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

Stephen R. Lampl 07-30-2009 03:14 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
Pull-ups
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
[/I][B]"TPS"
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I]
[/COLOR][/COLOR]

Gordon Cooke 07-31-2009 02:26 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;634891][I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
Pull-ups
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
[/I][B]"TPS"
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I]
[/COLOR][/COLOR][/QUOTE]


Congrats on the Fran PR:highfive: Pullups kill me but getting a little better each time. I'm still trying to learn to kip:mad:, but it looks as if you got that skill down. Great work.

Stephen R. Lampl 07-31-2009 11:57 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;635167]Congrats on the Fran PR:highfive: Pullups kill me but getting a little better each time. [COLOR=Navy][I][B]I'm still trying to learn to kip[/B][/I][/COLOR]:mad:, but it looks as if you got that skill down. Great work.[/quote]

Thanks, Gordon! Keep at the pull-up work. The kipping will come - - it took me nine months to get it down; mostly timing - - when to pull with my arms after using my lower body to generate the inertia to carry me toward the bar. Have you had a chance to check out the Exercise Demos / Videos? If not, there are several great ones related to kipping. Annie Sakamoto breaks the kipping progression down into four steps ("Kipping Pull-ups, Steps 1 - 4"). There is also "Adrian Teaches Kipping". There are possibly a couple more too. Here's the link (w/f/s): [URL]http://www.crossfit.com/cf-info/excercise.html[/URL]

If you have a chance, getting someone who has a good kip to show you in person is possible easier, 'cause you are right there.

Best of luck!

Gordon Cooke 07-31-2009 03:03 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;635503]Thanks, Gordon! Keep at the pull-up work. The kipping will come - - it took me nine months to get it down; mostly timing - - when to pull with my arms after using my lower body to generate the inertia to carry me toward the bar. Have you had a chance to check out the Exercise Demos / Videos? If not, there are several great ones related to kipping. Annie Sakamoto breaks the kipping progression down into four steps ("Kipping Pull-ups, Steps 1 - 4"). There is also "Adrian Teaches Kipping". There are possibly a couple more too. Here's the link (w/f/s): [URL]http://www.crossfit.com/cf-info/excercise.html[/URL]

If you have a chance, getting someone who has a good kip to show you in person is possible easier, 'cause you are right there.

Best of luck![/QUOTE]

Thanks Steve. Yes, I have looked at the videos before, but I just recently got a strong enough pullup bar to kip with when I got my power rack, but haven't had a chance to train much on them yet. As my normal pullups become stronger, I'm sure I will be able to transition over to kipping with a little work. Thanks for the links and encouragement and have a great weekend:)

Stephen R. Lampl 07-31-2009 06:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;635608]Thanks Steve. Yes, I have looked at the videos before, but I just recently got a strong enough pullup bar to kip with when I got my power rack, but haven't had a chance to train much on them yet. As my normal pullups become stronger, I'm sure I will be able to transition over to kipping with a little work. Thanks for the links and encouragement and have a great weekend:)[/quote]

Gordon,

You are welcome! Sounds like you have a great piece of equipment to train on. There's no reason to wait until you have greater dead-hang or regular pull-up/chin-up strength to transition to a kipping pull-up. Actually, kipping allows one to use less upper body strength to get the chin up to and over the bar. Have you also considered getting some power bands? Those are great tools for providing a bit of assist and yet still allow you to use some of your own strength through your normal range of motion for the exercises (pull-ups/kipping pull-ups).

Take care - - have a great weekend as well!

Steve

Stephen R. Lampl 07-31-2009 06:29 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090731 FRIDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]GHD situps and back extensions 15 X 2 each. Push-ups X 30.

[I][B]WOD Warm-up:
[/B][/I][B]Walking/Jogging intervals.
[/B]Took a good 20:00 of slowly increasing speeds up to 6.0 MPH, with lots of stretching thrown in.

[I][B]WOD: "Nicole"
[/B][/I][B]AMRAP in 20:00 of:
400m Run
[U]Max Rep Pull-ups[/U]
4 rounds + a 5th run.
Pull-ups: 12/11/10/10.
[/B][I]Kept the runs all slow at 5.5 MPH to be safe, given all the leg hassles I've had lately. This was rather amusing, but my pull-ups were limited by my grip (sweaty palms and no chalk allowed in the globo) - - kept having to balance how hard I kipped with not accidentally yanking my hands off the bar. [/I]

[I][B]Skill Work:
[/B][/I][B]Snatch Progressions.
[I]Warm-up: Burgener Warm-up
[/I]Hang Power Snatch:
[/B]PVC X 10, then
45# X 5 X 3
[B]Power Snatch (from the ground)
[/B]PVC X 10, then
45# X 5 X 3.
[I]Had some good ones in here - - hit about 50% on form. Definitely could feel when I went forward on my toes. I was totally amazed how hard this work was. I think the WOD was easier![/I] [I]

What a great day though.[/I] [I]Geez, I love this stuff![/I]

Blair Robert Lowe 07-31-2009 09:26 PM

Re: Steve's "I'm not aging quietly" log
 
Kudos on FRAN. :kicking0:

Stephen R. Lampl 08-01-2009 04:02 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Blair!

Energy is coming back and I am feeling good!

Dave Coughlin 08-01-2009 06:32 PM

Re: Steve's "I'm not aging quietly" log
 
-Congrats on the Fran PR by over a minute and a half:highfive: Outstanding work!

-Nice to see you getting back in to snatches. I think I might blow off all the other CF certs, and quietly burrow away a couple bucks for the Burgenger Oly Cert in nearby Lakeland next May. It's always good to pick someone's brain that has an Oly lifting background.

-Nicole is a tough WOD, but I'm impressed with your consistency on PUs. My first round is usually in the low/mid 20s, and then I end up with 6-8 on my last round. Your next Nicole will be quite a difference, methinks:)

-Looks like your leg is back into fighting shape!

Stephen R. Lampl 08-02-2009 10:21 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Dave Coughlin;636068]-Congrats on the Fran PR by over a minute and a half:highfive: Outstanding work!

-Nice to see you getting back in to snatches. I think I might blow off all the other CF certs, and quietly burrow away a couple bucks for the Burgenger Oly Cert in nearby Lakeland next May. It's always good to pick someone's brain that has an Oly lifting background.

-Nicole is a tough WOD, but I'm impressed with your consistency on PUs. My first round is usually in the low/mid 20s, and then I end up with 6-8 on my last round. Your next Nicole will be quite a difference, methinks:)

-Looks like your leg is back into fighting shape![/QUOTE]
Thanks!

Pull ups are coming more easily for me lately. They kind of just "happened" once I got my kip. The limiting factor is now my grip. Doing "Nicole" the other day with sweaty palms (which I couldn't keep dry) was nearly hilarious - - I'm holding onto the bar for all I'm worth and my hands are slipping lower, lower, and I'm afraid to re-grip. Makes it a whole lot harder when you start laughing...

I love learning/doing snatches. They are such a powerful lift and they make me really fight for balance. When they feel right, I know I've really earned those lifts! I'm looking forward to putting up some real weight.

Take care. I'll PM ya later -- got a couple of programming questions I know are right up your alley.

Gordon Cooke 08-02-2009 10:33 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve. I took a look at all 3 of the kip videos again and a lot of it is making sense now. I didn't have the proper bar for kipping before, so I couldn't really practice these moves. I think I will work these into my skill work and see how it goes. It would be great to bring up my pullup numbers and it looks like kipping will do it. I have been doing GTG on the regular pullups and that alone has helped a lot. Thanks again.

Carter Jee 08-02-2009 06:22 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Gordon Cooke;636256]Hi Steve. I took a look at all 3 of the kip videos again and a lot of it is making sense now. I didn't have the proper bar for kipping before, so I couldn't really practice these moves. I think I will work these into my skill work and see how it goes. It would be great to bring up my pullup numbers and it looks like kipping will do it. I have been doing GTG on the regular pullups and that alone has helped a lot. Thanks again.[/QUOTE]

hey gordon..

powerbands/iron woody bands are your friend!!!

and make sure your shoulder girdle is strong enough to handle the dynamic load from the kipping motion.... ironically, you ensure this by building up deadhang pullups.

check out the videos by jeff tucker on these

stephen...

congrats on your PR... remember to listen to your body and recover well.....

carter

Gordon Cooke 08-02-2009 06:41 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Carter Jee;636414]hey gordon..

powerbands/iron woody bands are your friend!!!

and make sure your shoulder girdle is strong enough to handle the dynamic load from the kipping motion.... ironically, you ensure this by building up deadhang pullups.

check out the videos by jeff tucker on these

stephen...

congrats on your PR... remember to listen to your body and recover well.....

carter[/QUOTE]

Thanks Carter. I have heard a lot about the powerbands but have not tried them out yet. I think you're right though that the best way to build up the strength for these is by doing more of the deadhangs, which I have been. The callouses on my hands are testament to that:)

Samantha Aurelio 08-03-2009 03:15 AM

Re: Steve's "I'm not aging quietly" log
 
Hope you're taking good care of yourself!

Stephen R. Lampl 08-03-2009 11:50 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;636256]Hi Steve. I took a look at all 3 of the kip videos again and a lot of it is making sense now. I didn't have the proper bar for kipping before, so I couldn't really practice these moves. I think I will work these into my skill work and see how it goes. It would be great to bring up my pullup numbers and it looks like kipping will do it. I have been doing GTG on the regular pullups and that alone has helped a lot. Thanks again.[/quote]

Gordon,

You are so welcome! GtG'ing is one of the best ways you can develop that pull-up strength. Another way, though be careful you don't overdo it, is to occasionally throw in some jumping pull-ups and use the "trip back down" to full extension to do negatives - - lower yourself slowly. You'll be a beast just like Carter before you know it! :D

[quote=Carter Jee;636414]hey gordon..

powerbands/iron woody bands are your friend!!!

and make sure your shoulder girdle is strong enough to handle the dynamic load from the kipping motion.... ironically, you ensure this by building up deadhang pullups.

check out the videos by jeff tucker on these

stephen...

congrats on your PR... remember to listen to your body and recover well.....

carter[/quote]

Carter,

Thanks for providing that additional information. Tucker always has great info.......I'd love to hear him speak some more - - on any subject. He just has a way with explaining stuff.

Thanks also on my PR - - I feel so much better now. That two+ weeks away from my normal workout schedule really trashed me. I think you are right on with the rest also. I'm going to have to look a bit at my programming - - maybe scale it back just a little and/or throw in some more CFE-related work.

[quote=Samantha Aurelio;636510]Hope you're taking good care of yourself![/quote]

Thank you, Sam! Fingers crossed, but I find out today if I have a job - - that will take a lot of stress off me. Legs seem to be healing up well, but I think there is something wrong with my jump and jump stance on power cleans and power snatches - - Rt knee hurts just a bit after I get done.

BTW, I got asked to put together a choir at our church for occasional special music. I am so stoked, because I haven't had a chance to direct a choir for perhaps 20 years.....we mostly do contemporary Christian, which is fine with me - - gonna start playing bass and singing again too, so that's even better!

Take care!

Stephen R. Lampl 08-03-2009 11:52 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090801 SATURDAY
090802 SUNDAY

REST DAYS. [/B]Probably a good move for me after 4 days of increasing workouts in a day.


[/I]

Dave Coughlin 08-03-2009 04:01 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, PM me your email address. I have something for you that I wasn't able to attach to a PM. It's a programming thing, and I'd rather not put it up here for potential criticism.

Stephen R. Lampl 08-03-2009 08:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;636915]Steve, PM me your email address. I have something for you that I wasn't able to attach to a PM. It's a programming thing, and I'd rather not put it up here for potential criticism.[/quote]

Pm coming to you....

Stephen R. Lampl 08-03-2009 08:31 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090803 MONDAY

Warm-up:
[/B][/I][B]Versa Climber: [/B]10:00 / 80 SPM / Full ROM on steps (10 -12").
[B]CFWU - [/B]Modified.

[I][B]August Tabata Challenge:
[/B][/I][B]Tabata Push-ups:
[/B]20 / 17 / 11 / 6 / 7 / 6 / 6 / 5 = 78 Total

[I][B]WOD: From CrossFit East Decatur (090801)
[/B][/I][B]For time: 30 - 20 - 10 of:
Goblet Squats 55# / [COLOR=Blue]35#[/COLOR]
Db Swings 55# /[COLOR=Blue] 35#[/COLOR]
[U]DUs_> [COLOR=Blue](Singles X 2)_[/COLOR]___[/U]
TIME = [COLOR=Blue]6:38[/COLOR]
[/B][I]Warmed up with up to 55# (Men's weight) Db swings - felt some minor pulling in my left hamstring, so scaled to 35#.[/I]

[I][B]Double-Under Practice -[/B] [/I]About 10:00 - - [I]tried a different rope. Chained 3 DUs in a row three separate times for a PR....chained two together 5 Xs. They are coming........[B]Y[/B][B]ES![/B] [/I]

[I][B]Pull-ups[/B][/I] - Kipped: 11 / 10 / 10. [I]Tried using a hook grip (thumbs locking the middle finger) to see what this did for my grip. [/I]

[I][B]Then:[/B][/I] Assisted with training class at globo for an hour. Helped to instruct with shoulder presses and dumbbell swings. Great class and a ton of fun....

Marianne Urbanski 08-04-2009 10:06 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;637072][I][B]090803 MONDAY

Warm-up:
[/B][/I][B]Versa Climber: [/B]10:00 / 80 SPM / Full ROM on steps (10 -12").
[B]CFWU - [/B]Modified.

[I][B]August Tabata Challenge:
[/B][/I][B]Tabata Push-ups:
[/B]20 / 17 / 11 / 6 / 7 / 6 / 6 / 5 = 78 Total

[I][B]WOD: From CrossFit East Decatur (090801)
[/B][/I][B]For time: 30 - 20 - 10 of:
Goblet Squats 55# / [COLOR=Blue]35#[/COLOR]
Db Swings 55# /[COLOR=Blue] 35#[/COLOR]
[U]DUs_> [COLOR=Blue](Singles X 2)_[/COLOR]___[/U]
TIME = [COLOR=Blue]6:38[/COLOR]
[/B][I]Warmed up with up to 55# (Men's weight) Db swings - felt some minor pulling in my left hamstring, so scaled to 35#.[/I]

[I][B]Double-Under Practice -[/B] [/I]About 10:00 - - [I]tried a different rope. Chained 3 DUs in a row three separate times for a PR....chained two together 5 Xs. They are coming........[B]Y[/B][B]ES![/B] [/I]

[I][B]Pull-ups[/B][/I] - Kipped: 11 / 10 / 10. [I]Tried using a hook grip (thumbs locking the middle finger) to see what this did for my grip. [/I]

[I][B]Then:[/B][/I] Assisted with training class at globo for an hour. Helped to instruct with shoulder presses and dumbbell swings. Great class and a ton of fun....[/quote]

steve:
great job on the Double unders.. I am going to work at them while I am on my vacation. I brought a different rope with me here ,though and I keep getting whipped by it when I miss them!! that will teach me to miss them! today I didn't get one!! :ranting2:
I like your workout today.. I think I will try that since I brought my KB with me!! (can you explain a goblet squat to me?!! )
Excellent work on the kipping pullups!!
HOpe you get that job you were looking for... let us know as we are all routing for you! :highfive:

Samantha Aurelio 08-04-2009 01:19 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;636748]Thank you, Sam! Fingers crossed, but I find out today if I have a job - - that will take a lot of stress off me. Legs seem to be healing up well, but I think there is something wrong with my jump and jump stance on power cleans and power snatches - - Rt knee hurts just a bit after I get done.

BTW, I got asked to put together a choir at our church for occasional special music. I am so stoked, because I haven't had a chance to direct a choir for perhaps 20 years.....we mostly do contemporary Christian, which is fine with me - - gonna start playing bass and singing again too, so that's even better!

Take care![/QUOTE]

:thumbs_up yayyyy job!

Stephen R. Lampl 08-04-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090804 TUESDAY

Warm-up:
[/B][/I][B]Walking/Running: [/B]23:00. 1.6 miles total; incline at 1.5%.
Walked 3.5 to 4.0 MPH for 10:00 - .5 miles.
Ran/jogged .5 miles at 5.5 MPH
Walked .25 miles at 4.0 MPH
Ran .25 miles at 6.5 MPH
Cool down - walked .1 miles at 3.5 MPH
[I][B]Note: [/B]This is the best my legs have felt since I injured myself a month + ago. Very slight tightness in my left hamstring at 6.5 MPH run until I would consciously focus on relaxing. Felt GREAT to run a total of .7 miles today!

[B]CFWU - [/B][/I]Modified

[I][B]WOD: "Tabata Something Else" [/B](also for August Tabata Challenge).
[/I][B]20 seconds "on" of exercise, 10 seconds "off". Repeat for total of eight cycles per exercise with running clock for 4:00 minutes.
Pull-ups: [/B]10/10/6/7/5/7/6/7 = 58
[B]Push-ups: [/B]11/11/10/9/8/7/8/7 = 71
[B]Sit-ups: [/B]16/16/16/15/15/14/13/13 = 118
[U][B]Squats: [/B]16/15/16/13/12/12/12/12 = 108[/U]
[B]TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][I][COLOR=Red]355 - PR by 20![/COLOR][/I][/B]
Last "TSE" was 090502; 325 as Rx'd. Did 336 on 081202 with jumping pull-ups.

[I][B]Strength Work:
[/B][/I][B]Dead Lifts.
Warm-up sets:
[/B]PVC X 10
135# X 5
[I]Was going to use 185# as warm-up weight, but it sure felt heavy and I felt wasted. Decided to work on form and take it easy on the hamstrings a bit more......
[/I][B]Work Set:
[/B]185# X 5 X 3.
[I]Really concentrated on form - - "squeezing" the bar off the floor and focusing on bar alignment throughout the range of motion for each lift. Also tried the hook grip (properly) for the first time - - really took the load off my grip. These felt great, if not really heavy today.

[B]Double-under practice[/B][/I]: About 5:00 or so. Used my own rope. I need to stop putting it off and buy and decent rope. Got 2 chained together 3 times. Lots of trips and misses otherwise.

Stephen R. Lampl 08-04-2009 11:34 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B].......TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][COLOR=Red]355 - PR by 20![/COLOR][/B] Last "TSE" was 090502; 325 as Rx'd.

[/I]I'm definitely not a math wiz......shorted myself 10 points - - [B][COLOR=Red]PR by 30![/COLOR][/B]

Gordon Cooke 08-05-2009 02:24 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;637909][I][B].......TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][COLOR=Red]355 - PR by 20![/COLOR][/B] Last "TSE" was 090502; 325 as Rx'd.

[/I]I'm definitely not a math wiz......shorted myself 10 points - - [B][COLOR=Red]PR by 30![/COLOR][/B][/QUOTE]

Congrats on the PR Steve:highfive: I really hope you get the job. Good luck.

Christin Street 08-05-2009 03:58 AM

Re: Steve's "I'm not aging quietly" log
 
Congrats on the TSE PR!! :pepper:Great work, Steve! I hope the job works out too.

Stephen R. Lampl 08-05-2009 10:28 AM

Re: Steve's "I'm not aging quietly" log
 
Christin and Gordon,

Thank you both! Felt good to have some "forward progress" again!

BTW Christin, you have really inspired people to just "go for it" even when they are in a slump, funk, or general "downer." You are a blessing to us all in the CF community! Keep up the great work! I expect you to not let me be a "slacker" next time I work out at CFED.

Gordon Cooke 08-05-2009 02:33 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;638194]Christin and Gordon,

Thank you both! Felt good to have some "forward progress" again!

BTW Christin, you have really inspired people to just "go for it" even when they are in a slump, funk, or general "downer." You are a blessing to us all in the CF community! Keep up the great work! I expect you to not let me be a "slacker" next time I work out at CFED.[/QUOTE]

I couldn't agree more Steve. Anytime I feel like being lazy I go back to her post for inspiration. I workout from home so somedays it is difficult to dig down for the motivation, but going through some of my favorite logs here pushes me to try harder each time. This is probably the strongest aspect of crossfit in my opinion, not the physical side, but the fantastic community behind it. Thanks to you, Christin, Keith, and everyone on this site who inspires me daily to become the best I can be:thanx:

Stephen R. Lampl 08-05-2009 02:54 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;638436]I couldn't agree more Steve. Anytime I feel like being lazy I go back to her post for inspiration. I workout from home so somedays it is difficult to dig down for the motivation, but going through some of my favorite logs here pushes me to try harder each time. This is probably the strongest aspect of crossfit in my opinion, not the physical side, but the fantastic community behind it. Thanks to you, Christin, Keith, and everyone on this site who inspires me daily to become the best I can be:thanx:[/quote]

I too have been working out solo. I never thought that I would do as well as I have - - I am more a group / competition-motivated person, yet the CF community drives one to succeed, regardless. I believe you are right on the mark when you state that is the greatest aspect of CrossFit.

Nancy Cohen 08-05-2009 03:10 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve, great news about the choir. That should be fun!

And you're right about the CF community being motivating. That's why I always post my workouts/activities.....it keeps me from slacking and taking too many rest days and stuff like that....I'm too embarrassed to have too many days go by without posting!

Stephen R. Lampl 08-05-2009 10:52 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;638453]Hey Steve, great news about the choir. That should be fun!

And you're right about the CF community being motivating. That's why I always post my workouts/activities.....it keeps me from slacking and taking too many rest days and stuff like that....I'm too embarrassed to have too many days go by without posting![/quote]

Thanks! I haven't directed a choir since we first were in Crescent City nearly 30 years ago. Everything has pretty much gone the way of guitars, bass, drums, and keyboard.

Gotta agree with you about posting. And the knowledge that people possess here is nothing short of amazing. Ask a question or make a comment and you might get a response from a physician, kinesiologist, PT, or what have you!

Stephen R. Lampl 08-05-2009 11:02 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.

Gordon Cooke 08-06-2009 02:41 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;638634][I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.[/QUOTE]

Tabatas can be brutal Steve. I just did my first with squats about a week ago. Amazing that something that sounds so easy can be so tough. I haven't done them with presses yet, but since that is my weakest lift, I imagine they would be tough. Great work.

Stephen R. Lampl 08-06-2009 01:31 PM

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

Thanks. I think you're right. Wait 'til DOMS sets in......
My shoulders feel pretty good today - - Tabatas will definitely build them up.

[I][B]090806 THURSDAY

[/B]Woke up this morning with [U][B]serious[/B][/U] left hip / SI joint pain.........don't know what I could have done to cause it.....

[/I][B]Assist with T-Th morning cross-training class instruction at globo (1 hour).
_________________________________
[I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU [/B](Modified)
[B]500m Row - [/B]Moderate: 1:58
[B]Stretching - - [/B]About 30:00. Still could not "pop" my back/hip.....rowing at least didn't hurt too badly....

[I][B]WOD: Kinda-sorta.....Tabata Rowing [/B][/I][B](WATTS as unit of measurement)
[/B][B]20 seconds "on", 10 seconds "off" (rest) for 8 cycles -> 4:00
[/B][B]TOTALS: [/B]343/323/320/302/290/296/303/324.
[I]First time I've done these. It was hard to maintain consistency through the exercise. Pushed really hard the last two cycles.

[B]Strength Work (a little fun):
[/B][/I][B]Tarzan Pull-ups. [/B]Gave these a quick try. 4 reps X 2.

[I]Back/hip still giving me fits. Called it good - - will try to get a WOD in later....[/I]



Stephen R. Lampl 08-06-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......

Gordon Cooke 08-07-2009 02:30 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/QUOTE]

Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)

Marianne Urbanski 08-07-2009 05:36 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/quote]
Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!!

Justin McGinley 08-07-2009 05:46 AM

Re: Steve's "I'm not aging quietly" log
 
Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?

Stephen R. Lampl 08-07-2009 03:03 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;639369]Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)[/quote]

Thanks, Gordon. Back was much better this morning......until I did my workout. At least, I think it will stretch out today. I normally don't have any issues with it, save for simple old DOMS sometimes.

[quote=Marianne Urbanski;639419]Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!![/quote]

Thanks, Marianne. I tried a bit more again today - - whipped my left hand so hard, I thought I drew blood......had a nice bruise for a while on my ring finger. Back and hip are better, thanks. I find that if I let myself get completely derailed from working out, it gets to be too easy to just put it aside.

Take care!

[quote=Justin McGinley;639426]Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?[/quote]

Thanks, Justin. The classes started on the 27th. I'm an unofficial trainer, but am logging the time and what I do to increase my knowledge base and hopefully put it toward my L-II cert in the future.

Stephen R. Lampl 08-07-2009 03:17 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090807 FRIDAY

[/B]Back felt much better this morning.......

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up - [/B]Modified. GHD situps to 20 X 2.
[B]Stretching: [/B]About 15:00 - specific to back and posterior chain.

[I][B]WOD: "NATE" (Courtesy of CF Sonora - - thanks guys!).
[/B][/I][B]AMRAP in 20:00 of
2 X Muscle-ups
4 X HSPU
8 X 2 pood Kb swings (70# Db)
[I][COLOR=Navy]I subbed......
2 X pull-ups + 2 X dips
4 X HSPU (against wall - - not quite full ROM)
8 X 1.5 pood (55#) Db
[/COLOR][/I][COLOR=Navy][COLOR=Black]TOTALS = 15 rounds. [/COLOR][/COLOR][/B][COLOR=Navy][COLOR=Black][I]This was my first time doing "NATE."

[B]August Tabata Challenge: Week 1, Day 5.
Tabata Bench Presses @ 75#
[U]20 seconds "on", 10 seconds "off"/rest for 8 cycles - - 4:00 mnutes.
[/U][/B][/I][B]Got 4 cycles - - - right arm/pec started cramping badly in fourth cycle.
16/15/10/4....
Dropped weight to 65#, tried to continue. 1 cycle at 10 reps and cramped again. DNF.
[/B][I]
[B]Note: [/B]Sick to stomach last night from back pain, so did not eat much. Nothing in the tank this morning for the WOD, so I was "running on fumes" for the challenge. [B] DUH! A little felony stupid today........[/B]
[/I][/COLOR][/COLOR]

Stephen R. Lampl 08-08-2009 06:14 PM

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

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.


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