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Old 08-10-2010, 06:37 AM   #1941
Marianne Urbanski
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Stephen R. Lampl View Post
100809 MONDAY

First time back at the workouts in a few days......work and CF schedules conflicting......

Warm-up:
.85 mile walk / run (on treadmill). Got to 7.0 MPH for a bit (didn't look at timer), and leg/hamstring felt good.
DROM
Trunk Rotations
Harley Kicks
Arm Circles
Shoulder Pass Thrus
Pull-ups: 10 strict (5, 4, 1), then 10 Kipping
Push-ups CF style (hands off the deck) x 15
Ab-mat sit ups X 25
Squat therapy x 25

WOD: Strength / Skill.

Shoulder Press 5, 5, 5, 5, 5.
Warm-up:
45# X 10
65# X 5
75# X 5
Working:
85# X 5
95# x 5
105# x 5
115# X 4, fail 5
110# X 5

Hang Power Cleans 5, 5, 5, 5, 5.
Warm-up
45# X 10
65# X 5
Working:
95# X 5
105# X 5
115# X 5
115# X 5
115# X 5.

Worked at trying to keep form strict on the HPCs. Shrugs got hard toward the end. Also tried to make quick transitions to the rack position and catch the heavier weight a little lower. Here's a video of the last set at 115#....(w/f/s) http://www.vimeo.com/14020626
NIce work, Steve!! love the video!! HOpe you are feeling back to normal soon!!
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Old 08-10-2010, 10:33 AM   #1942
Nancy Cohen
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Re: Steve's "I'm not aging quietly" log

Nice video!
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Old 08-10-2010, 12:27 PM   #1943
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Marianne Urbanski View Post
NIce work, Steve!! love the video!! HOpe you are feeling back to normal soon!!
Thanks, Marianne. Getting better every day, though the PT is hartd work. After a couple of things I was shown and then "emulated" them, I was glad I didn't have a workout following immediately!

Quote:
Originally Posted by Nancy Cohen View Post
Nice video!
Nancy (and Marianne), thanks on the video. I am hoping the form looks reasonably decent. I've understood that if I can get a good HPC, then the cleans from the ground should go up exponentially. Heres to hoping
!
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Old 08-10-2010, 11:46 PM   #1944
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

100810 TUESDAY - - Physical Therapy

Long PT session today. Thought about working out later on, but my body said don't even go there.....

I am learning so much that I thought I'd log (and share) some of my experiences.

Warm-up:

10:00 on the elliptical trainer. Setting the PT used was higher than I have ever used before, even on a workout......Thank you CrossFit!
Then.....
Stretching cage:
Passive calf stretch, 30 seconds each leg X 2
Passive hamstring stretch, 30 seconds each leg X 2
Passive thoracic spine stretch, reaching directly overhead to opposite side and bending only from T-spine. Do not force. Hold 30 seconds X 2 by each side.
Active work:
Partial one-legged squats with non-supporting leg on glider pad, arms straight and pulling from front down to sides on bands. Glide forward, back, then to side, then transversely to rear. 10 X 2 for each side.
Lateral side bends (for thoracic spine) to either side, touching a target. Do not bend at hips. 10 X 1 by each side.
Transverse rotations with med ball (10#) to outside with partial one-legged squats using other leg for balance only (leg straight and off ground). Stand on soft surface (advanced). Sub: stand directly on floor. 10 x 1 X each side rotating to target at approx 3' height. Keep knee on supporting leg over foot/toe during squat.

The PT and I spent a lot of time discussing the importance of a good warm-up followed by passive stretching in both the frontal (side to side/laterally) and saggital (forward/backward) planes, as well as the transverse, or rotational plane. This is basically all three axes. As CrossFitters, we do a lot of dynamic range of motion (DROM) stretching and our workouts take advantage of our best range(s) of motion. Unfortunately (as in my case), the facet joints in my T-spine are basically getting "slammed" open and closed because I have not passively stretched and prepared my spine to handle dynamic ROM movement. Additionally, exercises like kipping pull-ups which take advantage of our ROM through the saggital plane are hard on my back because of my lack of flexibility.

We finished the session with a standing Piriformis stretch, which I have never performed. Immediately on stretching the left side, I felt my lower thoracic spine pop about seven times in different places and felt immediate relief in my right side SI joint. Don, (my PT) explained how everything is interconnected and the passive, followed by dynamic stretching and active strengthening work I am doing will help correct my deficiencies muscle imbalances and eventually relieve SI joint pain.
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Old 08-11-2010, 01:25 AM   #1945
Benjamin R. Greene
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Re: Steve's "I'm not aging quietly" log

Hey, great video. You look pretty burly, bro! Keep up the good work!

That stretching stuff just sounds miserable. Does it hurt? I tried doing yoga for a while and decided I would rather do burpees, and you know I just HATE those.
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Old 08-11-2010, 02:05 PM   #1946
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

Thanks, Ben! No, the stretching stuff doesn't really hurt, just the exercises targeting the hams and particularly, my weak glutes.

100811 WEDNESDAY - - REST DAY

Took about 10 minutes:

Muscle up progressions (pull into transition to pushing down) using lat pull-downs.

3 X 10 X 70#. Used overhand, close grip, elbows in. These were hard! The transition to push told me where I need to be working.

Also did "initial" lat pulls (1/4 distance pull-downs) at heavier weight.

3 x 5 X 135#.
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Old 08-11-2010, 04:41 PM   #1947
Dave Coughlin
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Re: Steve's "I'm not aging quietly" log

Keep up the disciplined PT, Steve. I know you must be itching to get back into full-scale WODs; however, consider this PT reinforcements to the foundation of your fitness. It will pay dividends for the longterm.

Sorry, that's all I got in terms of my rah-rah stuff

Best of luck!
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Old 08-11-2010, 07:40 PM   #1948
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Dave Coughlin View Post
Keep up the disciplined PT, Steve. I know you must be itching to get back into full-scale WODs; however, consider this PT reinforcements to the foundation of your fitness. It will pay dividends for the longterm.

Sorry, that's all I got in terms of my rah-rah stuff

Best of luck!
Dave, my friend, I consider this to be as much of a rah-rah encouragement kick in the butt as any other! While I am probably losing a little ground in some aspects of the CF routines, I know I am getting stronger in the posterior chain end of things. Also, I hope my form was decent, but the HPCs I did the other day felt better than ever before - - I just lose steam quickly when it comes to getting a powerful shrug, so I know that's where I have to do additional work.

Keep up your great work too - - I'll get back to your log one of these days when I have time to breathe. Be safe!
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Old 08-13-2010, 07:57 PM   #1949
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Re: Steve's "I'm not aging quietly" log

100813 FRIDAY

0730 a.m.: Physical Therapy

0900 a.m.: CF Sonora Class
First metcon WOD in seven days, with varying work schedule and physical therapy seeming like a workout in and of itself.....

Warm-up:
800m run (ran the whole thing, not stopping. Hamstring felt great!).
DROM
Arm circles
Pass throughs
2 X each of the following:
10 X Hip extension
10 X GHD sit-ups
10 X OHS 45# bar ---> 18# bar
10 X Pull-ups; 10 strict (dead hang), 10 kipped.
25 Double unders - - first set, couldn't chain even two in a row, last set, did "single-double, single-double. Got 24 in a row - a PR, (the best I've ever done on these is 3!).

WOD: Five rounds for time of:
5 Push press 95#/65#
7 Burpees
9 Kb Swings 2 Pood/1 Pood---> 1.5 Pood
TIME = 9:25
Back was really sore from the PT earlier in the morning, so the burpees were really slow and broken.
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Old 08-15-2010, 10:12 AM   #1950
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Stephen R. Lampl View Post
800m run (ran the whole thing, not stopping. Hamstring felt great!).


Awesome!
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