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Old 01-08-2013, 11:24 AM   #8651
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Insulin may be one of the most available anabolics available to all of us. I would like to hear how the diet plan works out.

Tuesday
High Bar Back Squat 5X3
—–
5 RFT
12 Deadlifts (225 / 165)
40 Double Unders
Scale: 185 and 3:1. finised in 13:17. Felt good to work fast and with as few stops as possible.
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Old 01-08-2013, 12:27 PM   #8652
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope!

For those of you who read The Box Magazine, yes that was me on page 61!
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Old 01-08-2013, 12:52 PM   #8653
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Pat Quigley View Post
Insulin may be one of the most available anabolics available to all of us. I would like to hear how the diet plan works out.
Funny, Pat, I was telling my GF last night how this year I want to get in the best shape of my life (promises, promises) and how I probably got there before about 13 years ago, when I was doing a diet/training protocol called ABCDE (Anabolic Burst Cycling of Diet and Exercise)

The way that worked was you dieted (calorie restriction) and did a lot of low weight/high rep weight work for two weeks, then you gorged for two weeks while doing a lot of volume training or big weights for maximum gains—thinking being just that. You would gorge for a huge insulin response while training heavily. Then you would cycle back after two weeks to calorie restriction/low weight/hiugh rep training.

I got in GREAT shape doing it. I don't know how functional the gains were, but I looked great.

To me the backloading approach takes it to the next level, because the big insulin response is always tied to a strength workout—but otherwise you're semi-starved, or at least carb-starved, all the time.
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Old 01-08-2013, 01:39 PM   #8654
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope!


For those of you who read The Box Magazine, yes that was me on page 61!
You sound like me. When I first started CF in 2009, I could not do OHS with a piece of PVC! Eventually, I graduated to the Oly bar, then weight. Last year, I did a PR at 155.

For me the real issue was a complete lack of hip flexibility. I also ultimately got it after I went to a snatch width grip on the bar, locked out elbows and finding the right angle for the bar over my head.
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Old 01-08-2013, 06:50 PM   #8655
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

JJ, JK, I've been told that OHS abuse or insult everything wrong with your squat! I know I feel my knees feel it when I do them!!

WU:
.555559 mi run
100 SUs
10 24" box jumps

WOD:
15 min to find max 1 rep High Bar Back Squat
135#-205#-225#-245#-275#-295#(f)

3 Min DU practice

8 Min AMRAP:
10 135# Clean & Jerks
20 Hand Release Push Ups
30 Sit Ups

3 Min DUs

1 round + 4 C&Js

Did this in the Base Globo. The HBBS went really well. 275# was amazingly easy. I've read that HBBS were harder to do than low bars. So, I feel pretty good about the HBBS work! DUs weren't there! C&Js were the limiting factor. Took me 6 min to get through the 10. Got better on the last four!
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Old 01-08-2013, 07:52 PM   #8656
Cliff Miller
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Re: Over 50 Crossfitters Sign In

all of you guys provide me with such great motivation.

got the phone call from the surgeons offiice today. feb 12 shoulder surgery for torn rotator cuff and some other stuff as well. 3 days after getting back from mexico however

talked to my coach about the surgery tonite and he said well lets get you in as good as shape as possible prior to surgery, keep eating clean and we will take one day at a time. made me feel better for some reason.

tonite

5 x 25 red band 12 kg kb bamboo bench
5 x 15 20 lb dbell sideways tri extensions
2 x20 8 lb (tried 10 and had to drop down)lying side raises
5 x 15 20 lb dbell seated delt raise

keep up the great work everybody.
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Old 01-09-2013, 06:32 AM   #8657
John Burch
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Re: Over 50 Crossfitters Sign In

J.T. congrats on the OHS
Cliff Mexico hell yes!!

1/8
wu 6 rounds
20jumping jacks
20 MT climbers
10 pushups
10 situps
5 Burpees
work om MUs
4x10 turkish get ups @ 25
4x10 GHD situps

WOD 12:00 EMOM
5 SUMO DL @ 225
5 BJ @ 24"
5 pushup

Post DU work
row 2000
m/58/180
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Old 01-09-2013, 12:00 PM   #8658
John Jaeckel
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Re: Over 50 Crossfitters Sign In

01/09/13

WARMUP
20 Situps
20 K-bell swings 53 lb

PTP/DEAD LIFT
5x265
5x235

TABATA
Ring Rows
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Old 01-09-2013, 01:23 PM   #8659
Jim Cordes
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Re: Over 50 Crossfitters Sign In

I did two cruise ship WOD’s during a seven day cruise in the Caribbean, which are the only WOD’s I did since Christmas Eve.

Cruise ship WOD 1 (date uncertain)
AMREP 50# one-arm dumbbell snatch

80.
Effect of vacation and time of all already started to take its toll, as I only managed 80 snatches at 50 pounds, whereas the last time I tried this a couple months ago I did 100 @ 55#.

Preceded the WOD with 12 minutes of Foundations work from Youtube video.

Cruise ship WOD 2 (date uncertain):
650 M run (1 lap of cruise ship Disney Fantasy)
100 push-ups
650 M run
100 lunges
650 M run
100 hollow rocks
650 M run
100 double unders

28:11. Not much to say, this was a nice way to work the whole body.


1/7 WOD
A1. Push Press, 10X2, 3-5 reps, 4 sets, 1:30 rest
A2. Weighted pullup, 1211, 2-4 reps, 4 sets, 1:30 rest
B. 3rds FT:
20 Overhead Walking Lunges (45/25# plates)
20 “no pushup burpee box jumps” (24"/20")
20 Toes-to-bar

15:33
Other than the Cathedral Peak hike and the two cruise ship WOD’s, this is my first WOD in about three weeks. Felt okay on the strength movements, but the 3RFT was really a long slog. After a long vacation of eating, drinking, and lazing about, I am ready to get back into it. Norcal Masters are coming up soon and I want to put up a respectable show.

Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/8359819906/

Claw
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Old 01-09-2013, 01:30 PM   #8660
Pat Quigley
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Re: Over 50 Crossfitters Sign In

John J, that was called the cycling ketogenic diet. Cool way to lose weight and have energy to exercise. Required allot of discipline.
Bench Day
5X5 flat bench: 135, 185, 205, 225.
Bent rows: 135, 185, 195
OHP 5X135,145,155
Dips 5X10 .
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