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

[QUOTE=Stephen R. Lampl;640344]Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.[/QUOTE]


How did you find the snatches with dumbells, Steve. I used to do them with kettlebells, but haven't done them in a while. They used to be one of my favorite KB exercises. High rep snatches = killer workout:smiley_ev

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

[quote=Gordon Cooke;640460]How did you find the snatches with dumbells, Steve. I used to do them with kettlebells, but haven't done them in a while. They used to be one of my favorite KB exercises. High rep snatches = killer workout:smiley_ev[/quote]

Sorry about the delay in getting back to you, Gordon. No PC this weekend - - out of town for a wedding, so was posting on my Crackberry......BLEH.

Db snatches are pretty much interchangeable with Kb snatches, from what I understand, save for the fact that the Kb handle places the center of mass of the Kb below your hand/wrist. A Db's center of mass is aligned pretty much evenly with your grip/wrist/hand so it may be easier to hold onto than a Kb, especially when you are hoisting a moderate to heavy weight.

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

[QUOTE=Stephen R. Lampl;640838]Sorry about the delay in getting back to you, Gordon. No PC this weekend - - out of town for a wedding, so was posting on my Crackberry......BLEH.

Db snatches are pretty much interchangeable with Kb snatches, from what I understand, save for the fact that the Kb handle places the center of mass of the Kb below your hand/wrist. A Db's center of mass is aligned pretty much evenly with your grip/wrist/hand so it may be easier to hold onto than a Kb, especially when you are hoisting a moderate to heavy weight.[/QUOTE]

Thanks Steve. I know the kettlebell is better designed for the movement, but I was just curious as to how people who have done both would compare the two. I take it that you have used the dbs all the time for this movement.

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

[I][B]090810 MONDAY

Warm-up: [/B]Did "the Double" today courtesy of CF Sonora....used the first WOD as my warm-up:[/I][B][I]WOD[/I]-Four rounds, each for time of:
800 meter run[/B]
[B]Rest as needed between efforts.
[U]Post times for each round to comments.[/U][/B]
I scaled this to [B]Four rounds, each for time of 400m run[/B] (still ramping it up slowly for the tempermental hamstrings).
[B]2:30 / 2:30 / 2:30 / 2:09.[/B]
Did a 400m at 6.0 MPH, rested at 4.0 MPH (walk for 1 minute), then did 400m X 2 (back to back - no rest), finished at 7.0 MPH for 400m.

[I][B]CFWU - [/B]Modified. Cut it a little shorter since I was doing more than usual.
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Sit-ups. [/B][I]Butterfly style, with weight machine cushion used as an Ab-Mat and touching toes.
[/I][B]15/15/15/14/13/13/13/12[/B] [B]=[/B] [B]110[/B]. (Got 118 the other day while doing "TSE"..........:ranting2:).

[B][I]Strength WOD-[/I]
Push Press 5-5-3-3-2-2-1-1
Rest as needed between efforts[/B]
[B][I]Warm-up: [/I][/B][I]45# X 10[/I]
[B]Working:[/B]
95# X 5
115# X 5
135# X 3
145# X 3
[COLOR=Red][COLOR=Black]150# X 2 [I](Tied PR)[/I][/COLOR][/COLOR]
150# X 2
155# X 1 (Fail)
155# X 1 (F)
[I]Both times, got within a gnat's whiskers of locking out the 155, but just could not quite do it.........ALMOST![/I]

[I]Then went straight on to cross training class. Assisted with review, instruction, and demos.[/I]

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

[I][B]090811 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B][U]CF Redding W/U.[/U]
[I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees.....
6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring).
[/B][I]OUCH! Raised the suck factor significantly.....

[B]Strength/Skill WOD: [/B][/I][B]Back Squat
Warm-up set:
45# X 5, 45# X 10
Working:
135# X 3
185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I]
[B]135# X 3
135# X 3
135# X 3
[/B][I]Drove hard through my heels from the bottom of the lift. [/I]

[I][B]CF Sonora Daily WOD:
[/B][/I][B]4 Rounds for time:
21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B]
21 KTEs
21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B]
TIME: 14:51

[I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D)
[/I][B]10[/B]

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

[QUOTE=Stephen R. Lampl;642284][I][B]090811 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B][U]CF Redding W/U.[/U]
[I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees.....
6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring).
[/B][I]OUCH! Raised the suck factor significantly.....

[B]Strength/Skill WOD: [/B][/I][B]Back Squat
Warm-up set:
45# X 5, 45# X 10
Working:
135# X 3
185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I]
[B]135# X 3
135# X 3
135# X 3
[/B][I]Drove hard through my heels from the bottom of the lift. [/I]

[I][B]CF Sonora Daily WOD:
[/B][/I][B]4 Rounds for time:
21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B]
21 KTEs
21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B]
TIME: 14:51

[I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D)
[/I][B]10[/B][/QUOTE]


Tabata burpees sound evil, Steve:smiley_ev Don't feel too bad about the back squats. I find if I don't do them on a regular basis, my form will degrade on the heavier lifts. That is one of the reasons I incorporated heavy lifting on the basics lifts before the WOD. So far I haven't run into any overtraining issues, but I have no problem taking an extra day's rest if my body needs it.

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

[I][B]090812 WEDNESDAY

REST DAY.[/B]

Cross training class later today at globo......
[/I]

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

[QUOTE=Gordon Cooke;641327]Thanks Steve. I know the kettlebell is better designed for the movement, but I was just curious as to how people who have done both would compare the two. I take it that you have used the dbs all the time for this movement.[/QUOTE]

I am not an expert on this subject, but I have done db snatches many times when traveling. This week I am on my boat and broght my kb but I failed miserably using it for snatches cuz it killed my wrist at the top of the swing. Possibly I am doing something wrong but personally, I'll stick with db for snatches and KB for swings, squats, lunges and stuff like that!
Steve; I didn't get a chance to post reply to yesterday's workout, but that was awesome! Many people would say the burpee warm up was enough for them. Its great to go back in weight (in my humble opinion) to make sure form is good and take care of that back! Great work!!

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

Thanks for stopping by, Marianne and for the encouragement! What you say about the Kb snatches makes a ton of sense. I've yet to try snatches with a Kb, simply because I've never done them (even with a Db) until the other day.

I have to agree with your comment about dialing back the weight for form. My squats have, for some reason, just gotten terrible recently, so I'm probably destined to work the living daylights out of them for a while. The back is feeling much better, though if I were intelligent, I'd take several days off. I just can't......so I guess I'm not intelligent - - the workouts just feel too good, back notwithstanding.

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

[I][B]090812 WEDESDAY (Evening)

[/B][/I]Cross Training Class at globo for an hour - - reviewed press series and helped take the class through a "Fran-esque" workout.

[I]Prior to the class...............
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Tabata Push-Press
Used 65#
11/11/10/9/7/7/7/7 = 69 [/B](Strict Tabata score of 7).
[I]These started to get really difficult really quickly starting about cycle 4. I worked hard to keep the intensity and almost did not get up rep 7 on the last cycle. Good weight selection for these, I think!

[B]Skill Work: [/B][/I][B]Back Squat 10 X 5
45# bar for all.....
[/B]Concentrated solely on form. Tried widening my stance slightly - - I think my depth was too great for my initial stance width and the depth I was trying to drop to. Later lifts were much improved.

[I][B]Jump Rope: [/B][/I][B]DU Practice - about 5:00.
[/B]Chained three doubles on four or five occasions. Got numerous un-linked DUs. Got tired quickly and ended up doing a couple hundred singles.

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

[I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.

[I][B]Then....

CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Burpees*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......
[/I]

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

[QUOTE=Stephen R. Lampl;643724][I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.

[I][B]Then....

CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Burpees*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......
[/I][/QUOTE]

Great time on the WOD, Steve.

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

Thank you, Gordon!

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

[I][B]090814 FRIDAY

Warm-up: Walking/Running intervals: [/B][/I]20:00
Walk up to 4.0 MPH - 5:00
Run/jog 400m at 5.5 MPH
Walk 1:00
Run/jog 400m at 6.5 MPH
Walk 1:00
Three (3) 30 second runs followed by 1:00 walks at 4.0 MPH:
7.0 MPH
7.5 MPH
7.5 MPH
6.5 MPH X 1:00
Walk at 3.6 MPH until clock reaches 20:00.
[B]TOTAL DISTANCE: 1.6 miles.

[I]CFWU - modified.

WOD #1: Pull-up Ladder / Death by Pull ups.
[/I][/B][I]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. [/I][I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[B][COLOR=Red][COLOR=Black]Rx'd - [/COLOR][/COLOR][COLOR=Red]13 Rounds/minutes + 9 pull-ups - PR! [/COLOR][/B]
[I][COLOR=Black](Last Death by pull-ups 0902020 with 10 rounds + 9 pull-ups)[/COLOR][/I]


[I][B]WOD #2[/B][/I]: [I][B]Front Squat 1, 1, 1, 1, 1, 1, 1. Post loads
[/B][/I]
[I]Was going to sub 3, 3, 3, 3, 3, but started and then got involved in doing the Main Page WOD with friends.
[B]Warm-up Set:
[/B][/I][B]PVC X 10, 45# X 5
[I]Working:
[/I]135# X 3
155# X 1
165# X 1
[COLOR=Red]175# X 1 - PR by 15# [/COLOR][/B][COLOR=Red][I][COLOR=Black](Last FS @ 160# 090623)
[/COLOR][/I][COLOR=Black][B]185# X Fail [/B][B]185# X F [/B][/COLOR][/COLOR][COLOR=Red][COLOR=Black][I](Missed these two lifts by about 1" or so above parallel).
[/I][B]135# X 3
[/B][I]These felt really good - - just need to develop some confidence. Great day all in all!
[/I][B]Pull up and FS Peppers.....:pepper::pepper::pepper::pepper::pepper:[/B]
[/COLOR][/COLOR]

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

Great work Steve. Congrats on the PRs. Some more dancing peppers for you to add to the collection:pepper::pepper::pepper::pepper::pepper:

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

Gordon,

Thank you! Always feels good to make progress!

[I][B]090815 SATURDAY

[/B]May have to take a forced rest day today - - walked for an hour with my daughter - - even got in a few short running intervals. Left hip and SI joint are hurting again. My hip popped so loudly a couple of times that the reverberation through my other leg could probably have been picked up by seismometers at Cal Tech!


[/I]

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

[QUOTE=Stephen R. Lampl;644943] My hip popped so loudly a couple of times that the reverberation through my other leg could probably have been picked up by seismometers at Cal Tech!
[/I][/QUOTE]

:rofl: HA!! I thought it was an earthquake jolt!!!

sucks.....

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

[quote=Nancy Cohen;644947]:rofl: HA!! I thought it was an earthquake jolt!!!

[I][B]sucks.[/B][/I]....[/quote]

Boy, do you have that right.....time to see the doc, me thinks.....:(

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

[I][B]090816 SUNDAY

REST DAY!

[/B]Still having some problems with a noisy and painful left hip and SI joint. Trip to the doctor tomorrow to see what is amiss, as stretching and foam rolling are not doing anything. The good news - - hamstrings are feeling great!

[B]Fun "workout" today! [/B][/I][B]
Hiking with my daughter![/B][I]We hiked the Pinecrest Lake perimeter trail (also called the Pinecrest National Recreation Trail) which goes around the entire lake. About or just under 4 miles of varying, rocky terrain and spectacular views of the lake in a beautiful mountain setting about 20 minutes from the house![/I]

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

Hi Steve. Great work going on here! Lots of PR's! :highfive:

Nice to see you are helping out with some classes! I bet you make an awesome trainer! Always so encouraging! :)

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

[quote=Helen Lawson;645747]Hi Steve. Great work going on here! Lots of PR's! :highfive:

Nice to see you are helping out with some classes! I bet you make an awesome trainer! Always so encouraging! :)[/quote]

Helen,

Wonderful to hear from you! How goes the GTG unpacking and the garage gym setup process? I have to pop over to your log - - Chery and I have been as busy as squirrels in a dump truck load of acorns......It'll be nice to come up for air.

BTW, thanks for the encouragement and props!

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

[I][B]090817 MONDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU.

[I]Skill / Strength Work:
[/I]Bar Muscle-up Progressions X 5 [/B][I](used the Smith Machine bar)[/I]
[B]Transition to Pull-up bar for a go at it....
[/B][I]This is the first time I was able to get five in a row fairly easily. Still could not pull myself up high enough, even with (what was for me) a massive kip......to get up over the bar.[/I]
[B]OHS with PVC
[/B]10 X 3. Doing much better at keeping my weight back over my heels....Amazing how much work this is - especially keeping my back straight in the bottom position.....

[I][B]WOD: "Ryan"
5 rounds for time of:
7 Muscle Ups
[U]21 Burpees[/U]
[/B][/I][B]Scaled to: [I]Five rounds for time of:
10 pull-ups
10 dips
21 Burpees
[/I]TIME = 21:15
[/B][I]Pull-ups and Dips were unbroken, all rounds. Burpees sucked - broken mainly into sets of 5 and 6, with a couple of 3s in there.

[/I][B]Note: [/B]Doctor visit after the workout. She evaluated the hip / SI joint popping and pain and determined it was the SI joint for certain. The first thing she recommended was that I give it several days of rest. Knowing I would never be able to do that, she advised me to use heat/cold applications several times a day and take an anti-inflammatory for no more than two weeks (since inflammation is already present). These remedies failing, she also could give a cortisone injection and/or schedule me for some physical therapy. The good news - - she also does not like using NSAIDs, but in this case, it is probably a good idea; and believes I will have no lasting problems.

Cross Fitness training class later....

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

[I][B]090817 - Monday Evening

[/B]Assisted the instructor with cross training class at globo. Lots of great fun and intensity! Then....

[B]Double Under Practice: [/B][/I]About 5:00. Chained three in a row twice. Plenty of unchained doubles.....[I]

[B]August Tabata Challenge:
[/B][/I][B]BTB Tabata Squats.
[/B]16/16/16/13/9/11/10/11 = 102 (9 by strict Tabata scoring). [I]These hurt - - plain and simple. Not complaining; just relating facts!
[/I]

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

[quote=Stephen R. Lampl;646196][I][B]090817 - Monday Evening

[/B]Assisted the instructor with cross training class at globo. Lots of great fun and intensity! Then....

[B]Double Under Practice: [/B][/I]About 5:00. Chained three in a row twice. Plenty of unchained doubles.....[I]

[B]August Tabata Challenge:
[/B][/I][B]BTB Tabata Squats.
[/B]16/16/16/13/9/11/10/11 = 102 (9 by strict Tabata scoring). [I]These hurt - - plain and simple. Not complaining; just relating facts!
[/I][/quote]

Awesome DU work, Stephen.. I am so frustrated that I can't get them.. I am going to have to practice even more.. do you think the jumprope matters?

You also inspired me to do squat tabata today, but I didn't hold the rest in the low position. did you? I am not sure what is the "correct" way to do this... I like your tabata challenges.. I am learning a lot from reading your log! How's the teaching going at the globo? Do you hope to open a box sometime? keep up the great work...

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

Msrianne,

Thanks for the kind words! I'm finding out that the jump rope really does matter. When I got to work out at CFED (where Christin goes), she and Shana Alverson had me try using a Buddy Lee rope. Those are really easy to spin quickly and are well balanced. I need to buy one - - just short of $$ right now.

For the squats, this time I did them bottom to bottom - you start in the bottom position of the squat and pause at the bottom at the end of each 20 second cycle. You can also do the Tabata squats the regular way, pausing at the top; your preference.

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

[quote=Stephen R. Lampl;646544]Msrianne,

Thanks for the kind words! I'm finding out that the jump rope really does matter. When I got to work out at CFED (where Christin goes), she and Shana Alverson had me try using a Buddy Lee rope. Those are really easy to spin quickly and are well balanced. I need to buy one - - just short of $$ right now.

For the squats, this time I did them bottom to bottom - you start in the bottom position of the squat and pause at the bottom at the end of each 20 second cycle. You can also do the Tabata squats the regular way, pausing at the top; your preference.[/quote]

Christine recommended a buddy lee jump rope when I was in boston, so I think I am going to look for one!! (I need all the help I can get!)...
I know that for the level one cert they have you do tabata squats holding in the bottom postion. I know that also would be WAY more difficult.. I will do that this weekend when I am on my boat!! :) OUCH! (planning already!)..

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

Marianne,

As an afterthought, the ropes they used at CFED were Buddy Lee ropes but were stamped with the "Bally's" logo - - so they are the same, just less expensive. They are about $18.00 plus tax/shipping from Amazon.com.

Hope that helps.

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

[quote=Stephen R. Lampl;646623]Marianne,

As an afterthought, the ropes they used at CFED were Buddy Lee ropes but were stamped with the "Bally's" logo - - so they are the same, just less expensive. They are about $18.00 plus tax/shipping from Amazon.com.

Hope that helps.[/quote]
Oh.. thanks...i just ordered the buddy lee one from amazon and i did see the bally's one.. I have actually used that one, but I still can't do it, so possibly, just wishing (hoping, dreaming, ....) that if i use the "real" one then I will get this DU thing.. ;)

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

[quote=Marianne Urbanski;646634]Oh.. thanks...i just ordered the buddy lee one from amazon and i did see the bally's one.. I have actually used that one, but I still can't do it, so possibly, just wishing (hoping, dreaming, ....) that if i use the "real" one then I will get this DU thing.. ;)[/quote]

Sorry I was a dollar short and a day late.......anyway, you will get the DUs down; it's just a matter of time. This, of course, from someone who I'm sure, gets just as frustrated as you over how slow they are coming........:D. I have to wonder if there is this DU "god" who makes you wait and work for a certain amount of time before letting you succeed.......

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

[I][B]090818 TUESDAY

[/B][/I]Woke up really trashed today - - didn't sleep worth a hoot, so today just wasn't happening.

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

Well.....After watching Dr. Barry Sears' videos from the CrossFit Journal (August 8, 2009) - (w/f/s) [URL]http://journal.crossfit.com/nutrition/[/URL], I am now convinced I need to stop making excuses about or for my trashy eating and eat cleanly.

I have also decided that I need to revisit my goals and restructure my programming to allow for increased/sustained intensity during my workouts without the threat of injury. This means in some cases, allowing for more time (perhaps weeks instead of days) to increase my running speeds for intervals, raising weight amounts used in workouts over a greater period of time (or perhaps going up in smaller increments), and trying to make a better evaluation of my performance versus physical stresses I am placing on my old bod.

I love CrossFit and plan on keeping it up for the rest of my life..........

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

[QUOTE=Stephen R. Lampl;647077]Well.....After watching Dr. Barry Sears' videos from the CrossFit Journal (August 8, 2009) - (w/f/s) [URL]http://journal.crossfit.com/nutrition/[/URL], I am now convinced I need to stop making excuses about or for my trashy eating and eat cleanly.

I have also decided that I need to revisit my goals and restructure my programming to allow for increased/sustained intensity during my workouts without the threat of injury. This means in some cases, allowing for more time (perhaps weeks instead of days) to increase my running speeds for intervals, raising weight amounts used in workouts over a greater period of time (or perhaps going up in smaller increments), and trying to make a better evaluation of my performance versus physical stresses I am placing on my old bod.

I love CrossFit and plan on keeping it up for the rest of my life..........[/QUOTE]

Good for you, Steve. I eat mostly Paleo and have noticed a big difference in energy and recovery. I also seem to be hitting more PRs now, so diet definately makes a difference. Now if I could get my sleep nailed down, I'd be all set.

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

[quote=Gordon Cooke;647096]Good for you, Steve. I eat mostly Paleo and have noticed a big difference in energy and recovery. I also seem to be hitting more PRs now, so diet definately makes a difference. Now if I could get my sleep nailed down, I'd be all set.[/quote]

Gordon,

Thank you for your encouragement and for relating your experiences. Prayers up for you for more sleep......

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

[I][B]090819 WEDNESDAY

[/B]Must have had a short-lived bug yesterday. Woke up with a TON of energy - - wife is really run down today.

[B]A.M. Workout[/B]

[B]Warm-up:
[/B][/I][B]Walking / Interval Runs.
[/B]Walked 5:00 minutes to 4.0 MPH, Then
Run 1:00 at 5.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 8.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 2:30 at 4.0 MPH
Total Time: 22:30 Minutes
Total Distance: 1.8 miles

[I][B]CF Redding Warm-up[/B][/I]

[I][B]WOD: [/B][/I]
[I][B]Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds[/B][/I]
[U][I][B]Post numbers of sit-ups and double-unders to comments.
[/B][/I][/U]
[I]Since I still can't do enough double unders, I scaled the workout to:
[/I]
[COLOR=Navy][B]2X jump rope singles for 2 minutes = 214
Sit-up for 2 minutes = 75
[/B][B]2X jump rope singles[/B][B] for 90 seconds = 153
Sit-up for 90 seconds = 65
[/B][B]2X jump rope singles[/B][B] for 1-minute = 111
Sit-up for 1-minute = 45
[/B][B]2X jump rope singles[/B][B] for 30 seconds = 54
[U]Sit-up for 30 seconds = 26[/U]
[COLOR=Black]TOTAL Singles = 532
TOTAL Sit-ups = 211

[I]Strength WOD: Push Press 1, 1, 1, 1, 1, 1, 1.
Warm-up:
[/I][/COLOR][/B][COLOR=Black]PVC X 15
45# X 10
95# X 5
[I][B]Working:
135# X 1, 145# X 1, 150# X 1, 155# X 1, [COLOR=Red]160# X 1 - PR[COLOR=Black], 165# X F, 165# X F, 155# X 1
finished with 135# X 5.

P. M. Workout
August Tabata Challenge

Tabata Thrusters @ 45#
[/COLOR][/COLOR][/B][/I][B][COLOR=Red][COLOR=Black]8/8/8/8/8/8/8/9 = 65 (or 8 by strict Tabata Scoring).

[I]Challenge make up - [/I][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][I]missed a couple last week.
[B]Tabata Jump Rope Singles
[/B][/I][B]45/45/49/36/29/26/49/45 = 324 (or 26 by strict Tabata scoring).
[/B]Lots of misses, especially on the low numbers. Got my rope wrapped around my left leg on the 6th cycle and could not get going again! :rofl::rofl:

[I][B]Then: Assisted at cross training fitness class at globo....
[/B][/I]
I felt [I][B]fantastic [/B][/I]today!
[/COLOR][/COLOR][/COLOR][/COLOR]

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

Yea! Glad you're having a super fantastic day! Oh, that was yesterday. Well, I hope you have another one today!

Did I tell you what happened with my achilles strain? Went to P.T. to confirm what was wrong and get a plan of action. He gave me exercises to strengthen my calves and hips (weak right hip), and to stretch my calves, hamstrings, and achilles. It's all working. Been 2 weeks since I saw him, and I'm 75% better. Just wanted to share, since you struggle with achilles problems. PM me if you need more details on exercises he gave me.

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

Thanks Nancy - I'm also having a great day today, though I'm doing less volume for work today.

I don't remember your having shared the diagnoses of you leg issues, so thanks for the info. So glad that it is nothing really serious and improvement is coming so quickly.
I'd love a PM from you with the info regarding your treatment / PT. I have decided to change my approach to my workouts and really concentrate on being warmed up, scaling way down (weight wise) if I need to, and working on flexibility. The last is fairly easy...

My injuries are getting much better - Achilles is basically healed. R/ knee is tender most of the time, but improving and much better overall. And L/hammy held up well to a minute at 8 MPH!

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

Glad to hear your injuries are getting better and you are feeling better, Steve. I think the Paleo diet will really help you too, especially in recovery from the WODs. Good luck.

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

Steve, sent you an informative and opinionated pm!

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

[quote=Gordon Cooke;648495]Glad to hear your injuries are getting better and you are feeling better, Steve. I think the Paleo diet will really help you too, especially in recovery from the WODs. Good luck.[/quote]

Gordon,

Thank you! Today was the second day in a row where I was able to get the intensity of my work up where it needed to be and I didn't fear tweaking anything. I also came away from my workout tired, but basically pain-free. I've been doing Zone for about four or five months - - but have not been "religious" about sticking to it cleanly. Changing that now.......I like my dairy too much to really go full bore Paleo though.

[quote=Nancy Cohen;648512]Steve, sent you an informative and opinionated pm![/quote]

Nancy,

Thanks much! I [I][B]LOVE[/B][/I] informative and opinionated P.M.s! :D

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

[I][B]090820 THURSDAY

[/B]A.M. Cross training class at the globo; I assisted and helped demo dead lift skills and burpees. [B]Then.....my turn.[/B]

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles.
[B]CF Redding WU

[I]WOD: Dead Lifts 3, 3, 3, 3, 3.
[/I]Warm-up sets: [/B]135# X 5, 185# X 5, 225# X 5[B]
Working sets:
275# X 3
295# X 3
305# X 2 [/B](Fail on 3)[B]
315# X 1 [/B](didn't try more reps)[B]
325# X F - twice -[/B] (Just couldn't get more than about 2" above the deck!)
[B]225# X 10 [/B](for high rep set to finish)
[I]Felt good and hoped for a PR today, but just couldn't do it......too many sets of demos, I guess.....[/I]

[I][B]Later......
[/B][/I][B]August Tabata Challenge:
#1, Tabata Jumping Jacks: 25/26/26/26/26/25/26/26 = 206 (25*)
#2, Tabata Bench Press - 65#: 16/16/14/9/8/10/10/8 = 91 (8*)
[/B](* = strict Tabata scoring), did #2 as a make up for last week - - should be caught up now.

[I]P.M. Cross training class at globo - - helped demo Sumo Deadlift High Pulls;
then helped demo and assist with kipping pull-up basics.

[B]Post class skill work: Hang Power Cleans. [/B][/I](I really need work on these).
[I][B]W/U: [/B]45# X 10, 65# X 5
[B]Working:
[/B][/I][B]95# X 5[/B][B]115# X fail, fail, fail (3 X). [/B][I]I've gotten this weight before, so probably a bit tired.....
[/I][B]95# X 5
95# X 5
95# X 5
95# X 5
95# X 5

[/B][I]Another great day today. It's nice to work hard and come away feeling tired, but not hurting (just sore) and knowing you left without tweaking anything![/I]