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

Stephen R. Lampl 09-10-2009 05:33 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.

Gordon Cooke 09-10-2009 05:54 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;661492][I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.[/QUOTE]

Proper technique beats an iffy PR any day Steve. Good job:pepper::pepper::pepper:

Stephen R. Lampl 09-11-2009 09:17 PM

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

Thanks! It seems like I was getting things down - - nice to have someone who takes a look at your form from time to time to keep you honest. My years of lifting took on the traditional weight machine bent and the most prevalent (non-oly lifting) barbell/dumbell lifts - - bench press, curls, military press, leg press, etc. I am really pleased to just make the lift - - I don't care how much weight is involved. I do it correctly and the weight handling ability will come.

Stephen R. Lampl 09-11-2009 09:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090911 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU

[I]WOD:
[/I]Skill Work.
Partial Wall Squats (unweighted)
[/B]10 X 5. Toes against wall, lead with butt, keep knees over feet/toes, lower about 6 inches or so without letting knees touch wall.
[B]Hang Power Clean drills.
[/B]PVC X 5 X 2.
45# X 5 X 3.

[I]I did these slowly and methodically, ensuring I led with my butt, not my knees and then drove from/through my heels. Made a [B]WORLD[/B] of difference, even at such a light weight.

This was all I had time for today, but doing just this fried my posterior chain and lower back. It's obvious I need more strengthening work.
[/I]

Stephen R. Lampl 09-13-2009 11:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090913 SUNDAY

REST DAY.

[/B]No consistent workouts now for two weeks. That should hopefully change for the better after my initial job training out of area concludes.
[/I]

Samantha Aurelio 09-14-2009 11:45 AM

Re: Steve's "I'm not aging quietly" log
 
Steve! I haven't been around, but I heard and am glad you found a form of employment! Coffee shops are the most respectful jobs out there to me haha I'd be lost without those people (and was, myself, a coffee shop girl ;)) And SB has benefits which is also AMAZING.
Hope you're well! Stay strong xxoo

Stephen R. Lampl 09-16-2009 09:15 PM

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

Thanks for stopping by with your busy schedule.......I [I][B]love [/B][/I]the new job! SBUX is a great place to work - - everyone is awesome, works hard, and enjoys what they do! Kinda like CrossFit!

I hope all is well with you and your pursuits. Take care!

Stephen R. Lampl 09-16-2009 09:26 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090916 WEDNESDAY

[/B]First chance I've had to work out in a while.......

[B]Warm-up: Walking/Running [/B](well.......really......jogging)
[/I]Walk 5:00 at 4.0 MPH
Run/jog 800m at 5.5 MPH
Walk 1:00 at 4.0 MPH
Total time = 11:00
Total distance = .8 miles

[I][B]CFWU [/B](modified)

[B]WOD: Tabata Something Else
[/B][/I]Four "Tabata" cycles of 4:00 each exercise, working 20 seconds "on", resting 10 second ("off") for total of eight sets in each cycle. Total time = 16:00.
Pull-ups = 11/10/9/7/7/8/8/5 = [B]65[/B]
Push-ups = 12/12/11/8/7/5/6/5 = [B]66[/B]
Sit-ups = 15/15/14/14/13/13/13/13 = [B]110[/B]
Squats = 14/15/13/13/12/10/12/14 = [B]103
Total = 344

[/B][I]Last TSE was 355 as Rx'd on 090804. I felt good to get in a workout for the first time in a week or so. Pleasantly surprised I didn't lose more ground.......[/I]

Gordon Cooke 09-17-2009 02:30 AM

Re: Steve's "I'm not aging quietly" log
 
Glad to see you are getting back into the workouts again Steve. Good work on the tabatas.

Dave Coughlin 09-17-2009 09:54 AM

Re: Steve's "I'm not aging quietly" log
 
Nice TSE score, Steven:highfive: Solid work, given your new job et al. Good to hear you are loving your new gig @ SBUX. I just came back from a few days off, so I can appreciate how tough a TSE is coming off a nice break. Obviously, your August tabata challenge helped you quite a bit...

Looking forward to seeing more strong work.

Nancy Cohen 09-17-2009 10:32 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve, just stopping in to see what you've been up to. I love that 4 rounds of tabata you did. Great idea!

Justin McGinley 09-17-2009 02:59 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work on the TSE!

Stephen R. Lampl 09-17-2009 06:03 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;665382]Nice TSE score, Steven:highfive: Solid work, given your new job et al. Good to hear you are loving your new gig @ SBUX. I just came back from a few days off, so I can appreciate how tough a TSE is coming off a nice break. Obviously, your August tabata challenge helped you quite a bit...

Looking forward to seeing more strong work.[/quote]

Dave,

Thanks so much for stopping back by - - you've certainly been busy! Yup - - the SBUX gig is [I][B]GRRRRRRREAT! [/B][/I](Play on words by a famous large tiger). What's more, I've managed to still lose weight (probably muscle from no workouts...:rofl:) while working there.....go figure! Thanks also about the TSE......I've come to really appeciate those as a mid-duration metcon which give one a great workout and also lets you know where you need work.....

Take care and be safe!

Stephen R. Lampl 09-17-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;665408]Hi Steve, just stopping in to see what you've been up to. I love that 4 rounds of tabata you did. Great idea![/quote]

Thanks, Nancy!

I can't believe all the fun I'm having - - during on the job training no less. Glad I decided to get off my caboose and get back to working out, regardless of how messed up my schedule is. I [I][B]am[/B][/I] definitely addicted and need my WODs!

Stephen R. Lampl 09-17-2009 06:08 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;665614]Nice work on the TSE![/quote]

Thanks, Justin! You've been doing great work also -- I need to take more time when I get a chance and get caught up on the boards.......

Stephen R. Lampl 09-17-2009 06:19 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090917 THURSDAY

[/B]Got to work out with CF Sonora today.....great showing - - lots of people enjoying beautiful weather and great camaraderie and encouragement!

[B]Warm-up:
[/B][/I][B]Row 1000m[/B]: 3:54
[B]Run 400m [/B](up-hill to marker)
[B]Walk remained to summit [/B](est 400m more)
[B]Run 800m [/B](down-hill )
[B]34 jump rope singles - DUs if you are capable
34 wall ball shots (20#)

[I]WOD: [/I]Dead-Lifts 5, 5, 5, 5.
Warm-up Sets:
PVC X 10
45# X 10
135# X 5
185# X 5

Work Sets
225# X 5
245# X 5
265# X 5
285# X 5 [/B](Ties previous PR).

[B]In honor of Margie's Birthday: 34 Burpees![/B]

Marianne Urbanski 09-17-2009 06:22 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work, Steve!! Nice to see you back into the workouts! :)

How long is your training? Hope you are having fun.. fun.. fun!

Gordon Cooke 09-18-2009 02:41 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;665733][I][B]090917 THURSDAY

[/B]Got to work out with CF Sonora today.....great showing - - lots of people enjoying beautiful weather and great camaraderie and encouragement!

[B]Warm-up:
[/B][/I][B]Row 1000m[/B]: 3:54
[B]Run 400m [/B](up-hill to marker)
[B]Walk remained to summit [/B](est 400m more)
[B]Run 800m [/B](down-hill )
[B]34 jump rope singles - DUs if you are capable
34 wall ball shots (20#)

[I]WOD: [/I]Dead-Lifts 5, 5, 5, 5.
Warm-up Sets:
PVC X 10
45# X 10
135# X 5
185# X 5

Work Sets
225# X 5
245# X 5
265# X 5
285# X 5 [/B](Ties previous PR).

[B]In honor of Margie's Birthday: 34 Burpees![/B][/QUOTE]

Nice deadlifts Steve. Good job. Congrats on the PR:highfive: I've reset the major lifts and working more on form and gradually increasing weight, so I know how tough a 285x5 is with strict form is.

Stephen R. Lampl 09-19-2009 07:51 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;665736]Nice work, Steve!! Nice to see you back into the workouts! :)

How long is your training? Hope you are having fun.. fun.. fun![/quote]

Hi Marianne,

Thank you - - it feels good to do some regular workouts. I'm trying not to let days when I can't make it to the gym or box throw me off.

SBUX training goes at least another eight to ten weeks, if I'm figuring correctly. Barista and Shift Supervisor training goes about a month total, the rest, then Assistant Mgr training goes another eight weeks. Lots to learn, so much fun learning it. Here's the surprising thing; being on my feet for an entire eight hour shift, going non-stop (like we did yesterday with soooooo much business) has got to be the direct result of CrossFit - - no ifs, ands, or buts. Period. I'd have been in a world of hurt otherwise.


[quote=Gordon Cooke;665874]Nice deadlifts Steve. Good job. Congrats on the PR:highfive: I've reset the major lifts and working more on form and gradually increasing weight, so I know how tough a 285x5 is with strict form is.[/quote]

Thanks, Gordon! Deads are one of my favorite lifts - - I have the form down pretty well and have learned to recognize the "feel" of it when I'm tired and my form starts going south. Good for you on resetting your lifts - - you will only benefit from that decision.

Take care!

Stephen R. Lampl 09-19-2009 08:00 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090919 SATURDAY - - at CrossFit Sonora

Warm-up:
[/B][/I][B]500m Row (1000m): [/B]4:02
[B]2 X 50 jump rope singles
2 X 10 box jumps [/B](18"?)
[B]2 X 10 GHD sit-ups

[/B][I][B]WOD: For Time:
[/B][/I][B]Run 800m
21 Kb Swings (1.5 Pood)
21 SDHP (65#)
Run 800m
15 Kb Swings
15 SDHP
Run 800m
9 Kb Swings
9 SDHP
[I]TIME = 18:27 (Rx'd)
[/I][/B][I]This one hurt, plain and simple! Runs were brutal (DOMS had set in from my Tabatas and Dead Lifts earlier in the week) and nearly half the run (to the 400m marker) was uphill at about a 6 - 7% grade. I ended up walking a good deal the second and third rounds. Downhills trashed my quads. The Kb swings and SDHPs were like rest breaks from the runs! Great workout and great programming, Josh!
[/I]

Gordon Cooke 09-20-2009 04:19 AM

Re: Steve's "I'm not aging quietly" log
 
I've done that workout before (or one very similar) and if I remember correctly, it was brutal. I'd have to check back through my logs for the time, but I remember the runs really slowing me down. Good job Steve:highfive:

Stephen R. Lampl 09-21-2009 12:29 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks for the encouragement, Gordon! I want to try this one again soon - - and when DOMS isn't making my behind feel as stiff as a board. This was a great workout!

[I][B]090920 REST DAY.[/B][/I]

Stephen R. Lampl 09-21-2009 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I]

Marianne Urbanski 09-22-2009 02:26 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;667672][I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I][/quote]

Yea... I'll slap you now.. Burpees are my LEAST FAVORITE thing of all time!! Ever since i did that stupid burpee challenge last year.... they suck no matter how you look at them.. GREAT JOB though!! :notworth:

Stephen R. Lampl 09-25-2009 09:35 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Marianne - - It is hard to believe that some @#^-)% exercise like burpees, which your PE coach [I][B]always[/B][/I] had you doing in high school, could suck so badly as an adult.

[I][B]090925 FRIDAY

[/B]Three rest days in a row -- work schedule and then not feeling well yesterday. Today........
[B]
Warm-up: [/B][/I][B]2500m Easy Row[/B][B]: [/B]Time = 10:32[B]Parallette Push-ups: 15 X 1

[I]WOD: [/I]Cleans - Skill work with Josh (CF Sonora)
PVC X 5 - 10 reps
45# bar X 5
95# X 10
115# X 3 [/B](Form got ragged quickly - - too heavy to get under bar quickly - - lots more practice necessary.
[B]95# X 5

Row 500m: [/B]1:42.

Dave Coughlin 09-25-2009 11:54 PM

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

After a longer-than-usual break between WODs, a form reset and quickie burner is always a highly productive day for me. The power clean work likely didn't tire you out too much for that 500m row, during which you were definitely moving.

Keep it up, and don't be afraid to pre-plan your week's programming ahead of time. I know it's not the randomness of CF main page programming, but you can still keep making some pretty solid progress.

Have a good weekend!

Stephen R. Lampl 09-26-2009 12:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;670192]Hey Steve:highfive:

After a longer-than-usual break between WODs, a form reset and quickie burner is always a highly productive day for me. The power clean work likely didn't tire you out too much for that 500m row, during which you were definitely moving.

Keep it up, and don't be afraid to pre-plan your week's programming ahead of time. I know it's not the randomness of CF main page programming, but you can still keep making some pretty solid progress.

Have a good weekend![/quote]

Thank you, Dave. Great suggestion on the planning. I really need to do that, and with my work venue becoming closer to home, I won't be traveling the extra two hours per work day....:-)

[I][B]090926 SATURDAY

[/B][/I][B]WOD (and warm-up)

[/B]Easy 5K Row: 22:56

[I]Now....off to work I go........[/I]

Stephen R. Lampl 09-28-2009 02:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090927 SUNDAY

REST DAY!

090928 MONDAY - - @ CROSSFIT SONORA

[/B][/I][B]Warm-up:
800m run/jog
Shoulder Pass thrus
Body circles
Samson stretch

WOD: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
TIME= 15:38
[/B][I]First 10 pull-ups were kipped, the rest jumping. I definitely feel not having had consistent workouts for the last month though it really felt good to do a longish workout!
Last "Angie" was on 090421: 28:38 as Rx'd. Before that was my "Angie" with jumping pull-ups @ 19:49! Happy to have shaved [U]4+ minutes[/U] off my scaled "Angie" time!
[/I]

Marianne Urbanski 09-28-2009 04:31 PM

Re: Steve's "I'm not aging quietly" log
 
Nice Steve.. that workout is a killer, jumping or not!! GREAT JOB doing it no matter what... and GREAT TIME!! :highfive:

Helen Lawson 09-29-2009 11:59 AM

Re: Steve's "I'm not aging quietly" log
 
Just checking in...and glad to see your still working hard! :)

And...wow...great Angie...but...thats a lot of jumping pull-ups! Any DOMs?

Stephen R. Lampl 09-29-2009 08:50 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;671309]Nice Steve.. that workout is a killer, jumping or not!! GREAT JOB doing it no matter what... and GREAT TIME!! :highfive:[/quote]

[quote=Helen Lawson;671785]Just checking in...and glad to see your still working hard! :)

And...wow...great Angie...but...thats a lot of jumping pull-ups! Any DOMs?[/quote]

Thank you both for stopping by! I [U]promise[/U] I will get back to your logs one of these years....crazy work schedule - - first day at my assigned store where I'm now training as an assistant manager - - - absolutely crazy and not even a really busy day! And to think I thought I was busy sometimes in my old life.....:rofl::rofl:

Helen, no DOMS to speak of.....but it tends to hit me a day later than many other people. Add the DLs we did with the CFT today and I might not be moving too fast in a couple of days.

Thanks both of you about my Angie!

Stephen R. Lampl 09-29-2009 09:16 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090929 TUESDAY

CF SONORA WORKOUT [/B]We're starting to get a lot of regular participants. We sent several (six / seven?) to CrossFit East Sacramento for the Fight Gone Bad Fundraiser last Saturday. I had to work, but was there with them in spirit.

[B]Warm-up
[/B][/I][B]500m row
3 X 10 GHD sit-ups
3 X 10 Back Extensions
3 X 10 DUs

[/B][I][B]WOD: CrossFit Sonora CFT; 1, 1, 1, 1, 1 of:
[/B][/I][B]Push-Press
Back Squat
Dead Lift
Post the max of each lift for total.
[I]Push-press: [/I][/B]
Warm up sets:
10 X weighted PVC (15#)
10 X 45#
5 X 65#
3 X 95#
3 X 115#
Working:
125# X 1
135# X 1
145# X 1
155# X F
[B]Best = 145#
[I]Back Squat:
[/I][/B]Warm-up sets:
Weighted PVC X 10
45# X 5
95# X 3
Working:
115# X 3
135# X 2
155# X 1
165# X 1
185# X 1 (Right on the ragged edge of form - - stopped here).
[B]Best = 185#
[I]Dead Lift:
[/I][/B]Warm-up sets:
45# X 10
135# X 5
225# x 5
Working:
275# X 1
295# X 1
315# X F
[B][U]Best = 295#[/U]
[/B][B]TOTAL: 625[/B]

Marianne Urbanski 09-30-2009 08:21 AM

Re: Steve's "I'm not aging quietly" log
 
NIce Total, Steve... how does this compare to your prior ones? I haven't ever done a total, but it seems brutal!! Hope work is going well!!

Stephen R. Lampl 10-01-2009 02:09 PM

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

Thanks! [I][B]LOVE [/B][/I]your new avatar - - rockin' the DLs!!

My best CFT (I think) is 655, the last one was 600 even (Don't have my log with me right now), so I felt pretty good about the other day's total, especially with my poor attendance record for workouts lately.

[I][B]090929 WEDNESDAY - - [/B][/I][B]REST DAY
[/B][I][B]
090930 THURSDAY - - [/B][/I][B]REST DAY (unplanned - too much on my plate today.....)
[/B]

Gordon Cooke 10-01-2009 06:23 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;673236]Hey Marianne,

Thanks! [I][B]LOVE [/B][/I]your new avatar - - rockin' the DLs!!

My best CFT (I think) is 655, the last one was 600 even (Don't have my log with me right now), so I felt pretty good about the other day's total, especially with my poor attendance record for workouts lately.

[I][B]090929 WEDNESDAY - - [/B][/I][B]REST DAY
[/B][I][B]
090930 THURSDAY - - [/B][/I][B]REST DAY (unplanned - too much on my plate today.....)
[/B][/QUOTE]

Great work on the CFT Steve. That is something I have never attempted yet, so I have no idea what my total would be. I have been doing SS style workouts lately, concentrating on form, so my worksets are in the 5 rep range. Not sure how that will translate to 1 and 3 RMs when I get back to doing straight crossfit. I hear you on the unexpected rest days. I have had a few of those in the last week or two because of work. Have to pay the bills:D

Helen Lawson 10-07-2009 05:21 PM

Re: Steve's "I'm not aging quietly" log
 
Hey... where'd you go? Hope all is ok! :)

Stephen R. Lampl 10-07-2009 09:55 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks for checking in on me, Helen. Things are interesting to say the least......
[I][B]
091001 - 091007 UNPLANNED REST DAYS.

[/B][/I]Too busy with work and varying schedules. Then yesterday, fell and did a face plant at work and look as though I came through on the losing end of a real "Fight Gone Bad." Nothing broken, but nursing messed up left knee, right wrist, and the right side of my face......hope to be less stiff in a couple of days and get back into it.

Gordon Cooke 10-08-2009 02:26 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;676618]Thanks for checking in on me, Helen. Things are interesting to say the least......
[I][B]
091001 - 091007 UNPLANNED REST DAYS.

[/B][/I]Too busy with work and varying schedules. Then yesterday, fell and did a face plant at work and look as though I came through on the losing end of a real "Fight Gone Bad." Nothing broken, but nursing messed up left knee, right wrist, and the right side of my face......hope to be less stiff in a couple of days and get back into it.[/QUOTE]


Ouch!!! Here is wishing you a speedy recovery Steve. Take care.

Nancy Cohen 10-08-2009 07:38 AM

Re: Steve's "I'm not aging quietly" log
 
Holy cow, Steve!! Hope you recover quickly. :)

Marianne Urbanski 10-08-2009 08:02 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;676618]Thanks for checking in on me, Helen. Things are interesting to say the least......
[I][B]
091001 - 091007 UNPLANNED REST DAYS.

[/B][/I]Too busy with work and varying schedules. Then yesterday, fell and did a face plant at work and look as though I came through on the losing end of a real "Fight Gone Bad." Nothing broken, but nursing messed up left knee, right wrist, and the right side of my face......hope to be less stiff in a couple of days and get back into it.[/quote]

Wishes for a Speedy recovery being sent from CT to you!! :)

Hope you are back to the gym soon.. Your training should be over soon, right? Man... I never knew there could be so much training for coffee!! (haha.. only kidding.. I can't even pronounce half of the options at starbucks!!)


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