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Re: Steve's "I'm not aging quietly" log
[I][B]TUESDAY 090210
Training Session. Warm-up: Shoulder dislocates/pass throughs X 15 Interval walk/jog-treadmill: approx .6 mile up to 5.3 MPH Training: Front Squat work with PVC [/B]Concentrated on retaining lumbar curve, weight on heels, good rack position, and then powering (explosively) up from the bottom. [B]WOD: 10 Rounds for time 5 FS X 30# bar (Dynamax depth) transition to 10m walk with bar locked out overhead Lunges X 30# for 10m (approx. 10 lunges) 15 Ab Mat sit-ups (anchored) Time = 15:07. [/B](Lunges were hard and I was afraid of pulling a hamstring again!). [B]GTG Pull-ups: WU: Lat pull-downs 100# X 5 3, 5, 5, 6, 4, 5, 3, 2, 7, 4, 4, 1, 1. = 50 [/B](Used OH and UH grips, wide grip on a couple, and kipped some). Last two were dead-hang. I realized today my globo's pull-up bars are just the right height that I have unknowingly taken just a bit of a "push-off" from the floor at the beginning of each set. Trying to hang and then start the set......[B]much more difficult. [/B]HHMMMM, a little more technique and strength training, anyone? [B]Jump Rope Singles: 100 X 5. [/B]2 sets almost unbroken (one miss in the 90's). Other three, a few more misses. [B]DU practice - about 20:00. "Chained" two together in a row!![/B] [/I] |
Re: Steve's "I'm not aging quietly" log
More inspirational work, Steve!!! The title of your log is inspiring me today, too.
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Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;515633]
[B]DU practice - about 20:00. "Chained" two together in a row!![/B] [/I][/QUOTE] Woohoo! I still have yet to do 2 in row! |
Re: Steve's "I'm not aging quietly" log
[quote=Lee Ann McCall;515815]More inspirational work, Steve!!! The title of your log is inspiring me today, too.[/quote]
Thank you, Lee Ann. Keep on with the great work yourself! |
Re: Steve's "I'm not aging quietly" log
[quote=Nancy Cohen;515821]Woohoo! I still have yet to do 2 in row![/quote]
I was totally shocked! Followed a friend's recommendation to slow down my jumps, don't bend my knees much, but push off hard with my toes, and then be quick with the wrists...... Fixing my broken rope (with the repair making it better than it was before) hasn't hurt either... |
Re: Steve's "I'm not aging quietly" log
20:00 of DU practice...WTF?
I would die from blood loss from my feet and lower legs if I tried that! |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;515633]
[B]GTG Pull-ups: WU: Lat pull-downs 100# X 5 3, 5, 5, 6, 4, 5, 3, 2, 7, 4, 4, 1, 1. = 50 [/B](Used OH and UH grips, wide grip on a couple, and kipped some). Last two were dead-hang. I realized today my globo's pull-up bars are just the right height that I have unknowingly taken just a bit of a "push-off" from the floor at the beginning of each set. Trying to hang and then start the set......[B]much more difficult. [/B]HHMMMM, a little more technique and strength training, anyone? [/QUOTE] good work...pretty consistent numbers till the last two sets... keep it up and we'll start to see sets of 10, then 15, then 20, then 25... carter |
Re: Steve's "I'm not aging quietly" log
[quote=Charles Bennington;516655]20:00 of DU practice...WTF?
I would die from blood loss from my feet and lower legs if I tried that![/quote] I wish I could say that it was all continuous work. I did stop for a few seconds every once in a while to catch my breath. Your method (J, J, DU) for attempts really seems to be paying off.... |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;516727]good work...pretty consistent numbers till the last two sets... keep it up and we'll start to see sets of 10, then 15, then 20, then 25...
carter[/quote] Thanks, Carter. Kinda in a rut right now. My kip is weak - - shoulder flexibility and proper timing / hip drive. Dead hangs are improving.....S L O W L Y. |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;516745]Thanks, Carter. Kinda in a rut right now. My kip is weak - - shoulder flexibility and proper timing / hip drive. Dead hangs are improving.....S L O W L Y.[/QUOTE]
hmmm... maybe what you could do is to move the pullups to your warmup instead of the end. that way you got plenty of energy and fresh... i'm still working on my timing of the kip.... i got a decent swing, but everything else goes to pot.. =P it's hard to work on my kip at the gym I am. There's only three places to do pullups - the gravitron, the dip station and the power cage. only the power cage is suitable (enough room) and that's always occupied by BB types... I'll love to get something like the again faster pullup bar, but they don't ship international.... oh,well... need to put my aussie ingenuity to use... keep working hard!! carter |
Re: Steve's "I'm not aging quietly" log
[I][B]WEDNESDAY 090211
REST DAY. Functional Workout - - more snow shoveling. No snowblower today.....had to clear 1/2 the driveway quickly and did it all by hand - - moved about 250 - 300 cubic feet in just under about 30 min. Didn't even really breathe hard [/B](this wasn't the case last year!!) [B]Thank you, CF! :pepper:[/B] [/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;516766]
Didn't even really breathe hard [/B](this wasn't the case last year!!) [B]Thank you, CF! :pepper:[/B] [/I][/QUOTE] Little changes like these are around to show you that you are doing something right. Pullups are looking great too. Keep on keepin' on. |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;516900]Little changes like these are around to show you that you are doing something right.
Pullups are looking great too. Keep on keepin' on.[/quote] Thanks, Justin. |
Re: Steve's "I'm not aging quietly" log
[I][B]THURSDAY 090212
8" of new snow overnight.... Functional WOD - - Cleared about 400 - 500 cubic feet in about 20 minutes so I could get to training. This one had me working and breathing hard.... Training Class: Warm-up: Run 1 min @ 5.5 MPH, Walk 1 min @ 4.0 MPH, Squat 1 min - 35 squats. Shoulder dislocates X 15, body circles 5 X 2. Push Press training - rudiments w/ PVC. WOD: AMRAP in 10 minutes: 10 X 14# Wall Ball shots 10 X 50# Push Presses Total = 9 rounds + 9 wall ball shots [/B]Note: I don't know how, but this short metcon darn near killed me.....simply WICKED! [B] Jump Rope Singles 3 X 100, 1 X 50 [/B](Right Achilles started to ache a bit - - didn't want to chance injury - - quit). [B]DU Practice (gtg) = over approx. 20 min. period. [/B]Got numerous DUs one at a time (lost count, but estimate about 25 - 30), but couldn't chain 'em together today..... [B]Tuck Jumps 3 X 10 Lat Pull Downs [/B](Paid strict attention to form, bar to chest). [B]WU = 85# X 15 115# X 3 120# X 3 125# X 3 130# X 3 (form started to suffer) 125# X 3 [/B]Left the gym worn out but satisfied today - - press form and DU practice is coming along..... [/I] |
Re: Steve's "I'm not aging quietly" log
Steve- Sorry I haven't been around. Great stuff happening here. You've been hittin' it hard ! High volume too!!
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Re: Steve's "I'm not aging quietly" log
[quote=Christin Street;518212]Steve- Sorry I haven't been around. Great stuff happening here. You've been hittin' it hard ! High volume too!![/quote]
Thanks, Christin. Really getting excited about the Cert in two weeks! How's the back doing? I marvel at the fact that you just keep on "hittin' it", even if the back is killing you. What a great role model you are for those of us who'd wanna wuss out...... Have a great weekend! |
Re: Steve's "I'm not aging quietly" log
[I][B]FRIDAY 090213
[/B]Was going to take on "Fran" today, but it was not to be....company coming from out of town and very heavy snow overnight. [B]Functional Workout: Moved over 1200 cubic feet (over a foot of snow) - - slow going and still didn't beat the county plow, so had to deal with a 2.5 to 3 ft. high snow berm too! Approx. 2 hours. [COLOR=Blue]And yes.....I still [U]love[/U] the snow! Bring it! :pepper::pepper::pepper: [/COLOR][/B][/I][I][B]SATURDAY 090214 [/B]Company visiting - - more snow last night - - about 4 - 5 inches. [B]Functional Workout: Moved only about 400 - 500 cubic feet - - buddy helped :pepper:. Only about 1/2 an hour between the two of us. [/B]Gonna see if I can make it to my globo later.....Fran is calling my name, can't keep her waiting too long... [COLOR=DarkGreen] [B]I'll try to catch up on everyone's logs a bit later - - might be after the weekend! Keep on Rockin' it![/B][/COLOR] [/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;518484][I][B]FRIDAY 090213
[/B]Was going to take on "Fran" today, but it was not to be....company coming from out of town and very heavy snow overnight. [B]Functional Workout: Moved over 1200 cubic feet (over a foot of snow) - - slow going and still didn't beat the county plow, so had to deal with a 2.5 to 3 ft. high snow berm too! Approx. 2 hours. [COLOR=Blue]And yes.....I still [U]love[/U] the snow! Bring it! :pepper::pepper::pepper: [/COLOR][/B][/I][I][B]SATURDAY 090214 [/B]Company visiting - - more snow last night - - about 4 - 5 inches. [B]Functional Workout: Moved only about 400 - 500 cubic feet - - buddy helped :pepper:. Only about 1/2 an hour between the two of us. [/B]Gonna see if I can make it to my globo later.....Fran is calling my name, can't keep her waiting too long... [COLOR=DarkGreen] [B]I'll try to catch up on everyone's logs a bit later - - might be after the weekend! Keep on Rockin' it![/B][/COLOR] [/I][/QUOTE] Holy snow removal, Batman! |
Re: Steve's "I'm not aging quietly" log
Hi Jenna,
Great new avatar! Yup....more snow than I've seen in years and certainly in the 4 1/2 since we've moved here. We've had over four feet now in about a week and a half. Absolutely love it! [I][B]SATURDAY 090214 - - continuation..... More Snow removal. Over three feet on the deck and in the utility trailer. Thought it best to clear if off before something broke. Buddy and I moved about 250 cubic feet each.....I had the BIG shovel, so I got the workout! (Est 30 - 50# per shovel full). Felt better about no WOD for two straight days anyway....:D [/B][/I] |
Re: Steve's "I'm not aging quietly" log
[I][B]SUNDAY 090215
REST DAY....... MONDAY 090216 UNPLANNED REST DAY. Shoveled a bit more snow - - about 4 inches. Easy work...... ______________________________________________________ TUESDAY 090217 Training Class. Warm-up: Treadmill - walk 3.00 minutes at 4.0 MPH 75' or 150' run + 1 burpee, 3 push-ups, or five squats. 15:00. Jump Rope singles 30 sec X 3. WOD - "Melissa" AMRAP in 15:00 10 Push Press @ 50# 20 Squats 30 Jump Rope singles Got 10 rounds + 10 PP, + 9 squats. Pull-ups: All dead-hang, strict form, and full extension/pause at the bottom... 5, 3, 3, 3, 2, 1, 1, 2, 1, 2, 2, 2 = 27 (all but five overhand grip). When I got home.... Snow shoveling and snowblower wrangling... Over a foot of snow fell last night and this morning; moved about 1200 cubic feet.....then the county plow came by and left me a two-foot high berm, so I moved about 300 more cu ft. Two hours approx. 30 to 50# per shovel full. This stuff [U]has[/U] to help my overall strength.......(I hope)! [/B]I'll try to catch up on everyone's logs this week! [/I] |
Re: Steve's "I'm not aging quietly" log
Nice work and add snow to the mix and you must be one tired dude today!
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Re: Steve's "I'm not aging quietly" log
[quote=Elizabeth Terris;521079]Nice work and add snow to the mix and you must be one tired dude today![/quote]
Thanks, ET! Actually, I wasn't too tired this a.m. when I got up. Decided I'd be "green" today and just shovel - - no snowblowing, since only about 4" fell last night. WRONG......it was all wet snow - - sun was out and all was melting. Gawd, that stuff was [I][B]heavy![/B][/I] Then I was dumb and went to the gym and did "Fran." NOW I'm tired! |
Re: Steve's "I'm not aging quietly" log
[I][B]WEDNESDAY 090218
More snow overnight......had a "green streak" in me today, so no snow blowing....just shoveling. 4" of wet snow....about 400 cu ft. Geez, that stuff was h e a v y! Warm-up: Stationary cycling: [/B]10:00 / L3 /100 RPM / 2.6. mi / HR 106 [B]Stretching:[/B] about 7:30. [B]Shoulder Dislocates X 10 Body Circles X 5 (each direction). Arm circles PVC Thrusters X 10 45# Thrusters X 15 WOD: "Fran" 21 - 15 - 9 of 95# Thrusters Pull-ups Time = 11:33. First time as Rx'd. [/B](Wish I'd broken 10:00, but I won't complain.....at least I completed it!). [B]Cool down....[/B](waited about 10 min before doing this - - felt "antsy" and tight after doing Fran....) [B]Elliptical trainer: [/B]15:00 / L5 / 90 RPM / HR about 140 (easy/moderate). Really helped me to loosen up.... [/I] |
Re: Steve's "I'm not aging quietly" log
good work on fran as RXed...
its a buzz when you do a workout as rxed... the time will go down as you keep working hard... hmmm..... i think coach knew you needed the virtual shovelling WOD so programmed it in before the snow hit!!! i've never been in the snow, i'm more of a beach bum!!! carter |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;521818]good work on fran as RXed...
its a buzz when you do a workout as rxed... the time will go down as you keep working hard... hmmm..... i think coach knew you needed the virtual shovelling WOD so programmed it in before the snow hit!!! i've never been in the snow, i'm more of a beach bum!!! carter[/quote] Thanks, Carter. Hard to believe there are guys my age (or near to it) who can turn in sub-5 minute times on Fran......Geez! My endurance and stamina need a bit of work, but the kipping needs more......I'm so grossly inefficient at it. If I can chain some of them together, it'll drop my time substantially..... Is there anywhere high enough in Australia where you do get snow? I know there's tons of it in New Zealand, but that still is a bit of a trek just to get to snow...... Both the wife and I grew up close to the beach in southern California. We also used to love going up to the mountains nearby (about an hour and a half away back then), so it was a no-brainer to have moved here..... |
Re: Steve's "I'm not aging quietly" log
Nice rx'd Fran time Stephen. I haven't been tracking your log but though I would take a looksie.
Clearing snow is a helluva WOD. |
Re: Steve's "I'm not aging quietly" log
Sorry it's been awhile, Steve! Congrats on your first rxd Fran! That's a huge accomplishment. And getting a couple of DUs in a row! Nice. You've got me beat there. Keep up the good stuff! When's your cert?
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Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;521823]Is there anywhere high enough in Australia where you do get snow? I know there's tons of it in New Zealand, but that still is a bit of a trek just to get to snow......
Both the wife and I grew up close to the beach in southern California. We also used to love going up to the mountains nearby (about an hour and a half away back then), so it was a no-brainer to have moved here.....[/QUOTE] not in western australia... i think it snowed here twice.... and that was in the highest spot in the southwest...there's world class snow ski resorts over in the east coast where the blue mountains area. also in tasmania (tiny island off the south east coast of mainland australia). we're all striving for a sub-5 fran.... we'll get there eventually... |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;521578]
WOD: "Fran" 21 - 15 - 9 of 95# Thrusters Pull-ups Time = 11:33. First time as Rx'd. [/B](Wish I'd broken 10:00, but I won't complain.....at least I completed it!).[/QUOTE] HOLY :censored: Your progress recently is amazing. I am so proud of you! |
Re: Steve's "I'm not aging quietly" log
Steve, I've decided I'm not giong to age quietly either! Good to read your early posts and realize I'm not the only one trying to overcome pitiful, tho that's the way I feel now. Keep it up there!
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Re: Steve's "I'm not aging quietly" log
[quote=Blair Robert Lowe;521828]Nice rx'd Fran time Stephen. I haven't been tracking your log but though I would take a looksie.
Clearing snow is a helluva WOD.[/quote] Hey Blair, Thanks, and great to hear from you - - I'll have to get back by your log and see whatcha have been up to. |
Re: Steve's "I'm not aging quietly" log
[quote=Christin Street;521850]Sorry it's been awhile, Steve! Congrats on your first rxd Fran! That's a huge accomplishment. And getting a couple of DUs in a row! Nice. You've got me beat there. Keep up the good stuff! When's your cert?[/quote]
Aw shucks, Christin...Thanks! No apologies necessary. You've had us all a little worried with your back and all.......as active as you've been with your workouts, it's hard to see you having to cut back. Thing is, you are doing it sensibly. Double under practice is fun! Kinda like a burr under my saddle. Makes me keep wanting to do it, but my legs and wind give up on me long before my gumption...:D Cert is Feb 28 and Mar 1 down in San Diego. |
Re: Steve's "I'm not aging quietly" log
[quote=Carter Jee;521857]not in western australia... i think it snowed here twice.... and that was in the highest spot in the southwest...there's world class snow ski resorts over in the east coast where the blue mountains area. also in tasmania (tiny island off the south east coast of mainland australia).
we're all striving for a sub-5 fran.... we'll get there eventually...[/quote] Forgot about Tasmania, Carter (sorry - - not so good anymore on my geography). So are the Blue Mountains in NSW? I can't wait to try a Fran again (not during my cert, though - - I'll probably be trashed...) where I'm really well rested and after I've upped my endurance/stamina a bit. I have to partition everything right now.... |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;521988]HOLY :censored:
Your progress recently is amazing. I am so proud of you![/quote] Thank you, Justin! Your encouragement has certainly been inspiring too! My cert's in 8 days.....:run: |
Re: Steve's "I'm not aging quietly" log
[quote=Bob Sorensen;521998]Steve, I've decided I'm not giong to age quietly either! Good to read your early posts and realize I'm not the only one trying to overcome pitiful, tho that's the way I feel now. Keep it up there![/quote]
Thank you for stopping by my log, Bob! Glad to see you are getting back into it! I'm in my 20th week - - I love how this stuff gets past my ADHD side and keeps me still going..... You're going to be rockin' soon - - If you are still chasin' after those kids in PE, soon you'll be leaving them in the dust! |
Re: Steve's "I'm not aging quietly" log
[I][B]THURSDAY 090219
Training Class Session. Warm-up: Gerbil Trainer (Treadmill) 4.0 - 4.5 MPH, 9:00 minutes. Shoulder dislocates, body circles Shuttle runs on BB court. approx. 7:00 minutes Training: Press series.[/B] Review shoulder press and push press. Added the push jerk today. PVC X Rudiments for approx. 20:00. [B]WOD: "Burping Fran" (class workout). 21 - 15 - 9 of: Thrusters @ 60# Jumping pull-ups 3 burpees between each set and after third set (total 3 X 3). Time = 6:44. [/B]Note: Got my first 21 thrusters inbroken![/I] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;522466]Thank you, Justin! Your encouragement has certainly been inspiring too! My cert's in 8 days.....:run:[/QUOTE]
Nice, Did you get my PM about it? |
Re: Steve's "I'm not aging quietly" log
[quote=Justin McGinley;522632]Nice, Did you get my PM about it?[/quote]
Hi Justin, I remember getting a PM from you about 2 -3 weeks ago - - can't find it now though....... New PM to you.... |
Re: Steve's "I'm not aging quietly" log
Somehow, I've fallen down a bit on my "CrossFit Job" and lost sight of the goal of CF......Intensity. Thanks to Carter Jee for posting this excerpt from Freddy Camacho of CrossFit One World ([URL="http://www.crossfitoneworld.com/"]http://www.crossfitoneworld.com[/URL] - - mostly w/f/s). I've posted it here as well so there is more "exposure" to it. Great article and all the more reason to scale workouts......
[COLOR=Navy][I]“Power: Work done or energy transferred per unit of time; The time rate of doing work.” Force x Distance = Work Work / Time = Power “Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.” Power = Intensity The simple definition of CrossFit is “constantly varied functional movement performed at high intensity.” I think you all have a great grasp of “constantly varied” and “functional movement.” I want to ramble on a bit about “high intensity.” Intensity, simply put, is where the good **** is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As CrossFitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout. I owe you all an apology for not better explaining this to you when I first started posting time goals on the workouts. I can’t lay claim to it as something I figured out myself either. I decided to start programming this way after attending Dutch Lowy’s trainer seminar. It’s pretty simple to explain. CrossFit is about producing the most power output you possibly can in any given workout. The best results will be achieved with more power output. Let’s take “Fran” (21/15/9 reps for time of 95# Thruster and pull-ups) and do some mathematics. I figured these numbers using the power output calculator from Catalyst Athletics (kudos to Greg Everett for such a great website). Athlete #1 (5’8”/185#) does Fran as prescribed in three minutes. His power output numbers look like this: 291.48 watts 0.4 horsepower 214.98 ft-lbs/sec (Wow! Almost half a horsepower. That’s badass!) Athlete #2 ( height & weight the same) does Fran as prescribed in ten minutes. His power output numbers look like this: 87.44 watts 0.12 horsepower 64.49 ft-lbs/sec A HUGE drop off in power output. If I take Athlete #2 and lower his thruster weight to 65#, and he finishes in three minutes, suddenly, his power output numbers look like this 255.45 watts 0.35 horsepower 188.41 ft-lbs/sec The lower weight in the thruster with the faster time brings Athlete #2 closer to the power output of Athlete #1. Athlete #2 will actually see better results with the lighter weight! As he gets faster, he adds more weight until eventually, he is producing high power output at the prescribed weight. So here is the hard part to grasp. If I tell you all a workout should take ten minutes (I set the goals high because you all want to get there right?), and you take 25 minutes, there is an issue. Yes, you sweat and you feel good because you gutted through it, but really, you just sweat a whole lot without getting the true benefit of the potential power of what CrossFit can do for your overall fitness. Think about it! Try checking your ego at the door and lowering the weight a bit. I am slowly trying to drop this on all of you and see how your progress comes along. In the near future, I will occasionally not even post prescribed weights on the workouts. I will post a time frame to finish the workout. You need to start logging your weights and times so you can easily figure out what you need to do in any given workout to make it happen within the required time frame. If its a ten minute workout and you finish in 3 minutes, you went to light. If you finish it in 15 minutes, you went to heavy.[/I][/COLOR] |
Re: Steve's "I'm not aging quietly" log
[QUOTE=Stephen R. Lampl;522655]Hi Justin,
I remember getting a PM from you about 2 -3 weeks ago - - can't find it now though....... New PM to you....[/QUOTE] Right back at you. (When ever some says "at you" out loud I want to say "God Bless You." It sounds like a sneeze) |
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