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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Scott Rezendes 03-22-2009 03:59 PM

Re: Over 50 CrossFitters Sign In
 
Terry,
Your shoulder press PR rocks. I've been fighting to bust 140lb for a couple months. The Push Press & Push Jerk PR falls pretty regular but I cannot get past 140 on the push press.

Took yesterday and today off reminding myself that growth occurs with rest. Of course I still struggle to get my diet on track. If I could figure out how to stay in the zone for a few weeks I'd be ripped like a movie ticket...hard when the kids want pizza and I'm eating turkey and cottage cheese.

Tomorrow's Back Squat. My PR last week when I did the CFT was 215...we'll see if I can keep from killing myself with a self-spotting power rack and no bumper plates...

Stephen R. Lampl 03-22-2009 05:30 PM

Re: Over 50 CrossFitters Sign In
 
Terry,

WOOT! Rockin' press work. Man, are you progressing by leaps and bounds! I am impressed by the jump in poundage.

Great job!

Stephen R. Lampl 03-22-2009 05:36 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;547795]Terry,
Your shoulder press PR rocks. I've been fighting to bust 140lb for a couple months. The Push Press & Push Jerk PR falls pretty regular but I cannot get past 140 on the push press.

Took yesterday and today off reminding myself that growth occurs with rest. Of course I still struggle to get my diet on track. If I could figure out how to stay in the zone for a few weeks I'd be ripped like a movie ticket...hard when the kids want pizza and I'm eating turkey and cottage cheese.

Tomorrow's Back Squat. My PR last week when I did the CFT was 215...we'll see if I can keep from killing myself with a self-spotting power rack and no bumper plates...[/quote]

Hi Scott,

I feel your pain....I've had a hard time making progress on the presses, tho I finally did get a bit of a jump after my cert - - my lifting has been inefficient to say the least, since I haven't really known proper form.

Hear ya about the Zone stuff too. It's a lot easier for me - - supportive wife and grown daughter, but sometimes you just simply wanna eat that "crack." Never in my life, have I actually "felt" what I've eaten until I started CF and got my diet dialed in. Man, I can kill my workout with a couple of cookies......

Hope the BS goes well tomorrow. Do you lift at a globo?

Take care!

Terry Dickman 03-22-2009 09:43 PM

Re: Over 50 CrossFitters Sign In
 
Thanks for the props guys on the PR. It felt good. For some reason my push presses are weak, I think its my form but I am working on it...I should be hoisting up about 20% more (180lbs) than a shoulder press. Maybe I will have to work on it by itself.

I have been on the zone fairly strict since Jan and it has made a difference. I stray on the weekends but try not to, my job helps make it easy to stay on it as we have a nice kitchen with 2 fridges. I am attending the Nutrition cert this weekend by Rob Wolf, just read the course materials, this should be good. There are few things about the zone I learned...interesting stuff. I am beginning to realize what we put in our body has just as much or more to do with how we perform. I was down to 201lbs Sat. morning...haven't been under 200 in 20 years.

Saturday night our affiliate had his delayed grand opening, we had a BBQ and keg of beer, it was a lot of fun. We did a Century club, 1 shot of beer and 3 push ups every minute for 100 minutes. I was out of the zone by the end of the night.:)

Stephen R. Lampl 03-22-2009 09:54 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;548018]Thanks for the props guys on the PR. It felt good. For some reason my push presses are weak, I think its my form but I am working on it...I should be hoisting up about 20% more (180lbs) than a shoulder press. Maybe I will have to work on it by itself.

I have been on the zone fairly strict since Jan and it has made a difference. I stray on the weekends but try not to, my job helps make it easy to stay on it as we have a nice kitchen with 2 fridges. I am attending the Nutrition cert this weekend by Rob Wolf, just read the course materials, this should be good. There are few things about the zone I learned...interesting stuff. I am beginning to realize what we put in our body has just as much or more to do with how we perform. I was down to 201lbs Sat. morning...haven't been under 200 in 20 years.

Saturday night our affiliate had his delayed grand opening, we had a BBQ and keg of beer, it was a lot of fun. We did a Century club, 1 shot of beer and 3 push ups every minute for 100 minutes. I was out of the zone by the end of the night.:)[/quote]

Terry,

Props on the close encounter with 200# and the Century club. I too finally got to drop under 200 - - for the first time in over 8 years. As for the Century club, I'd have been under the table in 10 minutes.....:rofl:

My presses are a lot weaker than I'd like, but with my lack of experience, I believe they will come. I just need to remember to not stray from the Zone - - I like it and it likes me.....and to drink enough water. I have been really slacking off in that department and find that about 100 oz a day is right at the bare minimum I need to really function well.

What do you think of trying to do heavy thrusters as a way to build overall pressing/squatting strength? I'm thinking of a workout with 1/2 BW (don't know if I can get 135 up yet unless I use a rack) and going say, 3, 3, 3, 3, 3, for example....

Mark Ervi 03-23-2009 09:54 AM

Re: Over 50 CrossFitters Sign In
 
Today did CFWUx3

Did Deadlift 21x185lbs.
Run 800m
Deadlift 15x185lbs.
Run 800m
Deadlift 9x185lbs.
My time: 28:33
All running was on treadmill at 0%incline

John Scott Rezendes 03-23-2009 10:51 AM

Re: Over 50 CrossFitters Sign In
 
Back Squats today after a pretty smoking warm up that included:
pullups (3x10 kipping),
dips (3x10),
wall ball shots (3x10),
burpees (3x10)
hand stand push ups using the smith machine (3x5)
jump rope for 1minute x 3

then the back squats
135x3
155x3
175x3
195x3
215x1
215x2 F

Just couldn't get the last two. 215 is my BS PR. Left knee felt kinda tweaky. Also jumped rope for a minute between sets. I'm guessing I really just need some coaching to improve form. Felt pretty strong throughout.

Stephen R. Lampl 03-23-2009 05:27 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;548381]Today did CFWUx3

Did Deadlift 21x185lbs.
Run 800m
Deadlift 15x185lbs.
Run 800m
Deadlift 9x185lbs.
My time: 28:33
All running was on treadmill at 0%incline[/quote]

Great work, Mark - - nice time!

Stephen R. Lampl 03-23-2009 05:38 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090323 MONDAY

[/B]Feeling good today and back at it!
[B]
Warm-up:
Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. Included:
Shoulder Pass Thrus
Body Circles
Trunk Rotations
GHD Situps and Back Ext at 15 reps each.

WOD: "Lynne"
5 rounds for max reps of:
BW Bench Press (scaled to 75% BW - - 150#)
Pull-ups (all dead hang)
REPS:
1). 8 / 5
2). [COLOR=Red]9[/COLOR] / 5 ([COLOR=Red]PR[/COLOR] for max reps BP).
3). 8 / 4
4). 8 / 4
5). 7 / 3
Totals:
40 BP at 75% BW
20 dead hang pull-ups.

[/B]Very happy with the consistency of this workout. Never have gotten more than 8 reps at this weight. Pull-ups got ugly last couple of rounds - - fought/kicked/gyrated to get up to bar...).[/I]

Mark Ervi 03-24-2009 06:45 AM

Re: Over 50 CrossFitters Sign In
 
Did 5 rounds of max reps bench press and pull-ups
I used 140lbs. on bench press
I did
BP: 6-6-6-4-4
Pull-ups: 9-10-7-7-6


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