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

Stephen R. Lampl 06-05-2009 10:22 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Blair Robert Lowe;602418]HS are cooler than HeS. However, I noticed that part of the Shaolin performance tours team requirements were a 30m Headstand. So...I'm training a bit in my spare time to get up to that. I like being on my head, especially when it's not by accident.[/quote]

Blair,

I've been told I was dropped onto my head too many times when I was younger.....:rofl:.

Axial loading of the head, neck (cervical spine) and thoracic spine has several critical issues. First, if a person is going to load the head, c-spine and t-spine (e.g, in a head stand), their musculature really must support it. Strong neck-muscles will provide some safety with headstands, but a decent sense of balance and the ability to safely get out of the head stand with loss of that balance is essential. Someone like me, who simply does not possess keen body awareness has no business attempting head stands.....

Blair Robert Lowe 06-05-2009 11:02 PM

Re: Steve's "I'm not aging quietly" log
 
There are progressions to start that balance by deloading it. Doing it with the toes still on the floor and the hips piked over the shoulders and head. Doing it against the wall. I'm not even talking about a free headstand at this point.

I can't even count the number of concussions I've had on two hands. There has been some thoughts it has jarbled my short term memory and a possible seizure by onlookers during one of the last ones.

I honestly didn't do headstands ever till about 5 years ago. Kids would do them and beat me in a contest because the gym I came from did now allow headstands in their curriculum. However, prior to those years, I had been doing wrestler/judo head bridging since a very young age.

I'd be interested to see how progressively they are taught in yoga, because that is where I hear all the injuries typically have been reported from-adults doing headstands in yoga classes.

We are very careful, especially with the out of shape kids or the kids who simply have a bigger proportioned sized head for the age ( when younger ). Current USA Gymnastics reccomendations are no hand bridging before 6 and no headstands around 5 or 6 ( there isn't any official ruling on that ).

Stephen R. Lampl 06-05-2009 11:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set.[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3


[/COLOR][/COLOR]

Stephen R. Lampl 06-05-2009 11:14 PM

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

Interesting information you've given, thanks! I tried playing with headstands a bit when I was a kid, but never with any coaching or direction. I would imagine that use of power bands to assist in support of the head stand is another way to scale the head stand.

Stephen R. Lampl 06-05-2009 11:16 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;602343]besides... handstands impress the chicks more than headstands... :p

[I][B]have a couple of rest days!![/B][/I]

carter[/quote]

I took your advice, Carter! Had a lot more energy (I promptly used up) today....

Steve

Carter Jee 06-06-2009 01:06 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;602969][I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set.[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3


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

ripping PR on the deadlift!!! so want to work out today, but I know I need another day of rest.... so listening hard to my body and resting....

carter

Dave Coughlin 06-06-2009 09:24 AM

Re: Steve's "I'm not aging quietly" log
 
Nice work on that DL PR for three reps, Steve:highfive:

Also, way to keep on working on that shoulder flexibility stuff afterwards. I[ve been having some decent improvement just by throwing in some PVC shoulder dislocates. Check out some of the CrossFit Full Circle stuff, as I've seen throw Matt Bahen's log there's been a lot of that type of focus in their programming.

Stephen R. Lampl 06-06-2009 06:57 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;602995]ripping PR on the deadlift!!! so want to work out today, but I know I need another day of rest.... so listening hard to my body and resting....

carter[/quote]

Thanks, Carter! Glad you are listening to your own suggestion. I'm glad I listened - - really paid off the last couple of days.

Take care - I know you'll be rockin' it when you get back at it.

Steve

Stephen R. Lampl 06-06-2009 07:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;603112]Nice work on that DL PR for three reps, Steve:highfive:

Also, way to keep on working on that shoulder flexibility stuff afterwards. I[ve been having some decent improvement just by throwing in some PVC shoulder dislocates. Check out some of the CrossFit Full Circle stuff, as I've seen throw Matt Bahen's log there's been a lot of that type of focus in their programming.[/quote]

Thanks, Dave. Felt good to hoist a prior PR 3 times! I've still got a bit of work to do tho......I tend to want to lead with my butt and then pull with the back as I start to get fatigued. Thinking maybe a course of hi reps / hi sets / low weights to really "program" the muscle memory may be in order.

Also, thanks for the encouragement for the shoulder work. It's been a thorn in my side, but hey, eventually the flexibility will be there.

I'll take a look at what you suggested - - I'm always open to more info.....

Take care and be safe!

Steve

Stephen R. Lampl 06-06-2009 07:56 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090606 SATURDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding W/U: [/B]Subbed 50 ab-mat sit-ups for 25 GHDs....
[B]Shoulder Mobility Work: [/B]
[B]Arm circles[/B] - repeated several times throughout warm-up and WOD.
[B]Shoulder stretches[/B], 30 sec each arm/shoulder; arm as directly behind shoulder/back as possible - high, mid, and low positions.
10 X 1 shoulder presses - 10# Db.
[B]Shoulder Pass Throughs[/B] - additional beyond warm-up. 10 X 2 sets.

[I][B]WOD: "Lynne" Post total reps for each for five rounds of:
Max Reps of Body Weight Bench Press [/B][/I](scaled to 3/4 BW = 145# - no spotter)
[I][B]Max Reps Pull-ups [/B][/I](all pull-ups dead hang)
[B]Totals:
1) 13 / 5 [/B]OH grip
[B]2) 12 / 5 [/B]UH grip
[B]3) 10 / 5 [/B]OH grip
[B]4) 10 / 5 [/B]UH grip
[B]5) 10 / 5 [/B]OH grip
[COLOR=Red][B][I]PR: 55 [/I][COLOR=Red][I]@ 75% BW BP[/I][/COLOR][/B][B][I] / [/I][/B][/COLOR][I][COLOR=Red][B]25 [/B][/COLOR][COLOR=Red][COLOR=Black][COLOR=Red][B]pull-ups[/B].[/COLOR] [/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black](Last "Lynne:" 40 BP @ 75[/COLOR][/COLOR]% BW / 21 pull-ups on 090323).

[I][B]Double Under Practice: [/B][/I]about 2:00 minutes total. Kept missing singles today and felt like a real klutz.....did manage to chain two DUs together 3 separate times! WOOOOOOOOT!

[I][B]Rope Pull-ups: [/B][/I]2, 2, 1. Grip was fried and kept slpping down the rope.
[I][B]Kipping Pull-up Practice: [/B][/I]5, 5, 3. Again, felt grip going - - probably yesterday's DLs. Tried moving my hands apart for a wider grip today - - that made all the difference in the world, due to my poor shoulder flexibility. Nice knowing that [U]I can kip[/U]......I just never had my grip wide enough!!

[I][B]Metcon"ish" Work: Interval Runs 30:00.[/B][/I]
Warm-up 1:00 minute at 3.2 MPH walk
Warm-up 4:00 minutes at 4.0 MPH walk
Run 400m at 5.5 MPH; rest 1:00 minute at 4.2 MPH
Run 1:00 minute at 7.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at 8.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at [B][COLOR=Red]9.0 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :30 seconds at [COLOR=Red][B]10:00 MPH[/B][COLOR=Black], rest 2:30 at 4.2 MPH
Run :30 seconds at [B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
[/COLOR][/COLOR][COLOR=Red][COLOR=Black]Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH - actually ran about 45 - 50 seconds - - couldn't find the stupid speed control......
Run 400m at 6.0 MPH, rest at 4.0 MPH for remainder of time as cool-down.
[B]Total time: 30:00 Total distance: 2.50 miles.
[COLOR=Red]* PRs for speed. [/COLOR][/B][I][COLOR=Red][COLOR=Black]Haven't run that fast since LEO academy 29 years ago.

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]I think I've earned my rest day tomorrow........Had lots of fun today!
[/COLOR][/COLOR] [/COLOR][/COLOR]


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