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

Stephen R. Lampl 12-05-2008 09:44 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;462610]Good news on the knee, Steve. Congrats.

Got your PM. Thanks for passing that along.[/quote]

[quote=Elizabeth Terris;463259]Great news about your knee!!![/quote]

[quote=Richard Macaulay;463271]Yeh big time....V happy on that, must have put a spring in your step as you left the docs office?!

Ricky[/quote]

Thanks, ET, Chris, and Ricky!! I am soooooo happy there are no words. I'm too young for knee replacements!!!!!!!!

[quote=Nancy Cohen;463287][SIZE=6][COLOR=DarkOrange]Happy Belated Birthday!![/COLOR][/SIZE]

Geez, I miss everything around here. :)[/quote]

Thank you, Nancy! I had a blast.....from the WOD to fun time with my wife!

Stephen R. Lampl 12-05-2008 10:12 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Friday, 12/05/08:[/B][/U][B]

[I]Warm-up:

#1. Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR 102
[B]#2. Elliptical Trainer: [/B]20:00 / L5 / 80 RPM / ?? Dist / HR 136

[B]Stretching:
[/B]Seated Hamstring Stretches, 10:00, varied poses.

[B]Pull-ups: 3 + 3 + 3 - [/B]really tired.....

[B]CFWU - Modified X 2
[/B]Shoulder pass thrus 10 reps
Butt Kickers (each leg) X 25 reps
Partial squats (supported) - BW, shoulder width and using quads - 10 reps
OHS w/ Kindo stick X 10
Standing hamstring stretches (slumps), fingers to ground 30 sec X 3
Walking lunges with Kindo stick X 10 steps (WOD WU)
Dumbbell swings - 20# X 10 reps (WOD WU)

[B]WOD:
5 Rounds for Time
50# Walking Lunges X 10 Steps, alternating
50# Dumbbell Swings X 15 reps

[COLOR=Blue]Wasn't happening......forgot I gave blood yesterday (Rest Day).....ran outta steam just doing the CFWU....[/COLOR][/B][COLOR=Blue][COLOR=Black]

[B]Tried some other stuff....

Reclining Pull-ups
15 X 3 [/B]chest to bar - -

[B]SDHP
45# X 10 (WU)
65# X 10
95# X Fail.....[/B]pooped! ([U]figuratively[/U]!!!)[B]

Air Squats
50
[/B]Last five reps darn near killed me......

I felt great when I started working out today, but I think I'll wait longer after I give blood next time......:D
____________________________________________________________
[B]Nutrition

Breakfast:
[/B]Small sausage/egg/cheese pannini
16 oz coffee w/cream, raw sugar

[B]Lunch:
[/B]8 oz homemade turkey vegetable soup
Large salad:
2 C (approx) greens
3.5 oz (approx.) lean, leftover ham
6 large mushrooms, sliced
1 Tbsp blue cheese crumbles
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]One serving (9 chips) organic tortilla chips
2 Tbsp sour cream (dip)

[B]Dinner:
[/B]3/4 C approx. angel hair pasta
1/2 C approx. spaghetti sauce (lean ground beef, organic tomato puree and organic tomato paste w/1 Tbsp dried garlic, crushed).
1 slice sourdough garlic bread
Medium green salad (greens only) w/ 2 Tbsp garlic vinaigrette dressing

[B]Snack:
[/B]1 medium Granny Smith apple
2 Tbsp natural, homemade peanut butter

[/COLOR][/COLOR][/I]

Patrick Haskell 12-06-2008 04:53 AM

Re: The Bassman's Log (Steve Lampl)
 
Stopped by to commend you on your stylin' avatar. :D

Glad to hear the knee is coming around. There's a lot of ROM between ATG and sub-parallel squats. I haven't looked at an anatomy text in a long time, but I can't envision a fundamental change within the joint between 100 and 80 degrees. Going ATG certainly cranks the joint into a relatively extreme position, and I can see how that might be hard on the cartilage. You may find that as the musculature strengthens that you can comfortably squat sub-parallel as Rip Rx's (and a Dynamax is probably below parallel for you, so maybe it's just a matter of confusion of terms here).

And a belated Happy Birthday to you.

Stephen R. Lampl 12-06-2008 01:09 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Patrick Haskell;463544]Stopped by to commend you on your stylin' avatar. :D [/quote]

Thanks! Thought I'd have a little fun........shows why cops' hands are permanently deformed :rofl:

[quote=Patrick Haskell;463544]

Glad to hear the knee is coming around. There's a lot of ROM between ATG and sub-parallel squats. I haven't looked at an anatomy text in a long time, but I can't envision a fundamental change within the joint between 100 and 80 degrees. Going ATG certainly cranks the joint into a relatively extreme position, and I can see how that might be hard on the cartilage. You may find that as the musculature strengthens that you can comfortably squat sub-parallel as Rip Rx's (and a Dynamax is probably below parallel for you, so maybe it's just a matter of confusion of terms here).

And a belated Happy Birthday to you.[/quote]

Thanks on the B-day wishes, Patrick! I also appreciate your analysis(?) on the ATG vs parallel squats. Actually, ATG feels really good to me. I don't notice any difference in how my knees (either and/or both) feel when I go ATG as opposed to just parallel/90 deg. I can basically sit with my hammies on my calves; this places my rear about 6 inches above the ground, where a D-max ball equates to between 12 to 14 (depending on how hard I squish it). You are correct; the D-max ball places me well below parallel (probably about 105 to 110 deg), so I'm good there.

Take care - - thanks again!

Stephen R. Lampl 12-07-2008 10:19 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Saturday, 12/06/08:[/B][/U]

[I][B]REST DAY (Not by Choice)
[/B]Apparently it takes a while to get one's blood supply replenished and get back up to snuff.....still worn out.

Did move a bunch of heavy boxes around in the garage doing clean-up work, but this was not really even a functional WO for me.
________________________________________________

[B]Nutrition: (What nutrition????)
[/B]Honestly......felt sorry for myself and kinda down. Ate like an IDIOT!

[B]Breakfast:
[/B]Coconut/ginger chocolate chip cookie
16 oz coffee w/cream, raw sugar.

[B]Lunch:
[/B]None

[B]Snack:
[/B]1 slice sourdough bread (toasted) w/butter

[B]Dinner:
[/B]2 eggs, scrambled
1 slice sourdough bread, toasted, w/butter

[B]Water:
[/B]Approx. 60 oz.

------------------------------------------------------------------------
------------------------------------------------------------------------
[/I][U][B]Sunday, 12/07/08:

[/B][/U][I][B]REST DAY [/B](Legitimate)

[B]Nutrition:
[/B]Better today......but still gotta get back on track.

[B]Breakfast:
[/B]Multi-grain "everything" bagel
2 Tbsp cream cheese
16 oz coffee w/creamer, raw sugar. Added a partial refill - about 10 oz.

[B]Lunch:
[/B]Turkey sandwich
3 oz lean sliced, smoke turkey
1 oz slice low fat swiss cheese
1 slice sourdough bread

[B]Snack:
[/B]1 serving (10 chips) organic corn tortilla chips

[B]Dinner:
[/B]4 oz lean beef hot dog (Hebrew Nat'l)
Large french hot dog roll
Pickles, diced onions, mustard, ketchup

[B]Snack:
[/B]1 medium apple
2 Tbsp natural, homemade peanut butter

[B]Water:
[/B]Approx. 80 oz.

[/I]

Nancy Cohen 12-08-2008 12:52 AM

Re: The Bassman's Log (Steve Lampl)
 
Stephen....10 floggings for your nutrition on Saturday :mad: and a few more floggings for your nutrition on Sunday :mad:

:) No biggie, just trying to encourage you to get back on track. I'd get some floggings for what I ate last Wednesday. Wednesday was a bad day for me in the nutrition department! :D

Stephen R. Lampl 12-08-2008 04:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Nancy Cohen;464629]Stephen....10 floggings for your nutrition on Saturday :mad: and a few more floggings for your nutrition on Sunday :mad:

:) No biggie, just trying to encourage you to get back on track. I'd get some floggings for what I ate last Wednesday. Wednesday was a bad day for me in the nutrition department! :D[/quote]

Thanks, Nancy. Keep up the floggings.....er....encouragement!

Doing soooooo much better today!

Bob Guere 12-08-2008 04:12 PM

Re: The Bassman's Log (Steve Lampl)
 
Ok, Steve, I'm jumpin on in here too to cheer you on until you get your diet dialed in. You can do it brother! I can say from experience that letting the diet go and trying to keep CF'ing is a slippery slope. I, for one, tire easily, get down easily, and simply don't want to be in the gym when I let all that crack slip back into the diet. I'm not talking about a cheat meal, or even a cheat day, but when it's 3, 4, 5 or more days and I realize I've let the crack slip back in, that's when I really suffer and I have to just SNAP back into the game and not even think about "weening" or "babysteps".

Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.

Nancy Cohen 12-08-2008 04:18 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Bob Guere;465253]
Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.[/QUOTE]

Yep, that's my secret too. Keep the crack out of the house. :)

Richard Macaulay 12-08-2008 04:22 PM

Re: The Bassman's Log (Steve Lampl)
 
Duuuuuude, your log is awesome, the detail in food logg etc is brilliant. Loving avatar to mate!!

Ricky

Stephen R. Lampl 12-08-2008 11:36 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;465253]Ok, Steve, I'm jumpin on in here too to cheer you on until you get your diet dialed in. You can do it brother! I can say from experience that letting the diet go and trying to keep CF'ing is a slippery slope. I, for one, tire easily, get down easily, and simply don't want to be in the gym when I let all that crack slip back into the diet. I'm not talking about a cheat meal, or even a cheat day, but when it's 3, 4, 5 or more days and I realize I've let the crack slip back in, that's when I really suffer and I have to just SNAP back into the game and not even think about "weening" or "babysteps".

Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.[/quote]

[quote=Nancy Cohen;465260]Yep, that's my secret too. Keep the crack out of the house. :)[/quote]

Thanks, you two! You are both awesome support and encouragement people! It's not that I'm even consciously sabotaging my eating, it's that I'm not even thinking. Got a bit too busy with other stuff on "rest days" and didn't eat when I was supposed to, or .......well, you obviously know the rest. Did great today, tho!

Stephen R. Lampl 12-08-2008 11:39 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Richard Macaulay;465266]Duuuuuude, your log is awesome, the detail in food logg etc is brilliant. Loving avatar to mate!!

Ricky[/quote]

Thanks, Ricky! Only bad thing about the food log is that I [I][B]will not[/B][/I] cheat and fail to log the "crack" (as Bob and Nancy say). Gotta be honest, so if I play, I pay.

Avatar pic was fun.......We "Yanks" love to make "cop jokes," among them, "Bad cop, no donut", or "Do you know why cops hands are permanently deformed? From the coffee and donuts..."

So I figured, what the heck.......It was my last day on the road before I retired.

Chris Scott 12-09-2008 12:09 AM

Re: The Bassman's Log (Steve Lampl)
 
Good for you for giving blood. Well worth the unexpected rest days--we all depend daily on "the kindness of strangers;" it's just that sometimes it takes something like a trip to the ER to fully realize it.

Keep your head down on the nutrition--we all believe in you!

Stephen R. Lampl 12-09-2008 12:17 AM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Monday, 12/08/08:[/B][/U][B]

[I]Warm-up:
Jump Rope Singles: [/I][/B][I]2 pound rope, 50 reps X 30 sec X 4 = 200
(Tried for some doubles with a regular rope. No dice today).
[B]CFWU: X 2...[/B].wo specificShoulder pass throughs w/ PVC
Cleans 45# bar X 10
Air Squats x 10
Cleans 45# X10
Pull-ups 3, 4 (chins), 3.

C&J practice lifts w/30# and 45# bars. Approx 10 of each.

[B]WOD: Clean and Jerk
1, 1, 1, 1, 1, 1, 1. Post Loads

WU: 45# X 5
65#, 85#, 95#, [COLOR=Red]115# - PR!![/COLOR], 125 X F (8 ), 95#, [COLOR=Red]115#[/COLOR].[/B]
Felt good about these lifts.....best prior was 95# (10/02/08). Almost had 125 on 8th attempt, but tweaked R/shoulder a bit.

[B]Kipping Practice:
[/B]Didn't think I was getting anywhere, but another CFer thought I got four good kips.......Could have been higher tho - - chin didn't quite reach the bar. So, [COLOR=Red][B]YES!!! Woo Hoo! [/B][COLOR=Blue]SORT OF......[/COLOR][/COLOR]

[B]Evening "Watching TV Tabata Session"
Tabata Push-ups: 15, 12, 9, 6, 4, 6, 6, 5 = 63
Tabata Sit-ups: 12, 13, 13, 13, 13, 13, 13, 13 = 103 (unanchored)
Tabata Squats: 16, 15, 14, 11, 11, 12, 12, 12 = 113
Total = 289
______________________________________________________

Nutrition:

[/B]Morning coffee (16 oz w/creamer and raw sugar) before WO....
[B]
Breakfast:
[/B]Protein Shake
8 oz 1% milk, 20 grams protein
1 oz med. cheddar cheese

[B]Lunch:
[/B]6 oz (1 can) Albacore tuna w/ lemon juice
large green salad
1 Tbsp blue cheese crumbles
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]1 serving (10 crackers) Triscuit Rosemary/Olive Oil flavor
2 Tbsp cream cheese

[B]Dinner:
[/B]Scezhuan (sp?) Chicken and broccoli
approx. 5 oz shredded chicken (in scezhuan sauce)
1/2 C + broccoli tops

[B]Water:
[/B]100 oz today....




[/I]

Stephen R. Lampl 12-09-2008 12:28 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;465657]Good for you for giving blood. Well worth the unexpected rest days--we all depend daily on "the kindness of strangers;" it's just that sometimes it takes something like a trip to the ER to fully realize it.

Keep your head down on the nutrition--we all believe in you![/quote]

Thanks, Chris! My poor little ADHD brain sort of forgets stuff......like giving blood the day before I wanna do a good metcon......[I]HELLO!![/I] And I can't even blame it on age - - I've always been that way.

Thanks on the nutrition. It is simply amazing how easy it is to get away from good eating. I have to consciously think about what I put into my gullet every minute, or I'll stuff it with anything that looks good, even if I don't eat that much. Or worse, I forget to eat.

Stephen R. Lampl 12-10-2008 08:15 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Tuesday and Wednesday 12/09/08 and 12/10/08:[/B][/U]

[B][I]Out of town trip - WO not possible.

Nutrition:

12/09/08:

Breakfast:
[/I][/B][I]1/2 C cottage cheese
1/2 C blueberries and raspberries, mixed.
16 oz coffee w/creamer, raw sugar

[B]Lunch:
[/B]McDonald's Southwestern (chicken) salad
3 oz approx. grilled chicken breast
mixed greens
1/4 C approx. black beans
1/4 C approx. small (1" by 1/4") tortilla strips
Newman's southwestern salad dressing 1 pkg (1/4 C?)

[B]Dinner:
[/B]5 oz chicken breast, broiled
3/4+ C approx. broccoli tops
1 very small piece chocolate cake (late B-day celebration w/sister in Long Beach, CA)

[B]Water:
[/B]80 oz. approx.
_____________________________________________________________

[B]12/10/08:

Breakfast:
[/B]Scrambled eggs (2)
1 small piece (1/2 oz) Canadian bacon
1 med. piece rye toast w/ butter
16 oz coffee w/creamer, raw sugar

[B]Lunch:
[/B]5 pieces (approx 6 oz) chicken breast strips

[B]Snack:
[/B]Power Bar 23g protein bar.

[B]Dinner:
[/B]Spaghetti:
1/2 C angel hair pasta
1/2 C organic sauce w/meat
medium green salad
2 Tbsp garlic vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter

[B]Water:
[/B]100 oz approx.
[/I]

Elizabeth Terris 12-11-2008 09:23 AM

Re: The Bassman's Log (Steve Lampl)
 
Way to keep the PB to 2 tbs! I am a PB addict!!!! Great discipline.

Justin McGinley 12-11-2008 10:17 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;467635]

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter[/QUOTE]

One of my favorite snacks.

Workouts are looking solid. Glad to hear about your knee. From everything I've read, Not breaking parallel is one of the best ways to guarantee undue stress is placed on the joint. No need to go ATG, but be sure to break parallel.

Robert Whipple 12-11-2008 08:06 PM

Re: The Bassman's Log (Steve Lampl)
 
Steve- Great log!! :kicking0:

Love the daily diet update. Your inspiring to me! Keep up the good work. Love the avatar. Do you think CF would have helped you when you were back on the force?

Stephen R. Lampl 12-11-2008 08:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thursday, 12/11/08:[/B][/U]

[B][I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 110

[B]WOD: [/B]Was going to do "Annie" but was still tired from the long drive yesterday. Additionally, ended up fasting for 16 hours.....so, did a non-specific WOD.....

[B]Jump Rope: Singles
100 X 5 + 34 = 534. [/B]
First 3 sets unbroken. Tripped a LOT on the 4th. 5th unbroken, tho almost tripped. Got to 34 on the 6th and felt my left calf starting to cramp, so I stopped and called it good.

[B]Platform Jump (box jump)
10 X 1 X 18" - - [/B]quit after one set due to calf.

[B]Seated Rows:
WU = 70# X 15
130 X 3 [/B](135)
[B]145 X 3 [/B](150)
[B]160 X 3 (Old PR) [/B](165)
[B][COLOR=Red]175 X 3 - PR [/COLOR][/B][COLOR=Red](Actually 180!)
[COLOR=Black]Correct weights now......[/COLOR]
[/COLOR][COLOR=Red][COLOR=Black][B]190 X 1 (bad form)
175 X 3
160 X 3
115 X 12 (max reps)
[/B]Realized after doing the first set at 175, that an extra 5 lb "add-on" weight was sitting on the stack, so 5# are added in parentheses...)

[B]Pull-ups
3, 4 (uh), 3.

Kipping Pull-ups [COLOR=Red](YUP....got my kip!!!! Finally!!!)
[/COLOR][/B][COLOR=Red][COLOR=Black]2, 4, 2. Lower lat strength is wanting, so not quite getting to the bar, but definitely am kipping.....HooAhh
____________________________________________________
[B]Nutrition:

16 hour fast.

Snack: [/B](Late, post-workout)
1 serving peanuts (approx 1. oz)
1 oz dark (70%) chocolate

[B]Dinner:
[/B]3 slices garlic cheese pepperoni pizza
large green salad
1 Tbsp blue cheese crumbles
1/2 C approx. sliced mushrooms
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter


[/COLOR][/COLOR][B]
[/B][/COLOR][/COLOR][/I]

Stephen R. Lampl 12-11-2008 08:35 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;467998]Way to keep the PB to 2 tbs! I am a PB addict!!!! Great discipline.[/quote]

Hi ET!

Well..........sometimes I can't keep it to just 2 Tbsp. When I'm making it, I cheat and lick the blender, spoon, etc. when I'm done.......:D:D

Charles Bennington 12-11-2008 08:36 PM

Re: The Bassman's Log (Steve Lampl)
 
Wow...You are kicking some major ***! Sorry to be out of your log for so long, but it looks like you're moving in leaps and bounds. Good stuff Steve, I'm really happy for you.

Stephen R. Lampl 12-11-2008 08:36 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Justin McGinley;468055]One of my favorite snacks.

Workouts are looking solid. Glad to hear about your knee. From everything I've read, Not breaking parallel is one of the best ways to guarantee undue stress is placed on the joint. No need to go ATG, but be sure to break parallel.[/quote]

Thanks, Justin. Gotta agree. Legs feel much better when I drop below parallel. For the first time, I have an orthopod agreeing with me. She just says not to go ATG, but certainly below parallel. She likes Dynamax depth too.

Stephen R. Lampl 12-11-2008 08:40 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Robert Whipple;468595]Steve- Great log!! :kicking0:

Love the daily diet update. Your inspiring to me! Keep up the good work. Love the avatar. Do you think CF would have helped you when you were back on the force?[/quote]

Robert,

Thank you! Absolutely on the CF during my LEO work. As a matter of fact, I wish I'd known about it or done something similar (if it wasn't around) when I went through the academy. CF is much better suited to LEO or fire duty than most other WO regimens. I'm probably in better shape now than I was 28 years ago when I entered the LEO academy.

Stephen R. Lampl 12-11-2008 09:05 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;468627]Wow...You are kicking some major ***! Sorry to be out of your log for so long, but it looks like you're moving in leaps and bounds. Good stuff Steve, I'm really happy for you.[/quote]

Chuck,

Thanks again, as always, for the kind words. You've really been an inspiration to me - - showing just what kinda stuff [U]we can do[/U] if we put our minds to it!

Christin Street 12-12-2008 04:41 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen R. Lampl;468622][COLOR=red][I][B][COLOR=red]Kipping Pull-ups [COLOR=red](YUP....got my kip!!!! Finally!!!)[/COLOR][/COLOR][/B][/I]

[/COLOR][/quote]

:pepper: Time to celebrate!!:pepper: Nice job!!


[URL="http://www.board.crossfit.com/showthread.php?t=30908"][B][COLOR=darkgreen]MyLog[/COLOR][/B][/URL] [COLOR=red][B]~[I]All I want for Xmas is a[/I][/B][/COLOR][B][COLOR=red][I] sub-6 Fran.~[/I][/COLOR][/B]

Elizabeth Terris 12-12-2008 05:21 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;468626]Hi ET!

Well..........sometimes I can't keep it to just 2 Tbsp. When I'm making it, I cheat and lick the blender, spoon, etc. when I'm done.......:D:D[/QUOTE]

:rofl: yea but when I cheat I dip a ladle in.

Nice kipping pull up!!!!!!!!

Stephen R. Lampl 12-12-2008 03:46 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;468832]:pepper: Time to celebrate!!:pepper: Nice job!!


[URL="http://www.board.crossfit.com/showthread.php?t=30908"][B][COLOR=darkgreen]MyLog[/COLOR][/B][/URL] [COLOR=red][B]~[I]All I want for Xmas is a[/I][/B][/COLOR][B][COLOR=red][I] sub-6 Fran.~[/I][/COLOR][/B][/quote]

Thank you, Christin! This is [U][B]such a great[/B][/U] early Christmas present. Funny how one's priorities change.....

Love your Christmas wish and of course, your avatar pic.

Stephen R. Lampl 12-12-2008 03:47 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;468849]:rofl: yea but when I cheat I dip a ladle in.

Nice kipping pull up!!!!!!!![/quote]

Yup......and thanks! Having a swingin' good time now!! YaaaaHOooooooo!!

Carla Tremblay 12-12-2008 06:47 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;468622]
Kipping Pull-ups [COLOR=Red](YUP....got my kip!!!! Finally!!!)[/QUOTE]

Wow! Great job Steve! What kind of pull-up bar are you kipping on?

Stephen R. Lampl 12-12-2008 07:04 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;469568]Wow! Great job Steve! What kind of pull-up bar are you kipping on?[/quote]

[url]http://board.crossfit.com/attachment.php?attachmentid=3064&stc=1&d=1229133671[/url]

Carla,

They have three of these at my globo. They have the lat pull-down station, tricep press down, and cable cross over stations also built in.

Thanks on the kips! Bout time for me.

Stephen R. Lampl 12-12-2008 07:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Friday, 12/12/08:[/B][/U]

[I][B]REST DAY. [/B]Took the day off - - not feeling well. There's obviously something going around - - everyone including wife feeling puny......

[B]Nutrition:

Out the window today. Not really hungry, what I am eating is not sensible.......
[/B][/I]

Carla Tremblay 12-12-2008 07:21 PM

Re: The Bassman's Log (Steve Lampl)
 
Thanks for posting the pic. That's much better than what I have at my glob!! I can only kip on weekends at my house! :(

Take care of yourself. There is something going around everywhere! I just read on 2 other logs about people getting sick.

Stephen R. Lampl 12-12-2008 07:23 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;469579]Thanks for posting the pic. That's much better than what I have at my glob!! I can only kip on weekends at my house! :(

Take care of yourself. There is something going around everywhere! I just read on 2 other logs about people getting sick.[/quote]

Thanks, Carla. Sorry about the double pic post.....I just figured out how to do it....

Stay healthy.....

Charles Bennington 12-13-2008 06:22 AM

Re: The Bassman's Log (Steve Lampl)
 
Hope you feel better my friend, I woke up at 6:47 this morning to throw up for an hour...Stupid Holiday Season!

Helen Lawson 12-13-2008 02:45 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;465659][U][B]Monday, 12/08/08:[/B][/U][B]
[B]WOD: Clean and Jerk
65#, 85#, 95#, [COLOR=Red]115# - PR!![/COLOR], 125 X F (8 ), 95#, [COLOR=Red]115#[/COLOR].[/B]
Felt good about these lifts.....best prior was 95# (10/02/08). Almost had 125 on 8th attempt, but tweaked R/shoulder a bit.

[B]Kipping Practice:
[/B]Didn't think I was getting anywhere, but another CFer thought I got four good kips.......Could have been higher tho - - chin didn't quite reach the bar. So, [COLOR=Red][B]YES!!! Woo Hoo! [/B][COLOR=Blue]SORT OF......[/COLOR][/COLOR]
[/QUOTE]

Hey Steve. Great work! The C&J is an awesome PR! Quite a jump! Isn't it amazing that sometimes the PR's just happen when you expect them least?

On the kipping...awesome...i'm jealous....btw...check out the difference between what crossfit calls a kip and a gymnastics kip. I'm sure there are some gymnastics kipping videos out there somewhere, but be careful who you trust. At the gymnastics cert it was heavily emphasized that the gymnastics kip (leading with the chest and minimizing hip movement) was much more efficient.

Stephen R. Lampl 12-13-2008 05:37 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;469749]Hope you feel better my friend, I woke up at 6:47 this morning to throw up for an hour...Stupid Holiday Season![/quote]

Thanks, Chuck. Haven't worked out for three days now......really feeling it. Still under the weather, but not like you....

Get better quickly!

Stephen R. Lampl 12-13-2008 05:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Helen Lawson;470009]Hey Steve. Great work! The C&J is an awesome PR! Quite a jump! Isn't it amazing that sometimes the PR's just happen when you expect them least?

On the kipping...awesome...i'm jealous....btw...check out the difference between what crossfit calls a kip and a gymnastics kip. I'm sure there are some gymnastics kipping videos out there somewhere, but be careful who you trust. At the gymnastics cert it was heavily emphasized that the gymnastics kip (leading with the chest and minimizing hip movement) was much more efficient.[/quote]

Helen,

Thanks so much! Happened quite by accident, like many have told me it would. My shoulders are so tight that I can barely do the shoulder pass thru warm ups :D (both hands are near the ends of a 6' piece of PVC - - I have to shrug to keep from hitting my head - - LOL!). When I get limbered up, it'll really help with the kip. It is amazing how much opening the hips quickly helps the kip. I'm interested in viewing a video of the gymnastics kip you mention.

Thanks again for all the encouragement!

Stephen R. Lampl 12-14-2008 08:28 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Saturday and Sunday, 12/13/08 & 12/14/08:[/B][/U]

[I][B]REST DAYS (Saturday, not by choice....)

[/B]Can't seen to shake this stomach flu-like bug. Little energy, less appetite.

[B]Nutrition for Sunday:

Breakfast: (Late)
[/B]1/4 C approx. cottage cheese
1/2 C blueberries and raspberries
16 oz Coffee w/creamer, raw sugar.

[B]Snack:
[/B]1 serving (1 oz approx. peanuts)

[B]Lunch/Dinner:
[/B]8 oz homemade split-pea soup with ham
1 slice sourdough bread w/1 tsp approx. butter

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter

[B]Water:
[/B]Lost count - - probably 60 oz today. Feeling dehydrated, so trying to drink more.....


[/I]

Christin Street 12-15-2008 06:06 PM

Re: The Bassman's Log (Steve Lampl)
 
Hope you are feeling 100% better soon! I have quite a few friends that are out with the stomach bug. Seems to be the season!
Feel better....


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