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

Elizabeth Terris 05-25-2009 10:12 PM

Re: Steve's "I'm not aging quietly" log
 
Gymnastics work! I love it!
I am glad you had the opportunity to learn so much!

Stephen R. Lampl 05-25-2009 10:19 PM

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

Thank you for stopping by. Cert was a blast - - Second day was a real revelation for me a showed that one is never too old to learn body awareness. Tucker is simply a fantastic coach!

Stephen R. Lampl 05-25-2009 10:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090524 SUNDAY - GYMNASTICS CERT DAY-2, CrossFit Santa Cruz Central[/B][/I]

[B]Mostly hands-on today! Great body-awareness activities!
[/B]Lecture portion: discussion of athlete assessment and learning to judge strength and control through static holds. Dips on bars as an example, before progressions to ring dips, dips on parallel bars, swing dips. Scaling is so important to prevent injury and enable workout completion and progress at appropriate level for athletes. Power bands excellent method for scaling.

[B]Ring work:[/B]
Iron Cross Progressions and scaling
Muscle ups and MUs with kipping
Transitions for Muscle ups. - - Transitions allow development of the MU as a true strength movement and improve technique without momentum.

[B]Handstands:[/B]
Lunges, controlled kick-ups, and body positioning. Spotting for safety. This was really "hands-on" to ensure our training partners got up into a position for balance, didn't over-rotate getting into position, and didn't crumple into the floor when our shoulders failed to stay active.......
[B]More applicable to handstands:[/B]
Donkey kicks, Active shoulders(really important to keeping hollow and balancing), Forward rolls (Locked out arms),
Presses to handstands.
Coach discussed the headstand and how he preferred generally not to teach it unless athlete has fear of being inverted. Places large loads on C-spine. High tendency toward injury, especially if athlete has poor control and/or is not carefully spotted.
Note on hollow body position: Must be present or handstand will fail - - athlete should not use positioning of hips or legs to find balance. Legs together, toes pointed, tight core and hollow position.
Working with parallettes:
L-Sit progressions, Tucked L-Sit and V-Sit, Donkey kicks, Push-ups, Handstands, and handstand push-ups - - with ROM and EROM.

[B]My thoughts on the cert:[/B]
Coach Tucker was wonderful! Most of the attendees had 3 or more years of CrossFit experience. Though I was not the least experienced in CF at the cert, I was tied for being least experienced (eight months). I, unlike most others there, had little or no body awareness, so this cert was not just useful, but critical to my progress in CrossFit. I have never done most of the movements we accomplished this weekend.

Here's where I found I need the most practice:
[I][U]Kipping:[/U][/I] The gymnastics kip appears to be more efficient and is easier (for me) to learn, but my shoulders are far too inflexible to allow the kipping swing to work well. I end up using my arms to pull-ups hard to the bar.....not efficient!
[U][I]Handstands:[/I][/U] I don't kick-up hard enough to get inverted and will just have to practice this. I have a bit of timidity/fear in going past vertical - - no partner to spot, so acquiring bands will be a must. I also need to work on shoulder strength and muscular endurance so I can keep my arms locked out.
[U][I]Muscle-ups:[/I][/U] The strength is almost there, but it needs work.

My goal will be to hit flexibility and strength exercises over the next several weeks along with regular programming to develop my gymnastics movements.

Thank you Coach Tucker for a Kick-*** weekend of fun and learning!

Stephen R. Lampl 05-25-2009 10:55 PM

Re: Steve's "I'm not aging quietly" log
 
[i][b]090525 Monday

Rest Day
[/b][/i]

Carter Jee 05-25-2009 10:55 PM

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

glad to hear that you had a blast!!!

how good was it when you do handstands!!!

i would definitely do the cert again if i had the opportunity

carter

Stephen R. Lampl 05-25-2009 11:10 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;595511]hi stephen!!!

glad to hear that you had a blast!!!

how good was it when you do handstands!!!

i would definitely do the cert again if i had the opportunity

carter[/quote]

Carter,

Tuck says "hi!" He was glad to hear things are up and running there in Perth!

I am definitely here to tell you that even 58 year olds can discover body awareness.......now I just have to go practice it and do it! I sure appreciate all you warnings and suggestions about being hollow. Core work paid off and never was sore there. On the other hand, shoulders were (and still are) smoked and hammies/inner thighs are somewhat tight.

This was so much fun, I wish it went a couple of days longer. Now......to get a workout partner so I can do this stuff with a spotter!

Dave Coughlin 05-26-2009 06:24 AM

Re: Steve's "I'm not aging quietly" log
 
Great notes from the gymnastics cert, Steve. I didn't even know there was a difference between a gymnasts' kip and the hip drive dip (I think I do a combo of both, know that I'm thinking on it:shrug:). Interesting stuff for certain....

I'm no gymnast, HSPU expert, or anything else, but I do a deceent amount of training inverted at work. One thing I've found that helped me is just spending time inverted-whether its handstands/headstands on a wall, piked, or using a GHD machine to get your upper body inverted. Once your body is used to being in the inverted position, you might find it a little easier to perform work ie HSPUs. Like I said, I'm no expert, but that really helped me with my HSPUs (not that I'm a HSPU expert).

Keep working those muscle-up progressions with your new kipping hints, and you may end up surprising yourself.

Justin McGinley 05-26-2009 08:46 AM

Re: Steve's "I'm not aging quietly" log
 
Wow, it sounds like that cert was a great time. I really need to go to one when it is nearby. Tucker is the man.

Jeff R Tucker 05-26-2009 08:27 PM

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

Thanks for the very kind words of support. Mercy me, you did take good notes! I was very proud of you guys and your group. Very proud to have met you. Hang in there and progress with time and the strength will come.


You humble me sir, take care.

tucker

Stephen R. Lampl 05-26-2009 09:46 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;595622]Great notes from the gymnastics cert, Steve. I didn't even know there was a difference between a gymnasts' kip and the hip drive dip (I think I do a combo of both, know that I'm thinking on it:shrug:). Interesting stuff for certain....

I'm no gymnast, HSPU expert, or anything else, but I do a deceent amount of training inverted at work. One thing I've found that helped me is just spending time inverted-whether its handstands/headstands on a wall, piked, or using a GHD machine to get your upper body inverted. Once your body is used to being in the inverted position, you might find it a little easier to perform work ie HSPUs. Like I said, I'm no expert, but that really helped me with my HSPUs (not that I'm a HSPU expert).

Keep working those muscle-up progressions with your new kipping hints, and you may end up surprising yourself.[/quote]

Hi Dave,

Thank you! it really helps me (always has) to write stuff down, even if I think I might already know it. Seems the hand-eye thing reaches my brain - - at least some times!

Thanks too, on your thoughts of inversion work/training. I actually did just fine being upside down - - the only dizziness I encountered was doing the forward rolls without first doing a brief valsalva. My blood pressure is so low (thank you, CF!) that I have developed positional hypotension. GHD situp work has really helped me too - - I can reach clear back to the floor and as long as I valsalva, I can go the full ROM without getting dizzy. My problem lies in my functional strength - - not very good right now. Shoulders and lats are good examples. I have five or six good, solid pull-ups or chins, but only chin over the bar (not chest to bar), and still a weak kip. Shoulder strength is coming well, but endurance (for instance, a 5 X 5 workout) at a good working weight for me is pretty difficult. Shoulder flexibility is another thing......almost non-existent. At one point during the training, my "active shoulders" went inactive and I lost my locked out arms.........glad my head didn't put a hole in the box floor when I crumpled down in a heap....:rofl:.

Lastly, thanks for the encouragement. I am so stoked about going and working on those progressions.

Take care and be safe!

Stephen R. Lampl 05-26-2009 09:50 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;595734]Wow, it sounds like that cert was a great time. I really need to go to one when it is nearby. Tucker is the man.[/quote]

Yeah Justin, the cert was definitely a MUST for any CrossFitter not innately familiar with the gymnastic modality which is part of CF. While I didn't really do any organized workout today, I had a confidence and awareness just doing rudiments I've never felt before. I kinda feel like a real athlete!

And yes, you are right on...........Tucker [I][B]IS[/B][/I] the man!

Stephen R. Lampl 05-26-2009 10:05 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jeff R Tucker;596194]SL,

Thanks for the very kind words of support. Mercy me, you did take good notes! I was very proud of you guys and your group. Very proud to have met you. Hang in there and progress with time and the strength will come.


You humble me sir, take care.

tucker[/quote]

Tucker.....

You are so welcome! Thanks about the notes - - your lecture was so easy to follow - - some college professors I've known could learn a thing or two from you....:D

It really was a real honor to work with Jim and John - - what great guys - - and so dedicated to the CF program!

I have to say also, that it was an honor to be a "student" of yours for two days. I loved the learning environment and the true "hands-on (pun intended) training we got. What's more, is that the manner in which you presented the training and had the segments "laid out, " really made it easy for me to identify my weaknesses. I've already put this new knowledge to work.......

Thanks again......Blessings to you and yours!

Steve

Stephen R. Lampl 05-26-2009 10:33 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090526 TUESDAY

[/B]Think I had a bit of DOMS today......Shoulders were stiff and really fried strength-wise. I was still fighting for good range of motion (what little I do have) in my shoulders toward the end of my workout......AARGH!

[B]Warm-up:
Stationary Cycling: [/B][/I]10:00 / L3 / 100 RPM / 2.6 miles
[I][B]CF Redding Warm-up (modified)[/B][/I]: Added: trunk rotations 10 X each direction, Body Circles 10 X each dir, Hollow-rocks X 10, GHD situps to 25 reps, hip mobility movements (forward/back and lateral leg swings, knee lifts).
[I][B]Shoulder Flexibilty WUs: [/B][/I]30 sec shoulder "hyperextension" hold X 3 using Smith machine bar (good purpose for it!).

[I][B]No organized WOD / workout today - - did not feel physically up to it, so worked on some weaknesses identified at the gymnastics cert.

[/B][/I]1. Active shoulder engagement (shoulder presses), arms locked out.
45# bar: 10 reps X 3. Fully engage shoulders and press bar farther overhead to max. ROM.

2. Actice Lat work: Straight arm cable pull-downs (elbows locked) to body. 15 X 3 X 55#

3. Active Lat work: Standing press-downs to full arm extensions: 15 X 3 X 55#.

4. Active lat drills - pull-up bar: Engage lats and pull-up with lats through the short ROM

5.. Gymnastic Kip (hollow-body and straight legs, no hip engagement). Practiced swings and worked on ROM of shoulders. Approx. 15 - 20 minutes total, broken up.

[I][B]DU practice:[/B][/I] About 10:00 - 12:00 minutes total. Managed to chain two DUs together for the first time. Then did it again within about the next minute. That was all, but I consistently got every (single) DU I attempted.

Stephen R. Lampl 05-26-2009 11:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090526 TUESDAY - - EVENING

Easy Row - - 5000m = 25:00[/B][/I]
Included 2:30 cool-down.
Kind of a training session with the following goals:
[U]Stroke Rate[/U] of 20 - 22 SPM (no higher than 22 SPM). Did not exceed that.
[U]Average split[/U] of 2:20 - 2:25 per 500m. Held that pretty consistently throughout.
Maintaining of proper form and full ROM throughout.

Really enjoyed this.....nice way to wind down a kinda blah day.....

Stephen R. Lampl 05-27-2009 05:01 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090527 WEDNESDAY

Warm-up:
[/B][/I]Versa-Climber 10:00 / 70 - 75 SPM / 10 - 12" steps (full range)
CFRedding WU plus hip and shoulder flexibility/mobility movements
Hollow-rocks X 10

[I][B]WOD:[/B][/I] [I][B]Clean and Jerk Skill Work
[/B][/I][B]Warm-up:[/B]
PVC X 15
45# bar X 10
[B]Working weights - - not timed; worked for form.[/B]
65#; 5 x 5
95#; 5 X 2 + 10 push Jerks
This short workout still fried my already fried shoulders.......

[I][B]Body Composition analysis:[/B][/I]
Done with measurements and electronic calipers at my globo-gym:
23.9% bodyfat.

Stephen R. Lampl 05-28-2009 05:52 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090528 THURSDAY

REST DAY[/B][/I]

Looking forward to getting back on my normal schedule and into a stable routine again beginning next week.

Keith Walker 05-28-2009 07:22 PM

Re: Steve's "I'm not aging quietly" log
 
STEVE! How's my favorite CA CFitter?!

That was quite a row....5,000m would make me cry. ha!

Good job on the C&J skill work.....I should be doing the same thing.

Take care!

Nancy Cohen 05-28-2009 09:29 PM

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

Sounds like the gymnastics cert was awesome and that you learned a ton. Thanks for posting your notes.

On another note, are you rowing every day? How's it going?

Stephen R. Lampl 05-29-2009 10:22 AM

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

You're welcome on the notes. Wish I could have posted all of them in a short and succinct manner, but there was soooooooo much info.

As for rowing, I had intended that I'd do some every other day or so and start throwing in some longer ones (30 min or more) to build endurance. I've rowed - - like three out of the last four days. Last night, I think I may have overdone it.........(see my next post)...

BTW, how's the training work going?

Stephen R. Lampl 05-29-2009 10:29 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090528 THURSDAY EVENING

Late rowing session....10:30 p.m.

[/B][/I][B]Row 15:00 minutes.
[/B]First 1500m rowed at approx. 2:15 pace / stroke rate of 22 SPM avg.
Next 500m rowed "flat out" in [B]1:44[/B] (second fastest pace ever for me).
Last 1218m rowed in 6:31 for cool down.
Total time: 15:00
Total Distance: 3218m

[I]I don't know [U]what[/U] I was thinking, but I don't think I'll do that again. Hard to get to sleep; legs fried this morning when I got up.......[/I]

Company visiting - - hope to get a WOD in later, time permitting.

Samantha Aurelio 05-29-2009 11:34 AM

Re: Steve's "I'm not aging quietly" log
 
Woah, I'm behind! Great stuff here Stephen!! Nice job with the clean&jerk :) ..but... 15 minutes of rowing? why the torture????!? (great effort!! great amount of distance. that jolt of energy is the best way to row!)

Stephen R. Lampl 05-29-2009 12:39 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks for stopping by, Sam! And of course for the encouragement!

No torture on the rowing.....still hurts, but then again, I love to row. Going for the longer times to build endurance and develope a good, constant pull and stroke rate.

Nancy Cohen 05-29-2009 02:52 PM

Re: Steve's "I'm not aging quietly" log
 
OMG....that row workout you did. :yikes:

Training internship is going great. I'm learning so much every day, and it's fun! I've been studying anatomy, since I have absolutely no background whatsoever in that. That's tough, and a slow road, but, I know a lot more than I did 4 weeks ago.

The studio does mainly one on one training. However, we're also working with several groups of Special Olympic athletes, and we just started with 3 groups of Corporate Wellness folks (all from the same company). These groups are pretty fun and cool to work with. Especially the Special Olympics...those athletes just light up the room!

Carter Jee 05-29-2009 04:36 PM

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

you're one crazy man to want to row for 15 minutes!!! last time I did a long row (5k), it took me 25 minutes, and that was one of the worst 25 minutes ever!!!!

nancy, you're a champ for working with special olympic athletes... they totally amaze and inspire me!!!

carter

Nancy Cohen 05-29-2009 05:20 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Carter Jee;598296]
nancy, you're a champ for working with special olympic athletes... they totally amaze and inspire me!!!

carter[/QUOTE]

Thanks Carter. I'm just lucky that the studio I'm interning with is doing this program. I was a little hesitant to get involved at first, because I can get real emotional when I see people with special needs. I'm so glad I jumped in, because it's been the greatest experience! And yes, they amaze and inspire me every week!

Stephen R. Lampl 05-29-2009 09:13 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;598244]OMG....that row workout you did. :yikes:

Training internship is going great. I'm learning so much every day, and it's fun! I've been studying anatomy, since I have absolutely no background whatsoever in that. That's tough, and a slow road, but, I know a lot more than I did 4 weeks ago.

The studio does mainly one on one training. However, we're also working with several groups of Special Olympic athletes, and we just started with 3 groups of Corporate Wellness folks (all from the same company). These groups are pretty fun and cool to work with. Especially the Special Olympics...those athletes just light up the room![/quote]

Nancy,

Thank you! I hope I'm not barking up the wrong tree in my quest to raise my endurance.......

It's wonderful to hear how you are doing in your new endeavor. It sounds as though you really have found your niche. So glad for you!

Great thought on hitting the anatomy books, etc. I need to do that if I'm going to really start training others in CF.......I can't believe you are getting to work with Special Olympics athletes.....How cool is that!!

[quote=Carter Jee;598296]hi stephen!!!

you're one crazy man to want to row for 15 minutes!!! last time I did a long row (5k), it took me 25 minutes, and that was one of the worst 25 minutes ever!!!!

nancy, you're a champ for working with special olympic athletes... they totally amaze and inspire me!!!

carter[/quote]

Carter,

I can sincerely relate to "crazy" - - am there, doing/being that! These longer rows strike me kinda like doing any other cardio stuff for a longer period, except the rowing seems so much easier to monitor and correct for form deficiencies, stroke rate, effort in the pull, etc. (though I'd imagine cycling and other sports have similarities - - I'm just not so familiar with them).

Gotta agree with you - - Nancy has one cool job!

Stephen R. Lampl 05-29-2009 09:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090529 FRIDAY[/B][/I]

[I]Still fried later in the day.....couldn't really pull it together today.

[B]A.M. "Enjoyment"
[/B][/I]Walk with daughter - - 1:00 hour / approx. 4 miles.

[I][B]P.M. "Quasi WOD" - - did this workout at home.....

Warm-up: Easy row - 500m
Arm circles
Shoulder pass-throughs
Shoulder stretches
Squat position stretches
[/B][/I][B]
5 Rounds, [U]untimed[/U] of:[/B]
25 Bicep curls X 15# Db (yeah, I know..........)
25 Tricep extensions X 30# (both arms - overhead extensions)
15 shoulder press X 15#

[B]Rowing: 30:00
[/B]Total distance rowed: [B]6, 773m[/B]
Average Pace / 500m: [B]2:22[/B] (maintained throughout) - (5K in 22:24)
Stroke Rate: [B]22 SPM[/B] average.

This was a little off my pace from last week, but felt fairly good, as fried as I was today......

Stephen R. Lampl 06-01-2009 11:29 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090530 SATURDAY

REST DAY


090531 SUNDAY

[/B]"Recreational "kick back" day...[/I]
1:00 hour walk with daughter - - approx. 3.5 miles
Starting at 20:00 min. and continuing each 5:00 thereafter, stop and do (alternating):
25 push-ups
25 squats
Total = 100 push-ups, 100 squats.


[I][B]090601 MONDAY
[/B]Started out the day exhausted.........[/I]

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

[I]WOD:[/I]
Bench Press 5 X 5s
[/B]Warm-up sets:
45# X 15
95# X 10
Working sets:
135# - 5 X 5
145# - 5 X 5
155# - 5 X 5
165# - 5 X 1, dropped back to 155#, 5 X 4 (fail on last rep of last set)
145# - 5 X 5, failed on last rep of last set

[B]Pull-ups:
[/B]DHPUs[B] - [/B]4, 5, 4.
Kipping practice: 4, 4, 4, 1, 2, 1 - getting more consistent - slowly......

[I]Really lacking in energy. Don't know if lack of sleep or not eating enough (or both) are the problem...

[/I]

Stephen R. Lampl 06-02-2009 09:37 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090602 TUESDAY

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

[I]WOD: OHS 5 X 5
[/I][/B][I]These are my weakest lift.Period. Kept the weight light and concentrated on form.
[/I][B]Warm up:
[/B]PVC X 15
[B]Work Sets:
45# bar by 5, 5, 5, 5, 5.[/B] Poor shoulder flexibility - - I had to fight to keep the bar back in the frontal plane for the entire work-out. My shoulders were fried at the end of the workout. Felt the weight come forward (came off my heels) on rep 3 of the 2nd set and the last rep of the 4th set. Last set felt [I][B]great[/B][/I]! These were hard! Not about to add weight for a while until I am rock solid on every rep.

[I][B]Running Work.[/B] Achilles felt good enough today to try some.
[/I]Warm-up 1:00 at 3.2 MPH
Walk 1:00 minute at 4.0 MPH
[B]Jog 1:00 min at 5.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 5.5 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 6.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 7.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at [COLOR=Red]8.0 MPH[/COLOR][/B]
Walk 1:00 min at 3.5 MPH
[I]I haven't run this fast (even for one minute) since I busted up my knee over two years ago. WOO HOO![/I] :pepper::pepper:

[I][B]Note: [/B]Think I have been overtraining to some extent. Shoulders and arms are shot - - think that I overdid the hard pulling on some of my rows and definitely erred doing BPs yesterday. I was supposed to do 5 X 5s, NOT 5 X 5 X 5s........Can I say "Stupid?"[/I] [I]Pull-up numbers are also down too....
[/I]

Blair Robert Lowe 06-03-2009 01:00 AM

Re: Steve's "I'm not aging quietly" log
 
5 DeadHangs, eh? :kicking0:

Keith Walker 06-03-2009 04:02 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;600766][I][B]090602 TUESDAY

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

[I]WOD: OHS 5 X 5
[/I][/B][I]These are my weakest lift.Period. Kept the weight light and concentrated on form.
[/I][B]Warm up:
[/B]PVC X 15
[B]Work Sets:
45# bar by 5, 5, 5, 5, 5.[/B] Poor shoulder flexibility - - I had to fight to keep the bar back in the frontal plane for the entire work-out. My shoulders were fried at the end of the workout. Felt the weight come forward (came off my heels) on rep 3 of the 2nd set and the last rep of the 4th set. Last set felt [I][B]great[/B][/I]! These were hard! Not about to add weight for a while until I am rock solid on every rep.

[I][B]Running Work.[/B] Achilles felt good enough today to try some.
[/I]Warm-up 1:00 at 3.2 MPH
Walk 1:00 minute at 4.0 MPH
[B]Jog 1:00 min at 5.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 5.5 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 6.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 7.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at [COLOR=Red]8.0 MPH[/COLOR][/B]
Walk 1:00 min at 3.5 MPH
[I]I haven't run this fast (even for one minute) since I busted up my knee over two years ago. WOO HOO![/I] :pepper::pepper:

[I][B]Note: [/B]Think I have been overtraining to some extent. Shoulders and arms are shot - - think that I overdid the hard pulling on some of my rows and definitely erred doing BPs yesterday. I was supposed to do 5 X 5s, NOT 5 X 5 X 5s........Can I say "Stupid?"[/I] [I]Pull-up numbers are also down too....
[/I][/QUOTE]

The OHS is difficult, my hat is off to you for your efforts. The shoulder flexibility is key. Keep practicing. :D
Nice job on the running workout. That was some nice work Steve!
You are the rowing king! I was looking through your log and saw all the rowing! You go! :highfive:
I hear you on the feeling tired, etc.....back off some and take a break, or ease up on the intensity. The body talks to you, you just have to listen.

Patrick Haskell 06-03-2009 04:37 AM

Re: Steve's "I'm not aging quietly" log
 
Great notes on the gymnastics cert. Congratulations on getting out to one. Having grown up in a family of gymnasts (myself excepted), I've worked all those skills at one time or another, but absent an organized presentation of them, I don't program them as well as I'd like. Every time I read a good account of the gym cert I find religion for a bit and work some sensible progressions. Here's hoping your notes keep me focused until Coach Sommers book comes in, and I have a chance to digest it.

Interesting note about the valsava and inversion. I've had a form of positional hypotension myself for years. However, it's been better during my CF workouts than my old BB work (after which simply laying down for situps would send the room spinning). I figured out that having my heart rate up from a metcon or ME lift really helps, but the notion of doing a valsava for inversion work makes a ton of sense. I'll definitely give it a try. Thanks.

Dig the longer rows (although not the frequency, see below). The 6K has been on my list of workouts I don't want to but absolutely must do. Sounds like it was a good workout for active recovery from a gymnastics cert.

[QUOTE]Note: Think I have been overtraining to some extent. Shoulders and arms are shot - - think that I overdid the hard pulling on some of my rows and definitely erred doing BPs yesterday. I was supposed to do 5 X 5s, NOT 5 X 5 X 5s........[/QUOTE]

Good call. I was going to say the same thing - especially about the 9x5 BP workout. That rowing is a lot of extra work, too. It taxes the entire body, and keeping it up for 15-30 minutes as an adjuct to other intense training is likely to beat you down. If you want to use it as a gentle mobility thing at the end of the day, that's great, but limit yourself to 5 minutes if you're doing regular CF workouts. [I][COLOR="SeaGreen"]If you want to row for 20+ minutes, you deserve the rest of the day off. [/COLOR][/I]Otherwise, I think your workouts are looking great. Congrats on the recent running pace best.

Blair Robert Lowe 06-03-2009 05:18 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks for the notes on Tuck's gymnastics cert. It was by Tuck, right not Roger?

It's interesting to compare them to the CF gymnastics seminars ( 1 day shots on pretty much everything- Look for the journal named Everybody's Gymnastics around Issue 35-45ish. )

Personally, I like Headstands but I tend to not teach them in my adults class because it can be a lot of pressure on the skull and neck given the size of many adults. I have also read that a lot of chiros see a lot of yogi/yoginis suffering from cervical spine problems probably due to headstands or too much volume of them.

We go pretty easy on the volume with the kids besides the surfaces being softer than most gym surfaces ( carpet over foam over sprung fiberglass boards ) or soft mats. So far, just a few complaints before they come down ( whenever they want to ) but never any C-spine trauma. However, the current routines mandate the use of a headstand.

Most of the adults that have done them in the adult class did them as a kid or gradually built up to them watching the volume and using progressions besides being on the gymnastics gym surfaces.

Dave Coughlin 06-03-2009 11:18 AM

Re: Steve's "I'm not aging quietly" log
 
PM received, and sent back to you:)

Stephen R. Lampl 06-03-2009 05:13 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Blair Robert Lowe;600814]5 DeadHangs, eh? :kicking0:[/quote]

Hi Blair,

Thanks for stopping by my log! Yeah.......four or five is about the norm, though right now, I'm lucky to get 3 good ones - - need to rest the arms/lats and work on overall pulling strength.

Stephen R. Lampl 06-03-2009 05:50 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;600828]The OHS is difficult, my hat is off to you for your efforts. The shoulder flexibility is key. Keep practicing. :D
Nice job on the running workout. That was some nice work Steve!
You are the rowing king! I was looking through your log and saw all the rowing! You go! :highfive:
I hear you on the feeling tired, etc.....back off some and take a break, or ease up on the intensity. The body talks to you, you just have to listen.[/quote]

Keith,

Thank you for your encouragement and suggestions. The OHS and Snatch are my current nemeses......I need to loosen those bungee cords which hold my shoulders together (geez, I wish it were that simple..:rofl:). The running felt great and my R/Achilles is none the worse for wear today. I can really tell that the posterior chain work endemic to CF has caused quite an improvement in my running. I think 10.0 MPH stints, albeit short ones, are not far off.

[quote=Patrick Haskell;600839]Great notes on the gymnastics cert. Congratulations on getting out to one. Having grown up in a family of gymnasts (myself excepted), I've worked all those skills at one time or another, but absent an organized presentation of them, I don't program them as well as I'd like. Every time I read a good account of the gym cert I find religion for a bit and work some sensible progressions. Here's hoping your notes keep me focused until Coach Sommers book comes in, and I have a chance to digest it.

Interesting note about the valsava and inversion. I've had a form of positional hypotension myself for years. However, it's been better during my CF workouts than my old BB work (after which simply laying down for situps would send the room spinning). I figured out that having my heart rate up from a metcon or ME lift really helps, but the notion of doing a valsava for inversion work makes a ton of sense. I'll definitely give it a try. Thanks.

Dig the longer rows (although not the frequency, see below). The 6K has been on my list of workouts I don't want to but absolutely must do. Sounds like it was a good workout for active recovery from a gymnastics cert.

Good call. I was going to say the same thing - especially about the 9x5 BP workout. That rowing is a lot of extra work, too. It taxes the entire body, and keeping it up for 15-30 minutes as an adjuct to other intense training is likely to beat you down. If you want to use it as a gentle mobility thing at the end of the day, that's great, but limit yourself to 5 minutes if you're doing regular CF workouts. [I][COLOR=SeaGreen]If you want to row for 20+ minutes, you deserve the rest of the day off. [/COLOR][/I]Otherwise, I think your workouts are looking great. Congrats on the recent running pace best.[/quote]

Patrick,

Thank you for visiting my log. Apologies on this end for not stopping by yours and catching up. It's been crazy busy here with the job hunting and working on stuff around the house.

Thanks so much for the great feedback. I have never possessed decent body awareness and the cert definitely allowed me to "discover" myself in ways I have never imagined. Being inverted (what little I have done) has never bothered me, so I had a blast learning all the various progressions.

Your comment about the elevated heart rate from metcons or ME work is interesting. I never thought about it, but the positional hypotension/dizziness seems to be better for me after either, so it sounds like our experiences are similar.

I never realized that the frequency of my rowing or the intensity (didn't seem that much different than doing WODs on consecutive days) might be too much work. I did the rowing workouts primarily because I hadn't gotten in a good WOD previously on a given day.

[B][I][COLOR=SeaGreen]If you want to row for 20+ minutes, you deserve the rest of the day off.

[/COLOR][/I][/B][COLOR=SeaGreen][COLOR=Black]I hadn't thought this was applicable to an easy or moderate row.......Wouldn't that be like jogging for the same amount of time?

Lastly, thanks on the running. Feels good to run again!
[/COLOR][/COLOR]
[quote=Blair Robert Lowe;600867]Thanks for the notes on Tuck's gymnastics cert. It was by Tuck, right not Roger?

It's interesting to compare them to the CF gymnastics seminars ( 1 day shots on pretty much everything- Look for the journal named Everybody's Gymnastics around Issue 35-45ish. )

Personally, I like Headstands but I tend to not teach them in my adults class because it can be a lot of pressure on the skull and neck given the size of many adults. I have also read that a lot of chiros see a lot of yogi/yoginis suffering from cervical spine problems probably due to headstands or too much volume of them.

We go pretty easy on the volume with the kids besides the surfaces being softer than most gym surfaces ( carpet over foam over sprung fiberglass boards ) or soft mats. So far, just a few complaints before they come down ( whenever they want to ) but never any C-spine trauma. However, the current routines mandate the use of a headstand.

Most of the adults that have done them in the adult class did them as a kid or gradually built up to them watching the volume and using progressions besides being on the gymnastics gym surfaces.[/quote]

Thanks, Blair. Tuck taught the cert. He is not a big fan of headstands for primarily the same reasons you cite - lots of stress on the C-spine. He rather advocates developing handstands through scalability and/or progressions to handstands through training and strengthening.

[quote=Dave Coughlin;601174]PM received, and sent back to you:)[/quote]

Thank you, Dave. Got it!

Patrick Haskell 06-04-2009 05:57 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE]I never realized that the frequency of my rowing or the intensity (didn't seem that much different than doing WODs on consecutive days) might be too much work. I did the rowing workouts primarily because I hadn't gotten in a good WOD previously on a given day.[/QUOTE]

Maybe I didn't read your log carefully enough. I got the impression that some of those rows were late-day adjuncts to WODs, rather than subs for them. Rowing is a demanding activity. It makes a fine sub for a WOD, but 25-30 minutes on the rower is every bit the beast as a AMRAP 20 metcon, so doing them on a day (Tuesday) when you already went to the gym and didn't feel up to a WOD is pushing it. Pushing it can be good. The fact that you're still improving on the running means you've got the work/rest equation pretty close to balanced. Just be careful, because long rows are a lot of work, even in those instances when it doesn't leave you laying on the floor wishing you were dead. Volume can build up and make you more sucsceptible to overtraining (especially if the rest of your life is stressful - since that eats away at your recovery ability, too). Just something to consider as you plan your workouts.

Jeff R Tucker 06-04-2009 09:00 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Blair Robert Lowe;600867]Thanks for the notes on Tuck's gymnastics cert. It was by Tuck, right not Roger?

It's interesting to compare them to the CF gymnastics seminars ( 1 day shots on pretty much everything- Look for the journal named Everybody's Gymnastics around Issue 35-45ish. )

Personally, I like Headstands but I tend to not teach them in my adults class because it can be a lot of pressure on the skull and neck given the size of many adults. I have also read that a lot of chiros see a lot of yogi/yoginis suffering from cervical spine problems probably due to headstands or too much volume of them.

We go pretty easy on the volume with the kids besides the surfaces being softer than most gym surfaces ( carpet over foam over sprung fiberglass boards ) or soft mats. So far, just a few complaints before they come down ( whenever they want to ) but never any C-spine trauma. However, the current routines mandate the use of a headstand.

Most of the adults that have done them in the adult class did them as a kid or gradually built up to them watching the volume and using progressions besides being on the gymnastics gym surfaces.[/QUOTE]

Blair - Tuck is the only one teaching the CF gymnastic certs as of right now... Rog is doing some seminars.

I am not a fan of headstands for cervical injuries... on adults or kids.

Carter Jee 06-04-2009 10:51 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Jeff R Tucker;602308]Blair - Tuck is the only one teaching the CF gymnastic certs as of right now... Rog is doing some seminars.

I am not a fan of headstands for cervical injuries... on adults or kids.[/QUOTE]

besides... handstands impress the chicks more than headstands... :p

have a couple of rest days!!

carter

Blair Robert Lowe 06-05-2009 04:33 AM

Re: Steve's "I'm not aging quietly" log
 
HS are cooler than HeS. However, I noticed that part of the Shaolin performance tours team requirements were a 30m Headstand. So...I'm training a bit in my spare time to get up to that. I like being on my head, especially when it's not by accident.


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