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

Carla Tremblay 01-01-2009 03:38 PM

Re: The Bassman's Log (Steve Lampl)
 
Great to hear that you made it to an affiliate for a WOD yesterday!

Happy New Year!

Stephen R. Lampl 01-01-2009 04:16 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;483139]Great to hear that you made it to an affiliate for a WOD yesterday!

Happy New Year![/quote]

Thanks, Carla! It was a great "end of the year" experience. It puts a whole different light on doing a WOD instead of working out at a globo.....

Have a great day!

Justin McGinley 01-01-2009 04:59 PM

Re: The Bassman's Log (Steve Lampl)
 
Happy New Year to you as well.

Lots of great work recently. Looks like you are on a roll.

Keith Walker 01-01-2009 05:25 PM

Re: The Bassman's Log (Steve Lampl)
 
I just looked over your log for the past few days. GO Stephen!! Awesome stuff I'm seeing!! :pepper: Keep it up. You are an inspiration. :)
btw, thanks for visting my log :D
I like your new avatar.

Stephen R. Lampl 01-01-2009 05:31 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Justin McGinley;483185]Happy New Year to you as well.

Lots of great work recently. Looks like you are on a roll.[/quote]

Thanks, Justin. I don't know if I'm on a roll.......feel like I've eaten a few lately, though.....:D. Really, I can't tell you how much I appreciate the props!

Take care!

Stephen R. Lampl 01-01-2009 05:34 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Keith Walker;483197]I just looked over your log for the past few days. GO Stephen!! Awesome stuff I'm seeing!! :pepper: Keep it up. You are an inspiration. :)
btw, thanks for visting my log :D
I like your new avatar.[/quote]

Thank you, Keith! I love visiting you log. Some of your comments are just simply hilarious, and yet you always say the important and encouraging things.....Ah Yes......the mark of a good trainer too. If I'm ever down in the ATL / Fayetteville Area, I will look up your gym and drop in for a spinning class for sure.......

Stephen R. Lampl 01-01-2009 05:43 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thursday, January 1, 2009:

[/B][/U][B][COLOR=Purple][SIZE=5][I]HAPPY NEW YEAR TO ALL!
[COLOR=Black][SIZE=2]
REST DAY TODAY......
[/SIZE][/COLOR][/I][/SIZE][/COLOR][/B][COLOR=Purple][SIZE=5][I][COLOR=Black][SIZE=2]Got one heck of a cold today, so stiff and sore I can hardly move, but it's too beautiful outside here to sit inside on my "conosserator." Went and tried to get the kinks out....

[B]Warm up:
[/B]Slow walk and arm circles.......approx. 1/4+ miles.

[B]Walk/Slow Run (untimed)
10 rounds of[/B]
Approx. 400m/.25 miles.
20 push-ups (all unbroken - - Yea!!!)
20 squats (all unbroken - - Yea again!!).

[B]Total distance: 2.5 miles approx. Took about 1 hour.
Note:[/B] R/Knee felt the best it's been since before I tore it up in April, 07.

Still stiff and sore, but happy I got out....
[/SIZE][/COLOR][/I][/SIZE][/COLOR]

Nancy Cohen 01-01-2009 05:52 PM

Re: The Bassman's Log (Steve Lampl)
 
Hi Stephen,

Happy New Year, of course!

Nice January 1st workout. Great going on the 20 unbroken push-ups!

Stephen R. Lampl 01-01-2009 06:08 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]MY 2009 "BY YEAR-END" GOALS[/B][/U][U][I]Bringin Forward from 2008 - Goals to Reach by March 7, 2009 (my 6 month CF anniversary)[/I][/U]

1. 50 push-ups - unbroken
2. 5 Dead-hang pull-ups [COLOR=Red](reached this goal 12/29/08)[/COLOR]
3. 1.5 BW Dead Lift
4. 10 kipping pull-ups, unbroken [COLOR=Blue](revised downward from 21)[/COLOR]
5. Bodyweight Bench Press
6. Weight down to 195#. Currently at 203, but adding lots of muscle.
7. Be able to do a "Fran" regardless of time [COLOR=Red](reached goal 11/14/08 with a "Fran Lite" in 5:01). [COLOR=Blue]Revising to do a "Fran" as Rx'd by March 7.
[COLOR=Black]8. Run one mile in 8:00 if knee OK. [COLOR=Blue]Revising to attempt one mile run unbroken regardless of time.....
[COLOR=Black]9. If tested, Body Fat below 20%.
10. If R/knee OK, attempt 275# squat. [COLOR=Blue]Revising to just attempt a good, clean squat series. Form has been a problem.

[COLOR=Black]_____________________________________________________________

[I]Goals for the Remainder of the Year:

1. 21 unbroken, kipping pull-ups
2. Sub 5:00 "Fran" as Rx'd
3. 100 air squats, unbroken
4. Run an 8:00 mile
5. Body weight back squat
6. 150# shoulder press
7. 20 DHPUs unbroken
8. 1.75 X BW Dead lift
9. Complete a "Murph" regardless of time as Rx'd
10. Do a series of at least 20 double unders
11. Learn to use rings
12. Get at least one muscle-up
12. Attend and complete a Level -1 Certification and possibly, an L-2.
13. Affiliate....if at all possible
14. Eat properly and to keep my body functioning well
15. Work hard, push myself beyond what I think I can do, and encourage others, especially my wife....that almost ANYONE can do CrossFit, regardless of age or health....

[/I][/COLOR]

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Stephen R. Lampl 01-01-2009 06:10 PM

Re: The Bassman's Log (Steve Lampl)
 
Thank you, Nancy! I really needed those short rests between sets of push-ups :).


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