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

[I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.

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

[QUOTE=Stephen R. Lampl;638634][I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.[B]TOTALS:[/B][B]15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.[/QUOTE]

Tabatas can be brutal Steve. I just did my first with squats about a week ago. Amazing that something that sounds so easy can be so tough. I haven't done them with presses yet, but since that is my weakest lift, I imagine they would be tough. Great work.

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

Gordon,

Thanks. I think you're right. Wait 'til DOMS sets in......
My shoulders feel pretty good today - - Tabatas will definitely build them up.

[I][B]090806 THURSDAY

[/B]Woke up this morning with [U][B]serious[/B][/U] left hip / SI joint pain.........don't know what I could have done to cause it.....

[/I][B]Assist with T-Th morning cross-training class instruction at globo (1 hour).
_________________________________
[I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU [/B](Modified)
[B]500m Row - [/B]Moderate: 1:58
[B]Stretching - - [/B]About 30:00. Still could not "pop" my back/hip.....rowing at least didn't hurt too badly....

[I][B]WOD: Kinda-sorta.....Tabata Rowing [/B][/I][B](WATTS as unit of measurement)
[/B][B]20 seconds "on", 10 seconds "off" (rest) for 8 cycles -> 4:00
[/B][B]TOTALS: [/B]343/323/320/302/290/296/303/324.
[I]First time I've done these. It was hard to maintain consistency through the exercise. Pushed really hard the last two cycles.

[B]Strength Work (a little fun):
[/B][/I][B]Tarzan Pull-ups. [/B]Gave these a quick try. 4 reps X 2.

[I]Back/hip still giving me fits. Called it good - - will try to get a WOD in later....[/I]

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

[I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......

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

[QUOTE=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/QUOTE]

Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)

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

[quote=Stephen R. Lampl;639279][I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......[/quote]
Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!!

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

Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?

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

[quote=Gordon Cooke;639369]Take it easy on the back Steve. Sounds like you may need to back off the workouts for a few days. I've had back issues in the past and I learned through trial and error that it is usually a sign of overtraining for me when it starts acting up again. Of course, I don't always follow my own advice, I hate missing workouts:)[/quote]

Thanks, Gordon. Back was much better this morning......until I did my workout. At least, I think it will stretch out today. I normally don't have any issues with it, save for simple old DOMS sometimes.

[quote=Marianne Urbanski;639419]Nice work on the DU's Stephen!! I was trying some yesterday and failed miserably.. I just can't get that darn rope under my feet the second time and i spent more time in pain from the "whipping my butt" than anything else!!
Hope your back and hip are doing ok.. I admire you finding things to do that don't make it worse, but you are still "in the game"... keep up the great work AND take care of that body!![/quote]

Thanks, Marianne. I tried a bit more again today - - whipped my left hand so hard, I thought I drew blood......had a nice bruise for a while on my ring finger. Back and hip are better, thanks. I find that if I let myself get completely derailed from working out, it gets to be too easy to just put it aside.

Take care!

[quote=Justin McGinley;639426]Some great workouts recently Steve. PRs on Fran, and tabata something else!

When did you start the assistant training gig?[/quote]

Thanks, Justin. The classes started on the 27th. I'm an unofficial trainer, but am logging the time and what I do to increase my knowledge base and hopefully put it toward my L-II cert in the future.

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

[I][B]090807 FRIDAY

[/B]Back felt much better this morning.......

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up - [/B]Modified. GHD situps to 20 X 2.
[B]Stretching: [/B]About 15:00 - specific to back and posterior chain.

[I][B]WOD: "NATE" (Courtesy of CF Sonora - - thanks guys!).
[/B][/I][B]AMRAP in 20:00 of
2 X Muscle-ups
4 X HSPU
8 X 2 pood Kb swings (70# Db)
[I][COLOR=Navy]I subbed......
2 X pull-ups + 2 X dips
4 X HSPU (against wall - - not quite full ROM)
8 X 1.5 pood (55#) Db
[/COLOR][/I][COLOR=Navy][COLOR=Black]TOTALS = 15 rounds. [/COLOR][/COLOR][/B][COLOR=Navy][COLOR=Black][I]This was my first time doing "NATE."

[B]August Tabata Challenge: Week 1, Day 5.
Tabata Bench Presses @ 75#
[U]20 seconds "on", 10 seconds "off"/rest for 8 cycles - - 4:00 mnutes.
[/U][/B][/I][B]Got 4 cycles - - - right arm/pec started cramping badly in fourth cycle.
16/15/10/4....
Dropped weight to 65#, tried to continue. 1 cycle at 10 reps and cramped again. DNF.
[/B][I]
[B]Note: [/B]Sick to stomach last night from back pain, so did not eat much. Nothing in the tank this morning for the WOD, so I was "running on fumes" for the challenge. [B] DUH! A little felony stupid today........[/B]
[/I][/COLOR][/COLOR]

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

Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.