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

Stephen R. Lampl 03-29-2010 10:27 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100329 MONDAY

[/B][/I]A little change up and fun at CF Sonora today.....

[I][B]Warm-up: [/B][/I]25 DROM
25 Shoulder Pass Thrus
Then...[B]
AMRAP in 5 minutes of:
[/B]5 KTEs
5 second handstand hold
5 situps
5 push-ups
[B]6 or 7 rounds - - lost count. [/B][I]Still got the heart rate up and the body warmed up a bit.......[/I]

[B]WOD: For time of:
[/B]100m Run
10 Med ball clean and jerk (20#)
100m Run
9 Med ball C&J
100m Run
8 Med ball C&J
100m Run
7 Med ball C&J
100m Run
6 Med ball C&J
100m Run
5 Med ball C&J
100m Run
4 Med Ball C&J
100m Run
3 Med ball C&J
100m Run
2 Med ball C&J
100m Run
1 Med ball C&J
100m Run
[B]Time: [/B]10:10
[I]Fun, but nonetheless, a wicked little WOD which left me barely able to pick my legs up after the 2nd round and gassed at the end, with a Fran cough too! This WAS fun though.....I'd do it again in a heart beat!

[B]Skill / Strength work[/B][/I]: [B]Squat Cleans for 1 RM

[/B]Got [B]135#[/B] today! Definitely a PR for my reset; don't think I've ever hit 135 before.....have to dig through my logs to check....

Stephen R. Lampl 03-30-2010 02:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100330 TUESDAY
[/B][/I][I][B]Warm-up:
[/B][/I]250m row,
25 DROM,
10 SPTs, then..
3 X of
10 Straight leg dead lifts (empty bar)
10 Seated good mornings (18# bar)
10 Reverse GHD sit-ups (basically crunches with full ROM ab stretch)
25 Double unders [I](chained [B]4 in a row[/B] together, with lots of triples!).

[B]Skill Work Reinforcement
[/B][/I]10 X Squat Cleans @ 75#. I [B]nailed[/B] 8 out of 10. Felt really good to do these after working on them yesterday!

[I][B]Strength / Skill WOD: [/B][/I][B]Back Squat working to 1.25 BW for:
10, 10, 5, 5, 3, 3, 2, 2, 1, 1. [/B][I](Scale to your ability).
[/I]95# X 10
115# X 10
125# X 5
135# X 5
145# X 3
155# [I](failed on third rep and had to dump)[/I]
145# X 2
145# X 2
155# X 1
[B]165# X 1[/B] [I]([U]Tied 1RM post-reset PR of 165#[/U]) Really stoked about this!

[B]WOD: For time:
[/B]Nasty but fun little "quickie" to finish the day.....
[B]50 Jump Squats X 45#
[/B][/I][B]Time: 2:27
[/B]

Marianne Urbanski 03-31-2010 03:21 AM

Re: Steve's "I'm not aging quietly" log
 
Nice PR's lately, Steve!!! Those little "gassers" can be killers to do, but I do like the little metcons after strength workouts!! Your med ball WOD gave me an idea for today since I am not goign to the gym, but did want to do a little something!! Let's see what I can come up with! ...

I like your back squat WOD too.. GREAT JOB!!

Stephen R. Lampl 03-31-2010 08:23 AM

Re: Steve's "I'm not aging quietly" log
 
Thank you, Marianne! It's encouraging to see these little "carrots" starting to dangle in front of me again......:D

Stephen R. Lampl 03-31-2010 10:40 PM

Re: Steve's "I'm not aging quietly" log
 
[i][b]100331 Wednesday

Rest Day!
[/b][/i]

Stephen R. Lampl 04-06-2010 12:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100406 TUESDAY

[/B][/I]FINALLY got a chance to make it to the box today! Relatives, work, and a hectic Easter weekend schedule took up the rest of last week....

[I][B]Warm-up;
[/B][/I]800m run
3 X
10 Squat Jumps
10 push-ups
10 sit-ups
100 Jump rope singles

[I][B]WOD: For Time:
[/B][/I]200m sandbag run 100#/50# [I](100#)[/I]
50 Mountain Climbers[I][B]
Then.....5 rounds of
[/B][/I]10 OHS 115#/55# [I](scaled to weighted PVC due to my UGLY form!)
[/I]10 Pull-ups
10 Ring dips [I](jumping)
[B]Then.....
[/B][/I]50 Double-unders
200m sandbag run 100#/50# [I](100#)
[/I][B]Time: [/B]20:58
[I]Concentrated on just trying to get through this beast - - screwed it all up and forgot the mountain climbers. Threw them in just after the last round of OHS/pull-ups/dips and then got the finish backwards - - tried doing DUs AFTER the sandbag run......[/I]

Stephen R. Lampl 04-07-2010 07:59 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100407 WEDNESDAY

[/B][/I]Another day of excellent programming at our box today. Really kept the intensity going with just enough time to recoup.

[I][B]Warm-up:
[/B][/I]400m run (250m row)
3 X 15 reps of each:
Ab-mat sit-ups
Walking lunges
SDHP with 45# bar

[I][B]WOD: [/B](Based on Southern California Regional Qualifier WOD)
[/I]EVENT #1: Row 3 minutes for max calories: [I][B] 49
[/B][/I]Rest 3 minutes
EVENT #2: Dead Lift 225# /135# (225#) max reps in 3 minutes: [I][B]29[/B][/I]
Rest 3 minutes
EVENT #3: L-sits, maximum number of total seconds held in 3 minutes: [I][B]37
[/B][/I]Rest 3 minutes
EVENT #4: Squats, maximum number in 3 minutes: [I][B]80
[/B][/I]Rest 3 minutes
EVENT #5: Pull-ups, 3 minutes for continuous max reps without coming off bar. (We recorded max reps in 3 minutes): [I][B]24
[/B][/I]Rest 3 minutes
EVENT #6: Run 800m for time: [I][B]4:45
-------------------------------------------------------------
SCORE Subtract run time in seconds (285) from total number of reps of all events (219). = - 66
[/B][/I]My score on January 27 was [I][B]-354 [/B][/I](somewhat different WOD with the same basis of scoring), so today's score felt a LOT better.

Stephen R. Lampl 04-08-2010 10:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100408 THURSDAY [/B]Push Jerk Day.....

[B]Warm-up:
[/B][/I]800m Run
20 DROM
20 Shoulder Pass Thru
15 Hip Extensions (we've been using the term "back extensions" incorrectly...)
15 GHD Sit-ups
10 Pull-ups
10 Ring dips (got 2, jumped 2, did the rest on parallel bars)
15 Squat therapy
Prior to the warm-up I did about 2 minutes of DU attempts and [B]chained 6 together! PR!!

[I]WOD: Push Jerks 1, 1, 1, 1, 1, 1, 1.
[/I][/B]Warm-up: 95# X 3, then
115#
125#
135#
145#
165# (F)
[B]155#[/B]
165# (F)
[I]I found I tend to come forward onto the balls of my feet and exaggerate the arch in my back to keep the weight overhead as I dip for the jerk. Going to keep the weights on the light side and get solid on my form.......[/I]

[I][B]Post-WOD skill work on push jerks
[/B][/I]95# X 3 X 3. These were solid.

Stephen R. Lampl 04-09-2010 09:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100409 FRIDAY

REST DAY.

[/B]Wanted to do a quick Rest Day WOD of leg lifts/push-ups/squats before supper.....[/I]Got the leg lifts OK (100 unbroken).

Cats wanted to assist with the push-ups and squats. Next time, gotta lock them up [I][B]before[/B][/I] I start the workout.

Stephen R. Lampl 04-14-2010 08:11 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100414 WEDNESDAY

[/B][/I]Crazy work schedule, etc. Finally got in another workout.

[I][B]Warm-up:

[/B][/I]1.5 mile walk/run (untimed, but got A LOT faster as I warmed up....)

[I][B]WOD: [/B][/I]Tabata Sprints. Total distance not measured.

[I]The sprints were strong and felt good until the last (eighth) one when I pulled my left hamstring again. Gotta find a way to avoid these injuries.....[/I]

Stephen R. Lampl 04-15-2010 01:26 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100415 THURSDAY
[/B][/I]
[I][B]Warm-up:
[/B][/I]500m row (sub for 400m run) 1:48
25 DROM
20 SPT
5 X 2 Body Circles
15 GHD sit-ups
10 Pull-ups
10 Ring Dips (4, 4, 2)
DU practice - - [I][B]Chained 10 together---PR!
[/B][/I]25 squats

[I][B]WOD:[/B][/I] [I][B]Skill Work and Hamstring Rehab
[/B]CF Sonora did "McGhee" today........

[B]Back Squats (Empty bar - 45#)
[/B][/I]W/U: 5 reps, 2 sets
Working:
15 X 4

[I][B]Squat Cleans
[/B][/I]W/U: 45# X 2, 2, 2, 2, 2.
Working:
75# X 5 X 5

[I]Took a lot of effort (mental) to stay off my toes/balls of my feet and on the cleans, to keep the weight close in to my body. I probably hit 60 - 75% of the lifts on form....still need to work on being consistent.

[COLOR=Blue][B]Got my 1st jumping/assist (rings just above shoulder height) muscle up!!!
:pepper::pepper::pepper:[/B]
[/COLOR][/I]

Marianne Urbanski 04-15-2010 01:58 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work, Steve!!! whooo hooo!!:highfive:

Stephen R. Lampl 04-15-2010 03:10 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Marianne!!!!

Stephen R. Lampl 04-16-2010 09:28 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100416 FRIDAY

[/B][B]Warm-up:
[/B][/I]250m row[I][B], then
[/B][/I]2 X each of
20 DROM
15 Hip Extensions
15 GHD Sit-ups
10 Pull-ups
10 Ring Dips

[I][B]WOD: [/B]Took it a bit easy today......did a couple of 250m rows at about 80% - - pace was about 1:36 - 1:40 / 500m - - only slight protest from my hamstring [/I]. . . .
[I][B]
Coaching session with daughter (her second ever CF workout)![/B][/I]
Rowing fundamentals....[I]then[/I]
250m x 4.
Her first row was at a 3:34 pace / 500m. With a couple of corrections, she managed to drop her pace to 2:14 / 500m (hit 2:07 once) on her last 250!

[I]Absolutely [B]AWESOME[/B] for never having rowed before.....[/I]
Dad is definitely proud!!!

Marianne Urbanski 04-17-2010 07:28 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;770261][I][B]100416 FRIDAY

[/B][B]Warm-up:
[/B][/I]250m row[I][B], then
[/B][/I]2 X each of
20 DROM
15 Hip Extensions
15 GHD Sit-ups
10 Pull-ups
10 Ring Dips

[I][B]WOD: [/B]Took it a bit easy today......did a couple of 250m rows at about 80% - - pace was about 1:36 - 1:40 / 500m - - only slight protest from my hamstring [/I]. . . .
[I][B]
Coaching session with daughter (her second ever CF workout)![/B][/I]
Rowing fundamentals....[I]then[/I]
250m x 4.
Her first row was at a 3:34 pace / 500m. With a couple of corrections, she managed to drop her pace to 2:14 / 500m (hit 2:07 once) on her last 250!

[I]Absolutely [B]AWESOME[/B] for never having rowed before.....[/I]
Dad is definitely proud!!![/quote]

Congrats to you, Steve, and your daughter!!! I love it!!! :highfive:

Stephen R. Lampl 04-17-2010 12:20 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you, Marianne! Jen's going to give CF a real go once she can get her left knee rehabbed.....she was in a car accident toward the end of last year and needs some more physical therapy.

[I][B]100417 SATURDAY

Warm-up:
[/B][/I]800m run (subbed 1/2 mile walk at 4 MPH, then alternating 100m jog/walk 100m back to the box).
20 DROM
20 Double unders (probably did about 50 in groups of 2, 3, or 4. These are finally coming!
20 Squat Therapy

[I][B]Skill Work: [/B][/I][B]Power Snatch
[/B][I]Assisted in showing some new people a few of the fundamentals, then...
[/I]PVC
45# bar
65#
95#
[I]I find I'm still not dropping down under the bar (into a full squat) enough - - this gets worse with the more weight I add, so the 95# snatches were pretty rough on form.

[B]WOD: Hoover Ball w/ 12# medicine ball
[/B]About 11 of us playing.....fun until one of the seams in the med ball split and the stuffing started coming out. No problem......DUCT TAPE FIXES ALL! Med ball probably at 10# now, but still lots of fun and laughs!
[/I]

Benjamin R. Greene 04-18-2010 09:36 PM

Re: Steve's "I'm not aging quietly" log
 
Hey, Steve, I just wanted you to know I find your log very inspiring. It's one thing to read the logs of 21 year old super-athletes who have no distractions, injuries, or other issues to slow them down, it's entirely another to read the log of someone I can identify with. Congratulations on all your amazing progress, and keep up the good work!

:highfive:

J 04-18-2010 11:27 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;769033][I][B]100414 WEDNESDAY

[/B][/I]Crazy work schedule, etc. Finally got in another workout.

[I][B]Warm-up:

[/B][/I]1.5 mile walk/run (untimed, but got A LOT faster as I warmed up....)

[I][B]WOD: [/B][/I]Tabata Sprints. Total distance not measured.

[I]The sprints were strong and felt good until the last (eighth) one when I pulled my left hamstring again. [B]Gotta find a way to avoid these injuries[/B].....[/I][/QUOTE]
I recommend looking up DeFranco's Agile Eight and Simple Six. That's a good start.

Doing 100% effort sprints without plenty of mobilization work is just asking for it. I mean... I'm 23 (not 58) and I wouldn't think about doing tabata sprints without spending at least 5-10 minutes on dynamic range of motion stuff. (I like my awesome hamstrings too much.)

Stephen R. Lampl 04-19-2010 01:11 AM

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

Many thanks for stopping by my log and for the kind words. I get inspired by seeing people such as yourself find and try out CrossFit and then watch their lives (and health) change for the better. It is hard work, but it is so rewarding.

Stephen R. Lampl 04-19-2010 01:13 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Júlíus Magnússon;771012]I recommend looking up DeFranco's Agile Eight and Simple Six. That's a good start.

Doing 100% effort sprints without plenty of mobilization work is just asking for it. I mean... I'm 23 (not 58) and I wouldn't think about doing tabata sprints without spending at least 5-10 minutes on dynamic range of motion stuff. (I like my awesome hamstrings too much.)[/quote]

Julius,

Your post is right-on! I often think I am warmed up enough and then come to regret not having done more. I will look up the references you suggest. I am also concentrating on lots of ROM stuff and flexibility work during/after warm-ups to ensure I don't break more stuff on my body. It creaks and groans enough anyway at this point....:D.

Stephen R. Lampl 04-20-2010 03:05 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100419 MONDAY

Warm-up:
[/B][/I]800m run
25 DROM
20 SPT
10 X 2 body circles
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (subbed chair dips on boxes)
20 Squat therapy
20 "Butt wipers"
250m Row all-out: 45 sec (1:29/500m pace)

[I][B]WOD: 21-15-9 for time of:
[/B][/I]Power Cleans 95#/65# (used 75#)
Push-Press
[B]Time: 9:57
[/B][I]Used reduced weight on the cleans considering injured hamstring - - probably could have done this Rx'd, but even with 75#, it was hard coming out of the squat.....need more PC strength! Push presses - - probably should have used the 95#.
[/I]

Stephen R. Lampl 04-21-2010 12:32 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100420 TUESDAY

Warm-up:
[/B][/I]500m Row: 1:47.
25 DROM
20 Shoulder Pass thrus
10 X 2 Trunk Rotations
5 X 2 Body Circles
20 Squat Therapy
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (6) with 9 dips on parallettes
15 DUs
[I]Note: the row was the easiest and fasted 500m warm-up row I've ever done. Was a bit winded, but not completely out of breath like I've been before![/I]

[I][B]WOD: Back Squat 5, 5, 5, 5, 5.
[/B][/I]Warm-up:
Weighted PVC X 10
45# bar X 10
95# X 5

Working:
135# X 5
155# X 5
165# X 5
175# X [B]185# X 5[/B] (PR by 20# - set 100330 @ 165# X 1 - and for number of reps).
[I]Squats felt solid but really had to push coming out of the "hole" on the last couple of reps. PHEW![/I]

Stephen R. Lampl 04-21-2010 08:28 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100421 WEDNESDAY

Warm-up:
[/B][/I]500m Row (1:48) -- legs felt like rubber today.....
20 DROM
20 SPT
10 X 2 Trunk Rotations
15 Squat Therapy
15 Hip Extension
15 GHD sit-ups
L-Sit Practice (5 or 6, with the longest hold about 10 -11 sec).
MU progressions X 5 or so. Could not push out of the "hole" (full depth dip) today for the life of me.....

[I][B]WOD: For Time - 100 Burpees
[/B][/I]Time: [B]11:16 - - [/B]BLEH!
[I]Did this last summer in 10:03. These were [B]not[/B][/I][I] fun the day after doing heavy 5 X 5 squats......Actually, are burpees ever fun?[/I]

Stephen R. Lampl 04-22-2010 08:02 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100422 THURSDAY

Warm-up:
[/B][/I]500m Row (easy today): 1:58
20 DROM
20 SPT
15 Hip Extension
15 Ab-Mat sit-ups
15 DUs
20 Squat therapy
Samson Stretch

[I][B]WOD: 10 Rounds for Time of:
[/B][/I]15 Dead Lift 135#/85# (95# scaled for pulled hamstring)
15 Push-ups
[B]Time: 12:48.

[/B][I]All DLs unbroken. Hamstring(s) felt fine. Might have been able to do more weight.....
Push-ups first three rounds unbroken, had to break the rest into groups of five, three, and two to get through......

[B]Post WOD Skill Work[/B][/I]
A few squat cleans, hang power cleans, and cleans/split jerks. Tried 95#, but form was off. Dropped to 65# and did much better.

Stephen R. Lampl 04-23-2010 10:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100423 FRIDAY

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

[/B][I]After four solid workout days in a row, posterior chain is totally smoked and feels like it belongs (or should) to someone else. . . . . [/I]

Light bodyweight workout planned for tomorrow (gotta work during CF Sonora hours), with rehab and rest day Sunday....

Stephen R. Lampl 04-29-2010 07:03 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100428 WEDNESDAY[/B][/I]
[I]Felt good to get back into it after several days off fighting fatigue.....[/I]
[I][B]Warm-up:
[/B][/I]Easy 1000m Row - 4:00 something.....
400m Run
DROM
Shoulder Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Pull-ups
10 X Ring Dips (jumped)
15 Squat Therapy
25 Double-Unders
400m Run

[I][B]WOD: For Time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20")
[B]Time:[/B] 8:43

[I][B]Skill/Strength:
[/B][/I]Front Squats 1, 1, 1, 1, 1.
Warm-up: 45# bar X 5
95#
115#
135#
155#
175# (Tied PR from 090814).
[I]This last one was a little ragged - - almost didn't get out of the bottom![/I]

Marianne Urbanski 04-29-2010 08:15 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;776399][I][B]100428 WEDNESDAY[/B][/I]
[I]Felt good to get back into it after several days off fighting fatigue.....[/I]
[I][B]Warm-up:
[/B][/I]Easy 1000m Row - 4:00 something.....
400m Run
DROM
Shoulder Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Pull-ups
10 X Ring Dips (jumped)
15 Squat Therapy
25 Double-Unders
400m Run

[I][B]WOD: For Time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20")
[B]Time:[/B] 8:43

[I][B]Skill/Strength:
[/B][/I]Front Squats 1, 1, 1, 1, 1.
Warm-up: 45# bar X 5
95#
115#
135#
155#
175# (Tied PR from 090814).
[I]This last one was a little ragged - - almost didn't get out of the bottom![/I][/quote]
Nice work, Steve.. I 'm wondering though..do you do the WOD prior to strength? I usually do the WOD after any strength work I do..

Stephen R. Lampl 04-29-2010 09:22 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Marianne Urbanski;776479]Nice work, Steve.. I 'm wondering though..do you do the WOD prior to strength? I usually do the WOD after any strength work I do..[/QUOTE]
Thanks Marianne! I have done my workouts both ways. I seemed to have made the most gains in the past by taking a short recovery (15 - 30minutes) and then doing the strength work. My gains come a bit more slowly I think, but I believe they are more "solid."

Stephen R. Lampl 04-29-2010 07:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100429 THURSDAY

Warm-up:
[/B][/I]400m Run
DROM
Shoulder Pass Throughs
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Push-ups
15 Squat Therapy
20 Double Unders (having trouble with these today - - finally got them, but threw in 100 singles too).

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
25 Kb Swings (used 50# Db)
25 Ab-Mat Sit-ups
25 Jumping Pull-ups
[B]Time: 15:50
[/B][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I]

Stephen R. Lampl 04-30-2010 12:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100430 FRIDAY

Warm-up:
[/B][/I]800m run
DROM
Shoulder pass throughs
L-sit practice
15 X squat therapy
15 X push ups
20 X horizontal jumps
Arm circles

[I][B]WOD: "Fran at Work" Wear you work clothes or uniform today while doing "Fran."
[/B][/I]Showed up in my Starbuck uniform (minus the apron for the WOD - - didn't want to tear it)!
[B]21 - 15 - 9 (for time of)
Thrusters: 95#/65#
Pull-ups
[/B]Time: 12:03 (as Rx'd)

[I]My last Fran was 10:00 flat (the better part of a year ago), so considering my recent lack of conditioning, I wasn't unhappy with today's performance.[/I]

Bill Hoogsteden 04-30-2010 05:43 PM

Re: Steve's "I'm not aging quietly" log
 
Steve,
Love your title!
Did you wear your work clothes during the warm up?
Fran is a toughie, but you got to love her! Awesome time!

Stephen R. Lampl 05-01-2010 12:49 AM

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

Thanks! Yup, I did wear my work clothes for the warm-up too (though I was nice to my work partners and did change to a fresh set of clothes for work)! I have to agree with you - - Fran definitely causes CrossFitters' love-hate relationships!

Stephen R. Lampl 05-02-2010 12:00 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100501 SATURDAY
[/B][/I]
CrossFit Sonora "Field Day" at Sonora High School Football Stadium. Lots of fun in the sun - - beautiful day!

[I][B]Warm-up:
[/B][/I]400m of various movements:
50m X Kariokes Rt.
50m X Kariokes Lt.
50m X jog forward
50m X jog backward
50m X Butt Kickers
50m X High Knee run
100m X high lift skipping

[I][B]WOD: "Tabatas in the Sun"[/B](Score is minimum distance/number of reps in each Tabata cycle).[/I]
[B]1. Tabata Sprints. [/B][I](Since this is how I recently tore my left hamstring, these were sub-maximal for me today!). [/I][B]Score; Approx. 70m
2. Tabata Squats (BTB). Score: 10 [/B](Total squats 95).
[B]3. Tabata Stadium Bleacher Seat Jumps w/ Tabata Push-ups. [/B](Jump stadium seats as box jumps - 20 sec, rest 10 sec., do push-ups - 20 sec, rest 10 sec. Repeat for eight cycles). [B]Score: 12 steps / 7 push-ups.[/B]

[I]This was a lot of fun - - would have been even more fun had I not tripped on one of the last steps during the last Tabata round and laid open my left shin. Finished the WOD anyway. One quick ER visit and some stitches later I'm ready to go again......[/I]

Kevin Simons 05-02-2010 01:21 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;777788][I][B]100501 SATURDAY
[/B]

[I]This was a lot of fun - - would have been even more fun had I not tripped on one of the last steps during the last Tabata round and laid open my left shin. Finished the WOD anyway. One quick ER visit and some stitches later I'm ready to go again......[/I][/QUOTE]

Ouch! Living up to the signature there, Steve! Love it! It seems like you are recovering nicely from that hamstring pull, which is good to hear.

I have to say, I think Marianne is on to something. In my experience, doing a metcon first detracts from subsequent strength work much more than the other way around. I think that is why programs like CF Football and CFSB have you do the strength work first. I'd try it for a while and if you really feel better with what you have been doing, revert back to it. Not everyone is the same.

Anyway, great job and keep up the hard work!

Bill Hoogsteden 05-02-2010 09:37 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;777788][I][B]100501 SATURDAY...[/B][/I]
[I][B]WOD: "Tabatas in the Sun"[/B](Score is minimum distance/number of reps in each Tabata cycle).[/I]
[B]1. Tabata Sprints. [/B][I](Since this is how I recently tore my left hamstring, these were sub-maximal for me today!). [/I][B]Score; Approx. 70m
2. Tabata Squats (BTB). Score: 10 [/B](Total squats 95).
[B]3. Tabata Stadium Bleacher Seat Jumps w/ Tabata Push-ups. [/B](Jump stadium seats as box jumps - 20 sec, rest 10 sec., do push-ups - 20 sec, rest 10 sec. Repeat for eight cycles). [B]Score: 12 steps / 7 push-ups.[/B]

[I]This was a lot of fun - - would have been even more fun had I not tripped on one of the last steps during the last Tabata round and laid open my left shin. Finished the WOD anyway. One quick ER visit and some stitches later I'm ready to go again......[/I][/quote]

Stephen,
Awesome pushup Tabata score! I'm lucky to get 4!:notworth:

Got to watch those Jumps! I've cut my finger on one & started bleeding all over the place! Hopefully you didn't need that many stitches!

Stephen R. Lampl 05-02-2010 10:02 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Kevin Simons;777798][B][I]Ouch! Living up to the signature there, Steve! Love it! It seems like you are recovering nicely from that hamstring pull, which is good to hear.

I have to say, I think Marianne is on to something........[/I][/B] [/quote]

Kevin,

Thank you! The injury wasn't that bad and still is not painful - - I'm just glad I didn't hit beak-first! The hamstring pull is doing well, thanks. I'm finding out that my posterior chain weakness has a lot more to do with my problems, hamstring tears/pulls included, than I ever thought. I'm trying to concentrate as much as possible as building that up along with increased flexibility.

Both Marianne and you raise a good point. I dabbled a little with scaled CFFB WODs for a while and did well with them (completing the strength-based work first). I don't really remember which method produced [I][B]better[/B][/I] results for me, but a trip back through my logs will tell me.

Thanks much for the great encouragement and thoughts!

Stephen R. Lampl 05-02-2010 10:07 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=William Hoogsteden;777889]Stephen,
Awesome pushup Tabata score! I'm lucky to get 4!:notworth:

Got to watch those Jumps! I've cut my finger on one & started bleeding all over the place! Hopefully you didn't need that many stitches![/quote]

Bill,

Thanks! The 7 score was with broken reps and putting my knees down in between, so I don't know if that's a true Tabata score. I just like the "carrot" (meaning the 4:00 mark) which means I'm done!

I hear you on the jumps. I thought a long time ago that I'd slice myself up on a regular metal-framed box.....but Oh No, the Klutz has to pick a nice, stable, solid, concrete stadium step......:rofl::rofl:. The repair took only 3 double stitches and looks great. No pain to speak of. And what's nice is I can work out Monday!

Stephen R. Lampl 05-02-2010 10:09 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100502 SUNDAY

Rest day today!
[/B][/I]

Bill Hoogsteden 05-02-2010 07:12 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;777900]Bill,

Thanks! The 7 score was with broken reps and putting my knees down in between, so I don't know if that's a true Tabata score. I just like the "carrot" (meaning the 4:00 mark) which means I'm done![/quote]
Counts as far as I'm concerned! My 1st rounds are in the 20's & then dwindle down to 4 - and that's going to my knees!

[quote=Stephen R. Lampl;777900]I hear you on the jumps. I thought a long time ago that I'd slice myself up on a regular metal-framed box.....but Oh No, the Klutz has to pick a nice, stable, solid, concrete stadium step....... The repair took only 3 double stitches and looks great. No pain to speak of. And what's nice is I can work out Monday![/quote]
Yeah, one of our box's "Supermen" considers box jumps to be the most dangerous things we do! They were killing me during Fight Gone Bad on Friday. I was being judged by a lady Col. & I kept missing reps during the last round 'cause my feet weren't landing completely on the top!:ranting2: She told me afterward that she was sorry she couldn't count all those jumps, but she thought my cussing when I missed reps was funny!:censored::icon_spee I had no idea what was coming out of my mouth! :):icon_spee

Stephen R. Lampl 05-03-2010 01:03 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=William Hoogsteden;778081]Counts as far as I'm concerned! My 1st rounds are in the 20's & then dwindle down to 4 - and that's going to my knees![/quote]

Makes me feel better. I too started out about 20 or so myself. Amazing how quickly the numbers fall off......


[quote=William Hoogsteden;778081]Yeah, one of our box's "Supermen" considers box jumps to be the most dangerous things we do! They were killing me during Fight Gone Bad on Friday. I was being judged by a lady Col. & I kept missing reps during the last round 'cause my feet weren't landing completely on the top!:ranting2: She told me afterward that she was sorry she couldn't count all those jumps, but she thought my cussing when I missed reps was funny!:censored::icon_spee I had no idea what was coming out of my mouth! :):icon_spee[/quote]
That has to be really frustrating. Seems our "coach" is more interested that we fully open our hips rather than make the landing 100%, so long as we land safely.


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