Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;432707]Completed a dip goal and got 2 DH PUs. Wow, great day. How's the stomach feeling?[/quote]

Actually Chuck, it feels good, thanks! No problem with meals Sat or yesterday. Haven't eaten enough yet today to have any issues. I think whatever has been happening (change in metabolism, dumping artificial sweeteners, and reaction from the flu shot) is going away.....

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;432719]Actually Chuck, it feels good, thanks! No problem with meals Sat or yesterday. Haven't eaten enough yet today to have any issues. I think whatever has been happening (change in metabolism, dumping artificial sweeteners, and reaction from the flu shot) is going away.....[/QUOTE]

Those are 3 very real contributors. Hopefully it's all up hill from here.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;432751]Those are 3 very real contributors. Hopefully it's all up hill from here.[/quote]

Good to know. Thanks, guy!!

Re: The Bassman's Log (Steve Lampl)
 

Strong-looking day, Steve. Thanks for the unintentional reminder to take a day off after I get a flu shot next week. ;)

Re: The Bassman's Log (Steve Lampl)
 

I don't know, with the old Navy flu shots I used to get, I found it helpful to work my arms out that day and the next to get rid of the knot the shot would invariably leave in my tricep...

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;432972]Strong-looking day, Steve. Thanks for the unintentional reminder to take a day off after I get a flu shot next week. ;)[/quote]

Thank you, Patrick. Yesterday was the best I've felt in a week.

[quote=Stephen Smith;432977]I don't know, with the old Navy flu shots I used to get, I found it helpful to work my arms out that day and the next to get rid of the knot the shot would invariably leave in my tricep...[/quote]

Steve,

Tho I was never in the service, I had buds who were (all different branches). I don't think any of them ever came away from their shots (flu or otherwise) with their arms intact.......:rofl:. According to some of them, it would have been less painful to have someone shoot them in the arm with a .22! :D

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Tuesday, 10/28/08[/U]:[/B]

[B][I]Warm Up: Stationary Cycling
[/I][/B][I]10:00 / L5 / 95 RPM / 2.7 mi / HR 115

[B]Note: [/B]Today was a [U]really weird[/U] day for me. I wanted to concentrate on developing better endurance (wind), so I tried a "CFE-type" workout. I think I gained a little headway, but what doesn't make sense is that my pull-up capabilities went through the roof - - all of a sudden! Perhaps it was because I didn't wear myself out before doing them. I don't know.

[B]CFE (non-metcon) WO: Treadmill - run / walk.[/B]
60:00 minutes total / 4.41 miles / 690 Cal / 1.5 deg incline / HR avg 140 -160
[B]Runs: (Not timed)
.25 mi @ 5.2 MPH [/B](knee felt good, wind held up so increased slightly)
[B].30 mi @ 5.3 MPH [/B](still OK, so pushed it up a bit more)
[B].40 mi @ 5.5 MPH [/B](legs feeling really heavy, having trouble breathing)
[B].40 mi @ 6.0 MPH [/B](wanted to see if I could do it faster - same problems)
[B].20 mi @ 6.0 MPH [/B](legs shot - - running on fumes - short of breath)
[B].12 mi @ 6.0 MPH [/B](had to cut it shorter - starting to stumble/breath ragged).
Should have probably given myself more time between running bouts.
[B]Walking: (also not timed)
3.7 / 3.8 MPH between runs for recovery [/B](HR as low as 132 during this).
[B]4.2 for fast walk. Stepped it up to 4.5 MPH for most of last 20:00.
[/B]Felt good overall - - have increased distance I can run to .4 mi from .25!

[B]Core Work [/B](Not timed)
GHD Sit-ups 10 X 5 - - a little dizzy on first two, think I went up too quickly
Back Extensions 10 X 5

[B]Strength Training
Pull-ups [/B][B][COLOR=Red](ALL Dead Hang - - PR!!!)
[/COLOR][/B][/I][I][COLOR=Black](Counted partials as "Fail").[/COLOR][/I] [I]1:30 to 2:00 or more rest between approaches.[/I]
[I][B][COLOR=Red][COLOR=Black] OH grip: 2 + 2 + 1; close grip 2 (F3), regular - (F1), 1. [COLOR=Red]Total = 8![COLOR=Black]
UH grip: 3 + 1 ("L" hang - F2 & 3), 3 reg. + 2 (F3) + 1 "L hang + 2. [COLOR=Red]Total = 12!
[COLOR=Blue]Total Pull-ups / Chins = 20!! (I've NEVER done that before - - ever!!)[COLOR=Black]

Shoulder Press
45# X 10 WU
65# X 3
85# X 3
105# X 3 [/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Blue][COLOR=Black]Felt strong to this point - - form felt good.
[B]115 X 1 (F2)!! Yuk!!! [/B]Got stuck and could not break past this point.
Worked on muscle memory and reps - hope this helps.....
[B]115# X 2 (Push Press), F3. [/B](Really tired at this point).
[B]85# X 9 (SPs again)
85# X 8 (F9)
85# X 8 (F9)
45# X 25 (F26)
[/B][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Overall, a good day, I think![/I]

Re: The Bassman's Log (Steve Lampl)
 

Very nice jump forward with the pull-ups, Stephen! Also looking good with putting weight overhead... It definitely looks like you're doing things right!

I don't think you need to worry too much about concentrating on your endurance at this point. Your endurance will continue to improve just by doing the WOD's. CFE is the way to go if you have any endurance-specific goals, such as competing in an endurance race later on, but you definitely haven't exhausted the gains that are to be had just from straight crossfit yet.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;433797]Very nice jump forward with the pull-ups, Stephen! Also looking good with putting weight overhead... It definitely looks like you're doing things right!

I don't think you need to worry too much about concentrating on your endurance at this point. Your endurance will continue to improve just by doing the WOD's. CFE is the way to go if you have any endurance-specific goals, such as competing in an endurance race later on, but you definitely haven't exhausted the gains that are to be had just from straight crossfit yet.[/quote]

Thank you, Steve! Do you think I'll be okay if I just concentrate on trying to do the metcons? My wind absolutely SUCKS! (no pun intended). I get so winded just trying to run a short distance, plus I know my muscles are not working very efficiently, as I cannot handle the massive build-up of lactic acid as of yet. What's more frustrating (I'm not very patient!!!!) is that I now possess some of the strength necessary to do a number of the WODs, even if I scale them back, but I am hamstrung by my poor endurance.

Re: The Bassman's Log (Steve Lampl)
 

Well, the conventional wisdom around here is that metcon is easier to gain than strength, so I would hesitate to recommend skimping on the strength workouts. At the starting levels of training you're gaining endurance even on pure strength days, especially if you're doing some version of the crossfit warm-up or an equivalent before the WOD. The program works really well out of the box, so I'd say keep on working on the WOD's and give it some more time to give you results.

In fact, it's more common for people to recommend doing the opposite of what you're talking about, to do a few months of Starting Strength prior to jumping straight into the WOD's.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;433816]Well, the conventional wisdom around here is that metcon is easier to gain than strength, so I would hesitate to recommend skimping on the strength workouts. At the starting levels of training you're gaining endurance even on pure strength days, especially if you're doing some version of the crossfit warm-up or an equivalent before the WOD. The program works really well out of the box, so I'd say keep on working on the WOD's and give it some more time to give you results.

In fact, it's more common for people to recommend doing the opposite of what you're talking about, to do a few months of Starting Strength prior to jumping straight into the WOD's.[/quote]

Oh, I have no intention of skimping on the strength training, Steve. I am absolutely thriving on this stuff - - all of it. I cannot thank you, Patrick Haskell, Chuck Benington, and so many others for all the great info I've received! I have the SS book, too. I lent it to a young, enthusiastic trainer who works at my globogym. She has "drunk from the proverbial Kool Aid" and just attended her first certification. I'll be starting into SS when I get the book back. Gotta get my Oly lifts down :pepper:

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Tuesday, 10/28/08[/U]:[/B]

[I]Forgot to list a "functional exercise" which was a fun addition to today's WO.
Installed a trailer hitch under the rear of my wife's SUV.
[B]Static Bench Press:
[/B]Holding a 50# hitch in place for several minutes until I could get one of the #*&%(_%@$! bolts in place!!!!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Excellent job, Steve, on the Pull-ups! You'll see those number begin to sky-rocket if you work them on a regular basis! Mine sure did but then I quick working them and they've fallen big time.:(
Nice running too!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;433867]Excellent job, Steve, on the Pull-ups! You'll see those number begin to sky-rocket if you work them on a regular basis! Mine sure did but then I quick working them and they've fallen big time.:(
Nice running too!![/quote]

Thank you, Christin!

Did your pull-ups just "appear" all of a sudden like that? I mean, that was such a shock to me, I had to look and see if someone was pushing me up over the bar!

Also, I'm curious; since you run on a regular basis, do you use POSE or any other specific technique? My biomechanics are horribly inefficient and though I like to run, I waste a tremendous amount of energy. Since my knee is messed up and I'm kinda starting back out at square 1, I thought I'd learn.......

Hope you don't mind the questions.

Re: The Bassman's Log (Steve Lampl)
 

Steven, it seems that pullups just pop out of the blue, for me it took going to a gym where no one knew me. One of the trainers simply told me to loose the band. I obeyed and did about 5 pu in a row.

I am also an energy wasting runner. I have been trying to pose 1/2 a mile a day. I cannot manage to pose, yet, during Helen, I am a VERY slow poser and runner.

Looking forward to you getting SS book back from the kool-aide junkie.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;433944]Steven, it seems that pullups just pop out of the blue, for me it took going to a gym where no one knew me. One of the trainers simply told me to loose the band. I obeyed and did about 5 pu in a row.

I am also an energy wasting runner. I have been trying to pose 1/2 a mile a day. I cannot manage to pose, yet, during Helen, I am a VERY slow poser and runner.

Looking forward to you getting SS book back from the kool-aide junkie.[/quote]

Hi Elizabeth! Thanks for this info. Makes me feel a bit better. I had to ask myself if somewhere I'd been "sandbagging" it a bit.......it's just weird that happens.

The treadmill felt good on the knee yesterday. I'll be glad when I can get back up to a mile of continuous running (at any speed!) without collapsing in an out-of-breath heap on the floor. I also think that as I do more and more posterior chain work (I've always had woefully weak hamstrings and glutes), that my running will become more efficient. POSE just sounds like a good way to go.........

I can't wait to really start working on my Oly lifts. My DL and BP forms are probably the only ones which are worth anything (did I say that right?). Allison (the young lady at the globo who got certified) is really on fire with the CF program and wants to start training others. Problem is, there's no CF box closer than about an hour and a half to us. She's trying to get the globo owner to add a CF program, but it's not looking promising right now.

Re: The Bassman's Log (Steve Lampl)
 

Congrats on the pullups. They come in bunches. Actually, most gains seem to come in bunches. Wonder where my pullups are now. It's been a while since I tested myself on them.

Stephen is right. You can hit the WODs for your endurance training. They'll probably also suffice for your strength training at them moment, although you could do like Anthony Bainbridge and add a single day of heavy lifting per 3-day cycle. If you do, I'd alternate deadlift, squat and maybe press. At this point, you want functional weight bearing exercise and slow lifts (rather than explosive oly lifts). You can work oly lift form if they come up on the WOD. Given your difficulty with endurance, I wouldn't go to SS but would stick to CF and work with the BrandX scaling. When you get sufficient metabolic conditioning going that your strength is holding you back, you can switch over to SS or the like, if that's your preference.

Re: The Bassman's Log (Steve Lampl)
 

Great job on the pull-up PR Steve!!! :pepper:

Also, what kind of rehab are you doing for your knee? Where is it hurting you? Mine has been bothering me a lot recently... I think it started a couple of weeks ago doing duck walks...

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;434066]Congrats on the pullups. They come in bunches. Actually, most gains seem to come in bunches. Wonder where my pullups are now. It's been a while since I tested myself on them.

Stephen is right. You can hit the WODs for your endurance training. They'll probably also suffice for your strength training at them moment, although you could do like Anthony Bainbridge and add a single day of heavy lifting per 3-day cycle. If you do, I'd alternate deadlift, squat and maybe press. At this point, you want functional weight bearing exercise and slow lifts (rather than explosive oly lifts). You can work oly lift form if they come up on the WOD. Given your difficulty with endurance, I wouldn't go to SS but would stick to CF and work with the BrandX scaling. When you get sufficient metabolic conditioning going that your strength is holding you back, you can switch over to SS or the like, if that's your preference.[/quote]

Patrick,

First, thank you again for all your advice and for the encouragement! Second, I think what you (and Steve) say makes excellent sense.......I'd rather concentrate on building a solid metcon base first. It's starting to come, albeit slowly, but that's good news, nonetheless. If the WODs are not metcon and I can handle it, I can always add something those days.
I do have strength issues; I'm strong in some areas but woefully weak in others. I do like the idea of hitting some strength training during my WOs.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;434078]Great job on the pull-up PR Steve!!! :pepper:

Also, what kind of rehab are you doing for your knee? Where is it hurting you? Mine has been bothering me a lot recently... I think it started a couple of weeks ago doing duck walks...[/quote]

Carla,

Thank you so much! I feel like I've graduated or something!! But what is so cool is that we can always push ourselves further and make more gains!

My R/knee has either suffered some scar tissue build up, arthritis, or joint degeneration. The kneecap seems to be "catching" on a tendon (or vice-versa), causing mild discomfort and irritation. After a while, the whole knee has a dull pain. Part of the problem has been that my R/hip flexors have been really weak and were never dealt with after the injury and repair.

My rehab is simply a 3X / week visit to physical therapy. Here is what the staff has me doing:

[I][B]10:00 stationary cycling[/B] / L1 - 3.7 Mets / 90 - 95 RPM (Warm-up).
[B]Shuttle[/B] - R/leg only, 4 sets of 10 reps, hold just short of knee lock 30 sec on 10th rep.
[B]Squats[/B] - Knees bent only 60 deg, feet shoulder width, hold 30 sec, 3 sets.
[B]Stork Star balance[/B]: Balance on R/leg, knee slightly bent, L/leg fwd-return, to L side-return, to rear-return. AMRAP in 30 seconds. 3 sets.
[B]Duck Walks: [/B](Hip flexor strengthening) Green band. A). Side step L to R, feet 18" min apart, extend as far as possible (3' plus). Go about 25 to 30', return R to L. 4 trips total.
B). Feet 3' apart, walk forward maintaining separation, go 25 - 30 feet, turn around, make return trip. 4 trips total.
[B]One-Leg Step-ups: [/B]R/foot on Reebok step or similar (6" - 8"), knee bent, L/leg behind on ground. Rise up on R/leg and straighten completely as L/leg is brought forward to front and held up w/ knee in flexion. Lower left leg back to behind step, bending R/leg and keeping weight on R/leg. Touch left toe to ground behind step, but do not place weight on L/toe. Repeat. AMRAP for 30 sec. 2 - 3 sets, as able.
[B]Balance Dome Squats: [/B]Feet 6" apart either side of center of balance dome, lower to squat (90 deg max) arms extended for balance, come back up. 15 reps.
[B]Foam Roller: [/B]Roll outside of each leg (IT band) 1 minute max (total).
[B]Hip Busters:[/B] Lay on L/side, R/leg forward, raise R/leg to approx. 18" and lower without resting on table/other leg, 10 X. On 10th rep, hold up 10 sec. Move r/leg to rear, repeat. 3 sets.
[B]Bio feedback Leg Raises:[/B] Seated on table, feedback probes taped to head of R/VMO. Left leg bent about 60 deg. On signal, contract VMO maximally and raise straight R/leg with foot about 12 - 15" above table. Hold 10 sec, relax (20 sec). Repeat 20 X.
[B]Ice: [/B]10:00.[/I]

I also take ibuprofen (2 X 200 mg) before I work out or go to PT. Seems to help.

Re: The Bassman's Log (Steve Lampl)
 

Wow! Great stuff Steve! Thanks for replying!! :)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;434374]Wow! Great stuff Steve! Thanks for replying!! :)[/quote]

Carla,

You are so welcome! I just really hope your knee pain clears up for you soon. It's gotta be hard with someone like you who loves to run so much!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, 10/29/08[/B][/U][B]:[/B]

[B][I]REST DAY![/I][/B][I]

[B]PHYSICAL THERAPY
[/B]Very good day today. I think the walking/running for a longer period yesterday really helped the knee. It hurt much less today and seemed to be less irritated by the various exercises. Here's hoping......

Felt so good today that I just had to do something, so I had a fun, kinda easy WO day.

[B]Warm up: Stationary Cycling.
[/B]20:00 / L5 / 100 RPM / 5.6 mi / HR max 112.

[B]"Notta Metcon:" Row 2K (C2 Rower - damper @ 7.0) - Easy pace.
[/B]9:56. 2.33 per 500m, avg. Sprint last 200m @ 2:00 per 500m pace.
[B]Note: [/B]Bum knee felt [U]wonderful[/U] doing this row, so more in the works.......

[B]Core work (new exercise)
Leg lifts to sides while holding 45# bar in extended BP position
10 X 1 (5 to each side) + 10 BP reps w/bar, legs raised to 45 deg.
20 X 1 (10 to each side) [/B][/I][I][B]+ 10 BP reps w/bar, legs raised to 45 deg.[/B][/I]
[I][B]
Pull-ups (GTG)
OH grip: 2 + F + F ( sec hold).
UH grip: 3 + 3 + 2 + 2. Partial depth PUs = 4.
Side grip: 2.
Totals = 12 (not counting partials).

Shrugs (Dumbbell)
WU = 35# X 10
50# X 5
60# X 5
65# X 5
70# X 5
75# X 5
80# X 5
50# X 21

Dips
10 x 3[/B]



[/I]

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thursday - Saturday, 10/30/08 - 11/01/08[/B][/U][B]:

[/B][I]My turn this weekend to go up to Redding and visit my daughter (who absconded with my wife for the week. Needless to say, Redding has a CF affiliate, which puts on WOD classes twice a day, has open sessions, and a "Free" day on Saturdays. So now, I get to visit an affiliate if time allows!!![/I]

[I]If I miss you, I'll reply and also catch up on everyone's logs when I get back! Take care and happy CFing!![/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;434635][U][B]Thursday - Saturday, 10/30/08 - 11/01/08[/B][/U][B]:

[/B][I]My turn this weekend to go up to Redding and visit my daughter (who absconded with my wife for the week. Needless to say, Redding has a CF affiliate, which puts on WOD classes twice a day, has open sessions, and a "Free" day on Saturdays. So now, I get to visit an affiliate if time allows!!![/I]

[I]If I miss you, I'll reply and also catch up on everyone's logs when I get back! Take care and happy CFing!![/I][/QUOTE]

Have fun and be safe. Enjoy the affiliate- I'm sure you'll make time!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;434638]Have fun and be safe. Enjoy the affiliate- I'm sure you'll make time![/quote]

Oh yeah!! I am stoked. I'm even thinking of braving negative comments (if I go against plans) of my sweetie and daughter and going anyway. Only problem is, ain't momma happy, ain't nobody happy.....

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;434646]Oh yeah!! I am stoked. I'm even thinking of braving negative comments (if I go against plans) of my sweetie and daughter and going anyway. Only problem is, ain't momma happy, ain't nobody happy.....[/QUOTE]

You'll figure it out...Hell, take them with you!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;434656]You'll figure it out...Hell, take them with you![/quote]

Gosh.......You know, that is a splendid idea. They've both been wondering why I've been "killing myself" (not!); now they can see for themselves!!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;433776][B][U]Tuesday, 10/28/08[/U]:[/B]

[COLOR=Blue]Total Pull-ups / Chins = 20!! (I've NEVER done that before - - ever!!)[/COLOR][/QUOTE]

SWEET :highfive:

That has to be a great feeling.

Re: The Bassman's Log (Steve Lampl)
 

You're suddenly a pullup machine, Steve. Go to the affiliate. Your family will have to learn to understand. It's not like you'll have another good chance for a while. Bring them to the free class.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Justin McGinley;435084]SWEET :highfive:

That has to be a great feeling.[/quote]

Thanks, Justin! It is.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;435117]You're suddenly a pullup machine, Steve. Go to the affiliate. Your family will have to learn to understand. It's not like you'll have another good chance for a while. Bring them to the free class.[/quote]

Patrick,

Thank you! I had the chance to go to an affiliate where my daughter lives (yesterday and today)! Did a one-on-one training session with one of the trainers also. What a privilege for me!

Re: The Bassman's Log (Steve Lampl)
 

You went ahead and did it, awesome! Even though I usually work out alone, there's nothing like going to an affiliate to get motivated. I just wish I could do it more often... Did you learn a lot in your sessions?

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Thursday, 10/30/08[/U]:[/B]

[I][B]Visited CrossFit Redding, CA.[/B] Got introduced to a great group of people and had the privilege of doing the 5:30 p.m. WOD with them!

[B]Warm-up:
[/B]Jump Rope singles X 30 seconds = 63; X 25 seconds = 24 (kept tripping on rope this time) :mad:
PVC shoulder pass thrus
CF Redding WU (workout specific)

[B]WOD: "Angie"
[/B]First time doing Angie. Since neither the staff, nor I had any idea of my capabilities, scaled to 50 reps of each (instead of 100).
[B]50 Jumping Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Time = 11:04.

Kipping rudiments - a few pointers.........[/B]Lots of work still needed!!
[B]Dips: 9 X 2, 7 X 1 [/B]
[B]Pull-ups: 1 OH grip, 2 UH grip [/B](fried.....)

[B]Functional Workout (@ daughters apt):
[/B](Why did I do this AFTER the workout??????)
[B]Jockey treadmill around/thru narrow door ways, down stairs and load into wife's SUV
Move old, big, glass tube TV set
Haul queen bed upstairs [/B][/I][B][U]Friday, 10/31/08[/U]: [I](at CrossFit Redding)
[/I][I]Training Session with Jason Kulyn [/I][/B][I](Thanks, Jason!!!:pepper:. Kevin too!)
[B]Introduction to PVC pole stretches/warm ups:[/B]
[/I][I]Shoulder pass throughs
Stiff legged DL position maintaining lumbar curve
Shoulder/upper arm flexibility stretch
Upper torso stretch circles (Name?) - both directions

[B]Foam rolling - Direct application to injured area of R/knee[/B]

[B]Introduction to Presses w/ PVC:
[/B]Worked on keeping balance and form - weight over heels
Proper "bar" positioning overhead with press
"Stuffing" shoulders to ears
Perform body movement w/back to wall to reinforce proper "posture"

[B]Medicine Ball Cleans:
[/B]Worked on:Bringing up the ball smoothly from the squat
Weight over heels, ball close in
Shrug shoulders / open hips and stand tall (ball close in to body)
Maintain lumbar curve
Drop down and under ball rotating hands to support med ball from under the sides, ball remains close to chest
10 reps approx.

[B]Finished sessions with short WOD:
21 - 15 - 9
16# Med. Ball Cleans
45# Bar Push Presses
Time = 9:17

Dips:
9 X 1. [/B]9th rep, something in my R/shoulder popped; I didn't lose any strength but it hurt a bit. No loss of flexibility. Hope it's just some microadhesions or similar pulling loose.
----------------------------------------------------------------------------
[B]Note: [/B]I had the privilege of watching the 11:00 a.m. WOD with the "advanced" class participating. AWESOME scores too!
Fight Gone Bad
3 rounds - 5 min rounds / 1 min rest between rds.)
Wall Ball Shots
Push Presses
Back Extensions
SDLHP
Reclining Pull-ups

These two days have been a great experience for me. I hope to work out with them again tomorrow.......provided my shoulder is ok.
BTW, R/knee feels better than it has in 6 months!!!

[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;436230]You went ahead and did it, awesome! Even though I usually work out alone, there's nothing like going to an affiliate to get motivated. I just wish I could do it more often... Did you learn a lot in your sessions?[/quote]

Boy, did I, Steve! It was really a privilege to work with the trainer; a sharp young guy who, incidentally, is the son of two RNs I knew from church there in Redding. His dad was (and is) a fantastic guitar player and singer!

I also got to work out with a class and observe some of the "upper echelon" CFers there do the FGB. I'm just crazy enough to want to try it!!

Re: The Bassman's Log (Steve Lampl)
 

Awesome, Steve. Glad you found a way to join the affiliate and hope you get in another day while you can. This visit will pay off for months.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Saturday, 11/01/08[/B][/U][B]:

[I]Rest Day. [/I][/B][I]
Had to make a quick trip home (pet emergency) from Redding Friday afternoon, traveled back to Redding Sat. Hoped to do another workout at CrossFit Redding, but they were closing as I got into town.

[/I][U][B]Sunday, 11/02/08[/B][/U][B]:

[/B][I]Worked out at YMCA, Redding (CF affiliate closed).
Sore from previous WOs and training session, plus R/shoulder hurting.

[B]Warm Up:
Stationary Cycling: [/B]20:00 / 6.0 miles / 100 RPM / HR to 128. Cycle was different than that at my globo - - had to set level to L9/L10 to raise HR.

[B]WOD: Rowing - C2 Rower
Row 2.5K - Time: 11:18. [/B]Pace= 2:20/500m. Sprint last 200m @ 1:55 pace/500m.

[B]Row for 30:00; [/B](Easy to Mod. pace). [B]Distance = 5.75K [/B](pace avg 2:37/500m).

[B]Tabata Rows. 20sec Row all-out / 10sec rest (4:00 total time).
Distances (meters):
97, 93, 93, 88, 91, 90, 83, 86. Total = 721m
[/B]I'm not sure how to use the C2's computer (or if it will track the 20 sec distances individually). The numbers here may be off (I had to subtract successive distances from total rowed), but they should be pretty close.

The rowing was fun and felt really good with R/knee. Didn't bother R/shoulder either!


[/I]

Re: The Bassman's Log (Steve Lampl)
 

What a lot of work! I am glad you found your way to CF Redding! It is a great deal of fun to do WODs with other people and it seems like it has really excited you! Nice Angie1

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;436293]Awesome, Steve. Glad you found a way to join the affiliate and hope you get in another day while you can. This visit will pay off for months.[/quote]

Hi Patrick,

Can't remember if I replied. I didn't have time until now (got back from Redding, CA last night). The two days I got to spend at the affiliate were mind-blowing to say the least. Everyone is so friendly and just welcomes another person, regardless of how advanced or inexperienced, "into the fold" to work out at their level. It's basically like an "in-person" outgrowth of the forum. Everyone appreciates questions, is willing to provide their knowledge, and enjoys watching others be challenged.

I had a blast, worked hard, and learned a tremendous amount. I feel like I now have a useful foundation on which to grow.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;437152]What a lot of work! I am glad you found your way to CF Redding! It is a great deal of fun to do WODs with other people and it seems like it has really excited you! Nice Angie1[/quote]

Thank you, Elizabeth! Needless to say, I was surprised and very happy when I "Googled" the affiliate. I was simply curious to see if such an animal as CrossFit Redding even existed. They are located about 4 miles from our old home in West Redding. Now I have a new place to work out when we go up there to see our daughter. I used to work out at the "Y" religiously. It's still there, but not really equipped for CF workouts.

Thanks on the Angie, too! I've been kinda "chicken" to try it just because my endurance is so poor (getting better, but.......), yet I had a lot of fun and will definitely try it with the full 100 next time.