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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]

Nancy Cohen 08-24-2009 09:50 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Marianne Urbanski;649706]
What is wine good for?![/QUOTE]

Wine anti-oxidizes you!!! :)

Gordon Cooke 08-25-2009 02:46 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Nancy Cohen;651189]Wine anti-oxidizes you!!! :)[/QUOTE]

Among other things if you drink too much of it:)

Stephen R. Lampl 08-25-2009 11:18 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090825 TUESDAY

[/B]Woke up so stiff today that nearly an hour and a half of warm-ups and stretching did nothing to loosen up my calves and hamstrings. No workout today - - not worth the injury risk....[/I]

Stephen R. Lampl 08-26-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
Nancy and Gordon,

You two are just too funny!

[I][B]090826 WEDNESDAY

[/B]Doing much better today - - was finally able to get the kinks out.

[B]Warm up:
[/B][/I][B]Walking/Running[/B][I][B]:[/B][/I] 20:00 minutes / 1.5 miles on the hamster trainer....
Walked 5:00 increasing to 4.0 MPH
Ran 800m - - first 400m @ 5.5 MPH, second 400m at 6.0 MPH. Intended to go a full mile/1600m, but right hamstring started giving twinges, so I backed off.
Walked 400m at 4.0 MPH
Ran 400m at 5.5 MPH
Walked remainder of time to 20:00 at 4.0 MPH.

[I][B]CF Redding Warm-up
Burgener Warm-up

A.M. WOD:
AMRAP 20:00 of
95# Thruster X 5
95# HPC X 7
[U]95# SDHP X 10[/U]
[/B][/I][B]TOTAL = 7 rounds as Rx'd.[/B] [I]This was much harder than it looked on the website.....

[B]August Tabata Everything Challenge: [/B][/I][B]Week 4, day 1.[/B][B]Tabata Leg Lifts[/B](Legs straight - knees locked, raised to 45 degree angle, must not touch the deck in the down position on each rep - - no support).
[B]15/15/17/16/17/16/16/17 = 129 (15 by strict Tabata scoring)

[I]P. M. WOD: "Cindy"[/I] [/B][I](Could only go 15:00 without cutting into class time).
[/I][B][I]AMRAP in 15:00 of:
5 Pull-ups
10 Push-ups
[U]15 Squats[/U][/I]
TOTAL = 14 rounds + 5 pull-ups, 10 push-ups [COLOR=Red](PR for me!)[COLOR=Black]. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Last full "Cindy" (081108) was 14 rounds +5 pull-ups + 9 push ups - - 20:00 minutes.[/COLOR][/COLOR][B]

[I]Cross Training class this evening - - assisted with Sumo Deadlift highpull review.[/I]
[/B]

Marianne Urbanski 08-27-2009 05:39 AM

Re: Steve's "I'm not aging quietly" log
 
wow... do you always do 2 workouts in one day (to say nothing of the work on the treadmill too! --or "hamster trainer'!!)... excellent work.

I think that first WOD looks brutal. I will have to try that sometime ;)

Nancy and Gordon... yea.. I agree on the wine/anti-oxidizing thing!! :rofl:

Stephen R. Lampl 08-27-2009 11:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;652969]wow... do you always do 2 workouts in one day (to say nothing of the work on the treadmill too! --or "hamster trainer'!!)... excellent work.

I think that first WOD looks brutal. I will have to try that sometime ;)

Nancy and Gordon... yea.. I agree on the wine/anti-oxidizing thing!! :rofl:[/quote]

I hadn't planned to do two WODs in one day, but fell so far behind a couple of weeks back. So one day when I felt good, I figured why not try it...

I think the cleaner eating is helping too.

The Thruster/HPC/SDHP WOD [U][I][B]is[/B][/I][/U] brutal. I thought seriously about scaling it back to 85# or even 75# - - I seriously suck at HPCs.......thrusters are really slow at 95#. This showed me exactly where I need to work.....

Hey - - if we drink enough wine, we don't really need to worry about anti-oxidizing - - we'll just get pickled....:rofl:

Stephen R. Lampl 08-27-2009 11:50 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090827 THURSDAY

[/B]A.M. cross training class. Assisted in review of SDHPs and wall balls with the class. Then, assisted the class in their FGB-styled workout.

[B]August "Tabata Everything" Challenge: [/B][/I][B]Week 4, Day 2.
Tabata Shoulder Presses @ 45#
12/14/14/9/9/7/7/6 = 78 [/B](6 by strict Tabata scoring)
[I]This took me by surprise - how quickly my shoulders fatigued.

P.M. cross training class. Same activities as morning class today.

[B]Late Evening Workout today. Remind me [U]NOT[/U] to do this again!
[/B][/I][B][I]Warm-up:
[/I]Row 500m - 2:18

[/B][I][B]WOD: Rowing Bouts
[/B][/I][B]Row 500m X 5 for time. Rest precisely 2:00 minutes between bouts.
1). 1:55
2). 1:46
3). 1:47
4). 1:53
5). 1:46
[/B][I]I haven't rowed for a while and it definitely showed. Went out hard in the 3rd bout and was on par for a 1:36 pace, but could not hold it.

[B]Cool Down:
[/B][/I][B]1000m row - 4:19
[/B]

Gordon Cooke 08-28-2009 02:42 AM

Re: Steve's "I'm not aging quietly" log
 
Sounds like you had a pretty full day, workout wise, Steve. Good job. That is quite a bit of volume of work you did.

Stephen R. Lampl 08-28-2009 03:29 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Gordon,

Thanks - - not as busy as some, though. Nice to have a little change of pace with the rowing...

Stephen R. Lampl 08-30-2009 08:47 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090828 FRIDAY
090829 SATURDAY
090830 SUNDAY

ALL REST DAYS.....Friday and Saturday, not by choice. [/B]Traveling out of town all day Friday. Was in the exact same area ravaged by a fast moving wildfire today....lots of houses burned and people displaced...Sad.

Back at it tomorrow - - starting my new job, so it'll be interesting to see how I do with a workout at "O-Dark Thirty."
[/I]

Gordon Cooke 08-31-2009 02:19 AM

Re: Steve's "I'm not aging quietly" log
 
Congrats and good luck on the new job Steve. It may take a while to adjust your workouts around the new job, but you should adapt fairly easily. I always have found a certain amount of stress with a new job until you get used to the new workload, surroundings, coworkers, etc., but the good news is that working out should make the stress easier to deal with.

Helen Lawson 08-31-2009 11:11 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve. Just stopped by to check in. As usually you've been doing a ton of work lately! Way to keep at it!

I have to say that I was a little disappointed to hear you are taking a full time job. I was really hoping for you to do more training. I hope you stick with Crossfit for yourself and training others. You are such an inspiration to others that it would be shame for you to give it up!

Good luck with the new job! Enjoy! Hey...maybe starbucks might be a great place to pick up some new trainees! :)

Nancy Cohen 08-31-2009 11:19 AM

Re: Steve's "I'm not aging quietly" log
 
:yeahthat:

Stephen R. Lampl 08-31-2009 06:28 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;655101]Congrats and good luck on the new job Steve. It may take a while to adjust your workouts around the new job, but you should adapt fairly easily. I always have found a certain amount of stress with a new job until you get used to the new workload, surroundings, coworkers, etc., but the good news is that working out should make the stress easier to deal with.[/quote]

Thanks, Gordon! Workout this morning at 6:00 a.m. went well - - it was just too short; I have about an hour commute to the training site. When the first phase of training is over, things will be a little less hectic.

[quote=Helen Lawson;655315]Hey Steve. Just stopped by to check in. As usually you've been doing a ton of work lately! Way to keep at it!

I have to say that I was a little disappointed to hear you are taking a full time job. I was really hoping for you to do more training. I hope you stick with Crossfit for yourself and training others. You are such an inspiration to others that it would be shame for you to give it up!

Good luck with the new job! Enjoy! Hey...maybe starbucks might be a great place to pick up some new trainees! :)[/quote]

Helen,

Thanks for stopping by! I was originally going to be working part-time as a retired annuitant, but both agencies who wanted to hire me lost their funding.....Starbucks is GREAT - - I'm having a blast. Don't worry - - I have no plans to give up CF and will hopefully still do some training when my schedule is set.

[quote=Nancy Cohen;655324]:yeahthat:[/quote]

Thanks, Nancy!

Stephen R. Lampl 08-31-2009 06:34 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090831 MONDAY

[/B]Started new job today - - workout prior to the job was fast a furious.....

[B]Warm-up: Walking/Running intervals: [/B][/I]10:00
Walked 5:00 minutes in increasing speeds to 4.0 MPH
Ran intervals at 30 seconds, with 30 second rests between to 7.0 MPH.
Walked at 4.0 MPH for last minute.

[I][B]CFWU - Modified.

WOD: Metcon -- For Time:
[/B][/I][B]21 - 15 - 9 of
Dumbbell Swings 55#
Pull-ups
[U]Push-ups[/U]
TIME = 7:03 [/B][I]
Db swings all un-broken. Much more difficult than I thought it would be.
[/I]

Stephen R. Lampl 09-01-2009 10:15 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090901 TUESDAY

[/B]Another rushed workout -- not used to doing this so early in the morning and then driving an hour commute to work......
[B]
Warm-up: Jump rope work.
[/B][/I][B]500 singles (100 X 5)
100 singles (20 X 5) [/B]jumping as high as possible on each rep
[B]5:00 DU work. [/B]Lots of single DUs, chained two together twice....

[I][B]CFWU - modified.[/B][/I]

[I][B]Skill Work: OHS
[/B][/I][B]PVC X 10, 30# X 5, 45# X 5. [/B][I]These felt the best that I can remember. The reps at 45# all felt like they had solid form and I was able to keep my weight on my heels for all five reps for the first time![/I]

[I][B]WOD: Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1.
[/B][/I][B]10#, 15#, 20#, 25#, [COLOR=Red]30# (PR)[COLOR=Black], 35# F (not high enough), 35# F, (30# F).
Max reps at 15# = 3.
[/COLOR][/COLOR][/B]

Marianne Urbanski 09-02-2009 02:22 AM

Re: Steve's "I'm not aging quietly" log
 
Steve:
Great job fitting in workouts whenever you can.. I hear you on going to the gym at 0-dark-thirty.. That is when I go. :( It gets better once you get into a routine--as long as you get to bed early enough!! that is the hard part. One thing I love about CF is that you can really get a great workout in with very little time. I frequently spend more time on the warm up and setup/clean up than the work out itself... Gotta love Crossfit!:notworth:

DU are going along well.. I wish I could just get ONE again!! :yikes:

Will you be having time to do any more CF training with this full time job? An hour commute? Will it be that long when training is over?

I LOVE "nonfat grande latte" at starbucks.... YUM!!

Gordon Cooke 09-02-2009 02:36 AM

Re: Steve's "I'm not aging quietly" log
 
Steve, I actually miss the AM workouts, believe it or not. The reason I switched to evening workouts was that I had a hard time getting to sleep early enough in the evening to get a good night's rest. Also, I don't like being rushed in a workout, but morning workouts are the best overall. I also noticed my metabolism was a lot higher during the day and I could get away with eating much more food when doing early morning workouts. You have to do what works for you though. Great job on the workouts.

Stephen R. Lampl 09-02-2009 10:23 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;656352]Steve:
Great job fitting in workouts whenever you can.. I hear you on going to the gym at 0-dark-thirty.. That is when I go. :( It gets better once you get into a routine--as long as you get to bed early enough!! that is the hard part. One thing I love about CF is that you can really get a great workout in with very little time. I frequently spend more time on the warm up and setup/clean up than the work out itself... Gotta love Crossfit!:notworth:

DU are going along well.. I wish I could just get ONE again!! :yikes:

Will you be having time to do any more CF training with this full time job? An hour commute? Will it be that long when training is over?

I LOVE "nonfat grande latte" at starbucks.... YUM!![/quote]

Marianne,

Thanks for the great encouragement! I have always been a morning person and can still sleep anywhere, anytime, so shift work isn't a problem. My workouts have always tended to be pretty poor early-on in the day though. I'll adapt......I hope to eventually do more CF training at our local CF box. We're working on moving out of a garage gym setting. The affiliate owner and the other two trainers are all EMS/Fire guys, so knowing when someone is free to lead a class or WOD is a day to day thing.

One Grande Non-fat Latte coming up........except it'll be awful cold and stale by the time it gets there....:D:D

[quote=Gordon Cooke;656358]Steve, I actually miss the AM workouts, believe it or not. The reason I switched to evening workouts was that I had a hard time getting to sleep early enough in the evening to get a good night's rest. Also, I don't like being rushed in a workout, but morning workouts are the best overall. I also noticed my metabolism was a lot higher during the day and I could get away with eating much more food when doing early morning workouts. You have to do what works for you though. Great job on the workouts.[/quote]

Gordon,

Right you are on the metabolism. A.M. workouts really prime the body to operate more efficiently throughout the day. I [I][B]hate[/B][/I] being rushed also - - to take advantage of a quality workout and get in a little skill/strength work along with a WOD after a good warmup takes me about an hour and a half.

Thanks (about the workouts).

Stephen R. Lampl 09-02-2009 10:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090902 WEDNESDAY

REST DAY. [/B]Glad I took one today - - got a good workout at work today!
[/I]

Stephen R. Lampl 09-03-2009 08:35 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090903 WEDNESDAY

[/B]No workout today - - somehow I pulled a muscle below my left scapula yesterday.......didn't sleep worth a hoot. Less energy than a dead battery this morning......Glad that SBUX has [SIZE=4][B]STRONG[/B][/SIZE] coffee![/I]

Stephen R. Lampl 09-06-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090609 SUNDAY

[/B]No workouts for five (?) :censored: days straight now...........time to seriously re-evaluate my schedule and improve my quality of sleep!
[/I]

Gordon Cooke 09-07-2009 04:06 AM

Re: Steve's "I'm not aging quietly" log
 
You will get back on track, Steve. Once you get used to the new job you will find it easier to fit the workouts back in your schedule. You might be suprised. The time away may do you good. I have been fitting more rest days into my schedule than usual and my workouts seem much better now. I think my body needed the additional rest.

Marianne Urbanski 09-07-2009 05:03 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;659153][I][B]090609 SUNDAY

[/B]No workouts for five (?) :censored: days straight now...........time to seriously re-evaluate my schedule and improve my quality of sleep!
[/I][/quote]
Keep the faith, Steve and I know you will get back into it soon. How long do you have training? Will you have that long commute still after you start a more "normal" sched? I know changing sched's are tough... sometimes it is better to take a break and come back into it when you are "fresh and rested"... I know I do that at least once a year...
How's the job going?

Stephen R. Lampl 09-08-2009 07:36 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you for the encouragement Marianne and Gordon! Finally got back into the globo today for a "get back into it" workout. Seven days away from workouts total......BLEH!

The job is going well.....actually, it is and has been an absolute BLAST! I actually feel a bit a guilty that I'm having so much fun during training. So far, I've managed to keep off any additional weight....amazing considering all the tasting of drinks, pastries, etc. that I've been doing as part of my training. Starbucks is SOoooooooo not Zone or Paleo! But it sure is good!

Anybody for a Java Chip Frappucino with a pump of Rasberry syrup? YUM!:pepper:

Stephen R. Lampl 09-08-2009 07:51 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090908 TUESDAY[/B][/I]

[I]Back at it today. Took it easy, since I've not worked out for seven days straight.[/I]

[I][B]Warm-up: Walking/Running - [/B][/I][B]15:00.
[/B]Walk 5:00 minutes at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 1:00 minute (all walking at 4.0 MPH)
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 2:00 at 6.0 MPH, Walk 2:00
[B]Total time = 15:00. Total Distance = 1.1 miles.
[/B]
[I][B]CF Redding WU

Jump Rope / Pull-ups (not timed)
[/B][/I]Five rounds of:
Singles and DU attempts - 2:00 minutes
10 pull-ups
[B]Totals = 10:00 approx of jump rope singles and DU attempts [/B](primarily tried for single/double/single/double without stopping or tripping up the rope).
[B]50 pull-ups[/B].

[I][B]WOD: Shoulder Press 3, 3, 3, 3, 3.
[/B][/I]Warm-up = PVC X 10, 45# X 10
Working:
115# X 3
120# X 2, PP (F) 3
115# X 3
115# X 3
115# X 2, PP (F) 3
[I]Felt good, albeit a bit heavy. Started the day at 2:30 a.m. to go to work, so I'd imagine the 4:00 p.m. workout time didn't help.....:pepper::pepper::pepper:
[/I](Dancing in my sleep peppers....)

Marianne Urbanski 09-09-2009 07:50 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;660258][I][B]090908 TUESDAY[/B][/I]

[I]Back at it today. Took it easy, since I've not worked out for seven days straight.[/I]

[I][B]Warm-up: Walking/Running - [/B][/I][B]15:00.
[/B]Walk 5:00 minutes at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 1:00 minute (all walking at 4.0 MPH)
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 2:00 at 6.0 MPH, Walk 2:00
[B]Total time = 15:00. Total Distance = 1.1 miles.
[/B]
[I][B]CF Redding WU

Jump Rope / Pull-ups (not timed)
[/B][/I]Five rounds of:
Singles and DU attempts - 2:00 minutes
10 pull-ups
[B]Totals = 10:00 approx of jump rope singles and DU attempts [/B](primarily tried for single/double/single/double without stopping or tripping up the rope).
[B]50 pull-ups[/B].

[I][B]WOD: Shoulder Press 3, 3, 3, 3, 3.
[/B][/I]Warm-up = PVC X 10, 45# X 10
Working:
115# X 3
120# X 2, PP (F) 3
115# X 3
115# X 3
115# X 2, PP (F) 3
[I]Felt good, albeit a bit heavy. Started the day at 2:30 a.m. to go to work, so I'd imagine the 4:00 p.m. workout time didn't help.....:pepper::pepper::pepper:
[/I](Dancing in my sleep peppers....)[/quote]

2:30 AM start? oh no!!! I don't know how you can even think about a work out at 4PM.. I would be sipping wine in my PJ's by then!!
Seriously, Steve... great work getting back into the workouts!! I like your DU/pullup thing.. I might try that sometime! (IF I ever get my DU back again!!)... ARGH!!!
Keep up the great work and hopefully your training will be over soon and you will be having more of normal sched with less commuting. Man.. they give you a lot of training at Starbucks!! My daughter worked at Dunkin Donuts and she got maybe a day, but again..they don't make all those fancy frappachinos, etc..
I think I will stick with my "nonfat latte"... that is sweet enough (oh, and can you add a square of dark chocolate on the side!! YUM!;))

Dave Coughlin 09-09-2009 01:59 PM

Re: Steve's "I'm not aging quietly" log
 
Good to hear you're enjoying the new gig, Steve. Don't worry too much about missing a bunch of workout days; that's a concession you sometimes have to make with a new schedule happens. As long as you're staying upright, walking around, and eating wisely on your non-work meals, you shouldn't be too bad in terms of putting on any poundage thanks to SBUX pastries.

Try to do short/intense BW stuff in front of the TV before you go to bed. 50 burpees for time, tabata pushups during the commercials, sportscenter situps, chair L-holds, etc. Stuff like that has been H-U-G-E for me when I'm at home with the baby at night, and it's raining all night long.

Stephen R. Lampl 09-09-2009 06:42 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;660477]2:30 AM start? oh no!!! I don't know how you can even think about a work out at 4PM.. I would be sipping wine in my PJ's by then!!
Seriously, Steve... great work getting back into the workouts!! I like your DU/pullup thing.. I might try that sometime! (IF I ever get my DU back again!!)... ARGH!!!
Keep up the great work and hopefully your training will be over soon and you will be having more of normal sched with less commuting. Man.. they give you a lot of training at Starbucks!! My daughter worked at Dunkin Donuts and she got maybe a day, but again..they don't make all those fancy frappachinos, etc..
I think I will stick with my "nonfat latte"... that is sweet enough (oh, and can you add a square of dark chocolate on the side!! YUM!;))[/quote]

Thanks, Marianne! The 2:30 a.m. wake-up call for me is nothing.....I'm a sleep/nap anywhere at anytime kinda guy - - shift work never bothered me and even at this age, doesn't seem to be too hard on me.

I watched a teenager playing with DUs at the globo yesterday - - he saw me struggling and gave me a couple of pointers - - like, I am spinning the rope too fast and getting caught on the next jump. He told me to try slowing it down and learning to do the single-double-single-double thing without stopping (tripping up) the rope. Harder than it looks.....

Don't know about the non-fat latte', but I could certainly go for the square of dark chocolate! :D:D:D

Stephen R. Lampl 09-09-2009 06:45 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;660688]Good to hear you're enjoying the new gig, Steve. Don't worry too much about missing a bunch of workout days; that's a concession you sometimes have to make with a new schedule happens. As long as you're staying upright, walking around, and eating wisely on your non-work meals, you shouldn't be too bad in terms of putting on any poundage thanks to SBUX pastries.

Try to do short/intense BW stuff in front of the TV before you go to bed. 50 burpees for time, tabata pushups during the commercials, sportscenter situps, chair L-holds, etc. Stuff like that has been H-U-G-E for me when I'm at home with the baby at night, and it's raining all night long.[/quote]

Dave,

What a great recommendation. Lots of good stuff to do at home - - plus I could throw in some time with the rower, provided it's not too late - - wakes the wife and scares the cats....

I really need to set aside some of the new job money (when I get a chance) and buy a set of bumper plates and a power rack for home....


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