CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 10-24-2008 05:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[B][U]Friday, 10/24/08[/U]:[/B]

[I][B]Physical Therapy.[/B]

Good day today - - knee a bit stronger with little pain. The bad news.....
no lower extremity work (knee bends, squats, box jumps - as if I could do them anyway, thrusters, etc.) for the time being until we get the knee figured out. The good news - - I [U]can run[/U] if it doesn't hurt and I don't go down hill (eccentric work on the quads and knee) or if I use a treadmill.
--------------------------------------------------------------------------------
Felt better today, but still off. Seems like I have no endurance whatsoever.

[B]Warm Up:
Stationary Cycling: 20:00[/B] / L3/L5 / 100 RPM / HR 100 - 112.
[B]
Metcon:[/B]
[B]Treadmill: 40:00[/B]. 4.0 mph at 5 deg. incline (walk).[/I]
[I]Tried to do some interval / sprint work. but could not sustain even a 5.5 or 6.0 mph run more than about .15 miles (just twice). Legs felt really heavy and it was hard to breathe.

[B]Strength:[/B]
[B]Bent over rows (OH grip).
45# X 10
95# X 3
115# X 3
135# X 3
[COLOR=Red]155# X 3 PR![/COLOR]
165# X 3 - Form started to go - shoulders slumped so didn't count.
Worked on strict form:
135# X 5 X 3 (UH grip).

Bb Curls - [/B](Really weak here).
[B]75# X 10 X 2 - [/B]Form degraded quickly. Bending back and using legs most of last set.
[B]55# X 10 X 3

Upright Rows.
45# X 10
65# X 3
85# X 3
[COLOR=Red]105# X 2 PR! [COLOR=Black](fail on 3)
95# X 3

GTG Pull-ups / Chin-ups.
Didn't keep count - - just tried to do some ;).
Got 1 7/8 DH chins! (nose to the bar on 2nd rep). ALMOST......[/COLOR][/COLOR][/B]
[/I]

Charles Bennington 10-24-2008 08:58 PM

Re: The Bassman's Log (Steve Lampl)
 
2 PRs is awesome! I'm so glad that you are killing it lately!

Stephen Smith 10-24-2008 09:21 PM

Re: The Bassman's Log (Steve Lampl)
 
I'm with Nancy... slipping and falling in the market isn't nearly glamorous enough for an injury to a CF'er! Make it a motorcycle wreck, or an end-over while downhill mountain biking!

But seriously, going good with the PT it looks like, and you're doing the most important thing to get results, which is to be consistent. Keep going like you're going!

Charles Bennington 10-24-2008 10:00 PM

Re: The Bassman's Log (Steve Lampl)
 
Hang Power Cleans might be an option...

Stephen R. Lampl 10-24-2008 11:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Nancy Cohen;430954]Stephen, lots of people down here are sick, so you might be catching something. I woke up yesterday with swollen glands and sick feeling sinuses. Been trying to fight it off so it doesn't get worse.

No, No, No, that is not what happened to you. That is just not interesting enough (although it is funny the way you described it). Please change your story to include some wild sports feat (skydiving, extreme skiing, etc..).[/quote]

Perhaps you're correct, Nancy (about me being sick, that is). Things are affecting me much differently than they did a couple of months ago. Seems as though I'm much healthier now, but with all this other stuff (nausea, no energy, etc.) going on, it's really weird.

You and Steve are so funny!! I kept thinking I should have a better excuse, but this one gets lots of laughs, particularly when I quote a friend of mine who was responsible for saying the, "Spill on aisle nine!!" line. If it hadn't hurt so blasted much, I would have been laughing then.

[quote=Stephen Smith;431032]I'm with Nancy... slipping and falling in the market isn't nearly glamorous enough for an injury to a CF'er! Make it a motorcycle wreck, or an end-over while downhill mountain biking!

But seriously, going good with the PT it looks like, and you're doing the most important thing to get results, which is to be consistent. Keep going like you're going![/quote]

Thank you, Steve. I'm really excited about tackling some upper body stuff now that I'm supposed to lay off on the lower extremity work for a while.

[quote=Charles Bennington;431030]2 PRs is awesome! I'm so glad that you are killing it lately! Hang Power Cleans might be an option...[/quote]

Chuck, many thanks. Was totally surprised by the PR with the bent over rows - - could never raise over 135 (even 1 rep). This CF stuff is making me stronger than I'd have imagined...........20 years later, yet!

I'll look into the HPCs - - I really need to work on those!

Patrick Haskell 10-25-2008 03:12 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Charles Bennington;431047]Hang Power Cleans might be an option...[/QUOTE]

Um, yeah, what he said. That will get you some hip extension work. Consider stiff legged DLs, too. No sense letting the posterior chain waste away because your quads are suffering. I assume you're doing KTE-type stuff as part of your hip flexor therapy. I'm guessing the GHD might be too much stress on the tendons of the rector femoris.

Bob Guere 10-25-2008 09:00 AM

Re: The Bassman's Log (Steve Lampl)
 
Steve, I've fallen behind on so many logs.... dude, your knee? That sucks. Just do what you know is right. Same advice I should be following about my shoulder right?

Stephen R. Lampl 10-25-2008 09:57 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Patrick Haskell;431109]Um, yeah, what he said. That will get you some hip extension work. Consider stiff legged DLs, too. No sense letting the posterior chain waste away because your quads are suffering. I assume you're doing KTE-type stuff as part of your hip flexor therapy. I'm guessing the GHD might be too much stress on the tendons of the rector femoris.[/quote]

Hey Patrick,

Good deal. Never thought about the stiff legged DLs either. No KTEs as part of PT, but I have done them as part of a WO. As for the GHD sit-ups, I love them - - absolutely no discomfort in the bad knee, so I'm gonna keep at them.

I've got to spend sometime today or tomorrow picking and choosing exercises and make a list of WODs.

Stephen R. Lampl 10-25-2008 10:01 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;431219]Steve, I've fallen behind on so many logs.... dude, your knee? That sucks. Just do what you know is right. Same advice I should be following about my shoulder right?[/quote]

Catching up on logs can be difficult........I hear ya!

I guess my issues can be common after time. Perhaps we missed something in my initial PT sessions (hip flexor weakness), etc, so now it's time to pay the piper. I'm being careful....maybe overly so, but I'd like to avoid someone having to go back in to fix things, even arthroscopically.

Hope your shoulder is doing OK.....

Charles Bennington 10-25-2008 12:28 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;431262]Hey Patrick,

Good deal. Never thought about the stiff legged DLs either. No KTEs as part of PT, but I have done them as part of a WO. As for the GHD sit-ups, I love them - - absolutely no discomfort in the bad knee, so I'm gonna keep at them.

I've got to spend sometime today or tomorrow picking and choosing exercises and make a list of WODs.[/QUOTE]

Are you just looking for ideas for the posterior chain?


All times are GMT -7. The time now is 12:42 PM.


CrossFit is a registered trademark of CrossFit Inc.