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

Stephen R. Lampl 10-02-2008 06:24 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Delita Wright;415154]Stephen, don't know if you saw this. I posted it in response to your comments last night on your wife:

Stephen, that's great. It is hard to think of myself as a model! LOL I suggest you check out [URL]http://health.groups.yahoo.com/group/awalkaday/[/URL] which is a walking group I started about 7 years ago when my goal was *A Walk A Day* starting with 5 minutes out and back. There was a time when I couldn't walk more than 1/4 mile and I was the slowest one on the sidewalk. Someday I'll write all that up. We have had a lot of people with real challenges like Fibro in the group and we are about that speed. It is small right now, but that might be even better and tell her we could sure use the *new blood.* LOL Also, I've been healed from almost everything so stick it out - there is hope! I'd be happy to hear from her, too, if she's interested. Delita[/quote]

Thanks, Delita, I did! I thought I replied back, but maybe I didn't. I was pretty fried when I was reading all my e-mail, so I'm not even sure of everything I said.......

Chery read your response and thanks you too!

Charles Bennington 10-02-2008 06:25 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;415173]Chuck,

You are too kind, my man! It kinda sneaks up on ya, doesn't it? I had to do a chin up to get the DH, but I thought I'd fried my lats completely.........Thanks for the encouragement! Looks like I can realistically make my goals![/QUOTE]

What were you doing 1 month ago? What are you doing now? Believe me when I say there is exponential growth. What kind of goals do you have for 6 months to a year?

Stephen R. Lampl 10-02-2008 06:38 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;415178]What were you doing 1 month ago? What are you doing now? Believe me when I say there is exponential growth. What kind of goals do you have for 6 months to a year?[/quote]

Chuck,

I humbly have to agree to your first three sentences! 1 month ago I was doing nothing! Hadn't even [I][B]been in[/B][/I] my globogym for a year and 5 mos. I've gone from 0 pull-ups to 1 dead hang, 2 sets of 5 dips, and sweating more than I have in my life in just 3 weeks!

I wanted to do my first "Fran" (no expectation on time) at the 6 mos mark, but I have to get good pull-ups first. Haven't developed the coordination to kip yet. Also, want to be able to run continuously for at least one mile at about an 8 minute pace. I'm in the process of revising my goal list based on my current status and progress. Gonna do the same with my 1 year goals. Would like a sub 6:00 "Fran" by then, so we'll see. 50 DHPUs and 100 continuous push-ups are other goals I don't want to change.

Charles Bennington 10-02-2008 08:03 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;415193]Chuck,

I humbly have to agree to your first three sentences! 1 month ago I was doing nothing! Hadn't even [I][B]been in[/B][/I] my globogym for a year and 5 mos. I've gone from 0 pull-ups to 1 dead hang, 2 sets of 5 dips, and sweating more than I have in my life in just 3 weeks!

I wanted to do my first "Fran" (no expectation on time) at the 6 mos mark, but I have to get good pull-ups first. Haven't developed the coordination to kip yet. Also, want to be able to run continuously for at least one mile at about an 8 minute pace. I'm in the process of revising my goal list based on my current status and progress. Gonna do the same with my 1 year goals. Would like a sub 6:00 "Fran" by then, so we'll see. 50 DHPUs and 100 continuous push-ups are other goals I don't want to change.[/QUOTE]

Awesome stuff. It'll all happen before you know it.

Stephen R. Lampl 10-02-2008 11:47 PM

Re: The Bassman's Log (Steve Lampl)
 
[I]Since I've been doing CF for 3 wks now, I figured it's time to post my interim goals (6 month). I also like having the accountability to others here and encouragement from everyone to work toward these goals and make them happen. So here goes......[/I]

[I][B]6 month goals (March 7, 2009)
[/B][/I]1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

[I]I believe these to be realistic and attainable goals, but if anyone has any suggestions or sees something of concern, please let me know. Thanks in advance![/I]

Chris Scott 10-03-2008 12:37 AM

Re: The Bassman's Log (Steve Lampl)
 
Hi Steve! I love to see that you're a night owl, too. Couple thoughts...
-I love my Door Gym for working on deadhangs. I think I saw that you know about grease the groove. It really works--in the 6 weeks after buying my Door Gym I went from 2 deadhang pullups to 9.
-When you get your copy of Starting Strength, you'll be happy to find that a correct squat is "ligament neutral." Rippetoe himself has no left ACL, and tells stories about people squatting shortly before and shortly after total knee replacements. And there's many stories of people who rehabbed long-ago knee injuries that they thought to be chronic, simply by squatting correctly past parallel. The mile should be much tougher on your knee than the squat.

So let me be the first to say, great goals! Now go out there and kick some a$$!

P.S. Doesn't insanity involve expecting [I]different[/I] results when doing the same thing?

Bob Guere 10-03-2008 07:10 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;415040][U][B]10/02/08:[/B][/U]

[I]I've decided to work on my lung capacity, as I've gotten so winded on basically every WOD I've attempted, so I'm ramping up my cardio and interval work.

[B]Warmup:
[/B]Versa Climber: 12:30. Approx. 78 steps/min.
Elliptical Trainer: 30:00. Interval training - first 20:00. Breakdown:
1). L3/L4=3:45, L8= 1:15
2). L3/L4=3:45, L8=1:15
3). L3/L4=3:45, L9=1:15
4). L3/L4=3:45, L10=1:15
5). Last 4 min: L3.
Avg. base HR = 132 - 135. Interval HR = 144 - 156.
Last 10:00 continuous L3 - - HR avg. 126 - 132.

[B]Practice: Clean and Jerk form.
[/B]45# bar X 5 reps.
65# X 10 reps. Seemed easier with a little more weight.

[B]WOD: Clean and Jerk Ladders
1st min = 1, 2 min = 2, 3rd min = 3, 4th min = 4, etc. AMRAP.
[/B]95# used. Got thru 3rd minute. Failed last rep, 4th min (couldn't catch breath/clean weight).

[B]Push Press 65# barbell / 25# dumbbell one-arm push presses - -
alternating. Barbell / Db rt / Db lt = one round.
[/B]4 round of 10. 1 min rest between rounds.

GTG pull-ups. Got one in when I could. 1 DH chin-up ;) 8 reps total, one at a time.[B]

Dips. [/B](Dip station on pull-up/dip rack - - Roman chair?)
5 X 2. Shocker - - didn't know I could do them!
[/I]
Had fun today![/QUOTE]

Posts before mine might say this already, so I apologize if I'm repeating this. Working on cardio is fine as well as intervals, but I promise you this; If you continue the WODs from the main site, which include plenty of metcon, you will up your cardio capacity faster than you thought possible. I've been doing this 9 months now, and I still get winded, but I've run a 5k maybe 6 times all year and have knocked the time down over 2 minutes. Before I quite TKD, my sparring capacity was HUGE! All from just the main site WODs. So, be patient, don't doubt coach's madness... there is a method. You will increase your capacity faster than you will on the climber and elliptical. I promise you!

Christin Street 10-03-2008 10:17 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen R. Lampl;415335][I]Since I've been doing CF for 3 wks now, I figured it's time to post my interim goals (6 month). I also like having the accountability to others here and encouragement from everyone to work toward these goals and make them happen. So here goes......[/I]

[I][B]6 month goals (March 7, 2009)[/B][/I]
1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

[I]I believe these to be realistic and attainable goals, but if anyone has any suggestions or sees something of concern, please let me know. Thanks in advance![/I][/quote]
Nice goals! 50 consecutive push-ups...wow! How many can you do now? It's a big weakness for me. Anything doing BW exercises is for that matter!

Stephen R. Lampl 10-03-2008 01:47 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;415630]Nice goals! 50 consecutive push-ups...wow! How many can you do now? It's a big weakness for me. Anything doing BW exercises is for that matter![/quote]

Christin,

Thanks for the feedback! Last time I checked, probably about 30. Never have been good at push-ups........

Stephen R. Lampl 10-03-2008 02:10 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]10/03/08[/B][/U]:

[I][B]General strength and conditioning day

Cardio WU: Cycling - 30:00 (Interval training).[/B]
WO broken into cycles of 4:00 min @ L4 / 1:00 min @ L10; last 4:00 min @ L4. 5 cycles @ L10 completed. No rests during WO.

Note: Really felt this in hams and glutes. Big strength deficiency there. Thought legs/butt were going to fall off and was breathing very hard during L10 cycles. Could not get HR above 124, though - don't know why. Nearly needed help off bike at end of WO!

[B]Conditioning/Strengthening:

Butt Kickers:
[/B]5 X 25 reps, each leg. [U][B]OUCH!
[/B][/U]
[B]Bicep Curls/alt. w/Tricep ext. (overhead): [/B]7.5# dumbbells
3 X 50. Tricep ext.- each arm separately. Last round, used one 20# Db w/ 2-hand grip for tri ext.

[B]Lateral Db Raises: [/B]7.5# dumbbells
3 X 25

[B]Core Stability/One arm Bench Press (Dumbbell): [/B]Each arm[B].
[/B]20# 1 X 15.
35# 5 X 5.

[B]Stretching......[/B]

[/I]Was [U]totally trashed[/U] at the end of this workout, particularly in the legs. Drug myself out to the car, 'cause I nearly couldn't walk! Great WO and worth repeating for me!


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