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

Stephen R. Lampl 05-04-2009 05:39 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;580925]Hey Steve. Great work on the Tabata -- especially the dead-hangs! :highfive:

Hope you're enjoying your trip![/quote]

[quote=Christin Street;581233]Wow! Great score with Tabata esp with Dead Hangs!! See you tomorrow![/quote]

Helen and Christin,

Thanks much! The TSE is one of my favorites!

Christin - - looking forward to it!

Stephen R. Lampl 05-04-2009 05:52 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090504 MONDAY @ Ultimate Fitness (really nice globo!), Fayetteville, GA.[/B][/I]

[I][B]Warm-up: Life Fitness Elliptical - [/B]10:00 / L3 / 8.5 MPH / 1.32 miles
[B]CFWU X 2 [/B](modified - no GHD - subbed bent knee sit-ups; no back ext.). Push-ups X 25 reps. Still did the PFSSs! X 10 (Burpees).
[B]DU Practice: [/B]Got cut short to about 2:00 - class in the room I was using. Got 5 (still not chained together).

[B]WOD: Front Squats: 3,3,3,3,3. Post Loads.

Warm-up:
Goblet Squats: 35# X 10, 70# X 10
FS WU: Dowel X 15, 45# bar X 10, 95# X 5
Working: [/B](Did these barefoot)
[B]105# X 3
115# X 3
125# X 3
135# X 3
[COLOR=Red]145# X 3 PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]These felt really solid. Ist rep at 145 I felt my self coming forward slightly; corrected the last two.

[B]Kipping Pull-ups: 10 X 2[/B]. [B]FINALLY!
[/B]Don't know if this is really a PR, but it sure felt good to rip these out. Got funny looks from a couple of teens who I don't think had seen anyone, let alone an old man, knock out a kipping pull-up....:rofl:[/COLOR][/COLOR]
[/I]

Charles Bennington 05-04-2009 05:59 PM

Re: Steve's "I'm not aging quietly" log
 
Everyone loves a PR!

Keith Walker 05-05-2009 04:11 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;581292][I][B]090504 MONDAY @ Ultimate Fitness (really nice globo!), Fayetteville, GA.[/B][/I]

[I][B]Warm-up: Life Fitness Elliptical - [/B]10:00 / L3 / 8.5 MPH / 1.32 miles
[B]CFWU X 2 [/B](modified - no GHD - subbed bent knee sit-ups; no back ext.). Push-ups X 25 reps. Still did the PFSSs! X 10 (Burpees).
[B]DU Practice: [/B]Got cut short to about 2:00 - class in the room I was using. Got 5 (still not chained together).

[B]WOD: Front Squats: 3,3,3,3,3. Post Loads.

Warm-up:
Goblet Squats: 35# X 10, 70# X 10
FS WU: Dowel X 15, 45# bar X 10, 95# X 5
Working: [/B](Did these barefoot)
[B]105# X 3
115# X 3
125# X 3
135# X 3
[COLOR=Red]145# X 3 PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]These felt really solid. Ist rep at 145 I felt my self coming forward slightly; corrected the last two.

[B]Kipping Pull-ups: 10 X 2[/B]. [B]FINALLY!
[/B]Don't know if this is really a PR, but it sure felt good to rip these out. Got funny looks from a couple of teens who I don't think had seen anyone, let alone an old man, knock out a kipping pull-up....:rofl:[/COLOR][/COLOR]
[/I][/QUOTE]


YAHOO on the PR's Steve! awesome job! :pepper:

looking forward to seeing you today at CFED! We (me and Christin) better be on our best behavior since I know you will be "reporting" on your log!

Carter Jee 05-05-2009 04:38 AM

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

nice work despite feeling sluggish!!!!

hey... don't dread the WOD.. don't even think about it.... great advice from the boz.... "don't create what is not going to be used"

in other words, dreading a wod is just a waste of energy!!!

carter

Christin Street 05-05-2009 10:28 AM

Re: Steve's "I'm not aging quietly" log
 
Welcome to the South! It was so great to meet you today, Steve! Fun times with the Keithinator and you at CFED. Yes, that WOD looked so "fun" on paper but those DUs sure did hold me up!
Hopefully we'll have pics to post later. Have fun with Shana tomorrow. What lift are you working on with her?
I'll be back at CFED on Friday, but I'm thinking you're probably either heading back West or have family obligations here?
Again...AWESOME TO MEET YOU IN PERSON! You are a huge inspiration.:pepper:

Stephen R. Lampl 05-06-2009 02:53 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;581300]Everyone loves a PR![/quote]

Yes, they do!

I'll try to catch up on watcha been doin' when I get a chance, Chuck. Down in Atlanta this week - - having a blast!

Stephen R. Lampl 05-06-2009 03:01 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;581496]YAHOO on the PR's Steve! awesome job! :pepper:

looking forward to seeing you today at CFED! We (me and Christin) better be on our best behavior since I know you will be "reporting" on your log![/quote]

[quote=Christin Street;581854]Welcome to the South! It was so great to meet you today, Steve! Fun times with the Keithinator and you at CFED. Yes, that WOD looked so "fun" on paper but those DUs sure did hold me up!
Hopefully we'll have pics to post later. Have fun with Shana tomorrow. What lift are you working on with her?
I'll be back at CFED on Friday, but I'm thinking you're probably either heading back West or have family obligations here?
Again...AWESOME TO MEET YOU IN PERSON! You are a huge inspiration.:pepper:[/quote]

Christin and Keith,

A little late responding here......Man was it ever great to meet you two and work out with you at CFED! Christin, you are right - - CFED Rocks!

Keith, thanks on the PR!

Christin, the pics were great! Got to work with Shana today (I'll make a separate post on that) - - I was going to hit primarily my OHS, Clean and Jerk, and Snatches......I don't think I'll be able to make CFED on Friday, but am going to try and make it to Keith's/your globo tomorrow.

[quote=Carter Jee;581507]hey stephen

nice work despite feeling sluggish!!!!

hey... don't dread the WOD.. don't even think about it.... great advice from the boz.... "don't create what is not going to be used"

in other words, dreading a wod is just a waste of energy!!!

carter[/quote]

Hey Carter,

Thanks for the words of encouragement. I tend to get nervous before doing some workouts; just want to excel at what I do and don't necessarily have the "chops" to do that well. I am learning that to do my best, even if the time sucks or I don't get many rounds is key....JUST DO IT!

Stephen R. Lampl 05-06-2009 04:16 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090505 TUESDAY.......Worked out at CrossFit East Decatur, GA.

[/B]This was an awesome experience for me! I had a blast and got to meet and work out with Christin Street ([/I][URL="http://www.board.crossfit.com/showthread.php?t=30908"]"A Soccer Mom's Log[/URL]"[I])[/I] [I]and Keith Walker ([/I][URL="http://www.board.crossfit.com/showthread.php?t=39303"]THE "KEITHINATOR'S LOG" FOR THE 40+ CFers[/URL][I]) - - both wfs. Additionally, the instructor/trainer for the session was none other than Shana Alverson, who took [B]second[/B] in the Southeastern Regional Qualifiers for the CrossFit Games, 2009! WOO HOO!

[B]Warm-up: CFED modified....X 2.
[/B]Row 500m. 1) 1:50 2) 1:48[/I]. [I]I was surprised with these times as a warm-up.....wasn't trying hard.

[B]WOD: CFED Alternate WOD for 090505
10 rounds for time of:
5 pull-ups
7 medicine ball cleans
9 double unders or double under attempts.
TIME = 22:28.

[/B]This was a great workout, but it revealed a lot of things I need to work on....
1. Pull-ups were all kipping (YEA!), but I didn't have full ROM...
2. Med ball cleans - - I still have some bad habits...
3. DUs....still can't chain them together...

[/I][I] I, being one of the "older set", tend to be a little dense in terms of one's being able to drum new information into my skull. Shana had a way of explaining things and giving training cues which made it so easy to understand. I think I'm finally getting my kip down (at least I know what I need to do and practice) with her help![/I]

[I][B]090506 WEDNESDAY.....REST DAY and.....
One-on-One Training Session with Shana Alverson at CFED, Decatur, GA.

Warm-up: [/B]
Row 500m (1:58....a little more relaxed today)!
Modified SCFWU X 2

[B]Training Session:
Olympic Lifts - - problem areas....

Press Series:
[/B]Shana evaluated these first. For the most part, all looked fair to good. She gave me some great pointers, with one of the most significant to engage my core more solidly and use the valsalva technique to reinforce core rigidity when executing the lifts. BIG DIFFERENCE!
[B]Squat Series:
[/B]We started........................and stopped with the basic squat. Significant issues there, especially with tight hamstrings and a tendency to lose the lumbar curve ("butt wink") when I get toward proper depth. So.........lots of homework to do.
[B]Kipping Pull-ups:
[/B]Shana provided some more reinforcement to the training tips she gave me yesterday. For the first time, I think I really understand what I need to practice on now to perfect a good, solid kip.......

I came away from today's session really excited and ready to put what I've learned to good use. Technique really [/I][U][B]is[/B][/U] [I]everything!
THANK YOU, SHANA! :pepper::pepper::pepper:
[/I]

Stephen R. Lampl 05-07-2009 09:49 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090507 THURSDAY.....@ Ultimate Fitness, Fayetteville, GA

Warm-up:
Life Fitness Elliptical: [/B]10:00 / L3 / 8.5-9.0 MPH / 138 Cal
[B]SCFWU X 2: [/B]Minus PFSSs, push-ups X 10 (For today's WOD). Also, no GHD, so 45 deg. slant board situps and back ext X 25. Hands touched behind head on situps.

[B]WOD: CFED WOD from Wednesday, 090505: For time:
10 Rounds of
Push Press 135# X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
TIME: 31:21.

[/B]Prior to WOD: [B]Warm-up:
SP X wooden dowel X 15; PP X 15
PP 45# X 10
95# X 5
115# X 5
135# X 3

Notes: [/B]Started this WOD with 135# to do as RX'd. Got three. Could.Not.Get.Any.More!!! Stopped the timer and started again. BLEH! Dropped to 115#.

Made every single push press rep count. LOTS of misses and all sets very broken, mostly by twos. Got a couple of threes. Burpees all unbroken until 9th and 10th rounds (9th X 3s, 10th X 5s). Did a LOT of extra work with the misses. Could not have done this WOD without the training session yesterday. [U][B]Thank you Shana![/B][/U]

[/I]


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