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

Stephen R. Lampl 08-05-2009 11:02 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.

Gordon Cooke 08-06-2009 02:41 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;638634][I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.[/QUOTE]

Tabatas can be brutal Steve. I just did my first with squats about a week ago. Amazing that something that sounds so easy can be so tough. I haven't done them with presses yet, but since that is my weakest lift, I imagine they would be tough. Great work.

Stephen R. Lampl 08-06-2009 01:31 PM

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

Thanks. I think you're right. Wait 'til DOMS sets in......
My shoulders feel pretty good today - - Tabatas will definitely build them up.

[I][B]090806 THURSDAY

[/B]Woke up this morning with [U][B]serious[/B][/U] left hip / SI joint pain.........don't know what I could have done to cause it.....

[/I][B]Assist with T-Th morning cross-training class instruction at globo (1 hour).
_________________________________
[I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU [/B](Modified)
[B]500m Row - [/B]Moderate: 1:58
[B]Stretching - - [/B]About 30:00. Still could not "pop" my back/hip.....rowing at least didn't hurt too badly....

[I][B]WOD: Kinda-sorta.....Tabata Rowing [/B][/I][B](WATTS as unit of measurement)
[/B][B]20 seconds "on", 10 seconds "off" (rest) for 8 cycles -> 4:00
[/B][B]TOTALS: [/B]343/323/320/302/290/296/303/324.
[I]First time I've done these. It was hard to maintain consistency through the exercise. Pushed really hard the last two cycles.

[B]Strength Work (a little fun):
[/B][/I][B]Tarzan Pull-ups. [/B]Gave these a quick try. 4 reps X 2.

[I]Back/hip still giving me fits. Called it good - - will try to get a WOD in later....[/I]



Stephen R. Lampl 08-06-2009 08:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......

Gordon Cooke 08-07-2009 02:30 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/QUOTE]

Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)

Marianne Urbanski 08-07-2009 05:36 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/quote]
Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!!

Justin McGinley 08-07-2009 05:46 AM

Re: Steve's "I'm not aging quietly" log
 
Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?

Stephen R. Lampl 08-07-2009 03:03 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Gordon Cooke;639369]Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)[/quote]

Thanks, Gordon. Back was much better this morning......until I did my workout. At least, I think it will stretch out today. I normally don't have any issues with it, save for simple old DOMS sometimes.

[quote=Marianne Urbanski;639419]Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!![/quote]

Thanks, Marianne. I tried a bit more again today - - whipped my left hand so hard, I thought I drew blood......had a nice bruise for a while on my ring finger. Back and hip are better, thanks. I find that if I let myself get completely derailed from working out, it gets to be too easy to just put it aside.

Take care!

[quote=Justin McGinley;639426]Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?[/quote]

Thanks, Justin. The classes started on the 27th. I'm an unofficial trainer, but am logging the time and what I do to increase my knowledge base and hopefully put it toward my L-II cert in the future.

Stephen R. Lampl 08-07-2009 03:17 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090807 FRIDAY

[/B]Back felt much better this morning.......

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up - [/B]Modified. GHD situps to 20 X 2.
[B]Stretching: [/B]About 15:00 - specific to back and posterior chain.

[I][B]WOD: "NATE" (Courtesy of CF Sonora - - thanks guys!).
[/B][/I][B]AMRAP in 20:00 of
2 X Muscle-ups
4 X HSPU
8 X 2 pood Kb swings (70# Db)
[I][COLOR=Navy]I subbed......
2 X pull-ups + 2 X dips
4 X HSPU (against wall - - not quite full ROM)
8 X 1.5 pood (55#) Db
[/COLOR][/I][COLOR=Navy][COLOR=Black]TOTALS = 15 rounds. [/COLOR][/COLOR][/B][COLOR=Navy][COLOR=Black][I]This was my first time doing "NATE."

[B]August Tabata Challenge: Week 1, Day 5.
Tabata Bench Presses @ 75#
[U]20 seconds "on", 10 seconds "off"/rest for 8 cycles - - 4:00 mnutes.
[/U][/B][/I][B]Got 4 cycles - - - right arm/pec started cramping badly in fourth cycle.
16/15/10/4....
Dropped weight to 65#, tried to continue. 1 cycle at 10 reps and cramped again. DNF.
[/B][I]
[B]Note: [/B]Sick to stomach last night from back pain, so did not eat much. Nothing in the tank this morning for the WOD, so I was "running on fumes" for the challenge. [B] DUH! A little felony stupid today........[/B]
[/I][/COLOR][/COLOR]

Stephen R. Lampl 08-08-2009 06:14 PM

Re: Steve's "I'm not aging quietly" log
 
Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.


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