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

Stephen R. Lampl 06-05-2009 10:22 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Blair Robert Lowe;602418]HS are cooler than HeS. However, I noticed that part of the Shaolin performance tours team requirements were a 30m Headstand. So...I'm training a bit in my spare time to get up to that. I like being on my head, especially when it's not by accident.[/quote]

Blair,

I've been told I was dropped onto my head too many times when I was younger.....:rofl:.

Axial loading of the head, neck (cervical spine) and thoracic spine has several critical issues. First, if a person is going to load the head, c-spine and t-spine (e.g, in a head stand), their musculature really must support it. Strong neck-muscles will provide some safety with headstands, but a decent sense of balance and the ability to safely get out of the head stand with loss of that balance is essential. Someone like me, who simply does not possess keen body awareness has no business attempting head stands.....

Blair Robert Lowe 06-05-2009 11:02 PM

Re: Steve's "I'm not aging quietly" log
 
There are progressions to start that balance by deloading it. Doing it with the toes still on the floor and the hips piked over the shoulders and head. Doing it against the wall. I'm not even talking about a free headstand at this point.

I can't even count the number of concussions I've had on two hands. There has been some thoughts it has jarbled my short term memory and a possible seizure by onlookers during one of the last ones.

I honestly didn't do headstands ever till about 5 years ago. Kids would do them and beat me in a contest because the gym I came from did now allow headstands in their curriculum. However, prior to those years, I had been doing wrestler/judo head bridging since a very young age.

I'd be interested to see how progressively they are taught in yoga, because that is where I hear all the injuries typically have been reported from-adults doing headstands in yoga classes.

We are very careful, especially with the out of shape kids or the kids who simply have a bigger proportioned sized head for the age ( when younger ). Current USA Gymnastics reccomendations are no hand bridging before 6 and no headstands around 5 or 6 ( there isn't any official ruling on that ).

Stephen R. Lampl 06-05-2009 11:06 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set.[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3


[/COLOR][/COLOR]

Stephen R. Lampl 06-05-2009 11:14 PM

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

Interesting information you've given, thanks! I tried playing with headstands a bit when I was a kid, but never with any coaching or direction. I would imagine that use of power bands to assist in support of the head stand is another way to scale the head stand.

Stephen R. Lampl 06-05-2009 11:16 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;602343]besides... handstands impress the chicks more than headstands... :p

[I][B]have a couple of rest days!![/B][/I]

carter[/quote]

I took your advice, Carter! Had a lot more energy (I promptly used up) today....

Steve

Carter Jee 06-06-2009 01:06 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;602969][I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set.[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3


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

ripping PR on the deadlift!!! so want to work out today, but I know I need another day of rest.... so listening hard to my body and resting....

carter

Dave Coughlin 06-06-2009 09:24 AM

Re: Steve's "I'm not aging quietly" log
 
Nice work on that DL PR for three reps, Steve:highfive:

Also, way to keep on working on that shoulder flexibility stuff afterwards. I[ve been having some decent improvement just by throwing in some PVC shoulder dislocates. Check out some of the CrossFit Full Circle stuff, as I've seen throw Matt Bahen's log there's been a lot of that type of focus in their programming.

Stephen R. Lampl 06-06-2009 06:57 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;602995]ripping PR on the deadlift!!! so want to work out today, but I know I need another day of rest.... so listening hard to my body and resting....

carter[/quote]

Thanks, Carter! Glad you are listening to your own suggestion. I'm glad I listened - - really paid off the last couple of days.

Take care - I know you'll be rockin' it when you get back at it.

Steve

Stephen R. Lampl 06-06-2009 07:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;603112]Nice work on that DL PR for three reps, Steve:highfive:

Also, way to keep on working on that shoulder flexibility stuff afterwards. I[ve been having some decent improvement just by throwing in some PVC shoulder dislocates. Check out some of the CrossFit Full Circle stuff, as I've seen throw Matt Bahen's log there's been a lot of that type of focus in their programming.[/quote]

Thanks, Dave. Felt good to hoist a prior PR 3 times! I've still got a bit of work to do tho......I tend to want to lead with my butt and then pull with the back as I start to get fatigued. Thinking maybe a course of hi reps / hi sets / low weights to really "program" the muscle memory may be in order.

Also, thanks for the encouragement for the shoulder work. It's been a thorn in my side, but hey, eventually the flexibility will be there.

I'll take a look at what you suggested - - I'm always open to more info.....

Take care and be safe!

Steve

Stephen R. Lampl 06-06-2009 07:56 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090606 SATURDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding W/U: [/B]Subbed 50 ab-mat sit-ups for 25 GHDs....
[B]Shoulder Mobility Work: [/B]
[B]Arm circles[/B] - repeated several times throughout warm-up and WOD.
[B]Shoulder stretches[/B], 30 sec each arm/shoulder; arm as directly behind shoulder/back as possible - high, mid, and low positions.
10 X 1 shoulder presses - 10# Db.
[B]Shoulder Pass Throughs[/B] - additional beyond warm-up. 10 X 2 sets.

[I][B]WOD: "Lynne" Post total reps for each for five rounds of:
Max Reps of Body Weight Bench Press [/B][/I](scaled to 3/4 BW = 145# - no spotter)
[I][B]Max Reps Pull-ups [/B][/I](all pull-ups dead hang)
[B]Totals:
1) 13 / 5 [/B]OH grip
[B]2) 12 / 5 [/B]UH grip
[B]3) 10 / 5 [/B]OH grip
[B]4) 10 / 5 [/B]UH grip
[B]5) 10 / 5 [/B]OH grip
[COLOR=Red][B][I]PR: 55 [/I][COLOR=Red][I]@ 75% BW BP[/I][/COLOR][/B][B][I] / [/I][/B][/COLOR][I][COLOR=Red][B]25 [/B][/COLOR][COLOR=Red][COLOR=Black][COLOR=Red][B]pull-ups[/B].[/COLOR] [/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black](Last "Lynne:" 40 BP @ 75[/COLOR][/COLOR]% BW / 21 pull-ups on 090323).

[I][B]Double Under Practice: [/B][/I]about 2:00 minutes total. Kept missing singles today and felt like a real klutz.....did manage to chain two DUs together 3 separate times! WOOOOOOOOT!

[I][B]Rope Pull-ups: [/B][/I]2, 2, 1. Grip was fried and kept slpping down the rope.
[I][B]Kipping Pull-up Practice: [/B][/I]5, 5, 3. Again, felt grip going - - probably yesterday's DLs. Tried moving my hands apart for a wider grip today - - that made all the difference in the world, due to my poor shoulder flexibility. Nice knowing that [U]I can kip[/U]......I just never had my grip wide enough!!

[I][B]Metcon"ish" Work: Interval Runs 30:00.[/B][/I]
Warm-up 1:00 minute at 3.2 MPH walk
Warm-up 4:00 minutes at 4.0 MPH walk
Run 400m at 5.5 MPH; rest 1:00 minute at 4.2 MPH
Run 1:00 minute at 7.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at 8.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at [B][COLOR=Red]9.0 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :30 seconds at [COLOR=Red][B]10:00 MPH[/B][COLOR=Black], rest 2:30 at 4.2 MPH
Run :30 seconds at [B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
[/COLOR][/COLOR][COLOR=Red][COLOR=Black]Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH - actually ran about 45 - 50 seconds - - couldn't find the stupid speed control......
Run 400m at 6.0 MPH, rest at 4.0 MPH for remainder of time as cool-down.
[B]Total time: 30:00 Total distance: 2.50 miles.
[COLOR=Red]* PRs for speed. [/COLOR][/B][I][COLOR=Red][COLOR=Black]Haven't run that fast since LEO academy 29 years ago.

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]I think I've earned my rest day tomorrow........Had lots of fun today!
[/COLOR][/COLOR] [/COLOR][/COLOR]

Patrick Haskell 06-07-2009 04:11 AM

Re: Steve's "I'm not aging quietly" log
 
Nice DLs and speed work, Steve. That 10mph pace is a good one to work, whether you're on the treadmill or the track. You're already past the half-minute mark. Those 30-second intervals will quickly become 45 seconds, and you've then run 200m at 10mph. Double that and you've got a respectable 400m pace. Carry it out to a mile or bust it out for 400m during the later rounds of a WOD, and you're a certifiable badass ([I]someday, someday[/I]).

Stephen R. Lampl 06-07-2009 02:28 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;603470]Nice DLs and speed work, Steve. That 10mph pace is a good one to work, whether you're on the treadmill or the track. You're already past the half-minute mark. Those 30-second intervals will quickly become 45 seconds, and you've then run 200m at 10mph. Double that and you've got a respectable 400m pace. Carry it out to a mile or bust it out for 400m during the later rounds of a WOD, and you're a certifiable badass ([I]someday, someday[/I]).[/quote]

Patrick,

Thanks for the positive feedback and the suggestions. I've never been a fast runner; have loved running for the sake of just getting out and being outdoors - - clearing my head. Even though I was on a treadmill yesterday, I had never attempted 10.0 MPH, nor had I figured it would be as "easy" (I mean, it wasn't, but it wasn't that difficult either).

I feel like things are coming together. I started to run out of leg power and "turnover" speed before I was running out of air.......

Helen Lawson 06-08-2009 06:13 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve. Just checking in...looks like some great stuff you've been doing: DL PR, 10mph, etc...:notworth:

I've been busy, but still trying to say hi now and then!

Helen

Carter Jee 06-10-2009 05:14 AM

Re: Steve's "I'm not aging quietly" log
 
10mph and you're not a fast runner!!!!

bah... you're a lot more faster than me....

I seem to only have two speeds when it comes to running... slow and the shuffle.... :D

great work
carter

Stephen R. Lampl 06-11-2009 05:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;605159]10mph and you're not a fast runner!!!!

bah... you're a lot more faster than me....

I seem to only have two speeds when it comes to running... slow and the shuffle.... :D

great work
carter[/quote]

Carter,

Thanks - - you're funny! I have always been an LSD man (I'm not talking about the drug - - just my speed - long, slow, distance). I cannot believe how much more effortless the running has become (just on the gerbil trainer thus far). I think the hamstring/glute work involved with CF has really helped.

Take care.

Steve

Stephen R. Lampl 06-11-2009 05:58 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090612 THURSDAY

[/B]Several days off in a row here. Wife had Dr. appointments up in Redding - no time to get work outs in.......Looking for work is taking the rest of the time. BLEH!
[/I]

Nancy Cohen 06-11-2009 10:00 PM

Re: Steve's "I'm not aging quietly" log
 
10mph!!!!!!!!!!! Are you kidding me?????!!!!!!!!!!!!!!!!!!

Stephen R. Lampl 06-11-2009 10:17 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;606434]10mph!!!!!!!!!!! Are you kidding me?????!!!!!!!!!!!!!!!!!![/quote]

Well..........that's what the treadmill readout said.....It was only for 30 seconds at a time, though ;).

On a kind of a funny note, we went shopping for me for decent running shoes while we were up in Redding. The place (Fleet Feet) had a camera aimed a their treadmill to show foot strike issues. I pronated so badly that when I looked at the video, I wondered how I've managed to walk or run (even slowly) all these years without using the sides of my ankles instead of the soles of my feet......:rofl:. As a matter of fact, I was the worst pronater the salesman had ever seen besides one other person..........himself!

Well......no Vibram "Five Fingers" for me........just good shoes and orthotics!

Take care. Best to Mark!

Steve

Justin McGinley 06-12-2009 07:08 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;602969]
Dead Lift
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/QUOTE]

Well hot damn. You are getting STRONG. That beats my PR. Nice work Stephen!

Stephen R. Lampl 06-12-2009 12:55 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;606591]Well hot damn. You are getting STRONG. That beats my PR. Nice work Stephen![/quote]

Thanks, Justin!

Now......for that OHS.......I'm up to the empty bar on weight!

Dave Coughlin 06-12-2009 06:38 PM

Re: Steve's "I'm not aging quietly" log
 
Kudos for getting your stride looked at, Steve. There is a Fleet Feet in Orlando as well, maybe I might have them take a look at my big a$$ on their treadmill. I bought a pair of adidas saras (pretty much just like the sambas), and I've only ran a bit in them so far. Tough getting used to that flat sole, after my years of using heavy-cushioned running shoes.:shrug:

I'll probably keep the adidas' for WODs, but use my asics for anything longer than a mile (or for my beloved track days:). Hope everything is well for you over there...

Carter Jee 06-12-2009 07:07 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Justin McGinley;606591]Well hot damn. You are getting STRONG. That beats my PR. Nice work Stephen![/QUOTE]

doh!! must haver missed this!!!

wow....that is one impressive lift stephen!!!!

carter

Stephen R. Lampl 06-12-2009 10:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;607015]Kudos for getting your stride looked at, Steve. There is a Fleet Feet in Orlando as well, maybe I might have them take a look at my big a$$ on their treadmill. I bought a pair of adidas saras (pretty much just like the sambas), and I've only ran a bit in them so far. Tough getting used to that flat sole, after my years of using heavy-cushioned running shoes.:shrug:

I'll probably keep the adidas' for WODs, but use my asics for anything longer than a mile (or for my beloved track days:). Hope everything is well for you over there...[/quote]

Hey Dave,

Thanks for dropping by! I was really interested in getting the Vibrams to try out. Most of the folks at CF Redding can't say enough good about them and that they have really given them great strength improvement in their feet. Problem is, I would probably end up with serious orthopedic issues. Oh well.....Like you, I'm gonna save the new Sauconys for serious running, though I'll keep my New Balance and Asics for WODs.....

Everything here is going so - so. I'm having a bit of a "pity party" - - can't find work and haven't been able to work out for nearly a week. No WODs = :( and:ranting2:. Took a great hike today and hopefully (if I'm not too sore) will hit the nearest affiliate for their open session tomorrow a.m. I need to hit some of the weak spots.

[quote=Carter Jee;607025]doh!! must haver missed this!!!

wow....that is one impressive lift stephen!!!!

carter[/quote]

Thanks, Carter! Felt good - - form got a bit nasty - looking though. I hear 400# calling my name, but it's still a long way off......:D

Stephen R. Lampl 06-12-2009 10:53 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090612 FRIDAY

REST DAY - - [/B][/I]more job hunting......

Couldn't stand it, so took a hike - - literally!

[I][B]Hike: Pinecrest Lake National Recreation Trail[/B] (around lake perimiter)[/I]
Distance: 4.0 miles
Difficulty: Beginner/Easy
Time: 1:20

Stephen R. Lampl 06-13-2009 01:10 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090613 SATURDAY - Workout at CrossFit Excel (Escalon, CA)

[/B][/I]Worked with Trainer/Affiliate Owner Nick Hobby today on squat rudiments. Nothing else!

[I][B]Warm-up: CF Excel WU:
[/B][/I]400m Run (I mostly walked - - Achilles a bit sore from the hike yesterday)
Then 2X of:
OHS X 10 (PVC)
10 burpees
10 Kb Swings (1 X w/35#, 1 X w/53#)
10 Ball Slams
Samson Stretch
Added GHD situps X 15 X 1
Back Extensions X 15 X 1
Shoulder Pass Thrus X 10 X 1
Body Circles X 10 X 1

[I][B]Training:
[/B][/I][B]Squat Therapy.[/B] Worked solely on squat form - - all unweighted. Keyed on the following training cues:
1). Chest High
2). Push butt back first, as far as possible, keeping chest high before dropping into the squat
3). Place hands on hips (as necessary) as a cue to pull shoulders back
4). "Pull" myself down into the squat maintaining the lumbar curve, chest up, and shoulders back.
5). Drop to dynamax depth, if possible, without losing lumbar curve ("butt wink").
[I]This was [U]hard[/U]![/I] [I]Did about 30 reps total in groups of about 5 or 6. Nick watched and provided cues throughout - - this really paid off. Things went from seriously ugly to almost perfect in about 30 reps!

[/I][B]Overhead Squat work: [/B]Again, worked on form using no weight - just PVC.
It's a bit easier to keep my lumbar curve with these, but run into a different .set of problems. Training cues from Nick for the OHS:
1). Shoulders back and [U]active[/U] to keep bar in frontal plane
2). Push butt back first as far as possible, chest high, then begin lowering into the squat
3). "Pull" myself down into the squat
4). Ensure my knees travel/stay over my feet
5). Keep toes pointed no more than at a 15 to 20 degree angle out. Too much causes knees to track to the inside of my feet
6). "Push"/keep knees out over feet
7). Lower to dynamax depth
[I]Again, this was quite a workout![/I] [I]Did about 30 reps of this also (in sets of 5 or 6). Form on this also looked much improved at the end of the sets.[/I]

[B]Kipping....[/B]
We looked at this - - I'm still not getting the timing down for "tying" hip drive to the pull. Gymnastics kip - - I still don't have the shoulder flexibility for this to be efficient. The best Rx for me - - work on developing really good, functional lat strength; do ring rows, straight arm full ROM cable pull-downs, and use assist bands. to work toward chest to bar. Keep working on timing - - it will eventually "click."

Great training day today! Feeling a bit sick to my stomach, so didn't hit a true WOD today......maybe later.

Dave Coughlin 06-13-2009 01:49 PM

Re: Steve's "I'm not aging quietly" log
 
Wow-quite a productive day today Steven:highfive: I love how Nick's watchful eye provides a ton of ways to tweak your movements. Have you thought about integrating PVC OHS, for a couple sets of ten, into your warmup? Having him give a couple cues for you will help out your entire family of squatting movements. Keep up the great working attitude in terms of developing a solid kip. One day soon, all the pieces will come together for you, and you will be nailing kipping PUs like nobody's business:stir:

Best of luck on the job hunt as well....

Carter Jee 06-13-2009 04:23 PM

Re: Steve's "I'm not aging quietly" log
 
ditto on the job hunt well wishes from dave...

nice work on the squat and OHS... its great getting coaching on your movements!!! the squat must have started to feel good after a while..

carter

Nancy Cohen 06-13-2009 09:03 PM

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

Geez, I wish you better luck on your job hunting. This can be so depressing and really zap your energy (physical and mental). Try to keep fitting in your workouts during this time. It'll help keep you feeling good through the "suck."

Stephen R. Lampl 06-14-2009 11:28 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Dave Coughlin;607271]Wow-quite a productive day today Steven:highfive: I love how Nick's watchful eye provides a ton of ways to tweak your movements. Have you thought about integrating PVC OHS, for a couple sets of ten, into your warmup? Having him give a couple cues for you will help out your entire family of squatting movements. Keep up the great working attitude in terms of developing a solid kip. One day soon, all the pieces will come together for you, and you will be nailing kipping PUs like nobody's business:stir:

Best of luck on the job hunt as well....[/quote]

[quote=Carter Jee;607311]ditto on the job hunt well wishes from dave...

nice work on the squat and OHS... its great getting coaching on your movements!!! the squat must have started to feel good after a while..

carter[/quote]

Dave and Carter,

Many thanks for the feedback, encouragement, and well wishes on the job hunting. Dave, I have incorporated the OHS with PVC into my warm-ups on an on-and-off basis, though mostly off as of recently. My form has been poor enough that I did not want to reinforce the muscle memory incorrectly. Nick observed with the OHS, that the fight to keep my inflexible shoulders back and active helped to reinforce my lumbar curve and keep my chest up, so I actually did better with them than basic squats.

Carter, the squats felt great, once I finally got them right. It is really difficult to "feel" the butt tuck under toward the bottom of the squat, so the verbal cues from Nick were a welcome addition.....I feel a little dumb doing it without going for a PR, but I think it's time I took some videos of my form work - - once I really get the form down consistently, I can call that a PRin and of itself!

Take care - - both of you!

Stephen R. Lampl 06-14-2009 11:31 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;607384]Hey Steve,

Geez, I wish you better luck on your job hunting. This can be so depressing and really zap your energy (physical and mental). Try to keep fitting in your workouts during this time. It'll help keep you feeling good through the "suck."[/quote]

Nancy,

Thanks so much for your encouragement! I didn't really think about it, but I have been depressed and have had a difficult time "getting my act together." The lack of time for workouts hasn't helped either. Back at it tomorrow........

Stephen R. Lampl 06-15-2009 11:15 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090615 MONDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]Added OHS with PVC X 10. Due to week off, dropped reps of GHD situps and back extensions to 15 from 30 and push ups to 10. Getting back into it [U]safely[/U]!

[B][I]Strength Work: [/I]
Pull-up therapy:
Rows[/B] (subbed use of Smith Machine bar for rings) 10 X 3 (chest to bar).
[B]Static Holds[/B] in "up" position: 15 sec X 5
[B]Pull-ups - parallel (close) grips - dead hang:[/B] 4, 6, 6, 4.5, 5 = 25

[I][B]Kipping Pull-up Practice:
[/B][/I]Think I may have finally gotten timing down - - they came fairly easily today: 9, 6, 6 (grip and arms fried)....

[I][B]Form Work:
[/B][/I][B]OHS Rudiments
[/B]PVC X 10 X 3. Had CF buddy check my form on the last set. First four or five reps were a bit "shaky" he said, but the last were solid.

[I][B]WOD: 5K Run. (Subbed interval work).
Warm-up:
[/B][/I]Walk 1:00 at 2.5 MPH
Walk 1:00 at 3.5 MPH
Walk 3:00 at 4.0 MPH
[I][B]Running:[/B][/I]
Run 500m at 5.5 MPH, rest (walk) 2:30 minute at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.0 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.5 MPH for 1:00 minute, walk 1:30 at 4.0 MPH
Run 9.5 MPH for 0:45 minute, walk (cool down) 4:00 at 4.0 MPH
Walk 1:00 at 3.2 MPH

Total time, approx. 30:00. Total distance: 2.25 miles. Took it a bit easy today after laying off a week - - and felt a little mild soreness from R/Achilles on last run. It's finally getting better.....

Stephen R. Lampl 06-16-2009 05:02 PM

Re: Steve's "I'm not aging quietly" log
 
[I]Correction to yesterday's workout post:
[/I]
My 500m run should have read a 400m run - - 1/4 mile on the hamster trainer....

[I][B]090616 TUESDAY

Warm-up:
[/B][/I][B]Rowing: [/B]1,000m X 2. Total time, about 9:20 for both (2:20 per 500 pace).
[B]CF Redding WU.[/B] Added OHS X 10, raised # of push-ups, GHD situps, and back ext. to 20 reps.

[I][B]Form Work:
[/B][/I][B]OHS [/B](used PVC pipe for all reps).
10 X 5 sets. Form feeling better all the time. Using slightly wider stance right now to assist in countering tendency to turn toes out as reps increase.

[I][B]WOD: [/B][/I][B]
Press Series: Shoulder Press, Push Press, and Push Jerk 3 X 5s.
[I]Warm-up:
[/I][/B]SP - PVC X 15, PP - PVC X 15, PJ - PVC X 15.
SP X 45# X 10, PP X 45# X 10, PJ X 45# X 10
[I][B]Working:
[/B][/I][B]Shoulder Press
[/B]95# X 3, 115# X 3, 125# X 2 (F3), 120# X 2 (F3), 120# X 2 (F3).
[B]Push Press:
[/B]115# X 3, 125# X 3, 135# X 3, 145# (F,F,F), 140# X 1 (F2) 1, [B][COLOR=Red]140# X 3[/COLOR][/B]. [COLOR=Red][B]PR[/B] for reps and weight![/COLOR]
[B]Push Jerk:
[COLOR=Red]135# X 3[/COLOR][/B], 135# X 1, F, 1; 135# X 3, 135# X 2 (F3), 135# X F, 1, F. [COLOR=Red][B]PR [/B]for reps and weight.[/COLOR]
[I]I need to drop the weight on the push jerks and concentrate on getting under the weight with confidence and consistency. 135# went up easily when I "got it right." [/I]

[I][B]Strength Work:
[/B][/I][B]Dips (bar): [/B]
Full ROM with slight jump assist; 10 X 2.
Unassisted full ROM 10 X 1. [I]First time I've been able to do these unassisted/Full ROM since November, when I got bursitis in my shoulder.[/I]!

[B]Kipping Pull-up Work: [/B](Used parallel grip)
10, 10, 10, 9, 11 = [COLOR=Red][I][B]50 - PR [/B]for reps and consistent sets.[/I][/COLOR]

Dave Coughlin 06-16-2009 05:19 PM

Re: Steve's "I'm not aging quietly" log
 
Quite a bit of red in your last entry:) Red equals PRs, very nice!

Way to put that heavy sh_t over your head today, Steve:highfive: I'm sure you're happy with today's shoulder work; however, I imagine you are more stoked about your pullup work.

Kudos.

Stephen R. Lampl 06-16-2009 05:35 PM

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

I'm stoked about both, actually. I felt a little down during my workout because for the most part, the presses felt heavy (haven't done them for a while) and I thought I lost ground. That was only the case with the SPs, but this wasn't bad. And you are right - - I really am pleased with the pull-ups. The ring rows (subbing the Smith machine bar until I can afford to buy a set of rings) and parallel grip pull-ups are really helping me.

I really feel good about my programming right now. I'll get back to hitting regular WODs soon - - as my strength and form continue to improve.

Take care and be safe!

Samantha Aurelio 06-17-2009 04:34 PM

Re: Steve's "I'm not aging quietly" log
 
I want you to play bass for me!!!!! :) :)

Stephen R. Lampl 06-17-2009 09:41 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Sam - - wish I could play full-time; what a great "job" that would be!

[I][B]
090617 WEDNESDAY

REST DAY TODAY.
[COLOR=Blue]
NEWS FLASH..........[/COLOR]

[/B][/I][B][COLOR=Orange]CrossFit Sonora's[/COLOR] [/B]website [URL="http://www.crossfitsonora.com/"]http://www.crossfitsonora.com[/URL] (w/f/s) is up and running! More info later, as things progress......

Stephen R. Lampl 06-18-2009 08:54 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090618 THURSDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU - modified.

[/B][I][B]Quick WOD: [/B][/I][B]For time:
12 - 9 - 6 of:
Bench Press (80% BW) -> 155#
Pull-ups.
[/B][I]Did not do this WOD - - see note below.[/I]
[B]
[I]Warm-up:[/I][/B] 45# X 15, 95# X 5, 135# X 3.

[I][B]NOTE: [/B][/I]135# felt really heavy and was hard to get up, didn't even think of trying 155...... Feeling out of sorts today - no energy, depressed (can't find work) and ate like an idiot yesterday.

[I][B]Kipping Pull-ups: [/B][/I](Could tell my strength/energy was off, yet these came more easily than in the past...)
[B]OH grip: [/B]10, 10, 5, 2, (switched to parallel grip), 3, 10, 10, 10 = 60.

[I][B]Later.......Rowing:
Warm-up: [/B][/I][B]500m: [/B]2:12
[I][B]"Intended WOD": [/B][/I][B]3 rounds of 1 min on, 1 min off X 3. DNF....:ranting2:
[/B]I got 1/3 round before I just fell apart.....
1:00 min at 1:36 pace - 312m, rest 1:00,
0:30 at 1:33 pace (quit here).....[U][I]absolutely spent[/I][/U]. Rested 5:00
Rowed 500m as cool down: 1:51.

Nancy Cohen 06-18-2009 09:53 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;609362]
[COLOR=Blue]
NEWS FLASH..........[/COLOR]

[/B][/I][B][COLOR=Orange]CrossFit Sonora's[/COLOR] [/B]website [URL="http://www.crossfitsonora.com/"]http://www.crossfitsonora.com[/URL] (w/f/s) is up and running! More info later, as things progress......[/QUOTE]

nope...site not working.....

are you involved in this venture? sorry i'm not up to date on what's going on anymore!

Stephen R. Lampl 06-18-2009 10:32 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;610087]nope...site not working.....

are you involved in this venture? sorry i'm not up to date on what's going on anymore![/quote]

Hi Nancy,

Sorry about the site - - it was working yesterday when I posted the link and this morning. Perhaps I was a bit premature in posting it. As for being involved, I was hoping to be, but do not know at this point. The person who applied for and received affiliation has been working hard on getting everything organized. I'll keep you posted.

Stephen R. Lampl 06-19-2009 05:44 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090619 FRIDAY

Warm-up:
[/B][/I][B]Walk 4.0 MPH: [/B]10:00 / Dist .63 miles / 1.5% incline.

[B]CF Redding WU: [/B]Modified. Subbed hollow rocks X 10 for GHD situps.

[I][B]WOD warm-up:
[/B][/I][B]Clean and Jerk:
[/B]45# X 5; 65# X 5, 95# X 5, 115# X 5, [B][COLOR=Red]135# X 3 (PR for C&J weight/reps)[/COLOR][/B]
[I][B]WOD: "Train Wreck" (Cindy meets Grace) - WOD courtesy of CrossFit Redding[/B] (Gee thanks, guys!)
[B] 3 Rounds for time of:
5 round of "Cindy" [/B](5 pull-ups, 10 push-ups, 15 squats)
[B]10 Clean and Jerk X 135# --> scaled to 95#
[/B][/I][B]Time = 32:10[/B]
This was a true pain-fest! Sets of squats and C&J were pretty broken.

[I][B]Other "Stuff"
[/B][/I][B]Box Jumps (16" bench):[/B] 10 X 5 = 50.

[B]Max Reps Kipping Pull-ups: [/B]12 X 1 set. I think I could have done a couple more, but my grip started to fail.

[B]Spinning: [/B]20:00 min. / L3 - L6 / 6.2 miles. 110 - 125 RPM. 10:00 min @ L5.


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