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

[QUOTE=Stephen R. Lampl;529678][I][B]090228

LEVEL 1 CERTIFICATION AT CFSD, DAY 1.

[/B][/I]Well.....color me even more enthused than I've been since I started CF! Absolutely priceless to be able to put into practice (with proper correction), the fundamental movements of CrossFit. Trainers are [B]awesome![/B]

We did some Tabata BTB squats today also......I was hoping for a bit better, but I'll take my score of [B]9[/B] happily - - These were [I][B]hard![/B][/I] Legs were NOT happy....

Fran went quite a bit better. I scaled back from my previous Fran to raise intensity. Today:
21 - 15 - 9 of:
75# Thrusters
Jumping Pull-ups
[B]Time = 6:20[/B] (Previous: 02/18/2009 as Rx'd at 11:33).

Looking forward to tomorrow's training and workout(s)![/QUOTE]

Awesome, Steve! :highfive: Can't wait for another report!

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

Hey Steve! Great to finally meet you. I had a blast this weekend and am ready to get this stuff implemented in my training. Keep up that great enthusiasm and positive attitude!

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

[quote=Aushion Chatman;530111]Awesome Steve, it was great to meet you, you have a great attitude and would be a blast to train with I think. Hope you had a great time down at CFSD...come back anytime![/quote]

Aush,

It was great to meet you also! Thanks for the complement - - I did have a great time there at the cert and at CFSD. It was also great to meet Trish and Chris - great people also. I will definitely take you up on the invitation when I get back down SD way.

Take care!

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

[I][B]090301 LEVEL-1 CERTIFICATION AT CFSD, DAY 2[/B][/I]

[I]Review of concepts and rudiments learned / discussed yesterday. A "drop-in" guest at the cert for the Nutrition section of the course; Robb Wolf! How awesome is that!

A fun WOD to end the morning -
[B]AMRAP in 10:00
10 X 24" box jumps
10 X 1 pood Kb swings
200m run (subbed 250m row - [/B]R/achilles still complaining[B])
Got 100m shy of 4 rounds.....BLEH![/B] (Lowest score of the class - - I was disappointed but the rows took longer so I guess I shouldn't be too upset).

Afternoon fun - - broke out into our groups to cover:
[B]Snatches
Kipping pull-ups and an intro into butterfly kips
Hip extensions, back extensions, and GHD situps
Rowing ([COLOR=Red]PR'd[/COLOR] my 500m by 7 seconds - - [COLOR=Red]1:40![/COLOR])
Muscle-ups [/B](Still need to work on this one a bit)

Finished up with CF Programming. I'm gonna have to watch myself with this one....I am crazy enough to try [B]anything [/B]once! Just shouldn't subject clients to it....:D

Summing it all up: I thought I was hooked on this stuff before the cert and didn't think it was possible to be more enthusiastic about it. Now I am [U]really[/U] stoked. There is so much for me to work on I almost don't know where to start and want to do it all.....time to prioritize.......
[/I]

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

[quote=Lee Ann McCall;530160]Awesome, Steve! :highfive: Can't wait for another report![/quote]

Thanks, Lee Ann. It's posted.

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

[quote=Bob Guere;530247]Hey Steve! Great to finally meet you. I had a blast this weekend and am ready to get this stuff implemented in my training. Keep up that great enthusiasm and positive attitude![/quote]

Thank you, Bob. Great to meet you also. I'll hit the floor running with this too. Plan to work out at the affiliate in nearby Sedona when I'm at my Dad's this week. Hope my behavior wasn't over the top - - I can get carried away when I'm stoked on something.....

Take care. See ya when you get up to/towards Yosemite. Stop by when the pass is open if you get up toward Bridgeport!

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

hey steve!!

sounds like you're gonna need like mind decompression time to go through all the information!!

if a level 1 cert came up here in my side of Oz, i would definitely go... in the meantime, i'll settle for the gymnastics cert next week!!!!

saw the picture of you in the right corner in the mainpage too!!!

cheers
carter

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

[QUOTE=Stephen R. Lampl;530265]
Summing it all up: I thought I was hooked on this stuff before the cert and didn't think it was possible to be more enthusiastic about it. Now I am [U]really[/U] stoked. There is so much for me to work on I almost don't know where to start and want to do it all.....time to prioritize.......
[/QUOTE]

That's the same feeling I had after my cert. So much information to process, and I had a completely changed outlook on what crossfit really is. I'm glad to see you had a great time(was there any doubt). Robb Wolf as a guest lecturer. So jealous.

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

[QUOTE=Stephen R. Lampl;530266]Thanks, Lee Ann. It's posted.[/QUOTE]

Sounds fabulous, Steve! I hope someday I can make as much progress as you have so I can feel cert-worthy! Really awesome. I applaud you!

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

[QUOTE=Carter Jee;530293]hey steve!!

sounds like you're gonna need like mind decompression time to go through all the information!!

if a level 1 cert came up here in my side of Oz, i would definitely go... in the meantime, i'll settle for the gymnastics cert next week!!!!

saw the picture of you in the right corner in the mainpage too!!!

cheers
carter[/QUOTE]

I agree on the mind decompression. I'm surprised they don't have certs that often in Australia with as many great CF athletes there are. Here's hoping for more certs. You'll have a blast at the Gym cert!

Thanks on the photo...

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

[QUOTE=Justin McGinley;530534]That's the same feeling I had after my cert. So much information to process, and I had a completely changed outlook on what CrossFit really is. I'm glad to see you had a great time(was there any doubt). Robb Wolf as a guest lecturer. So jealous.[/QUOTE]

And I'd never have guessed how you had me figured out...

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

[QUOTE=Lee Ann McCall;531071]Sounds fabulous, Steve! I hope someday I can make as much progress as you have so I can feel cert-worthy! Really awesome. I applaud you![/QUOTE]

Lee Ann,

Thanks for the kind words. IMHO, you ARE cert-worthy. You know this stuff and have worked really hard. Go - - you'll enjoy it and be glad you did go!

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

[B]090302[/B]. REST DAY - - Travel to AZ. Hope to workout at CF Sedona tomorrow.
DOMS has hit....Quads from an old man have been transplanted on my body...foam roller time!

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

1:40 500m row!! :notworth: Did you get any coaching on your rowing technique?

Sounds like the cert was amazing! I hope you're able to walk! hehe...I know what happens to an old person that does too many squats...been there..done that!! :rofl:

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

[QUOTE=Nancy Cohen;531447]1:40 500m row!! :notworth: Did you get any coaching on your rowing technique?

Sounds like the cert was amazing! I hope you're able to walk! hehe...I know what happens to an old person that does too many squats...been there..done that!! :rofl:[/QUOTE]

The cert really was amazing! Only correction I needed on the rowing was that I let my knees break before passing my hands over them on the recovery. That was it! Blew me away!

Legs will recover -- maybe....ROFL!

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

great time with the row Stephen... 1:40!!!!

and all you did was a minor adjustment!!! awesome.... maximising your leg drive!

hmmm..... maybe its time to get a deep tissue massage (i think it's marketed as active release therapy over your way) for your quads.... it'll hurt, but yeah, awesome...

oh, don't bother with getting a WOD in with Coach Brigham (crossfit sedona)... go straight to getting olympic lift coaching! if i remember correctly, he came second or third in the masters class in the championships last year...

go strong!!!

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

[QUOTE=Carter Jee;531879]great time with the row Stephen... 1:40!!!!

and all you did was a minor adjustment!!! awesome.... maximising your leg drive!

hmmm..... maybe its time to get a deep tissue massage (i think it's marketed as active release therapy over your way) for your quads.... it'll hurt, but yeah, awesome...

oh, don't bother with getting a WOD in with Coach Brigham (CrossFit sedona)... go straight to getting olympic lift coaching! if i remember correctly, he came second or third in the masters class in the championships last year...

go strong!!![/QUOTE]

Gosh Carter, thanks! I do LOVE rowing. I think with some work I could do well.

Nice to know about Coach Brigham. I'd get a lot out of an Oly session.

Legs feel better now- - did Barbara today....now I can't feel them at all...!:rofl:

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

[I][B]090303 TUESDAY
[/B]Worked out in a very small, nice, friendly globo in Cottonwood, AZ. This gym positively takes the cake for having more equipment crammed into a small space than I've ever seen. No place to do a "wild" CF workout.....

[B]Warm-up
Stationary Cycling; [/B]10:00 / L3 / 90 RPM / 120 watts, avg. / 3.5 mi / HR 100.
(Different bike than I've used before...)
[B]Shoulder pass throughs 10 X 2
Body Circles 10 X 2
Push ups 10 X 1
Sit ups 10 X 1
Lat pull downs (kneeling) 50# X 25
Pull ups 5 X 4. [/B]Checked out bar. Was part of cable crossover rack and too close to the wall. Did 5 OH grip, 5 UH grip, and [/I][I]5 X 2 kipped.
[B]OHS 10 X 2 w/ wood stick. [/B]These felt more solid than ever before. Had to fight for OH position on every rep - - shoulders are NOT flexible!

[B]WOD: "Barbara"
Five rounds, each for time. Rest precisely 3:00 between rounds.
20 pull ups
30 push ups
40 sit ups (unanchored)
50 squats
TIME: 5:20 / 5:41 / 6:44 / 6:31 / 6:23
As Rx'd, except for pull ups jumped on last round.

[/B]This was my first "Barbara" ever. I messed up with the stop watch on the 3rd round and so I added a minute to the time it showed. It was probably closer to 30 sec.

[B]Note: [/B]Had a couple of neat things happen:
[B]Pull ups: [/B]Managed to kip [COLOR=Red][B]10 in a row (PR for reps!)[/B][COLOR=Black]in the first round! As I got tired, there just wasn't enough room to kip with my poor form, hence the jumping pull-ups.
[B]Push ups: [/B]Don't know why, but these simply killed me. Had to break 'em up into small sets - got no more than 15 in a row today...
[B]Sit ups: [/B]No ab mat. All unbroken except for round 4 - - had to move 'cause the seam of my shorts dug into my lower spine - - OUCH!
[B]Squats:[/B] Was really please here - - for the first time I was able to do at least 20 reps unbroken at the beginning of each round! WOOT!

All in all, happy with this workout for a first time. Really want to try it where I have more room and am better rested.

As for my legs and the DOMS I still had from the cert. My legs don't hurt now.....I can't feel them...:rofl::rofl::rofl:

[B]I LOVE CROSSFIT![/B]
[/COLOR][/COLOR][/I]

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

[I][B]090304 WEDNESDAY. WO at globo gym, Cottonwood AZ.[/B]

Posting right away on the PC - - tried 3 times using the Crackberry yesterday and lost all three copies of my post in cyberspace...:ranting2:

[B]Warm-up:
Precor EFX544 "Strider" [/B]10:00 / L3 / 75 RPM / Ramp @ 10 / 175 CAL. HR ??
[B]Shoulder Pass Thru 10 X 3
Body Circles 10 X 2 (ea direction) X 3
Trunk Rotations 10 X 2 (ea dir) X 3
Push ups 10 X 3
Sit ups 10 X 3
Pull ups (DH) 5 X 3
OHS (stick) 10 X 3
BTB squats 10 X 3
Dips (jumping to neg - shoulder rehab) 10 X 3.

WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm up:
45# X 15
135# X 10
185# X 5
225# X 3
then....
235#
245#
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! (Had to try, since I was so close on Rd. 7) :pepper::pepper:

[COLOR=Black]Weighted Pull ups
20# X 2, 2, 2, (F - OH), 2, 1, 1 = 10.
[/COLOR][/COLOR]






[/B][/I]

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

Awesome, Steve! :highfive:

I notice you went up by 5s on the DL. Much, much smarter than my approach! :o

Many, many congrats on the new DL PR. I know that's an awesome feeling! :pepper:

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

Yikes, Steve! Congrats on the cert! Congrats on the DLs! Congrats on, well, all of it! BTW, when did you turn into an animal??? Keep up the great work! Delita

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

Thans, LeeAnn! It is an awesome feeling. I let out a yell when I got the last lift...didn't look to see if anyone was staring. :D

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

[QUOTE=Delita Wright;533051]Yikes, Steve! Congrats on the cert! Congrats on the DLs! Congrats on, well, all of it! BTW, when did you turn into an animal??? Keep up the great work! Delita[/QUOTE]

Hi Delita,

Thank you! The cert was a blast and taught me so much, it's hard to adequately describe. DLs felt wonderful - glad my grip didn't give out.
I'd never have thought of myself as being / becoming an animal. What a great complement! You made my day!

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

300lb deadlift!!!!! :highfive: :pepper:

you must have picked up heaps of tips at your cert!!!

great work!!!!

carter

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

[QUOTE=Carter Jee;533251]300lb deadlift!!!!! :highfive: :pepper:

you must have picked up heaps of tips at your cert!!!

great work!!!!

carter[/QUOTE]

Thanks Carter! The cert really did help my technique. I also feel a lot stronger in that my eating is finally getting dialed in.

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

Hey, congrats on the Cert and that DL. That's a huge jump. You've clearly been getting way stronger doing things other than max DLs. Nice job on the 6x500m row a couple weeks back, too. Holding a pace like that for that long is positively brutal.

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

[quote=Patrick Haskell;533359]Hey, congrats on the Cert and that DL. That's a huge jump. You've clearly been getting way stronger doing things other than max DLs. Nice job on the 6x500m row a couple weeks back, too. Holding a pace like that for that long is positively brutal.[/quote]

Patrick,

Thanks so much for your kind words! I clearly would not have been able to do this without the encouragement and knowledge you have brought to and shared with me and others!

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

[QUOTE=Stephen R. Lampl;533010]
WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! [/COLOR]
[/QUOTE]

Oh wow. 300 is huge! You're making better gains than most of us youngin's, Keep it up!

Amazing.

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

[quote=Justin McGinley;533421]Oh wow. 300 is huge! You're making better gains than most of us youngin's, Keep it up!

Amazing.[/quote]

[I][B]....You're making better gains than most of us youngin's....


[/B][/I]I don't know about that, Justin, but I sure surprised the heck out of myself! If anyone would have told me six months ago I would be doing this, I'd have told them otherwise....

Makes me wonder what I couldda pulled 30 years ago....my best ever back then (well....at any time until CF) was 245....

Thanks again for the encouragement.

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

090305. THURSDAY

Worked out again at globo in Cottonwood, AZ.

Warm up: Treadmill. 5:00 at 4.0 MPH.
MOD. CFWU X 1rd
Shoulder pass thrus X 10
Body cir ea. Dir X 10
Trunk rotations ea dir X 10
Push ups X 10
Sit ups X 10
OHS X 10
Dips (jumping assist) X 10
Pull ups X 5
Db swings X 10
Lat pull downs 75# X 25

WOD: Helen.
Was going to do this one - Didn't realize how gassed I was from DLs yesterday until I tried the db swings. R/ Achilles was really hurting too when I ran...

Substitute workout:
Progressive 400m runs
1. 400m @ 5.5 MPH
2. 400m @ 6.0 MPH
3. 400m @ 6.5 MPH
4. 100m @ 7.0 MPH. Had to cut it short due to R/ Achilles. Took short rests at 4.0 MPH between runs. Too bad I had to stop. These felt really strong and I'm sure I could have gotten 8.0 MPH today...

GTG kipping pull ups. Tried to work on technique despite cramped space, which forced me to really concentrate.
4, 4, 3, 4, 2, 5, 5, 3 = 30.
Got the fives when I got a chance to explain the kipping PU to a retired strength coach from the local community college. She wanted to help me with my pull ups 'cause it looked like I was having trouble doing them. She'd never seen a kipping PU before. - had to really concentrate to show her and explain while I did them. Ripped 'em right out!

35# Db swings X 20M. Was going to do more. Totally smoked...went home.

BLEH!

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

Nice Work since the Cert! Olivia and Sam are asking when you are coming back.

Smashing DL!

Running to a conference.

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

[quote=Elizabeth Terris;534472]Nice Work since the Cert! Olivia and Sam are asking when you are coming back.

Smashing DL!

Running to a conference.[/quote]

Thanks, ET!

Wish I had an answer for Olivia and Sam. Cheryll would be so taken with them!

Hope you get a chance one of these days to [I][B]really [/B][/I]kick back and take a breather!

PM to you......Take care!

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

[I][B]090306 FRIDAY

REST DAY[/B][/I]

[I]I really [B]WANT[/B] to go work out and make up for yesterday's dismal stuff.......have a LOT of energy today.

This is a probably a prime example of the necessity to lay off for a day and really let my body recover.......:([/I]

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

[QUOTE=Stephen R. Lampl;532529]WOD: "Barbara"
Five rounds, each for time. Rest precisely 3:00 between rounds.
20 pull ups
30 push ups
40 sit ups (unanchored)
50 squats
TIME: 5:20 / 5:41 / 6:44 / 6:31 / 6:23
As Rx'd, except for pull ups jumped on last round.

[/B]This was my first "Barbara" ever. I messed up with the stop watch on the 3rd round and so I added a minute to the time it showed. It was probably closer to 30 sec.

[B]Note: [/B]Had a couple of neat things happen:
[B]Pull ups: [/B]Managed to kip [COLOR=Red][B]10 in a row (PR for reps!)[/B][COLOR=Black]in the first round! As I got tired, there just wasn't enough room to kip with my poor form, hence the jumping pull-ups.
[/QUOTE]

Steve. Nice "barbara"! Just to do it as Rx'd the first time is great, never mind how long it took you!

And, the pull-ups! We've all worked so hard at our pull-ups that any pull-up PR is worth celebration! :highfive:

[QUOTE=Stephen R. Lampl;533010]
WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm up:
45# X 15
135# X 10
185# X 5
225# X 3
then....
235#
245#
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! (Had to try, since I was so close on Rd. 7) :pepper::pepper:

[COLOR=Black]Weighted Pull ups
20# X 2, 2, 2, (F - OH), 2, 1, 1 = 10.
[/COLOR][/COLOR]

[/B][/I][/QUOTE]

Awesome DL PR! :pepper: And weighted pull-ups on the same day! Wow...You are an animal! :notworth:

BTW... What has all this hard work done to your body? Have you lost/gained weight? Change in size? I'd love to see your before & after pictures!

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

Thanks for the kind words, Helen.

I've lost just under 25# since I started CF at the end of Sept. Was doing Weight Watchers too, so that has helped. I have no idea about my current body comp, but according to the charts in the Zone book, I should be at about 23% BF. The same charts put me near 28% in October. I need to find someone with calipers or get hydrostatically tested.
I never did take a "before" set of pix or measurements. I do notice a change tho - - middle-aged spread is going away and there may be some abs hiding under my waning "spare tire.". :rofl: I know one thing for sure; I feel and am a whole lot stronger than when I started!

As I've said before....I. LOVE. CROSSFIT!

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

[I][B]090307 SATURDAY

REST DAY (TRAVEL BACK TO CA)[/B] took the entire day......

Gotta go one to Redding tomorrow, so probably won't get a chance to WO until Monday - - but I'll go CF Redding and get in a WOD:pepper:!
[/I]

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

Great PR on deadlifts my friend....very kul indeed!!

I know you said you might not get chance to wrk out until monday, but you might find the extra day off will do you good, and you'l kick *** in monday?!

Ricky

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

[quote=Richard Macaulay;535816]Great PR on deadlifts my friend....very kul indeed!!

I know you said you might not get chance to wrk out until monday, but you might find the extra day off will do you good, and you'l kick *** in monday?!

Ricky[/quote]

Thank you! Perhaps I should take your advice......tho I feel like I've been resting too much lately....

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

[QUOTE=Stephen R. Lampl;535825]Thank you! Perhaps I should take your advice......tho I feel like I've been resting too much lately....[/QUOTE]


Well do a little something, some press up BW squats, sit up, in aa wee circuit. Take a walk....Its active recovery!

On your question in Vanessa log about squats, id start with high bar presonally. Low Bar i feel, takes some one on one coaching!

Ricky

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

[quote=Richard Macaulay;535831]Well do a little something, some press up BW squats, sit up, in aa wee circuit. Take a walk....Its active recovery!

On your question in Vanessa log about squats, id start with high bar presonally. Low Bar i feel, takes some one on one coaching!

Ricky[/quote]

Hey thanks, Ricky! Yup - - I'll probably do a little something tomorrow after I travel.

Appreciate your take on the squats. I did it wrong for many years - - always high bar and wrong stance. Since doing CF and noting Coach Rip's reasoning, I can see how eventually the low bar position is so strong and stable. Problem is.....I am NOT! Cert really helped my form so I'm anxious to load up the old bar - - but I need to put the old ego on the shelf and just work on form....