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Scott Allen Hanson 06-24-2009 08:51 AM

Re: Over 50 Crossfitters Sign In

3 x 5 DL at close to your 5 rep max is pretty high volume, even w/o the high rep set. Seems like a lot of people quickly move to a 3 x 3 scheme or drop one of the 5 rep sets. After you see how it goes, you might consider switching the DL's to the end of the week. I seem to be able to go harder having the BS and DL days separated.

Nice job on the kipping pu's!

I had to check to make sure all the broccoli's were there this AM. I ate some out of the garden last night, none had tatoos however.


Great work on the FS PR and the kipping pullups for reps! Its funny how sometimes how I'll feel weak and demoralized one day and PR something else the next.


Keep on knocking those WOD's out. How's Recon Ron coming?

[B]Diane! DIANE?[/B] Where are you? How's the hand?

Spinning class in the AM. Went hard. No WOD.

CFWU x 15 x1, 3 rds of 1 MU + 5 Ring Dips
Press: 44x5; 64x5; 84x3; then 96x5; 101x5; 106x5 (PR for reps)
High Rep Press: 84x14
Met Con: intended to be the 3xWtd PU w/45#; 5x strict; 7x kip. On the third rep of my wtd pullups in round 2, felt a tweak in my neck. Think I strained a muscle in my upper back; been there before. Stopped and changed plans.

10x40 meter sprints with about 0:35 to 0:40 rest between.

Skill Work: trying to walk the slack line with the boys. I'm pretty lame when it comes to balance.

Neck feels stiff today so taking an unplanned rest day. Also, still sore from BS on Sunday. Probably should have taken a 1/2 intensity week after my last CFSB cycle, but will re-evaluate tomorrow.

Tom Girouard 06-24-2009 10:00 AM

Re: Over 50 Crossfitters Sign In
Charlie, I am a big Buffett fan and unfortunately I spend a little too much time in Margaritaville. Have a recipe for "Buffett's Perfect Margarita"... killer.

Keeping with the Airplane theme, do any of you guys enjoy gladiator movies??

Yoga on Monday. Back is tender from some partner assisted cobras.

Tuesday, met an evergrowing group out at the stairs. Temp was in the low 90's. Did three rounds of 10x box jumps, 10x ring dips, 10x SDLHP with 65#, 15x air squats, 30x jump ropes followed by an approx 600M run to the stairs, up the stairs 10x inverted rows, 10x knees to chest. That was a tough workout esp. with the heat and humidity.

Today will do presses.

Diane Dennis 06-24-2009 10:28 AM

Re: Over 50 Crossfitters Sign In
Hi guys. The wrist is good but I haven't had time to post because my husband has become quite ill. Trips to the ER, in and out of the hospital, a myriad of drugs. He's not had a sick day in seven years and all of a sudden he crumbled. I'm beside myself with worry. My coping tool has become a jump rope - try to get a straight answer from a doctor then go jump rope - argue with a pharmacist then go jump rope - instead of sitting in a waiting room, go out to the parking lot and jump rope. If only I could make my husband better by jumping rope.

Charles Pyke 06-24-2009 01:17 PM

Re: Over 50 Crossfitters Sign In
Diane...I'm not too good with fancy words or at saying the right thing, so I won't say much. But I will pray for your husband.

Nancy Cohen 06-24-2009 01:26 PM

Re: Over 50 Crossfitters Sign In
my first time crashing this thread in a long time...

Diane, I'm so sorry to hear about your husband. Sending good thoughts and mojo your way...

Scott Allen Hanson 06-24-2009 04:10 PM

Re: Over 50 Crossfitters Sign In

So sorry to hear about your husband. Your both in my thoughts and hoping your Docs figure it out soon.

Pat Quigley 06-24-2009 04:43 PM

Re: Over 50 Crossfitters Sign In
Diane, sorry to hear about your husband. It's really tense not knowing what the problem is. Somehow worse than knowing what it is! Problem dealing with hospital doctors and nurses is first finding out who they are and getting a hold of them. If specialists are involved, it becomes really hard to get a general picture of what is going on. And while you sound like a really bright person, none of us is too smart when we are under a ton of stress with something like this. If your husband or you have a primary care physician that you are comfortable with (that is a doc who will take time to sit for a while and talk to you beyond whatever specific symptoms you present---if you don't, then change docs), have that doc call one or more of the treating docs. Then have that doc explain everything to you and your husband. This will help the primary care doc know what he will have to deal with on your husband's discharge. If you have a relative who is a doc or nurse, have them call the docs at the hospital. Again specialists are notorious for being poor communicators and sometimes not seeing the larger picture. If your ole man is one of those guys who abhors doctors and hospitals, then do him a favor and start getting answers, with the right help, in spite of his avoidance.---he's probably just scared. Hope this helps.

Pat Quigley 06-24-2009 05:02 PM

Re: Over 50 Crossfitters Sign In
Charlie, Scott, and Stephen thanks for all the feedback on the FS. I tried using a wide enough grip on the bar to lower it below my chin. At this width, the bar ended up on my chest!:o

I watched the video in the journal on the shoulder and I have an impingement in both shoulders. I will keep trying though. Over 20 years ago, I had shoulder surgery to remove a ligament due to an impingement Two of my brothers have had the same surgery. In all three cases the coracoacromial ligament was removed so it would not impinge the biceps tendon. The two brothers also had the tips of the bone reshaped so the arm could move thru greater rotation in the should cuff.

I noticed today that when I do overhead presses, the bar starts at about the level of my mouth--it doesn't get close to the shoulders.

Any how, after my usual warm up. I did: 10X 95 OHP
10X 95 FS (hold bar on shoulders with folded arms. 3X 135 FS
3X 185 FS
3X 225 FS
3X 245 FS
3X 255 FS*
*squat was a little shallow.

on 4/30/09, the max for FS was 235. :kicking0: I won't count the last set.

John Burch 06-24-2009 07:10 PM

Re: Over 50 Crossfitters Sign In
pullups 22pr- 10- 9- 9 -9 -8

front squats 95x5 95x5 115 x5 115 x 5 115 x5

10 rounds for time of
10 35# KB swings
15 20# 10' wall ball shots

time 21:08

John Burch 06-24-2009 07:12 PM

Re: Over 50 Crossfitters Sign In
Diane I hope it all works out for the best for you and your husband.

Tom Girouard 06-25-2009 10:41 AM

Re: Over 50 Crossfitters Sign In
Daine, my thoughts and prayers are with both you and your husband.

Pat, I had the same or similar surgery to tale care of a bicep tendon impingement 28 years ago. Same shoulder I had rotator cuff (superspinatus) surgery 3 years ago. Between therapy, and I wasn't a good patient because I have no patience, and a religious belief in dislocates, my ROM is as good if not better than pre-injury. While age and injuries will definitely affect ROM, I believe you can increase flexibility with hard work and dedication.

Yesterday's presses 140 x 5 x 3, 140 x 4 x 1 and 155 x 5 x 1 push press. Happy for 3 good sets, not happy that I ran out of gas on the forth set. Finished up with a set of push presses which felt pretty easy.

Charles Pyke 06-25-2009 04:13 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 25[/B]

Metcon day for CF Strength Bias

Thrusters/Pull-ups 21-15-9
Scaled wt to 75.
First 8 pull-ups un-assisted, kipping. Just not pretty and I couldn’t seem to link them together today. But a huge improvement. Remaining light band assist.

[B]Time 9:50[/B]

First time I can remember doing Fran (so to speak). Wanted to finish under 10 min and I did, barely. Brutal, bordering on cruel WOD. Happy with my performance today. I can feel that my conditioning is much improved. Not enough time to get to my skills practice today. We’ll see what the rest of the day brings.

[B]Tom[/B]…That’s a lot of work on the presses. How much rest between sets? I use a min of 3 min and move to 5 for heavier efforts.

[B]Pat[/B]…Nice work on the FS!

[B]John[/B]…That’s an impressive volume of work.

[B]John Scott[/B]…Radio check. How’s the knee coming along?

[B]Diane[/B]…Let us know how your husband is doing. Your online family/friends are pulling for him.

[B]Get Well Broccoli[/B]
:broc: :broc: :broc: :broc: :broc:

Our problem child broccoli just admitted he has a drinking problem and has entered a rehab program. He says to tell everyone that he’s sorry for any inconvenience he has caused. In the meantime, his cousin, Hugo, will be filling in for him. Welcome aboard. Hugo.

Charles Pyke 06-25-2009 07:30 PM

Re: Over 50 Crossfitters Sign In
Forgot to mention...learned how to make my own nut butters. Pretty easy with a food processor. Made some sun flower seed butter. Good stuff.

Charles Pyke 06-26-2009 09:25 AM

Re: Over 50 Crossfitters Sign In
[B]2009 06 26[/B]

WU: 0.8 mile jog/run

Power Clean
WU Sets: barx5, 95x5, 115x3
Working Sets: 135X5, 150X5

Back Squat 185X20

Tabata Push-ups: 19, 6/3, 1/4, 1/6, 1/4, 0/5, 0/4, 0/5 negative progress!

Tabata Sit-ups: 15, 12, 7, 7, 5, 6, 6, 6

Snatch Practice: partial Burg. WU, barx5, 65x3, 70x3, 95x3, 115x1(f), 115x1 (power snatch). Technique needs lots of work.

Scott Allen Hanson 06-26-2009 11:04 AM

Re: Over 50 Crossfitters Sign In

I meant to mention this sooner, but you might be interested in this thread started by Gant Grimes (wfs) a couple years ago:


He experimented with regular Tabatas as a method to increase his calisthenic numbers. Once change he made was to do only six rounds, concluding that the last couple rounds don't really do much for you assuming you've gone all out on the first 6.

Charles Pyke 06-26-2009 01:47 PM

Re: Over 50 Crossfitters Sign In
[B]Scott[/B]...thanks. Interesting thread. Reducing to 6 interals looks like damn fine idea. Also, the decline in performance, at the beginning of the Tabata program, is apparently normal also. I was attributing the performance decline to the effects of yesterday's pull-ups on Fran and today's power cleans. Now I am thinking, my perfoemance is typical.

Forgot to post some broccoli earlier.

[B]Tabata Broccoli[/B]

Noticed the thread is kind of quiet. Everyone doing okay?

Tom Girouard 06-26-2009 01:57 PM

Re: Over 50 Crossfitters Sign In
Charlie, I don't feel that was too much work on the shoulders. I only did 5 work sets, so if I mislead you with the way I wrote it, I apologize. My objective was 5x5 with 140#. Didn't mention, but I did weighted pullups in between sets. Used 35# and got 4 sets of 5 with palms out and 1 set of 7 with palms in. Usually take a few minutes in between sets. Nothing exact, I just go by feel. Generally, I like to get in and out of the gym, including warm up, in less than an hour.

Thursday did deadlifts 135 x 8 x 2, 225 x 3 x 1, 275 x 3 x 2, 295 x 3 x 1. Heavier sets felt ok, but felt I lost form (ie too much back) towards the end.

Friday I felt like a challenge so I tried yesterday's WOD. As many round as possible in 20 minutes of 95 X 5 thrusters, 95 x 7 hang cleans and 95 x 10 SDLHP. WOW that really fried my grip as well as the rest of me. Got 7 rounds plus 5 thrusters and 3 cleans. Then proceeded to create a sweat angel right next to the bar. Need to check out how the big dogs did on this to see if I'm allowed off the porch this weekend.

Terry Dickman 06-26-2009 03:44 PM

Re: Over 50 Crossfitters Sign In
[B]Tuesday 090623[/B]
Front squat 3-3-3-3-3 reps
135lbs, 175lbs, 185lbs, 205lbs, and 205lbs
*felt tired so did not attempt a PR (225)

[B]Thursday 090625[/B]
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds +5+7

John Burch 06-26-2009 06:22 PM

Re: Over 50 Crossfitters Sign In
Terry great work as always

If only I could get my lazy Butt up in the early AM and do reconron and maybe some rowing, always tell myself that Im going to do it the night before but a never works out

5 rounds for time
7 power cleans @ 115
14 clapping pushups
21 situps
28 overhead squats 6'X1" PVC

John Burch 06-27-2009 01:41 PM

Re: Over 50 Crossfitters Sign In

21 press @ 95#
run 400 m
15 push press @ 115#
run 400 m
9 push jerk @ 135#
time 14:02

Pat Quigley 06-27-2009 03:08 PM

Re: Over 50 Crossfitters Sign In
Took Thursday off, so I did 090625 on Friday. I was looking for a challenge for the end of the work week and had an evening's concert on my mind.

[I]What will you do when you get lonely
No one waitin by your side?[/I]

After my usual warm up that includes single leg step downs and single leg squats, I lined up the power rack with the bar and squat seat to keep the form honest.

AMRAP in 20 minutes: 95 lb Thrusters for 5 reps. 95 lb. Hang Power Cleans for 7 reps, and 95 lb. SHPDL for 10 reps.

[I]You've been runnin' and hidin much too long
you know it's just your foolish pride[/I]

Finished 1st round and was stopped in my tracks, breathing very heavy, pulse around 150 bpm, and sweating heavy. Took 20 lbs off the bar for round two.

[I]Make the best of the situation
before I finally go insane[/I]

Round two done and still really outmatched. So I lower the weight to 65 lbs.

[I]Please dont say we'll never find a way
tell me all my love's in vain[/I]

Hung on for four rounds of this and at 14:28 I just stopped: breatheless, slightly nauseous, and a very brief period of light headedness. The sweating was as great as any I've ever felt in a steam room.

[I]Layla, you got me on my knees
Layla, I'm beggin', darling please[/I]

This workout took me to school!

[I]Your old man had let you down
like a fool, I fell in love with you
You turned my whole world upside down[/I]

Till we meet again, my love, you will always be my Layla.

The concert given by Clapton and Winwood was awesome. Average age in attendance over 50!

Charles Pyke 06-27-2009 04:54 PM

Re: Over 50 Crossfitters Sign In
Yeah Pat,

The thread got so quiet that I was going to say,

[SIZE="4"]"Is there anybody out there?"[/SIZE]

But now I'll just say,

[SIZE="4"]"darling won't you ease my worried mind."[/SIZE]

Terry Dickman 06-27-2009 05:17 PM

Re: Over 50 Crossfitters Sign In
Last time I saw Clapton was at the old Nazi part grounds, Zeppelin Field in Nuremberg, Germany...he played with Bob Dylan...
" If you want to get down, down to the ground....Cocaine"

ah those were the days

[B]Saturday 090627[/B]
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

45lbs pp's
135 dl's

Time 24:32
fun WOD..should have done 65 on the pp's but, amazing...very hard left handed, way to easy right handed

Scott Allen Hanson 06-27-2009 08:13 PM

Re: Over 50 Crossfitters Sign In
Haven't been posting much due to nursing my strained trap/rhombus/or whatever it is. Did a WOD for the first time since Tuesday today (see below) and still not back to 100%.

[B]Nice, Pat![/B]
Jealous of your Clapton/Winwood concert. That looked like a wicked WOD.

Strong work on the last couple WOD's! Your score on the thruster/hang clean/SDLHP WOD was outstanding.

Let us know if you raise the bar to two-a-days. Not sure my body could handle it.

CFWU x 15 x 1 round, pullups felt okay, did a couple muscleups with 5x dips and the upper back/neck still felt okay.

Clean/Jerk: 94x3; 132x1; 152x1; 162x1 (failed jerk), called it quits.

BP 44x5; 94x5; 114x3; work sets: 134x3; 144x3; 154x3 (felt a twinge, aborted planned 164x3 attempt). No high rep set.

Planned to double up DL's today since I missed the last 3, but was nervous about the loading on my traps/lats whatever. Tried some BS, no go. Tried some FS, no go. Finally tried the DL's and they felt fine, so:
132x5; 182x3; 232x2; work sets: 252x3; 267x3; 282x3 (equal PR for reps).
High Rep DL's: 226x 12, 9, 6, 1:00 rest between sets.

Met Con: Sprint 200, 5x Power Clean at bwt (152); 10x box jumps at 28", 3 rds, 9:04. Felt pretty good about this until my oldest boy knocked it out in 7:20.

Hopefully I won't regret the work tomorrow. This strain injury and I have an unpleasant history.

Enjoy the summer week-end!

Nancy Cohen 06-28-2009 11:26 AM

Re: Over 50 Crossfitters Sign In
thread crasher....

saw Clapton in the 70's....say no more!

oh, and did I mention Black Sabbath? yep!

Charles Pyke 06-28-2009 03:00 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 28[/B]
Actually, started this workout yesterday, but my second oldest was going to go to a movies by himself and my wife sent me along with him. I only got as far as doing a 1000m row to warm up. BTW, we went to see Transformers 2. Don’t waste your money. It was horrible.

[B]So to day….[/B]
WU: 1000m row, 3xCWU

WU: barx5, barx5, 60x5, 75x3, 95x2
Working Sets: 100x5, 110x5, 120x4 (fail on 5th rep)

[B]Press reps 10-7-4.[/B] Started out with 75lbs but found it so easy that I started over with 85 lbs. So 75x10, 85x10-7-4 (1 min rest btwn sets).

[B]2 Mile Run[/B] - Waited to long after finishing my lifting and cooled off too much. My legs, especially my hips felt very stiff and lead like. Time 20:11.

[B]L-Sit Practice[/B] with my new parallettes - Har, har, har. I need a progression for the progression (and maybe a progression for that progression). I couldn’t even do it with my knees tucked. Was hardly able to pull my knees into a tucked position, let alone support myself on the parallettes in that position. May have to work on knees to elbows or something…


John Warkala 06-28-2009 04:33 PM

Re: Over 50 Crossfitters Sign In
Hi folks,
Can I get in on your thread here?

I'm 54, been a full time Crossfitter for almost 2 years after dabbling with Crossfit mixed with Mark Rippetoe's strength programs for 2 years before that.

I'm a former USAW Sports Performance Coach and got my Crossfit Level I Cert at Crossfit South Brooklyn last October.

Currently training at Crossfit Old Bethpage with my 16 year old son, who is a Crossfit animal.

And today's WOD;
50 min Row- 11177m


Pat Quigley 06-28-2009 04:47 PM

Re: Over 50 Crossfitters Sign In
got caught up on sleep and recovered from my Layla.

Did the Saturday WOD today.

Saturday 090627
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

I trotted on the treadmill (speed 4.5--whatever that means) for quarters in lieu of halves. 45 on PP and 115 on the DL's. Finished in 28:39. Good workout. The one handed PP got easier as I went along.

Terry and Tom, my hat's off to you for finishing that WOD from 090625 with so many rounds. I'll try and "catch up".:run:

Scott, admire your working thru the injury

Charley, too bad about the movie. Let us know what you decide on the parallettes. I get some rings in from Rogue and still trying to figure out what I will hang them from. Regardless, thought that the L exercises could be learned from a hanging position or at the top of a dip on bars or rings.

Nancy, guess you will be joining us soon enough! :highfive:

John good to have you aboard. I grew up in Brooklyn and spent many of my summers in Mastic, LI.

Diane Dennis 06-28-2009 05:08 PM

Re: Over 50 Crossfitters Sign In
Good news on two fronts:

My handsome, loving, adored Marine is on the road to recovery. On Friday, we saw a doctor who actually made some sense, explained some things in detail, and changed/stopped his meds. Consequently, he is back on his feet.

Can I say something important that is non-fitness related? A day after my last post, I had about two minutes to catch up on this thread. What I read from you folks was so encouraging and gratifying to me that I don't know how I'll ever be able to pay it back. I have never met any of you, and may never meet you in the future, but you are all very important to me. I have a fitness fantasy that one day we will all meet for an Over-50 workout where we will push, pull, squat, lift, jump, row, run and BURPEE to our limits. And on that day, after I catch my breath and get up off of the floor, I will thank each one of you personally for the gift that you have given me. Here's to the future!

So on to the other good news: Patrick, my invaluable trainer, has worked with me between doctor appointments and bouts of crying. Even though I feel grotesquely out of shape, he won't give up on me. So tomorrow I will go back to the 6AM North Shore Group. Lord, have mercy on me. I'll post the results.

Charles Pyke 06-28-2009 07:49 PM

Re: Over 50 Crossfitters Sign In
Diane...That's great news. Even super news

John...Hi and welcome. You're definately qualified to post here. Just so you know, we are kind of crazy...well at least I am.

Made some racks for my bumper plates. Wrapped my pull-up bar with athletic tape. It has a powder coat finish and was really hard to hang onto after a while. Lastly, bought some gymnastics/wieght lifting chalk. Graet stuff. Used it on my workout today. Later

Scott Allen Hanson 06-29-2009 04:38 AM

Re: Over 50 Crossfitters Sign In

So good to here good news from you. Don't be too hard on yourself getting back into your groove. Your mind and body have been under tremendous stress. You'll be back to 100% in no time, just don't rush it.


Great job on the unbalanced WOD. Looks interesting. I need to work that one into the rotation although its a bit long for the program I'm doing. Might have to sub shorter runs.


Congrats on the parallettes. Doing "L" sits is a humbling experience.

When your kip really gets going, be cautious of your tape. I found it to really contribute to ripped calluses and removed it after a while.

[B]John W.,[/B]

Welcome to the thread. My hats off to you for that row. Solid pace for that distance!

Diane Dennis 06-29-2009 05:03 AM

Re: Over 50 Crossfitters Sign In
Today – 6AM group workout on the North Shore

Oh boy. It was ugly this morning. Very, very ugly.

Short run along the river
Squats and squat-holds

[B]WOD 1[/B]:
ARAMP in 20 minutes
25 bench dips
30 squat-touch jumps
Run one lap along river

The dips were fine. The squat-touch jumps were murder and I couldn’t breath during the runs. I was so far behind everyone that I was lapped on the run in the THIRD ROUND! I only managed 4 rounds and was completely humiliated.

[B]WOD 2[/B]:
4 rounds
25 push-ups
30 alternating lunge jumps
25 bench jumps

I did the first 25 push-ups with no problem. Round 2 went to 15-10. Round three went to 7-7-7-4. And while everyone was finished, I was on the ground doing push-ups 5-5-5-5-5. Oh, and by the way, I had to step up onto the bench instead of jump. The worst part was I think the rest of the group FELT SORRY for me. I hate that.

Pat Quigley 06-29-2009 04:08 PM

Re: Over 50 Crossfitters Sign In
Diane, good to see you back. I really feel that in these work outs we are only competing against ourselves. I don't run, I jog. I don't jump, I step up. I tried ignoring the limitations at the affiliate I joined for a few months and I just ended up with two hammer toes and another round of synvisc injections in my left knee. There are quite a few things that I can do well and others that I cannot. But I am always, now at least, working on the whole package. We can all thank Mark for starting this thread so that we can air out some of conflicts. Glassman talks about this in the lectures on the concept of fitness in this month's journal. He wasn't talking of aging and limits. However it's something that will need attention in the crossfit community eventually. On the other hand, your workout results the other day may have just been due to missed workouts.

Today's workout from the main site was a cross fit total. I was caught off guard on this one coming at the beginning of the week. I felt pressed for time once I started.

Squat 355, OH Press 200, and DL 405. Total of 960. None of these were PR. My squat felt good and perhaps I could have gone for more. I have been doing one legged step downs from a small bench and one legged squats onto a higher bench 3-4 days per week. The "squat seat" I use is a small therapy ball sitting in a plastic frame. This along with the safety bars in the power cage take the risk out of the moves. I'm getting closer to parallel.

I must work on my grip for the DL's. At 405, the blisters on the right hand were pretty irritated. I felt that the next lift would just tear one or two blisters. I do follow the hand care advice that was posted around here somewhere. Perhaps it's the grip that is the problem on the DL? Any thoughts?

Scott Allen Hanson 06-29-2009 04:28 PM

Re: Over 50 Crossfitters Sign In

Strong work on the Total. Pushing a 1000 CFT is impressive for a person of any age!

[QUOTE=Pat Quigley;615930]I must work on my grip for the DL's. At 405, the blisters on the right hand were pretty irritated. I felt that the next lift would just tear one or two blisters. I do follow the hand care advice that was posted around here somewhere. Perhaps it's the grip that is the problem on the DL? Any thoughts?[/QUOTE]

What kink of grip do you use? Rippetoe recommends that when gripping the bar for a DL, position your hand such that the the bar is even with the base of your fingers, rather than higher in your hand toward the palm (which I think is the natural tendency for most people). If you have SS, 2nd Ed, there are pics on p.110, Figure 4-8. The idea is that the bar is going to end up in this position anyway with a heavy lift, aggravating callus development as it moves.

John Warkala 06-29-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
Thanks all for your welcoming words

Pat- Impressive CFT

You mentioned the following;
[QUOTE=Pat Quigley;615930]Glassman talks about this in the lectures on the concept of fitness in this month's journal. He wasn't talking of aging and limits. However it's something that will need attention in the crossfit community eventually.[/QUOTE]

I think this thread is a good start for bringing attention to the training needs of Masters/Senior Crossfitters. Although I just started posting, I had been watching the thread for quite a while. I have to assume that most on this thread came to crossfit as "mature" athletes. We are, therefore, the crash test dummies for the younger folks who will be able to "grow up" within the movement.

In the movie Gladiator, Maximus said, "What we do in life, echoes in eternity". Well, what we do in crossfit will echo in the lives of our younger brethren as they realize that they can be not just active but fit for as long as they choose. You folks are an inspiration to all.

Off the soapbox;
Todays WOD
Row 5k 21:09
"Dipping Helen" (Add 12 dips to end of each round of Helen)
First day with real summer-like heat really took a toll. Not at all acclimated yet.

John Burch 06-29-2009 07:22 PM

Re: Over 50 Crossfitters Sign In
Pat that is a real BA total, great work

Diane good to see you back at it

welcome John W

pullups 16-10-9-9-9-8
wu hanging leg raise 10 x3 push 10 squat 15

WOD 135 jump rope
45 ring dips
45 squat clean @ 135
135 jump rope
time 35:58

Stephen R. Lampl 06-29-2009 09:02 PM

Re: Over 50 Crossfitters Sign In
[I]Took Saturday and Sunday off - - not by choice. Really feeling the lack of energy and regular workouts. Today was BLAH by any standards....

[/I][I][B]090629 MONDAY

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Back up to 25 reps on GHD and back extensions. OHS with PVC 10 X 3.

[I][B]WOD: CrossFit Total
Shoulder Press:
[/B][/I][B]Warm-up: [/B]PVC X 15, 45# X 10, 95# X 5
[B]Working: [/B]135#, 140#, 145# (F); 145# (F) [B]> 140#

[I]Back Squat:
[/I]Warm-up: [/B]PVC X 10, 45# X 10, 95# X 5, 135# X 3.
[B]Working: [/B]185# X 3. [I]I stopped with this lift. Though warm-up sets felt good, my form felt off here and the weight felt heavy. [/I][B]> 185#

[I]Dead Lift:
[/I]Warm-up: [/B]PVC X 15, 45# x 10, 135# X 10, 225# X 5.
[B]Working: [/B]275# X 3. [I]Felt left hamstring tightness on this set and decided to stop here. Weight went up easily all three times, but felt I would have injured myself going higher. [B]>[/B][/I][B] 275#

CFT: 600# [/B][I](off my PR by 55#).

[B]Kipping Pullups:
[/B][/I]10, 9, 10.

Hey all,

I haven't fallen off the face of the earth....yet. Feel like I've been neglecting all of you. Lots going on with Chery (my better half) and me. No energy; not eating enough (though I am eating cleanly), and not getting the workouts in, or they are well off the mark for me.

I'll catch back up when I get the chance. Probably won't be posting a lot for a while - - at least until I'm employed. Take care and keep showing the younger set how it's done....


Terry Dickman 06-29-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
CFT - 885 (PR)
Shoulder Press 175 lbs
Back Squat 295 lbs
Dead Lift 405 lbs

I use a med ball to make sure I get a full squat, touching my butt on the top of the ball, attempted 305 twice but could only push it up when my squat form was bad (an inch above the med ball) so obviously didn't count it. Attempted 415 twice on DL and failed.

Welcome Back Diane.

Nice work Steve, Pat and John

Welcome John W.

Couple of news articles about CrossFit, both are WFS.

Diane Dennis 06-30-2009 08:43 AM

Re: Over 50 Crossfitters Sign In
Today - 6AM group workout on the North Shore

Jumping jacks
OH squats
Some kind of sadistic lunge-walk stretching thing

[B]WOD 1[/B]:
kettlebell swings
kettlebell high-pulls

I finished last but I swung heavier than usual so I was OK with last.

[B]WOD 2[/B]:
5 rounds
30 Kettlebell deadlifts
10 push-ups

I finished last again but that was because we did a staggered start in order of finish in WOD 1. We only have one really heavy kettlebell so we had to take turns on the deadlifts. And Patrick challenged us to do the push-ups at one level higher than we would normally do push-ups. I did mine with my feet elevated on the bench and completed all 50.

All in all, the humiliation factor was low today and the satisfaction factor was high.

[B]Pat[/B] - HUGE CFT! Wowwee!

[B]Terry[/B] - Thanks for the articles. I am enjoyed them both and am forwarding them to my many friends who don't understand what I do ("oh, she's on some crazy kind of exercise kick").

Charles Pyke 06-30-2009 11:01 AM

Re: Over 50 Crossfitters Sign In
[B]2009 06 30[/B]

WU: 800m jog, 2xCWU-lite

[B]Back Squat[/B]
WU Sets: barx5, barx5, 95x5, 115x3, 135x3, 225x1
Working Sets: 235x5, 240x3, 250x3

[B]Tabata Push-ups[/B] (reg PU/knee PU): 22/0, 11/0, 3/4, 2/4, 0/5, 0/6, 0/8, 0/8
[B]Tabata Sit-ups:[/B] 17, 14, 9, 7, 8, 7, 7, 6

Starting to wonder if I have some sort of sciatic/lower back issue developing. Legs just won’t move properly when I run. It just feels uncoordinated. (I used to be a pretty good runner). Plus, squats just didn’t feel right and were much more difficult than they should be. Was planning sets of 5, but had to back down to sets of three. Was just barely able to do 235x5, which should have been hard but very powerfully doable. My hip has been sore for last couple of days since my 2 mile run. Also, sciatic problem might explain my loss of strength. Or I just might have just simply tweaked my hip a little and two nights of poor sleep might conceivably impair one's squat performance. Or I am acting like a 26 yo instead of 52 yo. :rofl:

Good news is that Tabata intervals are helping with the push-ups and sit-ups. For pushups, I did 38/35 (reg PU/knee PU). Last was 28/32. That’s an added 10 reg push-ups and a +13 total volume. Similar results with the SU’s with 75 vs. 64 for a +11 improvement. Stuff works. Only second week of doing this and I’m very confident of maxing both of these on my annual fitness test. Elected to keep the 8 interval vs. using 6 since I can always scale to knee push-ups when my arms refuse to do a regular push-up.

Tried a little kipping pull up practice. Did not go well. Seemed more difficult this time. Maybe the tape on the bar is interfering now. May have to try without the tape. Could only manage some sloppy singles, nothing linked together.

Gave the inability to even do one tucked L-sit’s a bit of thought. I’m thinking that the ab muscles that pull your legs up (tucked) are different (or the strength is somehow different) than the ab muscles that you use for a sit up. I can do a fair number of sit-ups and I now do pretty well on GHD sit-ups, but I can hardly do even one knee-to-elbow. So, I practiced some KTE progressions, pulling my knees to the horizontal while hanging from the bar. 2x10 reps.

[B]Pat[/B]…Quit making us younger guys feel weak.

[B]Steve[/B]…For your hamstring tightness, give some consideration to trying some Romanian Deadlifts (RDL). Check the CF site or google for info (I think I have an e-article on it somewhere). Weirdly enough I find they ease my lower back pain and also stretch my hamstrings nicely. They actually feel good and you don’t need to use much weight.

[B]Diane[/B]…”Some kind of sadistic lunge-walk stretching thing”…LOL. BTW, where’s the avatar with the KB swing?

[B]Tabata Broccoli[/B]

Notice that the wayward broccoli guy is missing work again. Now he's got hepatitis from getting his tattoo at a rather questionable parlor in Juarez (or El Paso, or he just not sure where). And embarrassingly enough, since he can’t “remember” what happened while he was on his little binge, we decided to have him checked for STD's.

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