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

Justin McGinley 02-05-2009 12:30 PM

Re: Steve's "I'm not aging quietly" log
 
Nice job with Nicole. That is a nasty workout. Much harder than it looks on paper. It's great to hear you are able to run again.

Stephen R. Lampl 02-05-2009 02:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Lee Ann McCall;511437]If this is taking it easy, I can't wait to see your full on workouts! This is a lot of work. No wonder you have made so much progress!!![/quote]

Thanks, Lee Ann! I sure appreciate the encouragement!

[quote=Justin McGinley;511767]Nice job with Nicole. That is a nasty workout. Much harder than it looks on paper. It's great to hear you are able to run again.[/quote]

Thanks, Justin. I really liked this WOD, but my pull-up endurance is poor, so I'm looking to improve my max reps. And yes, I am [B]elated[/B] that I can again run. Not too fast (never was anyway), but running none the less!

Stephen R. Lampl 02-05-2009 02:49 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D
[/I]

Terry Dickman 02-05-2009 06:00 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;511926][I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D
[/I][/QUOTE]

Nice Job Steve! So who and where is your CF trainer? Just curious. :)

Stephen R. Lampl 02-05-2009 10:18 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Terry Dickman;512079]Nice Job Steve! So who and where is your CF trainer? Just curious. :)[/quote]

Thanks, Terry. Her name is Allison Autrey - - she's a trainer at the globo I work out at. She got into CrossFit and took the L-1 cert and is sharing her knowledge with me. I still want to work with Nick - - I definitely need to work on lifts/strength.

Terry Dickman 02-06-2009 08:34 AM

Re: Steve's "I'm not aging quietly" log
 
BTW, Are you going to Aromas for your L1 Cert? or was it San Diego? I really want to do one too but think March is too early for me, I would like to have more experience as I think I would get more out of it.

Stephen R. Lampl 02-06-2009 02:35 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Terry Dickman;512418]BTW, Are you going to Aromas for your L1 Cert? or was it San Diego? I really want to do one too but think March is too early for me, I would like to have more experience as I think I would get more out of it.[/quote]

Hi Terry,

I'm going to SD for the cert. Signed up two days before they posted the cert on the website for Aromas.....Oh well. Gonna combine the trip with helping my brother-in-law with some remodeling and then going to see my ailing Dad in AZ.

For what it's worth, don't wait to go. You already seem to possess more than the average CFer, especially with regard to the oly lifts. They cover a ton of rudiments on the nine basic lifts - - you're already strong there. I probably should have gone earlier in my CF "career", in that I'm already developing bad habits. The cert will break those....:D

Stephen R. Lampl 02-06-2009 11:34 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]FRIDAY 090206

Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. [/B]Plus shoulder dislocates, body circles, trunk rotations all 10 X 2.
Resumed full ROM GHD sit-ups, but did them [U]very slowly[/U]. Increased push-ups reps to 15.
[B]Jump Rope Singles. 100 X 1. DU practice - [/B]BLAH. Got one DU and then got sidetracked. Didn't concentrate well today.

[B]WOD: From Main Page:
Shoulder Press 1,1,1,1,1.
Push Press 3,3,3,3,3.
Push Jerk 5,5,5,5,5.
Post Loads.
Warm-up:
45# X 15, 65# X 10
SP: 95#
105#
115#
125# [/B](Felt strong)
[B]135# (F)
130# (F)[/B]-almost got this! Could not lock it out.
[B]PP: 105# X 3
105# x 3
115# X 3
125# X 3
130# X 1 (F2, F3). RATS! (Old PR was 135 X 2 on 12/29/08).
[/B]Didn't get to Push Jerks - - ran into an old friend and gabbed away my WO time...:icon_spee Obviously lost my focus today!

Also did (in between reps/sets of other WO):
[B]GTG Pull-ups 4, 4, 3 (kipped)
Lat Pull downs 100# X 5; 115# X 4 (with strict form).
[/B][/I]

Stephen R. Lampl 02-07-2009 07:22 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...
[/COLOR][/COLOR][B][COLOR=Red][/COLOR]
[/B][/I]

Keith Walker 02-07-2009 07:28 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;513478][I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...
[/COLOR][/COLOR][B]
[/B][/I][/QUOTE]

WOW STEVE! This is Fantastic! :highfive:

Congrats on your PR! You are so awesome and make me proud! Great job on Friday WOD too! Those shoulder WOD's wear me out!


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