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

Stephen R. Lampl 06-20-2009 02:11 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090620 SATURDAY

[/B][/I]DOMS setting in - - especially the legs and shoulders. Shouldda known, but I was sooooooo happy to get through that WOD yesterday. It was worth every bit of discomfort!

Trying to figure out how to trash myself today......think I'm going to go work on building my parallettes....

Stephen R. Lampl 06-20-2009 08:50 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090620 SATURDAY.......continued

[/B][/I]Parallettes are done! Can't wait to play with them.

[I][B]Worked out at CrossFit Sonora (YAY! we're almost there) - garage gym today.[/B][/I] (The link is now available on the Affiliates' Page)

[I][B]Warm-up:
[/B][/I][B]Jump Rope Singles and DU attempts. [/B]Approx. 1:00. Got about 6 or 7 DUs, but not linked.....
[B]CF Redding WU. [/B]

[I][B]WOD: "Grace"
For time: 30 reps C&J X 135# --> 15Kg plates (111#).
[/B][/I][B][COLOR=Black]Time: [COLOR=Red]6:42 PR! :pepper::pepper: [/COLOR][/COLOR][/B][COLOR=Black][COLOR=Red][COLOR=Black]by default....[/COLOR]
[/COLOR][/COLOR][B][COLOR=Black][/COLOR][/B][COLOR=Black][COLOR=Red][COLOR=Black]This is the first tiime I've ever done (and completed) this WOD at any weight. I am [B]stoked![/B] I think I've earned a rest day.......
Three more peppers for good measure :pepper::pepper::pepper:

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

Stephen R. Lampl 06-20-2009 11:06 PM

Re: Steve's "I'm not aging quietly" log
 
3 Attachment(s)
Thought I'd post some pix of my new parallettes!

Carter Jee 06-21-2009 02:13 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;611105]Thought I'd post some pix of my new parallettes![/QUOTE]

nice grace PR!!!!!

and good job on those parallettes.... God blessed some ppl with mechanical skills and you're one of them.... He had other gifts planned for me!!!

carter

Patrick Haskell 06-21-2009 05:42 AM

Re: Steve's "I'm not aging quietly" log
 
Way to keep working in the gym, when your energies are tied up elsewhere. That's a tough battle to fight, and you seem to be doing a fine job of it. I like the emphasis on form work, instead of WODs some days. There's lots of productive work that can be done in the gym that won't cause you to crash and burn, when you're feeling beat down.

Can't believe you tackled Grace two days in a row. I really can't believe you PRd it the next day. :shrug: That Friday workout looks positively beastly. Enjoy your well-earned rest day today.

Stephen R. Lampl 06-21-2009 01:46 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;611122]nice grace PR!!!!!

and good job on those parallettes.... God blessed some ppl with mechanical skills and you're one of them.... He had other gifts planned for me!!!

carter[/quote]

Thanks, Carter. That was one WOD I was actually frightened to try after (albeit, early-on in my CF journey) two failed attempts where I DNF....

I'm sure you don't give yourself enough credit on your mechanical skills.....

Stephen R. Lampl 06-21-2009 02:00 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;611157]Way to keep working in the gym, when your energies are tied up elsewhere. That's a tough battle to fight, and you seem to be doing a fine job of it. I like the emphasis on form work, instead of WODs some days. There's lots of productive work that can be done in the gym that won't cause you to crash and burn, when you're feeling beat down.

Can't believe you tackled Grace two days in a row. I really can't believe you PRd it the next day. :shrug: That Friday workout looks positively beastly. Enjoy your well-earned rest day today.[/quote]

Patrick,

Thanks so much for the great feedback and encouragement. I am always so pleased and honored that you are willing to stop by and provide suggestions and great training tips....

I have increased my protein and fat blocks just a bit (up to 18 protein) on Zone and have noticed a difference. I think that's why I had more in the tank Friday and was stupid (correct word usage here) enough to do more than the WOD........older is NOT necessarily wiser.....

I was apprehensive to try a full "Grace" after doing the partitioned one the day before, but my fire-breathing buddy wanted to do it after getting up at 5:00 a.m. and then flying home from Virginia yesterday morning. I figured that if he could tackle it as Rx'd with jet-lag, I figured I could do it scaled......

I am really appreciative of how things are starting to come together. Both Shana Alverson (CrossFit East Decatur) and Nick Hobby (CrossFit Excel - Escalon, CA) have been most helpful with pointers on squat form - - getting that dialed in has really helped my pull from the ground.

Stephen R. Lampl 06-23-2009 12:34 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]0906022 MONDAY

[/B][/I]Only got about 2-3 hours sleep last night - - my back gave me fits....

[I][B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Push ups and dips on parallettes. Sit-ups with PVC across shoulders on incline bench - 25 reps.

[B][I]OHS Practice:[/I] [/B]PVC X 10 X 5. Getting better.....

[B][I]Pull-ups:[/I]
Dead Hangs: [/B]OH Grip X 5. Parallel Grip X 8
[B]Kipping:[/B] OH grip on bar: 5, 4, 9.
Parallel Grip: [B][COLOR=Red]13! [/COLOR][/B][I][COLOR=Red](PR for reps)[/COLOR][/I][COLOR=Red], [/COLOR][COLOR=Black]10.[/COLOR]

[I][B]Kb Swings:
[/B][/I]35# X 10, 55# X 10, 70# X 10.

[I][B]WOD:[/B][/I]
Intended to do the Main Page today - - ended up making my back hurt more warming up on the Kbs.......subbed the pull-up WOD from yesterday; arms were so fried, I couldn't get through more than one round - - DNF

[I][B]Alternate WOD:
[/B][/I][B]Rowing: [/B]30:00 / 6,688m / 2:14.5 average pace per 500m.
First 2K in 9:22. 5K in 22:57. Next 500m rowed at 1:55 pace. Slowed back down to finish.

Stephen R. Lampl 06-23-2009 04:32 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090623 TUESDAY

Warm-up:
[/B][/I][B]Walk/Run: [/B]Treadmill / 10:00 / .80 miles. Walk at 4.0 MPH. Run 400m @ 6.0 MPH, Walk at 4.0; run .10 miles at 8.0 MPH, walk at 4.0 until 10:00 mark.
[B]CFRedding Warm-up: [/B]Subbed in 50 Abmat sit-ups (unanchored) for GHDs. OHS X 15 (PVC), and 6 DHPU.

[B][I]WOD:[/I][/B]
[B]Front Squat 3, 3, 3, 3, 3. Post loads.
[I]Warm-ups:
[/I][/B]PVC X 15
45# X 10
95# X 10
[I][B]Working:
[/B][/I]115# X 3
135# X 3
145# X 3
155# X 3 [I](lost focus and form started to suffer. Corrected on 3rd rep)[/I]
[B][COLOR=Red]160# X 3[/COLOR][I] [COLOR=Red](PR[/COLOR][/I][/B][COLOR=Red][I][B] by 15#). [/B][/I][/COLOR][COLOR=Black]Last FS 145# 090504.[/COLOR] [I](Good form - - felt like I should have tried 165#.....)

[B]Other Work:[/B][/I]
[B]Kipping Pull-ups: [/B]Used parallel grip. 10, 10, 5 = 25. Every rep was chest to bar/(handles). First time [B][U]ever[/U][/B] getting C2B on more than one rep! YAY for pull-up [B][COLOR=Red]PR[/COLOR][/B]s!

[B]Running: [/B]
Run 1:00 at 8.0 MPH
Rest 1:00 at 4.0 MPH
Run 0:45 at 10.0 MPH. Felt left hamstring pull slightly at :45, so I called it good there and quit for the day.

Justin McGinley 06-23-2009 08:49 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work today! Your pull-ups have come so far.

Elizabeth Terris 06-23-2009 08:56 PM

Re: Steve's "I'm not aging quietly" log
 
Nice Grace PR.
Your sleep schedule looks like mine!
Great front squats!

Stephen R. Lampl 06-23-2009 09:52 PM

Re: Steve's "I'm not aging quietly" log
 
2 Attachment(s)
[quote=Justin McGinley;612921]Nice work today! Your pull-ups have come so far.[/quote]

Thanks, Justin. Feels so good to finally have things come together. Really feels good when you're a klutz like me...:rofl:

[quote=Elizabeth Terris;612927]Nice Grace PR.
Your sleep schedule looks like mine!
Great front squats![/quote]

Thanks, ET! Sleep schedule would be better if we didn't have the "Wrecking Crew" (pix attached - w/f/s) waking us up at all hours of the night (my 17 1/2 year old cat died in May). Also found some improvement after upping my protein intake....

Great to hear from you - - take care!

Aushion Chatman 06-24-2009 09:41 AM

Re: Steve's "I'm not aging quietly" log
 
Looks like you're a PR machine right now Steve, keep up the good work.

Justin McGinley 06-25-2009 08:42 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;612945]Thanks, Justin. Feels so good to finally have things come together. Really feels good when you're a klutz like me...:rofl:

[/QUOTE]

I've been told being un-coordinated and klutzy is a temporary and correctable thing. I've yet to be convinced myself either. :D

Stephen R. Lampl 06-25-2009 10:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Aushion Chatman;613238]Looks like you're a PR machine right now Steve, keep up the good work.[/quote]

Aush,

Thank you! All the pointers I've received and chances to work with great people is paying off in the skill work.

Take care!

Stephen R. Lampl 06-25-2009 10:08 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;613849]I've been told being un-coordinated and klutzy is a temporary and correctable thing. I've yet to be convinced myself either. :D[/quote]

I sincerely hope it's temporary......

Tried practicing squats on a BOSU again today....:rofl:

Stephen R. Lampl 06-25-2009 10:25 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090624 WEDNESDAY

REST DAY


090625 THURSDAY

[/B]Short workout schedule today (RATS), so did skill work.

[B]Warm-up:
[/B][/I][B]Treadmill - Walking. [/B]10:00 / 1.5 deg incline / 4.0 MPH / .60 miles.
[B]CF Redding Warm-up
[/B]
[I][B]Skill Work:[/B][/I]
[B]OHS X PVC[/B]: 10 X 5
[B]Pause Squats: [/B]5 X 5 sec hold in bottom position
[B]Air Squats: [/B]Strict form; 25 X 2 (done slowly)
[B]BOSU Squats: [/B]10 X 1. Okay......these were just plain wicked!

[I][B]Kipping Pull-ups:[/B]
[/I]6, 10, 8, 5 = 29

No time for WOD today.......

Carter Jee 06-26-2009 06:39 AM

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

your pullups are coming along..

and you're on a crossfit journal video!!! tucker was talking bout the kipping pullup.. tucker was talking bout using bands to assist with learning the kipping and you're there next to jim, nodding away!!!

i didn't realise that you met a whole bunch of crossfitters like annie, eva, jim!!

carter

Stephen R. Lampl 06-26-2009 09:55 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;614380]wow...

your pullups are coming along..

and you're on a crossfit journal video!!! tucker was talking bout the kipping pullup.. tucker was talking bout using bands to assist with learning the kipping and you're there next to jim, nodding away!!!

i didn't realise that you met a whole bunch of crossfitters like annie, eva, jim!!

carter[/quote]

[I][B]your pullups are coming along..[/B][/I]

Thanks Carter! I didn't realize it had so much to do with timing......couldn't synchronize the kip with the pull for the life of me. You'd think being a musician would help me get that down........:rofl:

It was great to meet everyone there - - all great people.

Have a great day!

Stephen R. Lampl 06-27-2009 01:49 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090626 FRIDAY

[/B]Lots of time spent job hunting today - - hit the gym late in the day and tired.
[B]
Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFRWU: [/B]Weighted the walking lunges today with 25# Db.
[B]Walk (Treadmill):[/B] 5:00 / 1.5 deg. incline / 4.0 MPH
[B]Hamstring/Achilles Stretches: [/B]About 10:00

[I][B]Skill Work:
[/B][/I][B]OHS: [/B]PVC - 10 X 2

[I][B]WOD Warm-up:
[/B][/I][B]Thrusters / HPC / SDHP: [/B]PVC X 10 reps of each, 45# bar X 5 each, 95# X 5 each.

[I][B]WOD:
[/B][/I][B]ARMAP in 20 Minutes of:
5 X 95# Thrusters
7 X 95# HPC
10 X 95# SDHP
Score: [/B]3 rounds in 11:32. [I][B]DNF.....

[/B][/I][B][I]Note: [/I][/B][I]For some reason, my L/hamstring REALLY bothered me doing SDHPs during the WOD. Warm-ups were slow and deliberate for form. During the WOD, they felt OK initially (no problems with thrusters), but I was afraid to push it.....

[B]Kipping Pull-up Work:
[/B][/I]Tried my first 4 for height - - ALMOST got high enough on a couple for a bar muscle up, I think.........
Tried to butterfly kip 5........well.......don't know about this one.
Regular kipping for the rest: 10, 13, 12, 9, and 5 (took a video of these last 5 for grins). TOTAL for the day = 58.
The kipping is ugly, but hey......it works (I think...) [URL="http://www.vimeo.com/5347376"]Steve Kips - - It's a Miracle![/URL] (w/f/s)

Ron Hoover 06-27-2009 05:58 AM

Re: Steve's "I'm not aging quietly" log
 
Steve, you're a great inspiration to me. I love reading your log...it inspires me to do more, try different things and not accept the status quo.

Excellent job and keep up the good work!

Ron

Blair Robert Lowe 06-27-2009 09:37 PM

Re: Steve's "I'm not aging quietly" log
 
I think I will have to use a bit of your wlog and videos as ammunition on my dad next month.

Nice kipping PU. Still haven't connected mine besides BFK.

Stephen R. Lampl 06-28-2009 09:29 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Ron Hoover;614878]Steve, you're a great inspiration to me. I love reading your log...it inspires me to do more, try different things and not accept the status quo.

Excellent job and keep up the good work!

Ron[/QUOTE]

Ron,

Many thanks for the kind words. CF has been a life-changing experience for me. If I've managed to inspire anyone then I am truly grateful ....and excited for you and your experiences.

Best wishes and thanks for your encouragement!

Steve

Stephen R. Lampl 06-28-2009 09:42 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Blair Robert Lowe;615199]I think I will have to use a bit of your wlog and videos as ammunition on my dad next month.

Nice kipping PU. Still haven't connected mine besides BFK.[/QUOTE]

Blair,

Hey.....I'm living proof that if anyone can do CF, then your dad can too. Additionally, with your gymnastics and coaching background, your dad will be miles ahead in developing proper technique and scaling (as necessary) for the workouts. If I could change only one thing in my past with relationship to CF, it would have been to learn some gymnastics skills when I was younger.

Since the gymnastics cert, my body awareness is much better - - well, I never really had any body awatreness before....

Thanks on the kipping. Most of the 9 months it's taken me to get it down have been hilarious (at least for others to watch) if not a bit frustrating.

Take care!

Steve

Nancy Cohen 06-28-2009 11:24 AM

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

Love the pictures of the kitties! So cute.

Hey, you're practicing bosu squats...excellent! I just went out and bought a bosu yesterday. Just had to have one at home to play with!

Stephen R. Lampl 06-29-2009 12:55 PM

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

Yeah, BOSUs are "da bomb!" I think all the BOSU partial squats I did during PT for my knee were really good....incorporating the BOSU (upside down) for full air-squats is daunting to say the least, but each time I try, it shakes a little less and my balance is better.

Have a great day - - hope you are getting some surfing or water-borne activity in.........it was 109 in Redding yesterday when we left our daughter's place. Heard it was warm down south too...

Carter Jee 06-29-2009 03:53 PM

Re: Steve's "I'm not aging quietly" log
 
ooh...BOSU ball!!!

i would buy one too if it weren't so expensive here in Oz!

reminds me of rehab... squats, pistols (modified) ,etc, etc,

fun times on the bosu ball!!!

carter

Stephen R. Lampl 06-29-2009 08:45 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;615925]ooh...BOSU ball!!!

i would buy one too if it weren't so expensive here in Oz!

reminds me of rehab... squats, pistols (modified) ,etc, etc,

fun times on the bosu ball!!!

carter[/quote]

Carter,

That's how I got interested in them - - rehab. They're not cheap here in the States either, but a must for people like me and my wife, who has fibromyalgia and balance issues....

Stephen R. Lampl 06-29-2009 09:00 PM

Re: Steve's "I'm not aging quietly" log
 
[I]Took Saturday and Sunday off - - not by choice. Really feeling the lack of energy and regular workouts. Today was BLAH by any standards....

[/I][I][B]090629 MONDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Back up to 25 reps on GHD and back extensions. OHS with PVC 10 X 3.

[I][B]WOD: CrossFit Total
Shoulder Press:
[/B][/I][B]Warm-up: [/B]PVC X 15, 45# X 10, 95# X 5
[B]Working: [/B]135#, 140#, 145# (F); 145# (F) [B]> 140#

[I]Back Squat:
[/I]Warm-up: [/B]PVC X 10, 45# X 10, 95# X 5, 135# X 3.
[B]Working: [/B]185# X 3. [I]I stopped with this lift. Though warm-up sets felt good, my form felt off here and the weight felt heavy. [/I][B]> 185#

[I]Dead Lift:
[/I]Warm-up: [/B]PVC X 15, 45# x 10, 135# X 10, 225# X 5.
[B]Working: [/B]275# X 3. [I]Felt left hamstring tightness on this set and decided to stop here. Weight went up easily all three times, but felt I would have injured myself going higher. [B]>[/B][/I][B] 275#

CFT: 600# [/B][I](off my PR by 55#).

[B]Kipping Pullups:
[/B][/I]10, 9, 10.

Blair Robert Lowe 06-30-2009 12:07 AM

Re: Steve's "I'm not aging quietly" log
 
My dad won't have any problems with the gymnastics or lifting. He was doing gymnastics as a kid in the 60's and lifted in HS. In fact when I started lifting, my goal was to hit his BS ratio of 315@120. He said when you are young and dumb you'll try anything on a dare.

Supposedly right now he is doing 20 pullups on his Iron Gym. It kind of irked me because the last time I saw him ( 3 years+ ) I doubt he could do one as he had gotten really out of shape do to working out of his house via telecommute. Supposedly shoveling snow during the winters in CO, having to do yardwork and work as a field tech has whipped him back in shape.

If anything, I'm not sure he'll be interested in the metcon. I talked to him about FGB and he said that sounds like a fighters workout but not pure strength. Kind of like judo randori which was probably the most metcon like thing he ever did besides the PT in the Army. He did say he was thinking about lifting again.

I'm pretty sure he'd eat up SS like filet mignon and potatoes. That sounds pretty good now come to think of it. Buttered red potatoes.

Stephen R. Lampl 06-30-2009 07:22 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090630 TUESDAY....

[/B]Motivation and energy in the basement, so just sticking to the basics....

[B]Warm-up:
[/B][/I][B]Walking - Treadmill: [/B]30:00 / 2.0 miles / 4.0 MPH / 1.5% incline. Trying to work through persisting hamstring and Achilles tenderness.
[B]CFWU (modified)

[I]WOD: Bench Press 3, 3, 3, 3, 3.
[/I]Warm-up sets:
[/B]45# X 15
135# X 5
[B]Work sets:
[/B]155# X 3
175# X 3
195# X 3
[COLOR=Red][B]205# X 3 (PR)
[/B][COLOR=Black]210# X Fail
[I]Really nice to have a spotter.....

[B]Bar Rows - feet on stability ball
[/B][/I]10 X 5

[I][B]Wall Squats:
[/B][/I]10 X 3
[/COLOR][/COLOR]

Stephen R. Lampl 07-01-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090701 WEDNESDAY

REST DAY

WOD:
[/B][/I][B]5k Walk/Run
Warm-up: [/B].2 mile walk at 4.0 MPH[B]
Run: [/B]500m at 5.5 MPH. Left hamstring wouldn't tolerate much more at this point.
[B]Walk: [/B]4.2 MPH for the remaining 2.95 miles.
Total Time: Approx. 50:00 minutes (15:00 minutes with treadmill at 10 - 15 % incline).
Total Distance: 3.4 miles

Lots of stretching and foam rolling later.........

Stephen R. Lampl 07-02-2009 11:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090702 THURSDAY

[/B]An Introduction to CrossFit Football.......

[B]Warm-up:
[/B][/I][B]Walking on Treadmill: [/B]10:00 / 4.0 MPH / .65 miles / incline at 1.5% for five minutes, 10.0% for five minutes.
[B]CF Redding WU

[/B][I][B]WODs from CFFB Main Page today...[/B][/I]

[I][B]Strength WOD: (Amateur/Beginner)
[/B][/I][B]Back Squat: 3 X 5. [/B][I]Add 5# to last workout's weight[/I][B]
Bench Press: 3 X 5. [/B][I]Add 5# to last workout's weight
[/I]I did bench presses first - - squat rack was in use.

[B]Bench Press:
Warm-up sets: [/B]45# X 25, 65# X 15, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline

[B]Back Squat:
Warm-up sets: [/B]45# X 10, 45# X 5, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline and to ensure weight was light enough for me to keep good form on all lifts. Form check by CF buddy said all was good.

[I][B]Metcon WOD:
[/B][/I][B]10 Rounds for time of:
315# DL X 3 reps
6 Ring Dips
9 KTEs

Warm-up sets (DL): [/B]45# X 15, 135# X 10, 225# X 5.
[I]
Accomplished:
[/I][B]5 Rounds - - not timed (tho approx 8 minutes......)
275# DL X 3 reps
6 bench dips [/B](still some issues with right shoulder)
[B]9 KTEs

Hi-rep set after the WOD of 225# X 10. [/B]Had to break up as 8 + 2 'cause I had to re-grip the bar......

[I]The DLs felt good and I might have been able to do all ten rounds, but I am still leery of tearing my left hamstring - - felt a pretty good pull in it after five rounds. All in all, happy with this first experience with CFFB![/I]

Blair Robert Lowe 07-03-2009 03:51 PM

Re: Steve's "I'm not aging quietly" log
 
I missed it last night but may try it today if the gym is open. As much as I like that workout, it may be a little too in my optimal range. Basically, it's stuff and modalities I like except the 10 rounds.

Stephen R. Lampl 07-03-2009 09:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Blair Robert Lowe;618366]I missed it last night but may try it today if the gym is open. As much as I like that workout, it may be a little too in my optimal range. Basically, it's stuff and modalities I like except the 10 rounds.[/quote]

This was my first experience with CFFB. I think the 10 rounds would have been great, but I didn't want to push it with the tempermental hamstring. The nice thing about these workouts is that they are (as Rx'd) still way above me, so scaling them provides just what I need (especially now with my lack of motivation.

Stephen R. Lampl 07-03-2009 10:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090703 FRIDAY

CFFB Workout

Warm-up(s):
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]Walking (Hamster Trainer): [/B]15:00 / 1.0 miles / 4.0 MPH / Incline - 1.5% for 10:00, 10.0% for 5:00.
[B]CF Redding Warm-up

[I]Strength WOD: Push Press 5 X 3 (Amateur)
[/I][/B][B]Warm-up set: [/B]45# X 15, 95# X 5
[B]Working sets: (all at 135# and cleaned for 1st rep of each set from ground): [/B]4 + Fail, 5, 5. [COLOR=Red][I][B](PR for reps;[/B][/I][/COLOR] [I][COLOR=Red]The [B]3 cleans[/B] were a [B]PR[/B] [B]by 24 pounds!)[/B][/COLOR][/I]

[I][B]Daily WOD: Power Cleans @ 75% BW (150#) for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

[/B][/I][U]Accomplished:[/U]
[I]Since 150# was above my max of 135#, [B]I[/B][/I][I] [B]used 120#[/B] (9# more than last week's "Grace")[/I]
[B]Time:[/B] [B]10:48[/B]

[I]Happy with todays' workout. Too fried to do anything else, though.

[COLOR=Blue][B]HAVE [COLOR=Black]A [COLOR=Red]GREAT [COLOR=Blue]4TH [COLOR=Black]OF[COLOR=Red] JULY, [COLOR=Blue]EVERYONE![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][/COLOR]
[/I]

Blair Robert Lowe 07-05-2009 11:12 PM

Re: Steve's "I'm not aging quietly" log
 
Why do you use so much LSD in the WU?

Stephen R. Lampl 07-05-2009 11:58 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Blair Robert Lowe;619164]Why do you use so much LSD in the WU?[/QUOTE]
Blair,

The LSD is to work at really warming up and getting good blood supply to my hamstrings and stretch out the Achilles tendons. I was fine until I started running again recently. It felt so good just to be able to do 400m without pain and/or having to stop. I started doing intervals and ended up running at speeds I've never atttempted before. This worked for a couple of times, but I pulled my L/hamstring the last time out....

Long-winded explanation, but it gives the full background.

Blair Robert Lowe 07-06-2009 09:18 PM

Re: Steve's "I'm not aging quietly" log
 
Interesting. I, myself sometimes like a longer warmup than other people but mainly to get myself loose and lively.

Do you find that it mucks up with your WOD performance? I found this a bit last year as I tended to bike about 6-7 miles slightly uphill to the gym to workout. I did this as well last saturday which was 5+ in a headwind.

It looks like I see 30m of LSD before some of your workouts and was just curious.

Stephen R. Lampl 07-06-2009 09:39 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090706 MONDAY

[/B]Back at it today after two rest days and three DAYS of cheat meals......I gained 5 pounds! Sounds like "felony stupid" best describes my actions..........

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2/6 miles
[B]Walking/Running (Intervals): [/B]20:00 Total. 5:00 minutes at 10.0% incline.
Walks @ 4.0 MPH. Intervals: Run 30 sec @ 6.0 MPH / rest 30 sec (4 MPH walk) X 3; Run 1:00 min at 6.5 MPH / rest 1:00 min X 3 (4 MPH walk); Run 1:00 min at 6.0 MPH / walk 1:00 at 3.2 MPH. Total distance = approx. 1.4 miles.
[B]CF Redding Warm-up.
[/B]Subbed Stability ball sit-ups X 25 for GHDs.
[B]Thruster Challenge, Week 1 day 1 = 9 @ 75#.

[/B][I][B]Strength WOD: [/B][/I]
[B]Shoulder Press 1, 1, 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5.

SP Warm-up sets[/B]: PVC X 15, 45# X 10, 95# X 5, 135# X 3
[B]Work sets: [/B]140 X F, 140 x F, 135 X F.......switched to 3 X 5s with 115#
[B]115# X 3, 3, 3, 3, 3.

PP:
Work sets:
[/B]135 X 3, 140 X 3, 145 X 3, [COLOR=Red][B]150 X 2 (PR)[/B][/COLOR] (failed on 3), 150 X Fail X 3.
[B]Hi-Rep Set: [/B] 115# X 10 (got 8, failed on 9 and 10).

[B]Kipping Pull-ups: [/B]10, 10, 12, 10, 10, 13, 7, 3 = 75!
(threw these in with the rest of the work-out).

[I][B]Note: [/B]Started running out of steam and realized I hadn't had more than a cup of coffee all day.......(started my WO at 4:00 p.m.). Combine that with the poor eating of the last three days.........[/I]


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