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

Stephen R. Lampl 01-13-2009 06:09 PM

Re: Steve's "I'm not aging quietly" log
 
[B][I][B][SIZE=2]Tuesday 090113[/SIZE][/B][/I][/B]

[I][B]WOD[/B][/I] - [I]Main Page[/I]
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips


[B][I]Warm-up:
[/I][/B]
[I][B]Versa Climber: [/B]10:00 / low intensity 60 - 70 SPM / 12" steps[/I]
[I][B]Shoulder Dislocates, Arm Circles[/B][/I]
[I][B]Pull-ups: 50 kipped[/B]; both OH and UH grip in sets of 4 & 5. About 7:00.[/I]
[I][B]Shoulder Presses: 45# X 10[/B][/I]
[I][B]Dips (testing R/shoulder): 5 X 4 sets [/B](most were jumping).[/I]


[I][B]WOD:[/B][/I]
[I][B]95# power clean X 15 reps
[/B][/I][B][I]30 push-ups [/I][/B][I](sub for dips due to messed up shoulder)[/I]
[B][I]95# power clean X 12 reps. [/I][/B][I]Did 6. Felt good and went up easily on some lifts, so tried [B]115# (Fail X 5), got [COLOR=Red]2[/COLOR][/B][/I][COLOR=Red][I][B] (PR)[/B][/I][/COLOR][COLOR=Black], [I]couldn't get any more[/I][/COLOR][I], so dropped back to [B]95# X 4 = 12 reps[/B][/I]
[I][B]24 push-ups [/B](unbroken. First time I've gotten more than 20 in a row during a WOD!!!)[/I]
[I][B]95# power clean X 9 reps[/B][/I]
[I][B]18 push-ups[/B][/I]
[I][B]95# power clean X 6 reps[/B][/I]
[I][B]12 push-ups[/B][/I]
[I][B]95# power clean X 3 reps[/B][/I]
[I][B]6 push-ups[/B][/I]


[I][B]WO not timed.[/B] I wanted to concentrate on form and was still pretty fried from yesterdays' WO. This WO was hit and miss - - felt like my leg strength was not explosive enough to properly power the lift from the floor and generate the inertia for the clean. Also, hip engagement was weak.[/I]


[I][B]New Year's Challenge: Day 13 X 2 burpups = 26. (Not timed).[/B]
[/I]
[I]All in all, felt this was a good workout. Problems with the cleans are probably in my head.....will continue to work on form and develop strength with weighted squat jumps.
[/I]

Stephen R. Lampl 01-13-2009 07:55 PM

Re: Steve's "I'm not aging quietly" log
 
Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!!

Vanessa Sisson 01-13-2009 08:06 PM

Re: Steve's "I'm not aging quietly" log
 
Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today!

Charles Bennington 01-13-2009 08:15 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Vanessa Sisson;492666]Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today![/QUOTE]

:yeahthat:

2 Day Air Squat Festival!

Stephen R. Lampl 01-13-2009 08:21 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Vanessa Sisson;492666]Stephen,
Good call on the scaling and congrats on the clean PR.

You'll love the cert. But, yeah...get on those tabata air squats like today![/quote]

Thank you, Vanessa!! Let's see.......gtg air squats, pull-ups, I'm all over it!!
Gonna hit weighted squat jumps too....my explosive leg strength isn't. But I can power clean with a light enough weight in slo-mo!!!:D:D

Stephen R. Lampl 01-13-2009 08:22 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Charles Bennington;492674]:yeahthat:

2 Day Air Squat Festival![/quote]

More like a two-day AS suckfest, to hear it from another friend who recently went to their L-1.......

3, 2, 1, this is gonna be fun!

Helen Lawson 01-14-2009 06:12 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;491705][B]Virtual Shoveling:
[/B]With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."[/I]
[I][B]Reps = 30, 25, 20, 15, 10, 5.
Pull-ups. Post time.
Time (as Rx'd) = [COLOR=Red]25:46 PR!!
[/COLOR][/B]
[/QUOTE]

Steve, I can't believe you did the shoveling! After all the snow you've dealt with this year?

[QUOTE=Stephen R. Lampl;488428]I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.[/QUOTE]

Being a trainer is an awesome thing! It is so great to be able to help people! FYI...I would make sure you get a cert that covers some of the clinical aspects of training such as ACE, ACSM, NESTA, etc... in addition to the crossfit cert. You never know what issues clients may have that you need to deal with. With that said....definately do it! You have great motivational powers and the best attitude! You'd make an awesome trainer!

[QUOTE=Stephen R. Lampl;488449]What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) [/B]Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.

...

New Year's Challenge: Burp-ups - Day 8 X 2 = 16
[/QUOTE]

Could you imagine what you would have thought if someone told you a year ago that you'd be doing weighted pull-ups and Burp-ups? OMG!

[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

That's so great Steve! You'll do awesome! Congrats!

Justin McGinley 01-14-2009 10:00 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

Attaboy! I understand your excitement. Congrats.

Carla Tremblay 01-14-2009 12:49 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/QUOTE]

Awesome! You will have a good time. :highfive:

Bob Guere 01-14-2009 12:51 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;492658]Well - - it's official. Signed up for the Level-1 Certification for Feb 28 / Mar 1 in San Diego. Can't wait!! WOO HOO!![/quote]

ALRIGHT! I'll be there!


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