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

Stephen R. Lampl 09-16-2008 05:30 PM

Steve's "I'm not aging quietly" log
 
Well......here goes nothing. The bad news.........starting out and posting pitiful results. The good news...........Everything's looking up from here!!!!!

First logged WOD: "Michael."
Three rounds of (for time): 41:49.
800m (substituted rowing for running - - blisters on feet).
50 back extensions
50 sit ups

Broke up the back extensions and sit-ups into smaller sets, as I was gasping for air and/or couldn't complete each exercise in one full set.

Completed the workout with the 1,1,1,1,1. series (Level 1) of the Recon Ron pull up program followed by day 100Pushup program, day 2.

I was "dead when done," but feel great now!!

Stephen R. Lampl 09-17-2008 10:42 PM

Re: The Bassman's Log (Steve Lampl)
 
Rest day today..............not!
Felt so good I had to do something. Stationary cycling 30:00 (had to go to L7 to get my old ticker to rise above 120 BPM).

Recon-Ron pull-up program L1 (wk-2) [1,1,1,1,1]
I think I got my first DHPU, but I'm not sure. Got the chin over the bar, but pulled (didn't kick) my legs up a bit toward the top 'cause I was strugglin'. Does it count?:shrug:

Did the other four with jump assist.
Tried kipping, but can't get it down yet.

Stephen R. Lampl 09-18-2008 07:51 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/18/08[/B][/U]:

[B]WU:[/B] Versa Climber 10:00 minutes.

[B][I]"Grace" Clean and Jerk 30 reps 135/95/65/broom stick for time.[/I][/B]
Didn't happen, as my form for the C&J sucked-practiced with empty 45# bar.

[U][B]Substitute WOD[/B][/U]:
Shoulder Press (Smith Machine) at 50# plus carriage wt. X 30 reps. No time.
Leg Press: 165/255/345 # (75# carriage included) X 21/15/9 reps.
Lo Squat Machine: 50# plus carriage, 10 reps X 3 sets
Upright Row (45# bar) X 30 reps
Pull-ups: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1. [B]Got one real, DHPU - no kicking![/B]
Jumped on the last 5 - 6. Can't get kipping down yet!

[I]Felt great too![/I]

Stephen Smith 09-18-2008 09:36 PM

Re: The Bassman's Log (Steve Lampl)
 
Hey, had to come over here and pull for a fellow Stephen! Looks like you're off to a good start, but you might want to think about looking at the BrandX scaled workouts and ease into the WOD's a little more. [url]http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228[/url]

The machine work you subbed for 'Grace' will still benefit you, but a scaled version of the actual WOD will be better, and will help your form and progress you toward doing the workouts as Rx'd in the long run!

Anyway, :welcome:! Stick with it, and you really will be amazed at the results!

Stephen R. Lampl 09-18-2008 10:02 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;403966]Hey, had to come over here and pull for a fellow Stephen! Looks like you're off to a good start, but you might want to think about looking at the BrandX scaled workouts and ease into the WOD's a little more. [URL]http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228[/URL]

The machine work you subbed for 'Grace' will still benefit you, but a scaled version of the actual WOD will be better, and will help your form and progress you toward doing the workouts as Rx'd in the long run!

Anyway, :welcome:! Stick with it, and you really will be amazed at the results![/quote]

Stephen,

Great to hear from a namesake!! Thanks for the pointer R.e., the BrandX scaled WOD. I tried scaling just to the 45# bar, but to say my form was absolutely horrific would be a complement. Figured I'd revisit the videos, graphics, and go through the motions with a bar again S L O W L Y. Not to say I'm OCD about it, but I am careful. What's cool is that no one on this forum will let me do things incorrectly. And, I already see (and feel) results just in a little over a week and a half. Talk about being amazed!

Thanks again, Stephen!

Stephen R. Lampl 09-19-2008 04:38 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/19/08[/B][/U]

[I][B]5K Run for Time.[/B][/I] Blisters still a problem.

[B]Elliptical Trainer[/B] @ L4/101 watts; 16.5 MPH. [B]Time: 11:56.80[/B]
HR at 140 - 145 (.87 - .90 of max).
[B]StairMaster[/B] @ L5/168 - 188 watts ([B]20:00[/B]). HR @ 145 - 150.

Tore loose some scar tissue from old R/bicep tear yesterday, no new injury, but no upper body work today, per Dr. :(:(:(

Stephen R. Lampl 09-20-2008 01:17 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/20/08[/B][/U]: "[B]Filthy Fifty" [/B][I]Scaled to "Pack" level (35)
[/I]35 Box Jump (No box avail, used Reebok Step w/ 3 risers).
35 Jumping Pull-ups
35 Kettlebell Swings - 1 Pood (No KBs avail - did 50# dumbbell swings)
35 Walking Lunges
35 Knees to Elbows
35 Push Press (45# bar)
35 Back Extensions
35 Wall Ball shots (No wall ball avail - did dumbbell thrusters w/15# Dbs)
35 Double-unders (did 35 singles - not coordinated enough yet for DUs).
35 Burpees - - Failed! (worn-out and collapsed in heap on ground after 1).

Time: [I][B]42:18.[/B][/I] Note: Had to rest often toward the end of the workout - couldn't get my HR down or catch my breath.

Carla Tremblay 09-20-2008 01:37 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;405278][U][B]9/20/08[/B][/U]: "[B]Filthy Fifty" [/B][I]Scaled to "Pack" level (35)
[/I]35 Box Jump (No box avail, used Reebok Step w/ 3 risers).
35 Jumping Pull-ups
35 Kettlebell Swings - 1 Pood (No KBs avail - did 50# dumbbell swings)
35 Walking Lunges
35 Knees to Elbows
35 Push Press (45# bar)
35 Back Extensions
35 Wall Ball shots (No wall ball avail - did dumbbell thrusters w/15# Dbs)
35 Double-unders (did 35 singles - not coordinated enough yet for DUs).
35 Burpees - - Failed! (worn-out and collapsed in heap on ground after 1).

Time: [I][B]42:18.[/B][/I] Note: Had to rest often toward the end of the workout - couldn't get my HR down or catch my breath.[/QUOTE]

Great work Stephen! :highfive: This workout is a killer (scaled or not)!!! And burpees suck! You will only get stronger from here though...

What is your history as far as working out, sports, etc? What are your goals in doing CF? Sorry for all the questions but I'm curious! :p

Stephen R. Lampl 09-20-2008 02:27 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;405298]Great work Stephen! :highfive: This workout is a killer (scaled or not)!!! And burpees suck! You will only get stronger from here though...

What is your history as far as working out, sports, etc? What are your goals in doing CF? Sorry for all the questions but I'm curious! :p[/quote]

Carla,

Bless you! You made my day! I was kinda kicking the can around 'cause I was bummed about how much I had to stop and rest. As for the questions, no problema - - ask away!!

I didn't really get into competitive sports until late (Junior year) in HS and took up tennis - - really did well. Played recreationally (sp?) in college. Also played basketball in HS, but wasn't really tall enough or a good enough ball handler to make the teams. I like to run, but am an "LSD" man (Long Slow Distance). I have always (since college) lifted for health and stayed in pretty good shape (cardio) until April, 2007 when I fell and tore three of the four quad tendons in my R/knee. Discovered CF two weeks ago and am hooked.

Goals.....What goals? No, seriously, I'd like to run competitively (we have a very active sports community here in and around Sonora, CA), possibly cycle, though I'm afraid some drunk will come by and nail me; and I'd LOVE to get into a volleyball league or play beach volleyball competitively. As for CF, my goal is to be able to do most WODs without scaling in one year. I'm fairly strong, just outta shape, so I have no endurance. Simply pushing iron around is certainly different than the CF concepts behind conditioning. Makes perfect sense, though. I used do some "explosive" training with weights; especially working my legs. I doubt I could ever repeat some of the #s I used to put up, since I'm twenty or more years older than I was when that occurred. But CF not only ensures we attain good core strength; there is certainly enough "explosive" and forced-rep training (not to failure, of course) to go around. Plus, we learn to use our body weight too! I can't wait to rep out with pull-ups. Been a dream of mine (I'm like some of the rest - - dream about doing PUs in my sleep). Never have been able to do more than 50 - 60 pushups at once, even at my prime, so I'm doing one of those pushup programs to work up to at least 100........I'd also like to run a solid, sub 7:00 mile. Did a 5:50 once - - thought I'd internally hemmhorage (LOL)!!

I imagine these goals aren't too lofty, but what do you think, if you don't mind my asking? PS...sorry for the long-winded answers!!

Carla Tremblay 09-20-2008 03:24 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;405332]Carla,

Bless you! You made my day! I was kinda kicking the can around 'cause I was bummed about how much I had to stop and rest. As for the questions, no problema - - ask away!!

I didn't really get into competitive sports until late (Junior year) in HS and took up tennis - - really did well. Played recreationally (sp?) in college. Also played basketball in HS, but wasn't really tall enough or a good enough ball handler to make the teams. I like to run, but am an "LSD" man (Long Slow Distance). I have always (since college) lifted for health and stayed in pretty good shape (cardio) until April, 2007 when I fell and tore three of the four quad tendons in my R/knee. Discovered CF two weeks ago and am hooked.

Goals.....What goals? No, seriously, I'd like to run competitively (we have a very active sports community here in and around Sonora, CA), possibly cycle, though I'm afraid some drunk will come by and nail me; and I'd LOVE to get into a volleyball league or play beach volleyball competitively. As for CF, my goal is to be able to do most WODs without scaling in one year. I'm fairly strong, just outta shape, so I have no endurance. Simply pushing iron around is certainly different than the CF concepts behind conditioning. Makes perfect sense, though. I used do some "explosive" training with weights; especially working my legs. I doubt I could ever repeat some of the #s I used to put up, since I'm twenty or more years older than I was when that occurred. But CF not only ensures we attain good core strength; there is certainly enough "explosive" and forced-rep training (not to failure, of course) to go around. Plus, we learn to use our body weight too! I can't wait to rep out with pull-ups. Been a dream of mine (I'm like some of the rest - - dream about doing PUs in my sleep). Never have been able to do more than 50 - 60 pushups at once, even at my prime, so I'm doing one of those pushup programs to work up to at least 100........I'd also like to run a solid, sub 7:00 mile. Did a 5:50 once - - thought I'd internally hemmhorage (LOL)!!

I imagine these goals aren't too lofty, but what do you think, if you don't mind my asking? PS...sorry for the long-winded answers!![/QUOTE]

You will be amazed at how quickly your metabolic conditioning will improve by doing CF. I thing your goals are definitely attainable especially if you are already very strong... The endurance will come soon enough.

I noticed you're doing the Recon Pull-up program? I'm doing this too, just taking 2 weeks off of it to give my shoulder a break. I started CF back in April and couldn't do a single dead hang pull-up. I can do 8 now! I'm really amazed at how fast I got them.

I don't know much about tendon injuries. Did you have to get surgery? Are you still having knee issues?

Thanks for the background info! I'm looking forward to watching you improve and to setting many PRs here!

Stephen R. Lampl 09-20-2008 03:50 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;405346]You will be amazed at how quickly your metabolic conditioning will improve by doing CF. I thing your goals are definitely attainable especially if you are already very strong... The endurance will come soon enough. [/quote]

Carla, this info is [I][B]very[/B][/I] encouraging! I don't know right now about my strength levels - - I haven't done any 1Rms and am a little reluctant to do so until I've gotten some conditioning back and have worked tons on my flexibility.

[quote=Carla Tremblay;405346]I noticed you're doing the Recon Pull-up program? I'm doing this too, just taking 2 weeks off of it to give my shoulder a break. I started CF back in April and couldn't do a single dead hang pull-up. I can do 8 now! I'm really amazed at how fast I got them. [/quote]

Yup! I am doing Recon Ron. I got my first DHPU in 20 years this week after 1 1/2 weeks of this program!!! I am [B]STOKED![/B] As I lose more weight off this caboose of mine, I'm sure they'll come easier too!

[quote=Carla Tremblay;405346]I don't know much about tendon injuries. Did you have to get surgery? Are you still having knee issues?[/quote]

I've had more than my fair share of injuries (Achilles, two bicep tendon tears - R/arm, my knee injury, of course; and an L2 hamstring tear). There have been a number of studies and articles written on tendon ruptures, particularly so with runners who snap their Achilles. The medical community has suspected a coincidence between high serum Uric Acid levels and tendon ruptures. So.....with this last injury, we had mine checked. Guess what? High serum Uric Acid levels, so I'm on medication (anti-gout works wonders) to lower mine. So far........so good.

[quote=Carla Tremblay;405346]Thanks for the background info! I'm looking forward to watching you improve and to setting many PRs here![/quote]

Thank you, Carla. I appreciate the support and encouragement. I'm just blown away by the enthusiasm (I'm also somewhat of a cheerleader!) and knowledge that abounds here. I certainly can't go wrong if I continue to listen and work hard.

Thanks again!

Stephen R. Lampl 09-21-2008 02:34 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/21/2008[/B][/U]: [B][I]Rest Day..........(Thank God!).

[/I][/B]Playing actual couch potato today - - reading, surfing the internet, and watching movies with my Honey!

Christin Street 09-21-2008 03:34 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen R. Lampl;405826][U][B]9/21/2008[/B][/U]: [B][I]Rest Day..........(Thank God!).[/I][/B]

Playing actual couch potato today - - reading, surfing the internet, and watching movies with my Honey![/quote]

So you've answered your own question, Stephen! Looks like a great way to relax! Enjoy!

Stephen R. Lampl 09-21-2008 06:14 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;405860]So you've answered your own question, Stephen! Looks like a great way to relax! Enjoy![/quote]

Thanks, Christin! I really had to force myself. Felt so good and had so much energy, even after yesterday's FF that I considered doing some kinda light workout after church. Rest days are there for a reason!!!!! [I][B](Duh!)[/B][/I] :D

Chris Scott 09-22-2008 12:58 AM

Re: The Bassman's Log (Steve Lampl)
 
I agree with you on the rest days. It's hard to take them when you're feeling good and excited about the program. I'm doing SS, and it's hard to take 4 rest days a week, but very important.

Congrats on the DHPU! Very cool. :highfive:

Stephen R. Lampl 09-22-2008 02:30 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;406126]I agree with you on the rest days. It's hard to take them when you're feeling good and excited about the program. I'm doing SS, and it's hard to take 4 rest days a week, but very important.

Congrats on the DHPU! Very cool. :highfive:[/quote]

Hey Chris,

Thanks! This CrossFit stuff has to be cool if after two weeks I can haul my 220 lb tub up enough to put my chin over the bar!! Can't wait 'til I'm under 200!!

[U][B]9/22/08[/B][/U][B]: [I]"Isabel"
[/I]Versa Climber, [/B]10:00 cardio warm-up at mod. intensity.
[B]CFWU. [/B]Recon Ron pull-up program sub for pull-ups. (2,2,1,1,1).
Added "Mountain Climbers" (10 X 3) to warm-up.
[B]WOD - "Isabel"[/B] 135/95/65/or broomstick X 30 reps for time.
Not familiar at all with snatches, practiced 25 reps, empty (45#) bar for form.
45# Empty bar - 30 reps. [I][B]Time: [/B][/I][B]7:56.[/B] Repeated 4 lifts due to bad form/misses. Last three or four reps, form started to go south. HR got up to 156!!
[B]Add'tl Cardio:[/B] StairMaster, 30:00. L4/160 watts (avg), HR 130 (avg), 88 floors.
Cool down - 1/2 mile walk (treadmill) - tried a couple of short (.1 mi) runs at 11:00 minute pace; right knee still not quite strong enough for longer.

What a great day! Felt so good and had so much energy I felt like I could do it again!:pepper::pepper::pepper:

Chris Scott 09-22-2008 10:46 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;406589]Hey Chris,

Thanks! This CrossFit stuff has to be cool if after two weeks I can haul my 220 lb tub up enough to put my chin over the bar!! Can't wait 'til I'm under 200!!
[/QUOTE]

Sweet! I'm heading the opposite way and psyched, too. I should hit 200 lbs and officially-not-skinny status for the first time in my life Wednesday. The bw stuff is a lot of fun... and easily understandable by people who don't know what a "deadlift" is.

We should be passing each other soon! <waves>

Stephen R. Lampl 09-23-2008 12:26 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;406936].............The bw stuff is a lot of fun... and easily understandable by people who don't know what a "deadlift" is........[/quote]

Today [I][B]I[/B][/I] was the definition of a "deadlift"......the dead one lifting the weight!

[U][B]9/23/08[/B][/U]: Made the mistake this morning of eating a light meal (oatmeal w/raisins and English muffin) about 1 1/2 to 2 hours prior to my workout. [B]BIG MISTAKE![/B]
Felt "off" through my entire workout and got as close to puking as I ever have without doing so. I won't make that mistake again!
[I][B]
CFWU X 3 [/B][/I](No push-ups).
[I][B]
Virtual Shoveling and Push-ups; [/B][/I]30, 25, 20, 15, 10, 5 (for time).
45# bar with #45 pound plate.
Would have been as rx'd, but had to break up into groups of 10 reps after first round to catch breath. [I][B]Time: 27:13.[/B][/I] HR average 150 - 156 (96 % max) the entire time!

Had to push the entire way. Still felt off when completed, but did get a wonderful pump in my upper arms and shoulders. Pull-ups sucked today! Couldn't even pull one DH out of the bag. Tried to practice kipping concepts. Must have appeared to onlookers like a "vertical fish flop."

Tried to do light cardio (Stationary cycling) but had to stop after about 4 min. - - totally spent. [I]Rest day tomorrow for sure![/I]

Delita Wright 09-23-2008 02:04 PM

Re: The Bassman's Log (Steve Lampl)
 
Ah, Stephen! so we are going to learn this together - but compared to me, you already ARE an athlete! lol You did GREAT on these, and that filthy fifty - I'm thinking that's just your body telling you you could have scaled back a tad more. But nothing wrong with pushing yourself to the limit. I just wouldn't recommend doing it every day. Thanks again for dropping in on my log - I really appreciate the support. Now I get to watch you grow into your goals. I'm still working on setting some for myself. Delita

Stephen R. Lampl 09-23-2008 02:16 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Delita Wright;407493]Ah, Stephen! so we are going to learn this together - but compared to me, you already ARE an athlete! lol You did GREAT on these, and that filthy fifty - I'm thinking that's just your body telling you you could have scaled back a tad more. But nothing wrong with pushing yourself to the limit. I just wouldn't recommend doing it every day. Thanks again for dropping in on my log - I really appreciate the support. Now I get to watch you grow into your goals. I'm still working on setting some for myself. Delita[/quote]

Delita,

Thanks!!;) You are so kind and such an inspiration! It is so exciting to watch us take our "baby steps" and head off down the CF path! I'm giving myself a year for my prelim goals - - don't have them all down on paper yet, but as I get a better grip (no pun intended) on realistic CF proficiencies and times, I'll have a better idea.

Anyway......you go Girl!!:pepper:

Carla Tremblay 09-23-2008 03:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;407385]Today [I][B]I[/B][/I] was the definition of a "deadlift"......the dead one lifting the weight!

[U][B]9/23/08[/B][/U]: Made the mistake this morning of eating a light meal (oatmeal w/raisins and English muffin) about 1 1/2 to 2 hours prior to my workout. [B]BIG MISTAKE![/B]
Felt "off" through my entire workout and got as close to puking as I ever have without doing so. I won't make that mistake again!
[I][B]
CFWU X 3 [/B][/I](No push-ups).
[I][B]
Virtual Shoveling and Push-ups; [/B][/I]30, 25, 20, 15, 10, 5 (for time).
45# bar with #45 pound plate.
Would have been as rx'd, but had to break up into groups of 10 reps after first round to catch breath. [I][B]Time: 27:13.[/B][/I] HR average 150 - 156 (96 % max) the entire time!

Had to push the entire way. Still felt off when completed, but did get a wonderful pump in my upper arms and shoulders. Pull-ups sucked today! Couldn't even pull one DH out of the bag. Tried to practice kipping concepts. Must have appeared to onlookers like a "vertical fish flop."

Tried to do light cardio (Stationary cycling) but had to stop after about 4 min. - - totally spent. [I]Rest day tomorrow for sure![/I][/QUOTE]

Yea... I can't eat before a WOD! I workout best on an empty stomach!

Great job on pushing through this workout! It looks like a fun one!

Christin Street 09-23-2008 06:06 PM

Re: The Bassman's Log (Steve Lampl)
 
Great job with the virtual shoveling. I've heard from a few others that this WOD looks OK in print but is plain brutal!
I can't wait to try it!

Stephen R. Lampl 09-23-2008 07:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;407578]Yea... I can't eat before a WOD! I workout best on an empty stomach!

Great job on pushing through this workout! It looks like a fun one![/quote]

[quote=Christin Street;407668]Great job with the virtual shoveling. I've heard from a few others that this WOD looks OK in print but is plain brutal!
I can't wait to try it![/quote]

Thank you both for the kind words. I think on top of it, I had a bit of a bug. Got home, felt really crummy, and slept most of the day away - - not normal for an ADHD kid like me, workout or not. The WOD was fun (or it least it would have been - - if.........).

Chris Scott 09-24-2008 10:52 AM

Re: The Bassman's Log (Steve Lampl)
 
Glad it's a bug and not overtraining. Awesome work on the shoveling. There's times I'm glad I'm doing SS--think I would have hated that WOD! :D

Stephen R. Lampl 09-24-2008 11:49 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;408236]Glad it's a bug and not overtraining. Awesome work on the shoveling. There's times I'm glad I'm doing SS--think I would have hated that WOD! :D[/quote]

Thanks, Chris. Felt much better this a.m. I think it was the combination of a bug and having eating [I][B](Duh!)[/B][/I] before working out that hard.

Stephen R. Lampl 09-24-2008 05:43 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]9/24/08:[/B][/U] [I][B]Rest Day![/B][/I]

Light Cardio W/O: [I][B]Elliptical Trainer.[/B][/I]
Time: [B]30:00[/B]. L2-L3, HR avg. 120-125.

[B]Recon Ron pull-ups[/B]: 2,2,2,1,1. [B][I]Almost[/I][/B] got 2 DHPUs! (1 7/8?).

[B]Bicep Curls/Tricep Extensions[/B]: 3,3,3,3,3.
25# Dumbbells / one 50# OH with two-handed grip.
Not timed / no rest between exercises or sets.

Felt much better today!

Stephen R. Lampl 09-24-2008 07:14 PM

Re: The Bassman's Log (Steve Lampl)
 
Note: Was advised my copy of Starting Strength shipped today. Can't wait to add it into my "CF education!"

Delita Wright 09-24-2008 07:36 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen, so glad you are recovering from the shoveling. Warning to me - I do that next week.

Just wanted to thank you for all your kind and encouraging words. They really are inspiring and helpful. I'm working seriously on goals planning now - as in, what are they and how are we gonna carry these out. This so fits in with where I am in CrossFit and in my diet (7th week).

Thanks again - gotta go walk! Delita

Lee Ann McCall 09-24-2008 07:56 PM

Re: The Bassman's Log (Steve Lampl)
 
You seem to be spreading lots of kind words around.:) I came over to check out your log - very impressive. That virtual shoveling thing killed me! I will keep checking in on you for inspiration.

All the best,
Lee Ann

Stephen R. Lampl 09-24-2008 08:13 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Delita Wright;408650]Stephen, so glad you are recovering from the shoveling. Warning to me - I do that next week.

Just wanted to thank you for all your kind and encouraging words. They really are inspiring and helpful. I'm working seriously on goals planning now - as in, what are they and how are we gonna carry these out. This so fits in with where I am in CrossFit and in my diet (7th week).

Thanks again - gotta go walk! Delita[/quote]

[quote=Lee Ann McCall;408666]You seem to be spreading lots of kind words around.:) I came over to check out your log - very impressive. That virtual shoveling thing killed me! I will keep checking in on you for inspiration.

All the best,
Lee Ann[/quote]

Delita and Lee Ann, Thank you both for [B][I]your kind words [/I][/B]too! Lee Ann, I was just going to tell Delita about your calling the virtual shoveling thing "the Ditchdigger." I think that's a more apt name for that WOD, since that's just about what it was for me. Couldda installed all the landscaping drainpipe I needed around our new place with all the energy I expended on that one!!!! YECK!

Delita, I know you've heard it before, but you are an inspiration to us all. Your hard work is proof to us that any of us can succeed at CF with determination, no matter our level of expertise or fitness. It is a life-changing experience!

Lee Ann, sounds like it'll be such a great family thing when your kids become involved in CF. The neat thing about CF is that it primarily uses body-weight resistance for a lot of the strength work, which will be much safer for their developing bodies. Your family is going to have a blast!

Take care, both of you!

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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