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Samantha Aurelio 01-16-2009 08:37 PM

Re: Steve's "I'm not aging quietly" log
Just stopping in and catchin' up -- good stuff! Yayy affiliate gyms!
Are you just adding burpees every day?!? CRAZY!
Good job on your WOD! :highfive:

Stephen R. Lampl 01-16-2009 10:33 PM

Re: Steve's "I'm not aging quietly" log
[QUOTE=Elizabeth Terris;494854]Nice clean push up wod! and the 32 Burpups! I am looking forward to connecting when you are here in SD! getting kids ready for school. TTFN.[/QUOTE]

Thanx, ET. SD will be great. Already getting butterflies in my stomach. There will be so many awesome peopel there! Sorry this reply is so cryptic - can't get my laptop to work on my daughter's DSL, so using the Blackberry...

Stephen R. Lampl 01-17-2009 12:04 AM

Re: Steve's "I'm not aging quietly" log
[QUOTE=Samantha Aurelio;495442]Just stopping in and catchin' up -- good stuff! Yayy affiliate gyms!
Are you just adding burpees every day?!? CRAZY!
Good job on your WOD! :highfive:[/QUOTE]
Hey Samantha, thanks for stopping by! Yup...doin' the New Year's Challenge, which is to do two burpups for each day. It's a pain when you miss a day or two! Thanks for the props on today's WOD too! We had a suckfest party at the affiliate!

Helen Lawson 01-17-2009 09:52 AM

Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;493781] I am studying and developing a business plan with respect to possible affiliation here in Sonora. We really need an affiliate. I've a firefighter friend who also is motivated to get one going, so we're looking into this kinda as a team.

... Additionally, I have nearly ZIP for knowledge about oly lifts. But everyone has said - - go NOW .....I'll learn the lifts before I develop long-term bad habits, etc. [/QUOTE]

Wow...i'm so excited for you! An affiliate! :highfive: I'm so jealous!

I hope you don't mind the suggestion, but : See if you can find an olympic weightlifting coach in your area. Tell him what your up to and see if he'd be interested in working with you, both to learn the lifts, learn how to coach the lifts and to be associated with the affiliate in some way. Olympic coaches have years of experience that you just can't pick up in a 2 day cert. It would be great to have one on staff at your affiliate to teach a few weekly skills classes. Also, olympic coaches usually have a similar space and equipment to what an affiliate would need. Hope you don't mind the ideas.

Stephen R. Lampl 01-17-2009 02:00 PM

Re: Steve's "I'm not aging quietly" log
I forgot to put the warm-up for Friday (01/16/09) in my log entry. Nothing fantastic, [B]except[/B] part of the warm-up was a 600m run. While I did not run, but more rather jogged [B]s l o w l y[/B], 600m was the longest continuous distance I've subjected by R/knee to [B][U]without pain or discomfort[/U][/B] in nearly two years!!! [I][B]WOO HOO!![/B][/I]

To say the least, I am really pleased!!

Stephen R. Lampl 01-18-2009 01:29 AM

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

Thanks!! I don't know how quickly or well things will progress as of yet regarding affiliation, but that is the plan. I'm definitely on the right track developing a business plan, and if all works out in the scheme of things, Lord willing, it will happen.

Thanks so much for the suggestion on the strength coach. Unfortunately, don't really have one in the area except, perhaps at the junior college. There are a couple of really knowledgeable guys doing CF at my globo; one I believe did the barbell cert a bit ago and he's been helping me when he was there....I hope to have some training under my belt by the time I hit the cert.....I may also see If I can get to one of the closer (an hour plus away) affiliates a couple of times before I go........I figure I can't learn too much right now....

Stephen R. Lampl 01-18-2009 01:50 AM

Re: Steve's "I'm not aging quietly" log
[B]Saturday 090117[/B]

Unplanned [I][B]REST DAY.[/B][/I] Still out of town and full schedule.

Stephen R. Lampl 01-19-2009 08:52 PM

Re: Steve's "I'm not aging quietly" log
[I][B]Saturday 090117[/B][/I]

[I]Forgot to mention that I walked the roadway atop Shasta Dam with my daughter and her friend. Out and back X 2 = 3 miles. Absolutely beautiful day too!

Was going to upload a photo, but can't get it to attach......I'll try later.


Stephen R. Lampl 01-19-2009 09:25 PM

Re: Steve's "I'm not aging quietly" log
[I][B]SUNDAY 090118

Warm up:
[/B]Walk .25 miles. [B][COLOR=Red][COLOR=Navy]RUN* [/COLOR][COLOR=Black]approx 1 mile!!!! [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Broke this into two 1/2 mile segments, with only a break for traffic and to cross street. [B]This may as well be a [COLOR=Red]PR! [/COLOR][/B][COLOR=Red][COLOR=Black]I haven't run that far since before my R/knee injury! NO PAIN!!! HOOOOOOOAHHHHHHHH!!

Push-ups: 18, 14, 10, 7, 6, 5, 6, 6 = 72 (6)
Sit-ups (unanchored): 14, 14, 15, 15, 13, 14, 12, 15 = 112 (12)
Squats: 14, 12, 11, 10, 10, 9, 11, 11 = 88 (9)

Totals = 272 (27 - strict CF total). [/B]RATS....this was 17 less than on 12/8.

[B]Cool Down:
Walk 200m / run 200m up 10% grade X 2 [/B](not timed).

[B]New Year's Challenge: Day 18 X 2 = 36 burpups. [/B]No pull-up bar available today, so did double the number of strict burpees.
[B]36 X 2 = 72 burpees.

[COLOR=Navy](*) Note: [/COLOR][/B][COLOR=Navy]I've developed the bad habit over the years of running heel-toe. I guess not having run for the past 21 months allowed me to re-learn properly. Almost all steps/paces during my run were landed on the flat of the foot - - possibly like POSE? I felt much more powerful in my strides and lifting my knees higher as I took them felt like it increased my speed. It seems like the strides take less effort at greater speed too. That was really cool, until I started going down hill and found it hard to slow down.....[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 01-19-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
[I][B]MONDAY 090119:

Worked out at CrossFit Redding.

Jump Rope 2:00 approx. [/B]Tried double-unders. No dice, so all singles.
[B]30 squats
15 KTEs
16 push-ups
3 burpees
2 pull-ups
2 star-jumps

WOD: 21 - 15 - 9 For time
1/2 BW Dead Lifts (95#)
Time = 7:34
[/B]This was a LOT harder than it looked. DL form started to suffer / back got soft as time progressed. Had to break burpees into groups. Got [U]seriously[/U] gassed!

[B]Explosive Strength Training = Tire (16") and Box (20") Jumps[/B]
[B]Approx 30 tire jumps (lost count)
70 Box Jumps
Total = 100 approx.

New Year's Challenge: Day 19 X 2 = 38 burpups.


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