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Old 06-04-2009, 05:22 PM   #1011
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Tired today. Glad it is a day off. The RDL's I did the other day have definately made me sore...and tomorrow's WOD is deadlifts.

Mark...weighted pull ups are nothing to sneeze at. I can barely do three or so without band assistance.

Tom...As far as soreness goes...I only occasionally have problems. I do feel fatigue in my muscles though.

Diane...Hope your business works out. I would love to start my own business. Tired of working for someone else.

Steve...Generally, I love flying. But try strapping an aluminum tube to your fanny for hours on end, with a good bit of it pushing the limits of the machine. It starts to get old. Yesterday's flight was very busy 7 hours with nothing happening as planned. Op sorties are about 12 hrs. Ferry flights go from 15 to 19 hrs. Those really hurt. Regardless of the duration, I throw all my mental, physical, and emotional energy into each and every flight. It can be very exhausting. It takes a day or two to recover from the longer flights. When deployed, you are just in a constant starte of fatigue.

I retire in less than a year now and I think I will hang up my (flying) spurs for good. I've had a really long streak of luck (Someone's been watching over me) with only minor problems. Don't want to tempt fate.

Enough whining


Scott...How are your knees doing? Hope you haven't undone the good doctor's work.
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Old 06-04-2009, 06:55 PM   #1012
Diane Dennis
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Tom:

In response to your question regarding soreness - every night after I've worked out, I place a large glass of water and two ibuprofen caplets on my nightstand. I set my alarm for 4:30, wake up, take the two ibuprofen and then sleep until 5:00 and then go and work out again. That routine allows me to get out of bed and be able to raise my arms above my head in the shower and negotiate the steps down to the first floor of my house. I don't even think about it any more. My orthopedist has told me that I have normal cartilage loss in my knees and shoulders due to age, but she is amazed that I don't have any PAIN and that I show no signs of arthritis (hereditary in my family). She told me to keep doing what I'm doing. It seems that CrossFit is the remedy that needs no prescription!
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Old 06-05-2009, 08:12 AM   #1013
Tom Girouard
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Re: Over 50 Crossfitters Sign In

Did an interval workout yesterday at lunch. Started with 15 minutes of stretching and general loosening up. As I have mentioned before, I am a bit susceptible to hamstring issues so I do my best with both dynamic and static stretching before any running. Got on the treadmill and did a slow 6.0 two minutes followed by one minute cooldown 3.5. Then cranked it up to 7.5 for two minutes with a two minute cooldown. Next two repeats were at 8.0 for two minutes with a two minute cool down. Finished up with three more repeats at 8.2 for two minutes. Felt very good, could have gone a little harder, but in the back of my mind I'm always thinking about the hammies.

Finally figured out how to post an avitar. Those are the stairs that I keep refering to. 122 steps with a vertical of 78'. At the top is the old tobbogan house where we have added some eye bolts to hang rings and portable pull up bars.

Will squat today and attempt 5x5 with 205#. Please no snichkering on the light weight.

Thanks for everyone's response regarding soreness. At least I am not alone with this.
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Old 06-05-2009, 08:48 AM   #1014
Scott Allen Hanson
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Been negligent on posting once again!

Diane-

Great to read that you are starting your own business! I'm an avid chef myself and always thought that a catering business would be fun. A couple of times catering friends weddings cured me of the itch though!

Mark-

Ditto on the thanks for starting such a great thread. Also, excellent job on the Grace PR and hanging with your stepson on the tennis court.

John-

Awesome achievement on the MU!

Tom-

I find that I'm most sore when starting up a strength cycle or after a 1+ week hiatus from back squats or dead-lifts. Also, some of the full-blown, rx'd main page WOD's can hit me pretty hard, although I usually don't do these more than once or twice a week.

For all relying on NSAID's, you might read this blog post by Kelly Starett (San Francisco CF). He's very knowledgeable, a physical therapist, and one strong man. Also young I might add, so probably doesn't have as much need as we "older" folks. Link is WFS:

http://sanfranciscocrossfit.blogspot...n-peoples.html

I must say that I very rarely resort to meds unless suffering an actual strain or something.

Steve-

I don't think throwing some biceps curls into your routine is the worst thing in the world. If you make the standard globo-gym couplet of bench press and arm curls your staple WOD, we'll send you back to the "Getting Started" page!

Charlie-

Did kayak on Sunday, but you'll be happy to know that the mosquitoes were horrendous, so it wasn't all fun!

Pat-

Nice job on the running/pull-up WOD. I'm hoping to tackle that one today.

The past week I've continued my CF Strength Bias/Gant Grimes Hybrid program with lots of lifting and a few short WOD's (did set a 3-rep PR in back squat at 266# and a 3-rep PR in press at 108# this week, ). Won't bore you with the details. I did do an interesting CFFB WOD consisting of 10-9-8-...3-2-1 of 3/4 bwt power cleans and chest to bar pullups.
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Old 06-05-2009, 04:08 PM   #1015
Pat Quigley
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Scott, using some form of anti-inflamatory med. is not an option for some of us whether we exercise or not. Persistent inflammation is actually one of the theories of aging. Reducing inflammation thru supplements and or medications is life enhancing. I take about 4-6 gms of omega 3 per day. If I were the age of the person in that blog, I wouldn' be needing much medication either.

Did the deadlift WOD today. I decided to use rowing as a warm up for 1500 meters or 7 minutes. Then I did the other things I do.

1- 295
2-315
3-385
4-405
5-455 f.
6-455
7-315.

This is a PR.

I did manage to rip a callous off one hand in the process. The failure was poor form so I dropped the wt. around med way. In my gym, people do not drop weights.

Wish they would have given me as much attention when I got the weight.
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Old 06-05-2009, 04:36 PM   #1016
Scott Allen Hanson
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Pat,

I take fish oil every day, usually 6-9 grams. I'd venture to say that this is also true of most CF'ers. I've never read anything negative about fish oil supplementation. On the contrary, there is virtual unanimous recommendation to increase intake of Omega-3's. They were definitely part of our ancestral diet.

Anti-inflammatory drugs, however, are another story. These have a long list of adverse reactions and side-effects, including one meta-analysis that showed an 80% increased risk of myocardial infarction with high dose NSAID's versus placebo. Kelly's blog post highlighted a significant danger with NSAID's that I was unaware of:

Quote:
NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)
As an aging athlete, the last thing I want is to delay or mitigate the healing response to my workout.

By the way, awesome dead-lifts!

Last edited by Scott Allen Hanson : 06-05-2009 at 04:38 PM. Reason: added comment
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Old 06-05-2009, 06:37 PM   #1017
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Scott Allen Hanson View Post
Pat,

I take fish oil every day, usually 6-9 grams. I'd venture to say that this is also true of most CF'ers. I've never read anything negative about fish oil supplementation. On the contrary, there is virtual unanimous recommendation to increase intake of Omega-3's. They were definitely part of our ancestral diet.

Anti-inflammatory drugs, however, are another story. These have a long list of adverse reactions and side-effects, including one meta-analysis that showed an 80% increased risk of myocardial infarction with high dose NSAID's versus placebo. Kelly's blog post highlighted a significant danger with NSAID's that I was unaware of:



As an aging athlete, the last thing I want is to delay or mitigate the healing response to my workout.

By the way, awesome dead-lifts!

Thanks Scott. Just so you are aware I am: 64, 6'1", 250, M. After today, I think that a 500 lb DL is not unreasonable.

I do not routinely use anti-inflammatory meds. However with osteoarthritis in my knees I do need to use them sometimes. Have you noticed that most of the negative report on these agents applies to muscles. And if it were only muscles, I'd agree. However, tendons, ligaments, and inflammation around the joints may be a different situation. Ice, compression, and rest work well for muscle strains. Regarding the other tears, sprain, and joint problems, I have a tough time taking a month or so off to heal. Although I have----usually with the help of a physical therapist doing at least passive therapies till more active engagement is possible. Don't get me wrong, I am prepared to agree to disagree.
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Old 06-05-2009, 08:55 PM   #1018
Charles Pyke
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Re: Over 50 Crossfitters Sign In

2009 06 05

Deadlift 1-1-1-1-1-1-1

WU: 1500 m row at mod-effort pace 6:44 @2:14.7/500m; 3 X CWU

WU Sets: 75X5, 75X5, 95X5, 115X3, 135X2, 225X2

1 - 315
2 - 325(f), 295(f), 275
3 - 280
4 - 285
5 - 295
6 - 300
7 - 305

Very disappointing workout. DL’s have not been going well for the last two times. On 20090422 I lifted 345. On 2008 01 I lifted 355. Additionally, 2008 08 I did 5 sets of 3 with no set less than 315. My lack luster performance might be due in part to doing RDL’s the other day. I am still just a little stiff from that today. And I have been feeling a little punkish lately. Was pretty tired today. Even took a nap after I came home. Also, been having nerve problems with my herniated discs lately. Sometime my hands will spasm painfully and it has been getting worse lately.

Post WOD Work:
RDL - 3 sets 225X5

Ham string PNF stretching.

My two cents on the use of NSAIDs. They are okay for occasional use. Chronic use is bad news for the same reasons that you can’t take cortisone long term. Sure these drugs inhibit the “bad” eicosanoids that cause inflammation and pain, but they also inhibit production of “good” eicosanoids too. In the case of cortisone, you will die. In the case of NSAIDs, you get everything Kelly Starett describes in his blog. Use once or twice a week will probably not do you any harm. More than that…. Additionally, they are toxic it to your kidneys if you take them too much. BTW, Tylenol is liver toxic at doses greater than 4000mg/day. Aspirin is probably the most benign drug of all, but it has its draw backs too.

I rarely take Ibuprofen. Usually, if I hurt and I need to sleep for crew rest to go fly. Fish oil does seem to help a lot.

Scott…Nice link. Much appreciated. Planning a day canoe trip here in Iowa with my youngest son…North Skunk River. My wife and I used to canoe a lot. Even some wilderness canoe trips. We have an 18 ft Winonah.

Pat…Beautiful work on your DL’s.

Tom…Those stairs…yikes! I have a friend who was a back up quarter back for the U of Wash Huskies. He used to box jump the stairs like that. He started with one stair at a time and worked his way up to three or four at a time, jumping all the way from the bottom to the top of the stairs.

Anti-inflammatory broccoli for everyone!!!

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Old 06-05-2009, 10:13 PM   #1019
Pat Quigley
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Re: Over 50 Crossfitters Sign In

anti-inflammatory broccoli is reality just that. This supplement includes it just for that very reason. It also reduces the effects of negative estrogen isomers in males and females. BTW, I am not pimping this supplement.

http://www.lef.org/Vitamins-Suppleme...Cats-Claw.html
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Old 06-05-2009, 11:12 PM   #1020
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Haven’t posted in a while, been busy with the affiliate, new job and trying to get my workouts in too.

Thanks for the compliment Mark.

Congrats and nice job on getting a muscle up John, I am envious.

Diane, I hope you go for it and start your own biz.

Charlie, your DLs’ don’t look bad, very respectable. It’ easy to be critical of ourselves.

My OHS absolutely suck, I actually did the OHS-5-5-5-5-5 WOD twice, 85lbs was my max. I just can’t seem to get my body to do it correctly so my plan is stick with weight until I get the form down.

I am sore all the time. I try and avoid NSAIDs or any drug as much as possible. Based on what I learned at the CF Nutrition cert, I take 18 one gram capsules of fish oil per day (Costco brand) these contain 300 mg of Omega 3 (EPA/DHA).

Awesome DLs and heavy work Pat, you should post some pics of yourself hoisting all that weight.

I am back on following the main site WODs.
Did the 800m run - Pull up WOD in 27:08, RXD...my L Pull-up form needs a lot of work.

DL 1-1-1-1-1-1 WOD today;
315,365,385,405,385,385,375

Looking forward to Lynne tomorrow since I weigh 10 lbs less when did it last time.
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Last edited by Terry Dickman : 06-05-2009 at 11:14 PM.
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