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

Stephen R. Lampl 01-29-2009 07:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jenna Rettenmayer;505998]steve,

I hope you get to feeling better soon.

I posted some stuff on POSE in my log....

Jenna[/quote]

Doing much better since morning. Stretched the back out and am going to hit the foam later.....

Got the POSE info! Thanks!

Elizabeth Terris 01-29-2009 11:21 PM

Re: Steve's "I'm not aging quietly" log
 
Playing catch up, the kids have been sick with some sort of stomach flu. Lots of cleaning and laundry WODs here. :D

Nice work this week! I'll give you a call Friday, probably morningish.

Carter Jee 01-30-2009 02:45 AM

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

stretch out your glutes and hamstrings, sometimes those things get wound up tight after a heavy thruster workout... that might help with the back pain a bit....

good effort on the concept 2... 20spm but still cranking out 2:00 splits....

carter

Stephen R. Lampl 01-30-2009 10:03 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;506314]Playing catch up, the kids have been sick with some sort of stomach flu. Lots of cleaning and laundry WODs here. :D

Nice work this week! I'll give you a call Friday, probably morningish.[/quote]

So sorry the bug is going around at your place. Not fun with kidlings involved. Fully understand the GTG laundry thing...:(

Try the cell first - - leaving in a few to take daughter to D-Land for her B-day. If I don't answer, we're in a "no service" area......the joys of technology in the boonies. I'm good with the voice mail tho and will call back as soon as I have SVC.

Stephen R. Lampl 01-30-2009 10:04 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;506364]hi stephen

stretch out your glutes and hamstrings, sometimes those things get wound up tight after a heavy thruster workout... that might help with the back pain a bit....

good effort on the concept 2... 20spm but still cranking out 2:00 splits....

carter[/quote]

Thanks, Carter! I'm luckier than most, I guess....very little, if any DOMS. Got the foam roller close at hand, tho.

Thanks about the C-2. Love using it!

Keith Walker 01-30-2009 05:44 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;505746][I][B]THURSDAY 090129

[/B]Woke up with a [B]really [/B]sore back - - don't know why, but WO plans for today obviously changed.....

[B]Warm-up:
Stationary Cycling [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 3, [/B]minus GHD Situps and back extensions. Arm circles, shoulder dislocates, trunk rotations and body circles included. Still didn't help back.....

[B]WOD:
[/B]Had planned on "Elizabeth". Changed to.....
[B]Clean Practice Session.
PVC cleans - - [/B]Focused on hip drive and form
[B]Burgener Warm-up (PVC)
45# bar - - 15 X 1. [/B]Again, focus on form and hip drive. [B]5 X 3 [/B]interspersed through heavier lifts to "remind me" of form.
[B]95# X 5 X 5. [/B]Didn't use any higher weight so I'd concentrate on form. There were several times the bar just flew up and I got under it really easily.....
This was the best experience I've yet had with cleans. Gotta keep at it.

[B]2K Row.[/B] Concentrated on leg drive.
[B]First 500m @ 20 - 22 SPM. Avg 2:02 - 2:05 / 500m. Got 1:59 once!
Remaining 1500m, moderate row. Avg 26 SPM.
Time: 8:45.[/B] Average over 2K - - 2:11+ /500m.

Called it good for today. Kinda BLAH, but just had this feeling that if I'd pushed, I might have injured myself. :(
[/I][/QUOTE]

Nice stuff Stephen! Great work on those cleans! That is great to work on the form. Berfore you know it you'll be throwing up (no, not vomiting!) higher and higher #'s!! or should I say pulling up?
Blah days suck but you used it to work on form and what better thing to do when you don't feel like pushing hard?!
nice job!:D

Helen Lawson 02-02-2009 10:28 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;505746][I][B]THURSDAY 090129

[/B]Woke up with a [B]really [/B]sore back - - don't know why, but WO plans for today obviously changed.....

[B]Warm-up:
Stationary Cycling [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 3, [/B]minus GHD Situps and back extensions. Arm circles, shoulder dislocates, trunk rotations and body circles included. Still didn't help back.....

[B]WOD:
[/B]Had planned on "Elizabeth". Changed to.....
[B]Clean Practice Session.
PVC cleans - - [/B]Focused on hip drive and form
[B]Burgener Warm-up (PVC)
45# bar - - 15 X 1. [/B]Again, focus on form and hip drive. [B]5 X 3 [/B]interspersed through heavier lifts to "remind me" of form.
[B]95# X 5 X 5. [/B]Didn't use any higher weight so I'd concentrate on form. There were several times the bar just flew up and I got under it really easily.....
This was the best experience I've yet had with cleans. Gotta keep at it.

[B]2K Row.[/B] Concentrated on leg drive.
[B]First 500m @ 20 - 22 SPM. Avg 2:02 - 2:05 / 500m. Got 1:59 once!
Remaining 1500m, moderate row. Avg 26 SPM.
Time: 8:45.[/B] Average over 2K - - 2:11+ /500m.

Called it good for today. Kinda BLAH, but just had this feeling that if I'd pushed, I might have injured myself. :(
[/I][/QUOTE]

After the "Kilo" WOD and the Thrusters i don't blame your back for being sore! Nice work! :highfive:

Just curious, for the cleans are you doing power cleans or full squat cleans?

Stephen R. Lampl 02-02-2009 11:21 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;507131]Nice stuff Stephen! Great work on those cleans! That is great to work on the form. Berfore you know it you'll be throwing up (no, not vomiting!) higher and higher #'s!! or should I say pulling up?
Blah days suck but you used it to work on form and what better thing to do when you don't feel like pushing hard?!
nice job!:D[/quote]

Hey Keith,

Thanks for the great words of encouragement. Love the "throwing up" comment........

I'm not a very good patient when I get hurt, sick, or just tweak something.....would rather do something constructive.

Stephen R. Lampl 02-02-2009 11:27 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;508689]After the "Kilo" WOD and the Thrusters i don't blame your back for being sore! Nice work! :highfive:

Just curious, for the cleans are you doing power cleans or full squat cleans?[/quote]

Thanks, Helen!

I don't think the back was sore due to DOMS. Tried stretching really carefully the other evening and heard/felt the lower left back/hip "pop" as it often does (sometimes I can't get it to, though and it'll hurt for a while). Feels much better now.

As for the cleans, I believe I was working on full squat cleans (from the floor). I'm trying to develop power right from the ground up and well.........just develop [I][B]anything[/B][/I] close to the correct form.

Stephen R. Lampl 02-02-2009 06:26 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]MONDAY 02022009

[/B]Returned from four days of traveling and "doing" Disneyland. My intention was to work out today, but my stomach is still doing flip-flops from all the food I took in the past days. I ate pretty sensibly......just too much.

No excuses tomorrow, though.

Had a little fun while at Disneyland. The "barrier" bars were just the right height and distance apart inside the "Blue Ribbon Bakery."
[/I]

Keith Walker 02-02-2009 06:58 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;509142][I][B]MONDAY 02022009

[/B]Returned from four days of traveling and "doing" Disneyland. My intention was to work out today, but my stomach is still doing flip-flops from all the food I took in the past days. I ate pretty sensibly......just too much.

No excuses tomorrow, though.

Had a little fun while at Disneyland. The "barrier" bars were just the right height and distance apart inside the "Blue Ribbon Bakery."
[/I][/QUOTE]

sounds like you had a good time! HA! I love the new avatar! very cool! :)

Carter Jee 02-02-2009 07:07 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;508774]Thanks, Helen!

I don't think the back was sore due to DOMS. Tried stretching really carefully the other evening and heard/felt the lower left back/hip "pop" as it often does (sometimes I can't get it to, though and it'll hurt for a while). Feels much better now.

As for the cleans, I believe I was working on full squat cleans (from the floor). I'm trying to develop power right from the ground up and well.........just develop [I][B]anything[/B][/I] close to the correct form.[/QUOTE]

hey stephen!!

loving the L-sit at the cafe!!! i do them on stairs at work sometimes!!! =)

you mentioned that there was a spot on your lower left back that you couldn't get to.... try getting a theracane... they're awesome at applying myofascial release to the spots you can't reach.. i got one and it is awesome...

i was also working on my squat cleans yesterday.... one tip my trainer gave me, take off those runners so you can check that you're landing on your heels and driving out of the hole through them.... made a massive difference in my form.... as with any form correction, it all starts at the feet!!

train hard, rest hard!!!

carter

Stephen R. Lampl 02-02-2009 10:05 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;509190]hey stephen!!

loving the L-sit at the cafe!!! i do them on stairs at work sometimes!!! =)

you mentioned that there was a spot on your lower left back that you couldn't get to.... try getting a theracane... they're awesome at applying myofascial release to the spots you can't reach.. i got one and it is awesome...

i was also working on my squat cleans yesterday.... one tip my trainer gave me, take off those runners so you can check that you're landing on your heels and driving out of the hole through them.... made a massive difference in my form.... as with any form correction, it all starts at the feet!!

train hard, rest hard!!!

carter[/quote]

Hey Carter,

Good to hear from you! HA...love the L-sits at work. We never had a place to do them where I worked, but I think I'd have had some serious questions raised about my sanity (not that I had any originally.....).

Thanks for the info on the Theracane. It sounds like a good tool to keep in the "body remedy" arsenal. I am generally able to "pop" my back easily. I believe the problem is with my "SI" joint which has never fused (either side). There are a number of stretches and/or mild exercises I do which almost always work.........[I][B]almost.[/B][/I] The other times.......OUCH!

Great advice on the lifting. I was told the same thing.......gotta be in flats with little or no give in the soles, or take off the shoes and lift in the bare feet. I have a pair of New Balance 600s which are great and have almost no heel counter, plus they've turned out to be great for learning POSE running technique.

Take care!

Stephen R. Lampl 02-03-2009 09:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]TUESDAY 090203

[/B]Back in the saddle today. Trying to get my eating and water intake back in line. Didn't sleep well last night.......had to keep getting up to get rid of all the water I drank.....:rofl::rofl: (serves me right!).

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR @ 96
[B]CFWU X 3: [/B]Added shoulder dislocates, body circles, trunk rotations, and air squats (30 x 3). [B]
Pulled something - - I think my left hip flexor - - doing GHD situps[/B] (these are pretty easy for me, so I can't understand why this occurred. Getting disappointed with my tendency toward injury...).
[B]Jump Rope singles X 100
Double Under practice: [/B]10:00. Could only get 1 today......

[B]WOD
Back Squats 5, 5, 5, 5, 5. Post loads.
WU: PVC X 15, 45# X 10, 65# X 5.
95# X 5
115# X 5
135# X F. [/B](Felt unstable on the way down, so stopped and lessened weight).
[B]125# X 5
125# X 5
125# X 5
[/B]I did these in socks (no shoes) and really concentrated on form. I feel like I'm still not "getting it" as many of the reps felt as though I was too forward on my feet. Hope to work with a strength coach before the cert...

[B]GTG Pull-ups: Total all = 34.
Dead Hang: 3 UH, 3 OH, 3 OH, 5 OH, 4 UH, 3 UH = 21 total
Kipping PUs: 5, 4, 4 = 13 total.

Thrusters:
45# X 45 reps. Time = 2:34

Seated Cable Rows:
WU: 100# X 15
145# X 5
150# X 5
155# X 5
160# X 5
100# X 15 X 2

[/B]

[/I]

Justin McGinley 02-04-2009 06:41 AM

Re: Steve's "I'm not aging quietly" log
 
Watch all of these videos for squat form issues and their critiques:

[URL="http://************.net/forum/showthread.php?t=1334"]http://************.net/forum/showthread.php?t=1334[/URL] (Not exactly wfs because of some foul language) It is advice given by Mark Rippetoe on squatting.

I learned a lot about my own faults from watching these, so I hope they help.

Lee Ann McCall 02-04-2009 07:46 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;510323][I][B]TUESDAY 090203

[/B]Back in the saddle today. Trying to get my eating and water intake back in line. Didn't sleep well last night.......had to keep getting up to get rid of all the water I drank.....:rofl::rofl: (serves me right!).

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR @ 96
[B]CFWU X 3: [/B]Added shoulder dislocates, body circles, trunk rotations, and air squats (30 x 3). [B]
Pulled something - - I think my left hip flexor - - doing GHD situps[/B] (these are pretty easy for me, so I can't understand why this occurred. Getting disappointed with my tendency toward injury...).
[B]Jump Rope singles X 100
Double Under practice: [/B]10:00. Could only get 1 today......

[B]WOD
Back Squats 5, 5, 5, 5, 5. Post loads.
WU: PVC X 15, 45# X 10, 65# X 5.
95# X 5
115# X 5
135# X F. [/B](Felt unstable on the way down, so stopped and lessened weight).
[B]125# X 5
125# X 5
125# X 5
[/B][B][U]I did these in socks (no shoes) [/U][/B]and really concentrated on form. I feel like I'm still not "getting it" as many of the reps felt as though I was too forward on my feet. Hope to work with a strength coach before the cert...

[B]GTG Pull-ups: Total all = 34.
Dead Hang: 3 UH, 3 OH, 3 OH, 5 OH, 4 UH, 3 UH = 21 total
Kipping PUs: 5, 4, 4 = 13 total.

Thrusters:
45# X 45 reps. Time = 2:34

Seated Cable Rows:
WU: 100# X 15
145# X 5
150# X 5
155# X 5
160# X 5
100# X 15 X 2

[/B]

[/I][/QUOTE]

Wow, Steve! That's a ton of work!!

I saw you are lifting in socks. I used to do that, too. I got a pair of lifting shoes (Dowins) from the CFH for Christmas and it has made a big difference for me in terms of stability. May not work for you but thought I would mention it.

Your workouts are incredible! How long do they take you?

Stephen R. Lampl 02-04-2009 02:06 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;510511]Watch all of these videos for squat form issues and their critiques:

[URL]http://************.net/forum/showthread.php?t=1334[/URL] (Not exactly wfs because of some foul language) It is advice given by Mark Rippetoe on squatting.

I learned a lot about my own faults from watching these, so I hope they help.[/quote]

Justin,

Thanks, Man! You are always the supportive and encouraging "dude." Looks like just what the Dr. ordered. Felt a lot more stability today doing OHS with a kindo stick. Not that they are the same as BS, but the vertical plane my body's center of mass travels through is the same for OHS/BS.

Stephen R. Lampl 02-04-2009 02:16 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Lee Ann McCall;510560]Wow, Steve! That's a ton of work!!

I saw you are lifting in socks. I used to do that, too. I got a pair of lifting shoes (Dowins) from the CFH for Christmas and it has made a big difference for me in terms of stability. May not work for you but thought I would mention it.

Your workouts are incredible! How long do they take you?[/quote]

Hey Lee Ann,

Thanks! I need to get a pair of lifting shoes, but for now, I want to feel the drive from my heels and ensure my form is spot on (which at this time, it is not.....). I also recently bought a pair of training flats (New Balance 600s) which are wonderful to run in and have almost no heel counter. I feel like my hips still want to come forward just a bit with them however, so I'll probably not do BS or OHS with them on.

As for my workouts, they take, on average, about 1 1/2 to 2 hours, including the warm-ups. I try to cover the Main Page WOD (if it is not beyond my capabilities or can be scaled) and then add a little strength work each day. If the metcon involves strength work, I'll play with double under practice or something like that.....One caveat; I tend to like to gab with others, so if I really got down to business and just worked out, you could probably take fifteen minutes to half and hour off my WO time....:D

Stephen R. Lampl 02-04-2009 02:28 PM

Re: Steve's "I'm not aging quietly" log
 
[B][I]WEDNESDAY 090204

Warm-up:
Elliptical Trainer: [/I][/B][I]10:00 / L3 / 90 RPM / 2.5 mi / HR = 106
[B]CFWU X 2.[/B] Added leg swings - -front to back / side to side 10 X 2 each, plus shoulder dislocates, trunk rotations, and body circles. Took it [B]very easy[/B] with the GHD sit-ups, did not go for full extension (touching the floor) and did reps [B]slowly[/B]. No problems...
[B]Jump Rope singles: 100 x 3
Double under practice: [/B]10:00. [B]Got 3 in a row, then 2 more. [/B](J,J, DU, J, J, DU). Most were J, J, Trip......Still have not found a way to keep the rope going after each DU.

[B]WOD: "Nicole"
AMRAP in 20 minutes
400m Run
Max Reps Pull-ups

Got 5 full rounds plus 90m run. Pullups were 4, 3, 5, 3, 3, = 18.
[/B]My pull-ups [B]SUCKED[/B]. New pull-up bar at the globo. It's too close to the wall for my "improper" kipping style, so all the pull-ups were kinda "quasi-kipped" / hanging. The runs felt good - - this is the farthest I've run thus far since my injury, so I am still taking it easy....2:24 per 400m.
[/I]

Lee Ann McCall 02-05-2009 05:52 AM

Re: Steve's "I'm not aging quietly" log
 
If this is taking it easy, I can't wait to see your full on workouts! This is a lot of work. No wonder you have made so much progress!!!

Justin McGinley 02-05-2009 12:30 PM

Re: Steve's "I'm not aging quietly" log
 
Nice job with Nicole. That is a nasty workout. Much harder than it looks on paper. It's great to hear you are able to run again.

Stephen R. Lampl 02-05-2009 02:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Lee Ann McCall;511437]If this is taking it easy, I can't wait to see your full on workouts! This is a lot of work. No wonder you have made so much progress!!![/quote]

Thanks, Lee Ann! I sure appreciate the encouragement!

[quote=Justin McGinley;511767]Nice job with Nicole. That is a nasty workout. Much harder than it looks on paper. It's great to hear you are able to run again.[/quote]

Thanks, Justin. I really liked this WOD, but my pull-up endurance is poor, so I'm looking to improve my max reps. And yes, I am [B]elated[/B] that I can again run. Not too fast (never was anyway), but running none the less!

Stephen R. Lampl 02-05-2009 02:49 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D
[/I]

Terry Dickman 02-05-2009 06:00 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;511926][I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D
[/I][/QUOTE]

Nice Job Steve! So who and where is your CF trainer? Just curious. :)

Stephen R. Lampl 02-05-2009 10:18 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Terry Dickman;512079]Nice Job Steve! So who and where is your CF trainer? Just curious. :)[/quote]

Thanks, Terry. Her name is Allison Autrey - - she's a trainer at the globo I work out at. She got into CrossFit and took the L-1 cert and is sharing her knowledge with me. I still want to work with Nick - - I definitely need to work on lifts/strength.

Terry Dickman 02-06-2009 08:34 AM

Re: Steve's "I'm not aging quietly" log
 
BTW, Are you going to Aromas for your L1 Cert? or was it San Diego? I really want to do one too but think March is too early for me, I would like to have more experience as I think I would get more out of it.

Stephen R. Lampl 02-06-2009 02:35 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Terry Dickman;512418]BTW, Are you going to Aromas for your L1 Cert? or was it San Diego? I really want to do one too but think March is too early for me, I would like to have more experience as I think I would get more out of it.[/quote]

Hi Terry,

I'm going to SD for the cert. Signed up two days before they posted the cert on the website for Aromas.....Oh well. Gonna combine the trip with helping my brother-in-law with some remodeling and then going to see my ailing Dad in AZ.

For what it's worth, don't wait to go. You already seem to possess more than the average CFer, especially with regard to the oly lifts. They cover a ton of rudiments on the nine basic lifts - - you're already strong there. I probably should have gone earlier in my CF "career", in that I'm already developing bad habits. The cert will break those....:D

Stephen R. Lampl 02-06-2009 11:34 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]FRIDAY 090206

Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. [/B]Plus shoulder dislocates, body circles, trunk rotations all 10 X 2.
Resumed full ROM GHD sit-ups, but did them [U]very slowly[/U]. Increased push-ups reps to 15.
[B]Jump Rope Singles. 100 X 1. DU practice - [/B]BLAH. Got one DU and then got sidetracked. Didn't concentrate well today.

[B]WOD: From Main Page:
Shoulder Press 1,1,1,1,1.
Push Press 3,3,3,3,3.
Push Jerk 5,5,5,5,5.
Post Loads.
Warm-up:
45# X 15, 65# X 10
SP: 95#
105#
115#
125# [/B](Felt strong)
[B]135# (F)
130# (F)[/B]-almost got this! Could not lock it out.
[B]PP: 105# X 3
105# x 3
115# X 3
125# X 3
130# X 1 (F2, F3). RATS! (Old PR was 135 X 2 on 12/29/08).
[/B]Didn't get to Push Jerks - - ran into an old friend and gabbed away my WO time...:icon_spee Obviously lost my focus today!

Also did (in between reps/sets of other WO):
[B]GTG Pull-ups 4, 4, 3 (kipped)
Lat Pull downs 100# X 5; 115# X 4 (with strict form).
[/B][/I]

Stephen R. Lampl 02-07-2009 07:22 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...
[/COLOR][/COLOR][B][COLOR=Red][/COLOR]
[/B][/I]

Keith Walker 02-07-2009 07:28 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;513478][I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...
[/COLOR][/COLOR][B]
[/B][/I][/QUOTE]

WOW STEVE! This is Fantastic! :highfive:

Congrats on your PR! You are so awesome and make me proud! Great job on Friday WOD too! Those shoulder WOD's wear me out!

Stephen R. Lampl 02-07-2009 07:33 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;513480]WOW STEVE! This is Fantastic! :highfive:

Congrats on your PR! You are so awesome and make me proud! Great job on Friday WOD too! Those shoulder WOD's wear me out![/quote]

Thanks, Keith!

BTW, I think things are going to turn around for me here soon. Talking with the trainer today, he felt I might be overdoing it a little; to push hard during a WOD and then do other stuff in the same day. My eating is also coming back into line and I feel the difference.

Thanks for all the suggestions!

Helen Lawson 02-08-2009 06:44 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;511926][I][B]THURSDAY 090205
Training Session with CF trainer! [/B] ... I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!
...
This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D
[/QUOTE]
It is great to work on fixing stuff and having someone (one-on-one) to correct you. It is also much easier to push harder when someone is focusing solely on you. It's also a great idea to do this before your level 1 cert. That way when you get there you can focus on becoming a trainer yourself instead of just on correcting your own flaws. Great work! :highfive:


[QUOTE=Stephen R. Lampl;512240]Thanks, Terry. Her name is Allison Autrey - - she's a trainer at the globo I work out at. She got into CrossFit and took the L-1 cert and is sharing her knowledge with me. I still want to work with Nick - - I definitely need to work on lifts/strength.[/QUOTE]

You are so lucky to find a Crossfit trainer at globo! Thats amazing!

[QUOTE=Stephen R. Lampl;513482]...Talking with the trainer today, he felt I might be overdoing it a little; to push hard during a WOD and then do other stuff in the same day. [/QUOTE]
I totally agree that it can be too much sometimes! Give yourself a break...think about how you felt 2 years ago...if someone had told you to do all of that in one day? :rofl: Don't push too hard too fast! Consider how far you've come to get where you are today! :D

Stephen R. Lampl 02-08-2009 05:10 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;513608]It is great to work on fixing stuff and having someone (one-on-one) to correct you. It is also much easier to push harder when someone is focusing solely on you. It's also a great idea to do this before your level 1 cert. That way when you get there you can focus on becoming a trainer yourself instead of just on correcting your own flaws. Great work! :highfive:[/quote]

Thanks, Helen. You are so correct. My form on the rudiments is enough of a problem that I felt it important to work on it for the very reasons you suggest.

[quote=Helen Lawson;513608]You are so lucky to find a CrossFit trainer at globo! Thats amazing![/quote]

She's actually the one that got me interested in CF - - She's been a trainer there at the globo for several years and ran across the CF Website. She's been hooked ever since.

[quote=Helen Lawson;513608]I totally agree that it can be too much sometimes! Give yourself a break...think about how you felt 2 years ago...if someone had told you to do all of that in one day? :rofl: Don't push too hard too fast! Consider how far you've come to get where you are today! :D[/quote]

I have difficulty sometimes knowing where to draw the line. I feel good, and I go for it. I feel tired, or perhaps just a little off, I try to do what I can. Never have been good at backing off, but I guess I need to learn :o.

Stephen R. Lampl 02-09-2009 12:16 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SUNDAY 090208

REST DAY.
[/B]
Took the day off. REALLY needed it.

Know I got my press form down correctly, at least on some of my lifts yesterday. Caught my nose on a push press and hit it so hard, I thought I'd broken it! Sure is swollen today......

Before that, broke my jump rope trying to do double unders......:shrug:
[/I]

Justin McGinley 02-09-2009 09:30 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;514058][I][B]SUNDAY 090208

REST DAY.
[/B]
Took the day off. REALLY needed it.

Know I got my press form down correctly, at least on some of my lifts yesterday. Caught my nose on a push press and hit it so hard, I thought I'd broken it! Sure is swollen today......

Before that, broke my jump rope trying to do double unders......:shrug:
[/I][/QUOTE]

Haha wowsers. It sounds like your equipment was TELLING you to take a rest day. How's the nose today? (also, you have a PM)

Stephen R. Lampl 02-09-2009 09:38 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;514270]Haha wowsers. It sounds like your equipment was TELLING you to take a rest day. How's the nose today? (also, you have a PM)[/quote]

Hey Justin. Nose feels better - - still a bit sore and swollen, but I'll be fine. Repaired the jump rope using vinyl tubing and a thin piece of cable. Much better than before; kinda like a SuperRope for $6 rather than $22.

Stephen R. Lampl 02-09-2009 09:41 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]MONDAY 090209

[/B]Was going to do "Cindy", but a good snowfall dictated "Real" shoveling and snowblowing.

[B]Functional WO:
Removed approx. 800 cubic feet of snow from driveway and another 500 or so from roadway in front of house [/B](so County plow wouldn't stack a two foot high berm in front of my driveway.....).
[B]Took about 1.5 hours.[/B]
[/I]

Elizabeth Terris 02-10-2009 01:55 AM

Re: Steve's "I'm not aging quietly" log
 
Nice functional work out! I am so glad snow is not part of my life right now, I have no idea how I would fit shoveling into my day

Erin Davidson 02-10-2009 06:32 AM

Re: Steve's "I'm not aging quietly" log
 
[B]YAY SNOW SHOVELING![/B]

And - glad to hear you're working with a CF Trainer - it doesn't take long to learn a few good things that will help you to make LOTS of progress in the long term.

Saw your post in Street's log about all the jobs you have had...you might go down in the books as one of the most useful Crossfitters ever. Goes back to Rip's old saying, "Strong people are harder to kill than weak people, and more useful in general." :rolleyes:

Hope the resting and eating will has you feeling better. Keep up the disciplined work! :kicking0:

Stephen R. Lampl 02-10-2009 12:58 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;515030]Nice functional work out! I am so glad snow is not part of my life right now, I have no idea how I would fit shoveling into my day[/quote]

I hear you, ET. Sometimes while I was still working, it was a bit of an inconvenience to say the least, to wake up to having to clear it away before I "hit the road." But I [I][B]love it[/B][/I] so much. I'll never get over snow. Part of being a little "tweaked" in the brain, I guess.....:rofl:

[quote=Erin Davidson;515112][B]YAY SNOW SHOVELING![/B] [/quote](See above)...I think I'm crazy enough that I'd probably enjoy it as a paying job. More fun in a plow, though.....

[quote=Erin Davidson;515112]And - glad to hear you're working with a CF Trainer - it doesn't take long to learn a few good things that will help you to make LOTS of progress in the long term. [/quote]

It's already paying off. Nose is still swollen and sore, though....:D

[quote=Erin Davidson;515112]Saw your post in Street's log about all the jobs you have had...you might go down in the books as one of the most useful CrossFitters ever. Goes back to Rip's old saying, "Strong people are harder to kill than weak people, and more useful in general." :rolleyes:[/quote]

Thanks, Erin. I have done a lot, and have had a lot of fun doing these things. I don't completely know about useful, though.....my daughter says I'm full of tons of useless information (we play Trival Pursuit and other games A LOT!).

[quote=Erin Davidson;515112]Hope the resting and eating will has you feeling better. Keep up the disciplined work! :kicking0:[/quote]Thanks; feeling tons better and seeing the strength starting to pick up a little. Crazy how just a tiny bit of "crack" will make me feel like dog poop and really affect my performance!


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