CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 11-19-2008 11:49 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Wednesday, 11/19/08:[/B][/U]

[I][B]REST DAY![/B]

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I]

Keith Walker 11-20-2008 04:03 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;451235][U][B]Wednesday, 11/19/08:[/B][/U]

[I][B]REST DAY![/B]

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I][/QUOTE]

Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow!

Keith Walker 11-20-2008 04:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;449975][B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B]
[I][B]HAMSTRING REHAB DAY #8.

Warm-up:
Stationary Cycling
[/B]10:00 / L3 / 100 RPM / 2.7 mi / HR 100.
[B]Shoulder Pass Thrus -[/B] overhead and side to side[B]
Planks: 1 @ 3:08 [/B](on elbows).
I understand I may have been doing these incorrectly. I've been using push-ups position, but understand the norm is to place one's forearms on the ground and lean on the elbows.

[B]WOD: Push Jerk 1,1,1,1,1,1,1.
[/B]R/Shoulder was not happy with me today -- any OH movement was a bit painful, so substituted my WO.

[B]WOD: "Cindy"
AMRAP in 20:00.
5 Pull-ups
10 Push-ups [/B](unbroken first 7 rounds)
[B]15 Squats [/B](unbroken first 4 rounds)
[B]Got 14 rounds + 5 pull-ups and 9 push-ups.
[/B]Pull-ups were mixed - approx. 1/3 regular and 2/3 jumping, with both OH and UH grips. Got 5 regulars in a row twice!! (not dead hang, but close to full depth).

Last Cindy was fully scaled: 10/17/2008
3 jumping pull-ups
4 push-ups
7 squats.
Got 21 rounds + 7 pull-ups (20:00).

[B]Note:[/B] Felt really tired after the WOD and though I started to work on squat form (barefoot), I did not feel comfortable. Decided to be happy and call it a day!

[/I][/QUOTE]

GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)

Justin McGinley 11-20-2008 04:10 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;449975][B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B][/QUOTE]

This will also aid you in your pull-up progress. Congrats!

Stephen R. Lampl 11-20-2008 06:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Keith Walker;451803]Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow![/quote]

Keith,

You are sooooo right about the pizza. Kinda like In-n-Out burgers.......all four food groups!! And I don't even feel guilty about it!!! GTG pizza or GTG chocolate ......can do both with great scores!!!:rofl:

No 5:00 plank today........getting closer tho....:D

[quote=Keith Walker;451810]GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)[/quote]

Thank you! Felt good to not have it scaled so much. MB posted a great informational on her blog about planks. You and Christin will keep me honest and doing the same.....[I][B](upping the ante....)[/B][/I].:pepper:

Stephen R. Lampl 11-20-2008 07:11 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thurday, 11/20/08:[/B][/U]

[I][B]HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
[B]#2. Elliptical Trainer:[/B] 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
[B]CFWU (modified):
[/B]3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

[B]WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs [/B](1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
[B]100 Push ups [/B](first 20 in a row, then groups of 5 X 16)
[B]100 Sit ups [/B](first 50, then 25, then 15, and 10).
[B]100 Squats [/B](grouped 25, 15, then 10 X 6).
[B]Time = 19:49. [/B](Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

[B]Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3 [/B](accidental jump)
[B]105# X 3
115# X 1, (2F) - [/B](Seem to be stuck here.....)
[B]110 X F
95# X 5 X 3
[/B]Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

[B]Kipping Pull-up Training: [/B]Took laptop w/ me to globo and held class right there.........
[B]Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
[COLOR=Red]1 X 4:20!!! PR! [/COLOR][/B][COLOR=Red][COLOR=Black](Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.
------------------------------------------------------------------------------
[B]Nutrition

Breakfast:
[/B]1/2 C cottage cheese
1/2 C frozen blueberries
16 oz. cup of coffee (on way to gym) w/creamer, raw sugar.

[B]Lunch:
[/B]Starbucks Breakfast sandwich
1 (?) egg
3 4" pieces peppered bacon
1 oz sliced cheddar cheese
1 English muffin
Venti iced coffee w/cream w/ 1 saccharin, 1 raw sugar.

[B]Snack:
[/B]10 Garlic flavored Triscuit crackers
2 Tbsp cream cheese
2 Tbsp chopped olives
Protein shake - 8 oz. 1% milk - yield 20g protein

[B]Dinner:
[/B]5 oz BBQ (grilled) chicken in salad
Salad:
Med. bowl of mixed greens
1/2 C mushrooms
2 Tbsp diced red onions
1 Tbsp blue cheese crumbles
2 Tbsp Greek salad dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural peanut butter

Feel like I've had a lot more energy the past couple of days. Think I'm on the right track with my eating now.



[/COLOR][/COLOR][/I]

Stephen Smith 11-20-2008 08:36 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...

Stephen R. Lampl 11-20-2008 08:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;452048]Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...[/quote]

Thank you, Steve! She's a hard one at that, but really good for letting one know their overall capabilities, kinda like a bodyweight Fran. Thanks for the encouragement on the hamstring recovery too! Coach Rip came out with a short rehab program which I've actually not been following to the letter, simply because I just don't have the proper form for weighted (45#) squats, nor do I feel comfortable repeating Good Mornings (how I tore them in the first place) until some mending has taken place.

As for the planks, I was intrigued to see people like Christin Street, Alix, Melissa Byers, and others doing them or speaking about them and the period of time for which they should be held. I tried and all of a sudden, everyone ups the time.......being competitive, I couldn't resist the challenge. 5:00 is beckoning.........

Elizabeth Terris 11-21-2008 08:03 AM

Re: The Bassman's Log (Steve Lampl)
 
Nice work on Angie! I am so lousy at push ups those take me
F O :( R E :mad: V :eek: E :ranting2: R

You are really benefiting from having good control over your diet and having fun with exercise. Life is good. Great work!

Carla Tremblay 11-21-2008 08:57 AM

Re: The Bassman's Log (Steve Lampl)
 
Nice job on the plank hold and Angie!!!!

Your logs are making me hungry too... Mmmm....


All times are GMT -7. The time now is 08:07 PM.


CrossFit is a registered trademark of CrossFit Inc.