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

Carter Jee 03-16-2009 08:47 PM

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

love your work... love your work...

I'm definitely feeling the cert now... combined that with heavy BS and light grace last night, I'm ready to lay in an ice bath!!!

jeez.... that's pretty impressive bench press work!!

Carter

Stephen R. Lampl 03-16-2009 08:54 PM

Re: Steve's "I'm not aging quietly" log
 
Thank you Carter. You made my day seem more worthwhile.

Thanks for the encouragement on the BP work. I'm really weak there, tho CF has made it possible to make up a lot of ground. Hoping to get up to my BW soon....

Surprised you didn't feel the cert earlier. With all the stuff you did, I thought you were another one of those CFers who felt no pain......:D

Delita Wright 03-16-2009 10:57 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;542870][I][B]090316 MONDAY[/B]

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 96
[B]CF Redding WU - modified
Arm Circles
Shoulder Pass Thrus X 10
Body Circles X 5 - ea dir
Trunk Rotations X 10 ea dir
Push ups X 10
Pull ups X 10
GHD Sit ups X 15
GHD Back extensions X 15
OHS X 10
Lunges X 5 ea leg
Squats x 25
Samson Stretch
Burpees X 10

WOD: "Jackie"
1000m Row (3:57)
45# Thrusters X 50 reps (subbed 25# Dbs)
30 pull-ups
TIME: 13:51 [/B](included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....)

[B]GTG: Pull-up work (all dead hang and/or static hold)
Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18
Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21
Total = 39 plus 2 static holds.

Bench Press: [/B](L o n g time since I've done any of these)
[B]Warm-up: 45# X 15, 95# X 10
135 X 3
155 X 3
175 X 3
185 X 1
185 X F
155 X 3 X 4
155 X 5

[/B]Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked.....
Thrusters were 10 X 2, then 5 X 6
Pull-ups were in twos (2 X 15) kipped.
[/I][/QUOTE]

Wow, Steve - you are doing a LOT of work every day. Yikes! Delita

Carter Jee 03-16-2009 11:12 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Delita Wright;542924]Wow, Steve - you are doing a LOT of work every day. Yikes! Delita[/QUOTE]

hi delita

it's a "lite" day for stephen... :D

carter

Stephen R. Lampl 03-17-2009 07:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;542934]hi delita

it's a "lite" day for stephen... :D

carter[/quote]

Carter,

You are a kick! Thanks.....

Did realize yesterday tho, that I am going to have to push it a bit. Perhaps I'm being optimistic or stupid (for a bloke my age), but I'd like to push for a 2 X BW DL, (eventually) a 1.5 X BW bench press, and the like. I'd love to work up to 135# thrusters for reps (so Fran is easier). Figure, if I don't tax the bod, it isn't going to happen. Gonna have to give this probably a couple of years, but I'm definitely game.

Stephen R. Lampl 03-17-2009 07:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;542924]Wow, Steve - you are doing a LOT of work every day. Yikes! Delita[/quote]

Gee, thanks Delita! Back at ya...........

Stephen R. Lampl 03-17-2009 07:43 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090317 TUESDAY
[/B][/I][B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen]HAPPY ST. PATTY'S DAY!:broc:[FONT=Verdana][SIZE=2][COLOR=Black] (Broccoli is related to clover, right?)

[I]Training Day at Globo.....

Warm-up:
Treadmill: [/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT][/B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen][FONT=Verdana][SIZE=2][COLOR=Black][I]Walk 4:00 min increasing speed to 4.0 MPH.
Shoulder Pass throughs X 10, Body Circles X 5 X 2
Walk/Run in 20' diam circle approx. 30 sec, stop at Med Ball, do either DLs to clean or DLs to full overhead (approx 10 reps), X approx. 6 rounds. 5:00 minutes approx.

[B]WOD: "Burping Fran"
21 - 15 - 9 of:
60#/30#/18# Thrusters
Jumping Pull-ups
3 burpees after each round
TIME: (As Rx'd 60#) = [COLOR=Red]5:38 (PR). [COLOR=Black](6:44 on 2/19/09).
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Note: I don't know why, but this WOD (like last time) just simply fried me! Must be the burpees....

[B]KTEs:
5, 5, 5, 5, 5.

OHS Practice:
30# bar: 5, 5, 5, 5, 5
[/B]First time ever doing weighted OHS. Felt really good and solid. Going to slowly add weight in small increments.....

Short workout today - - toasted my butt.....:pepper:
[/COLOR][/COLOR][/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT]

Elizabeth Terris 03-17-2009 08:58 PM

Re: Steve's "I'm not aging quietly" log
 
Burping Fran :rofl: but I bet it sucked! Nice work on the OHS. Adding weight slowly as you CNS gets used to the movement is a good idea.

Stephen R. Lampl 03-17-2009 09:12 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;543899]Burping Fran :rofl: but I bet it sucked! Nice work on the OHS. Adding weight slowly as you CNS gets used to the movement is a good idea.[/quote]

Thanks, ET. Yup - - definitely sucked!

I am still basking (is that the right word?) in all I learned at the cert. It has already helped me by leaps and bounds. OHS are feeling solid for the first time since I started CF nearly 6 mos ago......

Still stoked!! :pepper:

Christin Street 03-18-2009 03:13 AM

Re: Steve's "I'm not aging quietly" log
 
Nice Burping Fran, Steve! Looks brutal!

Carter Jee 03-18-2009 03:37 AM

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

burping FRAN!!! that WOD is killer enough without the burpees!!!

good work tho... great time..... intensity is the key to this exercise!!!

with your goals... I got the same goals too!!! 2 x BW deadlift. Being older, I'm taking the wiser route and working my way to it... I do aim for 3 reps each tho... I'm not a big believer of the 1rm...

Carter

Nancy Cohen 03-18-2009 03:16 PM

Re: Steve's "I'm not aging quietly" log
 
Overhead squats.....I'll have to try those. Thanks for the inspiration. I'll start out with no weight and then also try to add really slowly. :)

Stephen R. Lampl 03-20-2009 06:00 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;543996]mate!!!

burping FRAN!!! that WOD is killer enough without the burpees!!!

good work tho... great time..... intensity is the key to this exercise!!!

with your goals... I got the same goals too!!! 2 x BW deadlift. Being older, I'm taking the wiser route and working my way to it... I do aim for 3 reps each tho... I'm not a big believer of the 1rm...

Carter[/quote]

Thanks, Carter! I too have refrained from hitting 1RMs very often throughout my gym rat days and later on....too afraid of injuring something. I like the 3 rep idea....though occasionally, I think I'll hit the 1RM after I've warmed myself up thoroughly. My understanding is that the 1RM "tests" really force one's CNS to develop the link to their musculature particular to the specific movement of the exercise and the maximum recruitment of muscle fibers takes place. I guess this occurs to some extent also with the 3RM, but how much, I don't know. Gotta read more on the subject. Thanks BTW, for the props on the intensity and "Burping Fran."

Giving a lot of thought lately to just really "going for it" all the time and trying not to slack off. I think that even though I'm older, there is not much I cannot do with hard work.....

[quote=Nancy Cohen;544693]Overhead squats.....I'll have to try those. Thanks for the inspiration. I'll start out with no weight and then also try to add really slowly. :)[/quote]

Nancy,

It felt SOOOO GOOOOD to finally get some weight, however little, above my head. I have basically no shoulder flexibility (working on [I][B]a lot[/B][/I] of shoulder pass thrus and flex. exercises) so even with little or no weight, it's a real fight - - makes me sweat like a fire hydrant....You definitely have the right idea on how to go about this.....:pepper:

Delita Wright 03-20-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, I'm with you. I have no idea how much I could do if I am consistent and push myself, but slowly! lol

I haven't tried an overhead squat yet but have switched to goblet squats in my WU to help build toward them.

Great work on all of the above! Thanks also for your many encouraging comments! Delita

Stephen R. Lampl 03-20-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090318 WEDNESDAY - - REST DAY. [/B]Spent job searching.....



[B]090319 THURSDAY - - REST DAY (unfortunately).[/B] More looking for a job......no time to work out and fried anyway..........BLEH!:ranting2:[B]



090320 FRIDAY - - Forced REST DAY - - [/B]Stomach acting up......

[/I]

Patrick Haskell 03-20-2009 06:56 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;546752]Thanks, Carter! I too have refrained from hitting 1RMs very often throughout my gym rat days and later on....too afraid of injuring something. I like the 3 rep idea....though occasionally, I think I'll hit the 1RM after I've warmed myself up thoroughly. My understanding is that the 1RM "tests" really force one's CNS to develop the link to their musculature particular to the specific movement of the exercise and the maximum recruitment of muscle fibers takes place. I guess this occurs to some extent also with the 3RM, but how much, I don't know. Gotta read more on the subject. [/QUOTE]

It is said that working at 90% of your 1RM ennervates all the muscle fibers, much like a max effort. For some people, the 90% mark is around a 3RM; for others, it's around a 2RM. However, I suspect it's not that neat - that while there may be diminishing returns as you get closer to your true max, there's still stimulus there that is not available at even slightly lower weights. However, working your max with any degree of regularity is going to burn you out, so settling for 90% seems the smart thing to do.

I actually popped over here to talk box squats, after your comment on my log. I found them particularly helpful for developing the posterior chain connection for my LBS, which is the application for which Louis Simmons programs them. For a HBS, you could get much the same benefit working BTB squats or simply starting from the pins at the bottom (provided they adjust to the right height). I'm by no means recommending against them, just offering some context. John Barney was doing the box squats with me, and he's a high-bar squatter. You can ask him if he thought the cycle of them helped. I suspect he's unsure, but we were doing light DE sets, which is different from standard heavy squats on two counts.

Stephen R. Lampl 03-20-2009 07:39 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;546792]It is said that working at 90% of your 1RM ennervates all the muscle fibers, much like a max effort. For some people, the 90% mark is around a 3RM; for others, it's around a 2RM. However, I suspect it's not that neat - that while there may be diminishing returns as you get closer to your true max, there's still stimulus there that is not available at even slightly lower weights. However, working your max with any degree of regularity is going to burn you out, so settling for 90% seems the smart thing to do.

I actually popped over here to talk box squats, after your comment on my log. I found them particularly helpful for developing the posterior chain connection for my LBS, which is the application for which Louis Simmons programs them. For a HBS, you could get much the same benefit working BTB squats or simply starting from the pins at the bottom (provided they adjust to the right height). I'm by no means recommending against them, just offering some context. John Barney was doing the box squats with me, and he's a high-bar squatter. You can ask him if he thought the cycle of them helped. I suspect he's unsure, but we were doing light DE sets, which is different from standard heavy squats on two counts.[/quote]

Patrick,

Thank you again for the great advice, as always! I have to agree with you on the tendency to burn one's self out with any regularity on max efforts. I did not realize just how hard this "jars" one's CNS until I hit my 1RM DL PR the week after my cert. I was useless for the regular WOD I tried to do the next day.....

I would like to experiment with some 3RM or so work and really learn to recruit the prime movers for all the oly lifts. I'm willing to take my time though and ensure that I keep solid form all the way.....

As for the box squats, thanks for your additional input. I would like to work toward eventually being able to master the LBS - - I like Coach Rip's take on one's ability to actually lift more from that position once the flexibility is there and one learns to really recruit their posterior chain. As a starting point, my HBS actually felt pretty solid for the first time, so now all I have to do is get flexible.......easier said than done. Shoulder pass throughs and other flexibility exercises, anyone?

Stephen R. Lampl 03-20-2009 07:44 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;546761]Steve, I'm with you. I have no idea how much I could do if I am consistent and push myself, but slowly! lol

I haven't tried an overhead squat yet but have switched to goblet squats in my WU to help build toward them.

Great work on all of the above! Thanks also for your many encouraging comments! Delita[/quote]

Delita, you are so welcome! You seem to be consistent to me - - you are definitely pushing yourself and continue to inspire the socks right offa me! Goblet squats are a great posterior chain builder and I would imagine you have the shoulder flexibility (as do most women) which will allow you to keep the bar/PVC directly overhead and in your frontal plane. If you can master the form in the OHS, you've got your core-to-extremity work basically "nailed" for the oly lifts - - particularly where anything is going overhead.

Patrick Haskell 03-21-2009 03:41 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;546817]As a starting point, my HBS actually felt pretty solid for the first time, so now all I have to do is get flexible.......easier said than done. Shoulder pass throughs and other flexibility exercises, anyone?[/QUOTE]

If that HBS is solid, you should absolutely work it and focus on developing strength. No sense reinventing the wheel. Besides, the HBS builds more directly off the squat fundamentals that you just picked up at the cert, so go with it.

As to flexibility, dislocates (pass-throughs) with an active shoulder are great. Focus on keeeping a firm grip on the dowel and working through the sticking points diligently. My shoulder mobility drills include these plus unweighted shoulder presses where I focus on an active shoulder at the top and focus on pushing the elbows forward at the bottom while simultaneously resting the bar on the shoulders, which stretches a different part of the shoulder. The last piece of my shoulder mobility drills are [URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides [/URL](wfs).

One other favorite flexibility drill is Coach Boz's OHS drill. Melissa Byers brought these back from San Fransisco last Spring, and I did them almost every day over the summer and they helped tremendously both with shoulder and hip flexibility. She just posted [URL="http://byerscrossfit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]a description of the drill on her blog [/URL](wfs).

Of course, the real reason I popped in this morning was to respond to a post you made on Keith's log:

[QUOTE=Stephen R. Lampl;543868]Nice work, Keith, no matter how much time it actually took. I'm hoping my R/Achilles starts behaving itself - - time for me to meet Murph! Can't wait to do it, though I know my time will suck, but ya gotta start somewhere....[/QUOTE]

If your achilles is bothering you, you could always start here:

[I]Rowing Murph[/I]
Row 2,000m
20 rounds of Cindy
Row 2,000m

What can I say? I'm here to help. :devil:

Helen Lawson 03-21-2009 11:48 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve. Sorry to hear your not feeling well. And, i hope the job search has something to do with your recent cert! You deserve the time off from working out after all your hard work!

Stephen R. Lampl 03-21-2009 02:48 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;546907]If that HBS is solid, you should absolutely work it and focus on developing strength. No sense reinventing the wheel. Besides, the HBS builds more directly off the squat fundamentals that you just picked up at the cert, so go with it.

As to flexibility, dislocates (pass-throughs) with an active shoulder are great. Focus on keeeping a firm grip on the dowel and working through the sticking points diligently. My shoulder mobility drills include these plus unweighted shoulder presses where I focus on an active shoulder at the top and focus on pushing the elbows forward at the bottom while simultaneously resting the bar on the shoulders, which stretches a different part of the shoulder. The last piece of my shoulder mobility drills are [URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides [/URL](wfs).

One other favorite flexibility drill is Coach Boz's OHS drill. Melissa Byers brought these back from San Fransisco last Spring, and I did them almost every day over the summer and they helped tremendously both with shoulder and hip flexibility. She just posted [URL="http://byersCrossFit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]a description of the drill on her blog [/URL](wfs).

Of course, the real reason I popped in this morning was to respond to a post you made on Keith's log:



If your achilles is bothering you, you could always start here:

[I]Rowing Murph[/I]
Row 2,000m
20 rounds of Cindy
Row 2,000m

What can I say? I'm here to help. :devil:[/quote]

Patrick,

Again, I am indebted to you for the great information you've provided me. I appreciate your dedication to flexibility and form over simply working to hoist weights.....

I also am thankful for your having posted the links to both Coach Boz's OHS drills and the wall slides. I am seriously considering giving two days or so per week over to simply working on flexibility drills for the time being, rather than simply doing the WODs and strength drills.

Funny how your timing on the "Rowing Murph" was - - I had not heard of anyone doing a "Rowing Murph" and figured, maybe I ought to try one....

Thanks again!

Stephen R. Lampl 03-21-2009 02:51 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;547102]Hi Steve. Sorry to hear your not feeling well. And, i hope the job search has something to do with your recent cert! You deserve the time off from working out after all your hard work![/quote]

Helen,

Thanks so much for your support and hopes about my job pursuits! Actually, the job search is more along the lines of my former work (LEO) as perhaps an investigator, or if that doesn't pan out, working at Starbucks or something to at least help ease the household economy.

Lord willing, I'll also be able to help train at the affiliate which should be opening up here shortly.

Stephen R. Lampl 03-21-2009 02:56 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090321 SATURDAY

[/B]Still not 100%, and Achilles really hurting, so going to resort to RICE and take another couple of Rest Days. Will hit it hard next week....
[/I]

Patrick Haskell 03-21-2009 09:15 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547207]Funny how your timing on the "Rowing Murph" was - - I had not heard of anyone doing a "Rowing Murph" and figured, maybe I ought to try one....

Thanks again![/QUOTE]

I've never heard of anyone doing one either. You could be the first. :evilsmile

Take care of that achilles. Those suckers are slow to heal. Until you can really stomp about again, a little mobility work could be good. Of course, there's always the rings. No need to put your developing badassness on hold entirely.

Delita Wright 03-21-2009 09:44 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547207]Patrick,

Again, I am indebted to you for the great information you've provided me. I appreciate your dedication to [B][I]flexibility and form over simply working to hoist weights.....[/I][/B]...

[/QUOTE]

Steve/Patrick: this is just what I was thinking about today. I get a little frustrated sometimes because I don't have *it* to go up higher on weights, etc. but then I'm thinking I just need to be patient and build toward flexibility and form... and, as my core and other areas improve in these and I build strength, more will just *come.* May sound lame, but I was thinking I would do myself much more in the long run to work on form and flexibility and not try to push for higher weights. Capice?

Funny to have run across this here. Steve, your thinking makes sense to me. Can you tell me where Patrick posted those links or re-post, please?

Patrick, you have been a help to me several times over. Thanks!

Delita

Stephen R. Lampl 03-22-2009 12:19 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;547383]I've never heard of anyone doing one either. You could be the first. :evilsmile[/quote]

Cool.....I don't mind being a trailblazer......

[quote=Patrick Haskell;547383]Take care of that achilles. Those suckers are slow to heal. Until you can really stomp about again, a little mobility work could be good. Of course, there's always the rings. No need to put your developing badassness on hold entirely.[/quote]

Boy, don't you know it on the Achilles! Tore my left one severely in 1980. Healed quickly and it's strong now, but I don't want to go through that again now that I'm that much older.

Rings are next on the "order form" list. Gunning for a C2 right now, but it's time to do ring work.

Stephen R. Lampl 03-22-2009 12:31 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;547387]Steve/Patrick: this is just what I was thinking about today. I get a little frustrated sometimes because I don't have *it* to go up higher on weights, etc. but then I'm thinking I just need to be patient and build toward flexibility and form... and, as my core and other areas improve in these and I build strength, more will just *come.* May sound lame, but I was thinking I would do myself much more in the long run to work on form and flexibility and not try to push for higher weights. Capice?

Funny to have run across this here. Steve, your thinking makes sense to me. Can you tell me where Patrick posted those links or re-post, please?

Patrick, you have been a help to me several times over. Thanks!

Delita[/quote]

Delita,

You needn't be frustrated at all, desire to push weights notwithstanding. You are truly making inspirational progress and your willingness to take it easy and really learn the ropes (as I am trying to do) is already paying off in leaps and bounds. Things you've repeatedly done such as the Burgener Warm-up do nothing but reinforce correct, functional lifting rudiments which will actually carry you through several of the different oly lifts. You will not believe what happens to your weight lifting ability as you progress. Additionally (I may have said this, and I mean it in a good way), with your having carried additional weight all this time, you have a greater physical strength base on which to build than someone your age (and younger too!) whose musculature has not had to support the additional weight. You are going to start "killing it!"

Here are those links you requested, courtesy of Patrick....

[URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides[/URL]

[URL="http://byerscrossfit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]Description of Boz's OHS drill from M. Byers' blog[/URL]

BTW, I am totally with you - - Patrick is an AWESOME resource for information and assistance! We are blessed to have him on these boards!

Helen Lawson 03-22-2009 01:38 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;547209]
...
Lord willing, I'll also be able to help train at the affiliate which should be opening up here shortly.[/QUOTE]

Yes, yes, yes! I understand the need to make some cash too! But follow your heart while your at it! Helping people is well worth it! And i know you have what it takes to help a lot! :)

Keith Walker 03-22-2009 02:06 PM

Re: Steve's "I'm not aging quietly" log
 
STEVE! HEY! Just cking in to say hello.....I'll be looking for some good WOD's this upcoming week! :)

Samantha Aurelio 03-22-2009 06:39 PM

Re: Steve's "I'm not aging quietly" log
 
Hope you're feeling betterrr! Rest up and come back strong! :weight_l:

Bob Guere 03-22-2009 06:50 PM

Re: Steve's "I'm not aging quietly" log
 
Hey Steve! Dropping by for my 6 week update on all the good threads. Too much to follow!

Hope the achilles gets better soon bud! I strained one once, and it's no fun. I can't imagine the pain of a tear.

Hope all is well up north! See ya at the games?

Stephen R. Lampl 03-22-2009 06:54 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;547720]STEVE! HEY! Just cking in to say hello.....I'll be looking for some good WOD's this upcoming week! :)[/quote]

Hey Keith,

Thanks for the motivation! R/Achilles is giving me fits, so I'm afraid my progress at running is temporarily derailed. I am READY to go back to work!!!:kicking0::run::pepper:

Stephen R. Lampl 03-22-2009 06:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Samantha Aurelio;547910]Hope you're feeling betterrr! Rest up and come back strong! :weight_l:[/quote]

Thank you, Samantha! I think whatever I've been trying to come down with is giving up and leaving me alone, so it's back to the gym tomorrow.....

Stephen R. Lampl 03-22-2009 07:03 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Bob Guere;547917]Hey Steve! Dropping by for my 6 week update on all the good threads. Too much to follow!

Hope the achilles gets better soon bud! I strained one once, and it's no fun. I can't imagine the pain of a tear.

Hope all is well up north! See ya at the games?[/quote]

Hey Bob!

Thanks for dropping in. BTW, you are the first to post on my 100th page!

Yup - - tore an achilles once and have no intention of allowing that to happen again. The actual injury was not painful, but the recovery derailed my workouts for nearly four months.....not fun being forced to be a couch potato.

Affiliation process is going well - - unbeknownst to me, someone else applied while I was gone and got approved. He's a great guy whom I know a bit from the globo - - he works out there too. If it all pans out, he, I and two others will probably throw in together. Looks like my business plan is right on point with what he's been able to find out too. CrossFit Sonora should be up and running before too long at any rate. WOOT WOOT!

Don't know yet if I will be able to make the games - - still job hunting. I'd sure like to volunteer, though.

Hope all is well with you, Kerry, the Clan, and your box! I [I][B]will [/B][/I]stop in to work out the next time I pass through......

Stephen R. Lampl 03-23-2009 05:37 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090323 MONDAY

[/B]Feeling good today and back at it!
[B]
Warm-up:
Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. Included:
Shoulder Pass Thrus
Body Circles
Trunk Rotations
GHD Situps and Back Ext at 15 reps each.

WOD: "Lynne"
5 rounds for max reps of:
BW Bench Press (scaled to 75% BW - - 150#)
Pull-ups (all dead hang)
REPS:
1). 8 / 5
2). [COLOR=Red]9[/COLOR] / 5 ([COLOR=Red]PR[/COLOR] for max reps BP).
3). 8 / 4
4). 8 / 4
5). 7 / 3
Totals:
40 BP at 75% BW
20 dead hang pull-ups.

[/B]Very happy with the consistency of this workout. Never have gotten more than 8 reps at this weight. Pull-ups got ugly last couple of rounds - - fought/kicked/gyrated to get up to bar...).
[/I]

Samantha Aurelio 03-23-2009 06:25 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;548861][I][B]090323 MONDAY

[/B]Feeling good today and back at it!
[B]
Warm-up:
Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. Included:
Shoulder Pass Thrus
Body Circles
Trunk Rotations
GHD Situps and Back Ext at 15 reps each.

WOD: "Lynne"
5 rounds for max reps of:
BW Bench Press (scaled to 75% BW - - 150#)
Pull-ups (all dead hang)
REPS:
1). 8 / 5
2). [COLOR=Red]9[/COLOR] / 5 ([COLOR=Red]PR[/COLOR] for max reps BP).
3). 8 / 4
4). 8 / 4
5). 7 / 3
Totals:
40 BP at 75% BW
20 dead hang pull-ups.

[/B]Very happy with the consistency of this workout. Never have gotten more than 8 reps at this weight. Pull-ups got ugly last couple of rounds - - fought/kicked/gyrated to get up to bar...).
[/I][/QUOTE]

YYYYYYYEAAAAAAAAAH BOIII :D

Way to PR @ 75% your BW!!!!!!! craziness!

welcome back to the game :pepper:

Stephen R. Lampl 03-23-2009 06:32 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Samantha Aurelio;548921]YYYYYYYEAAAAAAAAAH BOIII :D

Way to PR @ 75% your BW!!!!!!! craziness!

welcome back to the game :pepper:[/quote]

Thank you, Samantha! Feelin' Groovy today....:pepper::broc::pepper:

Nancy Cohen 03-23-2009 06:37 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, your deadhangs are killin' me!!!! I can't believe you're already up to as many as 7,8,9!!!

Stephen R. Lampl 03-23-2009 09:45 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;548939]Steve, your deadhangs are killin' me!!!! I can't believe you're already up to as many as 7,8,9!!![/quote]

Nancy,

Gee,[I][B] I wish[/B][/I] you were correct.....the first numbers were my bench presses.....I think I am permanently stuck with 4s and 5s for my dead hangs.....doesn't matter whether pronated, supinated, or close grip.....BLEH! :ranting2:

Carter Jee 03-23-2009 10:35 PM

Re: Steve's "I'm not aging quietly" log
 
good effort on the WOD stephen...

keep working on those deadhangs... strength will come eventually...

have you considered using bands for that little bit of assistance. I have found that the stimulus from bands as compared to a gravitron machine is much much better..

cheers...

carter


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