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

Stephen R. Lampl 05-16-2009 03:59 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090516 REST DAY[/B]

[/I]Home from our travels..........loads of fun and great experiences, but there IS no place like home!

Thanks everyone for posting to my log. Sorry I haven't been good about getting back to ya'll, and visiting your logs......[I]

[B]Christin:

[/B][/I]Yes, you should feel lucky! I really look for you to go places! You are so motivated and your enthusiasm is catching. Add in the training from Shana and the sky is the limit! Again, I have to tell you how great it was to meet and work out with you and Keith![I]

[B]Nancy:

[/B][/I]Glad you weren't directly impacted by the fire. SB has had more that its fair share of bad licks in recent years. Hope you are right about any more.........

As for the CrackBerry........I cheat. I use the notepad to compose my posts and then copy and paste them on the blog. I've lost too many posts learning the hard way...:rofl:

[I][B]Keith:[/B][/I]

Dave is another CFer I'd love to meet - - you are right; his posts are great! Just wanted to say again what a privilege it was to meet and workout with you. Some of the "sparkly" has definitely rubbed off on me....:pepper:.

[I][B]Carter:[/B][/I]

Great to hear from you as always. While all the trainers I have had the privilege of working with are fantastic (and each has a different style of teaching), Shana got through to me better - - perhaps her methodology or cues got through my thick skull more easily......but things just simply "clicked." You and Christin are right about the BL rope. Its design is, I think, just more conducive to allowing better wrist action. I can get at least five to ten successful DU attempts to my one or so with my present rope. The BLs are (I think) about $16 US at Amazon.com....

Thanks for feedback about CF Redding. Yup...Db thrusters are hard. I experienced muscle failure in my left arm for the first time.......physically could not hoist the Db and/or lock out for a few seconds. CF Redding is a positively outstanding group of people. They have grown so much in the past several weeks that they are running out of room (physically) and with scheduling at their box. Seems all three trainers are busy most of the time now. They had twelve? working out at their 5:30 p.m. WOD the other day. Kevin was busy moving the pull-up system yesterday to make more room . . . even so, things are getting tight.

[I][B]Margo:

[/B][/I]It was great to see you again also. You and Alex have been "killing it" yourselves too (I saw him last time I was up there). You tow have come so far since I met you back in November of last year! Keep Rockin' On!

[I][B]Marianne:[/B][/I]

Thank you - - you are so kind! And you are so correct - - CF DOES humble us; but I think it humbles everyone. Wouldn't trade it for anything!!!

Dave Coughlin 05-16-2009 07:39 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;589877]
[I][B]Notes:[/B] "Cindy" showed me I definitely need work on all aspects of my endurance (both [B]breathing[/B] and muscular). Pull-ups and push-ups were broken after about five rounds. Found that if I slowed down the squats, I was able to "hang in there" with all but about three sets unbroken and form improved. I seem to be constantly working at my breathing limits.
[/I][/QUOTE]

Congrats on the Cindy PR Steve, and glad you made it back safe to Cali. The pace of my first ten minutes of Cindy vs my last ten minutes are worlds apart, and I usually don't try to go too fast on the squats. I seem to remember Leo S, the owner of Crossfit Evolution in sorta-nearby Longwood, FL, having a few entries in one of his CF related logs about controlled breathing WODs. I spent a couple minutes talking to one of CF Evos members that was competing in the Dirty South event, and he was mentioning how much of an elite mental competitor Leo is. He also brought up how he performs controlled breathing exercises in several of his WODs. I think it's somewhere on the CF Evo site. IIRC it's similar to "skip breathing" in SCUBA diving. Whatever he was doing, it seems to work for him-6"3" 230# and 7th at the Dirty South.

BTW Thank you Keith and Steve for the kind words:o

Stephen R. Lampl 05-16-2009 10:58 PM

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

You're welcome, and thank you for sharing your experiences with "Cindy" and about Leo S. I too had a very different first and second ten minutes - - got nine or so rounds the first ten and it darn near killed me to get the remaining five before the clock stopped.....

I have better days than others when I can seem to push through the fatigue or the mental barriers. A good amount of the strength and some of the technique are starting to come, but I just can't catch my breath, regardless of most of the WODs I undertake. I've got some ideas I'm going to play with, among them perhaps to look into some CF Endurance stuff.

Stephen R. Lampl 05-17-2009 11:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090517 SUNDAY

[/B]Took another much needed rest day today. Short on sleep. Diet getting back on track, so we'll have to see how I do this next week.
[/I]

Carter Jee 05-18-2009 01:55 AM

Re: Steve's "I'm not aging quietly" log
 
hi steve....

thought I better answer your question bout taking a rest day before the gymnastics cert.

you will be worked at the gymnastics cert... i recommend taking at least two days off...

say hi to tucker for me!! tell him that daniel & tracy's gym is now up and running!!

cheers

carter

Stephen R. Lampl 05-18-2009 09:38 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;590504]hi steve....

thought I better answer your question bout taking a rest day before the gymnastics cert.

you will be worked at the gymnastics cert... i recommend taking at least two days off...

say hi to tucker for me!! tell him that daniel & tracy's gym is now up and running!!

cheers

carter[/quote]

Carter,

Thanks for the info. I'll be sure to let Tucker know you say "hi" and about the gym.

Stephen R. Lampl 05-18-2009 02:30 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090518 MONDAY - - [/B][/I]Back home at the globo today.....
[I][B]
Warm-up:[/B][/I]
[B]Stationary Cycling[/B]: 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up[/B]:
Arm circles
10 shoulder pass throughs
10 body circles (each direction)
Trunk rotations (Steve's add-in)
5 full body circles (each direction)
20 push-ups
10 hollow rocks (Steve's add-in)
25 GHD sit-ups
25 back extensions
10 pull-ups
5 lunges (each leg)
25 squats
10 burpees

[I][B]WOD Warm-up:[/B][/I] [I][B]Dead lifts.....[/B][/I]
PVC X 15
45# bar X 15
135# X 10
185# X 5
225# X 3

[B][I]WOD: "Diane"
[/I]For time:
21-15-9 reps of:
225# DL
Hand Stand Push-ups [/B](subbed pike push-ups, since I can't do HSPUs yet).
[B]MY TIME:[/B] [B][COLOR=Navy]5:50 [/COLOR][/B][COLOR=Navy][COLOR=Black](I was hoping to break 10:00)! WOO HOO![/COLOR]
[/COLOR]
[I][B]Note: [/B][/I]This was my first "appointment" with "Diane." This felt like a truly balanced workout for me with just the right intensity - - I didn't run out of breath until I started to encounter muscle fatigue, so the breaks and the switches to push ups truly came at the right time. I did pike push-ups because they felt a bit more difficult than when I supported my legs up against the Smith Machine bar.

DL reps broken down as follows:
Round 1: 10, 6, 5 = 21
Round 2: 5, 5, 5 = 15
Round 3: 5, 4 = 9
Form felt good; wish I'd taken a video.....

[I][B]Pull-ups (all Dead Hang):[/B][/I]
4, 5, 4, 4, 3, 5 = 25. Arms shot from pulling, so calling it good for today!

Samantha Aurelio 05-18-2009 02:49 PM

Re: Steve's "I'm not aging quietly" log
 
WOW! I thiiiiiink you broke 10:00! Great job!!!!!!!!! :pepper:

Stephen R. Lampl 05-18-2009 03:09 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Samantha Aurelio;590977]WOW! I thiiiiiink you broke 10:00! Great job!!!!!!!!! :pepper:[/quote]

Thanks, Sam. Talk about being caught off-guard.......Whoa!

BTW, have you heard Linda Ronstadt's collaborations with the Late Nelson Riddle; "What's New," "for Sentimental Reasons," and "Round Midnight?" (These were originally released on records followed quickly by a two-CD set titled "Round Midnight"). While I am not the biggest Linda Ronstadt fan, some of these arrangements showcase the best of her singing by far, in any genre, including folk and rock, where she got her start. Riddle's orchestrations are, of course, wonderful.

Samantha Aurelio 05-18-2009 03:40 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;590997]Thanks, Sam. Talk about being caught off-guard.......Whoa!

BTW, have you heard Linda Ronstadt's collaborations with the Late Nelson Riddle; "What's New," "for Sentimental Reasons," and "Round Midnight?" (These were originally released on records followed quickly by a two-CD set titled "Round Midnight"). While I am not the biggest Linda Ronstadt fan, some of these arrangements showcase the best of her singing by far, in any genre, including folk and rock, where she got her start. Riddle's orchestrations are, of course, wonderful.[/QUOTE]

I have not actually. I LOVELOVELOVE For Sentimental Reasons, though. I'm YouTube-ing RIGHT now hah :) :) !!! :thanx:


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