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

Carter Jee 04-08-2009 04:29 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Keith Walker;561251]Look at all this work! AWESOME STEVE!!! congrats on the PR's........glad to see you ran into the same issue I did with the WOD. Those 5 PJ's were getting to me.
the gymnastics certs sounds cool![/QUOTE]

yeah.... steve killed that WOD!!! great work!!!

keith... you should go to a gymnastics cert... it'll be right up your alley!!!!

there's an L-sit hold competition on day 2.....

carter

Keith Walker 04-08-2009 03:11 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Carter Jee;561263]yeah.... steve killed that WOD!!! great work!!!

keith... you should go to a gymnastics cert... it'll be right up your alley!!!!

there's an L-sit hold competition on day 2.....

carter[/QUOTE]

that would be cool, however, the other day I was at the gym and this guy about my height did an L-sit for almost 30 seconds longer than mine! I was humiliated hahaha well not really b/c my legs are huge and his were pretty average! :yikes: did I just say that?! how rude! :smiley_ev

I need to go back to work on those anyway :stir:

Stephen R. Lampl 04-09-2009 10:17 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;561263]yeah.... steve killed that WOD!!! great work!!!

keith... you should go to a gymnastics cert... it'll be right up your alley!!!!

there's an L-sit hold competition on day 2.....

carter[/quote]

Thanks, Carter. Keith would do great at the Gymn. Cert! L-sit competition sounds like fun. Gonna practice those......

Stephen R. Lampl 04-09-2009 10:21 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;561771]that would be cool, however, the other day I was at the gym and this guy about my height did an L-sit for almost 30 seconds longer than mine! I was humiliated hahaha well not really b/c my legs are huge and his were pretty average! :yikes: did I just say that?! how rude! :smiley_ev

I need to go back to work on those anyway :stir:[/quote]

You'll knock those L-sits dead, Keith! Heck, if I can hold up these old tree-trunks of mine, you can surely hold those huge, sparkly legs of yours up for record time! Go get 'em! :D

Stephen R. Lampl 04-09-2009 10:30 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;561251]Look at all this work! AWESOME STEVE!!! congrats on the PR's........glad to see you ran into the same issue I did with the WOD. Those 5 PJ's were getting to me.
the gymnastics certs sounds cool![/quote]

Got my posts/replies backwards, I guess. Thanks for the props, Keith. So, if technique is my friend, why does it always play so hard to get? :rofl:. Really, it is encouraging when something just falls right into place.

Pretty excited about the cert. Looking forward to learning more about my body's functional capabilities.

Stephen R. Lampl 04-09-2009 10:41 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090408 WEDNESDAY

REST DAY.


090409 THURSDAY

[/B]Took good friend (who wasn't supposed to drive long distances) to out of town medical appointment. No chance for workout today.
[/I]

Stephen R. Lampl 04-11-2009 12:23 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090410 FRIDAY

[/B]Short on time today - - Quick shot at the Main Page WOD (CrossFit Total).

[B]Warm-up: Versa Climber[/B] 5:00 / 70 SPM approx. / 10 - 12" steps
[B]Pull-ups - Pronated grip: 6 X 1 set [/B](dead hang, full extension).

[B]WOD: CrossFit Total.

Shoulder Press:
WU: PVC X 10, 45# X 10, 95# X 5
Working: [COLOR=Navy]135# X 1[/COLOR], 145# X F, 140# X F [/B](almost - couldn't lock out). Think I took too big a jump from 135. Think I'd have had 140 if I hadn't gone to 145 first!

[B]Back Squat: [/B](Did these barefoot)
[B]WU: PVC X 10, 95# X 10, 135# X 5
Working: 185# X 2, [COLOR=Red]205# X 2 - PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]These felt more solid than ever before. Reps at 185 (old PR) felt easy, first rep at 205 felt shaky and form started to go. Really concentrated for rep #2 and drove hard from heels. This one was difficult!

[B]Dead Lift: [/B](Also barefoot)
[B]WU: PVC X 10, 45# X 10, 135# X 10, 185# X 5
Working: 225# X 5, 275# X 2, [COLOR=Red]315 X 1 - PR! [/COLOR][/B][COLOR=Red][COLOR=Black]Felt good and solid!

[B]CFT = [COLOR=Red]655 = +35# PR.[/COLOR][/B][COLOR=Red][COLOR=Black] Last CFT = 620 090318.[/COLOR][/COLOR]
[/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 04-12-2009 07:48 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090411 SATURDAY

[/B]No workout :(. Gobs of paperwork for new job and prep for long trip.

[/I][I][B]
090412 SUNDAY

REST DAY. [SIZE=5][COLOR=RoyalBlue]HAPPY EASTER![/COLOR][/SIZE][/B][/I][I]

[/I]

Samantha Aurelio 04-12-2009 08:07 AM

Re: Steve's "I'm not aging quietly" log
 
Happy Easter :)

by the way -- love reading your blog - yay! :D

Helen Lawson 04-13-2009 11:35 AM

Re: Steve's "I'm not aging quietly" log
 
Do you know that it was only back in October 2008 that you PR'd your deadlift at 255?

Amazing improvement! :highfive:

Stephen R. Lampl 04-14-2009 10:57 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;564919]Do you know that it was only back in October 2008 that you PR'd your deadlift at 255?

Amazing improvement! :highfive:[/quote]

Thank you! I really appreciate all the encouragement you've given!

Stephen R. Lampl 04-14-2009 11:29 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090413 MONDAY.

[/B][/I][B]REST DAY.[/B] (Unplanned. Gobs of paperwork and GTG errand runs for new upcoming job. Yea job!! BLEH - - no time to work out :(.


[I][B]090414 TUESDAY

[/B][/I]Really hard to get motivated lately. Today was a "kick myself in the butt and push" day.
[I][B]
Warm Up: [/B]
[B]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2 - [/B]Added SPTs, Body Circles, Trunk Rotations, Air Squats 25 X 1.
2nd WU set, GHD sit-ups and back ext. to 25 reps.

[/I][I][B]Warm up sets:
DLs: 45# X 15, 95# X 12.
HPC: PVC X 15, 45# X 10, 95# X 5
PJs: PVC X 10, 45# X 10, 95# X 3[/B][/I]
[I]
[B]WOD: Main Page:
Five rounds for time of:
155# Dead Lift X 12 reps [COLOR=Navy](155#)[/COLOR]
155# Hang Power Cleans X 9 reps > [COLOR=Navy](95#)[/COLOR]
155# Push Jerks X 6 reps > [COLOR=Navy](95#)[/COLOR]
[/B][B]Note:[/B] Started to do this WOD; DLs felt strong at 155#, but right hamstring felt "funny" - like it wanted to cramp or spasm. Had to stop just seven reps in.....

[B]HPC work:
95# X 5, 100# X 5, 105# X 5, 110# X 1, F, F, F, F. WTH? [/B]Could not, for the life of me, get this back up.

[B]Pull-up practice: [/B]Mixed DH, Kipping, and a few rope pull-ups. Not counted. Did perhaps 25....

[B]WOD: [/B]Had to do [U]something[/U] useful today!
[B]Thrusters: For time:
45# X 100 reps. Rack the bar or hold in hang position only to rest.
Time: 7:43
[/B]First 20 reps unbroken, the rest in sets of 5. Did not have to drop/reset bar. Got me into the "suck zone"[/I][I] for sure.

[/I]

Christin Street 04-15-2009 05:47 PM

Re: Steve's "I'm not aging quietly" log
 
I can't imagine doing 100 thrusters at any weight! Nice job!

Stephen R. Lampl 04-15-2009 10:02 PM

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

Man, am I sore today!

Stephen R. Lampl 04-15-2009 10:03 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090415 WEDNESDAY

[/B][/I]Traveling today/tomorrow. No workout possible today. Hope to get one in tomorrow.....

Keith Walker 04-16-2009 03:20 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;566351][I][B]090413 MONDAY.

[/B][/I][B]REST DAY.[/B] (Unplanned. Gobs of paperwork and GTG errand runs for new upcoming job. Yea job!! BLEH - - no time to work out :(.


[I][B]090414 TUESDAY

[/B][/I]Really hard to get motivated lately. Today was a "kick myself in the butt and push" day.
[I][B]
Warm Up: [/B]
[B]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2 - [/B]Added SPTs, Body Circles, Trunk Rotations, Air Squats 25 X 1.
2nd WU set, GHD sit-ups and back ext. to 25 reps.

[/I][I][B]Warm up sets:
DLs: 45# X 15, 95# X 12.
HPC: PVC X 15, 45# X 10, 95# X 5
PJs: PVC X 10, 45# X 10, 95# X 3[/B][/I]
[I]
[B]WOD: Main Page:
Five rounds for time of:
155# Dead Lift X 12 reps [COLOR=Navy](155#)[/COLOR]
155# Hang Power Cleans X 9 reps > [COLOR=Navy](95#)[/COLOR]
155# Push Jerks X 6 reps > [COLOR=Navy](95#)[/COLOR]
[/B][B]Note:[/B] Started to do this WOD; DLs felt strong at 155#, but right hamstring felt "funny" - like it wanted to cramp or spasm. Had to stop just seven reps in.....

[B]HPC work:
95# X 5, 100# X 5, 105# X 5, 110# X 1, F, F, F, F. WTH? [/B]Could not, for the life of me, get this back up.

[B]Pull-up practice: [/B]Mixed DH, Kipping, and a few rope pull-ups. Not counted. Did perhaps 25....

[B]WOD: [/B]Had to do [U]something[/U] useful today!
[B]Thrusters: For time:
45# X 100 reps. Rack the bar or hold in hang position only to rest.
Time: 7:43
[/B]First 20 reps unbroken, the rest in sets of 5. Did not have to drop/reset bar. Got me into the "suck zone"[/I][I] for sure.

[/I][/QUOTE]

Congrats on the upcoming new job!

100 thrusters?! wow! that sounds pretty miserable!
Good job on the HPC's. you did a lot of work, don't sweat the DT WOD.....it's good you listened to your body and stopped. Avoiding an injury is much more important! :D

Elizabeth Terris 04-16-2009 03:48 AM

Re: Steve's "I'm not aging quietly" log
 
Fabulous on the job front
I bet you are sore after 100 thrusters. Nice time under 8!

Nancy Cohen 04-16-2009 02:34 PM

Re: Steve's "I'm not aging quietly" log
 
100 Thrusters. Ugh. Will you be doing that again?!

Stephen R. Lampl 04-17-2009 10:27 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;567467]Congrats on the upcoming new job!

100 thrusters?! wow! that sounds pretty miserable!
Good job on the HPC's. you did a lot of work, don't sweat the DT WOD.....it's good you listened to your body and stopped. Avoiding an injury is much more important! :D[/quote]

Thanks, Keith (on both fronts). Job's going to be a blast - - great folks I previously interacted with through my old department.

I was kinda bummed for backing off on the WOD......but you are sooooo correct.

Stephen R. Lampl 04-17-2009 10:35 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;567485]Fabulous on the job front
I bet you are sore after 100 thrusters. Nice time under 8![/quote]

Thanks, ET! How did you know?.......Worst DOMS I've ever had.

Stephen R. Lampl 04-17-2009 10:37 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;568148]100 Thrusters. Ugh. Will you be doing that again?![/quote]

Boy, do I hear you! Yup....if for any reason, to prevent my EVER having DOMS this badly again....:rofl: (watching me go up and down stairs is hilarious)!

Stephen R. Lampl 04-17-2009 10:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090416 THURSDAY and
090417 FRIDAY

[/B]Both spent GTG driving around the Long Beach / O.C. area visiting relatives. CF boxes in the area are closed tomorrow (Saturday) for the So Cal Qualifiers. Wish I had time to go as a spectator......
[/I]

Stephen R. Lampl 04-21-2009 01:35 PM

Re: Steve's "I'm not aging quietly" log
 
090418

Really broken WO schedule due to job preparations, travel, and poor motivation.

At "major" chain globo (which shall remain nameless) in Long Beach, CA today. Cardio gear on a different floor from weights. WT?

Warm-up:
Recumbent stationary cycle 15:00 / L6 / 100 watts.
CFWU-modified X 2.
Jump rope singles 2:00. Tried for a couple of DUs; kept missing just on singles...
Goblet squats 1.5 pood (55# Db) 10 reps X 5.

WOD
Front squats: warm-up 45# X 15
Working: 95# X 5, 115# X 5, 125# X 5 (last rep felt form going), 115# X 5, 115# X 5.

Pull-up work:
Dead hang (mixed grips): 5, 5, 6, 7, 4, 3, 5, 3, 2. Total-40.
Kipping (got it back!) 10, 10, 10, 5, tried 10 butterfly kips. Not sure on these. Total-45.


090421 - Workout at small globo in Cottonwood, AZ.

Warm-up: Elliptical trainer 10:00 / L3 / 120 SPM
CFWU X 2.

WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts.

Pull-up "therapy"
Dead hang: 2, 3, 3, 3, 3, 3, 2, + 6 kipped=25. Kipping really starting to come along. Getting chin over bar consistently.

Charles Bennington 04-21-2009 03:32 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;571512]
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts. [/QUOTE]

Lack of proper diet and workouts be damned, that's a freaking awesome PR!

Delita Wright 04-21-2009 05:11 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, WHOA on ANGIE! No whining allowed on performances like that. I feel ya on the diet and working out, tho. Basically, looka you go fella! I believe I can remember when? What's not to like? Delita

Stephen R. Lampl 04-22-2009 11:56 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer: [/B]10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
[B]CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm-up:
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
[COLOR=Red]320 X 1 PR!
[COLOR=Black]325 X F
325 X F
315 X 1
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is ([/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]wfs) [/COLOR][/COLOR][URL="http://www.vimeo.com/4281041"][/URL][URL]http://www.vimeo.com/4281041[/URL] .

Bob Guere 04-22-2009 12:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;572321][I][B]090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer: [/B]10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
[B]CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm-up:
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
[COLOR=Red]320 X 1 PR!
[COLOR=Black]325 X F
325 X F
315 X 1
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is ([/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]wfs) [/COLOR][/COLOR][URL]http://www.vimeo.com/4281041[/URL] .[/quote]

Hey Steve! Good PR! Don't forget NOT to jerk the weight off the floor...SQUEEZE it off the floor. That video rep your hips got ahead of your shoulders from the get go!

Still, nice PR. Now I have to get one tonight. :)

Stephen R. Lampl 04-22-2009 12:03 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;571600]Lack of proper diet and workouts be damned, that's a freaking awesome PR![/quote]

[quote=Delita Wright;571667]Steve, WHOA on ANGIE! No whining allowed on performances like that. I feel ya on the diet and working out, tho. Basically, looka you go fella! I believe I can remember when? What's not to like? Delita[/quote]

Thank you both! You make me feel better, tho I wasn't really whining, just being realistic. My recent diet would make [I][B]any[/B][/I] diet guru happy to have me aboard...:rofl: Anyway, I didn't think of it as a PR just because my time was off by about nine minutes. It felt good to get through it - - my motivation is starting to return.....:pepper::pepper:.

Stephen R. Lampl 04-22-2009 12:08 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Bob Guere;572326]Hey Steve! Good PR! Don't forget NOT to jerk the weight off the floor...SQUEEZE it off the floor. That video rep your hips got ahead of your shoulders from the get go!

Still, nice PR. Now I have to get one tonight. :)[/quote]

Bob,

Thanks so much for visiting my log and for the training assistance/feedback! I didn't even feel the jerking movement!

Hope all is well with you and yours and CF Cal City! I feel a PR coming for you....

Nancy Cohen 04-22-2009 01:16 PM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve, congrats on deadlift pr. 320..WOW!

Are you getting past your "lack of motivation" phase? I think I'm over mine, thank goodness. Took about 4 days to just play...surf, bike, walk, surf more...now I'm ready to get back to some more CF.

Stephen R. Lampl 04-22-2009 01:30 PM

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

Thanks on the DL PR. Yup, I think my motivation is slowly coming back. The trip and seeing relatives has helped take my mind off things. Now to just fix the awful diet I've undertaken lately...

Carter Jee 04-22-2009 05:38 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;572321][I][B]090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer: [/B]10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
[B]CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm-up:
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
[COLOR=Red]320 X 1 PR!
[COLOR=Black]325 X F
325 X F
315 X 1
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is ([/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]wfs) [/COLOR][/COLOR][URL]http://www.vimeo.com/4281041[/URL] .[/QUOTE]

damn steve!!! that's an awesome deadlift effort!!!!!!!!!

keep it up!!!

carter

Charles Bennington 04-22-2009 05:53 PM

Re: Steve's "I'm not aging quietly" log
 
58 years old and deadlifting what +90% of the gym going population in their 20s and 30s can't...:notworth:

Keith Walker 04-22-2009 06:24 PM

Re: Steve's "I'm not aging quietly" log
 
Steve! WOOHOO!! Way to go on the DL PR!! DANG MAN!! That is awesome! :pepper::super::kicking0:

Justin McGinley 04-22-2009 09:35 PM

Re: Steve's "I'm not aging quietly" log
 
320?!!

Wowsers. You just tied my PR. Nice work!

Jenna Dodge 04-23-2009 07:21 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve! Just catching up on your log...been busy!

320# DL?!!???! Wow! That is amazing! Got any video?

Stephen R. Lampl 04-23-2009 04:37 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;572602]damn steve!!! that's an awesome deadlift effort!!!!!!!!!

keep it up!!!

carter[/quote]

Thank you, Carter! I finally think I'm getting out of my slump....

Stephen R. Lampl 04-23-2009 04:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;572613]58 years old and deadlifting what +90% of the gym going population in their 20s and 30s can't...:notworth:[/quote]

You are too cool, Chuck, Thanks! I figure, with you and Patrick setting the bar, I have great goals to shoot for....age be darned! :pepper:

Stephen R. Lampl 04-23-2009 04:42 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;572757]320?!!

Wowsers. You just tied my PR. Nice work![/quote]

Thank you, Justin! It was a S L O W pull from the ground, but it went.

Stephen R. Lampl 04-23-2009 04:44 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jenna Rettenmayer;572944]Hey Steve! Just catching up on your log...been busy!

320# DL?!!???! Wow! That is amazing! Got any video?[/quote]

Thanks, Jenna! Here is the vid I posted. It was after I hit my PR (this one was at 315# and pretty ragged) - - I tried to yank it off the ground and led with my hips.....[I][COLOR=Red][COLOR=Black]([/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]wfs) [/COLOR][/COLOR][URL]http://www.vimeo.com/4281041[/URL] .


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