lee Ann McCall;425747]Wow, Steve. First off, CONGRATS on getting the pull up back!! See, I was just one day off on my prediction. The OH grip will be right behind it.

On the foam roller, we just got one at home. I haven't used it yet, but the CFH (crossfitting hubby) swears by it for some problems he has. I hope it really helps you and stops being so painful.

Great job sticking with Cindy. As you know, I have given up a time or two, and it's great you stuck with it. I will think of you the next time I think of DNF'ing.

And finally, IS IT PR WEEK OR WHAT? [/quote]

[quote=Nancy Cohen;425787]Woohoooo!!!!!!!!

A dhpu and an awesome Cindy!!! What a day!! Great job Stephen![/quote]

[quote=Delita Wright;25258][quote=Stephen R. Lampl;425630]
[I]Tried to see if I could do ONE measly, little Dead Hang Pull-up. GOT ONE! (underhand grip - - couldn't quite "pull-off" the OH grip one). At least, I got it back!!! [B]YEA!![/B][/I][/quote]

[B][I]WooHoo! You did it!!! [/I][/B]

Congrats on breaking back out of the society! And also on that other stuff - lots of other stuff. You always do so much stuff! LOL Who told you you could do all that??? Great job for a sore guy! Congrats! =)[/quote]

You three are so awesome! Thanks for the encouragement. I am sitting here getting all emotional too! This stuff [I][B]is[/B][/I] a life-changing experience.

Stephen Smith 10-18-2008 12:23 AM

Re: The Bassman's Log (Steve Lampl)
 
I know I'm a little late, but congrats on getting your DHPU Mojo back! Only the first of many milestones to come, I expect! :highfive:

Bob Guere 10-18-2008 08:41 AM

Re: The Bassman's Log (Steve Lampl)
 
You're rockin' as of late.... keep it up! :super:

Stephen R. Lampl 10-18-2008 04:16 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;425857]I know I'm a little late, but congrats on getting your DHPU Mojo back! Only the first of many milestones to come, I expect! :highfive:[/quote]

[quote=Bob Guere;425996]You're rockin' as of late.... keep it up! :super:[/quote]

Steve and Bob,

Many thanks guys! Hard to fail when you got people pullin' for you!!

Stephen R. Lampl 10-18-2008 04:31 PM

Re: The Bassman's Log (Steve Lampl)
 
[B][U]Saturday, 10/18/08[/U]:[/B]

[I][B]Warm-ups:

#1. Stationary Cycling = [/B]10:00 / L3 / 2.6 mi / 100 RPM / HR 100.
[B]#2. Elliptical Trainer. Short Metcon (kinda) =[/B] 20:00.
Broke into two parts; 8:00 @ L5, then 12:00 @ L8 to sustain HR above 140. 150 watts avg. / Max HR @ 150.
[B]Timed recovery:[/B] 3:30 HR from 148 to 118.

[B]WOD: 7 Rounds for Time,
21 Shoulder Presses
21 Back Extensions

[/B]Used 20# dumbbells instead of 45# bar plus ?? weights. No barbells in gym where GHD sit-up "chair" located.

21 Db shoulder presses (20# Dbs)
21 back extensions
[B]Time = 15:18 as Rx'd. [/B](Includes walking across gym from GHD chair to Db rack and back).
Shoulders were fried and worn out otherwise - - decided enough was enough! :Flush000:

Looks like it might rain - - really beautiful up here in the pines today. I'd love nothing more than to take a slow run (if my knee will handle it) or good walk in the rain.........
[/I]

Charles Bennington 10-18-2008 04:41 PM

Re: The Bassman's Log (Steve Lampl)
 
Nice time, hope your knee feels better.

Stephen R. Lampl 10-18-2008 05:24 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;426199]Nice time, hope your knee feels better.[/quote]

Thanks, Chuck! Yes, the knee is much better today. PT yesterday kinda helped to dial it in and when I hit the elliptical today, the knee tracked better than it has (doing that exercise) since beginning my post-surgical WOs.

Charles Bennington 10-18-2008 05:29 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;426226]Thanks, Chuck! Yes, the knee is much better today. PT yesterday kinda helped to dial it in and when I hit the elliptical today, the knee tracked better than it has (doing that exercise) since beginning my post-surgical WOs.[/QUOTE]

What do you have to do for your PT?

Stephen R. Lampl 10-18-2008 05:53 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;426232]What do you have to do for your PT?[/quote]

Chuck, here's the general breakdown:

[I][B]10:00 stationary cycling[/B] / L1 - 3.7 Mets / 90 - 95 RPM (Warm-up).
[B]Shuttle[/B] - R/leg only, 3 sets of 10 reps, hold just short of knee lock 30 sec on 10th rep.
[B]Squats[/B] - Knees bent only 60 deg, feet shoulder width, hold 30 sec, 3 sets.
[B]Stork Star balance[/B]: Balance on R/leg, knee slightly bent, L/leg fwd-return, to L side-return, to rear-return. AMRAP in 30 seconds. 3 sets.
[B]Duck Walks: [/B](Hip flexor strengthening) Green band. A). Side step L to R, feet 18" min apart, extend as far as possible (3' plus). Go about 25 to 30', return R to L. 4 trips total.
B). Feet 3' apart, walk forward maintaining separation, go 25 - 30 feet, turn around, make return trip. 4 trips total.
[B]One-Leg Step-ups: [/B]R/foot on Reebok step or similar (6" - 8"), knee bent, L/leg behind on ground. Rise up on R/leg and straighten completely as L/leg is brought forward to front and held up w/ knee in flexion. Lower left leg back to behind step, bending R/leg and keeping weight on R/leg. Touch left toe to ground behind step, but do not place weight on L/toe. Repeat. AMRAP for 30 sec. 2 - 3 sets, as able.
[B]Hip Busters:[/B] Lay on L/side, R/leg forward, raise R/leg to approx. 18" and lower without resting on table/other leg, 10 X. On 10th rep, hold up 10 sec. Move r/leg to rear, repeat. 3 sets.
[B]Bio feedback Leg Raises:[/B] Seated on table, feedback probes taped to head of R/VMO. Left leg bent about 60 deg. On signal, contract VMO maximally and raise straight R/leg with foot about 12 - 15" above table. Hold 10 sec, relax (20 sec). Repeat 20 X.
[B]Ice: [/B]10:00.

They added the dreaded "foam roller" yesterday. Hurts real good!!
[/I]

Charles Bennington 10-18-2008 05:54 PM

Re: The Bassman's Log (Steve Lampl)
 
Welcome to the joy of foam rolling...hurts so good.


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