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

Stephen R. Lampl 10-28-2008 10:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;433816]Well, the conventional wisdom around here is that metcon is easier to gain than strength, so I would hesitate to recommend skimping on the strength workouts. At the starting levels of training you're gaining endurance even on pure strength days, especially if you're doing some version of the crossfit warm-up or an equivalent before the WOD. The program works really well out of the box, so I'd say keep on working on the WOD's and give it some more time to give you results.

In fact, it's more common for people to recommend doing the opposite of what you're talking about, to do a few months of Starting Strength prior to jumping straight into the WOD's.[/quote]

Oh, I have no intention of skimping on the strength training, Steve. I am absolutely thriving on this stuff - - all of it. I cannot thank you, Patrick Haskell, Chuck Benington, and so many others for all the great info I've received! I have the SS book, too. I lent it to a young, enthusiastic trainer who works at my globogym. She has "drunk from the proverbial Kool Aid" and just attended her first certification. I'll be starting into SS when I get the book back. Gotta get my Oly lifts down :pepper:

Stephen R. Lampl 10-29-2008 12:08 AM

Re: The Bassman's Log (Steve Lampl)
 
[B][U]Tuesday, 10/28/08[/U]:[/B]

[I]Forgot to list a "functional exercise" which was a fun addition to today's WO.
Installed a trailer hitch under the rear of my wife's SUV.
[B]Static Bench Press:
[/B]Holding a 50# hitch in place for several minutes until I could get one of the #*&%(_%@$! bolts in place!!!!
[/I]

Christin Street 10-29-2008 03:24 AM

Re: The Bassman's Log (Steve Lampl)
 
Excellent job, Steve, on the Pull-ups! You'll see those number begin to sky-rocket if you work them on a regular basis! Mine sure did but then I quick working them and they've fallen big time.:(
Nice running too!!

Stephen R. Lampl 10-29-2008 06:09 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;433867]Excellent job, Steve, on the Pull-ups! You'll see those number begin to sky-rocket if you work them on a regular basis! Mine sure did but then I quick working them and they've fallen big time.:(
Nice running too!![/quote]

Thank you, Christin!

Did your pull-ups just "appear" all of a sudden like that? I mean, that was such a shock to me, I had to look and see if someone was pushing me up over the bar!

Also, I'm curious; since you run on a regular basis, do you use POSE or any other specific technique? My biomechanics are horribly inefficient and though I like to run, I waste a tremendous amount of energy. Since my knee is messed up and I'm kinda starting back out at square 1, I thought I'd learn.......

Hope you don't mind the questions.

Elizabeth Terris 10-29-2008 06:38 AM

Re: The Bassman's Log (Steve Lampl)
 
Steven, it seems that pullups just pop out of the blue, for me it took going to a gym where no one knew me. One of the trainers simply told me to loose the band. I obeyed and did about 5 pu in a row.

I am also an energy wasting runner. I have been trying to pose 1/2 a mile a day. I cannot manage to pose, yet, during Helen, I am a VERY slow poser and runner.

Looking forward to you getting SS book back from the kool-aide junkie.

Stephen R. Lampl 10-29-2008 06:51 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;433944]Steven, it seems that pullups just pop out of the blue, for me it took going to a gym where no one knew me. One of the trainers simply told me to loose the band. I obeyed and did about 5 pu in a row.

I am also an energy wasting runner. I have been trying to pose 1/2 a mile a day. I cannot manage to pose, yet, during Helen, I am a VERY slow poser and runner.

Looking forward to you getting SS book back from the kool-aide junkie.[/quote]

Hi Elizabeth! Thanks for this info. Makes me feel a bit better. I had to ask myself if somewhere I'd been "sandbagging" it a bit.......it's just weird that happens.

The treadmill felt good on the knee yesterday. I'll be glad when I can get back up to a mile of continuous running (at any speed!) without collapsing in an out-of-breath heap on the floor. I also think that as I do more and more posterior chain work (I've always had woefully weak hamstrings and glutes), that my running will become more efficient. POSE just sounds like a good way to go.........

I can't wait to really start working on my Oly lifts. My DL and BP forms are probably the only ones which are worth anything (did I say that right?). Allison (the young lady at the globo who got certified) is really on fire with the CF program and wants to start training others. Problem is, there's no CF box closer than about an hour and a half to us. She's trying to get the globo owner to add a CF program, but it's not looking promising right now.

Patrick Haskell 10-29-2008 08:54 AM

Re: The Bassman's Log (Steve Lampl)
 
Congrats on the pullups. They come in bunches. Actually, most gains seem to come in bunches. Wonder where my pullups are now. It's been a while since I tested myself on them.

Stephen is right. You can hit the WODs for your endurance training. They'll probably also suffice for your strength training at them moment, although you could do like Anthony Bainbridge and add a single day of heavy lifting per 3-day cycle. If you do, I'd alternate deadlift, squat and maybe press. At this point, you want functional weight bearing exercise and slow lifts (rather than explosive oly lifts). You can work oly lift form if they come up on the WOD. Given your difficulty with endurance, I wouldn't go to SS but would stick to CF and work with the BrandX scaling. When you get sufficient metabolic conditioning going that your strength is holding you back, you can switch over to SS or the like, if that's your preference.

Carla Tremblay 10-29-2008 09:01 AM

Re: The Bassman's Log (Steve Lampl)
 
Great job on the pull-up PR Steve!!! :pepper:

Also, what kind of rehab are you doing for your knee? Where is it hurting you? Mine has been bothering me a lot recently... I think it started a couple of weeks ago doing duck walks...

Stephen R. Lampl 10-29-2008 01:37 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Patrick Haskell;434066]Congrats on the pullups. They come in bunches. Actually, most gains seem to come in bunches. Wonder where my pullups are now. It's been a while since I tested myself on them.

Stephen is right. You can hit the WODs for your endurance training. They'll probably also suffice for your strength training at them moment, although you could do like Anthony Bainbridge and add a single day of heavy lifting per 3-day cycle. If you do, I'd alternate deadlift, squat and maybe press. At this point, you want functional weight bearing exercise and slow lifts (rather than explosive oly lifts). You can work oly lift form if they come up on the WOD. Given your difficulty with endurance, I wouldn't go to SS but would stick to CF and work with the BrandX scaling. When you get sufficient metabolic conditioning going that your strength is holding you back, you can switch over to SS or the like, if that's your preference.[/quote]

Patrick,

First, thank you again for all your advice and for the encouragement! Second, I think what you (and Steve) say makes excellent sense.......I'd rather concentrate on building a solid metcon base first. It's starting to come, albeit slowly, but that's good news, nonetheless. If the WODs are not metcon and I can handle it, I can always add something those days.
I do have strength issues; I'm strong in some areas but woefully weak in others. I do like the idea of hitting some strength training during my WOs.

Stephen R. Lampl 10-29-2008 01:52 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;434078]Great job on the pull-up PR Steve!!! :pepper:

Also, what kind of rehab are you doing for your knee? Where is it hurting you? Mine has been bothering me a lot recently... I think it started a couple of weeks ago doing duck walks...[/quote]

Carla,

Thank you so much! I feel like I've graduated or something!! But what is so cool is that we can always push ourselves further and make more gains!

My R/knee has either suffered some scar tissue build up, arthritis, or joint degeneration. The kneecap seems to be "catching" on a tendon (or vice-versa), causing mild discomfort and irritation. After a while, the whole knee has a dull pain. Part of the problem has been that my R/hip flexors have been really weak and were never dealt with after the injury and repair.

My rehab is simply a 3X / week visit to physical therapy. Here is what the staff has me doing:

[I][B]10:00 stationary cycling[/B] / L1 - 3.7 Mets / 90 - 95 RPM (Warm-up).
[B]Shuttle[/B] - R/leg only, 4 sets of 10 reps, hold just short of knee lock 30 sec on 10th rep.
[B]Squats[/B] - Knees bent only 60 deg, feet shoulder width, hold 30 sec, 3 sets.
[B]Stork Star balance[/B]: Balance on R/leg, knee slightly bent, L/leg fwd-return, to L side-return, to rear-return. AMRAP in 30 seconds. 3 sets.
[B]Duck Walks: [/B](Hip flexor strengthening) Green band. A). Side step L to R, feet 18" min apart, extend as far as possible (3' plus). Go about 25 to 30', return R to L. 4 trips total.
B). Feet 3' apart, walk forward maintaining separation, go 25 - 30 feet, turn around, make return trip. 4 trips total.
[B]One-Leg Step-ups: [/B]R/foot on Reebok step or similar (6" - 8"), knee bent, L/leg behind on ground. Rise up on R/leg and straighten completely as L/leg is brought forward to front and held up w/ knee in flexion. Lower left leg back to behind step, bending R/leg and keeping weight on R/leg. Touch left toe to ground behind step, but do not place weight on L/toe. Repeat. AMRAP for 30 sec. 2 - 3 sets, as able.
[B]Balance Dome Squats: [/B]Feet 6" apart either side of center of balance dome, lower to squat (90 deg max) arms extended for balance, come back up. 15 reps.
[B]Foam Roller: [/B]Roll outside of each leg (IT band) 1 minute max (total).
[B]Hip Busters:[/B] Lay on L/side, R/leg forward, raise R/leg to approx. 18" and lower without resting on table/other leg, 10 X. On 10th rep, hold up 10 sec. Move r/leg to rear, repeat. 3 sets.
[B]Bio feedback Leg Raises:[/B] Seated on table, feedback probes taped to head of R/VMO. Left leg bent about 60 deg. On signal, contract VMO maximally and raise straight R/leg with foot about 12 - 15" above table. Hold 10 sec, relax (20 sec). Repeat 20 X.
[B]Ice: [/B]10:00.[/I]

I also take ibuprofen (2 X 200 mg) before I work out or go to PT. Seems to help.


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