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Old 04-17-2009, 10:37 PM   #1101
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Nancy Cohen View Post
100 Thrusters. Ugh. Will you be doing that again?!
Boy, do I hear you! Yup....if for any reason, to prevent my EVER having DOMS this badly again.... (watching me go up and down stairs is hilarious)!
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Old 04-17-2009, 10:54 PM   #1102
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090416 THURSDAY and
090417 FRIDAY

Both spent GTG driving around the Long Beach / O.C. area visiting relatives. CF boxes in the area are closed tomorrow (Saturday) for the So Cal Qualifiers. Wish I had time to go as a spectator......
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Old 04-21-2009, 01:35 PM   #1103
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090418

Really broken WO schedule due to job preparations, travel, and poor motivation.

At "major" chain globo (which shall remain nameless) in Long Beach, CA today. Cardio gear on a different floor from weights. WT?

Warm-up:
Recumbent stationary cycle 15:00 / L6 / 100 watts.
CFWU-modified X 2.
Jump rope singles 2:00. Tried for a couple of DUs; kept missing just on singles...
Goblet squats 1.5 pood (55# Db) 10 reps X 5.

WOD
Front squats: warm-up 45# X 15
Working: 95# X 5, 115# X 5, 125# X 5 (last rep felt form going), 115# X 5, 115# X 5.

Pull-up work:
Dead hang (mixed grips): 5, 5, 6, 7, 4, 3, 5, 3, 2. Total-40.
Kipping (got it back!) 10, 10, 10, 5, tried 10 butterfly kips. Not sure on these. Total-45.


090421 - Workout at small globo in Cottonwood, AZ.

Warm-up: Elliptical trainer 10:00 / L3 / 120 SPM
CFWU X 2.

WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts.

Pull-up "therapy"
Dead hang: 2, 3, 3, 3, 3, 3, 2, + 6 kipped=25. Kipping really starting to come along. Getting chin over bar consistently.
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Old 04-21-2009, 03:32 PM   #1104
Charles Bennington
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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
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts.
Lack of proper diet and workouts be damned, that's a freaking awesome PR!
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Old 04-21-2009, 05:11 PM   #1105
Delita Wright
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Re: Steve's "I'm not aging quietly" log

Steve, WHOA on ANGIE! No whining allowed on performances like that. I feel ya on the diet and working out, tho. Basically, looka you go fella! I believe I can remember when? What's not to like? Delita
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Old 04-22-2009, 11:56 AM   #1106
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer:
10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm-up:
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
320 X 1 PR!
325 X F
325 X F
315 X 1
These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is (
wfs) http://www.vimeo.com/4281041 .
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Old 04-22-2009, 12:02 PM   #1107
Bob Guere
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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
090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer:
10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm-up:
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
320 X 1 PR!
325 X F
325 X F
315 X 1
These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is (
wfs) http://www.vimeo.com/4281041 .
Hey Steve! Good PR! Don't forget NOT to jerk the weight off the floor...SQUEEZE it off the floor. That video rep your hips got ahead of your shoulders from the get go!

Still, nice PR. Now I have to get one tonight.
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Old 04-22-2009, 12:03 PM   #1108
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Charles Bennington View Post
Lack of proper diet and workouts be damned, that's a freaking awesome PR!
Quote:
Originally Posted by Delita Wright View Post
Steve, WHOA on ANGIE! No whining allowed on performances like that. I feel ya on the diet and working out, tho. Basically, looka you go fella! I believe I can remember when? What's not to like? Delita
Thank you both! You make me feel better, tho I wasn't really whining, just being realistic. My recent diet would make any diet guru happy to have me aboard... Anyway, I didn't think of it as a PR just because my time was off by about nine minutes. It felt good to get through it - - my motivation is starting to return......
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Old 04-22-2009, 12:08 PM   #1109
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Bob Guere View Post
Hey Steve! Good PR! Don't forget NOT to jerk the weight off the floor...SQUEEZE it off the floor. That video rep your hips got ahead of your shoulders from the get go!

Still, nice PR. Now I have to get one tonight.
Bob,

Thanks so much for visiting my log and for the training assistance/feedback! I didn't even feel the jerking movement!

Hope all is well with you and yours and CF Cal City! I feel a PR coming for you....
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Old 04-22-2009, 01:16 PM   #1110
Nancy Cohen
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Re: Steve's "I'm not aging quietly" log

Hi Steve, congrats on deadlift pr. 320..WOW!

Are you getting past your "lack of motivation" phase? I think I'm over mine, thank goodness. Took about 4 days to just play...surf, bike, walk, surf more...now I'm ready to get back to some more CF.
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