Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, January 7, 2009[/B][/U][B]:

[I]REST DAY.

[/I][/B][I]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.


[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;487544][U][B]Wednesday, January 7, 2009[/B][/U][B]:

[I]REST DAY.

[/I][/B][I]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.


[/I][/QUOTE]

Good luck with the job hunting....I know what you're saving for ;)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;487558]Good luck with the job hunting....I know what you're saving for ;)[/quote]

Thanks, Nancy!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;487544]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.[/QUOTE]

Work is totally over-rated! Don't do it!

I think i know what your saving for too! Hopefully its only part-time so it won't interfere with your WODs...ever think about being a personal trainer?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Helen Lawson;487929]Work is totally over-rated! Don't do it![/quote]

I hear you, but my ADHD side [I][B]needs[/B][/I] to be doing something constructive. The economy says I need to bring in more than what my retirement check provides.

[quote=Helen Lawson;487929]I think i know what your saving for too! Hopefully its only part-time so it won't interfere with your WODs...ever think about being a personal trainer?[/quote]

I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thursday, January 8, 2009[/B][/U][B]:

[I]Warm-up:
2500m Row - moderate. [/I][/B][I]Pace of 2:12 - 2:15 per 500m avg. 30 SPM avg.
Sprint last 100m @ 1:44 / 500m. [B]Total time=11:35.

CFWU X 3. [/B]Added shoulder dislocates, pass-throughs, trunk rotations, and increased reps for GHD sit-ups and back extensions to 15.

[B]WOD: Main Page....
10 Rounds for Time
3 weighted pull-ups @ 45#, drop dumbbell, the perform...
5 strict pull-ups....then perform
7 kipping pull-ups
Dropping from the bar at any time ends the round.

What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) [/B]Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.
2). Rounds 2 - 4 completed in broken sets (dropped off bar), 2 weighted, 2 or 3 strict, the rest kipping in sets of 4 or 5.
3). Rounds 5 on, had to dump the weight. Kipped all pull-ups.
4). Rounds 9 and 10 degraded to sets of 2 - 4 kipped pull-ups.
[/I][I][B]Total = 150 pull-ups. Not timed, but took approximately 1:07.[/B][/I]
[I]Used whatever means possible to obtain 15 reps for each round. Rested 2 - 4 minutes between rounds.[/I]

[I][B]Thruster Practice:
45# X 10 (warm-up)
65# X 10
[COLOR=Red]85# X 8 (PR) [/COLOR][/B][COLOR=Red][COLOR=Black](only 8 reps 'cause I ran outta shoulders ......)[/COLOR][/COLOR][B]
85# X 8 (9 F)

New Year's Challenge: Burp-ups - Day 8 X 2 = 16

[/B]Shoulders and lats do not like me today......
[/I]

Re: The Bassman's Log (Steve Lampl)
 

You are the man for continuing to do more after 150 Pull-Ups...Damn you've come a long way fast!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;488428]I hear you, but my ADHD side [I][B]needs[/B][/I] to be doing something constructive. The economy says I need to bring in more than what my retirement check provides.



I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.[/QUOTE]


That sounds like a fun job "area fitness coordinator" If you are out in SD e will probably meet up since I am only 5 blocks from CSFD and lurk around the certs every chance I get!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;488537]You are the man for continuing to do more after 150 Pull-Ups...Damn you've come a long way fast![/quote]

Thanks, Chuck. What a great complement! Gotta work doubly-hard......wanna go to an L-1 Cert soon!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;488657]That sounds like a fun job "area fitness coordinator" If you are out in SD e will probably meet up since I am only 5 blocks from CSFD and lurk around the certs every chance I get![/quote]

The job/assignment was really cool.....but my Department ended up doing away with the program. We ended up with too many "job-incurred" injuries. It's too bad also, because we had many more fit (or at least, fitter) officers.

Looking forward to the cert.....