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

Stephen R. Lampl 07-30-2009 03:14 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
Pull-ups
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
[/I][B]"TPS"
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I]
[/COLOR][/COLOR]

Gordon Cooke 07-31-2009 02:26 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;634891][I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
Pull-ups
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
[/I][B]"TPS"
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I]
[/COLOR][/COLOR][/QUOTE]


Congrats on the Fran PR:highfive: Pullups kill me but getting a little better each time. I'm still trying to learn to kip:mad:, but it looks as if you got that skill down. Great work.

Stephen R. Lampl 07-31-2009 11:57 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;635167]Congrats on the Fran PR:highfive: Pullups kill me but getting a little better each time. [COLOR=Navy][I][B]I'm still trying to learn to kip[/B][/I][/COLOR]:mad:, but it looks as if you got that skill down. Great work.[/quote]

Thanks, Gordon! Keep at the pull-up work. The kipping will come - - it took me nine months to get it down; mostly timing - - when to pull with my arms after using my lower body to generate the inertia to carry me toward the bar. Have you had a chance to check out the Exercise Demos / Videos? If not, there are several great ones related to kipping. Annie Sakamoto breaks the kipping progression down into four steps ("Kipping Pull-ups, Steps 1 - 4"). There is also "Adrian Teaches Kipping". There are possibly a couple more too. Here's the link (w/f/s): [URL]http://www.crossfit.com/cf-info/excercise.html[/URL]

If you have a chance, getting someone who has a good kip to show you in person is possible easier, 'cause you are right there.

Best of luck!

Gordon Cooke 07-31-2009 03:03 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;635503]Thanks, Gordon! Keep at the pull-up work. The kipping will come - - it took me nine months to get it down; mostly timing - - when to pull with my arms after using my lower body to generate the inertia to carry me toward the bar. Have you had a chance to check out the Exercise Demos / Videos? If not, there are several great ones related to kipping. Annie Sakamoto breaks the kipping progression down into four steps ("Kipping Pull-ups, Steps 1 - 4"). There is also "Adrian Teaches Kipping". There are possibly a couple more too. Here's the link (w/f/s): [URL]http://www.crossfit.com/cf-info/excercise.html[/URL]

If you have a chance, getting someone who has a good kip to show you in person is possible easier, 'cause you are right there.

Best of luck![/QUOTE]

Thanks Steve. Yes, I have looked at the videos before, but I just recently got a strong enough pullup bar to kip with when I got my power rack, but haven't had a chance to train much on them yet. As my normal pullups become stronger, I'm sure I will be able to transition over to kipping with a little work. Thanks for the links and encouragement and have a great weekend:)

Stephen R. Lampl 07-31-2009 06:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;635608]Thanks Steve. Yes, I have looked at the videos before, but I just recently got a strong enough pullup bar to kip with when I got my power rack, but haven't had a chance to train much on them yet. As my normal pullups become stronger, I'm sure I will be able to transition over to kipping with a little work. Thanks for the links and encouragement and have a great weekend:)[/quote]

Gordon,

You are welcome! Sounds like you have a great piece of equipment to train on. There's no reason to wait until you have greater dead-hang or regular pull-up/chin-up strength to transition to a kipping pull-up. Actually, kipping allows one to use less upper body strength to get the chin up to and over the bar. Have you also considered getting some power bands? Those are great tools for providing a bit of assist and yet still allow you to use some of your own strength through your normal range of motion for the exercises (pull-ups/kipping pull-ups).

Take care - - have a great weekend as well!

Steve

Stephen R. Lampl 07-31-2009 06:29 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090731 FRIDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]GHD situps and back extensions 15 X 2 each. Push-ups X 30.

[I][B]WOD Warm-up:
[/B][/I][B]Walking/Jogging intervals.
[/B]Took a good 20:00 of slowly increasing speeds up to 6.0 MPH, with lots of stretching thrown in.

[I][B]WOD: "Nicole"
[/B][/I][B]AMRAP in 20:00 of:
400m Run
[U]Max Rep Pull-ups[/U]
4 rounds + a 5th run.
Pull-ups: 12/11/10/10.
[/B][I]Kept the runs all slow at 5.5 MPH to be safe, given all the leg hassles I've had lately. This was rather amusing, but my pull-ups were limited by my grip (sweaty palms and no chalk allowed in the globo) - - kept having to balance how hard I kipped with not accidentally yanking my hands off the bar. [/I]

[I][B]Skill Work:
[/B][/I][B]Snatch Progressions.
[I]Warm-up: Burgener Warm-up
[/I]Hang Power Snatch:
[/B]PVC X 10, then
45# X 5 X 3
[B]Power Snatch (from the ground)
[/B]PVC X 10, then
45# X 5 X 3.
[I]Had some good ones in here - - hit about 50% on form. Definitely could feel when I went forward on my toes. I was totally amazed how hard this work was. I think the WOD was easier![/I] [I]

What a great day though.[/I] [I]Geez, I love this stuff![/I]

Blair Robert Lowe 07-31-2009 09:26 PM

Re: Steve's "I'm not aging quietly" log
 
Kudos on FRAN. :kicking0:

Stephen R. Lampl 08-01-2009 04:02 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Blair!

Energy is coming back and I am feeling good!

Dave Coughlin 08-01-2009 06:32 PM

Re: Steve's "I'm not aging quietly" log
 
-Congrats on the Fran PR by over a minute and a half:highfive: Outstanding work!

-Nice to see you getting back in to snatches. I think I might blow off all the other CF certs, and quietly burrow away a couple bucks for the Burgenger Oly Cert in nearby Lakeland next May. It's always good to pick someone's brain that has an Oly lifting background.

-Nicole is a tough WOD, but I'm impressed with your consistency on PUs. My first round is usually in the low/mid 20s, and then I end up with 6-8 on my last round. Your next Nicole will be quite a difference, methinks:)

-Looks like your leg is back into fighting shape!

Stephen R. Lampl 08-02-2009 10:21 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Dave Coughlin;636068]-Congrats on the Fran PR by over a minute and a half:highfive: Outstanding work!

-Nice to see you getting back in to snatches. I think I might blow off all the other CF certs, and quietly burrow away a couple bucks for the Burgenger Oly Cert in nearby Lakeland next May. It's always good to pick someone's brain that has an Oly lifting background.

-Nicole is a tough WOD, but I'm impressed with your consistency on PUs. My first round is usually in the low/mid 20s, and then I end up with 6-8 on my last round. Your next Nicole will be quite a difference, methinks:)

-Looks like your leg is back into fighting shape![/QUOTE]
Thanks!

Pull ups are coming more easily for me lately. They kind of just "happened" once I got my kip. The limiting factor is now my grip. Doing "Nicole" the other day with sweaty palms (which I couldn't keep dry) was nearly hilarious - - I'm holding onto the bar for all I'm worth and my hands are slipping lower, lower, and I'm afraid to re-grip. Makes it a whole lot harder when you start laughing...

I love learning/doing snatches. They are such a powerful lift and they make me really fight for balance. When they feel right, I know I've really earned those lifts! I'm looking forward to putting up some real weight.

Take care. I'll PM ya later -- got a couple of programming questions I know are right up your alley.


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