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

Steve, thanks for posting the article on "Intensity". Was that the entirety of the article or is there more? And given that information, where can I find time range goals for various WOD's? do you know where I might find more info about applying this to my training?

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

[QUOTE=Bob Sorensen;522958]Steve, thanks for posting the article on "Intensity". Was that the entirety of the article or is there more? And given that information, where can I find time range goals for various WOD's? do you know where I might find more info about applying this to my training?[/QUOTE]

gday bob!

steve, it was a great idea to post the article on your log to get more exposure... i was thinking of starting a thread on the exercise forum for even more exposure...

freddy camacho from crossfit one world was the one who wrote the article... check out his gym's website (mostly w/f/s), crossfitoneworld.com

he does post time goals for WODs, but he does his own programming separate from mainsite.

what you could do if you want to follow the mainsite WOD, is the do it 7 days behind. that way you could see what times most crossfitters are posting up, and scale accordingly to your ability to get the time. it will take some planning on your part. be honest with yourself tho!! don't overestimate or underestimate your ability...

carter

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

G'day Carter and thanks for your help. I should mention that I'm kind of scared about intensity since last fall my blood pressure went through the roof,, like to where at first my doc said lie down till I tell you to get up. after meds I'm cleared for normal actvities. At present I'm doing the CFWU as a workout. taking approx 10 mins today, after stretching some and loosening up. using 10 reps per set except for pullups, which today I managed 5,5,5 jumping ones. Anyway thanks again and if ya have anymore advice ya can find my log Bob's return to fitness log.

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

[quote=Bob Sorensen;522958]Steve, thanks for posting the article on "Intensity". Was that the entirety of the article or is there more? And given that information, where can I find time range goals for various WOD's? do you know where I might find more info about applying this to my training?[/quote]

[quote=Carter Jee;523275]gday bob!

steve, it was a great idea to post the article on your log to get more exposure... i was thinking of starting a thread on the exercise forum for even more exposure...

freddy camacho from CrossFit one world was the one who wrote the article... check out his gym's website (mostly w/f/s), CrossFitoneworld.com

he does post time goals for WODs, but he does his own programming separate from mainsite.

what you could do if you want to follow the mainsite WOD, is the do it 7 days behind. that way you could see what times most CrossFitters are posting up, and scale accordingly to your ability to get the time. it will take some planning on your part. be honest with yourself tho!! don't overestimate or underestimate your ability...

carter[/quote]

Greetings to both of you, Bob and Carter!

I was going to suggest visiting the CrossFit Journal (Linked to the Main Page) and entering "Intensity" or "power output" in the search field. There are a number of articles I have run across on that subject - - I just didn't put two and two together. Funny how it took me slogging through "Fran" to finally "get it!"

Bob, the CFWU can be a real workout - - you can push yourself and get pretty winded if you want. The warmups which I've done at a couple of the affiliates I've visited [I][B]were[/B][/I] workouts for me.....but that's good - - meant I was plenty warmed up when I started the actual WOD, so it was easier to prevent injury.

Take advantage of scaling any workout you do to both your ability and to the level where you are certain of avoiding injury. Try to keep up the intensity (lessen the weight from that prescribed, as necessary) and drop the time it takes to do the work. Your power output over the work period will be higher.

Take care!

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

[I][B]FRIDAY 090220

REST DAY................................................Naw....couldn't knock off completely.

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 104
[B]Shoulder Dislocates
Body Circles
Arm circles
Trunk Rotations
Lat pull-downs 55# X 25
Stretching - particularly R/Achilles: [/B]Approx. 10:00

[B]WOD (from Main Page 090218)
[/B][/I][I]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.[/I]
[I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[I][B]Got 10:00 (10 rounds plus 9 pull-ups in 11th minute). [/B]I could not, for the life of me, get the other two pull-ups in the 30+ seconds I had left.....musta "hit the wall." [B]BLEH![/B][/I]
[I][B]
Short WO today - - took hunny to PT...
[/B][/I]

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

Your progress as a complete CrossFitter as a whole is so awesome to me Steve. I can't imagine what a beast you would have been if you hit this stuff in your 20s. Keep it up.

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

[quote=Charles Bennington;523542]Your progress as a complete CrossFitter as a whole is so awesome to me Steve. I can't imagine what a beast you would have been if you hit this stuff in your 20s. Keep it up.[/quote]

Gosh Chuck,

What a wonderful complement! No worries - - I am soooooo hooked, I can see myself doing this into my 80s or more. In a class right now with a 64 year old gal (just had double knee replacements). She'd never heard of CrossFit and her Masters Swimming coach talked her into taking the class. Needless to say, she is hooked too and doing stuff she'd never imagined, though it is scaled to her ability.

It's guys like you though, who continue to inspire me. I see you hoisting unbelievable weights and doing great gymnastic stuff and I say, gee, I [I][B]can[/B][/I] do that! It'll take time and I probably won't reach those levels, but I can push myself to the best of my abilities.

Thank you!

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

[QUOTE=Charles Bennington;523542]Your progress as a complete CrossFitter as a whole is so awesome to me Steve. I can't imagine what a beast you would have been if you hit this stuff in your 20s. Keep it up.[/QUOTE]

:yeahthat:

the death by pu's was awesome Steve! I am so proud of you--YOU inspire me!! Great work!

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

Steve...I've been reading your posts since you started and I have to tell you how impressed I am. Weren't you a charter member of the Dead Hang Pull-up Society? And now you're cranking out more than 50 in a WOD.

I told someone recently that we'd all like to have a little Steve Lampl in us. You're lucky; you've got it in spades! Keep up the great work!

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

[quote=Keith Walker;523601]:yeahthat:

the death by pu's was awesome Steve! I am so proud of you--YOU inspire me!! Great work![/quote]

Thanks, Keith. Can't sing, can't dance, so I'm glad something's finally coming together!

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

[quote=Kevin Hughes;523707]Steve...I've been reading your posts since you started and I have to tell you how impressed I am. Weren't you a charter member of the Dead Hang Pull-up Society? And now you're cranking out more than 50 in a WOD.

I told someone recently that we'd all like to have a little Steve Lampl in us. You're lucky; you've got it in spades! Keep up the great work![/quote]

Thank you for the kind words, Kevin! I was a charter member.....What a great thread and group of people who are "going for it!" I guess if there are two things which sort of let you know you've arrived - - they'd be pull-ups and "Fran."

I am so inspired by everyone in this wonderful "CF community." If I can pass some of it on to someone else, it means that I too have succeeded in the spirit of CF! Geez, I love this stuff!!

Thanks again and take care!

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

[I][B]SATURDAY 090221

Unplanned rest day - - [/B]Got a really bad nose bleed which wouldn't stop; not sure if it would have been a good idea to push on with a WOD.....[B]RATS![/B]
[/I]

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

[QUOTE=Stephen R. Lampl;524039][I][B]SATURDAY 090221

Unplanned rest day - - [/B]Got a really bad nose bleed which wouldn't stop; not sure if it would have been a good idea to push on with a WOD.....[B]RATS![/B]
[/I][/QUOTE]

Hi Steve. You doing ok? I hope you aren't coming down with something.

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

[I][B]SUNDAY 090222

REST DAY.

[/B]Travel to Long Beach / Orange Co.
[/I]

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

hi stephen

hope the nose bleeds weren't anything serious!!

enjoy your rest days... and take a couple of extra ones before your cert!!!

carter

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

[quote=Lee Ann McCall;524559]Hi Steve. You doing ok? I hope you aren't coming down with something.[/quote]

[quote=Carter Jee;525370]hi stephen

hope the nose bleeds weren't anything serious!!

enjoy your rest days... and take a couple of extra ones before your cert!!!

carter[/quote]

Hi Lee Ann and Carter,

Thanks for the "well wishes!" No, I'm fine - - the nose bleeds probably occurred because it was a little too dry in our house; and I have the world's worst sinuses! Things were good enough for me to work out today--Yea! Stopped taking my daily 81mg aspirin for a couple of days too....

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

[I][B]MONDAY 090223.......Workout at CrossFit 360, Long Beach, CA

Warm-up:
Run 400m
10 push ups
10 ab mat situps
5 pull-ups

WOD: Modified "Kelly"
3 rounds for time of:
400m run
30 Box Jumps (used 18")
30 Wall Ball Shots (10' approx / 16#)
Time: 18:55.
[/B]Reverted to 500m rows for second and third rounds - - R/Achilles bothering me.

[B]Pull-ups (kipping practice): 5 X 5. [/B]Tried a wider overhand grip and really felt good about a couple of reps for the first time! Maybe I won't be 70 before I get my kip down properly.....:kicking0:
[B]
"Intro to" Ring Push-ups: 5 X 3. [/B]Never have done these before - - gosh, were they hard!

Today's was an evening (6:00 p.m.) workout. I guess I don't do evenings well - - I was really gassed tonight. Had a fantastic first row going (1:50 / 1:51 500m pace for about the first 250m) then "hit the wall" and fell off to about a 2:08 pace. On a good note, I think the intensity of this workout was where it should have been.
___________________________________________________________________________________________________________

[B]Looking forward to catching up on everyone's logs, but it'll probably be after the cert.....short on time. Take care all and work hard![/B]

[/I]

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

[QUOTE=Stephen R. Lampl;525575][I][B]MONDAY 090223.......Workout at CrossFit 360, Long Beach, CA

Warm-up:
Run 400m
10 push ups
10 ab mat situps
5 pull-ups

WOD: Modified "Kelly"
3 rounds for time of:
400m run
30 Box Jumps (used 18")
30 Wall Ball Shots (10' approx / 16#)
Time: 18:55.
[/B]Reverted to 500m rows for second and third rounds - - R/Achilles bothering me.

[B]Pull-ups (kipping practice): 5 X 5. [/B]Tried a wider overhand grip and really felt good about a couple of reps for the first time! Maybe I won't be 70 before I get my kip down properly.....:kicking0:
[B]
"Intro to" Ring Push-ups: 5 X 3. [/B]Never have done these before - - gosh, were they hard!

Today's was an evening (6:00 p.m.) workout. I guess I don't do evenings well - - I was really gassed tonight. Had a fantastic first row going (1:50 / 1:51 500m pace for about the first 250m) then "hit the wall" and fell off to about a 2:08 pace. On a good note, I think the intensity of this workout was where it should have been.
___________________________________________________________________________________________________________

[B]Looking forward to catching up on everyone's logs, but it'll probably be after the cert.....short on time. Take care all and work hard![/B]

[/I][/QUOTE]

Hey Stephen, hows thigs going my friend. Looks like training is going well?!

Hope the nose bleeds stay away!!

Ricky

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

Hey Ricky,

Thanks! Nose bleeds are gone (fingers crossed). Things are going well, albeit slowing down a little with travel and trying to up intensity and WO "quality". Hope all is well w/ you. I've a lot of catching up to do.

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

[I][B]090224 TUESDAY

Early a.m. (5:30) workout at CrossFit 360, Long Beach, CA - - too early without CAFFEINE!!!!

Warm-up:
1000m Row - - 4:34
100 jump rope singles
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 OHS w/ PVC
10 shoulder dislocates
5 X 2 body circles

WOD: 6 rounds for time of:
400m run
Rest precisely 2:00 minutes between rounds.
(Subbed rowing due to cantankerous R/Achilles)
500m X 6 rowing
Rest 2:00 between rounds.
Times: 1:48/1:47/1:55/1:52/1:51/1:48.
[COLOR=Red]PR for:
1). Most number of rounds of rowing (6)
2). Most consistent times (only 8 seconds total variation)
3). All times under 2:00
4). All were my fastest ever times over full 500m.
WHEW!
[/COLOR][/B][/I]

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

[QUOTE=Stephen R. Lampl;526570][I][B]090224 TUESDAY

Early a.m. (5:30) workout at CrossFit 360, Long Beach, CA - - too early without CAFFEINE!!!!
[COLOR=Red]PR for:
1). Most number of rounds of rowing (6)
2). Most consistent times (only 8 seconds total variation)
3). All times under 2:00
4). All were my fastest ever times over full 500m.
WHEW!
[/COLOR][/B][/I][/QUOTE]

kudos just for getting up that early in the morning for a WOD!!!!! without coffee too!!!

great PRs on the rowing too!!!

have a great time at your cert!!!

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

Great rows! You continue to impress me Steve!

Getting excited for the cert yet?

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

[QUOTE=Stephen R. Lampl;526570][I][B]090224 TUESDAY

Early a.m. (5:30) workout at CrossFit 360, Long Beach, CA - - too early without CAFFEINE!!!!

Warm-up:
1000m Row - - 4:34
100 jump rope singles
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 OHS w/ PVC
10 shoulder dislocates
5 X 2 body circles

WOD: 6 rounds for time of:
400m run
Rest precisely 2:00 minutes between rounds.
(Subbed rowing due to cantankerous R/Achilles)
500m X 6 rowing
Rest 2:00 between rounds.
Times: 1:48/1:47/1:55/1:52/1:51/1:48.
[COLOR=Red]PR for:
1). Most number of rounds of rowing (6)
2). Most consistent times (only 8 seconds total variation)
3). All times under 2:00
4). All were my fastest ever times over full 500m.
WHEW!
[/COLOR][/B][/I][/QUOTE]

:notworth::notworth::notworth:

Amazing work, Steve!!! I am looking forward to hearing about the cert!

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

Carter, Justin, and Lee Ann,

Thank you so much! Rows were killer for me, and I know I got carried away on writing down the PRs, but I was stoked!

Really excited and looking forward to the cert - - still apprehensive, but less so than before. Figure regardless of how I stack up against others, I'm there to learn, not to worry about my ego....

Thanks for all the encouragement!

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

[I][B]090225 THURSDAY - - worked out at CrossFit 360, Long Beach.

[/B]p.m. workout this time - - and plenty of coffee earlier in the day, so I was [B]READY!!!

Warm-up
Row 500m easy/moderate: 2:00
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 PVC OHS
Shoulder dislocates 10 X 1
Body circles 10 X 2

WOD: Front Squat to Push Press 3, 3, 3, 3, 3. Perform a FS, then reposition hands and perform a push press without re-racking bar. Post loads. Dropping the bar or re-racking ends the round.
Warm-up: 45# empty bar X about 10[/B] (form check by trainer since I was a visitor, and several reps afterward).
[B]75# X 3
95# X 3
115# X 3
125# X 3
[COLOR=Red]135# X 3 PR! (for FS).
[COLOR=Black]
Kipping pull-up practice. 5, 5, 4, 5, 4, 5 = 28. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Still not opening the hips "explosively" enough, so I'm kinda "horsing" myself up to the bar. Don't look so much like a hooked fish anymore, though...:rofl:

[B]Functional workout - -
GTG up the stairs at my sister's place, pick my cranky 3 yr old nephew up, and put him back to bed. At last count, approx. 15 reps.
[/B][/COLOR][/COLOR][B][COLOR=Red][/COLOR]
[/B][/I]

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

[I][B]090226 REST DAY....

T Minus 2 days to my L-1 Cert!
[/B][/I]

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

[quote=Stephen R. Lampl;527699][I][B]090226 REST DAY....

T Minus 2 days to my L-1 Cert!
[/B][/I][/quote]

I hear ya bro! Getting excited yet?

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

[quote=Bob Guere;527701]I hear ya bro! Getting excited yet?[/quote]

Oh Yeah! How 'bout you? Look me up when you get down there. I plan on arriving early afternoon. You have my cell #, I believe!

Take care!

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

[quote=Stephen R. Lampl;527704]Oh Yeah! How 'bout you? Look me up when you get down there. I plan on arriving early afternoon. You have my cell #, I believe!

Take care![/quote]

I'll be down there Friday late afternoon.. yes I have your numbers. I'll get settled in with my friends on Friday and catch up with you Sat. morning.

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

[QUOTE=Stephen R. Lampl;527699][I][B]090226 REST DAY....
T Minus 2 days to my L-1 Cert!
[/B][/I][/QUOTE]

You must be soooooo excited! I'm sure you'll do great! Have a great time! :)

I can't wait to hear all about it!

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

Steve, your Long Beach rowing workout is completely awesome!!

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

[QUOTE=Stephen R. Lampl;527350]
Really excited and looking forward to the cert - - still apprehensive, but less so than before. Figure regardless of how I stack up against others, [B]I'm there to learn, not to worry about my ego[/B]....[/QUOTE]

Exactly.

Have fun!

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

[quote=Nancy Cohen;527794]Steve, your Long Beach rowing workout is completely awesome!![/quote]

Hey Nancy,

Thanks! Totally surprised me....I guess the stuff one of the "Over 50 CrossFitters' Log" subscribers does for her rowing class paid off - - I've been trying it a bit - - slow the stroke rate, push more with the legs. Still kills me though....

I wanna C-2 so badly I can taste it.......:D

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

[quote=Justin McGinley;527803]Exactly.

Have fun![/quote]

I sure will, Justin. Bob Guere ("Bobby's Fat Man Runnin" log) will be at the cert also. He's getting an affiliate going in a community NE of L.A. - - California City, CA.

Take care!

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

oh oh oh......here comes the cert!!!!!!!!!!!!!!! :pepper::pepper:

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

[quote=Nancy Cohen;529094]oh oh oh......here comes the cert!!!!!!!!!!!!!!! :pepper::pepper:[/quote]

HooRah! Reminds me of the old Laugh-In thing with Sammy Davis Jr.......
"Heah yee -- Heah yee; the courts in session, the courts in session naw, heah come da judge, heah come da judge!"

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

Great to meet you! How was day one of the cert? I'll stop by tomorrow! Have fun!!!!!!

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

[quote=Elizabeth Terris;529643]Great to meet you! How was day one of the cert? I'll stop by tomorrow! Have fun!!!!!![/quote]

Wonderful to meet Joe and you too! Saw Joe briefly when he stopped by CFSD today.

Day 1 was [I][B]fantastic[/B][/I]! I've studied and know almost all the material taught today, but to have it explained in person, with demonstrations and being able to immediately put into physical practice, those concepts was priceless. Fran went better than expected, but the BTB Tabata squats took the stuffing out of my legs....

See ya!

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

[I][B]090228

LEVEL 1 CERTIFICATION AT CFSD, DAY 1.

[/B][/I]Well.....color me even more enthused than I've been since I started CF! Absolutely priceless to be able to put into practice (with proper correction), the fundamental movements of CrossFit. Trainers are [B]awesome![/B]

We did some Tabata BTB squats today also......I was hoping for a bit better, but I'll take my score of [B]9[/B] happily - - These were [I][B]hard![/B][/I] Legs were NOT happy....

Fran went quite a bit better. I scaled back from my previous Fran to raise intensity. Today:
21 - 15 - 9 of:
75# Thrusters
Jumping Pull-ups
[B]Time = 6:20[/B] (Previous: 02/18/2009 as Rx'd at 11:33).

Looking forward to tomorrow's training and workout(s)!

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

Awesome Steve, it was great to meet you, you have a great attitude and would be a blast to train with I think. Hope you had a great time down at CFSD...come back anytime!