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

[QUOTE=Stephen R. Lampl;495836]I forgot to put the warm-up for Friday (01/16/09) in my log entry. Nothing fantastic, [B]except[/B] part of the warm-up was a 600m run. While I did not run, but more rather jogged [B]s l o w l y[/B], 600m was the longest continuous distance I've subjected by R/knee to [B][U]without pain or discomfort[/U][/B] in nearly two years!!! [I][B]WOO HOO!![/B][/I]

To say the least, I am really pleased!![/QUOTE]

You must be so excited! Injuries can be so frustrating, but recovering from them is a great feeling! Congrats!

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

Congrats on running a mile!!!!

If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :)

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

[QUOTE=Jenna Rettenmayer;497853]Congrats on running a mile!!!!

If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :)[/QUOTE]

I could use them if you wouldn't mind PMing me a link.

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

[quote=Justin McGinley;497506]You must be so excited! Injuries can be so frustrating, but recovering from them is a great feeling! Congrats![/quote]

There are no words, my friend! I am flat [I][B]elated![/B][/I]

[quote=Jenna Rettenmayer;497853]Congrats on running a mile!!!!

If you need any help with POSE let me know. I am actually making some videos this afternoon of POSE running drills. I coach some folks over email and so I need to use video to communicate a lot. I can send you the link if you'd like :)[/quote]

Thanks, Jenna. Are you kidding? I'd love any info you've available. I really think that's where I've headed without knowing......I feel good hip involvement and when I'm conscious of engaging the hips and landing with soft, mid foot footfalls with rearward motion already happening, it seems my effort goes down and speed/efficiency goes up. Talk about putting a smile on my face!! Sorry I'm rambling, but I am sooooooo jazzed! :run::run:

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

[I][B]TUESDAY 090120

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 108 (I can tell I've laid off the CFE / aerobics a bit too long......).
[B]CFWU X 1 plus shoulder dislocates, body circles.

[COLOR=Navy][U]Main Page WOD:[/U]
"Mr. Joshua"
Five Rounds for Time of:
400m Run
30 GHD Sit-ups
250# Dead Lift X 15 reps[/COLOR]

Warm-up (DLs):
45# X 15
135# X 15
225# X 3 [/B](Felt Rx'd weight or even BW - 203# - was too high to safely use for 15 X 5. Scaled to 185#)

[B]My WOD:[/B]
[B]Five Rounds for Time:
400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!)
[B]30 GHD Sit-ups
185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!)
[B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR]

[/B]Tried this WO on 10/0/08 scaled:
.25 miles stationary cycling @ L5 and 110 RPM
30 GHD sit-ups
135# X 15 DL
Time = 26:15 for THREE rounds.

[B]Pull-ups: all but four were dead-hang.
4 OH grip, 5 UH, 5 UH, 5 UH, 3 UH, 4 OH kipped = 26.

New Year's Challenge: Day 20 X 2 = 40 Burpups.
Broke into 4 groups X 10.
[/B](No make ups today - - fried from the WOD!!).

What an awesome day. :run::pepper::run::pepper:



[/I]

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

[QUOTE=Stephen R. Lampl;498214][I][B]TUESDAY 090120

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 108 (I can tell I've laid off the CFE / aerobics a bit too long......).
[B]CFWU X 1 plus shoulder dislocates, body circles.

[COLOR=Navy][U]Main Page WOD:[/U]
"Mr. Joshua"
Five Rounds for Time of:
400m Run
30 GHD Sit-ups
250# Dead Lift X 15 reps[/COLOR]

Warm-up (DLs):
45# X 15
135# X 15
225# X 3 [/B](Felt Rx'd weight or even BW - 203# - was too high to safely use for 15 X 5. Scaled to 185#)

[B]My WOD:[/B]
[B]Five Rounds for Time:
400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!)
[B]30 GHD Sit-ups
185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!)
[B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR]

[/B]Tried this WO on 10/0/08 scaled:
.25 miles stationary cycling @ L5 and 110 RPM
30 GHD sit-ups
135# X 15 DL
Time = 26:15 for THREE rounds.

[B]Pull-ups: all but four were dead-hang.
4 OH grip, 5 UH, 5 UH, 5 UH, 3 UH, 4 OH kipped = 26.

New Year's Challenge: Day 20 X 2 = 40 Burpups.
Broke into 4 groups X 10.
[/B](No make ups today - - fried from the WOD!!).

What an awesome day. :run::pepper::run::pepper:



[/I][/QUOTE]

WOOT WOOT! STEPHEN IS ROCKIN' THE HOUSE or shoud I say BOX?!!!

That is so awsome about your DL!! Way to go :highfive:

And those dead hang PU's-WOW dude! And the burpee shi*---those suck even in 10's.

I'm proud of you!!

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

[quote=Keith Walker;498220]WOOT WOOT! STEPHEN IS ROCKIN' THE HOUSE or shoud I say BOX?!!!

That is so awsome about your DL!! Way to go :highfive:

And those dead hang PU's-WOW dude! And the burpee shi*---those suck even in 10's.

I'm proud of you!![/quote]

Keith,

Thank you for the props.....I'm speechless (again!)..............NOT :D (there are those who wish I were.....). Your kind words mean so much!

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

Man Steve...I remember the first couple posts in your log. You've come so far. Truly outstanding work, very motivating.

I'm nominating you for a CrossFit Success Story for CrossFit Radio...

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

[quote=Charles Bennington;498245]Man Steve...I remember the first couple posts in your log. You've come so far. Truly outstanding work, very motivating.

I'm nominating you for a CrossFit Success Story for CrossFit Radio...[/quote]

OMGosh, Chuck. Now I [I][B]really am[/B][/I] speechless. And I cannot thank you enough for all your support and wisdom!

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

Stephen,
Great improvement on Mr. Joshua! Fantastic!
You added weight and two rounds.

You totally deserve the nomination. :highfive: