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

[I][B]091018

[/B][/I]A little over two weeks since "the fall." Recovery is going well (thanks for all the prayers and well-wishes, everyone!), but still have localized swelling from a probable torn bursa in my left knee. Going to give some scaled workouts a shot this coming week.

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

[quote=Stephen R. Lampl;681922][I][B]091018

[/B][/I]A little over two weeks since "the fall." Recovery is going well (thanks for all the prayers and well-wishes, everyone!), but still have localized swelling from a probable torn bursa in my left knee. Going to give some scaled workouts a shot this coming week.[/quote]

take it easy steve and keep the faith.. When my son broke his collarbone I noticed he got really down cuz he felt he couldn't do anything, but now I have him going to my affiliate where he is doing all lower body stuff and he feels much better.. so... possibly when you ARE feeling better you can just do some stuff that has no impact on the knee? Just a suggestion from one workout junkie to another!! :highfive:

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

Sending you all the best and a speedy recovery. Stay well, Steve!

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

[quote=Marianne Urbanski;681941]take it easy steve and keep the faith.. When my son broke his collarbone I noticed he got really down cuz he felt he couldn't do anything, but now I have him going to my affiliate where he is doing all lower body stuff and he feels much better.. so... possibly when you ARE feeling better you can just do some stuff that has no impact on the knee? Just a suggestion from one workout junkie to another!! :highfive:[/quote]

Marianne,

Thank you so much for your encouragement. Last week I got the OK from the physician's assistant (who happens to be a friend and an occasional CrossFitter) to resume regular activity, but the lingering swelling in the knee has resulted in a bit of edema in the lower leg. Better to err on the side of caution, so I'll really take it easy to start.

Hope all is going well on your end. I've gotta spend some time on these boards and catch up......

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

[quote=Samantha Aurelio;681983]Sending you all the best and a speedy recovery. Stay well, Steve![/quote]

Thank you, Samantha!

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

Hey Steve. I hope your knee continues to improve, however....get your butt in gear!

Push-ups, Pull-ups, Romainian deadlifts, Press, Planks, Sit-ups, Back Extensions, Etc... Get creative and get your blood flowing! It will even make your knee recover faster! :)

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:yeahthat:

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

[quote=Helen Lawson;683615]Hey Steve. I hope your knee continues to improve, however....get your butt in gear!

Push-ups, Pull-ups, Romainian deadlifts, Press, Planks, Sit-ups, Back Extensions, Etc... Get creative and get your blood flowing! It will even make your knee recover faster! :)[/quote]

[quote=Nancy Cohen;683636]:yeahthat:[/quote]

Hi Helen and Nancy,

Great to hear from you both - - thanks for stopping by and the well-wishes.

My right wrist and left knee continue to bug me (push-ups are painful with the wrist and weighted lower body work is pretty much out of the question right now), so I went back to job care - - the P.A / F.N.P. running the clinic happens to be a friend and occasional CrossFitter himself. He ordered some x-rays today, wondering if I haven't cracked or broken something in either my knee or wrist. We'll see. For the mean time, he says it's probably good I haven't been doing anything - - though I feel like an absolute slug.

At least the weight is staying off.......Thank heavens (and that includes working at Starbucks). And all I can say to that is Latte Da!

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

Well, ok, so the wrist & knee is bad...I guess that makes things more difficult. Maybe there is something you can find to do! Sit-ups? Back extensions? Forearm planks?

Anyway, i hope things are getting better! And quick!

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

Take it easy Steve. Getting injured sucks but you are being smart by allowing your body to heal before going all out on the workouts again. Hope you recover soon. Take care.

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

hey steve!!

bum bout the injury... =(

hey... this might help you whilst you're down.... [url]www.tptherapy.com[/url]

a couple of products and techniques that might help with your recovery. i've been using them for about a month and it has made a huge difference!!!

get heallthy and stay well!!

carter

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

[quote=Gordon Cooke;686001]Take it easy Steve. Getting injured sucks but you are being smart by allowing your body to heal before going all out on the workouts again. Hope you recover soon. Take care.[/quote]

Hey Gordon,

Thanks! I got good news today though - - x-rays showed nothing broken, so my friend said jump right on back into the CrossFit, just don't go after PRs or world records right now........:rofl:.

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

[quote=Carter Jee;686112]hey steve!!

bum bout the injury... =(

hey... this might help you whilst you're down.... [URL="http://www.tptherapy.com"]www.tptherapy.com[/URL]

a couple of products and techniques that might help with your recovery. i've been using them for about a month and it has made a huge difference!!!

get heallthy and stay well!!

carter[/quote]

Carter,

Great to hear from you! I have been pretty much away from the boards for about the past two months, with the new job and all. I'm am so glad I get to re-enter the realm of the "Active CrossFitter" now, given the good outcome on the x-rays. Hopefully I haven't lost too much ground.

I need to spend a lot of time catching up on your log (and everyone else's). I'll have to check out that link too.

Take care!

Steve

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

[I][B]091029

[/B]Back at it today; evaluation session only, no WOD. Just checking to see how the injuries handle CF exercises.

[B]Warm-up:
[/B][/I]Arm Crcles
Shoulder pass throughs
pull-ups X 4

[I][B]Evaluation Session:
[/B][/I][B]Squat Cleans: [/B](Approx. number of 30 reps total. Reps in sets of 2 or 3).
10 X 65#
15 X 75#
5 X 95#

[B]Kipping Pull-ups
[/B]1 X 5
1 X 10

[B]Shoulder Press (75#)
[/B]1 X 10

[B]Thrusters (75#)
[/B]1 X 10

[B]Push-ups[/B]
1 X 4 ......Wrist did [B]not[/B] like these! Pretty painful.

[I]For the most part, right wrist and left knee fared O.K.,; just very mild discomfort with the wrist and almost none with the left knee. 95# squat cleans and SPs were a little painful; push-ups, much more so. Compression of the wrist seems to cause the most discomfort. Just getting to move some weight after a month off felt really good.[/I]

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

Is it the wrist angle that made the push-ups hurt? You might want to get mini-parallettes to use for push-ups. Or do knuckle push-ups.

If your knee is bothering you, you might want to re-watch Kelly's knee videos on the journal. Sitting back to a box squat will bother it a lot less than squat cleans will because of the knee angle needed.

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

Hi Steve. Glad to see your back at it! I hope you didn't mind the gentle little pushes i tried to give you! :)

And, wow, you go right after it...even your 1st workout back is more than the average fitness Joe could ever do! :highfive:

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

[QUOTE=Helen Lawson;683615]Push-ups, Pull-ups, Romainian deadlifts, Press, Planks, Sit-ups, Back Extensions, Etc... Get creative and get your blood flowing! [B]It will even make your knee recover faster! [/B] :)[/QUOTE]

:waitwut:

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

[I][B]091116 Monday

[/B][/I]Hey Everyone,
Lots going on in my life right now including a tremendously crazy work schedule, the loss of a relative and sudden serious illness of another, and a CrossFit workout schedule which has all but come to a halt for the past two months. I am temporarily relocating out of my home area to assist my elderly father, so when I get settled, I'll start back up and post here.

Blessings to all of you - - keep working hard!

Steve

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

I'd been wondering where you were, Steve. Just thought of it tonight.

However, this means quite possibly I'll be able to pass your post count soon.

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

Hi Blair,

Thanks for dropping by........Hoping to get back into it in the next week or so......I need to seriously kick my own butt. I'm not even going to venture how much ground I've lost, but looking at it on the good side, I haven't continued to nurture any bad habits for two months!

As for passing by my number of posts; you may succeed there, but no one will easily pass by C. Street's numbers.......:D.

BTW, which box do you work out at up there in Sac? CF Sonora does stuff with CF East Sac ever so often and I intend to drop by there next time I'm up around Sac/Roseville/Auburn.

Take care!

Steve

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

Howdy Steve! Get back on the wagon. Don't worry about numbers, just workout safely, and you'll get there!

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

Hey Steve! Sorry to hear your father is doing well. I've been through that and its not easy. Get yourself some stress relief CF style!

Nice to see your still thinking of us! :)

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Nancy and Helen,

Thanks for the kind words and the figurative CF "kick in the rump." I cannot wait to start working out again. Took a four mile fast walk with my brother-in-law down in Belmont Shore (Long Beach, CA) yesterday - - left knee felt great, though the knee cap is still swollen and tender and will be for several weeks yet.

Take care.....I'll be back to visiting your logs also when I get a bit of time in the next week or two.

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

[quote=Nancy Cohen;699813]Howdy Steve! Get back on the wagon. Don't worry about numbers, just workout safely, and you'll get there![/quote]

[quote=Helen Lawson;699909]Hey Steve! Sorry to hear your father is doing well. I've been through that and its not easy. Get yourself some stress relief CF style!

Nice to see your still thinking of us! :)[/quote]

:yeahthat: WE are all hoping you are back at the gym soon!!!

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

[I][B]091128 SATURDAY

[/B][/I]Light workout and evaluation day for my first day back (with one exception on October 29th).

[I][B]Warm-up:
[/B][/I]Walk: 4.2 MPH / 7:30 / incline of 1.5.
[I][B]CFWU:
[/B][/I]Shoulder pass thrus X 10
Body circles X 10 Rt. / 10 Lt.
Pull-ups (DH) pronated grip X 3, supinated X 3
Push-ups X 20 (R wrist pain still present)
GHD Sit-ups X 25
Back Ext X 25
Dips (jump up, then lowering thru partial ROM - - R/wrist pain) X 10
Squats X 15
Burpees X 5

[I][B]Mini WOD - - not timed, evaluation only.
[/B][/I]Pullups X 5 (Kipped)
45# shoulder press X 10
Pullups X 5
45# front squat X 10
Pullups X 5
45# push press X 10
Pullups X 5
200# incline leg press X 25
Pullups X 5
400# leg press X 15
Pullups X 5
200# leg press X 25

[I][B]Jump rope singles:
[/B][/I]50 X 5 = 250.
Tried getting a few double unders. Worked for 10 single DUs - - couldn't chain any.....:(

Lost a lot of ground and the R/wrist injury from early October is still a problem. Happy to be starting in again.

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

Welcome back! You'll be amazed at how quickly you regain lost ability.

Refresh my memory, why does you wrist hurt? Have you been to a sports medicine guy to get it looked at (not a surgeon, but a guy that'll want to work on the quality of soft tissue around the wrist to regain full ROM)?

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

[QUOTE=Justin McGinley;703029]Welcome back! You'll be amazed at how quickly you regain lost ability.

Refresh my memory, why does you wrist hurt? Have you been to a sports medicine guy to get it looked at (not a surgeon, but a guy that'll want to work on the quality of soft tissue around the wrist to regain full ROM)?[/QUOTE]
Justin,

Thanks, Man! I fell at work at the beginning of Oct. Hit the tile floor so fast - didn't have time to break my fall. My R/wristvsorta flailed out and slammed the ground-- no broken bones , but definitely bruised one or more.
Physical therapy may be necessary if things don't start improving soon...

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

[QUOTE=Stephen R. Lampl;703133]Justin,

Thanks, Man! I fell at work at the beginning of Oct. Hit the tile floor so fast - didn't have time to break my fall. My R/wristvsorta flailed out and slammed the ground-- no broken bones , but definitely bruised one or more.
Physical therapy may be necessary if things don't start improving soon...[/QUOTE]

If you hurt it back in October and it isn't better yet, you are more than long overdue for some physical therapy.

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

[B]100111 MONDAY

[/B][I]First day in a LONG time..........
Quick workout for a short schedule. Going to ease back into it slowly anyway.

[/I][B]Eliiptical trainer: 25:00 [/B](Life Fitness brand unit)
5:00 w/u @ L5 / 7.0 MPH
5:00 @ increasing levels each minute to L10 at 7.0 MPH
5:00 @ L12 @ 7.0 MPH
5:00 @ L12 / L15 alternating each 30 seconds[I] @[/I] 7.0 MPH
5:00 cool down
[B]Flexibility work[/B]
Shoulder pass thrus
Body Circles X 10 R / L
Press Series (with dowel)
Shoulder Press X 10
Push Press X 10
Push Jerk X 10
[B]Push Press X 10 X 10 lb dumbells[/B]

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

wooohoooo......you're back!! :pepper:

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

Steve,

Us "old folks" over on Mark's thread have really missed you. I've thought of you often and hope you're back for good!

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

Nancy and Diane,

Thanks so much! I have missed posting on these boards - - almost as much as the regular work outs. I'll be helping Dad (he'll be 91 in March) move out to a suburb of Atlanta this next Wednesday and be back home in about a week and a half. Planning to hit the CF hard then and start catching back up with everyone.

Take care!

Steve

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

[I][B]100116 SATURDAY
Training Session at [/B][/I][URL="http://crossfitflagstaff.com/"][I][B]Crossfit Flagstaff[/B][/I][/URL][I][B] (AZ)
[/B][/I]Worked with CrossFit Flagstaff Trainer Steve Hendrix on evaluating my current status (I've been away from workouts and CrossFit for over four months now), with some goal setting and planning strategies to help get me back in shape. Lots of work to be done.......but I was really encouraged. I know what I need to do, so time to get back at it (when I get home in a couple of weeks)

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

Welcome back Steve!

How did the goal setting go?

What are you going to be doing for your programming now?

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

[quote=Stephen R. Lampl;725657]Nancy and Diane,

Thanks so much! I have missed posting on these boards - - almost as much as the regular work outs. I'll be helping Dad (he'll be 91 in March) move out to a suburb of Atlanta this next Wednesday and be back home in about a week and a half. Planning to hit the CF hard then and start catching back up with everyone.

Take care!

Steve[/quote]

sorry I missed you in Atlanta, Steve!! I am hoping to come back to another meeting soon. The only issue is I get so busy at my meetings I didn't even workout here, never mind geting to a box!!
Glad to see you are back at the workouts and I hope you are feeling better.. Hope it went well with your Dad!!
I'm looking forward to seeing how you are doing back in CF!

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

[quote=Justin McGinley;725830]Welcome back Steve!

How did the goal setting go?

What are you going to be doing for your programming now?[/quote]

Thank you, Justin! It's going to be rather slow going to start with - - I'm sore today simply from going over a few reps of different lifts with the trainer........heaven help me if I'd done a WOD!

Goal setting went great. I'm just going to pick up where I left off and using the CF Seattle Benchmark Spreadsheets, I'll work on completing the rest of the Level-1 standards and then move on to the Level-2. I'd like to try to complete all of the L-2 standards by the end of the year, but that will take some doing.

I should concentrate primarily on CF Football for programming. Steve Hendrix believes that at our age, the shorter, high-intensity WODs of CF Football, even scaled, produce the solid strength gains, but yield faster recovery times for us "old folks." It's funny, but when I've eaten properly and gotten good rest (sleep), I've recovered quickly, even when I've done two WODs in one day......but Steve's got three years of training others under his belt.......me, I've got one year of training me.........:rofl:

Forgive the long-winded explanation, but I am getting really stoked about resuming CF!

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

[quote=Marianne Urbanski;725911]sorry I missed you in Atlanta, Steve!! I am hoping to come back to another meeting soon. The only issue is I get so busy at my meetings I didn't even workout here, never mind geting to a box!!
Glad to see you are back at the workouts and I hope you are feeling better.. Hope it went well with your Dad!!
I'm looking forward to seeing how you are doing back in CF![/quote]

I'm sorry you won't be there! How are the book sales going?

As I told Justin, it's going to be a rather long row to hoe, but I have direction and goals and the desire; now it comes down to getting back into it (without being stupid like I normally am and taking things SLOWLY and METHODICALLY.........). Dad is doing great - - we leave for ATL on Wednesday.

Thanks for the encouragement!

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

[QUOTE=Stephen R. Lampl;725976]

I should concentrate primarily on CF Football for programming. Steve Hendrix believes that at our age, the shorter, high-intensity WODs of CF Football, even scaled, produce the solid strength gains, but yield faster recovery times for us "old folks." It's funny, but when I've eaten properly and gotten good rest (sleep), I've recovered quickly, even when I've done two WODs in one day......but Steve's got three years of training others under his belt.......me, I've got one year of training me.........:rofl:[/QUOTE]

I've been following CF Football recently. So far I love it. I am setting strength PRs all over the place, while making metcon gains, and I rarely feel beat up. I've been eating a LOT (which aids in recovery, paleo + milk fwiw), and sleeping a lot. It is a sustainable, long term program. The programming is simple and effective. Lift something heavy, rest, lift something else, rest, do a short metcon, go home. I've been having a lot of fun with it.

Hope it works for you as well.

Remember this during the next month, you aren't going to be as strong or as fit as you want to be currently. But you are as strong and as fit as you are. Be smart with your weights, loads, reps etc. You'll be back where you were and setting PRs soon if you ease back into things smartly.

Welcome back Steve.

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

Hey Steve. Glad to see your starting back up ... and that your dad is still doing ok. Its great that you can be there for him - that is more important than missing a few WODs! :)

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

Hey Steve!

Welcome back! I'm curious about the CF Football...I might have to check that out. You'll be back to where you were soon enough! Good luck..O'm off to check out CF FB.:thanx: