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Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;535832]Hey thanks, Ricky! Yup - - I'll probably do a little something tomorrow after I travel.
Appreciate your take on the squats. I did it wrong for many years - - always high bar and wrong stance. Since doing CF and noting Coach Rip's reasoning, I can see how eventually the low bar position is so strong and stable. Problem is.....I am NOT! Cert really helped my form so I'm anxious to load up the old bar - - but I need to put the old ego on the shelf and just work on form....[/QUOTE] hi stephen... i say go for the gold!!! start off with just the bar if you need to... there's a fair bit of shoulder flexibility required to pull off the low-bar squat... oh... invest in the starting strength DVD that just came out!!! i ordered mine along with starting strength and a crossfit t-shirt (was waiting for all three so I can save on shipping). all up on US$90. eat well, train hard, live happy. carter |
Re: Steve's "I'm not aging quietly" log
I'm with Carter and Ricky...high bar unless you have good coaching and shoulder flexibility. I can't go heavy on LB due to lack of shoulder flex.
CONGRATS ON THE 300# DL!!:pepper:That's a mighty big pull! And so glad you enjoyed the cert! Congrats! Keep up the good work, Steve! |
Re: Steve's "I'm not aging quietly" log
STEVE! Sorry I haven't been around--amazing stuff I have missed out on!! CONGRATS on the cert! :D awesome! :highfive:
and the DL! very impressive indeed! I'll have to ck in on you more often!!!!!!! |
Re: Steve's "I'm not aging quietly" log
Christin, Ricky, and Carter,
Thank you for the advice on the squat position. Basically no shoulder flexibility here, so It looks like Hi bar for me! Keith and Christin, Thanks re the DL. The people at that little globo in AZ really thought I was off my rocker when I yelled after that pull... |
Re: Steve's "I'm not aging quietly" log
090308. SUNDAY
REST DAY - Traveling to Redding 090309 MONDAY Worked out at CrossFit Redding Warm up: CF Redding warm up. Arm circles 10 shoulder pass thru / dislocates 5 (ea dir) body circles 5 (ea dir) full body circles 10 push ups 10 pull ups 10 dips 15 ghd sit ups 15 ghd back ext 25 squats 10 burpees WOD: All for time (continuous) 3 rounds of: 15 ghd sit ups 15 ghd back ext Then... 15 burpees Then... 2 more rounds of: 15 ghd sit ups 15 ghd back ext TIME: 8:42 |
Re: Steve's "I'm not aging quietly" log
[B]300???[/B]
I am in awe!! :notworth: By the way, this sounds like a fabulous trip you are taking. It sounds like you are having a ton of fun, and it is great to read your posts! :) |
Re: Steve's "I'm not aging quietly" log
Wow, that CF Redding workout looks rough. I bet it hurts to cough/laugh today.
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Re: Steve's "I'm not aging quietly" log
Lee Ann,
Thanks for the kind words. Trip was fun, though wish my wife couldda come with me! |
Re: Steve's "I'm not aging quietly" log
Steve,
Sorry we couldn't hook up your way home. Will we see you at the Games in July? |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Justin McGinley;537137]Wow, that CF Redding workout looks rough. I bet it hurts to cough/laugh today.[/QUOTE]
Actually, they do a great job of putting metcons/ WODs together. Great bunch of people and fun to work out with! I'm only slighty sore today...we'll see what tomorrow brings. |
Re: Steve's "I'm not aging quietly" log
090310 TUESDAY
Worked out at CrossFit Redding Warm up: Modified CF Redding warm up 400m run Arm circles Shoulder pass thrus Body circles Leg swings 1:30 jump rope singles-3 burpees per miss (0 misses!) PVC DLs 8 X 10 PVC hang cleans X 10 PVC Full cleans PVC push press PVC clean to press WOD: for time: 200m run 10 cleans 95# 200m run 10 push press (clean from floor rep 1) 95# 200m run 10 clean and press/jerk 95# 200m run 10 push press - clean from floor 95# 200m run 10 cleans 95# TIME: 10:23 (with sore R/Achilles) PR for reps/doing any WODs with cleans. Bar flew up easily on first round and PPs rds 2 and 4 were unbroken. My form is FINALLY coming! Note: Cleans felt so solid I wanted to try more weight. Got 125# (PR by 10#) C&J! Took too big jump next time to 145# (F). Next time when I'm more rested! |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Bob Guere;537448]Steve,
Sorry we couldn't hook up your way home. Will we see you at the Games in July?[/QUOTE] Me too, Bob. We get thru there from time to time. We'll hook up... Don't know about July. I'd like to go, but am not sure how my schedule will work out. |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;537456]090310 TUESDAY
Worked out at CrossFit Redding Warm up: Modified CF Redding warm up 400m run Arm circles Shoulder pass thrus Body circles Leg swings 1:30 jump rope singles-3 burpees per miss (0 misses!) PVC DLs 8 X 10 PVC hang cleans X 10 PVC Full cleans PVC push press PVC clean to press WOD: for time: 200m run 10 cleans 95# 200m run 10 push press (clean from floor rep 1) 95# 200m run 10 clean and press/jerk 95# 200m run 10 push press - clean from floor 95# 200m run 10 cleans 95# TIME: 10:23 (with sore R/Achilles) PR for reps/doing any WODs with cleans. Bar flew up easily on first round and PPs rds 2 and 4 were unbroken. My form is FINALLY coming! Note: Cleans felt so solid I wanted to try more weight. Got 125# (PR by 10#) C&J! Took too big jump next time to 145# (F). Next time when I'm more rested![/QUOTE] hey stephen... cracking road trip you're taking!!! the cf redding wods look FUN!!!!!! that's what i love bout crossfit, no two workouts are the same and they're quite fun.. good work on the clean PR!!!!!..... was that powercleans or squat cleans? either way its great to PR.... cleans are one of my favourite movements... just feels so great and effortless when you manage to pull off a great clean.... kor... i sound like a giddy schoolgirl!!! :rofl: carter |
Re: Steve's "I'm not aging quietly" log
Thank [I]you[/I] for the kind words, Steve.
[QUOTE=Stephen R. Lampl;535817]So, here's the $64 question for the day......if you don't mind. Would I be better starting out with hi bar or low bar squats - - haven't done any for quite a while because my form was so dreadful. I think I've got it down now (due to the cert), but haven't tried more than PVC...[/QUOTE] To me this depends on your objective. I like low-bar because it focuses on recruiting the posterior chain. As a quad-dominant athlete, it's the appropriate way for me to develop strength. I don't think it's any harder to learn than the high bar squat. It depends on what's more natural to you and how well you've learned/been taught one squat or the other. If you've got SS and a video camera to monitor yourself, you've got all you need to master the low-bar squat. If you want to focus on oly lifts, then the high-bar squat is generally preferred. However, a combination of LBS and front squats works, too. Strength demonstrated in a high-bar squat is generally more transferrable, since most athletic positions are upright, rather than bent over. However, that doesn't mean that you aren't developing functional strength in a LBS, particularly if you're working other heavy exercises where you apply those strength gains to upright movement. |
Re: Steve's "I'm not aging quietly" log
Hey Steve..... it's been awhile since I've posted. Your progress is awesome to read about!!!
That was a great WOD yesterday huh ;-) Are you still in Redding? If so, join us at the 5:30 class Thursday night!!! |
Re: Steve's "I'm not aging quietly" log
Great work, Steve! Good to see you still getting after it.
|
Re: Steve's "I'm not aging quietly" log
[QUOTE=Chris Scott;539419]Great work, Steve! Good to see you still getting after it.[/QUOTE]
Good thorough warm up mate........i need to do stough like that, its not easy having old man joints like me, even at 24 lol?! Good workouts aswell mate, constant progress!! Ricky |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;537137]Wow, that CF Redding workout looks rough. I bet it hurts to cough/laugh today.[/quote]
Well Justin, Yesterday, my abs were so sore that it was at times hard to move......:rofl:. I never get sore there - - guess I haven't been working hard enough... |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;537567]hey stephen...
cracking road trip you're taking!!! the cf redding wods look FUN!!!!!! that's what i love bout CrossFit, no two workouts are the same and they're quite fun.. good work on the clean PR!!!!!..... was that powercleans or squat cleans? either way its great to PR.... cleans are one of my favourite movements... just feels so great and effortless when you manage to pull off a great clean.... kor... i sound like a giddy schoolgirl!!! :rofl: carter[/quote] Carter, The trip was fun - - albeit wish wife had felt well enough to travel with me. Her shoulder is coming along (she broke it on Halloween) and she should be able to take longer trips without discomfort in a month or two. Thanks on the cleans. I've gotta look the difference up again - - I pulled hard from the DL position, so I'd guess without looking, these were power cleans. I have to agree with you, there is something so satisfying about grabbing some heavy metal and either yanking it up off the ground or shoving it overhead.....:D |
Re: Steve's "I'm not aging quietly" log
[quote=Patrick Haskell;537739]....To me this depends on your objective. I like low-bar because it focuses on recruiting the posterior chain. As a quad-dominant athlete, it's the appropriate way for me to develop strength. I don't think it's any harder to learn than the high bar squat. It depends on what's more natural to you and how well you've learned/been taught one squat or the other. If you've got SS and a video camera to monitor yourself, you've got all you need to master the low-bar squat.
If you want to focus on oly lifts, then the high-bar squat is generally preferred. However, a combination of LBS and front squats works, too. Strength demonstrated in a high-bar squat is generally more transferrable, since most athletic positions are upright, rather than bent over. However, that doesn't mean that you aren't developing functional strength in a LBS, particularly if you're working other heavy exercises where you apply those strength gains to upright movement.[/quote] Thank you for the detailed explanation, Patrick. Just what I was looking for. Actually, there is obviously benefit to both lifts. I also have been a quad-dominant lifter all my life - - using form more conducive (ultimately) to injury rather than strength development and not learning to properly recruit the musculature of the posterior chain. Hence, I was one of the typical gym rats who had a gross imbalance between quad and glute/ham strength. Now that I have a much better comprehension of form, I'm ready to go to work! |
Re: Steve's "I'm not aging quietly" log
[quote=Margo Fullingim;538590]Hey Steve..... it's been awhile since I've posted. Your progress is awesome to read about!!!
That was a great WOD yesterday huh ;-) Are you still in Redding? If so, join us at the 5:30 class Thursday night!!![/quote] Hey Margo, Great to hear from you! Saw your husband at the box the other day! Thanks so much for the kind words. The Level-1 cert was absolutely fantastic and taught me so much! It is [I][B]amazing[/B][/I] what one can do when proper form is applied to lifts..... We had to head back home Wednesday a.m., but I've made it a habit to work out there every time we're up long enough for me to get a WOD in....Our daughter still lives there and has no plans to move away that we know of.... Are you going to compete in the Games? I had heard you were contemplating doing so - - you have been "ripping it up" lately and would do great! As a matter of fact, I am simply blown away by the participation of so many CF Redding athletes. I can't recall of having read about any other "smaller" box with so many competitors. I hope CF considers having age-bracketed competitions in the future. I would love to compete, but with things the way they are now, need to have a lot more experience, strength, and endurance under my belt first. Keep up the great work! See you guys when I get back up there! |
Re: Steve's "I'm not aging quietly" log
[quote=Chris Scott;539419]Great work, Steve! Good to see you still getting after it.[/quote]
Thank you, Chris. I was wonderful to read about the success of your restaurant. To have lost twenty pounds on top of running a restaurant is simply awesome. I know of few, if any chefs/restaurateurs of "slender build" or who can lose weight...... Glad to see your schedule is finally allowing you to get back into CF! Take care and Rock ON! |
Re: Steve's "I'm not aging quietly" log
[quote=Richard Macaulay;539424]Good thorough warm up mate........i need to do stough like that, its not easy having old man joints like me, even at 24 lol?!
Good workouts aswell mate, constant progress!! Ricky[/quote] Thanks for the kind words, Ricky! Yup.....warmups are my best friend.....My old joints crack and pop like cheap pieces of cold plastic being bent or twisted. Some of the boxes I've been able to go to lately throw together some pretty great (and interesting) WODs.....so it's easy to keep focused and enjoy the work (when it's over, that is....:rofl:). Take care and work hard! Us 24 year-olds need to keep on bringin' it! |
Re: Steve's "I'm not aging quietly" log
[I][B]090311 WEDNESDAY
REST DAY and travel home. End of trip........... 090312 THURSDAY REST DAY (unplanned). [/B]First day back from my 2-plus week trip away. So busy running errands that I didn't have time (BLEH!). Still wish the cert had been longer than two days.......WOW, what an experience! [/I] |
Re: Steve's "I'm not aging quietly" log
[I][B]090313 FRIDAY
Back home at my globo...... [/B]GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo! [B]Warm up: Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR = 100 [B]CF Redding WU Arm Circles Neck Stretches / Circles Shoulder Pass Throughs X 10 Body Circles X 5 (each dir.) Full Body Circles X 5 (each dir.) Push ups X 10 Pull ups X 10 GHD sit ups X 15 GHD Back Ext X 15 Lunges X 5 (each leg) Squats X 25 Samson Stretch Burpees X 10 WOD: CrossFit Total Shoulder Press Warm up: 45# X 10 95# X 3 115# X 2 [COLOR=Navy]125# X 1 (old PR)[/COLOR] [COLOR=Red]130# X 1 - PR![/COLOR] 135# X F 130# X F 130# X F Back Squat Warm up: 45# X 10, 95# X 5 135# X 3 [COLOR=Navy]155# X 2 (old PR)[/COLOR] 165# X 2 175# X 2 [COLOR=Red]185# X 2 - PR![/COLOR] [/B]These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form. [B]Dead Lift Warm up: 45# X 15, 135# X 10, 225# X 5 285# X 1 [COLOR=Red]305# X 1 - PR! [COLOR=Black]315# X F 315# X F [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time! [B]CFT = [COLOR=Red]620 - PR! [/COLOR][/B][COLOR=Red][COLOR=Black]Previous CFT of 485 (Sept 25, 2008). Yup......this was a Great Day! [/COLOR][/COLOR][/COLOR][/COLOR][/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;541089][I][B]090313 FRIDAY
Back home at my globo...... [/B]GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo! [B]Warm up: Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR = 100 [B]CF Redding WU Arm Circles Neck Stretches / Circles Shoulder Pass Throughs X 10 Body Circles X 5 (each dir.) Full Body Circles X 5 (each dir.) Push ups X 10 Pull ups X 10 GHD sit ups X 15 GHD Back Ext X 15 Lunges X 5 (each leg) Squats X 25 Samson Stretch Burpees X 10 WOD: CrossFit Total Shoulder Press Warm up: 45# X 10 95# X 3 115# X 2 [COLOR=Navy]125# X 1 (old PR)[/COLOR] [COLOR=Red]130# X 1 - PR![/COLOR] 135# X F 130# X F 130# X F Back Squat Warm up: 45# X 10, 95# X 5 135# X 3 [COLOR=Navy]155# X 2 (old PR)[/COLOR] 165# X 2 175# X 2 [COLOR=Red]185# X 2 - PR![/COLOR] [/B]These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form. [B]Dead Lift Warm up: 45# X 15, 135# X 10, 225# X 5 285# X 1 [COLOR=Red]305# X 1 - PR! [COLOR=Black]315# X F 315# X F [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time! [B]CFT = [COLOR=Red]620 - PR! [/COLOR][/B][COLOR=Red][COLOR=Black]Previous CFT of 485 (Sept 25, 2008). Yup......this was a Great Day! [/COLOR][/COLOR][/COLOR][/COLOR][/I][/QUOTE] WOOHOO!! :pepper: :pepper: :pepper: What a great day indeed! Congrats on the PRs, the huge CFT increase, the under 200 - was there anything else you could have crammed in??? I think not! What a great homecoming! Delita |
Re: Steve's "I'm not aging quietly" log
[quote=Delita Wright;541095]WOOHOO!! :pepper: :pepper: :pepper:
What a great day indeed! Congrats on the PRs, the huge CFT increase, the under 200 - was there anything else you could have crammed in??? I think not! What a great homecoming! Delita[/quote] Thank you, Delita! Definitely stoked, I am!! |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;541089][I][B]090313 FRIDAY
Back home at my globo...... [/B]GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo! [B]Warm up: Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR = 100 [B]CF Redding WU Arm Circles Neck Stretches / Circles Shoulder Pass Throughs X 10 Body Circles X 5 (each dir.) Full Body Circles X 5 (each dir.) Push ups X 10 Pull ups X 10 GHD sit ups X 15 GHD Back Ext X 15 Lunges X 5 (each leg) Squats X 25 Samson Stretch Burpees X 10 WOD: CrossFit Total Shoulder Press Warm up: 45# X 10 95# X 3 115# X 2 [COLOR=Navy]125# X 1 (old PR)[/COLOR] [COLOR=Red]130# X 1 - PR![/COLOR] 135# X F 130# X F 130# X F Back Squat Warm up: 45# X 10, 95# X 5 135# X 3 [COLOR=Navy]155# X 2 (old PR)[/COLOR] 165# X 2 175# X 2 [COLOR=Red]185# X 2 - PR![/COLOR] [/B]These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form. [B]Dead Lift Warm up: 45# X 15, 135# X 10, 225# X 5 285# X 1 [COLOR=Red]305# X 1 - PR! [COLOR=Black]315# X F 315# X F [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time! [B]CFT = [COLOR=Red]620 - PR! [/COLOR][/B][COLOR=Red][COLOR=Black]Previous CFT of 485 (Sept 25, 2008). Yup......this was a Great Day! [/COLOR][/COLOR][/COLOR][/COLOR][/I][/QUOTE] Mr Stephen 'PR' Lampl.....Fantastic lifting mate, crushing old PR's left, right and centre....pepper time (like hammer time except.....with peppers lol). :pepper::notworth::kicking0::highfive::super: Ricky |
Re: Steve's "I'm not aging quietly" log
great PR effort champ!!!!
i'm having a blast at the gymnastics cert!!!! really really really really fun!!!! definitely looking at the level 1 cert in july.... now got to figure out the funds!!! cheers carter |
Re: Steve's "I'm not aging quietly" log
Awesome CFT Steve! :highfive: And losing weight on top of it? Wow! :notworth:
Sounds like you had a great trip. Keep up all the good work! |
Re: Steve's "I'm not aging quietly" log
You are killin' it, Steve!! Huge props on the increase on your CFT!!!:notworth::notworth::notworth::notworth:
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Re: Steve's "I'm not aging quietly" log
[quote=Richard Macaulay;541138]Mr Stephen 'PR' Lampl.....Fantastic lifting mate, crushing old PR's left, right and centre....pepper time (like hammer time except.....with peppers lol).
:pepper::notworth::kicking0::highfive::super: Ricky[/quote] Thank you, Ricky! I'm finding out just how important technique is to lifts! Now when I grow up, I might be able to lift like you guys!! (I'd post another icon, but you used up all five.......LOL!!!) |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;541153]great PR effort champ!!!!
i'm having a blast at the gymnastics cert!!!! really really really really fun!!!! definitely looking at the level 1 cert in july.... now got to figure out the funds!!! cheers carter[/quote] Thanks for the props, Carter. Glad the cert is going so well - - I thought it would! As for the Level-1, if you are meant to go, you will go....funds not withstanding. You are passionate about CF - - that's the most important thing. Rock on, my friend! |
Re: Steve's "I'm not aging quietly" log
[quote=Helen Lawson;541207]Awesome CFT Steve! :highfive: And losing weight on top of it? Wow! :notworth:
Sounds like you had a great trip. Keep up all the good work![/quote] Thank you, Helen. You are so kind! Trip was a blast - - particularly getting to help my wife's younger brother with electrical work at his home and then getting to see my Dad and Step-mom. |
Re: Steve's "I'm not aging quietly" log
[quote=Christin Street;541253]You are killin' it, Steve!! Huge props on the increase on your CFT!!!:notworth::notworth::notworth::notworth:[/quote]
I'm at a loss for words again (did I say that?), so all I can do is say thank you, Christin! Yeah.....I'm jazzed...... |
Re: Steve's "I'm not aging quietly" log
[I][B]090314 SATURDAY
UNPLANNED REST DAY (AGAIN!). [/B]Didn't feel well today.....think something is going around and am trying hard (VERY HARD) not to get it! [/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;541630][I][B]090314 SATURDAY
UNPLANNED REST DAY (AGAIN!). [/B]Didn't feel well today.....think something is going around and am trying hard (VERY HARD) not to get it! [/I][/QUOTE] My friend, last week proved that sometimes unplanned rest days are a good thing, and can do you good....!! Ricky |
Re: Steve's "I'm not aging quietly" log
[quote=Richard Macaulay;541684]My friend, last week proved that sometimes unplanned rest days are a good thing, and can do you good....!!
Ricky[/quote] Thank you for the positive comment - - makes me feel better about slacking off a little, at least. I obviously don't know a lot about my old bod....I'd never have thought with as much time as I've lost to workouts lately, that I'd do so well..... Take care! |
Re: Steve's "I'm not aging quietly" log
[I][B]090315 SUNDAY
[/B]Feel a bit better today......Normally a rest day, but we'll see what goes later on.....Chafing at the bit to do SOMETHING! [/I] |
Re: Steve's "I'm not aging quietly" log
[I][B]090316 MONDAY[/B]
[B]Warm-up Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 96 [B]CF Redding WU - modified Arm Circles Shoulder Pass Thrus X 10 Body Circles X 5 - ea dir Trunk Rotations X 10 ea dir Push ups X 10 Pull ups X 10 GHD Sit ups X 15 GHD Back extensions X 15 OHS X 10 Lunges X 5 ea leg Squats x 25 Samson Stretch Burpees X 10 WOD: "Jackie" 1000m Row (3:57) 45# Thrusters X 50 reps (subbed 25# Dbs) 30 pull-ups TIME: 13:51 [/B](included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....) [B]GTG: Pull-up work (all dead hang and/or static hold) Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18 Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21 Total = 39 plus 2 static holds. Bench Press: [/B](L o n g time since I've done any of these) [B]Warm-up: 45# X 15, 95# X 10 135 X 3 155 X 3 175 X 3 185 X 1 185 X F 155 X 3 X 4 155 X 5 [/B]Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked..... Thrusters were 10 X 2, then 5 X 6 Pull-ups were in twos (2 X 15) kipped. [/I] |
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