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Deb Weber 02-26-2011 06:10 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]I'm 5'8" tall and as of Sunday 169# BF 21#. I've gained 7# since starting CF but my pants are now loose and all of my lifts have been PR's. I'm not a scale watcher, but I feel in order to really progress I need to be more aware of the macronutrients levels I'm consuming.

Any/all input is greatly appreciated on this topic. Some of you may or may not now that I have lost 148# through diet and exercise and soul searching. I'm sure I've done some questionable things to my metabolism for putting it through that major weight gain and loss, but I'm confident that I'm on the right path with Paleo foods. I completely trust in that process, I just want to know that I'm working in the right direction.[/QUOTE]

I think you're doing great!! WTG on getting in shape (you do know you're in shape, girl!):highfive: this is such a touchy and personal subject and my thoughts on it change all the time, so I waited to post.

Your diet depends on your goals, and a lot of diff ways of eating will work, without killing you,;) depending on those goals and personal choice. You really should keep a food log, then see what's best for YOU. You might lose size but not make as much progress with the weights, is that acceptable? How's your bloodwork? How do you feel?

I've realized people can only tell you about their experience based on THEM (some have cholesterol/gluten/dairy issues, everybody's diff!). Like my friend at work had Hepatitis, his doctor told him dont eat fat - he's now convinced, all fat is bad for your liver. I told him, I think your body MAKES saturated fat if it needs it. (you know what, YES FAT PROBABLY IS BAD [B]IF YOU HAVE HEPATITIS[/B] He forgets that part! Its only relative to him because he's got a screwed up liver.

Paleo folks will say you "cant tolerate" grains and yes GM and processed stuff is NOT good for you but a tiny bit wont kill you or your fran time (I feel like if people really COULDN'T handle oatmeal we'd most of us be dead!) I have done pure paleo, and I think that the people who see the hugest diff w/Paleo in general had a crappy diet to begin with, or had some health issues that benefitted from it, or are just getting fitter w/CF (that was me, CF rocks!)

The other thing is don't get stuck on any of it. You know the dang driver who stops in the middle of the road in traffic!?? Holy cheese doodles! You driving by and thinking what, your car doesn't turn around, doesn't have a reverse?? You adjust as you go along.

Personally I was raised during the "convenience" food era, and I hated that ****, so all of my life I've eaten "paleo" (ie real food, yes Im convinced that when people say they cook they really mean they HEAT and SALT/SUGAR). OTOH Im not picky - I just eat! If I'm hungry its good. I do believe let your food be your medicine and let your medicine be your food and the more variety with vegetables etc the better, I think there's a reason for the seasons. So yes personally I do believe paleo is good, but I think "pure" is not a necessity.

For me personally, a big thing is fat (low fat 80's, 90s, anyone?) if I dont eat enough fat, I get more aches and pains and I get cysts. All goes away with fish oil and the right fat. I started with .4*LBM/3 =(poly/mono/unsaturated fat in grams.) I eat more than that now. I NEED starchy carbs. I have a HUGE energy diff if I drop my sweet potato & squash, but again you can test easily! Go two-three days with no starch, go for a two mile run. See how you feel. Next evening eat a sweet potato, next day go for a two mile run. I see a REMARKABLE diff. Personally I just seem to be a tired person (OTOH I have two jobs, so... there's that:)).

At the new gym I met this guy he's like the gym clown? makes nutritional supplements! He brought some the other night. I guess hes a scientist, so I seriously wanna pick his brain now!!! :rofl:

Sorry for the long rambling post (morning)

Jeff Metzger 02-26-2011 08:55 AM

Re: Over 50 Crossfitters Sign In
2.24.11 Thursday skiing with my nephew at Camelback all day.

2.26.11 Saturday Crossfit Gym

Inchworms, pushups, sampsons, PVC pass throughs...

15 12 9
Dumbell C&J 45# (subbed 20#)
Box jumps, 20" with same DB's
8:36, third fastest time in class with 20#

Deb Weber 02-26-2011 11:58 AM

Re: Over 50 Crossfitters Sign In
Weightlifting FDU[/B]

Warmup: DU's & barwork
Snatch Liftoff - Snatch Pull - Snatch Liftoff - Snatch Pull[/B]

30kgx3 (missed the third one, my hips on setup got higher on of these, got reminded about that - hold my position)
32x1 (7, crappy ones in here. Wondering if Ill ever snatch consistently, its such a light weight kinda depressing :()

[B]PClean & Jerk[/B]
35kgx2 (2)
40kgx2 (2)

35kgx10 (5)

Jack Davis 02-26-2011 01:51 PM

Re: Over 50 Crossfitters Sign In


Back Squat


185, 205, 225, 225, 225

Stationary bike 3 min between sets.

First time squatting in a long time.

John Burch 02-26-2011 03:45 PM

Re: Over 50 Crossfitters Sign In
10x2 box squat wu 2 95
Sumo Style DL
5 sets 2 ea split jerk@75, box jump
WOD Helen no running
400m row
21 55 KB swings
12 pullup

wu 3x20 GHD B&E
reverse hypers
Bench press wide narrow regular grip 3ea
rest @ 145
100 green band tri extensions
pushups 30/25
20 TGU @35

WOD filthy fifty/150 single unders no DU


Cliff Miller 02-26-2011 04:21 PM

Re: Over 50 Crossfitters Sign In
had 2 nice days off then back at it friday.

front squat with 30 lb chains on each side 1-1-1 that allowed the weight of them to unload the closer to the ground you get.

185-215-235 (pre chain weight)

then 12 minute amrap

5 back ext
10 sit up
15 air squats

been doing a concerted job on the eating this past couple of weeks. have cut out all grains for 3 weeks (except for beer... i know but baby steps) cut way way back on the dairy. i was good for cheese every other day and could go through a gallon of milk in 2 days. have not had dairy in over 2 weeks and feel amazing.

10 rds exactly

today in the cold wind and snow

2 k.m. sled drag w/90 lbs


Pat Quigley 02-26-2011 06:20 PM

Re: Over 50 Crossfitters Sign In
I'm with you Deb on the oatmeal. I had stopped it and then my wife's cholesterol crept up. She wanted it back. So many mornings we have steel cut oatmeal and blueberries. I don't know if her cholesterol is any better, but the oats are great!

Did the Arizona State Senior Olympics in Powerlifting today.

Back Squat: 350, 365, 385 (PR)
Bench: 240, 285, 300(f)
Deadlift: 470, 485, 500(f).

Good day. Another gold medal.

Cliff Miller 02-26-2011 10:21 PM

Re: Over 50 Crossfitters Sign In
WOW pat what a great job. congrats on those numbers! and the gold medal is nice to boot.

Tim Randall 02-26-2011 10:46 PM

Re: Over 50 Crossfitters Sign In
Friends--Some great work done this weekend!!!
Pat Q.-- Congratulations on the Winning again this weekend!!
Jim Colby--:thanx:Thanks--It is certainly motivating to be able to see improvement (especially) when overcoming hidden injuries

02.25.11---Was a planned rest day--needed it but!, But!......
My new flat sole Inov-8 F-lite 231's came in: ;) I just had to see how they fit and felt running? It was (Snowing out) and the E-store probably wouldn't take them back after sloshing through the slush and mud? so
I climbed on our Home Treadmill (I hate treadmills) and to compare I set the elevation to 7 and the distance for 5k and just as was the WOD last week I set out to see if I could match my 8:50 pace on the flat Pavement?
I determined to maintain the "best Pose" form I could (without a coach) and give it a go!! I managed to kick my own butt (that is the thought the coaches have been telling me to think on to maintain my Pose position). This was a tough run but ended up worth it as my time was a PR for me at 24:48 for a 7.8m/mile pace! That average pace for 5k beat my best previous best 1mile pace of 8min/mile.
If any of you guys/gals are using these Inov-8 F-lite 230 I would love to hear of your experience with them? I did notice my calves got pretty tight and I was feeling a little pinch in my Left fore foot (outside base of my little toe)
(I was told these shoes ran a little narrow and I also ordered 1/2 size smaller than my "Nike Pegasus T" (cushie shoes)?
That being said I (ordered another pair a 1/2 size larger to compare (should be here on Monday from "Zappos" $104.95 FREE OVERNIGHT AIR BOTH WAYS!

SO MUCH FOR A REST DAY!!--"We can rest when we are dead" (just kidding)

John Jaeckel 02-27-2011 03:03 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1 Month 1, Week 3
Dead Lift day



24 lunges
250m row
10 GHD sit-ups

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