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

Stephen R. Lampl 08-13-2009 01:27 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.

[I][B]Then....

CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Burpees*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......
[/I]

Gordon Cooke 08-13-2009 02:17 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;643724][I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.

[I][B]Then....

CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Burpees*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......
[/I][/QUOTE]

Great time on the WOD, Steve.

Stephen R. Lampl 08-13-2009 06:14 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you, Gordon!

Stephen R. Lampl 08-14-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090814 FRIDAY

Warm-up: Walking/Running intervals: [/B][/I]20:00
Walk up to 4.0 MPH - 5:00
Run/jog 400m at 5.5 MPH
Walk 1:00
Run/jog 400m at 6.5 MPH
Walk 1:00
Three (3) 30 second runs followed by 1:00 walks at 4.0 MPH:
7.0 MPH
7.5 MPH
7.5 MPH
6.5 MPH X 1:00
Walk at 3.6 MPH until clock reaches 20:00.
[B]TOTAL DISTANCE: 1.6 miles.

[I]CFWU - modified.

WOD #1: Pull-up Ladder / Death by Pull ups.
[/I][/B][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]
[B][COLOR=Red][COLOR=Black]Rx'd - [/COLOR][/COLOR][COLOR=Red]13 Rounds/minutes + 9 pull-ups - PR! [/COLOR][/B]
[I][COLOR=Black](Last Death by pull-ups 0902020 with 10 rounds + 9 pull-ups)[/COLOR][/I]


[I][B]WOD #2[/B][/I]: [I][B]Front Squat 1, 1, 1, 1, 1, 1, 1. Post loads
[/B][/I]
[I]Was going to sub 3, 3, 3, 3, 3, but started and then got involved in doing the Main Page WOD with friends.
[B]Warm-up Set:
[/B][/I][B]PVC X 10, 45# X 5
[I]Working:
[/I]135# X 3
155# X 1
165# X 1
[COLOR=Red]175# X 1 - PR by 15# [/COLOR][/B][COLOR=Red][I][COLOR=Black](Last FS @ 160# 090623)
[/COLOR][/I][COLOR=Black][B]185# X Fail [/B][B]185# X F [/B][/COLOR][/COLOR][COLOR=Red][COLOR=Black][I](Missed these two lifts by about 1" or so above parallel).
[/I][B]135# X 3
[/B][I]These felt really good - - just need to develop some confidence. Great day all in all!
[/I][B]Pull up and FS Peppers.....:pepper::pepper::pepper::pepper::pepper:[/B]
[/COLOR][/COLOR]

Gordon Cooke 08-14-2009 06:18 PM

Re: Steve's "I'm not aging quietly" log
 
Great work Steve. Congrats on the PRs. Some more dancing peppers for you to add to the collection:pepper::pepper::pepper::pepper::pepper:

Stephen R. Lampl 08-15-2009 11:18 AM

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

Thank you! Always feels good to make progress!

[I][B]090815 SATURDAY

[/B]May have to take a forced rest day today - - walked for an hour with my daughter - - even got in a few short running intervals. Left hip and SI joint are hurting again. My hip popped so loudly a couple of times that the reverberation through my other leg could probably have been picked up by seismometers at Cal Tech!


[/I]

Nancy Cohen 08-15-2009 11:29 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;644943] My hip popped so loudly a couple of times that the reverberation through my other leg could probably have been picked up by seismometers at Cal Tech!
[/I][/QUOTE]

:rofl: HA!! I thought it was an earthquake jolt!!!

sucks.....

Stephen R. Lampl 08-15-2009 11:58 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;644947]:rofl: HA!! I thought it was an earthquake jolt!!!

[I][B]sucks.[/B][/I]....[/quote]

Boy, do you have that right.....time to see the doc, me thinks.....:(

Stephen R. Lampl 08-16-2009 08:47 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090816 SUNDAY

REST DAY!

[/B]Still having some problems with a noisy and painful left hip and SI joint. Trip to the doctor tomorrow to see what is amiss, as stretching and foam rolling are not doing anything. The good news - - hamstrings are feeling great!

[B]Fun "workout" today! [/B][/I][B]
Hiking with my daughter![/B][I]We hiked the Pinecrest Lake perimeter trail (also called the Pinecrest National Recreation Trail) which goes around the entire lake. About or just under 4 miles of varying, rocky terrain and spectacular views of the lake in a beautiful mountain setting about 20 minutes from the house![/I]

Helen Lawson 08-17-2009 09:23 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve. Great work going on here! Lots of PR's! :highfive:

Nice to see you are helping out with some classes! I bet you make an awesome trainer! Always so encouraging! :)


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