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

Stephen R. Lampl 08-17-2009 02:25 PM

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!

Stephen R. Lampl 08-17-2009 02:42 PM

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....

Stephen R. Lampl 08-17-2009 10:15 PM

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]

Marianne Urbanski 08-18-2009 09:15 AM

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...

Stephen R. Lampl 08-18-2009 10:16 AM

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.

Marianne Urbanski 08-18-2009 10:31 AM

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!)..

Stephen R. Lampl 08-18-2009 11:22 AM

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.

Marianne Urbanski 08-18-2009 11:29 AM

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.. ;)

Stephen R. Lampl 08-18-2009 11:43 AM

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.......

Stephen R. Lampl 08-18-2009 06:38 PM

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.


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