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

Hey Steve...lots of great work you've been doing! :highfive: And...your deadlifts are awesome! I think your 'posterior chain' may be stronger than you give it credit for!

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

Thank you, Helen! I don't know.......seems anytime I couple runs with DLs or squats (or box jumps), I have trouble putting one foot in front of the other....:rofl:

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

[I][B]100520 THURSDAY

Full, do nothing Rest Day today!
[/B][/I]

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

Steve, thanks for the attaboy on my tag line. I'm glad you feel the same way - God is good! I agree, getting older sucks. Your right, we can't stop it, but we can sure try to slow the effects down. Glad to see you sticking with it for such a long time. I have to admit, I dread coming to the computer and seeing what the workout for the day is. The one the other day took me 53 minutes. When I walked in the door, I think my wife was about to call 911 and begin CPR. But, it does work and that's why I'm sticking with it. Flip side is, it's a blessing to be in a condition to still be able to do something about it and to have the drive and determination to do it rather than say that's something I would like to do. God Bless you and hang tough.


What's the secret for doing double-unders. It's obvious I lack rhythm and coordination.

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

[QUOTE=Stephen R. Lampl;786751][I][B]100520 THURSDAY

Full, do nothing Rest Day today!
[/B][/I][/QUOTE]

:star:Yay!:star:

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

[QUOTE=Stephen R. Lampl;786751][I][B]100520 THURSDAY

Full, do nothing Rest Day today!
[/B][/I][/QUOTE]

:pepper:

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

[quote=Stephen R. Lampl;782709]Thanks, Ben! I suck at burpees and they suck. Period. Plain and simple. :rofl::rofl::pepper:[/quote]

:rofl::rofl:
Yay Burpees! Heaven KNOWS we DON"T do enough of them! Embrace the suck!

Way to go, Stephen!

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

[quote=Anthony Mattox;786759]"[I][B]....God is good! I agree, getting older sucks. ....... it's a blessing to be in a condition to still be able to do something about it and to have the drive and determination to do it rather than say that's something I would like to do.[/B][/I]...."

[I][B]What's the secret for doing double-unders. It's obvious I lack rhythm and coordination[/B][/I].[/quote]

Tony,

What I think is so wonderful about the whole CrossFit "thing".....mentality, drive, suckfests, occasional obsession, is that it makes us better people. You mention drive and determination.....I have not met anyone yet who, if they don't have it starting out with CF, don't end up with more than enough after a while.

As for the double unders.....it's just a case of practice, practice, practice. I think the exercises and demos link on the CF main page has some good videos of the progressions for developing double unders. The best I've ever been able to do is 10 in a row, and that was with a specific rope, so I've still got a lotta work cut out for me.

Blessings!

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

[quote=Laurie Smith;786773]:star:Yay!:star:[/quote]

[quote=Nancy Cohen;786788]:pepper:[/quote]

Like Garfield would say (though he'd equate it with catnapping), rest days are HIGHLY underrated! :rofl::rofl:

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

[quote=William Hoogsteden;786881]:rofl::rofl:
Yay Burpees! Heaven KNOWS we DON"T do enough of them! Embrace the suck!

Way to go, Stephen![/quote]

Thank you, Bill. Here's a terrible thought - - some guy told me the other day that when he was doing a short stint in the local county jail, he'd watch the guys in the other cells do body weight exercise, since they had no access to weights. They had a "burpee throwdown" and to hear the guy explain it, they ripped off 1,000 burpees for time! I'm getting sick just thinking about it.....

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

[I][B]100521 FRIDAY[/B][/I]

[I][B]Warm-up:[/B][/I]
400m Run
20 DROM
20 Shoulder Pass Thru
10 x 2 Trunk Rotations
15 Squat Therapy (sub OHS w/PVC)
15 Push-ups
15 Parallette Lateral Jump Overs
Arm Circles/Swings
Leg Stretches

[I][B]WOD: For Time:
[/B][/I]800m Run
40 Push Press - 75#/55#
600m Run
30 Push Press
400m Run
20 Push Press
200m Run
10 Push Press
[B]Time: 16:47 [/B](as Rx'd)
[I]Runs are starting to get a bit easier......:pepper::pepper::pepper:[/I]

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

Oh, nice. I am going to buy a roller to measure distances so I can convert my neighborhood into a convenient track for me to run on. I will have to try that workout soon.

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

[quote=Benjamin R. Greene;787429]Oh, nice. [I][B]I am going to buy a roller to measure distances so I can convert my neighborhood into a convenient track[/B][/I] for me to run on. I will have to try that workout soon.[/quote]

Thanks, Ben, Great idea! I have just used the odom. on the car and converted over, but that makes calculating the shorted distances difficult.

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

[I][B]100522 SATURDAY[/B][/I]

[I][B]Warm-up:
Modified CF Sonora WU.
[/B][/I]800m walk/run
DROM
Shoulder Pass thrus
Body Circles
1000m Row
Double Under practice
5 Muscle up tries/progressions

[I][B]WOD: "Karen" with a Friend[/B][/I]
20# med ball, used 9.5 foot high pull-up bar as barrier
[B]Time: [/B]7:56 (with Grant Miller).

[I][B]Skill Work:
[/B][/I]More Double Unders......several groups of 4 and a couple of 5.
Hang Power Cleans - W/U @ 55#
5 X 2 at 95#
2 @ 115#

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

Hey Steve, had a few minutes and was reviewing your log. You've really come a long way. Like you, my time was spent in the gym lifting, however, I did jog on my off days. I am in no way a runner and every day was like a new day when running. Hard to explain unless you're not a runner. I'm small boned, but could do well in the gym, but always (despised) neglected the leg workouts. I am seeing really good results with CF. I've lost some on my arms and chest, and my bench is down, but overall I am stronger and as you mentioned in one of your logs you can feel your core is stronger. I'm dedicated, like yourself, once I decide I'm going to do it and look forward to having as much CF time as you have. Walk in the Light and you will never stumble in the dark.
Tony :)

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

[I][B]....Walk in the Light and you will never stumble in the dark......

[/B][/I]Tony,

Your last sentence (repeated above) is so true.......Thanks for the kind words. I have (unfortunately) not always made the best use of my CF time. The worst thing I've done is to lay off for the four months I was injured and then out of state, away from any gym. I also would have been wise to work on the lifts (OHS, Cleans, and Snatches) at which I am not proficient. I am now becoming a much more "rounded" CF'er and am pleased with the results.
[I][B]"I can do everything through him who gives me strength."[/B][/I]

Take care!

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

[I][B]100523 SUNDAY

REST DAY. [/B][/I]

Earned it. Was crazy enough last night after work to go to my Starbucks Store's Relay for Life booth and hang out for a while, then run a mile (at 11:30 p.m. in the freezing cold and in my "awful-for-running" work shoes) with one of the 19 year old (one-third my age) employees.......[B]What was I thinking?.[/B]....:rofl::rofl:

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

[I]Monday 100524 - workday - - overlapped class times....
Tuesday 100525 - felt "off" and did something painful to my left shoulder. Took a rest day....
[B]
100526 WEDNESDAY

Today's Warm-up:
[/B][/I]250m row: 59 seconds
DROM
Shoulder Pass Throughs
Body Circles X 5 X 2
[I]then...
[/I]3 X of
10 X 45# Good Mornings
10 X 25# weighted hip extensions
HSPU practice - - got vertical on my own for once, but shoulders were shot!
1 rope climb (subbed 5 X ring pull-ups)

[I][B]WOD: 10 Rounds for Time of:
[/B][/I]12 burpees
24 un-anchored ab-mat sit-ups. (Used a rolled towel -- large class with all ab-mats in use).
[B]Time: 21:52[/B]
[I]I think burpees are starting to come a bit more easily for me, but they still SUCK![/I]

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

[I][B]100527 THURSDAY

Warm-up: CFSWU
[/B][/I]250m Row: 54 seconds
DROM
Shoulder Pass Throughs
Body Circles X 5 X 2
Trunk Rotations X 10 X 2
10 X Hip Extensions
10 X GHD SIt-ups
10 X Pull-ups (did all dead-hang; 5, 3, 2).
10 X Ring dips (got 5, then 1) did the rest as bar dips
15 squat therapy

[I][B]Strength/Skill Work:
[/B][/I]Snatch 3, 3, 3.
W/U with PVC, also OHS to get proper positioning at the bottom
then used 45# Bar.
65# X numerous attempts. [I]Got a couple of good power snatches, but no depth to my squat. One or two decent squat snatches, but the rest were pretty awful.[/I]
[I][B]
WOD: 5 Rounds for Time of:
[/B][/I]10 KTEs
15 Kb Swings (1.5 pood)
20 Box Jumps (24" for guys).
[B]TIME: 13:34
[/B][I]Fighting a relapse of some sort of infection. No willpower today. Glad I had others spurring me on. Had to sub step-ups for box jumps . . no leg power either.[/I]

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

[I][B]100528 FRIDAY

[/B]Adverse reaction to the antibiotics.....had to take the day off.
[/I]

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

Steve....take you anti-jealousy pills before I tell you this....

Was at my cousin's house in LA today. Guess what he freakin' bought?!

A Tesla. [url]http://www.teslamotors.com/design/gallery-body.php[/url] (wfs)

I sat in the driver's seat and it is so cool. But, I had to be helped out, 'cause it's super low to the ground, and I can't twist well due to my muscle seizure problem. Anyway...I couldn't get out by myself.

I didn't get a ride in it, but I watched as he took another cousin out for a ride. They said it goes from 0 to 60 in like 3.9 seconds, and dang if they didn't just fly off down the street...and it's perfectly silent!! Really a weird mind-blower.

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

Nancy, I AM jealous! Great car, but I wish they were more affordable for the masses. Thanks for sharing your experience with me.

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

100530. SUNDAY...

Rest Day. Felt enough better last night after three + days of being sick, so did a short workout @ home:

Row for 30:00 while watching TV...
Distance: 6500 meters. Tried to keep it easy - kept about a 2:20 pace for all but the last 250m - finished with about a 1:50 pace.

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

[I][B]100531 MONDAY

[/B][/I]Special hours at the box today - - missed both workout times due to work...so on my own today.

[I][B]Warm-up:
[/B][/I]Walk/Run 1 mile
Arm circles
Trunk Rotations
Leg stretches (calves, hammies, quads)

[I][B]WOD: 5K Run
[/B][/I]Time: 29:34

[I]This was my [B]first ever[/B] timed 5K and the first time I've run that far in years[/I]. [I]Wanted to break 30:00, so quite pleased with this![/I]

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

[QUOTE=Stephen R. Lampl;790873][I][B]100531 MONDAY
[/B][/I]
[I]This was my [B]first ever[/B] timed 5K and the first time I've run that far in years[/I]. [I]Wanted to break 30:00, so quite pleased with this![/I][/QUOTE]

Great job Steve! :highfive:

Sorry you weren't feeling well...but this is a great way to come back!

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

[quote=Helen Lawson;791087]Great job Steve! :highfive:

Sorry you weren't feeling well...but this is a great way to come back![/quote]

Thank you, Helen! It wouldn't have been so bad if I didn't react to the stupid antibiotic......:(

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

[I][B]100601 TUESDAY

Warm-up:
[/B][/I]1 mile walk / jog
then...
200m run
Shoulder Pass Thrus
30 Double Unders (chained 4 a couple of times....why are these sooooo difficult?
10 Hip Extension
10 GHD sit-ups
10 OHS (45#/18#) --> 18# (couldn't hold good form with 45#)
10 Squat Jumps (45#/18#) --> 45#
15 Push-ups

[I][B]WOD: [/B][/I][B]3 Rounds for Time of:
[/B]800m Run
15 X Back Squat 135#/75#
15 Ring Dips
[I]Started this WOD and got about 300m out; lots of pain in left knee - - walked back to the box and started over, using the rower.[/I] [I]I did:
[B]3 rounds:
[/B][/I]1000m Row
15 X back squat 115#
15 Ring Dips (jumping assist)
[B]Time: 21:06[/B]
[I]Weight on BS was really just right for me; last two reps in 3rd round were really difficult.[/I]

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

[I][B]100601 - - Additional....

[/B][/I]Started the 100 Day Burpee Challenge today. Did my one for today and two for tomorrow - - Rest day (maybe......).

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

[QUOTE=Stephen R. Lampl;791313][I][B]100601 - - Additional....

[/B][/I]Started the 100 Day Burpee Challenge today. Did my one for today and two for tomorrow - - Rest day (maybe......).[/QUOTE]

I started yesterday too.

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

[quote=Laurie Smith;791492]I started yesterday too.[/quote]

Good deal, Laurie!

[I][B]1006020 WEDNESDAY

Warm-up:
[/B][/I]1200m walk, 400m run (before class)
400m run
30 Double Unders (chained 6, lots of 3s)
DROM
Pass Throughs
Body Circles
10 X PVC Good Mornings
10 Hip Extensions
10 Back Extensions
15 Goblet Squats (1.5 Pd)
15 Push-ups
5 Normal
5 Wide
5 Close
Stretch/Foam Roll

[I][B]WOD: For Max Reps (total score is all reps accomplished)
[/B][/I]4 Minutes Dead Lift 225# / 165# (225#)
4 Minutes HSPU (Subbed decline push-ups, feet on tires approx. 30")
2 Minutes Dead Lift
2 MInutes HSPU
1 Minute Dead Lift
1 Minute HSPU
[B]Score: 163
[/B][I]Really pleased with this WOD. Got first 20 DLs unbroken, total of 43 first round, 15 the second, 10 the third (68 altogether). Push-ups in 2 groups of 10, then 5s for the rest.[/I]

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

Nice workout Steve. Your time on the 5k was very good in my book! I have logged a lot of miles over the years, but still not a runner and my time would not have been much less. I'm impressed to say the least, but goes to show CF is a total workout. Great job on the deadlifts as well. You were really racking them out on that first round. After the "Nutts" workout, I drove home from the gym, all of a half mile or so, and thought I was going to have to pull over and get out and stretch. My back had really tensed up, but the inversion table took care of it and I survived. Glad you survived all of those as well. Dedication pays off. God bless!
Tony

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

Tony,

Thanks so much for the kind words and encouragement. Iron definitely sharpens iron (in more ways than one! ;) ). I learned a long time ago to take extra time to warm up. I have been doing much better since I started arriving at the box a bit early and going for a walk/jog before class.

I love to run, but believe that God put my body together for purposes other than running. My biomechanics are so bad, the shoe salesman at Fleet Feet laughed and told me I had the worst foot falls he'd ever seen.....Oh well.

Blessings!

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

Thanks Steve. I feel the leftovers today in my hamstrings and shoulders. Gym was too busy, so having to switch my rest day around, but I was busy wrangling firewood for several hours today anyway. Do I understand correctly that you're a fireman as well?
Tony

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

Tough workouts lately, Stephen. Good work. I am doing my 5k on Saturday. I am hoping to finish between 25 and 26.5 minutes. Wish me luck. I haven't run one in years, either.

I love the four minute DL start to your WOD a few days ago. Brutal.

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

[quote=Anthony Mattox;792420]Thanks Steve. I feel the leftovers today in my hamstrings and shoulders. Gym was too busy, so having to switch my rest day around, but I was busy wrangling firewood for several hours today anyway. Do I understand correctly that you're a fireman as well?
Tony[/quote]

Tony, you're welcome! Glad the inversion table works for you. Tried getting into one once.....I am such a klutz, I fell out. Glad stretching and good warmups do it for me most of the time!

I am actually a retired CA Highway Patrol Officer/Sergeant and previous EMT/volunteer fireman.

Blessings!

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

[quote=Benjamin R. Greene;792466]Tough workouts lately, Stephen. Good work. I am doing my 5k on Saturday. I am hoping to finish between 25 and 26.5 minutes. Wish me luck. I haven't run one in years, either.

I love the four minute DL start to your WOD a few days ago. Brutal.[/quote]

Thank you, Ben! Best of luck on your 5K - - you should do well. I think as my posterior chain gets stronger, my times will drop. It almost feels like it's becoming a bit easier, though I still have to suck wind to get my speed up.

Thanks on the WOD too. I was surprised to say the least and think there really is a mind over matter component to these workouts!

Take care!

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

[I][B]100603 REST DAY........Not!

WOD:[/B][/I]
GTG DVD-Rom and CD-Rom disk swapping, key tapping, and viewing the computer screen while I fixed my crashed laptop.

[B]Time: Approx. 9 hours. [/B][I]This is a PR for sure.......NEVER have spent so much continuous time trying to fix a [B]bleepin'[/B]computer....[/I]

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

Ouch. What happened to the laptop? (I do corporate IT support/consulting for the "day job" and nothing is ever as fast as it "should" be when fixing a computer.) Not a fun rest day. I hope all is well.

That Deadlift / HSPU workout is awesome! I might have to steal that one.

Sorry I haven't been checking in much. The past 2 months have been crazy busy with the wedding, honeymoon, the job, and opening the new affiliate. Life is good though.

How have you been doing?

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

Ugh, computers blow!! :(

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

[quote=Laurie Smith;792639]Ugh, computers blow!! :([/quote]

Boy, do you have that right! Can't live with 'em; can't live without 'em.....

[quote=Justin McGinley;792612]Ouch. What happened to the laptop? (I do corporate IT support/consulting for the "day job" and nothing is ever as fast as it "should" be when fixing a computer.) Not a fun rest day. I hope all is well.

That Deadlift / HSPU workout is awesome! I might have to steal that one.

Sorry I haven't been checking in much. The past 2 months have been crazy busy with the wedding, honeymoon, the job, and opening the new affiliate. Life is good though.

How have you been doing?[/quote]

Hey Justin,

Thanks for stopping by! Laptop's OS (Windows Xp Pro) registry finally got corrupted enough that things started to stop working......couldn't load the scanner driver for my HP all in one, then couldn't load the print driver(s) at all, then system restore tanked.......but then again, I haven't done a thing with this laptop in the three + years I've had it. They say one should nuke the HDD and reload the OS on a Windows-based PC once every 6 mos to a year. I haven't done it at all, so I'm not too upset. Things are working well now.

Yup, the DL/HSPU WOD is a great couplet.....solid pull/push work to be sure. Curious how my CFT will go tomorrow; I've never felt as strong on DL density stuff as I do right now.

I'm surprised you accomplished so much in just two months....Sheesh!

And thanks, I'm doing well. Aside from a nasty, persistent respiratory infection and being a klutz (missed a stadium bleacher jump resulting in three stitches to my left shin), things are progressing well. CF Sonora's Grand Opening was last month (we've been in the box since Jan) and we're up to about 30 paying members. I'm not coaching/teaching yet - - still a bit lacking in my fundamentals for a couple of lifts and haven't had a chance to really get on-board as such with the lead trainer/owner.