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

Stephen R. Lampl 06-04-2010 01:00 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100604 FRIDAY

Warm-up
[/B][/I]400m run
15 squats
15 box jumps 24"
10 pull-ups
10 ring dips
15 push-ups

[I][B]Strength WOD: Shoulder Press 3, 3, 3, 3, 3.
[/B][/I]Warm-up:
10 X 45#
5 X 65#
-------------
85# X 3
95# X 3
105# X 3
115# X 1, Fail on 2, 3.
115# X 2, Fail 3.
[B]115# = 10# PR [/B](Since my reset) over 1RM of 105#

[I][B]WOD: Death my 10 meters. [/B]With a continuously running clock, run 10m the first minute, 2 X 10m the second, 3 X 10m the third, and so on to failure.
[/I][B]Got 12 rounds/minutes. [/B][I]Started to get gassed during the tenth......[/I]

Marianne Urbanski 06-04-2010 01:05 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;792834][I][B]100604 FRIDAY

Warm-up
[/B][/I]400m run
15 squats
15 box jumps 24"
10 pull-ups
10 ring dips
15 push-ups

[I][B]Strength WOD: Shoulder Press 3, 3, 3, 3, 3.
[/B][/I]Warm-up:
10 X 45#
5 X 65#
-------------
85# X 3
95# X 3
105# X 3
115# X 1, Fail on 2, 3.
115# X 2, Fail 3.
[B]115# = 10# PR [/B](Since my reset) over 1RM of 105#

[I][B]WOD: Death my 10 meters. [/B]With a continuously running clock, run 10m the first minute, 2 X 10m the second, 3 X 10m the third, and so on to failure.
[/I][B]Got 12 rounds/minutes. [/B][I]Started to get gassed during the tenth......[/I][/quote]

NICE!!! Great job on that death by 10 meters!! Those "death by's" really are decieving!

Laurie Smith 06-04-2010 01:57 PM

Re: Steve's "I'm not aging quietly" log
 
Awesome work! Sprints are killer!!:eek:

Stephen R. Lampl 06-05-2010 12:51 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;792837]NICE!!! Great job on that death by 10 meters!! Those "death by's" really are decieving![/quote]

[quote=Laurie Smith;792865]Awesome work! Sprints are killer!!:eek:[/quote]

Thanks, Marianne and Laurie! I did a bit better than I thought I would, but I'd love it if I could get my endurance up........legs felt fine, just ran outta wind!

Stephen R. Lampl 06-05-2010 12:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100605 SATURDAY - - CrossFit Total Day @ CF Sonora!

Warm-up:
[/B][/I]400m Run
15 squats
15 box jumps (used a lower height but tried to "rip" these out without a break)
10 pull-ups
10 ring dips
15 push-ups

[I][B]WOD: CrossFit Total.
[/B][/I][B]Shoulder Press [/B]= 125. Post-reset PR, but still a bit off my best lift.
[B]Back Squat[/B] = 215. [B]30# PR![/B]. I"ve gotten up 225# before, but not with good form. This one was good, according to Coach!
[B]Dead Lift [/B]= 295. Off my PR, but oh well.......
[B]CFT: 635.
[/B][I]Best CFT was 660. Last one (not quite a year ago) was 600. Moving in the right direction, at any rate![/I]

Benjamin R. Greene 06-05-2010 05:04 PM

Re: Steve's "I'm not aging quietly" log
 
Congrats on all the new PRs. You are definitely heading in the right direction.

Stephen R. Lampl 06-05-2010 09:35 PM

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

Dave Coughlin 06-06-2010 07:10 AM

Re: Steve's "I'm not aging quietly" log
 
Nice total, Steve. I had forgot you did the reset; nevertheless, the 5% increase is quite remarkable.

Nice work with death x10m. I always forget about that one....

Stephen R. Lampl 06-06-2010 11:38 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Ben and Dave!

Dave, talking about the CFT increase in percentages like you did makes me feel even better! Looks like there's lots of density work in my future. I definitely feel progress with the squats - - posterior chain is working a lot more efficiently - I am also noticing it with my running.

I appreciate the encouragement and motivation!

Stephen R. Lampl 06-06-2010 11:40 AM

Re: Steve's "I'm not aging quietly" log
 
100606. SUNDAY. -- Rest Day!

Burpee Challenge Day 6. 6 burpees (21).

Anthony Mattox 06-06-2010 08:10 PM

Re: Steve's "I'm not aging quietly" log
 
Congrats on the burpee challenge. I don't know much about it, but if it's a challenge and burpees are involved, I take my hat off to you. Good to meet a brother. I'm a Missouri State Trooper and am sooo looking forward to retirement. Ever ride in the motor unit? Congrats for making it to retirement and staying in such good shape. Need to swap patches sometime if you collect, I do. God bless, Tony

Stephen R. Lampl 06-08-2010 12:32 AM

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

I never did ride a motor while on the job. Rode recreationally and/or for transportation for a couple of years, but quit after that. Thanks for the kind retirement comment. I wish CF had been arounda few years ago!

Laurie Smith 06-08-2010 08:40 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;793487]100606. SUNDAY. -- Rest Day!

Burpee Challenge Day 6. 6 burpees (21).[/QUOTE]

I'm really rethinking this whole burpee thing. :o

Stephen R. Lampl 06-08-2010 12:10 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;794364]I'm really rethinking this whole burpee thing. :o[/quote]

Laurie....I hear you! So far, so good with just doing 8 in a row......:D

[I][B]100607 MONDAY

Warm-up:
[/B][/I]400m run
15 squats
15 box jumps (low height, but concentrated on explosiveness and not wasting movement)
10 pull-ups
10 ring dips
15 push-ups

[I][B]WOD:
Strength: [/B][/I][B]Front Squats 3, 3, 3, 3, 3.
[/B]W/U: 45# X 10, 55# X 5
Working:
75# X 3
95# X 3
135# X 3
165# X fail - took too big of a jump, I think....
(ran out of time to drop back down and try again).

[I][B]WOD: [/B][/I][B]AMRAP in 15 Minutes:
[/B]10 X Hang Power Snatch 75#/45# ---> 45#
15 Double Unders
[B]Score: 9 Rounds.
[/B][I]Double unders were hit and miss - - never got more than 4 or 5 in a row. Most were 1s or 2s.

Day 7 of Burpee Challenge - 7 burpees (28).

[B]100608 TUESDAY

Warm-up:
[/B][/I]400m Run
DROM
SPTs
Body Circles
10 Hip Extensions
10 GHD Sit-ups
10 squats
10 Pull-ups
10 Ring dips (7, plus 3 jumping assisted).

[I][B]WODs:
[/B][/I][B]"Cash in": Tabata Hammer Swings:
[/B]14, 14, 15, 14, 15, 15, 15, 16, 14. Score= 14 (117).
[I]Then......
[/I][B]21 - 15 - 9 for time of:
[/B]Power Cleans 135#/85# ----> 115#
Push-ups[B]
TIME: 7:34[/B]
[B]"Cash out": Tabata KTEs:
[/B]14, 5, 5, 5, 5, 6, 5, 5. Score= 5 (50). Grip went. Abs also smoked!

Burpee Challenge Day 8 (8 burpees - total to date 36).

Finished with 10 minutes of double under practice. Got only lots of 2s and 3s.......BLEH!

Nancy Cohen 06-08-2010 03:24 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, I left you a sarcastic message over on the "over 50" thread! :)

Stephen R. Lampl 06-08-2010 09:00 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;794538]Steve, I left you a sarcastic message over on the "over 50" thread! :)[/quote]

I replied to your sarcastic message over on the "over 50 thread!" :D

Marianne Urbanski 06-09-2010 05:48 PM

Re: Steve's "I'm not aging quietly" log
 
Steve:
What is your "cross fit" warm up you do (that you mentioned in my log).
Just wondering.. do you do 3 on/ 1 off? I am thinking if I want to do more strength, but I don't want to compromise the endurance stuff.. that is the magic question.. how do we have time for the strength AND the endurance stuff!!??!!

I have a goal to go to the masters next year, but I can't do a ring dip or muscle up, so I don't know if this is going to happen, but it is my goal.. want to join me? :)

Stephen R. Lampl 06-09-2010 08:49 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Marianne Urbanski;795176]Steve:
What is your "cross fit" warm up you do (that you mentioned in my log).
Just wondering.. do you do 3 on/ 1 off? I am thinking if I want to do more strength, but I don't want to compromise the endurance stuff.. that is the magic question.. how do we have time for the strength AND the endurance stuff!!??!!

I have a goal to go to the masters next year, but I can't do a ring dip or muscle up, so I don't know if this is going to happen, but it is my goal.. want to join me? :)[/quote]

Marianne,

I apologize for the long-winded response.......

The CF Warm-up I've done was (before CF Sonora opened and I was on my own):
Arm circles
Shoulder pass throughs
body circles
10 pull-ups
10 push-ups
15 hip extensions
15 GHD sit-ups
10 dips (usually bar dips, since I didn't have rings available then)
25 squats
10 burpees

My usual workout schedule used to be 2 on, 1 off, 3 on, 1 off. I've been trying 5 on 2 off, or 6 on 1 off, since the box does something everyday except Sunday. So far, I have done well with this programming, though my gains would be much better, I believe, if I went back to my old programming and ate better. The latter is really my current problem. Too much "crack" (or crap, if you will) in my diet. And you really have a valid point considering (your) busy schedule(s) and just simply not enough time for everything.

I also owe you an apology and have to eat some crow here.......I guess it's been a while since I really concentrated on doing some solid strength and skill stuff [I][B]before[/B][/I] a workout class. I did that today and had my proverbial butt handed to me!

I too am seriously considering competing in the Masters next year. I have a long way to go (deficient in a couple of lifts) and also need to get my muscle-up. Ring dips are here......just not always full ROM and no ability to go beyond about 10 X 1 on a good day......plus, my DUs still suck!

As for your goals, the muscle up and ring dips will come. Throw rings dips (assisted, if necessary - - jumping, or with bands, etc.) into your warm-ups every day. If you have time, instead of doing a set in your warm-up, try to knock out 3 X 10 any way you can (assisted as necessary). Also start working on MU progressions.

There are no two ways about it, I am going to have to devote at least one other session (or an additional hour or so) each day I work out to get solid enough "footing" to improve as I need to for the Masters. Though I'll be 60, I'll still need to be able to put over 200# overhead, have at least a 2X bodyweight dead lift, close to a 1.5X bodyweight squat, and DUs to even be competitive. I am no where near that at this point.

You have the determination and ability to succeed - - and you will. Just keep at it like you have! I'd recommend you check with a coach or a friend who knows your abilities and/or who can and will impartially critique your skills and form. Then concentrate on dialing in your problem areas.....

Hope this helps!

Stephen R. Lampl 06-09-2010 09:22 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100609 WEDNESDAY

4:00 p.m.
[/B][/I]"Interned" at on-ramp class observing Coach Nic.

[I][B]5:00 - 5:30 p.m. (Pre-Class)[/B]
[/I]Strength work: Push-ups on parallettes, 10 X 2, 15 X 1.
Tried Power Cleans at 135# (my 1 RM, I believe). Got [B]5!! (PR for reps), [/B]though I did rest 30 sec or so between reps. Did two as C&J, with one more like a shoulder press, the other one was almost good!

Skill work: Double Under practice (20 minutes total) interspersed throughout my time at the box. Got 6 once, all the rest were primarily by 3s......getting more consistent!

[I][B]Warm-up:
[/B][/I]400m run
DROM
Pass throughs
Body circles
Trunk rotations
10 air squats
10 X hip extensions
10 X GHD sit-ups
10 pull-ups
10 ring dips (got all ten, though not in a row.....)

[I][B]WOD: [/B][/I][B]AMRAP in 10:00 of:
[/B]15 Box Jumps 24" / 20"
10 Push Press 115#/85# ---> 95#
15 Pull-ups
[B]SCORE: 3 rounds + 15 box jumps
[/B][I]Shoulders were smoked - - started with 115# and couldn't even get more than one rep![/I] [I]Dropped to 95#.....box jumps are finally getting better....[/I]

Day 9 of Burpee Challenge; 9 burpees (45).

Stephen R. Lampl 06-10-2010 09:13 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100610 THURSDAY

Warm-up:
[/B][/I]250m row
DROM
Pass Thrus
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Squats (45# / 38#)
10 Pull-ups
10 Bar Dips
15 Push-ups

[I][B]WOD: For Time..
[/B][/I]1000m Row.
[B]Time: 3:47 [/B][I](Tied previous PR).
Then.....

[B]Split Jerk: [/B][/I]Find 1 Rep Max
[B]145#[I] - - 10# PR for me!
[/I][/B][I]Still find myself not getting down under the bar as much as I need to. Did the following work to try and improve form:
[/I]5, 5, 5, 5, 5 X 95#

[I]Did a little off the wall fun stuff with three others at the box:
[/I][B]Tabata Curls[/B] (yeah, I know......).
Four stations:
Reverse curls 18# bar
Regular curls @ 38#
Db curls (15#) to shoulder press
Hammer curls (15# Db).
[I]Didn't keep count - - this was [U]much harder[/U] than one would think.

Day 10 of Burpee Challenge - 10 Burpees (55).
[/I]

Benjamin R. Greene 06-10-2010 10:14 PM

Re: Steve's "I'm not aging quietly" log
 
Dude, one of the most true, yet depressing messages I have read in a long time. So, basically to even be able to compete in the Master's, I will need to train, um, lets' see, forty more years. :( Can I bring my walker?

By the way, Stephen, the "crack" diet should make you lose weight. What's up?;)

Laurie Smith 06-11-2010 08:24 AM

Re: Steve's "I'm not aging quietly" log
 
Tabata curls :rofl:

Stephen R. Lampl 06-11-2010 11:41 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Benjamin R. Greene;795868]Dude, one of the most true, yet depressing messages I have read in a long time. So, basically to even be able to compete in the Master's, I will need to train, um, lets' see, forty more years. :( Can I bring my walker?

By the way, Stephen, the "crack" diet should make you lose weight. What's up?;)[/quote]
Ben,

Ben,

Sent you a PM.....

Stephen R. Lampl 06-11-2010 11:43 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;796022]Tabata curls :rofl:[/quote]

Ya....that's what we though when we set up the workout.......until we actually did it. Geez........

Doing Filthy Fifty at our box later today.....hope 1) I can grip anything and 2) I can lift my arms enough for parts of the WOD.......:rofl::rofl:

Stephen R. Lampl 06-11-2010 05:50 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100611 unplanned rest day......

[/B][/I]Some sort of stomach bug - - hope I'm better for tomorrow's fund raiser at CrossFit Modesto....:o

Stephen R. Lampl 06-12-2010 06:03 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100612 SATURDAY

[/B][/I][B]FIGHT GONE BAD Fund Raiser at CrossFit Modesto
[/B]Three rounds of 5 one-minute bouts of the following:
Calorie Row
Sumo Dead Lift High Pull - 75# / 55#
Box Jumps 24" / 20"
Wall Ball Shots 20# @ 10' target / 14# @ 8' target
Push Press 75# / 55#
Rest precisely one miinute between rounds. Score is the total number of reps accomplished in all rounds. Missed reps (lack of full ROM, missed wall ball target, hips not opened on box jumps, etc.) don't count.
[I]Wanted to score closer to 300, but found myself running out of breath even though I had more in the tank. Ended up at 215 (1 rep less than the last time I did an Rx'd FGB about a year ago). Only missed on two reps (wall balls which didn't quite make the target in the last round) during the entire WOD! Really stoked about that![/I]

Laurie Smith 06-12-2010 06:38 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work, that's a gasser!

Stephen R. Lampl 06-12-2010 06:45 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;796565]Nice work, that's a gasser![/quote]

Thanks, Laurie. Wanted to break 300 so badly I could taste it, but I'm obviously not ready. Endurance......endurance......endurance....

Bill Hoogsteden 06-12-2010 07:57 PM

Re: Steve's "I'm not aging quietly" log
 
Steve-
Awesome FGB! You da man!:kicking0:

(At least you didn't puke during one of the rounds like I did!)

Stephen R. Lampl 06-12-2010 09:23 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=William Hoogsteden;796582]Steve-
Awesome FGB! You da man!:kicking0:

(At least you didn't puke during one of the rounds like I did!)[/quote]

Thanks, Bill! Didn't have enough steam left in me after the first round to puke! I wanted an O2 bottle sooooo bad! Is oxygen doping allowed during WODs? :stir::stir:

Benjamin R. Greene 06-13-2010 12:01 AM

Re: Steve's "I'm not aging quietly" log
 
Wow, awesome performance! I can't wait to try FGB.

Helen Lawson 06-13-2010 10:34 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve! Great work and lots of PRs lately! :highfive:

And....wasn't it you that kept telling Marianne and I that our wine curls were not 'functional'? :D At least we are practicing for an event that we do often in our every day life! We will however have to try tabata wine curls! :rofl:

Bill Hoogsteden 06-13-2010 06:25 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;796593]Thanks, Bill! Didn't have enough steam left in me after the first round to puke! I wanted an O2 bottle sooooo bad! Is oxygen doping allowed during WODs? :stir::stir:[/QUOTE]

:rofl::rofl:Steve, You make me laugh! I think we NEED it for FGB! :rofl:

Anthony Mattox 06-13-2010 09:19 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, you did good by my book on FGB - it's tough. Put me down for a bottle of O2 and a case, no, two cases of endurance. What in the world makes us punish ourselves so? Glad to see you bounced back from you self RXd rest day so quickly. Hope you had a good weekend as well - God bless.

Stephen R. Lampl 06-14-2010 12:35 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Benjamin R. Greene;796618]Wow, awesome performance! I can't wait to try FGB.[/quote]Thanks, Ben! You'll do great on FGB. Looking forward to reading your log entry!

[quote=Helen Lawson;796686]Hey Steve! Great work and lots of PRs lately! :highfive:

And....wasn't it you that kept telling Marianne and I that our wine curls were not 'functional'? :D At least we are practicing for an event that we do often in our every day life! We will however have to try tabata wine curls! :rofl:[/quote]Thanks, Helen. And yes.....you are correct. So.....touche' you got me! The only problem I foresee with Tabata wine curls is the possibility of splashing more out of your glasses than you keep in them.

[quote=William Hoogsteden;796811]:rofl:Steve, You make me laugh! I think we NEED it for FGB! :rofl:[/quote]I think we CrossFitters at one point or other in our workout careers develop some sort of convoluted perspective on things. I know that I took a perverse pleasure out of seeing all the funny looks I got at the globo gym (before CF Sonora was up and running) when I did "Virtual Shoveling." Talk about making one laugh. And there is nothing more difficult than (other than puking, perhaps) trying to get through a WOD when you start laughing......

[quote=Anthony Mattox;796847]Steve, you did good by my book on FGB - it's tough. Put me down for a bottle of O2 and a case, no, two cases of endurance. What in the world makes us punish ourselves so? Glad to see you bounced back from you self RXd rest day so quickly. Hope you had a good weekend as well - God bless.[/quote]Thanks, Tony! Weekend was great - - fantastic message at church today to help sum it up, and of course, fun at work. I don't know what makes us punish ourselves, but all I know is that when the workouts are done and we recover, we (at least I) feel great! I love it when I have more than enough energy to make it through the whole day! Blessings!

Stephen R. Lampl 06-14-2010 12:39 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100613 SUNDAY

REST DAY.

Catch-up day for Burpees (burpee challenge) - - days 11, 12, and then todays - 13. Total = 36.

[/B][/I]Did all 36 in three sets of 11, 12, and 13. Also played with a new set of parallettes I made yesterday. Did some full-ROM push ups:
1 X 20
2 X 10
Did all of these slow and methodically to get as deep as possible between the parallettes and really stretch the shoulders/chest.

Anthony Mattox 06-14-2010 08:08 PM

Re: Steve's "I'm not aging quietly" log
 
Excellent on the burpees. I'm about ready to build me a set of the bars. Where did you get the dimensions or did you just eyeball them. That's what I figured I would do at this point. Wasn't sure of the size pipe either. I bet you'll really be feeling the push-ups tomorrow. Makes a world of difference when you go that deep. God bless.

Stephen R. Lampl 06-15-2010 12:15 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Anthony Mattox;797240]Excellent on the burpees. I'm about ready to build me a set of the bars. Where did you get the dimensions or did you just eyeball them. That's what I figured I would do at this point. Wasn't sure of the size pipe either. I bet you'll really be feeling the push-ups tomorrow. Makes a world of difference when you go that deep. God bless.[/quote]
Tony,

Thanks! The parallettes are easy to make and are simply constructed from 1.5 inch PVC pipe, elbows, "T"s and end caps. The instructions were posted in the CrossFit Journal in 2003. I tried to attach the file with the article, but it is too large for the forum's limit. If you don't mind sending me a PM with your e-mail address, I'll e-mail you the file.

You are right - - they are fantastic for increasing the ROM on push-ups, but one can also use them for modified dips, L-sits and L-sit practice, and full ROM hand stand push ups.

Stephen R. Lampl 06-15-2010 12:52 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100614 MONDAY

CF Sonora WU
[/B][/I]1 mile jog/slow run
DROM
Pass throughs
Body Circles
Trunk Rotations
10 X hip extensions
10 pull-ups
10 X 10 second L-sit practice

[I][B] WOD:
[/B][/I][B]21-15-9 for time of:
Power Cleans 155#/95#----> 120#
Clapping Push ups
[/B]TIME: 12:08.
[I]Good weight for this WOD. Several missed reps - - hit and miss on the form, but still doable. Clapping push ups were HARD....did them in sets of 5 which degraded to 3s and then 2s at the end.....

[B]Skill / Strength work:
[/B][/I]1 X 5 of dead hang pull-ups with negatives
Box jumps (20") for speed/explosiveness of reps; 1 X 15, 2 X 10
DU practice - - about 10:00.

Laurie Smith 06-15-2010 09:11 AM

Re: Steve's "I'm not aging quietly" log
 
Clapping push ups are really hard, way to push through!!


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