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Mark Ervi 09-05-2009 11:38 AM

Re: Over 50 Crossfitters Sign In
Yesterday took a rest day.

Today Warmed up w/ 2 rounds of 15 squats, 15 sit-ups, 15 push-ups and I ran one 400m run.

Then ran 5k on the road.
My time: 27:31 (26:38 for 3 miles. Splits: 8:21, 9:25, 8:52)

Mark Ervi 09-05-2009 11:50 AM

Re: Over 50 Crossfitters Sign In
I am sorry to hear about the death of your friend. Thank you for sharing this sad news with all of us. You will be in my thoughts. I have been thinking about life and death a lot in the past week. My ex-father-in-law died yesterday. The husband of my wife's best freind at work died six days ago. Everyday is a gift. I am thankful for every moment. Crossfit adds to my joy. The friendship communicated by all on this site is another joy. I know where there is death there is grief, but also celebration of the life of those who have gone. There is also a powerful opportunity for awakening to the value of every relationship and every simple joy, sometimes found even in one arduous burpee. Thanks to everyone here for sharing their love of life. Diane, take care.

John Burch 09-05-2009 12:13 PM

Re: Over 50 Crossfitters Sign In
Beautiful words Mark, thank you

Terry Dickman 09-05-2009 01:06 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;658445]Paleo Zone Q

I finished 30 day paleo challenge. Gym has been ok to good, seem to be progressing. Felt great.

I want to keep/gain muscle, so I've been striving for 2500-3000 cals. I don't think theres one day I'm below 50% fat though.

Our gym is doing a second 30 days. I'm wondering does anyone eat Paleo in Zone proportions?? Will Zone calorie restrictions really make a huge diff in the gym, compared to what Im doing now?

Won't your resting metabolic rate just adjust for the calories you eat?[/QUOTE]

Good questions Deb. Here is my opinion based on my experience and what I have seen with our clients. If your goal is leaning out or losing weight a Zone/Paleo diet works better than just Paleo. 2500-3000 calories sounds like a lot. If you read CF Journal 21 the total block target for a medium size female CrossFitter is 11 blocks per day, that equates to 1008 calories per day. When I started in Jan. I weighed about 235, I did the Zone for a month and felt good but seemed to be hungry all the time, I converted to Zone/Paleo, cut out all dairy and really noticed a difference. It was difficult for me at first to change my mind set about weight and looks. One key thing I learned from Robb Wolf at the Nutrition Cert your goal should be improving your performance. If you are stronger and faster by nature you are probably going to look better, leaner and have a little more muscle. These things are side benefits of just being fit.

As far as your question about resting metabolic rate; there are many theories out there. I do believe the more lean mass you have the higher your Basal metabolic rate (BMR) is. It's also well known that our BMR decrease with age. I don't think your BMR will adjust based on the amount of calories you consume. Another common theory is that it takes 16 calories per pound per day to sustain your lean body mass. So you could estimate that if you weigh 145lbs and are 20% body fat your LBM is 116lbs, to maintain this LBM you need 1856 calories a day.

Sorry for the long winded answer. Try doing Zone/Paleo, maybe lower your calorie consumption too... closer to 11-13 blocks, see how you feel. Your indicator should always be how you look, feel and perform.

Terry Dickman 09-05-2009 01:16 PM

Re: Over 50 Crossfitters Sign In
[B]Friday 090904[/B]

21-15-9 reps of:
Clean 135 pounds
Ring dips

9:18 rx'd

[B]Saturday 090905[/B]
CF Football
For time:

30 Squats Body Weight 195lbs
Sprint 200 meters
30 Burpees


Scott Allen Hanson 09-05-2009 02:37 PM

Re: Over 50 Crossfitters Sign In

Deeply saddened to read of the loss of your friend. Take care.


Pat Quigley 09-05-2009 02:41 PM

Re: Over 50 Crossfitters Sign In
Diane and Mark sorry for your losses. I hope that all the individuals lived a happy and full life.

today I did the C&J for 7 X 1. Tried to figure out how to do these within the lifting rules of the gym. There are no bumper plates. It also happens that the power cages are on the second floor over the child daycare center. I set the safety bars on the lowest position and used a triple folded yoga mat around each. The left the bar about 5-6 inches off the floor. Once I failed I decided that I needed the floor depth and took the bars off and put the triple folded mats on each side of the cage.

1 95
2 135
3 155
4 175 F
5 165
6 170--from the floor this time.
7 175.

I don't do the exercise often and if you would have watched it would become obviously. However, I'm doing better getting below the bar on the clean and the "fail" actually touched my chest. Can't really say that I have done a good job keeping my arms out the movement as I shrug.

Scott Allen Hanson 09-05-2009 02:42 PM

Re: Over 50 Crossfitters Sign In
CFWUx15x1 round
Press: 44x5; 64x5; 84x3; 94x3; 99x3; 104x3; 110x3
High Rep: 84x12, 84x8; 84x6 (1:00 rest btwn sets)
no Met Con, feeling kinda blah.

CFWUx15x1 round
Cln and Jerk: Burgener WU, 88x3; 110x1; 120x1; 130x1; 140x1; 150x1 (failed jerk); 154x1x2 (failed jerk 2x). Jerks weak today, probably from presses yesterday.
Met Con: 1000 meter row; 21 Thrusters @ 95#; 21 pullups
750 m row; 15 Thrusters, 15 pullups
500 m row; 9 Thrusters; 9 pullups
Time: 19:25
This one hurt.
Finished with 3x25 GHD situps.

Peter Nathan 09-06-2009 09:51 AM

Re: Over 50 Crossfitters Sign In
Warm up:
Indian clubs, then 3 rounds; 15 OHS with pvc, 10 X GHD sit ups , back ext., pull ups, peg push ups.

Clean and Jerk - 132,142,152,162,172,178(pr)

John Warkala 09-06-2009 11:13 AM

Re: Over 50 Crossfitters Sign In

Row 3333m - 13:26.0

"Pushing Annie with some swing !"
50-40-30-20-10 reps
Double Unders (Subbed singles 5:1)
Sit ups
Push ups
KB Swings (55#)

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