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Old 10-19-2013, 03:02 PM   #9541
Michael Pollak
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Re: Over 50 Crossfitters Sign In

JT....

I've got some numbers but depending on the rulings/judges I get no repped 3 out of four times on CJ.... if the they even allow a power snatch?

I do great when it's " ground to overhead"

My main focus these days is my mobility....heck I'm really new to this .... By next summer I should be putting up decent numbers with strick strick form...

My coach just told me on Thursday " the bar has a path it's gonna take, it's your job to get the F.... Out of its way!" These old bones are trying!!!!
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Old 10-20-2013, 05:40 AM   #9542
Deb Weber
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Re: Over 50 Crossfitters Sign In

@JT & michael - you BOTH could win with your numbers. Powersnatch is fine as long as your arms dont bend. C&J same thing can power clean as long as you rack it right and no arm bend with the jerk.

and SPLIT snatch, seriously, really?? Im much better split jerking than power, go figure, but a split snatch for me, well, my spaz factor is too great, I can't split snatch at all. Find that MUCH much more difficult I dont know how you do it.

My bf would tell me that, just pull the bar higher so you dont have to go down. My coach would tell me, it never needs to go higher than nipples/armpits - otherwise youre wasting time/energy - this sport's about SPEED. You jump under. Im JUST understanding that in a physical way with my cleans, finally cleaned 148# & 150#. But Im slow. Clean & jerk is just so exhausting - I stand up and thinking, no way I want to jerk this!

The snatch its the same for me the catch & lockout...Not sure its all mobility. I saw a thing on juggernaut training, usaw has a feature called wednesday word (they facebook it), and i think this video Im thinking of is on there too, a wler explaining three common snatch problems. Its in my log, the link - on the turnover/pullunder - he says not to flip the bar, thats what I think I tend to do.
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Old 10-20-2013, 02:34 PM   #9543
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Michael, @Deb,

Isn't it great that we're trying to learn new tricks after 50?
Yes it takes a lot of mobility and a lot of speed to be able to use the strength which it appears we all have. Without the speed we can't get the bar accelerating enough to get where it needs to be. Without mobility we can't get into the positions to receive the bar once we get it where it needs to be. Did a "technique-only" today where I used very light weights. This turned into a really aerobic workout and a thigh burner. Then went rock climbing...

Sunday October 20, 2013

Worked on snatch technique, clean technique, and jerk technique, all with light weights. Got a real burn in the thighs and a full lather sweat. Was really trying to get full hip pop and "hip flip" from the "muscle beach" set up.
http://www.coachseye.com/V1Na

Watched the de-evolution of my training partner Tim on the Air-Dyne....

13 days to my first USAW comp and counting. It'll be a real education to see which lifts count (if any...) Am nervous and excited all at the same time about entering my first lifting comp!
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Old 10-21-2013, 04:03 AM   #9544
Michael Pollak
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Re: Over 50 Crossfitters Sign In

JT...Deb...

I think it really speaks volumes about us and the type of people we are... Most our age are on the couch... Others who are " active " are happy with a round of golf ( nothing wrong with golf I suppose) but you get my point, we love to push the boundaries and test ourselves, congrats to us!

Next for me... Get on Bushwacker and try to ride for 8 seconds. ( number one ranked bull in the PBR) ( I don't think I would even have the brass to sit on him in the chutes!!!)
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Old 10-21-2013, 07:05 AM   #9545
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Michael Pollak View Post
JT...Deb...

I think it really speaks volumes about us and the type of people we are... Most our age are on the couch... Others who are " active " are happy with a round of golf ( nothing wrong with golf I suppose) but you get my point, we love to push the boundaries and test ourselves, congrats to us!

Next for me... Get on Bushwacker and try to ride for 8 seconds. ( number one ranked bull in the PBR) ( I don't think I would even have the brass to sit on him in the chutes!!!)
I'd be happy with a bodyweight clean & jerk, a 50+kg snatch & a 90+kg squat.
Im tired of being a weakling, although it does dawn on me in looking at other gyms/lifters, that I'm less tolerant (mainly with myself,) b/c the people I formally trained with/learned from, were all very good lifters, young, & a high % were national champs!!
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Old 10-21-2013, 07:34 AM   #9546
Cliff Miller
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Re: Over 50 Crossfitters Sign In

wow great work you guys with your intentions to compete. i would love to be there as well but with my shoulder issues i would be happy to just ride my mountian bike again.

as for being over 50 and getting off the couch. friday nite curling just started and what a blast that was. 6 of us from xfit have formed a team for the next 8 weeks. with the sweeping it was a surprisingly taxing couple of hours. the drinking (closed the bar) is another issue i was however the only one out of the 6 of us to make it to xfit class saturday morning and 4 of those missing were under 30 so yup us old ones rock in many different ways.

friday

4 rounds

500 m. row
25 12kg kb perside red bands large bamboo bar bench press

13:21

weighted situp

3 x 20 30lb dbell

banded pull aparts

50-40-30-20-10
single red-single red double red double red single black

8 ends of curling and many beer's

saturday

18 minute amrap teams of 2 w/only one person working at a time
250m row
5 toes to wall
10 incline push ups

t bar row 3 x 8

45-70-90 lbs

150 single red band pull apts

150 large green band standing good a.m.'s

total rounds 11 (my partner was another over 50'er who just started 4 months ago)

rest of the weekend yard work, frisbee golf and more yard work
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Old 10-21-2013, 10:33 AM   #9547
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Cliff, curling rocks, but I never trusted myself on ice after a beer...

Monday October 21, 2013

Stank at everything today.
Must have overdone it yesterday.

4 rounds of AMRAP strict pullups immediately followed by pushups
3-4, 4-5, 4-5, 5-6

15 minutes to find 1RM C&J
215 (and it wouldn't have counted in a comp)
http://www.coachseye.com/2HDU

I couldn't clean hardly anything today, partly b/c I was trying to "do it right", which I know is the right thing and the long term way to go. But it's frustrating to see your numbers go down when you are trying to do it right. I'll have to flip back to this post when I hit a new PR 3 months from now doing it the right way, but today it's just frustrating.
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Old 10-21-2013, 06:01 PM   #9548
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Cliff Miller View Post
i would love to be there as well but with my shoulder issues i would be happy to just ride my mountian bike again.

the drinking (closed the bar) is another issue i was however the only one out of the 6 of us to make it to xfit class saturday morning and 4 of those missing were under 30 so yup us old ones rock in many different ways.
Cliff - Hang in there. It's hard to sit out from the activities you love but it will be worth it.

Way to go on showing up! As a Marine of 22 years, I've closed one or two bars myself and have been known to continue that practice occasionally.
When I was a young guy, a mentor made it clear that "if you are going to hoot with the owls, you have to scream with the eagles" so I made it my philosophy. I'm happy to report that I've never missed a planned or scheduled activity, even after a night of overindulgence. It was occasionally not pretty, but I've always managed to show up.

10/21 5+ week
Warm up: 50 straddle hops/ hip and back mobility/ 100 single unders/ abmat situps
Lift:
Press 45 X10/ 60, 75 X5/ 90 X3/ 100, 115 X5/ 130 X4,2
Assist:
Press 75 X3X10
Pull-ups 5, 8, 8
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Old 10-21-2013, 07:41 PM   #9549
Michael Pollak
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Re: Over 50 Crossfitters Sign In

@ Deb... Sounds like your as hard on yourself as I am! My Own worst critic.

@ Cliff.... I love curling!!!! None down in Florida..... Every time I go up to Canada I wish I could try but don't know anyone who is into it...doesn't look like you could just walk in to a rink and say "let me try"



Olympic:

Cleans From Power Position- 3 x 4 @ 60%

Progressive Warmup To 60%

WOD

5 Rounds For Time:

Cleans x 2 @ 80%

Rope Climbs x 4.... Scaled to chin ups

Single Leg Sit To Stand x 8 Per Leg.... Scaled to double leg
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Old 10-22-2013, 07:42 AM   #9550
Cliff Miller
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Re: Over 50 Crossfitters Sign In

jt....yup for sure after friday no more pre/during curling beers....it certainly did not help

alden....yup again...never missed a planned morning after activity...and yes perhaps not real pretty but usually end up with a good story or 2 afterwards....intresting article in our daily paper about "boomeritis" i just am having a hard time accepting i am not 25 anymore gosh darn it

michael.....next time you are in the great white north...just look up a curling rink and give them a call and ask if you could drop in and give it a try. explain you are from flordia and just want to try it. i would be really really surprised if they said no. none of of us on our team have ever curled before (i did in grade 8 but that does not really count) and we are in beer legue play every friday nite. it is just like shuffle board, except on ice, with a broom and a 40lb granite rock besides what can go wrong....

last nite a the gym

5 rounds

5 deadlift 235
5 bench press 135 (shoulders not real happy)

3:36

3 x 20

5 lb lying on bench rear delt raise
35lb shoulder shrug on bench

3 x 20 red band ghd sit ups (this one just about killed me. not from the exertion but from me getting wrapped up in the band)
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