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

Stephen R. Lampl 03-02-2009 09:09 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Justin McGinley;530534]That's the same feeling I had after my cert. So much information to process, and I had a completely changed outlook on what CrossFit really is. I'm glad to see you had a great time(was there any doubt). Robb Wolf as a guest lecturer. So jealous.[/QUOTE]

And I'd never have guessed how you had me figured out...

Stephen R. Lampl 03-02-2009 09:14 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Lee Ann McCall;531071]Sounds fabulous, Steve! I hope someday I can make as much progress as you have so I can feel cert-worthy! Really awesome. I applaud you![/QUOTE]

Lee Ann,

Thanks for the kind words. IMHO, you ARE cert-worthy. You know this stuff and have worked really hard. Go - - you'll enjoy it and be glad you did go!

Stephen R. Lampl 03-02-2009 09:21 PM

Re: Steve's "I'm not aging quietly" log
 
[B]090302[/B]. REST DAY - - Travel to AZ. Hope to workout at CF Sedona tomorrow.
DOMS has hit....Quads from an old man have been transplanted on my body...foam roller time!

Nancy Cohen 03-03-2009 09:10 AM

Re: Steve's "I'm not aging quietly" log
 
1:40 500m row!! :notworth: Did you get any coaching on your rowing technique?

Sounds like the cert was amazing! I hope you're able to walk! hehe...I know what happens to an old person that does too many squats...been there..done that!! :rofl:

Stephen R. Lampl 03-03-2009 10:15 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Nancy Cohen;531447]1:40 500m row!! :notworth: Did you get any coaching on your rowing technique?

Sounds like the cert was amazing! I hope you're able to walk! hehe...I know what happens to an old person that does too many squats...been there..done that!! :rofl:[/QUOTE]

The cert really was amazing! Only correction I needed on the rowing was that I let my knees break before passing my hands over them on the recovery. That was it! Blew me away!

Legs will recover -- maybe....ROFL!

Carter Jee 03-03-2009 03:20 PM

Re: Steve's "I'm not aging quietly" log
 
great time with the row Stephen... 1:40!!!!

and all you did was a minor adjustment!!! awesome.... maximising your leg drive!

hmmm..... maybe its time to get a deep tissue massage (i think it's marketed as active release therapy over your way) for your quads.... it'll hurt, but yeah, awesome...

oh, don't bother with getting a WOD in with Coach Brigham (crossfit sedona)... go straight to getting olympic lift coaching! if i remember correctly, he came second or third in the masters class in the championships last year...

go strong!!!

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

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Carter Jee;531879]great time with the row Stephen... 1:40!!!!

and all you did was a minor adjustment!!! awesome.... maximising your leg drive!

hmmm..... maybe its time to get a deep tissue massage (i think it's marketed as active release therapy over your way) for your quads.... it'll hurt, but yeah, awesome...

oh, don't bother with getting a WOD in with Coach Brigham (CrossFit sedona)... go straight to getting olympic lift coaching! if i remember correctly, he came second or third in the masters class in the championships last year...

go strong!!![/QUOTE]

Gosh Carter, thanks! I do LOVE rowing. I think with some work I could do well.

Nice to know about Coach Brigham. I'd get a lot out of an Oly session.

Legs feel better now- - did Barbara today....now I can't feel them at all...!:rofl:

Stephen R. Lampl 03-04-2009 09:14 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090303 TUESDAY
[/B]Worked out in a very small, nice, friendly globo in Cottonwood, AZ. This gym positively takes the cake for having more equipment crammed into a small space than I've ever seen. No place to do a "wild" CF workout.....

[B]Warm-up
Stationary Cycling; [/B]10:00 / L3 / 90 RPM / 120 watts, avg. / 3.5 mi / HR 100.
(Different bike than I've used before...)
[B]Shoulder pass throughs 10 X 2
Body Circles 10 X 2
Push ups 10 X 1
Sit ups 10 X 1
Lat pull downs (kneeling) 50# X 25
Pull ups 5 X 4. [/B]Checked out bar. Was part of cable crossover rack and too close to the wall. Did 5 OH grip, 5 UH grip, and [/I][I]5 X 2 kipped.
[B]OHS 10 X 2 w/ wood stick. [/B]These felt more solid than ever before. Had to fight for OH position on every rep - - shoulders are NOT flexible!

[B]WOD: "Barbara"
Five rounds, each for time. Rest precisely 3:00 between rounds.
20 pull ups
30 push ups
40 sit ups (unanchored)
50 squats
TIME: 5:20 / 5:41 / 6:44 / 6:31 / 6:23
As Rx'd, except for pull ups jumped on last round.

[/B]This was my first "Barbara" ever. I messed up with the stop watch on the 3rd round and so I added a minute to the time it showed. It was probably closer to 30 sec.

[B]Note: [/B]Had a couple of neat things happen:
[B]Pull ups: [/B]Managed to kip [COLOR=Red][B]10 in a row (PR for reps!)[/B][COLOR=Black]in the first round! As I got tired, there just wasn't enough room to kip with my poor form, hence the jumping pull-ups.
[B]Push ups: [/B]Don't know why, but these simply killed me. Had to break 'em up into small sets - got no more than 15 in a row today...
[B]Sit ups: [/B]No ab mat. All unbroken except for round 4 - - had to move 'cause the seam of my shorts dug into my lower spine - - OUCH!
[B]Squats:[/B] Was really please here - - for the first time I was able to do at least 20 reps unbroken at the beginning of each round! WOOT!

All in all, happy with this workout for a first time. Really want to try it where I have more room and am better rested.

As for my legs and the DOMS I still had from the cert. My legs don't hurt now.....I can't feel them...:rofl::rofl::rofl:

[B]I LOVE CROSSFIT![/B]
[/COLOR][/COLOR][/I]

Stephen R. Lampl 03-04-2009 04:38 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090304 WEDNESDAY. WO at globo gym, Cottonwood AZ.[/B]

Posting right away on the PC - - tried 3 times using the Crackberry yesterday and lost all three copies of my post in cyberspace...:ranting2:

[B]Warm-up:
Precor EFX544 "Strider" [/B]10:00 / L3 / 75 RPM / Ramp @ 10 / 175 CAL. HR ??
[B]Shoulder Pass Thru 10 X 3
Body Circles 10 X 2 (ea direction) X 3
Trunk Rotations 10 X 2 (ea dir) X 3
Push ups 10 X 3
Sit ups 10 X 3
Pull ups (DH) 5 X 3
OHS (stick) 10 X 3
BTB squats 10 X 3
Dips (jumping to neg - shoulder rehab) 10 X 3.

WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm up:
45# X 15
135# X 10
185# X 5
225# X 3
then....
235#
245#
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! (Had to try, since I was so close on Rd. 7) :pepper::pepper:

[COLOR=Black]Weighted Pull ups
20# X 2, 2, 2, (F - OH), 2, 1, 1 = 10.
[/COLOR][/COLOR]






[/B][/I]

Lee Ann McCall 03-04-2009 05:36 PM

Re: Steve's "I'm not aging quietly" log
 
Awesome, Steve! :highfive:

I notice you went up by 5s on the DL. Much, much smarter than my approach! :o

Many, many congrats on the new DL PR. I know that's an awesome feeling! :pepper:


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