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

Stephen R. Lampl 03-10-2009 12:21 PM

Re: Steve's "I'm not aging quietly" log
 
090310 TUESDAY
Worked out at CrossFit Redding

Warm up: Modified CF Redding warm up
400m run
Arm circles
Shoulder pass thrus
Body circles
Leg swings
1:30 jump rope singles-3 burpees per miss (0 misses!)
PVC DLs 8 X 10
PVC hang cleans X 10
PVC Full cleans
PVC push press
PVC clean to press

WOD: for time:
200m run
10 cleans 95#
200m run
10 push press (clean from floor rep 1) 95#
200m run
10 clean and press/jerk 95#
200m run
10 push press - clean from floor 95#
200m run
10 cleans 95#
TIME: 10:23 (with sore R/Achilles)
PR for reps/doing any WODs with cleans. Bar flew up easily on first round and PPs rds 2 and 4 were unbroken. My form is FINALLY coming!

Note: Cleans felt so solid I wanted to try more weight. Got 125# (PR by 10#) C&J! Took too big jump next time to 145# (F). Next time when I'm more rested!

Stephen R. Lampl 03-10-2009 12:36 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Bob Guere;537448]Steve,

Sorry we couldn't hook up your way home. Will we see you at the Games in July?[/QUOTE]

Me too, Bob. We get thru there from time to time. We'll hook up...

Don't know about July. I'd like to go, but am not sure how my schedule will work out.

Carter Jee 03-10-2009 02:40 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;537456]090310 TUESDAY
Worked out at CrossFit Redding

Warm up: Modified CF Redding warm up
400m run
Arm circles
Shoulder pass thrus
Body circles
Leg swings
1:30 jump rope singles-3 burpees per miss (0 misses!)
PVC DLs 8 X 10
PVC hang cleans X 10
PVC Full cleans
PVC push press
PVC clean to press

WOD: for time:
200m run
10 cleans 95#
200m run
10 push press (clean from floor rep 1) 95#
200m run
10 clean and press/jerk 95#
200m run
10 push press - clean from floor 95#
200m run
10 cleans 95#
TIME: 10:23 (with sore R/Achilles)
PR for reps/doing any WODs with cleans. Bar flew up easily on first round and PPs rds 2 and 4 were unbroken. My form is FINALLY coming!

Note: Cleans felt so solid I wanted to try more weight. Got 125# (PR by 10#) C&J! Took too big jump next time to 145# (F). Next time when I'm more rested![/QUOTE]

hey stephen...

cracking road trip you're taking!!!

the cf redding wods look FUN!!!!!! that's what i love bout crossfit, no two workouts are the same and they're quite fun..

good work on the clean PR!!!!!..... was that powercleans or squat cleans? either way its great to PR.... cleans are one of my favourite movements... just feels so great and effortless when you manage to pull off a great clean.... kor... i sound like a giddy schoolgirl!!! :rofl:

carter

Patrick Haskell 03-10-2009 06:23 PM

Re: Steve's "I'm not aging quietly" log
 
Thank [I]you[/I] for the kind words, Steve.

[QUOTE=Stephen R. Lampl;535817]So, here's the $64 question for the day......if you don't mind. Would I be better starting out with hi bar or low bar squats - - haven't done any for quite a while because my form was so dreadful. I think I've got it down now (due to the cert), but haven't tried more than PVC...[/QUOTE]

To me this depends on your objective. I like low-bar because it focuses on recruiting the posterior chain. As a quad-dominant athlete, it's the appropriate way for me to develop strength. I don't think it's any harder to learn than the high bar squat. It depends on what's more natural to you and how well you've learned/been taught one squat or the other. If you've got SS and a video camera to monitor yourself, you've got all you need to master the low-bar squat.

If you want to focus on oly lifts, then the high-bar squat is generally preferred. However, a combination of LBS and front squats works, too. Strength demonstrated in a high-bar squat is generally more transferrable, since most athletic positions are upright, rather than bent over. However, that doesn't mean that you aren't developing functional strength in a LBS, particularly if you're working other heavy exercises where you apply those strength gains to upright movement.

Margo Fullingim 03-11-2009 02:15 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve..... it's been awhile since I've posted. Your progress is awesome to read about!!!

That was a great WOD yesterday huh ;-) Are you still in Redding? If so, join us at the 5:30 class Thursday night!!!

Chris Scott 03-12-2009 10:04 AM

Re: Steve's "I'm not aging quietly" log
 
Great work, Steve! Good to see you still getting after it.

Richard Macaulay 03-12-2009 10:08 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Chris Scott;539419]Great work, Steve! Good to see you still getting after it.[/QUOTE]

Good thorough warm up mate........i need to do stough like that, its not easy having old man joints like me, even at 24 lol?!

Good workouts aswell mate, constant progress!!

Ricky

Stephen R. Lampl 03-12-2009 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;537137]Wow, that CF Redding workout looks rough. I bet it hurts to cough/laugh today.[/quote]

Well Justin,

Yesterday, my abs were so sore that it was at times hard to move......:rofl:. I never get sore there - - guess I haven't been working hard enough...

Stephen R. Lampl 03-12-2009 09:49 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;537567]hey stephen...

cracking road trip you're taking!!!

the cf redding wods look FUN!!!!!! that's what i love bout CrossFit, no two workouts are the same and they're quite fun..

good work on the clean PR!!!!!..... was that powercleans or squat cleans? either way its great to PR.... cleans are one of my favourite movements... just feels so great and effortless when you manage to pull off a great clean.... kor... i sound like a giddy schoolgirl!!! :rofl:

carter[/quote]

Carter,

The trip was fun - - albeit wish wife had felt well enough to travel with me. Her shoulder is coming along (she broke it on Halloween) and she should be able to take longer trips without discomfort in a month or two.

Thanks on the cleans. I've gotta look the difference up again - - I pulled hard from the DL position, so I'd guess without looking, these were power cleans.

I have to agree with you, there is something so satisfying about grabbing some heavy metal and either yanking it up off the ground or shoving it overhead.....:D

Stephen R. Lampl 03-12-2009 09:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;537739]....To me this depends on your objective. I like low-bar because it focuses on recruiting the posterior chain. As a quad-dominant athlete, it's the appropriate way for me to develop strength. I don't think it's any harder to learn than the high bar squat. It depends on what's more natural to you and how well you've learned/been taught one squat or the other. If you've got SS and a video camera to monitor yourself, you've got all you need to master the low-bar squat.

If you want to focus on oly lifts, then the high-bar squat is generally preferred. However, a combination of LBS and front squats works, too. Strength demonstrated in a high-bar squat is generally more transferrable, since most athletic positions are upright, rather than bent over. However, that doesn't mean that you aren't developing functional strength in a LBS, particularly if you're working other heavy exercises where you apply those strength gains to upright movement.[/quote]

Thank you for the detailed explanation, Patrick. Just what I was looking for. Actually, there is obviously benefit to both lifts. I also have been a quad-dominant lifter all my life - - using form more conducive (ultimately) to injury rather than strength development and not learning to properly recruit the musculature of the posterior chain. Hence, I was one of the typical gym rats who had a gross imbalance between quad and glute/ham strength.

Now that I have a much better comprehension of form, I'm ready to go to work!


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