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

Justin McGinley 01-09-2009 03:33 PM

Re: The Bassman's Log (Steve Lampl)
 
Great job on the pullups. You are a driven man to have made it through that workout without quitting. How are your arms feeling today?

Charles Bennington 01-09-2009 03:46 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;488678]Thanks, Chuck. What a great complement! Gotta work doubly-hard......wanna go to an L-1 Cert soon![/QUOTE]

Start working on Air Squat endurance....

Stephen R. Lampl 01-09-2009 04:30 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Justin McGinley;489237]Great job on the pullups. You are a driven man to have made it through that workout without quitting. How are your arms feeling today?[/quote]

Thanks, Man! Had to do it. Arms are strangely not sore; shoulders and upper lats, just slightly so. I stretched the living daylights out of everything before and after the WO.....but still am surprised I can even move....

Stephen R. Lampl 01-09-2009 04:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;489248]Start working on Air Squat endurance....[/quote]

Great suggestion, Chuck. Thanks! Gonna try and work up thruster endurance also. Want to hit consistent sets of 10 @ 135# if I can before the end of Feb....

Vanessa Sisson 01-09-2009 04:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Charles Bennington;489248]Start working on Air Squat endurance....[/QUOTE]

:rofl:

Umm...yeah...work on that if you don't want to walk around like a cripple the following week!

Stephen R. Lampl 01-09-2009 09:11 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Vanessa Sisson;489312]:rofl:

Umm...yeah...work on that if you don't want to walk around like a cripple the following week![/quote]

Hey Vanessa,

Boy do I hear you ..... I hope I'm a squatting fool by the time I go! :rofl:

Stephen R. Lampl 01-09-2009 09:30 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Friday, January 9, 2009[/B][/U][B]:

[I]Warm-up: Stationary Cycling[/I][/B][I] 10:00 / L3 / 100 RPM / 2.6 mi / HR 102

[B]WOD:
Front Squat 5, 5, 5, 5, 5. Post Loads.
WU = 25 X air squats
65#
85#
95#
115#
[COLOR=Black]125# (Sort of a PR - - [/COLOR][/B][COLOR=Red][COLOR=Black]Had not really ever done these before except for form with 65#). This felt good and solid; thought I had 135 on the bar and probably should have tried another set to stress the posterior chain a bit more.

[B]New Year's Challenge day 9 X 2 = 18 Burpups
[/B]Timed = 1:43.

[B]Pull-ups [/B](wanted to see if I could still do them after yesterday! :rofl:)
[B]4 good, solid "L" pull-ups (UH grip)
4 kipping pull-ups (OH)
6 kipping pull-ups (UH)

[/B]Only had time for a short WO today....
[/COLOR][/COLOR][/I]

Patrick Haskell 01-10-2009 05:22 AM

Re: The Bassman's Log (Steve Lampl)
 
Impressive work, Steve, especially all those pullups and the death by thrusters. (That sounds miserable.) Cool that your thinking of getting back into training folks. Doing it with CF as a methodology will be super rewarding. Maybe it's my CF elitism, but I have this image of guys looking like that old avatar of your jumping around and find it comical. [SIZE="1"][COLOR="Silver"](I hope I'm not alone in this. :o)[/COLOR][/SIZE]

[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]

[QUOTE=Stephen R. Lampl;485893]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![/QUOTE]

That's a good list, Steve. I've also found Adrian Bozman's OHS drill to be excellent for improving shoulder flexibility and stability (especially in conjunction with the kipping). As an added bonus, it will give you practice squatting for the cert. :p The drill is pretty simple. Do a set (5-10) of standard, snatch-grip OHS and hold at the bottom for 5-10 seconds on the last rep. Move your hands and feet in ~six inches and repeat. Do about four positions, moving through a pressing stance/grip and finishing up with hands and feet together. Keep your toes turned out and make sure your knees track over them, so there's room to get your hips down. At first, the narrower positions will be comical, but over time, you'll develop a better ROM in both hips and shoulders, while keeping your back stable. I still can't get to parallel with hands and feet together, but I was close when I was doing this on a daily basis. Give it a shot.

Elizabeth Terris 01-10-2009 08:01 AM

Re: The Bassman's Log (Steve Lampl)
 
Strong work on Friday especially those pull ups after Thursday's punishment. Burpee time was great too.
I have shoulder flexibility problems as well but the OHS work has helped quite a bit.

Stephen R. Lampl 01-10-2009 01:43 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]Maybe it's my CF elitism, but I have this image of guys looking like that old avatar of your jumping around and find it comical. [SIZE=1][COLOR=Silver](I hope I'm not alone in this. :o)[/COLOR][/SIZE][/B][/I]

No, Patrick. It is not your CF elitism.......it's the truth. I [I][B]am[/B][/I] jumping around and find it comical......Gosh, what'll I look like doing that when I'm 70......YIKES :yikes:.

Thank you for your suggestions and positive reinforcement to my pursuits. I just simply need to work hard, but work safely at the same time. The dislocates and pass throughs are really helping. I noticed during my CFWU the other day that my OHS warm-ups (with the Kindo stick) were almost directly overhead.....much better than previously.


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