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

Jim Colby 06-04-2011 06:38 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]June 4[/U][/B]
Biked 25.1 miles, hilly with 1200 feet of elevation gain (1:29, PR by 8 minute).

This route is kind of a pain in ways because the hills punish you, but you can't always fully exploit the downhill sections due to road conditions. There is one mile long section, however, with a good road where I can get into the aero position at 40+ mph. That section is quite a thrill ride, but I hate to think what would happen if I hit an animal or blew a front tire at that speed. :eek:Anyway, there's no way I'm not going all out down that hill. It's too much fun. Go big or go home right? I'm starting to feel better in the saddle, but need to pump up the volume more and do some longer rides on the weekends. Tomorrow is a 16 mile run. Fun, fun fun!:run:

Perry Dean Freedman 06-05-2011 08:14 AM

Re: Over 50 Crossfitters Sign In
 
Saturday: Went out for a 45 min. trail run. Didn't workout that way. Got totally, hopelessly lost in the woods. Ran for 2 hours trying to find my way out and had to keep my governor on since I had no idea how long I would have to keep running until I found my way out. All in all, a good endurance run, but my wife was ****ed since I got home very late for the days activities.

John Jaeckel 06-05-2011 04:22 PM

Re: Over 50 Crossfitters Sign In
 
6.5.11

@the Dam

1/4 mile jog
8x120 stairs (up/down)
1/4 mile jog

No uphill sprints today-- too sore/tired from yesterday. Did about 2/3 of the stairs at a jog pace. Nice little workout.

Jim Colby 06-05-2011 04:36 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;944334]Saturday: Went out for a 45 min. trail run. Didn't workout that way. Got totally, hopelessly lost in the woods. Ran for 2 hours trying to find my way out and had to keep my governor on since I had no idea how long I would have to keep running until I found my way out. All in all, a good endurance run, but my wife was ****ed since I got home very late for the days activities.[/QUOTE]

Hope you'll escape from the doghouse soon! Aside from being in trouble, I would imagine that you must have been pretty thirsty by the time you got home.

[B][U]June 5[/U][/B]
Ran 16.1 miles, moderately hilly (571 ft elevation gain, 2:50:00, Avg HR 125, max HR 149)

Took a wrong turn at mile ten which only added 0.1 miles to the distance, but added a 100 foot hill and an extra 100 feet of elevation gain to the route. Nice move! My training program called for running 5 minutes and then walking for 1 minute for the entire route and averaging at least 2 minutes per mile slower than my best efforts pace. Since I just did a half marathon at an 8:28 min/mile pace, I was targeting 10:30 minutes/mile including walk breaks and I hit that spot on. This is my longest run ever, the previous longest run being the half marathon, so now my "wall" has been extended 3 miles. I was definitely tired by the end and my right hip was bothering me a bit, but nothing serious. I rolled it afterwards and it feels good now. I now know that the last 10 miles of the marathon will be a physical and mental challenge for sure. It's what everyone's been telling me, but I got a tiny glimpse of it today.

Perry Dean Freedman 06-05-2011 07:15 PM

Re: Over 50 Crossfitters Sign In
 
Jim: For that distance, great time. I cut way back on my distance to save my knees and now try to avoid running on the street/road except for races. The one benefit of running shorter mileage is I can now keep some more muscle on and am generally stronger. It's hard to keep weight on running those kinds of distances, but I liked them a lot. What are you training for?

Btw: My wife was relieved, not mad. I was just embarrassed. I love running trails, but do get lost in the run, and then, as a result, lost in the woods. I've been looking at some of the gps apps like mapmyrun, but doubt they will work well under a canopy of trees.

Today: intended to take the day off, but just couldn't. 100 push ups; 100 crunches; 100 bicycle crunches; swam a mile; 100 squats. Did not get lost!

Jim Colby 06-05-2011 08:05 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;944499]Jim: For that distance, great time. I cut way back on my distance to save my knees and now try to avoid running on the street/road except for races. The one benefit of running shorter mileage is I can now keep some more muscle on and am generally stronger. It's hard to keep weight on running those kinds of distances, but I liked them a lot. What are you training for?
[/QUOTE]

Thanks Perry. I'm training for sprint- and olympic-distance triathlons in July, a half ironman in September and a marathon in October. A bunch of us old guys are then doing the NJ Tough Mudder in November for laughs. It's a 12 mile run with nasty obstacles. A good excuse for a birthday party afterwards too. I want to lean out a lot more, so am happy to shed the pounds, but I'm sticking with heavy weights, pull-ups, dips and core work to avoid becoming a skinny weakling. Look at some of those Crossfit Games qualifiers. They are strong and lean and some only weigh 165 lbs. Ever since I started using Jeff Galloway's distance running program (advocating walk breaks on the long runs) I have had no running injury problems and I have had many before including a ruptured achilles tendon. You might want to look into it.

Perry Dean Freedman 06-06-2011 05:32 AM

Re: Over 50 Crossfitters Sign In
 
Thanks. I will check it out I've always had the opposite problem, trying to keep weight on.

I saw that mudder. I was interested until I saw the 10,000 volt live wires. Why not have snipers shooting at you too? What's up with that?

Will try the 100 pull ups; 100 kb; 100 du; 100 ohs today, but my elbow is still shredded from last power clean attempts. Will see how it goes.

John Jaeckel 06-06-2011 06:15 AM

Re: Over 50 Crossfitters Sign In
 
06.06.11

Wendler 5/3/1, Month 5, Week 1
Bench Press Day

WARM
BP 5x135

WOD
BP
5x165
5x190
7x215

CASHOUT/ASSISTIVE
10 Dips
15 GHD Situps
8 Pushups (feet raised on 18" bench)

Perry Dean Freedman 06-06-2011 04:28 PM

Re: Over 50 Crossfitters Sign In
 
Today: 100s: pull ups, kettle ball swings (as rxed), DUs, OHS (75lbs). 50
minutes (but was not going for time).

Loved this workout as it was a real learning experience. *Started to fail on
the pull ups and then remembered to use a powerful hip drive. *I think I
really learned how to kip today. I know I was doing them right because for
the first time, my elbow injury was not part of the equation. **I'm lousy on
the DUs, but the high repetitions helped. *Learned to concentrate on
squeezing the bar up on the OHS. *Just a great wod for ingraining correct
muscle memory and working on hip drive.

John Burch 06-06-2011 05:46 PM

Re: Over 50 Crossfitters Sign In
 
6/6
5 hang clean
3 front squat
1 push jerk
1 rack jerk
4 rounds all @ 95

max sumo DL 185/275/370 F@390
10 75# racked lunge
3 jerk
10 good mornings
3 rounds

WOD 10 rounds
1 back squat @ 185
3 BJ @ 24"

Hey Pat you out there?

m/56/180


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