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

Stephen R. Lampl 05-20-2009 12:13 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090519 TUESDAY

[/B]Interesting day - - too short of time at globo; just got my warm-up and a little practice in.......

[/I][B]Warm-up:
Stationary Cycling:[/B]10:00 / L3 / 100 RPM / 2.6 mi
[B]CF Redding WU: [/B]Added: Hollow-rocks X 10, GHD situps to 30 reps, push-ups to 20 reps.

[B]DU Practice: [/B]About 10 minutes. Warmed-up with 100 singles. Almost, [I][B]almost[/B][/I] chained two together. Didn't count, but got a single DU every time I tried.

[B]Kipping Pull-up Practice: [/B]Just didn't happen today. "Horsed" myself up to and over the bar instead of using momentum. Must have been the lack of mind-body connection, I guess......

[I][B]Later......at home....

[/B][/I][B]Rowing: 30:00[/B][B] at easy to moderate pace[/B].
[COLOR=Blue][B]Distance: [/B][B]6,870 m[/B][/COLOR] .
Worked on form, concentrating on leg drive and technique. Tried to hold a stroke rate of 22 - 24 SPM throughout and drop my 500m split times without raising the stroke rate.
Initial pace: Average of 2:15 / 500m - first 5:00 approx.
Interim pace: Average of 2:10 - 2:13 / 500m for approx. 20:00.
Ending pace: Average of 2:07 - 2:10 / 500m for last approx 5:00, dropping to 1:55 - 2:00 / 500m for last 250m.

Dave Coughlin 05-20-2009 10:24 AM

Re: Steve's "I'm not aging quietly" log
 
Nice week of work you've got going for you, Steve:highfive:

-that CF Redding warmup looks like something I may have to take a look at...
-5:50 Diane, when you were hoping to break ten minutes! I smell a sandbagger:rofl: I have never tried Diane yet, no real reason why I haven't. I'll probably try to to as many HSPUs to start, then finish with some pike pushups
-I'm not sure how I could have tricked my body into doing DH PU after Diane, so :notworth: to you for pulling that off
-I'm not sure how I'd feel after thirty minutes of rowing, my current high is about eight minutes. That's some impressive endurance

Christin Street 05-20-2009 10:36 AM

Re: Steve's "I'm not aging quietly" log
 
WHOA! Nice rowing! Great volume and incredible pace. I swear the C2s at my gym have bubble gum in them. Keep up the great work Steve. Sorry I haven't been around as much. Life, you know....

Stephen R. Lampl 05-20-2009 05:24 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;592298]Nice week of work you've got going for you, Steve:highfive:

-that CF Redding warmup looks like something I may have to take a look at...
-5:50 Diane, when you were hoping to break ten minutes! I smell a sandbagger:rofl: I have never tried Diane yet, no real reason why I haven't. I'll probably try to to as many HSPUs to start, then finish with some pike pushups
-I'm not sure how I could have tricked my body into doing DH PU after Diane, so :notworth: to you for pulling that off
-I'm not sure how I'd feel after thirty minutes of rowing, my current high is about eight minutes. That's some impressive endurance[/quote]

Hi Dave,

You are too kind! Yup, the CF Redding Warm-up is almost a WOD in and of itself. It is a really well-balanced warm-up and combining it with a couple of other mobility movements really helps me.

As for "Diane," I've never done that one before and seeing the times of some other awesome CFers for "Diane," I really thought that breaking 10:00 was going to be difficult. I'll be glad when I can do the HSPUs!

Thanks on the rowing. I LOVE rowing......I've never tried going that long - - had stiff hammies and a stiff butt this morning....:rofl:.

[quote=Christin Street;592312]WHOA! Nice rowing! Great volume and incredible pace. I swear the C2s at my gym have bubble gum in them. Keep up the great work Steve. Sorry I haven't been around as much. Life, you know....[/quote]

Thanks, Christin. I hear you about the C2s.......I think mine's got a bit of a dry fan axle.....chirps when it slows down and it feels like I have to pull a bit harder than the ones Shana had at her box.

I fully understand about your schedule. Hope things aren't too crazy busy for Tad, you and the kids. Take care! Say hi to Shana and Mr. Sparkly for me!

Stephen R. Lampl 05-20-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW!
[/COLOR][/COLOR]

Keith Walker 05-20-2009 06:39 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;592604][I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW!
[/COLOR][/COLOR][/QUOTE]

Steve! Hey buddy!
sometimes the time is not so important. It doesn't have to be all out everytime. I say, if you feel good go for it, other times you may have to hang back.. Great job on that rowing WOD anyway!:highfive:
Keep on those DU's.....practice, over and over and it will eventually "click"....DU's are one of those things that I had to work on for quite some time.....see yourself doing them. you WILL get them!

Stay on those Kipping PU's too.....try to establish a rythym......but you know all this! :D

Stephen R. Lampl 05-20-2009 08:57 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;592629]Steve! Hey buddy!
sometimes the time is not so important. It doesn't have to be all out everytime. I say, if you feel good go for it, other times you may have to hang back.. Great job on that rowing WOD anyway!:highfive:
Keep on those DU's.....practice, over and over and it will eventually "click"....DU's are one of those things that I had to work on for quite some time.....see yourself doing them. you WILL get them!

Stay on those Kipping PU's too.....try to establish a rythym......but you know all this! :D[/quote]

Hey Keith,

Thanks for stopping by! Yup....I've learned that sometimes the best workout is no workout at all - - or at least laying back a bit. Feel a lot better this evening, so I think it was just something in passing.

Thanks on the rowing - - I LOVE rowing and think it will somehow play the key to a lot of improved endurance (along with trying to get DUs..........WHEW!). As for seeing myself doing DUs - - no problem. I [I][B]know [/B][/I]there are DUs in my future - - it's just that my body can't see em! :rofl::rofl:

I know the kipping is going to come too. Shana really helped alot with those and I think Coach Tucker will give some great pointers about the gymnastics kip this weekend.

Thanks above all for the encouragement! You are awesome!

Justin McGinley 05-21-2009 08:50 AM

Re: Steve's "I'm not aging quietly" log
 
Have fun this weekend. Gymnastics is so much fun. You'll love it.

(So jealous!)

Stephen R. Lampl 05-22-2009 09:01 AM

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

Thanks. Really looking forward to it!

[I][B]090521 THURSDAY

090522 FRIDAY

Taking both as REST DAYS on the advice of many so I'm fresh for Coach Tucker's Gymnastics Cert. this weekend.

[/B]:pepper::pepper::pepper:
[/I]

Stephen R. Lampl 05-23-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090523 GYMNASTICS CERT DAY-1 @ CrossFit Santa Cruz Central

[/B][/I]The day was broken down into lecture and active "hands-on" training. Lots of terminology; emphasis placed on safety at all times to ensure a safe and productive learning environment.

We worked on:
[B]Gymnastics Kip[/B] - [B]versus the hip drive kip[/B]. emphasizes leading forward with the chest to close the body position and then hollowing out (front) to open the body - this does not rely at all on hip flexion/drive for the kip and translates to providing more inertia, with proper timing, to raising the body upwards toward the bar.
Keys to perfecting the kip are - shoulder flexibility and controlled movements. Strength training may be necessary - use power bands / raise the number of dead hangs a trainee can do.
[B]High Bar / Pull-up Bar Variations / ring work:
[/B]Grip - thumb always in place around bar. Keeps us from falling/flying off....
Stretch - continually to keep muscles loose/warm and prevent injury
Dead hang chin/pull-ups - scale with power bands as necessary
Kipping - also scalable with power bands
Inversion progressions
Dislocates
Skin the cat/pull-back through to dead hang
KTEs and ball-ups
Muscle-up progression
Back Tuck Levers
Back Levers
Front Tuck Levers/scaling
Front Levers

All movements require a tight, solid core. The muscle-up progression is taught as a strength movement and without a kip initially. The kip is added later after the foundations of the progression are taught.

Today's session was a lot of fun and we covered a LOT of material / technique work. My account herein is not all-inclusive, but it is a good representation of stuff we got to do today. Looking forward to tomorrow....


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