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Charles Pyke 05-15-2009 12:59 AM

Re: Over 50 Crossfitters Sign In
Okay, back on line again. Had a little problem with my network card, but I got it straitened out. So apologies ahead of time for several back to back posts. I'm still in England and of course it's raining. Since I have to walk everywhere on base, I'm soaked.


It's not the Brits who are giving me internet connection problems. It's the AF. The only Wifi networks are in the billeting office foyer and at the community center. No service in billeting rooms. Kind of silly really, since they actually have better connectivity in the desert. Go figure.


I hate moving. We moved from base housing to our current house about three years ago. I told the wife, that I hope to never move again. And that was just 15 miles.


Hello. Glad to hear you're back working out again.

Charles Pyke 05-15-2009 01:02 AM

Re: Over 50 Crossfitters Sign In
[B]2009 05 13[/B]

[B]Tuesday 090512
Power clean 1-1-1-1-1-1-1 reps[/B]
[B]WU:[/B] 1500m row @ 6:34.4
[B]Mod-CWU:[/B] 5/10/10/10/5/5 (dips & pull ups on graitron machiine that offered very little assistance)
[B]WU Sets:[/B] 2 X bar X 5; 95 X 5; 115 X 3; 135 X 2

[B]Working sets:[/B]
1 - 155
2 - 165 (PR)
3 - 175 (PR)
4 - 180 (PR) form started to break
5 - 185(f), 175
6 - 180 Had to take a small step forward to keeep from losing the bar
7 - 175

Everything above 155 is a PR because I have no records of 1 rep PCs

[B]Then for fun:[/B] 50 back extensions + 50 sit ups

Using the base gym here at Mildenhall Air Base. They actually had a C2 rower! The bars were crap though. Absolutely no spin. Might have made that 185 at home. Had to prod myself to go work out. Glad I did. I feel great now. Not many in the gym this early evening, but still had an audience for every power clean attempt…funny. I guess if all you are used to doing is lateral raises, bicep curls, and seated calf raises, power cleans are unusual. BTW, it is pretty obvious that doing bicep curls is a waste of time. Mine are starting to develop quite nicely from CF. And no I am not going to start shaving off all my body hair and oil myself up. (For public health reasons...women would swoon and they might hit their heads on something. Can’t have that).

There’s a sign in the gym that’s pretty funny. I’ll have to take my camera in there and get a picture of it.

Before I forget, I just want to thank all of you who post on our little forum. I draw a unique inspiration from each of you. When you can say I want to more like (fill in the name) that’s good. And I can say that’s true of all of you. Thank you!

Charles Pyke 05-15-2009 01:04 AM

Re: Over 50 Crossfitters Sign In
Okay, I want to talk about diet. As I posted much earlier, I have been pretty successful at eliminating sugar from my diet. I do add maybe a ¼ teaspoon of sugar to my morning tea, but that’s pretty much it. Also, I have been fairly good about minimizing my starches. My intake of them is very limited. What I have been doing is not worrying to much about too much protein or fat. Here’s the result. My weight has remained steady. Maybe a very slow loss, but it’s hard to tell. So, I am considering going back to weighing and measuring Zone plan. Here’s a couple of things I need to iron out. If I use Zone block programming, I am always hungry. So I wonder if Into the Zone really gives me enough to eat for each day. As far as I can tell, I should be eating 17 blocks per day. Now another thought. I have been doing some reading about hormonal response to eating and exercise. My conjecture is this. If I eat enough carbs at the right time after working out and cause a planned but limited spike in my insulin response, I will materially affect my recovery from my work out, since insulin has an anabolic affect. This can perhaps do a couple of useful things. One, I will be able to increase my workload and recover more quickly. The net result is increased conditioning across the spectrum of CF training. more seasoned CFers will recover more quickly. Aging has blunted our recovery capability. A correctly timed, but limited insulin response might prove beneficial for us.
Here’s my thesis. Eat the proscribed zone blocks, but skew the carb blocks to elicit a insulin response at the right time after a workout to aid recovery. For example, if you eat 16 blocks a day, you would typically eat 4 at breakfast, 4 at lunch, and 4 at dinner. The remaining four blocks would be scattered throughout the day as snacks. Each block consists of 7 grams protein, 9 grams carb, and 1.5 g fat.

The mod-Zone might look like this. Carb blocks would be reduced to say 7 grams per block. Then say if 4 hours after a workout, I eat lunch, I would add back in the missing carbs and cause a controlled, slightly elevated insulin spike. Then I’d go back to the 7 grams of carb per block for the rest of the day.
I propose that this would have massive benefits. Physical, mental, psychological performance would rise to higher levels.
This is just an idea. I would have to figure out the timing of the higher carb intake and how much to increase it without causing detrimental health effects.
Comments? Spears? Discussion? Ideas? Thanks!

Charles Pyke 05-15-2009 01:06 AM

Re: Over 50 Crossfitters Sign In
Some time ago, we had a brief discussion about a possible article for the CF Journal. I have an idea. How about the virtual affiliate. We, the “OVER 50 CrossFitters Sign In” forum really have, in effect, our on CF affiliate. We compete against each other, we encourage each other, we inspire to better performance, better life! I can easily through out examples of each. Piece of cake. I’m thinking about a couple of things. One, we could write about our own forum and two, we could research the various forums to see how many other groups are out there. I want to believe there are others, but I have a feeling we are somewhat unique. What do you gals and guys think?

Charles Pyke 05-15-2009 01:08 AM

Re: Over 50 Crossfitters Sign In
[B]2009 05 14[/B]


[B]Saturday 090509
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.[/B]

Still at Mildenhall AB. Found an outdoor running track that was approximately 660 yds around. Had markings for every quarter mile.

[B]WU:[/B] None except to walk to the track and one walking lap around to see what it looked like.

1 - 4:12.7
2 - 4:25.6
3 - 4:30.1
4 - 4:26.4 was in survival mode on this last one.

Rests btwn runs were approx. 6, 7, and 8 minutes respectively.

Diane Dennis 05-15-2009 03:55 AM

Re: Over 50 Crossfitters Sign In
Today - 05/15/09

Skipping my workout entirely. My limping problem yesterday has actually been building for several days (which I have conveniently ignored) and after doing a little research, I realized I was developing hamstring tendonitis. Apparently it is common among "active older" people and is caused by acceleration, deceleration, and downhill running. I looked back at all of the hill sprints (up and down) that I've been doing and realized I need to cut back because I am incapacitating myself. I will limit my activity today to packing my suitcase, and tomorrow will be mostly driving, so I plan to be in tip-top hiking condition for Sunday!

[B]Mark[/B] - nice run times
[B]John[/B] - have fun at the new affiliate
[B]Charlie[/B] - enjoyed your back-to-back posts. You have some very interesting ideas.
[B]Kevin[/B] - good to hear from you
[B]Terry[/B] - Moving is the worst! The next time I move will be when they carry me out. With CF on my side, that won't be for a long time.

John Scott Rezendes 05-15-2009 10:31 AM

Re: Over 50 Crossfitters Sign In
[B]Charlie![/B] - That's just crazy talk! If you shave down and oil up with 30 weight there should be no problems public health-wise....of course I would need to see the to your post workout insulin boost; I have seen some chatter in the forums about the use of yams for a post-WOD carb/insulin that strikes me as pretty funny....[B]a post-WOD yam spike[/B]...sounds like a tool used by the priests of the Inquisition...anyway, I digress. Yes, it's still crazy talk...and beyond my meager knowledge to actually comment intelligently...let's ask [B]Terry[/B]. He's been to a Robb Wolf nutrition cert; and in regard to your concern about weight loss and block adjustment; Robb sez don't rely on the's all about look/feel/performance (do I have that right Terry?). Might take a little tweaking. I was hungry all the time and read an article on the CFJ about trading carb blocks for fat blocks...I fiddled with it a little and it did the trick.

I do like the idea of the virtual affiliate. Count me in.

Today was supposed to be a rest day, so I:

BW squats 10/15/20
Jump rope 1 min ending with a couple of single DUs
Pushups 10/15/20
Situps 10/15/20
Dips 5/10/12 (dunno what happend to 13-14-15...failed on 13)
Pullups 5/10/15
#45 plate in each hand 50meter shuttle
GHD 10/15/20
#20 Wallball shots 10/15/20 (whew, that last 20 was challenging)

Followed by one of my favorite CFE WODS:
CFEWU of 1000meter swim in 24:15
then 8 rounds of all out swim effort where you swim 25m then rest for as long as it took you to swim that distance, then all out again and rest, etc.
I'm currently smoked like a summer sausage.

Tom Girouard 05-15-2009 03:47 PM

Re: Over 50 Crossfitters Sign In
F**K it. I've been lurking for some time now and will now throw in. I'm 50 and been doing CF or CF type work outs for over 4 years. Have had my ups and downs (rotator cuff surgery and a myriad of hamstring issues) but am still at it. Usually work out on my own but have recently joined up up with some similar minded folks for once or twice a week work outs. Don't follow too much of the diet, weak soul, but do try to watch what I eat.

I do like to benchmark what I'm doing with my peers so I will try to keep up with you.

Today I did this challenge/WO [url][/url] in 6:55

Diane Dennis 05-16-2009 02:58 AM

Re: Over 50 Crossfitters Sign In
I'm off to the wilderness! Think of me when you do today's WOD!

John Burch 05-16-2009 11:20 AM

Re: Over 50 Crossfitters Sign In
:D 5/16/09 Tabata something else
Pu from rings 9-7-5-5-4-5-5-4
push ups 15-12-6-8-5-6-3-5
sit ups 10-7-10-6-7-4-7-6
squat 10-10-9-10-12-10-13-12

Diane hope you hve some big fun

Welcome Tom this is a very good group here


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