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

Alycia McGinley 01-05-2009 04:56 PM

Re: The Bassman's Log (Steve Lampl)
 
Hi Steve,
Hope you are feeling better.

I saw that you had posted something in the Dead Hang Pull Up Society about having really tight shoulders. What are you doing to work on them? Aside from a few basic stretches (across the body, behind the back),I wasnt sure if there are any new dynamic stretches, anythnig else that's not as obvious.

I could use all of the tips I can get. Mine deltoids are like bricks right now ad it hurts to practice my kipping swings. :o


Thanks!

Stephen R. Lampl 01-05-2009 08:14 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Danny McCabe;485611]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![/quote]

Danny,

Thank you for your concern! The cold is still hanging on with a vengeance, but I felt better today, so did a short WO. Slowly getting back into it.....

Stephen R. Lampl 01-05-2009 08:54 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Alycia Alves;485699]Hi Steve,
Hope you are feeling better.

I saw that you had posted something in the Dead Hang Pull Up Society about having really tight shoulders. What are you doing to work on them? Aside from a few basic stretches (across the body, behind the back),I wasnt sure if there are any new dynamic stretches, anythnig else that's not as obvious.

I could use all of the tips I can get. Mine deltoids are like bricks right now ad it hurts to practice my kipping swings. :o


Thanks![/quote]

Hi Alicia,

I'm probably not the best person to ask. I was told one of the best things I could do was "shoulder pass throughs" using a piece of PVC pipe. Another good one is the shoulder / trunk rotation, again using a PVC pipe. I also do arm circles. Are you doing your kipping practice swings without support (simply hanging)? If so, perhaps you could stand on a BJ or aerobic step and do shoulder swings supporting most of your body weight with your legs.

Last but not least, if you are fairly strong, you can substitute a light weight bar (1" barbell bar - - 15# or 25#), or if you feel confident, a 30# oly bar and hold it overhead at approx. shoulder width with palms facing forward (OH grip). Gently allow the weight of the bar to move your arms/shoulders rearward a few inches until you feel a stretch. You don't want to lower the bar to your back, just stretch your shoulders.

I've looked for some info on shoulder stretches, but all I've been able to find thus far is fairly elementary and what you probably already know. I'll see what I can dig up in the mean time and post back.

Take care and good luck!

Stephen R. Lampl 01-05-2009 09:09 PM

Re: The Bassman's Log (Steve Lampl)
 
[B][U]Sunday, January 4, 2009[/U]:[/B]

[I]Still really sick . . . sat around and vegged out.

[/I][U][B]Monday, January 5, 2009[/B][/U][B]:

[/B][I]Still feeling like doo-doo, but couldn't stand it any longer and went to the globo. Did a light, "sucky" work-out.

[B]Warm-up:
Stationary Cycling - [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR @ 102
[B]Jump rope - singles: [/B]50. (Tried for some DUs, but it wasn't happening).

[B]WOD:
Hang Power-Cleans; 1,1,1,1,1,1,1. Post Loads.

[/B]WU with [B]45# bar X 10. Then 45# bar X 5.
95# X F. 5 attempts total; all Failed.
Dropped to 65#, did 5 X 7 (35 total reps) for form. [/B]Hit and miss - - Lifts with poor form were repeated (approx. 50% of them......BLEH!!).

Analysis: Slow legs (not quick enough thrust upwards on initial lift), slow arms (not bringing them up fast enough), and not dipping down enough (or quickly enough) to receive the bar. Tons of work necessary here....

[B]New Years Challenge:

Buy-in for 1/05/2009: 30 burp-ups.

Also did 5 DHPUs X 2 and 5 kipping PUs X 4. [/B]Tried UH grip once on the kipping and noted much more stability in my hip movement and that my chin/torso was much closer to the bar.

[B]Nutrtion still a bit off - - just trying to get over this cold........[/B]
[/I]

Christin Street 01-06-2009 06:30 PM

Re: The Bassman's Log (Steve Lampl)
 
Wow! You did the Death by Thruster?? You earn the utmost respect in my book if you did it. That was a horrible WOD, huh? Just WAIT until tomorrow. Posterior chain will be fried! Great job Steve!!

Stephen R. Lampl 01-06-2009 06:36 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Tuesday, January 6, 2008[/B][/U][B]:

[I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 miles / HR 96

[B]Modified CFWU X 2
[/B]Shoulder pass throughs, trunk rotations, shoulder/trunk rotations w/PVC, lat pull downs (75# X 10), push ups. Added 5 burpees and 5 kipping pull-ups to second set.

[B]New Year's Challenge - - Day 6
Burpups X 2 = 12. Time= 1:42.
[/B]
[B]WOD:

[/B][/I][I][B]Pull-ups, density style. Set ends when you drop off the bar[/B][/I].
[I](One minute rest between sets. Rested about 3 minutes between close grip and wide grip rounds).[/I]
[I]Kipping parallel (close) grip: OH= 6, 5, 3, 4, 3 / UH= 6, 3, 3, 4, 3
Kipping wide grip: OH = F, F, 2*, 2, 3 / UH = 2, 3, 2, 4, 3
[B]Total = 61
[/B](* = shoulders and lats fried - - had to use a step to raise my starting height).
[/I]
[I][B]"Death by Thrusters"[/B][/I]
[I]With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.[/I]
[I][B]8 rounds + 4 thrusters @ [COLOR=Red]75#[/COLOR] [COLOR=Red](PR) [/COLOR]= 39 thrusters[/B][/I].

[I][U]This was one of the most difficult WOs I've ever done.[/U] Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today![/I]

Stephen R. Lampl 01-06-2009 07:09 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;486615]Wow! You did the Death by Thruster?? You earn the utmost respect in my book if you did it. That was a horrible WOD, huh? Just WAIT until tomorrow. Posterior chain will be fried! Great job Steve!![/quote]

Yup, shore did. See....you and Keith don't even have to be in the same gym to pass on great training tips!! And you are sure right about how hard this one was. Feel great.........now that I'm done :D.

Helen Lawson 01-07-2009 09:59 AM

Re: The Bassman's Log (Steve Lampl)
 
Wow...some great work you've been doing lately! :highfive: Thursters, pull-ups, cleans...etc...! And sick on top of it! Excellent work!

Stephen R. Lampl 01-07-2009 03:31 PM

Re: The Bassman's Log (Steve Lampl)
 
Gee Helen,

Thank you :thanx:!! Too bad they don't have an icon for blushing!!

Have a great day!

Justin McGinley 01-07-2009 05:24 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;486616]
[I][B]"Death by Thrusters"[/B][/I]
[I]With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.[/I]
[I][B]8 rounds + 4 thrusters @ [COLOR=Red]75#[/COLOR] [COLOR=Red](PR) [/COLOR]= 39 thrusters[/B][/I].

[I][U]This was one of the most difficult WOs I've ever done.[/U] Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today![/I][/QUOTE]

Wow. That is a scary WOD. Good work!


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