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

[I][B]090519 TUESDAY

[/B]Interesting day - - too short of time at globo; just got my warm-up and a little practice in.......

[/I][B]Warm-up:
Stationary Cycling:[/B]10:00 / L3 / 100 RPM / 2.6 mi
[B]CF Redding WU: [/B]Added: Hollow-rocks X 10, GHD situps to 30 reps, push-ups to 20 reps.

[B]DU Practice: [/B]About 10 minutes. Warmed-up with 100 singles. Almost, [I][B]almost[/B][/I] chained two together. Didn't count, but got a single DU every time I tried.

[B]Kipping Pull-up Practice: [/B]Just didn't happen today. "Horsed" myself up to and over the bar instead of using momentum. Must have been the lack of mind-body connection, I guess......

[I][B]Later......at home....

[/B][/I][B]Rowing: 30:00[/B][B] at easy to moderate pace[/B].
[COLOR=Blue][B]Distance: [/B][B]6,870 m[/B][/COLOR] .
Worked on form, concentrating on leg drive and technique. Tried to hold a stroke rate of 22 - 24 SPM throughout and drop my 500m split times without raising the stroke rate.
Initial pace: Average of 2:15 / 500m - first 5:00 approx.
Interim pace: Average of 2:10 - 2:13 / 500m for approx. 20:00.
Ending pace: Average of 2:07 - 2:10 / 500m for last approx 5:00, dropping to 1:55 - 2:00 / 500m for last 250m.

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

Nice week of work you've got going for you, Steve:highfive:

-that CF Redding warmup looks like something I may have to take a look at...
-5:50 Diane, when you were hoping to break ten minutes! I smell a sandbagger:rofl: I have never tried Diane yet, no real reason why I haven't. I'll probably try to to as many HSPUs to start, then finish with some pike pushups
-I'm not sure how I could have tricked my body into doing DH PU after Diane, so :notworth: to you for pulling that off
-I'm not sure how I'd feel after thirty minutes of rowing, my current high is about eight minutes. That's some impressive endurance

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

WHOA! Nice rowing! Great volume and incredible pace. I swear the C2s at my gym have bubble gum in them. Keep up the great work Steve. Sorry I haven't been around as much. Life, you know....

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

[quote=Dave Coughlin;592298]Nice week of work you've got going for you, Steve:highfive:

-that CF Redding warmup looks like something I may have to take a look at...
-5:50 Diane, when you were hoping to break ten minutes! I smell a sandbagger:rofl: I have never tried Diane yet, no real reason why I haven't. I'll probably try to to as many HSPUs to start, then finish with some pike pushups
-I'm not sure how I could have tricked my body into doing DH PU after Diane, so :notworth: to you for pulling that off
-I'm not sure how I'd feel after thirty minutes of rowing, my current high is about eight minutes. That's some impressive endurance[/quote]

Hi Dave,

You are too kind! Yup, the CF Redding Warm-up is almost a WOD in and of itself. It is a really well-balanced warm-up and combining it with a couple of other mobility movements really helps me.

As for "Diane," I've never done that one before and seeing the times of some other awesome CFers for "Diane," I really thought that breaking 10:00 was going to be difficult. I'll be glad when I can do the HSPUs!

Thanks on the rowing. I LOVE rowing......I've never tried going that long - - had stiff hammies and a stiff butt this morning....:rofl:.

[quote=Christin Street;592312]WHOA! Nice rowing! Great volume and incredible pace. I swear the C2s at my gym have bubble gum in them. Keep up the great work Steve. Sorry I haven't been around as much. Life, you know....[/quote]

Thanks, Christin. I hear you about the C2s.......I think mine's got a bit of a dry fan axle.....chirps when it slows down and it feels like I have to pull a bit harder than the ones Shana had at her box.

I fully understand about your schedule. Hope things aren't too crazy busy for Tad, you and the kids. Take care! Say hi to Shana and Mr. Sparkly for me!

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

[I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW!
[/COLOR][/COLOR]

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

[QUOTE=Stephen R. Lampl;592604][I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW!
[/COLOR][/COLOR][/QUOTE]

Steve! Hey buddy!
sometimes the time is not so important. It doesn't have to be all out everytime. I say, if you feel good go for it, other times you may have to hang back.. Great job on that rowing WOD anyway!:highfive:
Keep on those DU's.....practice, over and over and it will eventually "click"....DU's are one of those things that I had to work on for quite some time.....see yourself doing them. you WILL get them!

Stay on those Kipping PU's too.....try to establish a rythym......but you know all this! :D

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

[quote=Keith Walker;592629]Steve! Hey buddy!
sometimes the time is not so important. It doesn't have to be all out everytime. I say, if you feel good go for it, other times you may have to hang back.. Great job on that rowing WOD anyway!:highfive:
Keep on those DU's.....practice, over and over and it will eventually "click"....DU's are one of those things that I had to work on for quite some time.....see yourself doing them. you WILL get them!

Stay on those Kipping PU's too.....try to establish a rythym......but you know all this! :D[/quote]

Hey Keith,

Thanks for stopping by! Yup....I've learned that sometimes the best workout is no workout at all - - or at least laying back a bit. Feel a lot better this evening, so I think it was just something in passing.

Thanks on the rowing - - I LOVE rowing and think it will somehow play the key to a lot of improved endurance (along with trying to get DUs..........WHEW!). As for seeing myself doing DUs - - no problem. I [I][B]know [/B][/I]there are DUs in my future - - it's just that my body can't see em! :rofl::rofl:

I know the kipping is going to come too. Shana really helped alot with those and I think Coach Tucker will give some great pointers about the gymnastics kip this weekend.

Thanks above all for the encouragement! You are awesome!

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

Have fun this weekend. Gymnastics is so much fun. You'll love it.

(So jealous!)

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

Hey Justin,

Thanks. Really looking forward to it!

[I][B]090521 THURSDAY

090522 FRIDAY

Taking both as REST DAYS on the advice of many so I'm fresh for Coach Tucker's Gymnastics Cert. this weekend.

[/B]:pepper::pepper::pepper:
[/I]

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

[I][B]090523 GYMNASTICS CERT DAY-1 @ CrossFit Santa Cruz Central

[/B][/I]The day was broken down into lecture and active "hands-on" training. Lots of terminology; emphasis placed on safety at all times to ensure a safe and productive learning environment.

We worked on:
[B]Gymnastics Kip[/B] - [B]versus the hip drive kip[/B]. emphasizes leading forward with the chest to close the body position and then hollowing out (front) to open the body - this does not rely at all on hip flexion/drive for the kip and translates to providing more inertia, with proper timing, to raising the body upwards toward the bar.
Keys to perfecting the kip are - shoulder flexibility and controlled movements. Strength training may be necessary - use power bands / raise the number of dead hangs a trainee can do.
[B]High Bar / Pull-up Bar Variations / ring work:
[/B]Grip - thumb always in place around bar. Keeps us from falling/flying off....
Stretch - continually to keep muscles loose/warm and prevent injury
Dead hang chin/pull-ups - scale with power bands as necessary
Kipping - also scalable with power bands
Inversion progressions
Dislocates
Skin the cat/pull-back through to dead hang
KTEs and ball-ups
Muscle-up progression
Back Tuck Levers
Back Levers
Front Tuck Levers/scaling
Front Levers

All movements require a tight, solid core. The muscle-up progression is taught as a strength movement and without a kip initially. The kip is added later after the foundations of the progression are taught.

Today's session was a lot of fun and we covered a LOT of material / technique work. My account herein is not all-inclusive, but it is a good representation of stuff we got to do today. Looking forward to tomorrow....