Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;441977][U][B]Saturday, 11/08/08[/B][/U][B]:

[I]HAMSTRING REHAB DAY #1

Warm-up
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.7 Mi / HR to 100.

[B]Moderate Cardio
Elliptical Trainer: [/B]20:00 / L5 / 85 RPM avg. / 5.6 Mi / HR to 140
[B]Note:[/B] Felt this one gently in my L/hamstring; no pain whatsoever, just a gentle tugging which lessened and could not be felt at the end of the WO.
[U]Recovery[/U]: 2:15 from 140 BPM to 110 BPM. Coming down!!

[B]Cool Down:
Easy Row - C2 Rower. 13:12. [/B]2.5K / 2:38 avg pace per 500m /Damper @ 7.5

[B]Core Work:
10 X 5 GHD Sit-ups
10 X 5 Back Extensions

R.I.C.E. and copious stretching at home.
Good Mornings w/ no weight and w/ PVC pole.
10 X 2 and 10 X 1.

[/B]This was a very good day. Both R/knee and L/hamstring felt great, stable, and strong. Minimal discomfort during exercise with hamstring. Little or no pain. Will continue with rehab WOs which place normal, anatomical function and stresses on the hamstring, with attention given to slow addition of incremental weight-imposed stress over the course of the next 4 to 6 weeks. According to Coach Rip, this is the most sensible way to rehab a muscle-strain related injury, especially if the injury is not severe and the rehab exercise is well-tolerated (refer [/I][URL]http://************.net/forum/showthread.php?t=700[/URL]) - - w/f/s.[/QUOTE]

Rip knows best. It sounds like your are doing this properly. Don't be hasty.

Re: The Bassman's Log (Steve Lampl)
 

Rip's got a good approach to muscle rehab. Glad it's a minor injury. Taking it slow now is easy with the memory of the popping sound fresh in your mind. In a month is when it will be important to gauge your efforts. Think about what stresses your hamstrings most and be sure to dial back the efforts when you start those activities up again. Sounds like you've got the right approach there.

Re: The Bassman's Log (Steve Lampl)
 

Hey Steve -

I happened onto your log by way of another post. My name is Margo... we met at Crossfit Redding a week or so ago, minus the beard, right?

Anyway, just wanted to stop in and say howdy.

Margo

Re: The Bassman's Log (Steve Lampl)
 

[quote=Margo Fullingim;442795]Hey Steve -

I happened onto your log by way of another post. My name is Margo... we met at Crossfit Redding a week or so ago, minus the beard, right?

Anyway, just wanted to stop in and say howdy.

Margo[/quote]

Hi Margo!

It was wonderful to meet you and your husband! Minus the beard is correct! After not having one for 28 years, it just felt and looked........well......kinda weird.

I had a blast at CF Redding - - learned a ton, and now am getting to put the information and training to work. I got so much out of my one-on-one with Jacob, especially the med. ball work, that I ordered one for myself. We just have a globogym here, so I'm kinda stuck for equipment. A set of rings is next.......

I am totally hooked......starting week 10!

Take care and thanks for stopping by!

Re: The Bassman's Log (Steve Lampl)
 

Wow 10 weeks!!! Glad you're hooked!!!

It's awesome that you had a great experience at Crossfit Redding. Truly a wonderful place to workout. Since your daughter lives local, hopefully we'll get to see more of you!!

Keep up the good work ;-)

Margo

Re: The Bassman's Log (Steve Lampl)
 

Thanks, Margo.

I plan to do just that......used to work out at the Y when we lived there and when I would visit. Now that I know there's an affiliate, I gotta go there.......

Re: The Bassman's Log (Steve Lampl)
 

Enjoy the rehab as much as you can. It's a good experience to learn about your body. Warmest wishes from Florida!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;442953]Enjoy the rehab as much as you can. It's a good experience to learn about your body. Warmest wishes from Florida![/quote]

Thanks, Chuck. You're right about the experience. It's going well!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Monday, 11/10/08[/B][/U][B]:

[I]35th Anniversary today!! WooHoo!!

HAMSTRING REHAB DAY #2.......

Warm-up:
Stationary Cycling. [/I][/B][I]20:00.
!0:00 @ L3 / 100 RPM / HR to 102
10:00 @ L5 / 100 RPM / HR to 130. Total Distance 5.7 miles.

[B]Moderate:[/B]
[B]Stair Master. [/B]40:00 / L5 - L7 / 3.2 mi / 450 Cal / 62 steps per min. HR to 148. L7 for total of 9 min. interspersed thru WO to keep HR above 140. Last 1 min., sprint at L10 / 90+ / HR to about 150/152.
[B]Recovery: [/B]2:32 from HR 148 BPM to 118.

[B]WOD: "Diminishing Returns"
2 min. Max Rep Double Unders
2 min. Max Rep Sit-ups
90 sec. Max Rep Double Unders
90 sec. Max Rep Sit-ups
1 min. Max Rep Double Unders
1 min. Max Rep Sit-ups
30 sec. Max Rep Double Unders
30 sec. Max Rep Sit-ups

[/B]Since all I can do if I try double unders is trip and fall on my butt, subbed singles.
[B]2 min: 202 (150 singles, 52 sit-ups, unbroken, unanchored)
90 sec: 152 (112 singles, 40 sit-ups, unbroken, unanchored)
1 min: 126 (100 singles, 26 sit-ups, unbroken, unanchored)
30 sec: 80 (65 singles, 15 sit-ups, unbroken, unanchored)
Total: 560
[/B]Took 1 minute rest between sets, but looking back, should probably have tried it straight through. This really was a fun WOD; kicked my butt, but I think I could have pushed a bit harder. The jump rope part of it was a pain......kept tripping.....A LOT. Last set was best - - made it to 59 before catching my feet with the rope.

[B]Good Mornings:
[/B]PVC pole - 10 X 3

[B]Pull-ups - - All Dead Hang. Rest 1:30 between approaches.
3 + 3 (UH) + 2 + 2 + 2 + 3 + 2 + 2 + 2 + 2 = 23
"L" Hang (UH grip) - got 1.5.......
Partial UH pull-ups [/B](chin over, lower down 1/2 way, repeat). [B]5 reps.
UH DHPUs[/B] (Afterthought gtg).....[B]2 + 2.

Rehab work: [/B]Stairmaster and Good Mornings in particular were felt in L/hamstring - - a good feeling. The slight pulling sensation lessened with time/reps and responded very well to post WO stretching.
[B]R.I.C.E. @ Home.....[/B]


[/I]

Re: The Bassman's Log (Steve Lampl)
 

Man, I hope I'm as psyched about my marriage after 35 years. What a great thing to see. Congratulations to both of you.

Nice workout, too!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;443516]Man, I hope I'm as psyched about my marriage after 35 years. What a great thing to see. Congratulations to both of you.

Nice workout, too![/quote]

Thanks X 2, Chris!! Yup....still twitterpated after all these years!

Re: The Bassman's Log (Steve Lampl)
 

Happy anniversary, Steve. Nice job with keeping up the intensity while on rehab. I know that can be a challenge.

Re: The Bassman's Log (Steve Lampl)
 

Definitely, congrats on the anniversary, I wish I had succeeded in either of my marriages half as well... Ah well, maybe next time!

Definitely good job keeping up the workout intensity while rehabbing... I totally wussed out and took 3 weeks off for my elbow. I could have run and done other stuff, but I used it as an excuse to be lazy! :o

Re: The Bassman's Log (Steve Lampl)
 

HAPPY 35TH ANNIVERSARY STEVE!! I see you celebrated in style! Nice work!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;443583]Happy anniversary, Steve. Nice job with keeping up the intensity while on rehab. I know that can be a challenge.[/quote]

[quote=Stephen Smith;443584]Definitely, congrats on the anniversary, I wish I had succeeded in either of my marriages half as well... Ah well, maybe next time!

Definitely good job keeping up the workout intensity while rehabbing... I totally wussed out and took 3 weeks off for my elbow. I could have run and done other stuff, but I used it as an excuse to be lazy! :o[/quote]

[quote=Christin Street;443922]HAPPY 35TH ANNIVERSARY STEVE!! I see you celebrated in style! Nice work![/quote]

Thank you all! Celebration was a little low-key due to Chery's bum shoulder, but we still did Mexican (one of my favs) - - chicken fajitas, and of course, chocolate cheese cake with B&J's chocolate fudge brownie ice cream. Thought I'd pay for it big time today, but thankfully, no problema! WHEW!!

Re: The Bassman's Log (Steve Lampl)
 

Damn Steve, you kicked the **** out of my disaster marriage PR by about 34 Years and 6 Months!:rofl:

Keep going strong!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Tuesday, 11/11/08[/B][/U][B]:

[I]HAMSTRING REHAB DAY #3.[/I][/B]

[I][B]Warm-up
Stationary Cycling:[/B] 20:00 / L3 / 100 RPM / 5.3 miles / HR 92

[B]Shoulder Pass Throughs - - overhead X 10
Side to side: 5 X 2 (each direction)

CFWU X 3: No push-ups/pull-ups. GHD sit-ups
[/B]
[B]WOD Warm up:
Easy Row 1,000m. 5:35.

WOD: 3 rounds for time.
Row 500m
25 Push-ups
25 Squats
Time = 13:21
Rowing splits: 2:04/2:15/2:10.
[/B]Had to break air squats into groups of 10 or 15. Push-ups last round sucked . . . broke into groups of 4, then 3, then 2. Hard WO, but I didn't have to stop at all to catch my breath.......at least that's getting better!!!

[B]Strength Work:
[/B][B]Pull-ups: 2 + 2 + 1 + 1+ F.[/B]
Sucked today! Got only 2 OH, 2 UH, then tried to do them with strict form - - no bending my legs, or kicking to "make the bar". Got only 1 OH and 1 UH. Tried 1 more (F). Rubber arms just weren't working after that!

[B]Bench Press:
WU = 45# X 25
75# X 10
1/2 BW X 10 X 3.
[/B]Used 105# and very strict form. Last set got pretty hard last 3 -4 reps.

[B]Shoulder Press: [/B](Lighter weight and very strict form)
[B]45# X 10 X 3

Cable Pulls/Pull-ins/Seated Rows [/B](whatever they're called....)
[B]WU: 80# X 15
80# X 10
100# X 5
105# X 5
110# X 5
115# X 5
120# X 5
125# X 5
75# X 25

[/B]Knee and hamstring felt good today - - hamstring particularly. Rowing placed some gentle stress on it (pulling forward for the catches). Could also feel it just a bit with the squats.


[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;444260]Damn Steve, you kicked the **** out of my disaster marriage PR by about 34 Years and 6 Months!:rofl:

Keep going strong![/quote]

Thanks, Chuck. Sorry your's was so short, but if it was a disaster, then perhaps all was not bad.

Yup, Chery's a good 'un. Don't dare tick her off - - no one else would have me....:D

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;444278]Thanks, Chuck. Sorry your's was so short, but if it was a disaster, then perhaps all was not bad.
[/QUOTE]

No, I'm happy it went the way it did. There's nothing like a ****ty marriage to make you realize what's important for you.

Re: The Bassman's Log (Steve Lampl)
 

Happy Anniversary Steve! And, sorry about the hamstring. I've been reading but not posting much. Been really busy... Hope you feel better soon.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;444446]Happy Anniversary Steve! And, sorry about the hamstring. I've been reading but not posting much. Been really busy... Hope you feel better soon.[/quote]

Thanks, Carla! I'm doing much better. Got ahold of a recommended recovery program Rip has used - - I tell you, that guy is a magician, notwithstanding an exceptional coach.

Sorry you've been so busy. Hope things settle down to a manageable level for you soon.

Take care!

Re: The Bassman's Log (Steve Lampl)
 

I'm late........ but HAPPY 35th Steve! A great tribute to you and your (I'm sure) lovely wife! You're an inspiration for all of us. Kerry and I will hit 16 next week.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Bob Guere;444764]I'm late........ but HAPPY 35th Steve! A great tribute to you and your (I'm sure) lovely wife! You're an inspiration for all of us. Kerry and I will hit 16 next week.[/QUOTE]

Mate iv been meaning to check out your logg for a while but this place gets busy sometimes lol.

Read most of it, great log mate, great times, and improvements. Awesome to have you here, and your positivity is contagious!!

Ricky

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;444764]I'm late........ but HAPPY 35th Steve! A great tribute to you and your (I'm sure) lovely wife! You're an inspiration for all of us. Kerry and I will hit 16 next week.[/quote]

Congrats to you and Kerry! Awesome!!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Richard Macaulay;445198]Mate iv been meaning to check out your logg for a while but this place gets busy sometimes lol.

Read most of it, great log mate, great times, and improvements. Awesome to have you here, and your positivity is contagious!!

Ricky[/quote]

Ricky,

Thanks so much for stopping by and posting and your very kind words. I am so indebted to the CF community! I love the WOs and the inspiration others are to me.

Take care and thanks again!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, 11/12/08[/B][/U][B]:

[I]REST DAY!

[/I][/B][I]Really feeling the shoulder presses from yesterday, as well as the squats. Didn't do that many of either, and weight for SPs was low (only 45#), but stiff nonetheless. Not particularly sore (today), but I have a feeling I will be tomorrow. Oh well.......

Must press onward....................
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;445567][U][B]Wednesday, 11/12/08[/B][/U][B]:

[I]REST DAY!

[/I][/B][I]Really feeling the shoulder presses from yesterday, as well as the squats. Didn't do that many of either, and weight for SPs was low (only 45#), but stiff nonetheless. Not particularly sore (today), but I have a feeling I will be tomorrow. Oh well.......

Must press onward....................
[/I][/QUOTE]

Enjoy your day of rest and recovery Steve!!! Well deserved.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Margo Fullingim;445711]Enjoy your day of rest and recovery Steve!!! Well deserved.[/quote]

Thanks, Margo! I had a great rest day and felt good this a.m.......no real shoulder soreness. Whew!!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thursday, 11/13/08[/B][/U][B]:

[I]Hamstring Rehab Day #4.
[/I][/B][I]Not a lot of time today - - took Chery to Dr. Appt. today, so had to get done quickly.

[B]Warm Up:
Stationary Cycling: [/B]10:00 / L3 / 2.6 miles / 100 RPM / HR at 102.
[B]Arm Circles 15 X 2 (R/L)
Shoulder Pass Throughs (OH and side to side)[/B]
[B]CFWU X 3. Pull-ups were 3 + 2 UH grip + 3 kipping attempts (simply UGLY ----bleh!), + 2 UH grip.

WOD: "Invisible Fran"
For Time: 21-15-9 of
Squats
Push-ups
Time = 2:28
[/B]This one was fast and furious. I was surprised how hard this got in the last round. Last few push-ups in third round had to be broken into 3s and 2s.

[B]Strength and Core Work:[/B]
[B]BB Burls (strict form, tight core, grip at approx. shoulder width).
WU 35# X 15
45# X 3
55# X 3
65# X 3
75# X 3
80# X 3
85# X 1 (F2)
85# X 3 [/B](1st one strict form, slight "cheating" on 2 and 3)
[B]80# X 1 [/B](strict)
[B]75# X 5
45# X Max reps (27)

Hamstring rehab:
Good Mornings (PVC Pole)
15 X 5 [/B](Strict form - - maintained lower spine curve/straight back!).
Hamstring felt good, very minor tightness which lessened with reps.

Gotta work on my eating. I just am not hungry sometimes (no more nausea, just not hungry) and today, I forgot to eat anything at all until I started to "crash" at about 3 p.m. I guess I just don't think about nutrition until I read the forum posts or need to eat. Not good!

[B]PS.....UPS brought toys today - - Dynamax ball, BOSU, and jump rope arrived! Gonna use them tomorrow![/B]

[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;446267][U][B]Thursday, 11/13/08[/B][/U][B]:

[I]Hamstring Rehab Day #4.
[/I][/B][I]Not a lot of time today - - took Chery to Dr. Appt. today, so had to get done quickly.

[B]Warm Up:
Stationary Cycling: [/B]10:00 / L3 / 2.6 miles / 100 RPM / HR at 102.
[B]Arm Circles 15 X 2 (R/L)
Shoulder Pass Throughs (OH and side to side)[/B]
[B]CFWU X 3. Pull-ups were 3 + 2 UH grip + 3 kipping attempts (simply UGLY ----bleh!), + 2 UH grip.

WOD: "Invisible Fran"
For Time: 21-15-9 of
Squats
Push-ups
Time = 2:28
[/B]This one was fast and furious. I was surprised how hard this got in the last round. Last few push-ups in third round had to be broken into 3s and 2s.

[B]Strength and Core Work:[/B]
[B]BB Burls (strict form, tight core, grip at approx. shoulder width).
WU 35# X 15
45# X 3
55# X 3
65# X 3
75# X 3
80# X 3
85# X 1 (F2)
85# X 3 [/B](1st one strict form, slight "cheating" on 2 and 3)
[B]80# X 1 [/B](strict)
[B]75# X 5
45# X Max reps (27)

Hamstring rehab:
Good Mornings (PVC Pole)
15 X 5 [/B](Strict form - - maintained lower spine curve/straight back!).
Hamstring felt good, very minor tightness which lessened with reps.

Gotta work on my eating. I just am not hungry sometimes (no more nausea, just not hungry) and today, I forgot to eat anything at all until I started to "crash" at about 3 p.m. I guess I just don't think about nutrition until I read the forum posts or need to eat. Not good!

[B]PS.....UPS brought toys today - - Dynamax ball, BOSU, and jump rope arrived! Gonna use them tomorrow![/B]

[/I][/QUOTE]


All awesome work....apart from BB curls, what are they, are they CF approved lol.

Ricky

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Richard Macaulay;446374]All awesome work....apart from BB curls, what are they, are they CF approved lol.

Ricky[/QUOTE]

I did some curls the other day for the first time in about 2 years, got 135 x 5. Figure it's pretty good for not getting any work, I'll try again in another 2 years.

Possibly consider replacing them with Hang Power Cleans?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Richard Macaulay;446374]All awesome work....apart from BB curls, what are they, are they CF approved lol.

Ricky[/quote]

Thanks, Ricky! But of Course!! (on the curls.....). Isn't everything on the list? :D Invention is the mother of necessity............or is it the other way around?

[quote=Charles Bennington;446397]I did some curls the other day for the first time in about 2 years, got 135 x 5. Figure it's pretty good for not getting any work, I'll try again in another 2 years.

Possibly consider replacing them with Hang Power Cleans?[/quote]

Had to see what, if any, strength remained in the old arms of mine. Actually. my bis have been getting all the work they need with the pull-ups, seated rows, Versa Climber work, and others. Can't visualize right now how HPCs work them, but I'd imagine any strength of heavy metcon stuff I can do will eventually work the biceps. 135 X 5 is awesome. I remember doing sets with 115, but I think that was my max too. 85 just sucks!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Friday, 11/14/08[/B][/U][B]:

[I]Hamstring Rehab Day #5. [/I][/B][I]Also, an absolutely gorgeous fall day in the Motherlode and Central Sierras of CA!!

[B]Warm up: Stationary Cycling.
[/B]20:00 / L3 (4 min) / L5 (16 min) / 5.7 miles / 100 RPM / HR max 117
[B]Stretching - especially targeting the hamstrings. [/B]Approx. 15 min.
[B]Jump Rope:
Singles:[/B] 2:00. Tripped a few times, but getting much more fluid.
[B]Double-under practice: [/B]1:00. Each attempt stopped the rope. Oh well.....
[B]"Strength jumping?" - 25 X 8 [/B](2 pound rope). 30 sec rests between sets.

[B]WOD: "Fran"
21-15-9 Reps for Time
95# Thrusters
Pull-ups

Scaled to "Fran Lite"
21-15-9 Reps for Time
45# Thrusters
Jumping Pull-ups
Time = 5:01
[/B]This is my first time doing Fran. Figured, if I could try a BW version of it, I could attempt the real thing, although scaled. I should probably have used 65# instead of 45#. The suck factor was definitely there (hard work!), but my form was better than I expected. I think I could have pushed a bit harder and handled the additional weight.

[B]Med Ball Cleans:
20# X 10 X 3[/B] Great for form. I was hitting about 33%.........YUK.

[B]Pull-ups: 3 + 2 (uh) + 1
Weighted Chins: 15# 1 + 1 + 1 + 1 + 1 (all uh grip).
Un-weighted: 2 + 2 + 2 + 1 + 1 (all uh grip).
Total: 19.

Hamstring Rehab:
PVC Good Mornings: 25 X 3. [/B]Last rep of third set, felt something pull in R/hamstring (one I suffered L2 tear with in 2000). Felt a bit different than L/leg - - possibly an old adhesion which broke loose. Rehabbing both hams now......:yikes:
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Careful with those hamstrings, Steve. Keep the rehab movements slow and controlled.

Nice Fran. That looks like perfect scaling. Five minutes is pretty much the standard time for Fran. Now that you've hit it, you can raise the weight next time and perhaps go to assisted pullups. Work your way back down to 5:00 and increase loads again.

Re: The Bassman's Log (Steve Lampl)
 

In a month or so you've gone from doing battle with the single DHPU to doing 15lbs Weighted Chins AFTER 45 Jumping Pull-Ups...Simply awesome.:notworth:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;447141]Careful with those hamstrings, Steve. Keep the rehab movements slow and controlled.

Nice Fran. That looks like perfect scaling. Five minutes is pretty much the standard time for Fran. Now that you've hit it, you can raise the weight next time and perhaps go to assisted pullups. Work your way back down to 5:00 and increase loads again.[/quote]

Thank you, Patrick. What awesome feedback! I didn't know where I really stood and was happy just to complete a Fran before 6 months was up. Should I shoot for 65# next time, or take it more slowly, say 55? I'm not in a hurry - - just want to maintain form.

Also - - I hear you on the hammies. I think the one yesterday was just a fluke - - I worked really hard on maintaining my lower back curve (lordosis?), and went slowly, but perhaps not slowly enough. Don't know there.

Thanks again.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;447240]In a month or so you've gone from doing battle with the single DHPU to doing 15lbs Weighted Chins AFTER 45 Jumping Pull-Ups...Simply awesome.:notworth:[/quote]

Thank you, Chuck. The encouragement and guidance you guys (Patrick, etc.) are giving me is just outta this world! Can't fail with all that going for me!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Patrick Haskell;447141]Careful with those hamstrings, Steve. Keep the rehab movements slow and controlled.

[/QUOTE]

I second the hamstring advice, I've had hamstring tightness since I was 13 and they rear their ugly head whenever they see fit. Grats on the Fran.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Devon Thompson;447449]I second the hamstring advice, I've had hamstring tightness since I was 13 and they rear their ugly head whenever they see fit. Grats on the Fran.[/quote]

Thank you, Devon! I kinda don't understand why I'm having problems all of a sudden........My hammies shouldn't be tight from all the stretching and flexibility stuff I've been doing. Oh well!

Are there affiliates near Fayetteville? I see you're also an "Atlantan." My brother and his wife and family live there, so it would be cool to have a WO place when I go out to visit......

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Saturday, 11/15/08[/B][/U][B]:

[I]HAMSTRING REHAB DAY # 6.

Warm-up:
Stationary Cycling.[/I][/B][I] 10:00 / L3 /100 RPM / 2.6 mi / HR = 100.

[B]Note: [/B]Got my second half flu shot yesterday. Feeling it today - - definitely a bit off and outta energy. Took it easy today.

[B]Rowing Rudiments/Training.
[/B]Approx. 15 min. Worked on stroke form and power; maximizing output and number of strokes per min. Tried different damper settings at different stroke rates. Adjusted my positioning and travel along the rail - - was allowing seat to hit my heels on each return.
[B]
WOD: Row 5K at Mod/Hard intensity. Damper @ 7.5.
Time = 22:21. [/B]Average times per 500m, 2:10 to 2:15 (was 2:25 - 2:30 before stroke adjustments). Tried sprinting last 500m at less than 2:00 per 500 rate. Could only get 250m, but held rate of 1:56 - 1:58!

[B]GTG Pull-ups (Both grips)
2 + 2 + 1 + 1 + 2 (side grip) + 2 + 1 + 2 = 13. [/B]Really tired today!

[B]Hamstring Rehab (per Coach Rip's Program)
BS 45# X 25 X 3.

Lat Press Downs [/B](Straight arms, start at shoulder height, press down to legs without bending arms).
[B]WU 35# X 15
50# X 5
57.5 X 5
65 X 5
72.5 X 2 (F3)

[/B][/I]