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Charles Pyke 06-17-2009 06:39 AM

Re: Over 50 Crossfitters Sign In
Mark...Excellent mile time. I knew you'd figure out what was ging on. I have had to back off a little, too. Have gone to two on, one off. Also, trying to get more sleep. Feeling better already. Have a great trip. Sounds like fun.

Scott Allen Hanson 06-17-2009 07:51 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Mark Ervi;608823]I could not help myself this morning. I had to run. After 4 days of rest and no workouts, I woke up feeling fresh, loose, and pain free. I decided that I would run 1 mile after a brief warm-up. 1 mile just to see how fast I could go when feeling fresh. I have been trying to get under 8 minutes for the past two years, with 8:10 being my PR.

Today I ran 7:14.

I guess I now know that I was definitely guilty of overtraining and not letting my body recover. I start my vacation in a couple of days, and I plan to continue laying off the workouts. I know I will cheat a little with some bodyweight squats, push-ups, sit-ups, running, but otherwise I am going to continue to rest.

7:14 I am proud of myself, and now the target is under 7 minutes![/QUOTE]

Awesome Mark! :kicking0: Glad you seem to have figured out your situation. Rippetoe's advice for the older trainee: "don't be afraid to take a day, a week, or a month off" or something to that effect.

Larry Lindenman, a long-time CF'er, has posted this excellent advice:

3 weeks hard, all out WODs

1 week half volume

3 weeks hard, all out WODs

1 week half volume

3 weeks hard, all out WODs

One week off

Repeat: forever

Half volume is whatever makes sense: half weight, half time, half distance, etc. This allows for recovery, has you coming back stronger, and give you a mental break. When your hitting it hard, you know your going to get some rest in the near future. I half volume if I'm pressed for time or sick. Most people attracted to CF are DRIVEN...take some time to rest or your not going to be in this for the long haul.

John Scott Rezendes 06-17-2009 08:12 AM

Re: Over 50 Crossfitters Sign In
[B]Mark[/B], Outstanding!
You've just validated and to a great degree helped me assuage all the guilt I'm feeling over not being able to work out. I'm trying desperately to focus on this rehab phase of my knee surgery as a "recovery period". Two more weeks till I'm off the crutches and bearing body weight. I've lost almost 15 lbs now, but I'm pretty certain it's mostly lean muscle. Funny, I was almost certain I would have gained weight.

Thanks to all for reminding me that there's life after surgery.

Diane Dennis 06-17-2009 10:20 AM

Re: Over 50 Crossfitters Sign In
[B]Mark[/B] - Fantastic mile time. Thrilled to hear that you are feeling better.

I have had a little problem with my left wrist for many weeks - eight weeks, actually. Not a big deal, just a little annoyance that I live with. I aggravated it on Friday and it escalated into some serious pain by Sunday. I skipped North Shore workouts Monday and yesterday and just ran steps both days. Went to the Doc today (a famous Doc - he sews hands back on) and found out I have something common, but with a really fancy name - De Quervain's tenosynovitis! My treatment options were 4 weeks of immobilization followed by physical therapy or a steroid injection. I went with the injection option because I can resume normal activities tomorrow. I was told that the injection has a 70% chance of cure with no recurrence. Doc also told me that it was probably gardening-related and not workout-related. Now I just have to convince my husband of that - he is very protective of me and worries about me working out with youngsters!

Charles Pyke 06-17-2009 11:19 AM

Re: Over 50 Crossfitters Sign In
And sadly, beacuse of that evil genius, De Quervain, so ends Diane's broccoli growing days.


Pat Quigley 06-17-2009 05:04 PM

Re: Over 50 Crossfitters Sign In
Diane, I guess going with the injection is the quickest course. However, there are usually a limit to how many of these you can have into the same area or joint. My sports doctor told me years ago that the limit is three. So, it might make sense to ask the doc if there are strengthening or stretching activities to pursue before jumping right back in and doing the same thing all over again.

Today's work out was 10 single rep. hang power snatches.

I watched the videos over a few times before attempting these. I paid close attention to the difference between the hang snatch and the hang power snatch.

After a long warm up, I did the following

1--95 X 3
2--115--muscled it up
3--115--muscled it up
6--135--muscled it up
8--135--wider arm grip

After I did number 6, I ran across a guy in my gym who has competed in OLY and POW lifting. He suggested that I count the earlier lifts as long as they were not push presses or full shoulder presses. He also advised me to widen my grip on the bar and concentrate on moving the weight with the entire shoulder swinging the bar. This actually helped me to reduce the amount of pressing that I had to do to go to full arm extensions.

Now that the work out is over, I can feel the stress that was placed on the posterior deltoids.

This was a fun "relaxed" workout.

Charles Pyke 06-17-2009 05:37 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 17[/B]
5K Run
Time - 31:48

[B]A whole 5 seconds faster than my last 5K on 04/28 [sic].[/B] Not sure what is going on here. Since resuming CF, I have lost strength in my back squat and deadlift and stayed about the same in my 5K. This is quite contrary to my previous experience where I kept getting stronger in the lifts and faster by leaps and bounds in the run. No habla.

[B]Very, very hot and windy.[/B] Temp was about 93 degrees during my run. Had these miniature pink elephants running next to me for the last mile and a half or so. Friendly little guys. Tried to get them into the house to cool off, but they politely declined and told me to listen for a special message from my oatmeal.

Pat...You have a funny idea about being "relaxed".

Diane...For me, the choice would be easy on taking the cortisone. I hate needles with a passion. So there would be no injections for me. Kelly Starrett has a couple of good CF Journal videos on working out with injuries.

Hot broccoli today!!!!!


Scott Allen Hanson 06-17-2009 07:49 PM

Re: Over 50 Crossfitters Sign In

"miniature pink elephants running next to me..." :)Now I regret skipping the last couple 5K's. Looking forward to the next one that falls on a 90+ degree day! Seriously, any improvement on a sweltering day deserves kudos, broccoli even. . . :broc::broc::broc:


Solid effort. If that's your first attempt at hang power snatches, you did awesome! Don't focus too much on the shoulders, though. The real acceleration comes from the hips and legs.


Glad to hear you haven't strayed again. Hope the injection cures all. As a gardener, I'd be interested to know what movement caused your wrist issue. Good job on working around your injury!

[B]John Scott,[/B]

Looking forward to seeing you post some WOD results in a couple weeks. Hang in there. Keep giving that knee rehab your full attention.

You've been doing some serious high rep weightlifting WOD's. Great time on that one. I might have to give it a try.

Catching up on the past few WOD's:

Taught a spinning class. Tabata intervals. Moved a literal ton or two of sand into the fall zone under my younger son's new slack-line. Looking forward to adding in some skill/balance work on the slack-line soon.

Press: 44x5x2 sets; 64x5; 94x3; then 104x1; 109x1; 114x1; 116x1 (PR); 119x1 (PR!) I know I had a bit of ankle extension on that last one, but excited to finally improve my PR on this lift.
High Rep: 84x11, 7, 5

Met Con: Every minute on the minute for 8:00, do 3 db hand power cleans, 3 db front squats, 3 db push presses. Used 40# db's.

Deadlift: 44x5; 132x5; 182x3; 232x3; 252x1; 272x1; 292x1 (PR); 302x1 (PR)
Pitiful numbers compared to you beasts, but big improvement for me.

Met Con: Nasty Girls
50 air squats
7 muscleups
10 hang power cleans (134#)
13:52 (PR by about 5:00)

These strength cycles are really helping on the heavier met cons.

Great work everybody.

Diane Dennis 06-18-2009 04:35 AM

Re: Over 50 Crossfitters Sign In
Thanks for the concern on the injection. I will only have one injection because they will only give me one. If for some reason this doesn't work, then I can go with the immobility option or the surgical option. I didn't do the injection just so I could work out the next day. I did it so that I could have relief from near-excruciating pain, could cut my own meat, could put on my own clothes, could shave my legs, could drive the car - anything that required a grip (and not just kettlebells). I didn't go in there willy-nilly and say "give me the shot". I had discussions with the PA, the non-famous hand doc and the sew-your-hand-back-on doc. I also described everything I do in a workout and they told me that those activities do NOT cause this condition. It is caused by a repetitive gripping motion similar to the one used to pick up a small child (with thumb pulled away from the rest of the hand). Very much like picking up 40 lb bags of mulch. Sooo..I'm pretty comfortable with my decision. And I'm able to type with both hands today. BTW, I'm NOT working out today. But I am tomorrow.

Charles Pyke 06-18-2009 08:03 AM

Re: Over 50 Crossfitters Sign In
[B]2009 06 18[/B]

[B]Rest Day[/B]

Squadron PT today. Took it very easy. 0.6 mile jog, RDL's 95x10, 115x10, 135x10, PNF hamstring stretches.

The humidity suck season is upon us here. The gym was horrible (no AC).

Was reading last night about over training. I may be slow, but I am stupid. I am convinced that I have been over doing it a good bit for that last couple of months. Not enough scaling and certainly not enough rest. Also, I don't do well on the 3-on, 1-off routine. It seems that my last few workouts are finally starting to feel good and I am not dragging myself through them. I attribute that to better rest, a better grasp on scaling, and slowly but surely (“stop calling me Shirley”) getting into shape a little bit. I now have the capacity to CF better. Sharp as the leading edge of a bowling ball, I am.

[B]Diane[/B]...not knocking your choice to get the injection. I just hate needles that much. I used to pass out when jabbed. Very embarrassing. And I just hate hospitals and doctors in general. I have to be really sick or horribly injured before I will go in to see one. Go easy on those max mulch bag reps for time.

The broccoli guys are taking the day off. It's their rest day too. Think how tired you would be doing continuous squats 24/7. The peppers are filling in for them.


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