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

Stephen R. Lampl 01-23-2009 09:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Ray McKinley;501104]Steve,

Thanks for the advice on the hammy. I spent about an hour and a half in an MRI machine today getting this thing checked out. The "sports med doc" thinks it is a Grade 2 tear. Believe it or not this knuckle head was gonna just send me home to wait it out....forever. He suggested that I give up intense sports. Wrong answer! I had to insist on an MRI. I really want to know where the injury is located and how bad it is before I start doing anything significant with it. I should have the MRI results next week. I will be laying low for the next day or two to let the initial trauma settle out. I am also meeting with a sports massage guy tommorow, and he is a 69 year old high hurdler, so he must know a little about flexibility. I'll take an old guy athlete / massage therapist over the sports med doc any day!

I will start into some very light range of motion and stretching next week, and if the pain is down and I can walk OK, then I may take on some air squats, some light rowing or swimming, and a lightly scaled Riptoe approach. I may also work in some upper body and core work WODs a couple of times a week to try to maintain what I can. I am guessing 4 to 8 weeks to get back to 90 to 100% on the hammy. There is absolutely no bruising or obvious swelling, but I can hardly walk and it is over 48 hours from the injury. I'll just have to wait for the MRI to see what is going on.

Anyway, I'll check the board for some motivation. Thanks.[/quote]

Ray,

Great news on the follow-up MRI. I have to agree with you...if you are not satisfied the extent of an injury has been explored to a level significant enough to make the appropriate determination, then go see someone who will check it out! If you indeed suffered a Level-2 (Grade 2) tear, you may not see evidence of local hemorrhaging or bruising for a couple of days. When I suffered my L-2 tear about 10 years ago, there was nothing for the first day or so. After about 48 hours tho, the whole back of my leg was turning colors. Looked awesome for about a week!

As for motivation, I don't think you have to look far....you sound really motivated and like you wanna "get some" even if you are "hamstrung" (no pun intended). That is just outstanding! For the next couple of days, get out the old ice pack and literally sit on it! Put that puppy under your hammy and go for 10 min on / 20 min off. Man the massage sounds nice! That will help immensely.

Not to spread misery, but I popped my left one slightly today doing weighted lunges. Really mild, a little stiff, but I was able to finish my WO using only body weight, so I'm really fortunate. What's strange is this "strain" happened in a different place in the muscle belly, so I guess I'll have to stretch and warm-up now to target specific portion of muscle groups........go figure!

Anyway, take care. Let me/us know how you make out and how your recovery progress goes!

Stephen R. Lampl 01-23-2009 09:10 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;501027]Another solid workout. It seems like something clicked recently. You've been killing it.[/quote]

Thanks, my Man! Told my wife this evening I really love these workouts.........when their over....:rofl:. Keep up the great encouragement....I need it!

Stephen R. Lampl 01-23-2009 09:20 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]FRIDAY 090123

"Addendum" to today's WO......

New Year's Challenge:

Day 23 X 2 = 46 Burp-ups. [/B]Had to leave the globo to take my BFF (wife) to Physical Tyrrany, so did this one at home. No pull-up bar there........

[B]Day 23's Burp-ups (46) X 2 = Burpees (92). Total completed = 92!
[/B]Broke into groups of 12 X 1, 10 X 3, 20 X 1, and 15 X 2. Took about 20 minutes with rests.

I did 197 burpees today........that's just WRONG!


[/I]

Vanessa Sisson 01-23-2009 09:37 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;501175][I][B]FRIDAY 090123

"Addendum" to today's WO......

New Year's Challenge:

Day 23 X 2 = 46 Burp-ups. [/B]Had to leave the globo to take my BFF (wife) to Physical Tyrrany, so did this one at home. No pull-up bar there........

[B]Day 23's Burp-ups (46) X 2 = Burpees (92). Total completed = 92!
[/B]Broke into groups of 12 X 1, 10 X 3, 20 X 1, and 15 X 2. Took about 20 minutes with rests.

I did 197 burpees today........that's just WRONG!


[/I][/QUOTE]


I love it. Wife=BFF. :love:

Good LORD! 197 burpees. That is SICK!

Samantha Aurelio 01-23-2009 09:41 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;501175][I][B]FRIDAY 090123

"Addendum" to today's WO......

New Year's Challenge:

Day 23 X 2 = 46 Burp-ups. [/B]Had to leave the globo to take my BFF (wife) to Physical Tyrrany, so did this one at home. No pull-up bar there........

[B]Day 23's Burp-ups (46) X 2 = Burpees (92). Total completed = 92!
[/B]Broke into groups of 12 X 1, 10 X 3, 20 X 1, and 15 X 2. Took about 20 minutes with rests.

I did 197 burpees today........that's just WRONG!


[/I][/QUOTE]

:eek: 197!!!!!!?!

WOW.
Hiya! Good work :)

Stephen R. Lampl 01-23-2009 09:57 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Vanessa Sisson;501188]I love it. Wife=BFF. :love: [/quote]

Yeah......she's my sweetie. I am sooooooooo blessed!

[quote=Vanessa Sisson;501188]Good LORD! 197 burpees. That is SICK![/quote]

Yup.....I agree. But I don't think I'm quite as twisted as Chuck................yet. :D

Stephen R. Lampl 01-23-2009 09:58 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Samantha Aurelio;501192]:eek: 197!!!!!!?!

WOW.
Hiya! Good work :)[/quote]

Thank you, Samantha! Glad I was able to break them up....

Stephen R. Lampl 01-24-2009 05:25 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SATURDAY 090124

[/B]Didn't sleep well last night and stomach doing flip-flops on me today.......so the workout was short....

[B]Warm-up:
Easy walk - 5:00 / .25. miles / 3.5 to 4.0 MPH.

WOD:

Weighted Pull-ups:
Warm-up:
70# lat pull-downs - 15 X 1
5# Dead Hang: 3 OH grip, 2 UH grip = 5 total
10# DHPU: Alternated grips - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
15# DHPU: All UH grip - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
5# DHPU: 1 (Fail 2), 1 (Fail 2), 1 = 3. [/B]Getting tired.

[B]New Year's Challenge - [/B](Did pull-ups today, didn't know if my stomach would tolerate burpups....)
[B]Kipping Pull-ups (BW only) - - Mixed grips
5, 5, 3 [/B](lost focus - too low, so repeated)[B] 3, 5, 5, 5, 5, 6, 4, 5 = 48.

[/B]Called it good for today...my heart really wasn't in it.....
[/I]

Ray McKinley 01-25-2009 12:56 PM

Re: Steve's "I'm not aging quietly" log
 
Ray's Sick Bay Commando WOD:

Light range of motion stretching on the hammy.

2 complete upper body circuits on the Bowflex performed quickly. I felt pretty good, so:

3 Rounds:
10L/10R 35 lb KB Presses
20 Push-Ups
35 Sit-Ups

1000 Meter Easy Does It Row: 6:15

Ice up the hammy.

I am ecstatic. No pain while rowing, and it felt great to get the blood flowing through the hammy. I usually do that row in under 5:00, but hey I'll take what I can get. It took me about an hour to roll through the whole program, but I had the heart rate up to 145 at times, so I was working it.

Also, I met with a massage therapist near me yesterday. This guy was awesome. He is 70 years old and competes competitively in Masters Track & Field in high hurdles, shotput, discus, and javelin. He was 6'1" and was built like he just walked off the set of "300". He spent an hour talking to me and educating me on how a lifetime of scar tissue and adhesions builds up and reduces muscle flexibility, which can lead to injury. He performed light work on the injured hammy, and immediately I was able to walk easier with less pain. He instructed me on self massage to aid the healing process. He told me to come back in about a week after the tenderness subsides, so that he can get to work to more aggressively try to break up some of the scar tissues and adhesions. He was confident that he could help me regain some flexibility and reduce the risk of injury. Charge for that visit: $0, on the house. He put the "sports medicine doc" to utter shame.

I am on the road back!

OOoooooRah! Get Some!!!

Ray

Stephen R. Lampl 01-25-2009 04:36 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Ray McKinley;502079]Ray's Sick Bay Commando WOD:

Light range of motion stretching on the hammy.

2 complete upper body circuits on the Bowflex performed quickly. I felt pretty good, so:

3 Rounds:
10L/10R 35 lb KB Presses
20 Push-Ups
35 Sit-Ups

1000 Meter Easy Does It Row: 6:15

Ice up the hammy.

I am ecstatic. No pain while rowing, and it felt great to get the blood flowing through the hammy. I usually do that row in under 5:00, but hey I'll take what I can get. It took me about an hour to roll through the whole program, but I had the heart rate up to 145 at times, so I was working it.

Also, I met with a massage therapist near me yesterday. This guy was awesome. He is 70 years old and competes competitively in Masters Track & Field in high hurdles, shotput, discus, and javelin. He was 6'1" and was built like he just walked off the set of "300". He spent an hour talking to me and educating me on how a lifetime of scar tissue and adhesions builds up and reduces muscle flexibility, which can lead to injury. He performed light work on the injured hammy, and immediately I was able to walk easier with less pain. He instructed me on self massage to aid the healing process. He told me to come back in about a week after the tenderness subsides, so that he can get to work to more aggressively try to break up some of the scar tissues and adhesions. He was confident that he could help me regain some flexibility and reduce the risk of injury. Charge for that visit: $0, on the house. He put the "sports medicine doc" to utter shame.

I am on the road back!

OOoooooRah! Get Some!!!

Ray[/quote]

Ray,

Fantastic news and great WOD for rehab and still getting in some metcon. You go, Dude!!

I'd give my eye teeth to visit your sports medicine massage therapist. Sounds like he is really well-versed, especially regarding the scar tissue. I've learned there's more to that issue than most people realize.

Take care - - outstanding news the you're doing so well.

Stephen R. Lampl 01-25-2009 07:37 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]SUNDAY 090125

REST DAY.

[/B]I did nothing today but take a walk in the snow and really rest. Got plenty of good sleep last night too, so ready to "get some" tomorrow!!
[/I]

Patrick Haskell 01-26-2009 04:58 AM

Re: Steve's "I'm not aging quietly" log
 
Not much time on the logs, lately, Steve. Looks like you're working hard over here. 197 burpees is nuts. Does that avatar suggest that some of those (or another day's) were done in the snow? Nut job.

I saw your question in Erin's log about oly progressions. I think the best way to get a start (from your remote location) would be to pick up [URL="http://performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=155"]Greg E's book [/URL](wfs). It's got tons of great drills/explanation/trouble-shooting tips in it. It's really been invaluable to my oly lifts, absent a coach.

Keep up the good work.

Keith Walker 01-26-2009 07:02 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;502375][I][B]SUNDAY 090125

REST DAY.

[/B]I did nothing today but take a walk in the snow and really rest. Got plenty of good sleep last night too, so ready to "get some" tomorrow!!
[/I][/QUOTE]

Sounds perfect! esp the walk in the snow. :)

Stephen R. Lampl 01-26-2009 07:24 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;502562]Not much time on the logs, lately, Steve. Looks like you're working hard over here. 197 burpees is nuts. Does that avatar suggest that some of those (or another day's) were done in the snow? Nut job.

I saw your question in Erin's log about oly progressions. I think the best way to get a start (from your remote location) would be to pick up [URL="http://performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=155"]Greg E's book [/URL](wfs). It's got tons of great drills/explanation/trouble-shooting tips in it. It's really been invaluable to my oly lifts, absent a coach.

Keep up the good work.[/quote]

Hey Patrick!

Thanks for stopping by! Yeah........I [U][I][B]am[/B][/I][/U] nuts (or a nut job) either way you look at it. Doing the New Year's Challenge - - 2 Burpups for each day of the month, or if I sub burpees, I double the count (4 X the day of the month), since they are easier. I tried to do them in the snow.....thought it would be fun, but it ended up being a core-strength exercise to the max. Trying to get up from the push up position was really difficult - - steep driveway and sliding feet.....not a good combination.

Thank you for the suggestion on the book. This looks like the real "ticket" to combine with the SS book. I'm really a hands-on kinda guy and though I can "get my arms around" the concepts and can visualize what I need to do, the real "doing it" is altogether different.

Now to get my eating dialed in a get strong.....

Take care, my friend!

Stephen R. Lampl 01-26-2009 07:27 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;503249]Sounds perfect! esp the walk in the snow. :)[/quote]

Thanks, Keith. The rest was really needed!

Stephen R. Lampl 01-26-2009 07:36 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]MONDAY 090126

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 1, included shoulder dislocates and body circles.

WOD:
AMRAP in 20 Minutes of:
9 Thrusters
9 Pull-ups
Totals: 6 Rounds + 4 Thrusters
Used [COLOR=Red]95# (PR).[/COLOR] [/B][COLOR=Black]First time ever using this weight to my knowledge. Easily the most difficult WOD I've yet done.

[B]New Year's Challenge: Day 26 X 2 = 52 Burpups
[/B]Broke into groups 10 X 2, 15 X 1, 17 X 1 = 52.
Still owe make-up for 090125.

This was it for today. Drug myself to the car. Really have not been eating "to win" and could definitely feel my performance suffering. Time to "get real" and cut out the crack.:ranting2:. Okay. Done ranting.
[/COLOR][/I]

Justin McGinley 01-26-2009 09:17 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;503304][I][B]MONDAY 090126

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 1, included shoulder dislocates and body circles.

WOD:
AMRAP in 20 Minutes of:
9 Thrusters
9 Pull-ups
Totals: 6 Rounds + 4 Thrusters
Used [COLOR=Red]95# (PR).[/COLOR] [/B][COLOR=Black]First time ever using this weight to my knowledge. Easily the most difficult WOD I've yet done.

[B]New Year's Challenge: Day 26 X 2 = 52 Burpups
[/B]Broke into groups 10 X 2, 15 X 1, 17 X 1 = 52.
Still owe make-up for 090125.

This was it for today. Drug myself to the car. Really have not been eating "to win" and could definitely feel my performance suffering. Time to "get real" and cut out the crack.:ranting2:. Okay. Done ranting.
[/COLOR][/I][/QUOTE]

Oh no. You do realize that this means you are ready to do Fran as RX'd, right? Congrats? Great job!

Stephen R. Lampl 01-26-2009 10:10 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;503405]Oh no. You do realize that this means you are ready to do Fran as RX'd, right? Congrats? Great job![/quote]

Geez, Justin. I didn't even think of that. I was thinking......."Self, you got through this one. Now go practice some more!" I hear my old music teacher (or Dad).

I'd like to do 21 X 3 @ 95# before the cert, and even try putting 135# up, but I think that weight is beyond my capabilities right now. I'll have to break up the sets of pull-ups, but what the hay.....I can at least do a couple in a row.

Man, am I getting excited!

Carter Jee 01-26-2009 10:47 PM

Re: Steve's "I'm not aging quietly" log
 
it's pretty much endless summer here in Perth compared to where you are!!!

1) 197 burpees... you are crazy..
2) in the snow.... definitely crazy... :)
3) time to give Fran a go RX'ed!!!!! 59 thrusters + 54 pullups.... awesome..

Stephen R. Lampl 01-26-2009 10:55 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;503463]it's pretty much endless summer here in Perth compared to where you are!!!

1) 197 burpees... you are crazy..
2) in the snow.... definitely crazy... :)
3) time to give Fran a go RX'ed!!!!! 59 thrusters + 54 pullups.... awesome..[/quote]

Carter,

We've a saying here in the States that one is "not wrapped too tightly." I definitely fit into that category. I may be in my late 50's, but life is too much fun to be sedate......

Perth sounds like a great place. My wife and I would love to visit and check out Australia some time, should we get the chance to travel abroad.

Thanks also for the vote of confidence on the thrusters!

Take care!

Christin Street 01-27-2009 11:11 AM

Re: Steve's "I'm not aging quietly" log
 
Nice job with the thruster/PU WOD!! Then Burpees!? Lordy!
Once your diet is dialed in you are going to be amazed at how much better you're gonna feel! Do it! Not gradually...all at once....see how you feel after a week. You'll be amazed (oops I already said that).

Stephen R. Lampl 01-27-2009 06:11 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Christin Street;503842]Nice job with the thruster/PU WOD!! Then Burpees!? Lordy!
Once your diet is dialed in you are going to be amazed at how much better you're gonna feel! Do it! Not gradually...all at once....see how you feel after a week. You'll be amazed (oops I already said that).[/quote]

Hey Christin,

Thanks! Couldn't figure out for a couple of days why I felt cruddy. Then the diet and eating the "crack" came to mind.......DUH!!! So going back to what I was doing - - already feel better today. Thanks again!

Stephen R. Lampl 01-27-2009 06:25 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]TUESDAY 090127

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 96
[B]CFWU (modified) X 1:
[/B]Arm circles, shoulder dislocates and body circles, quad/hamstring stretches, calf stretches.

[B]WOD: "the Kilo"
For Time:
100 Jumping Jacks
100 Jumping Pull-ups
100 Push Presses 45#
100 Ab Mat Sit-ups (bent knee, feet on floor - unanchored)
100 Squats
100 Mountain Climbers
100 Box Jumps (18" high platform)
100 Flutter Kicks (4 count - - 400 total)
100 Kb Swings - 1 pood (35# dumbbell)
100 Push-ups
1000 Jump Rope Singles.
--------------------------
Time = 1:31:49 as Rx'd.
[/B]Sets of each exercise were broken or partitioned. Time included going up/down stairs for some of the exercises. This was fun! It was also a real mental challenge!

No dice on the New Year's Challenge today. Don't think I had any burpups left in me.....
[/I]

Justin McGinley 01-27-2009 08:11 PM

Re: Steve's "I'm not aging quietly" log
 
oh dear god. There's just no stopping you.

Jenna Dodge 01-27-2009 08:22 PM

Re: Steve's "I'm not aging quietly" log
 
Nice work on the Thrusters! 95lbs is a crazy amount of weight to use for 20 minutes AMRAP....

And that Kilo workout is on a whole different level. I wouldn't do it, simply for the 100 mountain climbers involved. I believe that's one of those "any a$$hole" workouts you'll learn about at cert...

Nice work!

Stephen R. Lampl 01-27-2009 11:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;504358]oh dear god. There's just no stopping you.[/quote]

Actually Justin, I think it's more something about common sense. Maybe I'll get some by the time I grow up.......:D

Stephen R. Lampl 01-27-2009 11:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jenna Rettenmayer;504369]Nice work on the Thrusters! 95lbs is a crazy amount of weight to use for 20 minutes AMRAP....[/quote]

Thank you, Jenna. I think this was one of the ones you mentioned doing to help prepare you for the Games. It was awesome to do......was surprised I even got the six rounds because I just don't seem to have the explosive strength to come up out of the bottom yet.

[quote=Jenna Rettenmayer;504369]And that Kilo workout is on a whole different level. I wouldn't do it, simply for the 100 mountain climbers involved. I believe that's one of those "any a$$hole" workouts you'll learn about at cert...

Nice work![/quote]

This one was fun. From the way you refer to the mountain climbers, I believe they may be different from what I did or know them to be. Anyway, thanks again!

Ray McKinley 01-28-2009 06:19 PM

Re: Steve's "I'm not aging quietly" log
 
The leg is getting better slowly but surely, but I will be giving it a rest for a while. A nasty looking bruise finally surfaced after about 5 days, but I have seen worse. MRI results will be in tommorow. So, I am continuing to improvise to do what I can with the upper body and very lightly on the legs.

Today's workout:

Warmup:
500 M Row
2 Upper Body circuits on the Bowflex

WOD:

3 Sets:
10L/10R 35 lb KB Presses
10L/10R 35 lb KB Rows

Plus:
100 Push-Ups partitioned
200 Sit-Ups partitioned
100 Dips partitioned
1000 Meter Easy Row 6:15

The whole deal kept me busy for about an hour and 15 minutes and burned off a good 1000 calories per my heart rate monitor.

If the MRI doesn't look too bad, then I will try to bring air squats into the mix next week.

Ray McKinley 01-28-2009 06:33 PM

Re: Steve's "I'm not aging quietly" log
 
Dude, the Kilo WOD is over the top. Nice!

Stephen R. Lampl 01-28-2009 06:40 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Ray McKinley;505189]The leg is getting better slowly but surely, but I will be giving it a rest for a while. A nasty looking bruise finally surfaced after about 5 days, but I have seen worse. MRI results will be in tommorow. So, I am continuing to improvise to do what I can with the upper body and very lightly on the legs.

Today's workout:

Warmup:
500 M Row
2 Upper Body circuits on the Bowflex

WOD:

3 Sets:
10L/10R 35 lb KB Presses
10L/10R 35 lb KB Rows

Plus:
100 Push-Ups partitioned
200 Sit-Ups partitioned
100 Dips partitioned
1000 Meter Easy Row 6:15

The whole deal kept me busy for about an hour and 15 minutes and burned off a good 1000 calories per my heart rate monitor.

If the MRI doesn't look too bad, then I will try to bring air squats into the mix next week.[/quote]

Nice work, Ray! Glad to hear that your leg is improving. With the bruising, I'd have to agree to a Level-2 tear. Hope your MRI shows things to be good for you to start the air squats. Those will help perfuse the muscle tissue and aid in recovery. If they are a bit much, perhaps some stationary butt-kickers (leg curls - - NO WEIGHT) would help too.

Take care. You'll be back up to snuff in no time.

BTW, thanks for the props on the "Kilo" WOD. I wanted to do a longer metcon........got my wish!

Stephen R. Lampl 01-28-2009 07:03 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]WEDNESDAY 090128

REST DAY

[/B]Felt too motivated to rest today.

[B]Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR @ 98
[B]CFWU X 1, [/B]with shoulder dislocates, body circles, trunk rotations

[B]WOD
Thrusters X 1, 1, 1, 1, 1, 1, 1. Post Loads
Warm-up = 45# X 10
95#
[COLOR=Navy]105#[/COLOR]
[COLOR=Navy]115#
125#
135#
145# (F) - [/COLOR][/B][COLOR=Navy]Very minimal assistance est. less than 5 pounds provided. CF "buddy" saiid I'd have had 140#.[/COLOR][B][COLOR=Red]
140# PR[/COLOR]

Note:[/B] Big PR for me today......WOO HOO! To my knowledge, never was able to put more than[B] 95#[/B] up on a thruster, [COLOR=Red][B]so PR by 45#![/B][/COLOR] Also [B]PR'd on cleans by 10# [/B](got [COLOR=Red][B]125#[/B][/COLOR] up by myself). Assistance for 135 and 140/145 from friends who helped me rack the weight, then I did the thrusters. :pepper::pepper:

Homework - - work on cleans!!! :D

[B]New Year's Challenge: Day 28 X 2 = 56 Burpups.

DHPUs [/B](Had to cut WO short, so.......)
[B]AMRAP in 5 minutes, Max pull-ups. Rest 30 seconds between sets.
Alternating grip: 4, 3, 3, 2, 3, 2, 1 = 7 rounds, 18 Total.

[/B]I was [B][COLOR=Navy]REALLY [/COLOR][/B][COLOR=Navy][COLOR=Black]pleased with today's workout! Things are starting to come together![/COLOR][/COLOR]
[/I]

Justin McGinley 01-28-2009 07:10 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;505241]
Thrusters X 1, 1, 1, 1, 1, 1, 1.
135#[/QUOTE]

STRONG!

Stephen R. Lampl 01-28-2009 07:14 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;505251]STRONG![/quote]

Thanks, Justin. I actually got 140........missed a line feed (gosh, when am I going to learn to type??).

I never thought I'd be in a position I could thrust more than I could clean....

Justin McGinley 01-28-2009 08:04 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;505256]Thanks, Justin. I actually got 140........missed a line feed (gosh, when am I going to learn to type??).

I never thought I'd be in a position I could thrust more than I could clean....[/QUOTE]

I too can thruster more than I can clean. Clearly, both of us need to get better at our cleans.

Erin Davidson 01-28-2009 10:13 PM

Re: Steve's "I'm not aging quietly" log
 
45lb. PR? Sounds like someone's technique is starting to catch up with their strength... :) Good stuff, Steve! Glad to see you're doing so well after all your patience. :highfive:

Stephen R. Lampl 01-28-2009 10:22 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Erin Davidson;505380]45lb. PR? Sounds like someone's technique is starting to catch up with their strength... :) Good stuff, Steve! Glad to see you're doing so well after all your patience. :highfive:[/quote]

Erin,

Thanks so much! I am ecstatic, to say the least. I figured it would come, but not all of a sudden and so quickly! Surprise, surprise......

I've been more interested in form and function and what I like, aside from all the fantastic info, suggestions, videos, etc, etc., is that one learns from their workouts exactly where they need to concentrate on making improvements or practicing. Before CF, I really had no idea (other than lifting heavier or doing more reps) how to go about it. Yeah, it's hard work, but I am having a BLAST!
:pepper::pepper::pepper:

Carter Jee 01-28-2009 10:53 PM

Re: Steve's "I'm not aging quietly" log
 
mate!! soon we'll be calling you beast with all your PRs

Stephen R. Lampl 01-28-2009 11:01 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;505401]mate!! soon we'll be calling you beast with all your PRs[/quote]

Thanks, Carter! BTW, Love your quote in your signature block...........'course, then there's DOMS - - the gift that keeps on giving a bit longer......

Take care and have a great day!

Stephen R. Lampl 01-29-2009 10:59 AM

Re: Steve's "I'm not aging quietly" log
 
[I][B]THURSDAY 090129

[/B]Woke up with a [B]really [/B]sore back - - don't know why, but WO plans for today obviously changed.....

[B]Warm-up:
Stationary Cycling [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 3, [/B]minus GHD Situps and back extensions. Arm circles, shoulder dislocates, trunk rotations and body circles included. Still didn't help back.....

[B]WOD:
[/B]Had planned on "Elizabeth". Changed to.....
[B]Clean Practice Session.
PVC cleans - - [/B]Focused on hip drive and form
[B]Burgener Warm-up (PVC)
45# bar - - 15 X 1. [/B]Again, focus on form and hip drive. [B]5 X 3 [/B]interspersed through heavier lifts to "remind me" of form.
[B]95# X 5 X 5. [/B]Didn't use any higher weight so I'd concentrate on form. There were several times the bar just flew up and I got under it really easily.....
This was the best experience I've yet had with cleans. Gotta keep at it.

[B]2K Row.[/B] Concentrated on leg drive.
[B]First 500m @ 20 - 22 SPM. Avg 2:02 - 2:05 / 500m. Got 1:59 once!
Remaining 1500m, moderate row. Avg 26 SPM.
Time: 8:45.[/B] Average over 2K - - 2:11+ /500m.

Called it good for today. Kinda BLAH, but just had this feeling that if I'd pushed, I might have injured myself. :(
[/I]

Jenna Dodge 01-29-2009 03:31 PM

Re: Steve's "I'm not aging quietly" log
 
steve,

I hope you get to feeling better soon.

I posted some stuff on POSE in my log....

Jenna


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