Re: Over 50 Crossfitters Sign In
 

03/22/10:

WARMUP—
Shoulder Press
5x55
5x70
3x85
20 PVC rollovers

STRENGTH—
Shoulder Press
3x100
3x115
6x125

WOD—
21/15/9
Bench press (slight incline@135 lb.)
Behind the neck press (75 lbs.)
9:59

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Jaeckel;756897]Jeff,

That's awesome. I'm going to be out in SoCal in a couple of weeks and am going to try to get to an affiliate there.

Anyone know of a good one in Orange County (Anaheim/Orange area)?[/QUOTE]

Did you try the affiliate section of the mainsite.[URL="http://www.crossfit.com/cf-affiliates/"]http://www.crossfit.com/cf-affiliates/[/URL] (wfs) I'm sure the california contingent's got some ideas. I always try and locate an affiliate when I travel.

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CrossFit Brasil = way cool! :D

I had Friday and Saturday off. Did Linda yesterday, and I'm sore all over again! Today is another rest day. Should be back on my regular schedule the next couple of weeks and then I am doing a little vacation in Virginia, not near any affiliates.

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[QUOTE=Jeff Kilinski;757085]Did you try the affiliate section of the mainsite.[URL="http://www.crossfit.com/cf-affiliates/"]http://www.crossfit.com/cf-affiliates/[/URL] (wfs) I'm sure the california contingent's got some ideas. I always try and locate an affiliate when I travel.[/QUOTE]

I have never been there but if I had my choice I would go to SoCal Strength and Conditioning. WFS [url]http://www.socalsc.com/[/url]

or maybe here [url]http://orangecoastcrossfit.com/[/url]

Either way you probably can't go wrong.
The other CF boxes in the area are here, all WFS
[url]http://www.crossfitnb.com/[/url]
[url]http://crossfitcostamesa.com/blog/[/url]
[url]http://crossfitirvine.com/[/url]
[url]http://www.crossfithb.com/[/url]

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[QUOTE=Terry Dickman;757206]I have never been there but if I had my choice I would go to SoCal Strength and Conditioning. WFS [url]http://www.socalsc.com/[/url]

or maybe here [url]http://orangecoastcrossfit.com/[/url]

Either way you probably can't go wrong.
The other CF boxes in the area are here, all WFS
[url]http://www.crossfitnb.com/[/url]
[url]http://crossfitcostamesa.com/blog/[/url]
[url]http://crossfitirvine.com/[/url]
[url]http://www.crossfithb.com/[/url][/QUOTE]

Thx, Terry

I realized this afternoon, that week, I'll be in the de-loading phase of Wendler 5/3/1 (which, BTW, is going as advertised), so I might just as well find a globo where I can just access some bars and program myself.

But thx, regardless

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30 squats 10 min on bike

DB Swings
17x55
15x60
13x65
11x70
10x75

45# incline sit ups
3x15

BP
45X20
135X20
135X20
135X20

Close Grip Lat Pulls
120x12
135x10
150x8
165x6

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Monday, March 22,

Front Squat: 2-2-2-2 90% 155, 185, 185, 185

WOD,

-Hang Power Snatch 65/45
-Overhead Squat 65/45
-Ring Dips

1-2-3-4-5-6-7-8-9-10

13:34

Used the bands on the ring dips after the fifth round. Focused on my ROM without a kip.



[B]John[/B], What is "de-loading phase of Wendler 5/3/1"?

Re: Over 50 Crossfitters Sign In
 

So this is more of a problem at the globo that does not exist in the box. Got to the gym at usual time with warm up and workout in mind. During 10 minutes on treadmill warming up, I noticed a regular who lost at least 20-30 lbs. He is a young guy and disabled vet. He is a talker and I have avoided talk w. him for that reason. Sure enough, I got drawn into his story and 25 minutes later I realize that I've blown the time for some of the rest of the warm up and must go to the WOD.:ranting2:

3 RTF: 275# DL X 10+ 50 Double unders. I subbed 3:1 single. Completed in 10:08.

My funky wrist (from break 14 yrs ago---plates and screws remain, angle of grasp was never fixed to original angle) is swollen like a mellon. Guess the usuall warm up of push ups, pull ups, and dips really are necessary.

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Yeah warmup is important but being willing to listen to that guy might of made his day. I still believe people are more important than warmups and workouts. Hang in there with your injuries. I'm sure you know this, lots of ice. I work out at a globo also and quite often I have to change my routine, being flexible is hard for this old guy.

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[QUOTE=Jeff Kilinski;757394]
[B]John[/B], What is "de-loading phase of Wendler 5/3/1"?[/QUOTE]

[B]Jeff—[/B]

Hard to explain, but I'll give it my best shot. The program works in 4-week phases, the first three weeks you ramp up your weights in the given exercises (I won't go in to the rep schemes, very complicated), in the fourth week, you basically really taper off— sort of maintenance/rest, then you begin another 4-week phase.

I think it works, two weeks in, I feel a lot stronger already in the lifts I'm doing.

03/23/10 (No Wendler today, just a MetCon):

WARMUP—
Bike
Stretch
20 PVC Rollovers

WOD—

4 rounds for time
Bike :60
25 K-bell swings (53)
25 Sit-Ups

13:31