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

Elizabeth Terris 12-30-2008 08:04 AM

Re: The Bassman's Log (Steve Lampl)
 
Wow! That is a smoking work out! PRs all over the place and great kipping pullups.

Did your daughter get home okay? I can't imagine my kids leaving home. Of course that is what eventually happens, but it is so hard to imagine at age 3 and 5!

Stephen R. Lampl 12-30-2008 10:39 AM

Re: The Bassman's Log (Steve Lampl)
 
Thanks, ET!! Felt great - - I thought I would lose so much ground.....

Thanks for asking about Jen. She made it home safely - - very little northbound traffic on Sunday, so she was really surprised. And you are so correct; everytime she leaves or we have to leave after visiting her, it's just so hard. We're very close, and even when they're all grown up, they're still your little ones!

Stephen R. Lampl 12-30-2008 03:52 PM

Re: The Bassman's Log (Steve Lampl)
 
[I][B]Nutrition for 12/29/08:[/B][/I]

[I][B]Pre-WO:
[/B]16 oz coffee w/creamer and raw sugar.
[B]
Breakfast [/B](Post WO):
Protein shake, 20g protein + 8 oz 1% milk.
2 oz. cold turkey

[B]Lunch:
[/B]1/2 C cottage cheese
1/2 C blueberries

[B]Dinner:
[/B]2 slices garlic pepperoni pizza (DiJorno's). Good, but I need to get away from this stuff. Pizza and dark chocolate are my downfallls......

[B]Water:
[/B]96 oz.

______________________________________________________________

[/I][U][B]Tuesday, 12/30/08[/B]:
[/U][B][I]Warm-up:
[/I][/B][I]Stationary Cycling: 10:00 / L3 / 100 PRM / 2.6 mi. / HR to 108
CFWU X 3, plus trunk rotations.

[B]WOD:
"Cindy" AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats

3 rounds in 3:15 as Rx'd.[/B] Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.

[B]"Annie" 50 / 40 / 30 / 20 / 10 Double Unders/Sit-ups for time.
[/B]Since I get about 1 DU per every 30 or 40 singles, I did singles.
[B]Time = 9:19 for:
100/50, 80/40[/B][B], 60/30, 40/20. 20/10 singles/sit-ups.
[/B]Rope was too short, so LOTS of tripping and hitting the back of my head. Sit-ups were unbroken for first 50, broken at various points thereafter.

[B]Tabata Squats:
16, 16, 14, 12, 11, 12, 12, 12 = [COLOR=Red]105-PR. [/COLOR][/B][COLOR=Black]Had to fight for this one - - pretty tired.

[B]Weighted Push-ups:
45# X 10 X 2[/B] (unassisted), [B]3rd set [/B](spot on last two reps)[B].[/B]
[/COLOR][/I]

Steven Crawford 12-30-2008 04:02 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;481931]
3 rounds in 3:15 as Rx'd.[/B] Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.
[/QUOTE]

That really sucks, you were off to such a good start too, absolutely flying. Keep up the good work

Stephen R. Lampl 12-30-2008 04:31 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Steven Crawford;481934]That really sucks, you were off to such a good start too, absolutely flying. Keep up the good work[/quote]

Steven,

Thank you! I can't be too upset; the guy has [U]lots[/U] of experience with lifts and exercises and has helped my before.

Nancy Cohen 12-30-2008 05:25 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen,

I was reading your Best & Worst of 2008 on Christin's log, and I was amazed at how many things on your list, I identified with....and things as diverse as "the vette" :) to watching your elderly dad :( and many of the others on your list.

Stephen R. Lampl 12-30-2008 06:38 PM

Re: The Bassman's Log (Steve Lampl)
 
It has been an amazing year, Nancy. There are probably some things which were more serious "worsts" which I cannot as of right now remember. That is just as well.....

Have the happiest of New Year's! I expect to see more great things from you for '09!

Elizabeth Terris 12-31-2008 10:33 AM

Re: The Bassman's Log (Steve Lampl)
 
[SIZE="3"][COLOR="Red"]Happy New Year! [/COLOR][/SIZE]

Stephen R. Lampl 12-31-2008 06:39 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;482369][SIZE=3][COLOR=Red]Happy New Year! [/COLOR][/SIZE][/quote]

Back atcha, E!! Best to you and yours. BTW, I'm considering coming down to CF SD for the Level I cert at the end of Feb. Gotta see how it and my work schedule (IF my job comes through) stack up....A little apprehensive about going to a cert tho - - I'd probably be the oldest one there and one of the weaker guys.....

Stephen R. Lampl 12-31-2008 06:58 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Tuesday 12/30/08 Nutrition:[/B][/U]

[I][B]Breakfast:
[/B]Protein Power Bar (23g)

[B]Lunch:
[/B]1/2 C cottage cheese
1/2 C wild blueberries
1/2 piece cold garlic pepperoni pizza

[B]Dinner:
[/B]5 oz flank steak, BBQ'd
1/2 C broccoli in cheese sauce (Green Giant)
Large dinner salad w/blue cheese crumbles and 2 Tbsp Cabernet vinaigrette.

[B]Snack:
[/B]1 medium braeburn apple
2 Tbsp natural homemade peanut butter

[B]Note: [/B]Think I'm catching my wife's cold........BLEH!!
_____________________________________________________________
[B]
Wednesday WOD 081231 [/B](at CrossFit Modesto: Thank you, Denise and Mike Choate!)
[B]
Warm-up X 2:
[/B]Run approx. 200 meters around complex, 5 burpees, 15 sit-ups, 10 squat jumps.
[B]
(Fight Gone Bad)
3 rounds of 1 minute each of:
Sumo Deadlift High Pulls - 75#
Push Press - 75#
Box Jump 20"
Rowing (Calories)
Wall Ball Shots (20#)

75 / 74 / 67 = 216
[/B]12# wall ball.
16" BJ
Used 75# for SDHPs (all 3 rounds)
Used 75# for PPs first two rounds, scaled back to 55#, 3rd round.

[B]Note:[/B] RATS! REALLY wanted to get 300 as Rx'd.......think I might have had a chance if I wasn't so stiff, sore, and fighting a cold. Here's to dreaming and next time!!
[/I]


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