Re: The Bassman's Log (Steve Lampl)
 

[U][B]Friday, 12/26/08:[/B][/U]

[I][B]WOD:
[/B]Snow shoveling and snow blower "wrangling." 8" of new snow.....Lots of ice underneath. [B]Time = 3 hrs 15 min approx.[/B]
2/3 of time spent shoveling ice/snow by hand. Est weight of some chunks, 60 - 80 lbs. Really felt this and was pretty spent when done, so I made this a WO. Thank you, CF!! I could have never done this last year.....

Bring on the Virtual Shoveling WOD....I think I'm ready.........

[B]Nutrition:

Breakfast:[/B] (Late - - day after Christmas....)
1/2 C cottage cheese
1/2 C blueberries
16 oz coffee w/cream and stevia

[B]Dinner:
[/B]Peanut butter and jelly sandwich - - not feeling very well. I think I got dehydrated working in the snow.......so drinking LOTS of water for the rest of the day.
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Erin Davidson;478812]YAY SNOW SHOVELING~! :snow:

[B][COLOR=SeaGreen]Merry Christmas, Steve![/COLOR][/B][/quote]

Hi Erin,

I think this may have become my main WOD of late........I [I][B]LOVE [/B][/I]the snow - - love to work in it, play in it, shovel it, etc........After the WO I had with it today, I thought about going to my globo to do the WOD...........I thought only VERY briefly. Not happening. I am WIPED......

Hope your Christmas was a blast!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Justin McGinley;479640]Awesome. I haven't built a snowman a years. Always a good time.[/quote]

Hi Justin,

Hope you had a great Christmas. I have been having an absolute blast. Daughter and I played in the snow yesterday and again this morning, before I shoveled and blew chunks (ice, that is....). One of the county plows had come by last night and with the hard freeze overnight, the street in front of our house was really slick. Snow dish and toboggan FLEW down the hill.......once without me after I got dumped. Daughter and I went all the way to the bottom of the hill - - cross traffic there and a bit too dangerous with all the ice berms built up from plowing, so we cut things short.

One is never too old to have such fun.......

Re: The Bassman's Log (Steve Lampl)
 

[U][B]12/27/08:[/B][/U]

[I][B]REST DAY.
Hung out with family........daughter has to head home tomorrow....:(

Nutrition:
Brunch:
[/B]Large green salad with turkey....
Est 2 C + lettuce/mixed greens
4 oz approx. turkey
1/4 C bacon pieces (left over from basting turkey)
1 Tbsp blue cheese crumbles
2 Tbsp cabernet vinaigrette dressing

[B]Dinner:
[/B]Thai Curry-mango Chicken - homemade (Thanks, Jen - - my daughter!!).
Approx. 4 - 5 oz. curry-mango chicken
1/2 C approx. steamed brown rice
Medium dinner salad (1.5 C approx. lettuce)
1 Tbsp blue cheese crumbles
2 Tbsp Cabernet Vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp homemade, natural peanut butter

[B]Water:
[/B]96 oz. Trying to increase intake.....
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Send some of that snow down here! It's muggy and rainy.:(
Food logs looks good! Smart choices aren't easy this time of year.

Re: The Bassman's Log (Steve Lampl)
 

Stephen,

You make SNOW sound fun! The only time I like snow is when I'm skiing on it!

Your family sounds great. Please tell your daughter to send me some of that thai curry-mango chicken. yummy.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;480286]Send some of that snow down here! It's muggy and rainy.:(
Food logs looks good! Smart choices aren't easy this time of year.[/quote]

I wish I could, Christin. Talked to my brother on Christmas day - - he said it was raining and about 60 degrees at his place in Fayetteville.

Thanks for the props on the food log. It sure is difficult to be good, especially with all the chocolate which came my way on Christmas. Going to be smart and give it (well.....OK, not ALL of it) to someone else.....

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;480375]Stephen,

You make SNOW sound fun! The only time I like snow is when I'm skiing on it!

Your family sounds great. Please tell your daughter to send me some of that thai curry-mango chicken. yummy.[/quote]

Oh gosh, Nancy! I cannot tell you how much I [I][B]LOVE[/B][/I] snow. My favorite times (and those which I believe I miss from the job more than anything else) were when I was standing out in the snow on chain control duties. I had a blast. People I would stop to check if they had chains would ask if I was cold, etc. I'd tell them, "No" and have this ****-eating grin on my face......

Yup....have a great family...thanks! Chery (my wife) and Jen (daughter) are such blessings......

Recipe for the Curry Chicken will follow soon. I can't seem to find it right now.

Re: The Bassman's Log (Steve Lampl)
 

[I][B]Jen's Mango Curry-Chicken Recipe:[/B][/I] [I][B]Serves 4.[/B][/I]

4 boneless, skinless chicken breasts, cubed
1 10 -14 ounce can coconut milk (use less for a thicker sauce)
2 mangos, cubed and divided
1 tsp - 1 Tbsp curry powder (to taste)
1 Tbsp oil (olive or coconut preferred)
1 - 3 green onions, sliced thinly
___________________________________________________________
Saute' chicken in oil using large skillet or wok. Meanwhile, puree' one mango and coconut milk in blender. Once chicken is browned, add mango/coconut puree' and bring to a boil. Add curry powder and simmer until the mixture reduces and reaches the desired thickness. Pour into serving dish and top with remaining mango and green onion.

Best served over steamed rice! Enjoy!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Monday, [/B][B]12/29/08:[/B][/U]

[I][B]Back at it with a vengence! Geez, I love this stuff!!!!

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6. mi / HR to 100.
[B]CFWU X 3. [/B]Added Trunk Rotations.For pull-ups, did [B]5 DHPUs[/B] [B][COLOR=Red](PR!) [/COLOR][/B][COLOR=Red][COLOR=Black]and 2 X 5 kipping pull-ups. GHD situps were 1 X 10 (regular), 2 X 10 weighted (20#). Back extensions were 2 X 10 regular, 1 X 10 weighted (+20#).

[B]WOD: Post Loads for:
Shoulder Press: 1,1,1,1,1.
Push Press: 3,3,3,3,3.
Push Jerk: 5,5,5,5,5.
[/B]
[B]SPs: WU = 45# X 15, 65# X 5
95#, 115#, 120#, [COLOR=Red]125# (PR!)[COLOR=Black], 130 (F), 125#
PPs:
105#, 110#, 120#, [COLOR=Red]130# (PR!), 135# X 2 (PR!), [COLOR=Black](Failed on 3rd rep).
[/COLOR][/COLOR][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black][B]PJs:
110#, 115#, 120# X 3 (F 4 and 5). I think the 120# PJs were a PR, but I don't know for sure. Form got UGLY!! Dropped to 95# and did 2 X 5 with good form.
[/B]Cool Down......45# X 25 (shoulder presses).

[B]Platform Jumps (Box Jumps with no box...). 18"
10 X 3.

GTG Kipping Pullups......
4, 5, 4, 4, 5, 5, 5, 5, 5, 5, 5, 5, 5. = 62!!! :pepper:

[/B]What a great day! I thought that with the poor eating and lack of consistency to my WO schedule over the past three weeks, I'd really fall behind. Don't know how the metcon stuff will go, but I felt strong today!

I am going to repeat the last three weeks (13 - 15) however, due to the broken WO schedule.
[/COLOR][/COLOR][/COLOR][/COLOR]
[/COLOR][/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

Wow! That is a smoking work out! PRs all over the place and great kipping pullups.

Did your daughter get home okay? I can't imagine my kids leaving home. Of course that is what eventually happens, but it is so hard to imagine at age 3 and 5!

Re: The Bassman's Log (Steve Lampl)
 

Thanks, ET!! Felt great - - I thought I would lose so much ground.....

Thanks for asking about Jen. She made it home safely - - very little northbound traffic on Sunday, so she was really surprised. And you are so correct; everytime she leaves or we have to leave after visiting her, it's just so hard. We're very close, and even when they're all grown up, they're still your little ones!

Re: The Bassman's Log (Steve Lampl)
 

[I][B]Nutrition for 12/29/08:[/B][/I]

[I][B]Pre-WO:
[/B]16 oz coffee w/creamer and raw sugar.
[B]
Breakfast [/B](Post WO):
Protein shake, 20g protein + 8 oz 1% milk.
2 oz. cold turkey

[B]Lunch:
[/B]1/2 C cottage cheese
1/2 C blueberries

[B]Dinner:
[/B]2 slices garlic pepperoni pizza (DiJorno's). Good, but I need to get away from this stuff. Pizza and dark chocolate are my downfallls......

[B]Water:
[/B]96 oz.

______________________________________________________________

[/I][U][B]Tuesday, 12/30/08[/B]:
[/U][B][I]Warm-up:
[/I][/B][I]Stationary Cycling: 10:00 / L3 / 100 PRM / 2.6 mi. / HR to 108
CFWU X 3, plus trunk rotations.

[B]WOD:
"Cindy" AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats

3 rounds in 3:15 as Rx'd.[/B] Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.

[B]"Annie" 50 / 40 / 30 / 20 / 10 Double Unders/Sit-ups for time.
[/B]Since I get about 1 DU per every 30 or 40 singles, I did singles.
[B]Time = 9:19 for:
100/50, 80/40[/B][B], 60/30, 40/20. 20/10 singles/sit-ups.
[/B]Rope was too short, so LOTS of tripping and hitting the back of my head. Sit-ups were unbroken for first 50, broken at various points thereafter.

[B]Tabata Squats:
16, 16, 14, 12, 11, 12, 12, 12 = [COLOR=Red]105-PR. [/COLOR][/B][COLOR=Black]Had to fight for this one - - pretty tired.

[B]Weighted Push-ups:
45# X 10 X 2[/B] (unassisted), [B]3rd set [/B](spot on last two reps)[B].[/B]
[/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;481931]
3 rounds in 3:15 as Rx'd.[/B] Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.
[/QUOTE]

That really sucks, you were off to such a good start too, absolutely flying. Keep up the good work

Re: The Bassman's Log (Steve Lampl)
 

[quote=Steven Crawford;481934]That really sucks, you were off to such a good start too, absolutely flying. Keep up the good work[/quote]

Steven,

Thank you! I can't be too upset; the guy has [U]lots[/U] of experience with lifts and exercises and has helped my before.

Re: The Bassman's Log (Steve Lampl)
 

Stephen,

I was reading your Best & Worst of 2008 on Christin's log, and I was amazed at how many things on your list, I identified with....and things as diverse as "the vette" :) to watching your elderly dad :( and many of the others on your list.

Re: The Bassman's Log (Steve Lampl)
 

It has been an amazing year, Nancy. There are probably some things which were more serious "worsts" which I cannot as of right now remember. That is just as well.....

Have the happiest of New Year's! I expect to see more great things from you for '09!

Re: The Bassman's Log (Steve Lampl)
 

[SIZE="3"][COLOR="Red"]Happy New Year! [/COLOR][/SIZE]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;482369][SIZE=3][COLOR=Red]Happy New Year! [/COLOR][/SIZE][/quote]

Back atcha, E!! Best to you and yours. BTW, I'm considering coming down to CF SD for the Level I cert at the end of Feb. Gotta see how it and my work schedule (IF my job comes through) stack up....A little apprehensive about going to a cert tho - - I'd probably be the oldest one there and one of the weaker guys.....

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Tuesday 12/30/08 Nutrition:[/B][/U]

[I][B]Breakfast:
[/B]Protein Power Bar (23g)

[B]Lunch:
[/B]1/2 C cottage cheese
1/2 C wild blueberries
1/2 piece cold garlic pepperoni pizza

[B]Dinner:
[/B]5 oz flank steak, BBQ'd
1/2 C broccoli in cheese sauce (Green Giant)
Large dinner salad w/blue cheese crumbles and 2 Tbsp Cabernet vinaigrette.

[B]Snack:
[/B]1 medium braeburn apple
2 Tbsp natural homemade peanut butter

[B]Note: [/B]Think I'm catching my wife's cold........BLEH!!
_____________________________________________________________
[B]
Wednesday WOD 081231 [/B](at CrossFit Modesto: Thank you, Denise and Mike Choate!)
[B]
Warm-up X 2:
[/B]Run approx. 200 meters around complex, 5 burpees, 15 sit-ups, 10 squat jumps.
[B]
(Fight Gone Bad)
3 rounds of 1 minute each of:
Sumo Deadlift High Pulls - 75#
Push Press - 75#
Box Jump 20"
Rowing (Calories)
Wall Ball Shots (20#)

75 / 74 / 67 = 216
[/B]12# wall ball.
16" BJ
Used 75# for SDHPs (all 3 rounds)
Used 75# for PPs first two rounds, scaled back to 55#, 3rd round.

[B]Note:[/B] RATS! REALLY wanted to get 300 as Rx'd.......think I might have had a chance if I wasn't so stiff, sore, and fighting a cold. Here's to dreaming and next time!!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Great to hear that you made it to an affiliate for a WOD yesterday!

Happy New Year!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;483139]Great to hear that you made it to an affiliate for a WOD yesterday!

Happy New Year![/quote]

Thanks, Carla! It was a great "end of the year" experience. It puts a whole different light on doing a WOD instead of working out at a globo.....

Have a great day!

Re: The Bassman's Log (Steve Lampl)
 

Happy New Year to you as well.

Lots of great work recently. Looks like you are on a roll.

Re: The Bassman's Log (Steve Lampl)
 

I just looked over your log for the past few days. GO Stephen!! Awesome stuff I'm seeing!! :pepper: Keep it up. You are an inspiration. :)
btw, thanks for visting my log :D
I like your new avatar.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Justin McGinley;483185]Happy New Year to you as well.

Lots of great work recently. Looks like you are on a roll.[/quote]

Thanks, Justin. I don't know if I'm on a roll.......feel like I've eaten a few lately, though.....:D. Really, I can't tell you how much I appreciate the props!

Take care!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Keith Walker;483197]I just looked over your log for the past few days. GO Stephen!! Awesome stuff I'm seeing!! :pepper: Keep it up. You are an inspiration. :)
btw, thanks for visting my log :D
I like your new avatar.[/quote]

Thank you, Keith! I love visiting you log. Some of your comments are just simply hilarious, and yet you always say the important and encouraging things.....Ah Yes......the mark of a good trainer too. If I'm ever down in the ATL / Fayetteville Area, I will look up your gym and drop in for a spinning class for sure.......

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thursday, January 1, 2009:

[/B][/U][B][COLOR=Purple][SIZE=5][I]HAPPY NEW YEAR TO ALL!
[COLOR=Black][SIZE=2]
REST DAY TODAY......
[/SIZE][/COLOR][/I][/SIZE][/COLOR][/B][COLOR=Purple][SIZE=5][I][COLOR=Black][SIZE=2]Got one heck of a cold today, so stiff and sore I can hardly move, but it's too beautiful outside here to sit inside on my "conosserator." Went and tried to get the kinks out....

[B]Warm up:
[/B]Slow walk and arm circles.......approx. 1/4+ miles.

[B]Walk/Slow Run (untimed)
10 rounds of[/B]
Approx. 400m/.25 miles.
20 push-ups (all unbroken - - Yea!!!)
20 squats (all unbroken - - Yea again!!).

[B]Total distance: 2.5 miles approx. Took about 1 hour.
Note:[/B] R/Knee felt the best it's been since before I tore it up in April, 07.

Still stiff and sore, but happy I got out....
[/SIZE][/COLOR][/I][/SIZE][/COLOR]

Re: The Bassman's Log (Steve Lampl)
 

Hi Stephen,

Happy New Year, of course!

Nice January 1st workout. Great going on the 20 unbroken push-ups!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]MY 2009 "BY YEAR-END" GOALS[/B][/U][U][I]Bringin Forward from 2008 - Goals to Reach by March 7, 2009 (my 6 month CF anniversary)[/I][/U]

1. 50 push-ups - unbroken
2. 5 Dead-hang pull-ups [COLOR=Red](reached this goal 12/29/08)[/COLOR]
3. 1.5 BW Dead Lift
4. 10 kipping pull-ups, unbroken [COLOR=Blue](revised downward from 21)[/COLOR]
5. Bodyweight Bench Press
6. Weight down to 195#. Currently at 203, but adding lots of muscle.
7. Be able to do a "Fran" regardless of time [COLOR=Red](reached goal 11/14/08 with a "Fran Lite" in 5:01). [COLOR=Blue]Revising to do a "Fran" as Rx'd by March 7.
[COLOR=Black]8. Run one mile in 8:00 if knee OK. [COLOR=Blue]Revising to attempt one mile run unbroken regardless of time.....
[COLOR=Black]9. If tested, Body Fat below 20%.
10. If R/knee OK, attempt 275# squat. [COLOR=Blue]Revising to just attempt a good, clean squat series. Form has been a problem.

[COLOR=Black]_____________________________________________________________

[I]Goals for the Remainder of the Year:

1. 21 unbroken, kipping pull-ups
2. Sub 5:00 "Fran" as Rx'd
3. 100 air squats, unbroken
4. Run an 8:00 mile
5. Body weight back squat
6. 150# shoulder press
7. 20 DHPUs unbroken
8. 1.75 X BW Dead lift
9. Complete a "Murph" regardless of time as Rx'd
10. Do a series of at least 20 double unders
11. Learn to use rings
12. Get at least one muscle-up
12. Attend and complete a Level -1 Certification and possibly, an L-2.
13. Affiliate....if at all possible
14. Eat properly and to keep my body functioning well
15. Work hard, push myself beyond what I think I can do, and encourage others, especially my wife....that almost ANYONE can do CrossFit, regardless of age or health....

[/I][/COLOR]

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Re: The Bassman's Log (Steve Lampl)
 

Thank you, Nancy! I really needed those short rests between sets of push-ups :).

Re: The Bassman's Log (Steve Lampl)
 

Nice looking goals Steve!! I need to get a list together... ;)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;483294]Nice looking goals Steve!! I need to get a list together... ;)[/quote]

Thanks, Carla. Now....to go get 'em!!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Friday, January 2, 2009:[/B][/U]

[B][I]FORCED REST DAY
[/I][/B][I]Sicker than the proverbial DOG.........Don't wanna even [U]think[/U] of pushing around metal or my body.........BLEH!!!


[B]Note:[/B] I'll start back up with the nutrition log when I get over this thing......comfort food and chicken soup (or black bean chili) seem to be the order of the day.......
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Nice goals, Steve. Rest up and have an a great 2009.

Re: The Bassman's Log (Steve Lampl)
 

Thank you, Patrick. Appreciate the confirmation that I'm being realistic with my goals. Now.....to shake this stupid cold....

[I][B]Saturday, January 3, 2009:

REST DAY - FORCED -

[FONT=Comic Sans MS][SIZE=3][COLOR=SeaGreen]NASTY [/COLOR][/SIZE][/FONT][/B][FONT=Comic Sans MS][SIZE=3][COLOR=SeaGreen][COLOR=Black][SIZE=2][FONT=Verdana]cold[/FONT][/SIZE][/COLOR][FONT=Verdana][SIZE=2][COLOR=Black] still shows no signs of letting up. Might try to get a light WO in later at home....[/COLOR][/SIZE][/FONT][/COLOR] [/SIZE][/FONT][/I]

Re: The Bassman's Log (Steve Lampl)
 

Feel better soon, Steve! Thanks for posting your 09 goals on my log! Looks great!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;484418]Feel better soon, Steve! Thanks for posting your 09 goals on my log! Looks great![/quote]

Thanks much, Christin! I don't know where I keep picking up all these colds........Appreciate the feed back on the goals!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;484269][FONT=Comic Sans MS][SIZE=3][COLOR=SeaGreen]NASTY [/COLOR][/SIZE][/FONT][FONT=Comic Sans MS][SIZE=3][COLOR=SeaGreen][COLOR=Black][SIZE=2][FONT=Verdana]cold[/FONT][/SIZE][/COLOR][FONT=Verdana][SIZE=2][COLOR=Black] still shows no signs of letting up. Might try to get a light WO in later at home....[/COLOR][/SIZE][/FONT][/COLOR] [/SIZE][/FONT][/QUOTE]

Hey Steve. Sorry your not feeling great. Your goals look terrific. Have you put together a plan for how you are going to reach them?

Way to go on your Jan 1 WO! :highfive: Looks like the knee is responding well.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Helen Lawson;485214]Hey Steve. Sorry your not feeling great. Your goals look terrific. Have you put together a plan for how you are going to reach them?

Way to go on your Jan 1 WO! :highfive: Looks like the knee is responding well.[/quote]

Hi Helen,

Thank you, and thank you (well wishes and goals...). Funny you should ask - - I had all of them fresh in my mind, but hadn't prioritized them. Doing that now over the next several days. I'm thinking of doing some rudiments with light weights and seeing where I stand. The oly strength stuff REALLY needs work, so I'm pretty certain I'll be placing those near the top of the list.

Thanks for the continued encouragement. The cold is still a big bummer, but I may try to drag myself down to the globo today......it's been like....four days and no WO.......BLEH!!!

Take care and have a great day!

Re: The Bassman's Log (Steve Lampl)
 

Hey Steve,

Hope you're feeling better and back at the gym. I empathize as it seems I was sick off and on most of the first 3 weeks of December. Good Health to you!