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Old 03-12-2009, 10:05 PM   #941
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Margo Fullingim View Post
Hey Steve..... it's been awhile since I've posted. Your progress is awesome to read about!!!

That was a great WOD yesterday huh ;-) Are you still in Redding? If so, join us at the 5:30 class Thursday night!!!
Hey Margo,

Great to hear from you! Saw your husband at the box the other day!

Thanks so much for the kind words. The Level-1 cert was absolutely fantastic and taught me so much! It is amazing what one can do when proper form is applied to lifts.....

We had to head back home Wednesday a.m., but I've made it a habit to work out there every time we're up long enough for me to get a WOD in....Our daughter still lives there and has no plans to move away that we know of....

Are you going to compete in the Games? I had heard you were contemplating doing so - - you have been "ripping it up" lately and would do great! As a matter of fact, I am simply blown away by the participation of so many CF Redding athletes. I can't recall of having read about any other "smaller" box with so many competitors.

I hope CF considers having age-bracketed competitions in the future. I would love to compete, but with things the way they are now, need to have a lot more experience, strength, and endurance under my belt first.

Keep up the great work! See you guys when I get back up there!
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Old 03-12-2009, 10:08 PM   #942
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Chris Scott View Post
Great work, Steve! Good to see you still getting after it.
Thank you, Chris.

I was wonderful to read about the success of your restaurant. To have lost twenty pounds on top of running a restaurant is simply awesome. I know of few, if any chefs/restaurateurs of "slender build" or who can lose weight......

Glad to see your schedule is finally allowing you to get back into CF! Take care and Rock ON!
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Old 03-12-2009, 10:13 PM   #943
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Richard Macaulay View Post
Good thorough warm up mate........i need to do stough like that, its not easy having old man joints like me, even at 24 lol?!

Good workouts aswell mate, constant progress!!

Ricky
Thanks for the kind words, Ricky! Yup.....warmups are my best friend.....My old joints crack and pop like cheap pieces of cold plastic being bent or twisted.

Some of the boxes I've been able to go to lately throw together some pretty great (and interesting) WODs.....so it's easy to keep focused and enjoy the work (when it's over, that is....).

Take care and work hard! Us 24 year-olds need to keep on bringin' it!
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Old 03-12-2009, 10:19 PM   #944
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090311 WEDNESDAY

REST DAY and travel home. End of trip...........


090312 THURSDAY

REST DAY (unplanned).

First day back from my 2-plus week trip away. So busy running errands that I didn't have time (BLEH!). Still wish the cert had been longer than two days.......WOW, what an experience!
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Old 03-13-2009, 11:01 PM   #945
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090313 FRIDAY

Back home at my globo......
GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

Warm up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
125# X 1 (old PR)
130# X 1 - PR!
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
155# X 2 (old PR)
165# X 2
175# X 2
185# X 2 - PR!
These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
305# X 1 - PR!
315# X F
315# X F
Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

CFT = 620 - PR!
Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day!
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Old 03-13-2009, 11:10 PM   #946
Delita Wright
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Re: Steve's "I'm not aging quietly" log

Quote:
Originally Posted by Stephen R. Lampl View Post
090313 FRIDAY

Back home at my globo......
GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

Warm up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
125# X 1 (old PR)
130# X 1 - PR!
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
155# X 2 (old PR)
165# X 2
175# X 2
185# X 2 - PR!
These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
305# X 1 - PR!
315# X F
315# X F
Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

CFT = 620 - PR!
Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day!
WOOHOO!!
What a great day indeed! Congrats on the PRs, the huge CFT increase, the under 200 - was there anything else you could have crammed in??? I think not! What a great homecoming! Delita
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Old 03-13-2009, 11:44 PM   #947
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Delita Wright View Post
WOOHOO!!
What a great day indeed! Congrats on the PRs, the huge CFT increase, the under 200 - was there anything else you could have crammed in??? I think not! What a great homecoming! Delita
Thank you, Delita! Definitely stoked, I am!!
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Old 03-14-2009, 03:02 AM   #948
Richard Macaulay
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Re: Steve's "I'm not aging quietly" log

Quote:
Originally Posted by Stephen R. Lampl View Post
090313 FRIDAY

Back home at my globo......
GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

Warm up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
125# X 1 (old PR)
130# X 1 - PR!
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
155# X 2 (old PR)
165# X 2
175# X 2
185# X 2 - PR!
These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
305# X 1 - PR!
315# X F
315# X F
Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

CFT = 620 - PR!
Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day!
Mr Stephen 'PR' Lampl.....Fantastic lifting mate, crushing old PR's left, right and centre....pepper time (like hammer time except.....with peppers lol).



Ricky
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Last edited by Richard Macaulay; 03-14-2009 at 03:07 AM..
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Old 03-14-2009, 04:21 AM   #949
Carter Jee
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Re: Steve's "I'm not aging quietly" log

great PR effort champ!!!!

i'm having a blast at the gymnastics cert!!!! really really really really fun!!!!

definitely looking at the level 1 cert in july.... now got to figure out the funds!!!

cheers
carter
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Old 03-14-2009, 07:32 AM   #950
Helen Lawson
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Re: Steve's "I'm not aging quietly" log

Awesome CFT Steve! And losing weight on top of it? Wow!

Sounds like you had a great trip. Keep up all the good work!
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