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

Hi there, Steve...

All this looks so great! I'm so glad you got to get to CFED and get some coaching! And well done you for the "technique is everything" realization. It's so true and will get you SO far...and with a LOT less injury.

And for what it's worth - a LOT of people have trouble with those DUs - like young, very capable looking men will be chucking jump ropes at our walls they're so darn frustrating. :)

Keep up the great work!

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

Wow! I can't believe you started that CFED WOD with 135! That's a heavy load. I like that you tried it and actually thought you could do it. I'm learning so much from Shana and Tommy about the mental aspects of the heavy load. Believing in yourself has to come first.

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

[QUOTE=Erin Davidson;584062]Hi there, Steve...

All this looks so great! I'm so glad you got to get to CFED and get some coaching! And well done you for the "technique is everything" realization. It's so true and will get you SO far...and with a LOT less injury.

And for what it's worth - a LOT of people have trouble with those DUs - like young, very capable looking men will be chucking jump ropes at our walls they're so darn frustrating. :)

Keep up the great work![/QUOTE]

consistency and discipline and stubborness!! keep working on it!!! it's a lifelong journey!! glad that we're all doing this together!!

carter

p.s. hoping to visit CA next year!!!

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

[quote=Erin Davidson;584062]Hi there, Steve...

All this looks so great! I'm so glad you got to get to CFED and get some coaching! And well done you for the "technique is everything" realization. It's so true and will get you SO far...and with a LOT less injury.

And for what it's worth - a LOT of people have trouble with those DUs - like young, very capable looking men will be chucking jump ropes at our walls they're so darn frustrating. :)

Keep up the great work![/quote]

Thank you, Erin! I had a great time, learned a great deal, and now only have to go back home and remember what I learned.......sheesh! As for the technique, I knew I was behind the 8 ball......even before my Level-1. No wonder Andy Stumpf laughingly agreed when I said I had problems with my OHS.....and continued to (in polite fun-poking) point out, "Boy does Steve have problems with his OHS!" As for the DUs.....I actually like working on them - - they will come, I feel it. You won't find this older, very capable looking man chucking his rope at the wall.....I'll just keep trying. Ever seen a 90 year old trying to get DUs? :rofl:

[quote=Christin Street;584966]Wow! I can't believe you started that CFED WOD with 135! That's a heavy load. I like that you tried it and actually thought you could do it. I'm learning so much from Shana and Tommy about the mental aspects of the heavy load. Believing in yourself has to come first.[/quote]

Christin,

Some people (hint, hint) just set their common sense aside ever so often. When I was doing warm ups based on the cues Shana gave me Wednesday, the 135# went up easily for three reps. I figured (wrongly, of course) that I could sustain that level of output for the WOD.

I think you are so right-on about heavy loading. I've been a bit reluctant to really try with greater weights (fear of injury or technique which I believe I havent' dialed in). That's why working with a trainer is so important. I just need to get the technique spot-on and then go for it.

[quote=Carter Jee;584988]consistency and discipline and stubborness!! keep working on it!!! it's a lifelong journey!! glad that we're all doing this together!!

carter

p.s. hoping to visit CA next year!!![/quote]

I [I][B]AM[/B][/I] stubborn, Carter! Working on the other two. CF has become a universal "language" of a sort - - like music. It doesn't matter where we are, the Kool Aid still tastes great!

Love to meet you when you get out to CA. We're about an hour and a half north-west of Yosemite National Park.

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

[I][B]090508 FRIDAY.....

No workout today - - lots of great family stuff here in the Greater Atlanta area, including my eldest nephew's baseball team victory ([COLOR=Red]16-5...PR[/COLOR]) over the undefeated little league champions! WOOT WOOT! :pepper:

090509 SATURDAY; @ CrossFit East Decatur

Warm-up
Modified CFEW: [/B]Included approx. 20 DU attempts. Got each attempt, but again, chained none together.......:(

[B]WOD: (Main Page), for time of
4 X 800m Run. Rest as needed between runs. [/B]Subbed 800m Rows. Wish my right Achilles would stop nagging me so I could run again....
[B]TIMES: 2:54 / 3:06 / 3:12 / 3:03

[/B]Just for info, later this morning, CFED and members from other Atlanta affiliates all got together for a special Relay for Life WOD at BTB Fitness/CrossFit, with all proceeds from participants and/or donations benefitting Relay for Life! A High-Five (or at least, some peppers) to all the ATL area affiliates!

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

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

Glad you're having a fun time!

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

Hey Steve, I've seen your posts on the logs of Christin, Keith, and Chuck B, and just wanted to let you know how awesome you've been doing recently. This is what I have so far on a few quick glances at your log:

-Congrats on retiring, and thanks for 28 great years of service (from an FD guy;))
-Congrats on your Level I, and best of luck with your CF endeavours
-I'm a former bassist myself (Geddy Lee and Les Claypool are my faves)
-Big :highfive:and:notworth: for getting under the 200# mark! Mucho impressivo
-I don't know why I didn't let you know this before, but a couple months ago my dad came down here from OH for a visit. He does the Globo-thing and plays some raquetball, so he wasn't totally sedentary. ANYWAYS, after I got him to do a WOD at an Orlando Affiliate with me (he killed it BTW), he questioned whether a guy his age could do this CF on a regular basis. He's a couple years older than you, but I still showed him your log. He still does CF WODs I send him 2x a week, so :thanx:
-Awesome that you got to meet the Glamazon Twins in ATL, I am so jealous.
-I got to talk with Shana at the SE Quals. Even in a five minute conversation, I could still see that she is a very good coach. I told her about my poor performance in the C&J/C2B PUs event, and she gave me a couple quick hints about improving my kip.
-Don't sweat the DUs. One day they will just click for you, and I hope it happens soon.

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

[quote=Nancy Cohen;585326]Glad you're having a fun time![/quote]

Thanks, Nancy. Having a BLAST!

Hope you, Mark, and the "kids" are surviving the fire hassles OK. Sounds like a pretty bad one even though the acreage is lower than one would suspect (at least according to what we've heard on the news...).

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

Dave,

Thank you for stopping by my log! And thank you for all you do too. I used to be a VFF, but did not have time to carry on with the duty after becoming an LEO.

Thanks about the L-1. It was wonderful to see in lecture and do in "hands on" what I had been reading about. Can't wait to hit my gymnastics cert later this month.....

Do you still get to play bass a bit? I'm temporarily taking a bit of time off, but have been keeping my "fingers in it" so to speak with an occasional stint on the church worship team. Awesome musicians up where I live!

Props to you on involving your Dad in CF! That is soooooo AWESOME! I see myself doing CF to some degree for the rest of my life......the beauty of scaling. 'Course, CF may make me such an animal that I'll be rockin' it with 2X BW dead lifts in my 90's! Is your dad posting on a log? I'd love to follow his progress. Please give him my best and give him a "high-five" for me!

The Glamazons truly are that - - and more! A couple of great people with a real passion for CF and an enthusiasm which is catching. As for Shana, she is incredibly articulate and has a way with descriptions......doesn't even have to demonstrate what it is she's talking about and yet you know [I][B]exactly[/B][/I] what to do......absolutely amazing!

DUs rock! I got a chance to play around with one of the Buddy Lee ropes Shana has at CFED........the short answer is........I need a new rope. Period. And a little more technique.

Take care!

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

Hey Steve. I'm soooo jealous of your travels, going to all the affiliates, getting to work out with the Glamazons, etc... You're just too :cool: !

I'm impressed you tried the push-press WOD with 135#s! It took me a long time to learn that you don't need to go all out (or try to PR) with every WOD. Instead of trying to PR with every WOD I've set a different goal of trying to be successful with every WOD. In other words: plan to do something that you [I][U]know[/U][/I] will be difficult, but you [I][U]know [/U][/I] you'll be able to finish per your personal Rx (regardless of time).

This approach might not work for some people because they may choose to take the easy way out. But, i know you wouldn't do that! If I finish a WOD and feel like I have more steam left to burn, I use it up working on technique.

Anyway, enjoy the rest of your travels and take some well deserved rest days! :)

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

Hey Steve! Just ckin' in! I'll be looking for your next post.

Isn't FF Dave the coolest?! He is awesome--what a great post :)

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

[quote=Stephen R. Lampl;585347]

As for Shana, she is incredibly articulate and has a way with descriptions......doesn't even have to demonstrate what it is she's talking about and yet you know [I][B]exactly[/B][/I] what to do......absolutely amazing!

DUs rock! I got a chance to play around with one of the Buddy Lee ropes Shana has at CFED........the short answer is........I need a new rope. Period. And a little more technique.[/quote]
Hey there stranger! Where are you now, Mr. Jet Setter!?
You are spot on with your description of Shana! Great review! She is awesome and so is Tommy, the other owner. I feel lucky, lucky, lucky!
And yes, the Buddy Lee rope is the only rope I can do DUs with! Couldn't do a single one before using the BL !

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

[QUOTE=Christin Street;588564]Hey there stranger! Where are you now, Mr. Jet Setter!?
You are spot on with your description of Shana! Great review! She is awesome and so is Tommy, the other owner. I feel lucky, lucky, lucky!
And yes, the Buddy Lee rope is the only rope I can do DUs with! Couldn't do a single one before using the BL ![/QUOTE]

and shana got a profile in the crossfit games website!!!

its amazing to work out at a box with trainers who actively coach you!!! i haven't been back to my local globo for two months now... I've handed in my notice to cancel my membership already!!

oh.. at the box I go to, everyone can do double unders.... theres one girl who does normal double unders, single leg double unders and double unders backwards in her warmup!!! I'm standing opposite her trying to string more than one without stopping!!! I threw away the rope in disgust and went to the rower instead... :ranting2:

our local kmarts were stocking the buddy lee ropes but no-one bought them and they were getting rid of them for AUD$10 a piece. went to find them, but all sold out... damn it..

carter

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

No access to a PC for a few days. Posting from my CrackBerry. I really AM all thumbs....GAW!

090510 - REST DAY. Last day in ATL, lots of family fun!

090511 - REST DAY - Travel back to CA.

090512 - another REST DAY. Lots to do @ daughter's up in Redding and no chance to work out.


090513 Wednesday
Short work out at globo near daughter's place.

Warm-up: Precor EFX546 Cross-trainer 10:00 / L3 / 150 watts / 150-160 spm / .95 mi.
CFWU (modified) X 2

WOD: Power Cleans 1,1,1,1,1,1,1. Post loads.
Warm-up; 45# X 15
Working:
95#, 105#(FX3), 95, 95, 95, 95, 95, 95. Not happy with these so kept weight here and worked on form. Tried for 5 X 5 work.
95# X 3, F4, F5. 95# X 3, F4. 95# X 4, F5. 95# X 2, F3.
Pull-ups: Dead hang: 4,5,4,4.
Kipping practice: 5,5,5.

090514 Thursday
@ CrossFit Redding
CF Redding warm-up
1000m Row - damper @ 7.5
Time: 3:41.6

WOD: "Salt Dog" FGB Style
3 rounds, 1 minute of each exercise with no rest between exercises. Rest precisely one minute between rounds. Score total reps for all rounds of:
Tire Flips
KTEs
Db Thrusters 20#
Score: 49, 34, 39 = 122.
This was WICKED - no question about it! Not whining here...just definitely feeling 2 weeks of questionable eating and limited workouts.

I'll catch up with everyone in a few days! ROCK ON!

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

It was a wicked WOD Steve... but you killed it!!! It was great seeing you again!!!

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

There is always SO MUCH to take in on your posts, it's awesome :) great work!

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

nice work at cf redding!!!!

dumbbell thrusters are not fun!!!!!! a very different stimulus to barbell thrusters!!!

carter

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

[QUOTE=Stephen R. Lampl;585335]Thanks, Nancy. Having a BLAST!

Hope you, Mark, and the "kids" are surviving the fire hassles OK. Sounds like a pretty bad one even though the acreage is lower than one would suspect (at least according to what we've heard on the news...).[/QUOTE]

Not huge acreage, but another 77 (or so) families lost their homes. I don't think we'll have another fire here this year...nothing left to burn. Oh, except the downtown area where I am! Yikes!

[QUOTE=Stephen R. Lampl;589060]No access to a PC for a few days. Posting from my CrackBerry. I really AM all thumbs....GAW!

090510 - REST DAY. Last day in ATL, lots of family fun!

090511 - REST DAY - Travel back to CA.

090512 - another REST DAY. Lots to do @ daughter's up in Redding and no chance to work out.


090513 Wednesday
Short work out at globo near daughter's place.

Warm-up: Precor EFX546 Cross-trainer 10:00 / L3 / 150 watts / 150-160 spm / .95 mi.
CFWU (modified) X 2

WOD: Power Cleans 1,1,1,1,1,1,1. Post loads.
Warm-up; 45# X 15
Working:
95#, 105#(FX3), 95, 95, 95, 95, 95, 95. Not happy with these so kept weight here and worked on form. Tried for 5 X 5 work.
95# X 3, F4, F5. 95# X 3, F4. 95# X 4, F5. 95# X 2, F3.
Pull-ups: Dead hang: 4,5,4,4.
Kipping practice: 5,5,5.

090514 Thursday
@ CrossFit Redding
CF Redding warm-up
1000m Row - damper @ 7.5
Time: 3:41.6

WOD: "Salt Dog" FGB Style
3 rounds, 1 minute of each exercise with no rest between exercises. Rest precisely one minute between rounds. Score total reps for all rounds of:
Tire Flips
KTEs
Db Thrusters 20#
Score: 49, 34, 39 = 122.
This was WICKED - no question about it! Not whining here...just definitely feeling 2 weeks of questionable eating and limited workouts.

I'll catch up with everyone in a few days! ROCK ON![/QUOTE]

Steve, very impressive to see a 50+ yr. old guy write this much on a crackberry!! Very impressive indeed. :rofl:

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

Hey Steve..
I'm just catching up on your posts!! Great job.. all around..
I love the "I'm not aging gracefully" thing, or whatever you said!! I agree!! :)
gotta love crossfit to humble us!! :)

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

[I][B]090515 FRIDAY[/B][/I]
[I]Got to work out again at CF Redding.......Gotta Love It! Thanks Kevin, Cubby, and Jordan!

[B]Warm-up:
Jump Rope Singles - 100 X 1. Tried for some DUs - Not today!
CF Redding Warm-up

WOD: "Cindy"
AMRAP 20:00 of:
5 pull-ups (rings)
10 push-ups
15 squats
TOTAL: As RX'd for 14 Rounds + 4 pull-ups, so I guess this is a PR....
[/B]Last full "Cindy" was 081118; 14 rounds + 5 pull-ups + 9 push-ups, but pull-ups were jumping.

[B]Squat Therapy:[/B] Took this training exercise from my session with Shana Alverson at CF East Decatur.
[B]Squat position bottom holds (weighted).[/B]
[B]10 reps. Held each one approx. 25 - 30 sec. [/B][/I][I]These allowed me (tight hams, etc). to work on the correct positioning at the bottom of the squat.[/I]
[I][B]Notes:[/B] "Cindy" showed me I definitely need work on all aspects of my endurance (both breathing and muscular). Pull-ups and push-ups were broken after about five rounds. Found that if I slowed down the squats, I was able to "hang in there" with all but about three sets unbroken and form improved. I seem to be constantly working at my breathing limits.
[/I]

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

[I][B]090516 REST DAY[/B]

[/I]Home from our travels..........loads of fun and great experiences, but there IS no place like home!

Thanks everyone for posting to my log. Sorry I haven't been good about getting back to ya'll, and visiting your logs......[I]

[B]Christin:

[/B][/I]Yes, you should feel lucky! I really look for you to go places! You are so motivated and your enthusiasm is catching. Add in the training from Shana and the sky is the limit! Again, I have to tell you how great it was to meet and work out with you and Keith![I]

[B]Nancy:

[/B][/I]Glad you weren't directly impacted by the fire. SB has had more that its fair share of bad licks in recent years. Hope you are right about any more.........

As for the CrackBerry........I cheat. I use the notepad to compose my posts and then copy and paste them on the blog. I've lost too many posts learning the hard way...:rofl:

[I][B]Keith:[/B][/I]

Dave is another CFer I'd love to meet - - you are right; his posts are great! Just wanted to say again what a privilege it was to meet and workout with you. Some of the "sparkly" has definitely rubbed off on me....:pepper:.

[I][B]Carter:[/B][/I]

Great to hear from you as always. While all the trainers I have had the privilege of working with are fantastic (and each has a different style of teaching), Shana got through to me better - - perhaps her methodology or cues got through my thick skull more easily......but things just simply "clicked." You and Christin are right about the BL rope. Its design is, I think, just more conducive to allowing better wrist action. I can get at least five to ten successful DU attempts to my one or so with my present rope. The BLs are (I think) about $16 US at Amazon.com....

Thanks for feedback about CF Redding. Yup...Db thrusters are hard. I experienced muscle failure in my left arm for the first time.......physically could not hoist the Db and/or lock out for a few seconds. CF Redding is a positively outstanding group of people. They have grown so much in the past several weeks that they are running out of room (physically) and with scheduling at their box. Seems all three trainers are busy most of the time now. They had twelve? working out at their 5:30 p.m. WOD the other day. Kevin was busy moving the pull-up system yesterday to make more room . . . even so, things are getting tight.

[I][B]Margo:

[/B][/I]It was great to see you again also. You and Alex have been "killing it" yourselves too (I saw him last time I was up there). You tow have come so far since I met you back in November of last year! Keep Rockin' On!

[I][B]Marianne:[/B][/I]

Thank you - - you are so kind! And you are so correct - - CF DOES humble us; but I think it humbles everyone. Wouldn't trade it for anything!!!

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

[QUOTE=Stephen R. Lampl;589877]
[I][B]Notes:[/B] "Cindy" showed me I definitely need work on all aspects of my endurance (both [B]breathing[/B] and muscular). Pull-ups and push-ups were broken after about five rounds. Found that if I slowed down the squats, I was able to "hang in there" with all but about three sets unbroken and form improved. I seem to be constantly working at my breathing limits.
[/I][/QUOTE]

Congrats on the Cindy PR Steve, and glad you made it back safe to Cali. The pace of my first ten minutes of Cindy vs my last ten minutes are worlds apart, and I usually don't try to go too fast on the squats. I seem to remember Leo S, the owner of Crossfit Evolution in sorta-nearby Longwood, FL, having a few entries in one of his CF related logs about controlled breathing WODs. I spent a couple minutes talking to one of CF Evos members that was competing in the Dirty South event, and he was mentioning how much of an elite mental competitor Leo is. He also brought up how he performs controlled breathing exercises in several of his WODs. I think it's somewhere on the CF Evo site. IIRC it's similar to "skip breathing" in SCUBA diving. Whatever he was doing, it seems to work for him-6"3" 230# and 7th at the Dirty South.

BTW Thank you Keith and Steve for the kind words:o

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

Dave,

You're welcome, and thank you for sharing your experiences with "Cindy" and about Leo S. I too had a very different first and second ten minutes - - got nine or so rounds the first ten and it darn near killed me to get the remaining five before the clock stopped.....

I have better days than others when I can seem to push through the fatigue or the mental barriers. A good amount of the strength and some of the technique are starting to come, but I just can't catch my breath, regardless of most of the WODs I undertake. I've got some ideas I'm going to play with, among them perhaps to look into some CF Endurance stuff.

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

[I][B]090517 SUNDAY

[/B]Took another much needed rest day today. Short on sleep. Diet getting back on track, so we'll have to see how I do this next week.
[/I]

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

hi steve....

thought I better answer your question bout taking a rest day before the gymnastics cert.

you will be worked at the gymnastics cert... i recommend taking at least two days off...

say hi to tucker for me!! tell him that daniel & tracy's gym is now up and running!!

cheers

carter

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

[quote=Carter Jee;590504]hi steve....

thought I better answer your question bout taking a rest day before the gymnastics cert.

you will be worked at the gymnastics cert... i recommend taking at least two days off...

say hi to tucker for me!! tell him that daniel & tracy's gym is now up and running!!

cheers

carter[/quote]

Carter,

Thanks for the info. I'll be sure to let Tucker know you say "hi" and about the gym.

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

[I][B]090518 MONDAY - - [/B][/I]Back home at the globo today.....
[I][B]
Warm-up:[/B][/I]
[B]Stationary Cycling[/B]: 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up[/B]:
Arm circles
10 shoulder pass throughs
10 body circles (each direction)
Trunk rotations (Steve's add-in)
5 full body circles (each direction)
20 push-ups
10 hollow rocks (Steve's add-in)
25 GHD sit-ups
25 back extensions
10 pull-ups
5 lunges (each leg)
25 squats
10 burpees

[I][B]WOD Warm-up:[/B][/I] [I][B]Dead lifts.....[/B][/I]
PVC X 15
45# bar X 15
135# X 10
185# X 5
225# X 3

[B][I]WOD: "Diane"
[/I]For time:
21-15-9 reps of:
225# DL
Hand Stand Push-ups [/B](subbed pike push-ups, since I can't do HSPUs yet).
[B]MY TIME:[/B] [B][COLOR=Navy]5:50 [/COLOR][/B][COLOR=Navy][COLOR=Black](I was hoping to break 10:00)! WOO HOO![/COLOR]
[/COLOR]
[I][B]Note: [/B][/I]This was my first "appointment" with "Diane." This felt like a truly balanced workout for me with just the right intensity - - I didn't run out of breath until I started to encounter muscle fatigue, so the breaks and the switches to push ups truly came at the right time. I did pike push-ups because they felt a bit more difficult than when I supported my legs up against the Smith Machine bar.

DL reps broken down as follows:
Round 1: 10, 6, 5 = 21
Round 2: 5, 5, 5 = 15
Round 3: 5, 4 = 9
Form felt good; wish I'd taken a video.....

[I][B]Pull-ups (all Dead Hang):[/B][/I]
4, 5, 4, 4, 3, 5 = 25. Arms shot from pulling, so calling it good for today!

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

WOW! I thiiiiiink you broke 10:00! Great job!!!!!!!!! :pepper:

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

[quote=Samantha Aurelio;590977]WOW! I thiiiiiink you broke 10:00! Great job!!!!!!!!! :pepper:[/quote]

Thanks, Sam. Talk about being caught off-guard.......Whoa!

BTW, have you heard Linda Ronstadt's collaborations with the Late Nelson Riddle; "What's New," "for Sentimental Reasons," and "Round Midnight?" (These were originally released on records followed quickly by a two-CD set titled "Round Midnight"). While I am not the biggest Linda Ronstadt fan, some of these arrangements showcase the best of her singing by far, in any genre, including folk and rock, where she got her start. Riddle's orchestrations are, of course, wonderful.

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

[QUOTE=Stephen R. Lampl;590997]Thanks, Sam. Talk about being caught off-guard.......Whoa!

BTW, have you heard Linda Ronstadt's collaborations with the Late Nelson Riddle; "What's New," "for Sentimental Reasons," and "Round Midnight?" (These were originally released on records followed quickly by a two-CD set titled "Round Midnight"). While I am not the biggest Linda Ronstadt fan, some of these arrangements showcase the best of her singing by far, in any genre, including folk and rock, where she got her start. Riddle's orchestrations are, of course, wonderful.[/QUOTE]

I have not actually. I LOVELOVELOVE For Sentimental Reasons, though. I'm YouTube-ing RIGHT now hah :) :) !!! :thanx:

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....