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

Bob Guere 09-24-2008 08:22 PM

Re: The Bassman's Log (Steve Lampl)
 
I'm on board..... gonna lurk here too!

Stephen R. Lampl 09-24-2008 08:24 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;408682]I'm on board..... gonna lurk here too![/quote]

Welcome, Bob!

Stephen R. Lampl 09-25-2008 03:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thursday, 9/25/08:[/B][/U]

[I][B]Warm-up: Versa Climber 10:00. [/B]Med intensity.[/I]

[B]WOD: [I]"Nicole"[/I][/B]
[400m Run / Pull-ups - as many as possible
Complete as many rounds as possible in 20:00].

Used 1/4 mile (.25) distance on treadmill instead of 400m.
Did jumping pull-ups (sets of 10)

[I][B]Completed four rounds 19:38. [/B](Caught my breath the last 22 seconds!).
Runs: 2:30/2:30. Ran .15 mile/walked .10 mile: 2:45. Ran .16 mi/walked .09 mile 2:50.
Jumping P/Us: 10, 10 (6 /last 4 with quick breaks), 10 (5/last 5 w/breaks), 10 (5/last 5 w/breaks). [U]Fought all the way!!![/U]

[B]Back Squats:
[/B][/I] 45# X 5. 3 sets
95# X 4
135# X 3
155# X 3. Did not feel comfortable with form, so stopped here.

[I][B]Shoulder Press: [/B][/I]
45# X 8
95# X 2
105# X 2
115# = Failed. [B][I]Max = 105#[/I].[/B]
[I][B]
Bench Press:[/B][/I]
45# X 10
135# X 5
155# X 3
175# X 1 [I][B]Max = 175#[/B][/I] (bench pressed my body weight............well, what it'll hopefully be in about 6 mos)!!! :rofl:

[I][B]Dead Lift:[/B][/I]
45# X 5
95# X 5
135# X 5
185# X 3
225# X 3!! [I][B]Max = 225#. [/B]Did not want to press my luck...........[/I]

[B]CFT = 505.

[/B]Today was a "near mountain top experience" for me. Found out my knee was able to tolerate two shots of running a full quarter mile each (even though it was on a treadmill)! First time I've been able to run for nearly a year and a half! Only reason I had to walk was that I got too winded; [I]and......[/I]tried a CFT!
I was really (and pleasantly) surprised! Thought my numbers would be in the more 350-ish range. DL and BP really surprised me! I haven't tried a max in over 12 years! [U]Overall, an incredible day!![/U] Makes CF WODs really worth fighting for!

Carla Tremblay 09-25-2008 03:44 PM

Re: The Bassman's Log (Steve Lampl)
 
Wow!!! You were busy today!!

Great job!

Stephen R. Lampl 09-25-2008 04:18 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;409413]Wow!!! You were busy today!!

Great job![/quote]

Thanks, Carla, and yup! Definitely a "Snoopy Dance" day!

Stephen Smith 09-25-2008 04:36 PM

Re: The Bassman's Log (Steve Lampl)
 
That rocks, Stephen! Awesome that you had the energy after the WOD to do that.

I'm confused, though... is bench press a substitute for back squat on the CFT?

Stephen R. Lampl 09-25-2008 05:15 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;409447]That rocks, Stephen! Awesome that you had the energy after the WOD to do that.

I'm confused, though... is bench press a substitute for back squat on the CFT?[/quote]

Thanks, Steve! I'll bet I got it wrong. I thought it was bench press, but I couldda transposed the letters. Gotta look it up......

Yup.........got it wrong. It was BS, not BP! SOoooooooooo, my numbers change to [I][B]CFT = 485. [/B][/I]I'll still take that (as an old duffer) any day! Thanks for the info, Steve. Gotta keep me honest!

Nancy Cohen 09-25-2008 05:22 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen, what an awesome old guy you are :rofl:

Seriously, that is a kick-butt workout. I would have wilted much sooner! Way to go!!

Stephen R. Lampl 09-25-2008 05:26 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Nancy Cohen;409478]Stephen, what an awesome old guy you are :rofl:

Seriously, that is a kick-butt workout. I would have wilted much sooner! Way to go!![/quote]

Thanks, Nancy. Don't know where the energy came from, but who cares? :rofl: It's fun to have a good time, even when you're thrashed!

Stephen R. Lampl 09-26-2008 01:37 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/26/08:[/B][/U]

[I][B]CFWU X 3. [/B]No dips or pull-ups.

[B]General/Cardio WU: [/B]Versa Climber [/I]10:00.

[I][B]WOD: 30 Muscle-Ups (for Time) or......
120 Pull-ups / 120 Dips
[/B]
[B]"Puppies"[/B] level today:
[B]40 Jumping Pull-ups
40 Bench dips.[/B]
Broke into four rounds of 10 reps.
I did this for time (not sure if supposed to, tho). Took about [B]7:00[/B]. Short rests between rounds.

[U][B]Other Stuff[/B][/U][/I]:

[B]Kipping pull-ups[/B]. Work on [B]rudiments[/B]. Steps 1 and 2 from demo videos. Did about 50 reps on swings and adding the jump to the swings. Made the mistake of doing this [I][B]BEFORE[/B][/I] the WOD. Really dumb thing to do!!

[I][B]Three Rounds of:[/B][/I]
Lat pull downs: 115# X 10 (last round, 130# X 6).
Shouder Press: 45# bar X 30
Leg Press (incline): (10 reps each) 255# / 345# / 435#) (incl. 75# carriage).


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