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

Stephen R. Lampl 03-21-2009 02:48 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;546907]If that HBS is solid, you should absolutely work it and focus on developing strength. No sense reinventing the wheel. Besides, the HBS builds more directly off the squat fundamentals that you just picked up at the cert, so go with it.

As to flexibility, dislocates (pass-throughs) with an active shoulder are great. Focus on keeeping a firm grip on the dowel and working through the sticking points diligently. My shoulder mobility drills include these plus unweighted shoulder presses where I focus on an active shoulder at the top and focus on pushing the elbows forward at the bottom while simultaneously resting the bar on the shoulders, which stretches a different part of the shoulder. The last piece of my shoulder mobility drills are [URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides [/URL](wfs).

One other favorite flexibility drill is Coach Boz's OHS drill. Melissa Byers brought these back from San Fransisco last Spring, and I did them almost every day over the summer and they helped tremendously both with shoulder and hip flexibility. She just posted [URL="http://byersCrossFit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]a description of the drill on her blog [/URL](wfs).

Of course, the real reason I popped in this morning was to respond to a post you made on Keith's log:



If your achilles is bothering you, you could always start here:

[I]Rowing Murph[/I]
Row 2,000m
20 rounds of Cindy
Row 2,000m

What can I say? I'm here to help. :devil:[/quote]

Patrick,

Again, I am indebted to you for the great information you've provided me. I appreciate your dedication to flexibility and form over simply working to hoist weights.....

I also am thankful for your having posted the links to both Coach Boz's OHS drills and the wall slides. I am seriously considering giving two days or so per week over to simply working on flexibility drills for the time being, rather than simply doing the WODs and strength drills.

Funny how your timing on the "Rowing Murph" was - - I had not heard of anyone doing a "Rowing Murph" and figured, maybe I ought to try one....

Thanks again!

Stephen R. Lampl 03-21-2009 02:51 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;547102]Hi Steve. Sorry to hear your not feeling well. And, i hope the job search has something to do with your recent cert! You deserve the time off from working out after all your hard work![/quote]

Helen,

Thanks so much for your support and hopes about my job pursuits! Actually, the job search is more along the lines of my former work (LEO) as perhaps an investigator, or if that doesn't pan out, working at Starbucks or something to at least help ease the household economy.

Lord willing, I'll also be able to help train at the affiliate which should be opening up here shortly.

Stephen R. Lampl 03-21-2009 02:56 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090321 SATURDAY

[/B]Still not 100%, and Achilles really hurting, so going to resort to RICE and take another couple of Rest Days. Will hit it hard next week....
[/I]

Patrick Haskell 03-21-2009 09:15 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547207]Funny how your timing on the "Rowing Murph" was - - I had not heard of anyone doing a "Rowing Murph" and figured, maybe I ought to try one....

Thanks again![/QUOTE]

I've never heard of anyone doing one either. You could be the first. :evilsmile

Take care of that achilles. Those suckers are slow to heal. Until you can really stomp about again, a little mobility work could be good. Of course, there's always the rings. No need to put your developing badassness on hold entirely.

Delita Wright 03-21-2009 09:44 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547207]Patrick,

Again, I am indebted to you for the great information you've provided me. I appreciate your dedication to [B][I]flexibility and form over simply working to hoist weights.....[/I][/B]...

[/QUOTE]

Steve/Patrick: this is just what I was thinking about today. I get a little frustrated sometimes because I don't have *it* to go up higher on weights, etc. but then I'm thinking I just need to be patient and build toward flexibility and form... and, as my core and other areas improve in these and I build strength, more will just *come.* May sound lame, but I was thinking I would do myself much more in the long run to work on form and flexibility and not try to push for higher weights. Capice?

Funny to have run across this here. Steve, your thinking makes sense to me. Can you tell me where Patrick posted those links or re-post, please?

Patrick, you have been a help to me several times over. Thanks!

Delita

Stephen R. Lampl 03-22-2009 12:19 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;547383]I've never heard of anyone doing one either. You could be the first. :evilsmile[/quote]

Cool.....I don't mind being a trailblazer......

[quote=Patrick Haskell;547383]Take care of that achilles. Those suckers are slow to heal. Until you can really stomp about again, a little mobility work could be good. Of course, there's always the rings. No need to put your developing badassness on hold entirely.[/quote]

Boy, don't you know it on the Achilles! Tore my left one severely in 1980. Healed quickly and it's strong now, but I don't want to go through that again now that I'm that much older.

Rings are next on the "order form" list. Gunning for a C2 right now, but it's time to do ring work.

Stephen R. Lampl 03-22-2009 12:31 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;547387]Steve/Patrick: this is just what I was thinking about today. I get a little frustrated sometimes because I don't have *it* to go up higher on weights, etc. but then I'm thinking I just need to be patient and build toward flexibility and form... and, as my core and other areas improve in these and I build strength, more will just *come.* May sound lame, but I was thinking I would do myself much more in the long run to work on form and flexibility and not try to push for higher weights. Capice?

Funny to have run across this here. Steve, your thinking makes sense to me. Can you tell me where Patrick posted those links or re-post, please?

Patrick, you have been a help to me several times over. Thanks!

Delita[/quote]

Delita,

You needn't be frustrated at all, desire to push weights notwithstanding. You are truly making inspirational progress and your willingness to take it easy and really learn the ropes (as I am trying to do) is already paying off in leaps and bounds. Things you've repeatedly done such as the Burgener Warm-up do nothing but reinforce correct, functional lifting rudiments which will actually carry you through several of the different oly lifts. You will not believe what happens to your weight lifting ability as you progress. Additionally (I may have said this, and I mean it in a good way), with your having carried additional weight all this time, you have a greater physical strength base on which to build than someone your age (and younger too!) whose musculature has not had to support the additional weight. You are going to start "killing it!"

Here are those links you requested, courtesy of Patrick....

[URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides[/URL]

[URL="http://byerscrossfit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]Description of Boz's OHS drill from M. Byers' blog[/URL]

BTW, I am totally with you - - Patrick is an AWESOME resource for information and assistance! We are blessed to have him on these boards!

Helen Lawson 03-22-2009 01:38 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547209]
...
Lord willing, I'll also be able to help train at the affiliate which should be opening up here shortly.[/QUOTE]

Yes, yes, yes! I understand the need to make some cash too! But follow your heart while your at it! Helping people is well worth it! And i know you have what it takes to help a lot! :)

Keith Walker 03-22-2009 02:06 PM

Re: Steve's "I'm not aging quietly" log
 
STEVE! HEY! Just cking in to say hello.....I'll be looking for some good WOD's this upcoming week! :)

Samantha Aurelio 03-22-2009 06:39 PM

Re: Steve's "I'm not aging quietly" log
 
Hope you're feeling betterrr! Rest up and come back strong! :weight_l:


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