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

Benjamin R. Greene 07-28-2010 02:37 PM

Re: Steve's "I'm not aging quietly" log
 
I knew there had to be some logical explanation for your difficulties with OHS. It just didn't add up. You are a very strong guy, so your numbers on the OHS were just way out of whack. Well, now we know.

Good luck with the intense glute exercises. We know you will be sleeping on your stomach for a while.:)

Stephen R. Lampl 07-28-2010 03:29 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Benjamin R. Greene;818278]I knew there had to be some logical explanation for your difficulties with OHS. It just didn't add up. You are a very strong guy, so your numbers on the OHS were just way out of whack. Well, now we know.

[I][B]Good luck with the intense glute exercises. We know you will be sleeping on your stomach for a while.[/B][/I]:)[/quote]
Thanks, Ben. Yeah, I reasoned at least some performance issues could be attributed to a little posterior chain weakness. I didn't know things were as compromised.......

I think you're right about sleeping on my stomach - - the half hour of work today caused some pretty good "burning" in my butt....I just hope DOMS doesn't set in....

Helen Lawson 07-29-2010 06:19 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve. Poor glute recruitment is an issue in most people that sit for a living. The only thing that is worse than sitting at a desk is driving a truck (due to the clutch). I've worked through this issue with many clients and if you are consistent and do what the PT tells you you'll do great!

Marianne Urbanski 07-29-2010 05:37 PM

Re: Steve's "I'm not aging quietly" log
 
How's the gluts feeling? hope PT is working for you. I saw your post about the run.. I am glad to see you attempting something even when we are limited by what we can do, usually there is something we can sub in..
keep the faith!! :highfive:

Stephen R. Lampl 07-29-2010 06:55 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve. Poor glute recruitment is an issue in most people that sit for a living. The only thing that is worse than sitting at a desk is driving a truck (due to the clutch). I've worked through this issue with many clients and if you are consistent and do what the PT tells you you'll do great!

Helen,

I hadn't thought of that until I met with the PT last week at the eval session. 28 years in a patrol car and driving a desk will do that to you. And sticking with what the PT says will be no problem. I want this fixed so badly I can taste it. :D
----------------------------------------------------------------------

How's the gluts feeling? hope PT is working for you. I saw your post about the run.. I am glad to see you attempting something even when we are limited by what we can do, usually there is something we can sub in..
keep the faith!! :highfive:

Marianne,

The glutes are as sore as they've ever been without DOMS having set in due to some WOD that has trashed me......The run felt great - - and what's more is that I think it's becoming easier to run.....while I'm limited by how much I can tax my R/hamstring right now, I believe the PT will correct the conditions which cause hamstring failure and I'll be a better runner than I've ever been. Here's hoping anyway. And thanks!

Bill Hoogsteden 07-30-2010 07:05 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;819084]
...The glutes are as sore as they've ever been without DOMS having set in due to some WOD that has trashed me......The run felt great - - and what's more is that I think it's becoming easier to run.....while I'm limited by how much I can tax my R/hamstring right now, I believe the PT will correct the conditions which cause hamstring failure and I'll be a better runner than I've ever been. Here's hoping anyway. And thanks![/quote]

Hey Steve-
Glad to hear you have a diagnosis & that the PT seems to be working! [B]REALLY GLAD[/B] that it seem to be helping your runs! Keep the faith brother! ;)

Stephen R. Lampl 07-30-2010 08:13 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=William Hoogsteden;819581]Hey Steve-
Glad to hear you have a diagnosis & that the PT seems to be working! [B]REALLY GLAD[/B] that it seem to be helping your runs! Keep the faith brother! ;)[/quote]
Bill,

Many thanks for the continued encouragement! I'm thinking if this PT works out the way it's supposed to and I stick with the program, I'll stop tearing things!

Stephen R. Lampl 07-31-2010 11:54 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100731 SATURDAY - - REST DAY(S)....continued.

[/B][/I]Have ended up taking basically the whole week off.....[U]completely[/U], save for PT exercises and stretches. LOTS of DOMS in the lower and lateral glutes, which is what the physical therapist was hoping I'd target.

I'm looking at the bright side - - a little discomfort now means no more torn hammies later! 3, 2, 1, Ouch! :kicking0::run::D

Benjamin R. Greene 07-31-2010 01:44 PM

Re: Steve's "I'm not aging quietly" log
 
On the bright side, at least the DOMS shows the PT is hitting the right area. On the bad side, ouch, a whole week just targeting your glutes? No fun.

Stephen R. Lampl 08-01-2010 12:48 PM

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

You're right there! But in actuality, it will be a whole lot longer than just a week......I'll probably be working the glutes and hammies long after the PT is over with just to gain some equalization in the musculature. The physical therapist confirmed my evaluation - - I've got about a 3:1 or 4:1 quad to hamstring/glutes strength ratio. It should be about 1.2:1 (or about 60%/40%) roughly. That's why I'm ripping hamstrings and possibly why my SI joints are getting painful too.

Anthony Mattox 08-02-2010 07:44 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, sounds like everything is going well. Hang in there and be patient. God bless.
Tony

Nancy Cohen 08-02-2010 08:01 PM

Re: Steve's "I'm not aging quietly" log
 
I'll learn my lesson from you, Steve, and I'll be sure to continue doing hamstring and glute exercises.

Stephen R. Lampl 08-02-2010 08:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Anthony Mattox;820850]Steve, sounds like everything is going well. Hang in there and be patient. God bless.
Tony[/quote]
Tony,

Correct in that it is "so far, so good...." We'll see what next week brings when I have two sessions (or more) of PT. DOMS is finally wearing off, but the WOD today reminded me just how much I will benefit from the extra PC work and strengthening.

[quote=Nancy Cohen;820857]I'll learn my lesson from you, Steve, and I'll be sure to continue doing hamstring and glute exercises.[/quote]
Nancy, as active as I was through most of my career days and afterward, I was surprised about my weakness. I realized that sitting in a patrol car or at a desk all the time was bad, so I tried to make up for it, but obviously not enough and not in the proper manner.

Stephen R. Lampl 08-02-2010 09:08 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100802 MONDAY
[/B](Worked out at the globo-gym; work schedule preempted a workout at the box today....)

[B]Warm-up:
[/B][/I]800m run to 5.5 MPH (on hamster trainer, AKA treadmill).
DROM
Arm circles
Shoulder pass throughs
Body circles
Trunk rotations
10 push-ups
10 pull-ups (strict)
10 sit-ups
15 squat therapy (OHS)

[B][I]WOD: For time:
[/I][/B]400m run, then 21-15-9 of
Front Squats 95#/65#
Sumo dead lift high pulls
Push-ups
Finish with 400m run
[B]TIME = 16:26.[/B] [I]I subtracted about a minute from twice having to run up (and down) the stairs to the treadmill, reset it, enter my weight, and then have it slowly ramp up to 5.5 MPH....
Sets of front squats and SDHPs were broken due to oxygen debt. I believe that if I could get enough air, I could have powered through this WOD. I was tired going in and wanted to quit practically before I started, but then the lifts felt good and gave me a kick in the butt to get thru this.
[/I]

Stephen R. Lampl 08-03-2010 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100803 TUESDAY

Hamstring Rehab Day #15...
[/B][/I]800m walk
50m easy run / 50m walk X 8 (800m total). [I]
Concentrated on pulling for each stride (ala POSE) rather than pushing off. These were the most effortless 50m runs I think I've ever done. The PT and hamstring rehab work must be paying off.....[/I]

[I][B]Warm-up:
[/B][/I]400m run
DROM
Trunk rotations
Arm Circles
15 X Squat therapy
10 X Hip extensions
10 X GHD Sit-ups
10 X pull-ups
20 X Double unders (attempts....best was three in a row)

[I][B]WOD: For time:
[/B][/I]3 Burpees, then
50 X Wall Balls 20#/14#
50 X Double Unders (may sub 150 singles) [B]---> 150 singles[/B]
50 X Kb Swings (1.5 / 1.0 pood) [B]---> 1.0 pood[/B]
50 X Knees to Elbows
50 X Dead Lifts 95# / 65# [B]---> 75#[/B]
Do three (3) burpees at the top of each minute
[B]TIME = 18:57[/B]
[I]This [B]was[/B] the WOD from hell! Couldn't get DUs today to save my soul. Scaled Kb and DL weights just to be safe, though hamstring is doing much better. Had an unexpected back ache which made KTEs difficult - - got 15, ended up finishing them on the deck.[/I]

Stephen R. Lampl 08-04-2010 04:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100804 WEDNESDAY - - REST DAY

[/B]Physical therapy day today also. Had some DOMS setting in from yesterday's workout; pretty sore now with the glute and hamstring work at PT this morning. But it [U][B]is[/B][/U] working. It's also amazing how the targeted exercises really show up the specific weaknesses I need to address.

The lateral glutes and hip flexors are weak enough that my knees (particularly the right one, which I injured 3 years ago) want to dive inward when I do partial one-legged squats. Each session gets better, but it is hard work. I am really looking forward to where I'll be as I complete this course of PT.
[/I]

Stephen R. Lampl 08-07-2010 01:24 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100805 THURSDAY - - Unplanned Rest Day --
[/B]Full work day and pretty sore from Wednesday's PT.

[B]100806 FRIDAY
[/B]Physical Therapy. More SI Joint mobility work, glute and hamstring strengthening and stretching.

[B]Warm-up:
[/B][/I]250m Row
DROM
Arm Circles/Swings
Pass throughs
15 Squat therapy (OHS with 18# bar)
15 Push-ups
15 Ab-mat sit-ups
Stretching/Foam rolling

[I][B]WOD: Five Rounds for Time of:
[/B][/I]100m Sprint
25 Push-ups
25 Air Squats
[B]TIME= 11:44

[I]Strength/Skill Work:
[/I][/B]Dead Lifts:
[B]Warm-up[/B]:
3 X 5 X 115#
[B]Working[/B]:
2 X 5 X 205# - - [I]hamstring is definitely better - - no discomfort on these!

[/I]Overhead Squats:
[B]Warm-up:[/B]
PVC X 10
[B]Working:[/B]
2 X 5 x 18# bar
1 X 5 X 28#
2 X 5 X 38#
[I]Concentrated solely on form and working to stay over my heels. Improvements in my OHS are going to take a lot of time. PT has revealed I have little lower back flexibility and cannot "stuff" my rear back far enough with any significant weight overhead to keep the bar in the frontal plane. Looks like there are a LOT of "Cobra" position stretches in my future![/I]

Laurie Smith 08-08-2010 05:01 PM

Re: Steve's "I'm not aging quietly" log
 
Looks good in here! Keep working at it and you'll have it in no time.

Stephen R. Lampl 08-09-2010 12:32 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;823943]Looks good in here! Keep working at it and you'll have it in no time.[/quote]
Thanks, Laurie! Just gonna keep whittling away at it! I just hope to be able to get enough weight overhead by next spring to be competitive......

Stephen R. Lampl 08-09-2010 09:32 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100809 MONDAY

[/B]First time back at the workouts in a few days......work and CF schedules conflicting......

[B]Warm-up:
[/B][/I].85 mile walk / run (on treadmill). Got to 7.0 MPH for a bit (didn't look at timer), and leg/hamstring felt good.
DROM
Trunk Rotations
Harley Kicks
Arm Circles
Shoulder Pass Thrus
Pull-ups: 10 strict (5, 4, 1), then 10 Kipping
Push-ups CF style (hands off the deck) x 15
Ab-mat sit ups X 25
Squat therapy x 25

[I][B]WOD: Strength / Skill.

[/B][/I][B]Shoulder Press 5, 5, 5, 5, 5.
[/B][U]Warm-up: [/U]
45# X 10
65# X 5
75# X 5
[U]Working:[/U]
85# X 5
95# x 5
105# x 5
115# X 4, fail 5
110# X 5

[B]Hang Power Cleans 5, 5, 5, 5, 5.
[/B][U]Warm-up[/U]
45# X 10
65# X 5
[U]Working:[/U]
95# X 5
105# X 5
115# X 5
115# X 5
115# X 5.

[I]Worked at trying to keep form strict on the HPCs. Shrugs got hard toward the end. Also tried to make quick transitions to the rack position and catch the heavier weight a little lower. Here's a video of the last set at 115#....(w/f/s) [/I][URL]http://www.vimeo.com/14020626[/URL]

Marianne Urbanski 08-10-2010 06:37 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Stephen R. Lampl;824623][I][B]100809 MONDAY

[/B]First time back at the workouts in a few days......work and CF schedules conflicting......

[B]Warm-up:
[/B][/I].85 mile walk / run (on treadmill). Got to 7.0 MPH for a bit (didn't look at timer), and leg/hamstring felt good.
DROM
Trunk Rotations
Harley Kicks
Arm Circles
Shoulder Pass Thrus
Pull-ups: 10 strict (5, 4, 1), then 10 Kipping
Push-ups CF style (hands off the deck) x 15
Ab-mat sit ups X 25
Squat therapy x 25

[I][B]WOD: Strength / Skill.

[/B][/I][B]Shoulder Press 5, 5, 5, 5, 5.
[/B][U]Warm-up: [/U]
45# X 10
65# X 5
75# X 5
[U]Working:[/U]
85# X 5
95# x 5
105# x 5
115# X 4, fail 5
110# X 5

[B]Hang Power Cleans 5, 5, 5, 5, 5.
[/B][U]Warm-up[/U]
45# X 10
65# X 5
[U]Working:[/U]
95# X 5
105# X 5
115# X 5
115# X 5
115# X 5.

[I]Worked at trying to keep form strict on the HPCs. Shrugs got hard toward the end. Also tried to make quick transitions to the rack position and catch the heavier weight a little lower. Here's a video of the last set at 115#....(w/f/s) [/I][URL]http://www.vimeo.com/14020626[/URL][/quote]
NIce work, Steve!! love the video!! HOpe you are feeling back to normal soon!!

Nancy Cohen 08-10-2010 10:33 AM

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

Stephen R. Lampl 08-10-2010 12:27 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Marianne Urbanski;824757]NIce work, Steve!! love the video!! HOpe you are feeling back to normal soon!![/QUOTE]

Thanks, Marianne. Getting better every day, though the PT is hartd work. After a couple of things I was shown and then "emulated" them, I was glad I didn't have a workout following immediately!

[QUOTE=Nancy Cohen;824928]Nice video![/QUOTE]
Nancy (and Marianne), thanks on the video. I am hoping the form looks reasonably decent. I've understood that if I can get a good HPC, then the cleans from the ground should go up exponentially. Heres to hoping
!

Stephen R. Lampl 08-10-2010 11:46 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100810 TUESDAY - - Physical Therapy

[/B][/I]Long PT session today. Thought about working out later on, but my body said [B][U]don't even go there[/U].....

[/B]I am learning so much that I thought I'd log (and share) some of my experiences.
[B]
[I]Warm-up:[/I][/B]
10:00 on the elliptical trainer. Setting the PT used was higher than I have ever used before, even on a workout......Thank you CrossFit!
[B][I]Then[/I][/B].....
[B]Stretching cage:[/B]
[U]Passive calf stretch[/U], 30 seconds each leg X 2
[U]Passive hamstring stretch[/U], 30 seconds each leg X 2
[U]Passive thoracic spine stretch[/U], reaching directly overhead to opposite side and bending only from T-spine. Do not force. Hold 30 seconds X 2 by each side.
[B]Active work:[/B]
[U]Partial one-legged squats[/U] with non-supporting leg on glider pad, arms straight and pulling from front down to sides on bands. Glide forward, back, then to side, then transversely to rear. 10 X 2 for each side.
[U]Lateral side bends[/U] (for thoracic spine) to either side, touching a target. Do not bend at hips. 10 X 1 by each side.
[U]Transverse rotations with med ball[/U] (10#) to outside with partial one-legged squats using other leg for balance only (leg straight and off ground). Stand on soft surface (advanced). Sub: stand directly on floor. 10 x 1 X each side rotating to target at approx 3' height. Keep knee on supporting leg over foot/toe during squat.

The PT and I spent a lot of time discussing the importance of a good warm-up followed by [U][B]passive[/B][/U] stretching in both the frontal (side to side/laterally) and saggital (forward/backward) planes, as well as the transverse, or rotational plane. This is basically all three axes. As CrossFitters, we do a lot of dynamic range of motion (DROM) stretching and our workouts take advantage of our best range(s) of motion. Unfortunately (as in my case), the facet joints in my T-spine are basically getting "slammed" open and closed because I have not passively stretched and prepared my spine to handle dynamic ROM movement. Additionally, exercises like kipping pull-ups which take advantage of our ROM through the saggital plane are hard on my back because of my lack of flexibility.

We finished the session with a standing Piriformis stretch, which I have never performed. Immediately on stretching the left side, I felt my lower thoracic spine pop about seven times in different places and felt immediate relief in my right side SI joint. Don, (my PT) explained how everything is interconnected and the passive, followed by dynamic stretching and active strengthening work I am doing will help correct my deficiencies muscle imbalances and eventually relieve SI joint pain.

Benjamin R. Greene 08-11-2010 01:25 AM

Re: Steve's "I'm not aging quietly" log
 
Hey, great video. You look pretty burly, bro! Keep up the good work!

That stretching stuff just sounds miserable. Does it hurt? I tried doing yoga for a while and decided I would rather do burpees, and you know I just HATE those.:devil:

Stephen R. Lampl 08-11-2010 02:05 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Ben! No, the stretching stuff doesn't really hurt, just the exercises targeting the hams and particularly, my weak glutes.
[I][B]
100811 WEDNESDAY - - REST DAY

[/B][/I]Took about 10 minutes:

Muscle up progressions (pull into transition to pushing down) using lat pull-downs.

3 X 10 X 70#. Used overhand, close grip, elbows in. These were hard! The transition to push told me where I need to be working.

Also did "initial" lat pulls (1/4 distance pull-downs) at heavier weight.

3 x 5 X 135#.

Dave Coughlin 08-11-2010 04:41 PM

Re: Steve's "I'm not aging quietly" log
 
Keep up the disciplined PT, Steve. I know you must be itching to get back into full-scale WODs; however, consider this PT reinforcements to the foundation of your fitness. It will pay dividends for the longterm.

:shrug:Sorry, that's all I got in terms of my rah-rah stuff;)

Best of luck!

Stephen R. Lampl 08-11-2010 07:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;825799]Keep up the disciplined PT, Steve. I know you must be itching to get back into full-scale WODs; however, consider this PT reinforcements to the foundation of your fitness. It will pay dividends for the longterm.

:shrug:Sorry, that's all I got in terms of my rah-rah stuff;)

Best of luck![/quote]
Dave, my friend, I consider this to be as much of a rah-rah encouragement kick in the butt as any other! While I am probably losing a little ground in some aspects of the CF routines, I know I am getting stronger in the posterior chain end of things. Also, I hope my form was decent, but the HPCs I did the other day felt better than ever before - - I just lose steam quickly when it comes to getting a powerful shrug, so I know that's where I have to do additional work.

Keep up your great work too - - I'll get back to your log one of these days when I have time to breathe. Be safe!

Stephen R. Lampl 08-13-2010 07:57 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100813 FRIDAY

0730 a.m.: Physical Therapy

0900 a.m.: CF Sonora Class
[/B][/I][I]First metcon WOD in seven days, with varying work schedule and physical therapy seeming like a workout in and of itself.....

[B]Warm-up:
[/B][/I]800m run (ran the whole thing, not stopping. Hamstring felt great!).
DROM
Arm circles
Pass throughs
2 X each of the following:
10 X Hip extension
10 X GHD sit-ups
10 X OHS 45# bar[B] ---> 18# bar
[/B]10 X Pull-ups; 10 strict (dead hang), 10 kipped.
25 Double unders - - first set, couldn't chain even two in a row, last set, did "single-double, single-double. [B]Got 24 in a row - a PR[/B], (the best I've ever done on these is 3!).

[I][B]WOD: Five rounds for time of:
[/B][/I]5 Push press 95#/65#
7 Burpees
9 Kb Swings 2 Pood/1 Pood[B]---> 1.5 Pood
TIME = 9:25
[/B][I]Back was really sore from the PT earlier in the morning, so the burpees were really slow and broken.[/I]

Tamara Cohen 08-15-2010 10:12 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;827199]800m run (ran the whole thing, not stopping. Hamstring felt great!).[/QUOTE]

:pepper:

Awesome!

Stephen R. Lampl 08-16-2010 09:56 PM

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

[I][B]100816 MONDAY

[/B]Energy level has been in the basement; either fighting a bug or severe fatigue, so I wisely (I believe) have laid off working out and perhaps avoided injury. I really miss it, but need to get fully on my feet. We'll see how physical therapy goes tomorrow a.m......
[/I]

Stephen R. Lampl 08-17-2010 03:05 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100817 TUESDAY

Physical Therapy this morning. [/B]More mobility and stretching of the posterior chain, piriformis, glutes, and hamstrings, with awareness and concentration being given to working in all three planes - - saggital, frontal, and lateral. The PT really seems to be working, but man, is it HARD! I sweat just as much (or almost) as when I'm hitting a WOD!

[/I][B]CrossFit Sonora...

[/B][I][B]Post PT skill work:
[/B][/I]Burgener warm-up (PVC)
Hang Power Snatch X 5 X 5 - PVC warm-up of 10 reps.
45# X 5
55# X 5
65# X 5 X 3 sets

[B][I]Warm-up:
[/I][/B]50 Double Unders - did single/double, single/double, got 20 in a row!
DROM X 15
Pass throughs X 15
Back Ext X 15
GHD sit-ups X 15
Goblet squats X 15 X 35 pounds
Pull-ups X 15 (strict) - 3 sets of 5 reps each
Wall balls X 15 X 20#
Samson stretch / foam rolling

[I][B]WOD: For Time:
[/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate
[/B]800m run
35 KTEs
17 Box Jumps 36"/24" [B]---> 20"
[/B]35 Pull-ups
75 Ab-mat Sit-ups (unanchored)
35 Hang Power Snatch 75#/45# [B]---> 65#
TIME= 21:59
[/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Good call on my part....this was really challenging, but at least I got through it.[/I] [I]I really enjoyed doing the hang power snatches and think I might be able to do these well with some good weight as I learn to better get under the bar.[/I]

Laurie Smith 08-17-2010 03:24 PM

Re: Steve's "I'm not aging quietly" log
 
Great job. Looks like a lot of work!

Stephen R. Lampl 08-17-2010 03:30 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Laurie Smith;829050]Great job. Looks like a lot of work![/quote]
Thanks, Laurie. It was......for a guy who's done like 3 workouts in 2+ weeks.....geez, I'm becoming a SLACKER!

Birthday WODs are [U][I]always[/I][/U] a creative endeavor. Seems like the baddest WODs are for birthday celebrations. I hate to think of what Nic will come up with for my 60th......

Stephen R. Lampl 08-18-2010 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]100818 WEDNESDAY - - REST DAY as Rx'd.

[/B]Did just a quick little strength and skill workout between between errands this afternoon.

[B]Warm-up:
[/B][/I]Double Under Practice: Work until reaching 25
Arm Circles / Pass Throughs
Lat pull-downs 1 X 10 X 70#
Pull-down to Press-down (muscle up training) progression 1 X 5 X 70#
Pull-ups - Strict (dead hang) 1 X 5

[I][B]Working:
[/B][/I]Pull-ups - weighted X 20#, rest 90 seconds between each set.
2, 3*, 2, 3*. (* = underhand grip).
Kipping pull-ups: 6, 10, 5, 5, 10. Number of pull-ups per set limited by skin/callouses bunching up while grabbing small diam. pull-up bar.....OUCH!
Butterfly kipping pull-ups - - attempts: 5, 5. These were so ugly I quit while I was behind....:rofl:

Rope/cable pull-downs to press down progressions (for muscle up training)
1 X 10 X 85#
1 X 5 X 130#
1 X 4 (fail 5) X 130#
[I]The idea behind these is to see if I can gain more strength for the transition from the pull up to the press-down/ring dip for the muscle up.
They were difficult, at any rate.[/I] ...

Double Under Practice (again!). Tried some single/doubles but kept tripping. Switched to straight DU attempts and consistently got three in row before tripping. Worked until I got [B]5 X 3[/B] [B](PR for consistent sets) [/B]with no other misses in between.

[I]Great day all around today. Very happy with my progress, especially given a rest day and my tendencies to overdo.....:pepper::pepper::pepper:[/I]

Helen Lawson 08-19-2010 11:10 AM

Re: Steve's "I'm not aging quietly" log
 
Steve, you've been doing TONS of work! If the PT is leaving you sore & you're doing WODs on top of it a few days a week then you are doing great! :highfive:

Try to give yourself a few days a week without being sore at least! Your entire body needs a break now and then!

Nancy Cohen 08-19-2010 11:46 AM

Re: Steve's "I'm not aging quietly" log
 
Did I hear you mention birthday?! 60?! Oh boy! :)

Laurie Smith 08-19-2010 12:00 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Nancy Cohen;830388]Did I hear you mention birthday?! 60?! Oh boy! :)[/QUOTE]

Birthday?! That means CAKE!!!!! :D

Stephen R. Lampl 08-19-2010 10:30 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;830362]Steve, you've been doing TONS of work! If the PT is leaving you sore & you're doing WODs on top of it a few days a week then you are doing great! :highfive:

Try to give yourself a few days a week without being sore at least! Your entire body needs a break now and then![/quote]
Helen,

Thanks so much! You always have kind words and great advice for me. I feel quite good and my hamstring has all but quit bugging me. I've only actually gotten in about three, maybe four WODs in the last two weeks or so, but I am trying to throw in a bit of skill or strength work here and there. The soreness seems to be from the PT; the PT assistant and I talked about that a bit today and he feels (as do I) that the soreness is primarily from working the muscles and increasing (slowly) mobility in the problem areas, with a bit of resulting "protest" and a little imflammation from all the work. The WODs and other work for the most part seem to be helping.

Stephen R. Lampl 08-19-2010 10:33 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;830388]Did I hear you mention birthday?! 60?! Oh boy! :)[/quote]

[quote=Laurie Smith;830405]Birthday?! That means CAKE!!!!! :D[/quote]
Laurie and Nancy,

Both of you are too funny. At the mere mention of a possible BIRTHDAY you abandon all thoughts of Paleo.......:rofl::rofl::rofl:

Actually, my B-day is in December - - I was just relating our coach's penchant for coming up with these devious birthday wods.....


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