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

Stephen R. Lampl 09-10-2009 05:33 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.

Gordon Cooke 09-10-2009 05:54 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;661492][I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.[/QUOTE]

Proper technique beats an iffy PR any day Steve. Good job:pepper::pepper::pepper:

Stephen R. Lampl 09-11-2009 09:17 PM

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

Thanks! It seems like I was getting things down - - nice to have someone who takes a look at your form from time to time to keep you honest. My years of lifting took on the traditional weight machine bent and the most prevalent (non-oly lifting) barbell/dumbell lifts - - bench press, curls, military press, leg press, etc. I am really pleased to just make the lift - - I don't care how much weight is involved. I do it correctly and the weight handling ability will come.

Stephen R. Lampl 09-11-2009 09:24 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090911 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU

[I]WOD:
[/I]Skill Work.
Partial Wall Squats (unweighted)
[/B]10 X 5. Toes against wall, lead with butt, keep knees over feet/toes, lower about 6 inches or so without letting knees touch wall.
[B]Hang Power Clean drills.
[/B]PVC X 5 X 2.
45# X 5 X 3.

[I]I did these slowly and methodically, ensuring I led with my butt, not my knees and then drove from/through my heels. Made a [B]WORLD[/B] of difference, even at such a light weight.

This was all I had time for today, but doing just this fried my posterior chain and lower back. It's obvious I need more strengthening work.
[/I]

Stephen R. Lampl 09-13-2009 11:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090913 SUNDAY

REST DAY.

[/B]No consistent workouts now for two weeks. That should hopefully change for the better after my initial job training out of area concludes.
[/I]

Samantha Aurelio 09-14-2009 11:45 AM

Re: Steve's "I'm not aging quietly" log
 
Steve! I haven't been around, but I heard and am glad you found a form of employment! Coffee shops are the most respectful jobs out there to me haha I'd be lost without those people (and was, myself, a coffee shop girl ;)) And SB has benefits which is also AMAZING.
Hope you're well! Stay strong xxoo

Stephen R. Lampl 09-16-2009 09:15 PM

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

Thanks for stopping by with your busy schedule.......I [I][B]love [/B][/I]the new job! SBUX is a great place to work - - everyone is awesome, works hard, and enjoys what they do! Kinda like CrossFit!

I hope all is well with you and your pursuits. Take care!

Stephen R. Lampl 09-16-2009 09:26 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090916 WEDNESDAY

[/B]First chance I've had to work out in a while.......

[B]Warm-up: Walking/Running [/B](well.......really......jogging)
[/I]Walk 5:00 at 4.0 MPH
Run/jog 800m at 5.5 MPH
Walk 1:00 at 4.0 MPH
Total time = 11:00
Total distance = .8 miles

[I][B]CFWU [/B](modified)

[B]WOD: Tabata Something Else
[/B][/I]Four "Tabata" cycles of 4:00 each exercise, working 20 seconds "on", resting 10 second ("off") for total of eight sets in each cycle. Total time = 16:00.
Pull-ups = 11/10/9/7/7/8/8/5 = [B]65[/B]
Push-ups = 12/12/11/8/7/5/6/5 = [B]66[/B]
Sit-ups = 15/15/14/14/13/13/13/13 = [B]110[/B]
Squats = 14/15/13/13/12/10/12/14 = [B]103
Total = 344

[/B][I]Last TSE was 355 as Rx'd on 090804. I felt good to get in a workout for the first time in a week or so. Pleasantly surprised I didn't lose more ground.......[/I]

Gordon Cooke 09-17-2009 02:30 AM

Re: Steve's "I'm not aging quietly" log
 
Glad to see you are getting back into the workouts again Steve. Good work on the tabatas.

Dave Coughlin 09-17-2009 09:54 AM

Re: Steve's "I'm not aging quietly" log
 
Nice TSE score, Steven:highfive: Solid work, given your new job et al. Good to hear you are loving your new gig @ SBUX. I just came back from a few days off, so I can appreciate how tough a TSE is coming off a nice break. Obviously, your August tabata challenge helped you quite a bit...

Looking forward to seeing more strong work.


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