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Alden Hingle 01-19-2017 06:37 PM

Re: Over 50 Crossfitters Sign In
 
1/19
Skied at Vail on Tuesday and Keystone yesterday. Took today off because I woke up with a sore throat and killer headache. Feel a lot better now so will be back on the slopes tomorrow.

Interesting conversation about "fuel" for endurance events. There is a fellow named Phil Maffetone who writes a lot about training your body to burn fat for fuel. His premise is that we all have a lot more energy available stored as fat than we do glycogen. A serious triathlete I know told me that about half the folks in his triathlon club in Calgary are proponents of Maffetone's approach and the other half think it is witchcraft. :rofl: [url]https://philmaffetone.com[/url] (WFS) After reading his material and other writings about eating a lower carb diet, I've started eating that way and have noticed I don't bonk anymore on long bicycle rides. (and I dropped about 10 pounds and 3" off my waist)

Bill Hoogsteden 01-19-2017 06:50 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, I'm a BIG fan of the Tons of Beer & Pizza fuel up as well!! Good to have on that Ark! :rofl: Nice PR's on those Pin lifts! I'll have to try these.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pull-ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-5-5-5-5 Back Squats

135#(5)-185#(5)-205#(5)-225(5)-245(5)

Then...

10 min AMRAP:
10 Med Ball Clean 10 ft Wall Balls, 20#
10 jump (step) over the box, 24"
10 Pushups

4 Rounds

[I]I could really feel my right knee on the step up over the boxes.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
Deadlift:
5 @ 225#
3 @ 255#
5 @ 285/275#

[I]I put the wrong weights on the last set. Something wasn't right, so I bagged it! :shrug:[/I]

Cliff Miller 01-19-2017 09:39 PM

Re: Over 50 Crossfitters Sign In
 
atta boy alden....don't let a little sickness get in the way of a good time skiing....i will check that website out....i have had very good luck with the zone/paleoish diet thing....well at least if my belt holes are any indication...:rofl:

bill....those dang box step overs will get you every time...

tonight....after a very frustrating day at work.....10,000 m. row...worked on technique, set the pace boat for 2:20 which i dropped after the first 3 or so minutes....and just spent the time messing around with stroke count ect...finished at 43:55......took the wife out for beer and pizza cause she had a similar day.....but she had salad :D

Jan Hedman 01-20-2017 12:39 PM

Re: Over 50 Crossfitters Sign In
 
Nutrition is interesting...many styles work, maybe the most important is to be consistent and avoid bad fats and sugars...hmm and wheat and milkproducts to some degree..
Top crosfitter Rob Orlando has a interesting nutrition video in youtube, have you seen it? [url]https://youtu.be/wRN3V3dxYwI[/url]

Today:
Crosstrainer 10min (101kcal)
SumoDeadliftHighPull with barbell (first time ever with barbell)
10 reps: barbell,30kg,40kg (88lbs),50kg (110lbs) 6x60kg (132lbs)
Stiff leg/romanian deadlift:
5x60kg, 5x100kg (220lbs)
15sets 2/140kg (308lbs) with exatly 1min rest between sets.
Lying leg raise 2x15 reps
Plank , slowly count to 20
Seated row with rope (as a reardelt exercise)
10 reps: 25kg,35kg,45kg

Bill Hoogsteden 01-20-2017 07:28 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Total firebreather on those Sumo Deads and the regular DLs!

Cliff, Beer and pizza sounds great after a row like that!

Alden, Hope you're feeling better!

[B]WU:[/B]
1 mi run (outside!)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 chin ups with a 30 second rest between sets
10 Burpees (Yay! Burpees)
10 handstand knee flexes

[B]WOD:[/B]
15 min AMRAP:

30 sec L-sit hold
30 sec chin over bar hold
30 sec bottom of squat hold

4 rounds + ~7 sec L-sit hold

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 01-20-2017 08:30 PM

Re: Over 50 Crossfitters Sign In
 
great lifting jan

nice wod as well bill

showed up at the gym a couple minutes behind schedual...one of the other powerlifters was already warming up and i asked him if he was squatting tonight....he says..."na...the wod looks easier than ours you should join me"

with out thinking i say "sure" and start warming up just kind of following what others are doing and still not having looked at the white board....coach calls us to the board and that was the first time i had seen it.....tabata "something else"

8 rounds 20 seconds on 10 off

ring row
25lb dbell bench
sit up
squats

264 reps

i am sticking with the powerlifting side of things...:rofl:

Bill Hoogsteden 01-21-2017 08:03 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, look what happens when you try something different!! :rofl: Nice Tabata there.

8 Pull ups

Deadlift:
5 @ 225#
3 @ 255#
8 @ 285#
5x8 @ 150#

10 Burpees (YAY! BURPEES!!)

[I]This was a redo of Thursday's evening WOD. This time I got the weights right and it felt much better.[/I]

Cliff Miller 01-22-2017 01:41 PM

Re: Over 50 Crossfitters Sign In
 
yesterday was a bit of a write off....just tired and low energy....had a great afternoon nap though :D

nice redo there bill....amazing what happens when you get the weights right eh?

this morning

speed bench 3 x 9 red band speed bench 105 lbs 3-n, 3-m, 3-w

mega bow bench 3 x 6 145

ring row 3 x 10

w. mag grip 4 x 12 45lb bent row

100 red band pull apts

hour of chopping ice from the back deck and side walk, dog walk and then football.....go packers and steelers......

Bill Hoogsteden 01-22-2017 06:06 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Cliff, lopsided lifting is tough! :rofl: Nice Bench work!

1 mi dogwalk

10 Pullups

10 1.5 Pood KBS

Shoulder Press:
5 @ 90#
3 @ 105#
6 @ 115#
5x10 @ 60#

Patrick Tonge 01-22-2017 07:15 PM

Re: Over 50 Crossfitters Sign In
 
Hey Gents- Great work as usual. Have not been able to post for the past week of so due to "life events". My father-in-law passed last week, he made it to 91 so a good life for him although his body has been failing him the past few years. Mind Strong. My wife is managing, she was at his side with her 7 other brother/sisters and grandkids. So he did not die alone which he feared. Also been very busy working with my brothers and sister moving my mom and her horsed about 150 miles north of me. I've missed a week+ of X-Fit, but have had tons of functional movement!!

1/12/2016 Thursday
Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1/13/2016
Back Squat
(70%/3)3

Big Clean Complex
3-4 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Conditioning
EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

This was great work-out!!

1/18/2016- Yoga nite 4th go.
I'll be back at it next week. Keep up the great work!!!:pepper:

Bill Hoogsteden 01-23-2017 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, :( My most sincerest condolences to you and your family on the loss of your father-in-law. It's good to hear he was with family when he passed. Great WODs there.

[B]WU:[/B]
1 mi run
5 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
2 rounds:
2 min with 1 min rest between:
Wall balls, 20#: 26, 32
DUs: 4, 6
95# Power Snatch: 9, 10
Box jumps, 24": 17, 7

[I]Clipped my left shin on the 6th BJ in the 2nd set.:ranting2: Started bleeding all over the place and figured it was time to call it a day. :shrug:[/I]
[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3x10 @ 140#

Patrick Tonge 01-23-2017 10:18 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. Box jumps can be Dicey. I've seen other clip their Shin on the box, its Nasty!!

1/23/2017 Monday
WU: Dyno-Glide bike for 3Min then
20 Lunges
20 Sit-ups
20 Push-ups
20 Dips
20 Airsquats
20 DU / 60 SU

Back Squats
3@ 135 Tweeked my left hip, old injury.... it only got worse as I went along. :mad::mad:

Sntach Squat - Singles
35, 45, 55, 65, 70, 75lb.

WOD
21-15-9
Wall Balls
C2B Pull-ups
Thruster
Box JUmps
KB Swings

Had to quit after finishing 2nd round. Hip killing me

Bill Hoogsteden 01-24-2017 05:34 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Patrick, it was pretty nasty! And being on blood thinners don't help! ;) Nice WOD!

1 mi dogwalk

10 Pullups

10 1.5 Pood KBS

Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#
3x10 @ 75#

10 Burpees (Yay! Burpees!!)

Patrick Tonge 01-25-2017 10:48 AM

Re: Over 50 Crossfitters Sign In
 
01/24/2017 Left hip hurting and all:ranting2:......

WU: 3min on Dyno-Bike then 3 Rounds
5 Pull-ups / strict
10 Push-ups Hand-release
15 Air-Squats

10Min EMOM
odd: HSPU / DB Press
even: 50 DU / 100 SU

WOD:
3Min
21 DL
21 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
18 DL
18 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
15 DL
15 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
12 DL
12 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.

Done this one a couple of times now over the months. Its a good one. Had to go lite on DL and did Situps as my hip was screeming.

Bill Hoogsteden 01-25-2017 06:33 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nice WOD! I'm always wary of any WOD with rest in it - the longer the rest, the worse it tends to be! :D
[B]
WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
5-4-3-2-1-1-1 Bench Press
95#(5)-115#(4)-135#(3)-155#(2)-185#(1)-205#(1)-225#(1)

[I]I felt really good about this since I haven't Benched this much since the Summer![/I]
Then...
7 min AMRAP:
10 Burpee Box Jumps, 20" :yikes:
10 C2B Pull ups

2 rounds

[I]This was not the WOD to do after clipping my shin. I practiced on 24", but couldn't do them while timed. :shrug: Something I'm going to have to work on![/I]

[B]Evening:[/B]
1 mi dogwalk

Yay! Burpees!!

Cliff Miller 01-25-2017 09:43 PM

Re: Over 50 Crossfitters Sign In
 
patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....

monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off....

tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people....

today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in....

45 minute dog walk....

Cliff Miller 01-25-2017 10:00 PM

Re: Over 50 Crossfitters Sign In
 
patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....

monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off....

tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people....

today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in....

45 minute dog walk....

Patrick Tonge 01-26-2017 09:36 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Burpee Box jumps are tuff!! your mind is really working after a "crash" on the box like you had. Better go 20" or less.... steps ups maybe. I do it all the time.
Cliff- Thank you, I hope to make to 91 too!! Great job on the 10K rowing. Once my Hip feels better I'm going to give it a shot. Maybe 5K first :D

1/25/2017
Did Yoga Class this evening. Worked on breathing and we did some balance stuff too. Signed up for 10 more sessions. Going to give Yoga a 15 session "try" I just relax when they start hummming.......not that far into it.:notworth:

Bill Hoogsteden 01-26-2017 07:11 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, awesome 10k row! Good luck on the new box location!

Patrick, you are right. Box jumps are mostly mental. Good luck with the yoga.

[B]WU:[/B]
400 m run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
Stephen:
30, 25, 20, 15, 10, 5 Reps:
GHD sit-ups
Back extensions
KTE
95# Straight leg DLs

35:48ish

[I]This was the 1st time I did this Rx'd. The KTEs were the choke point. This was about 15 min slower than my last attempt on 29 Jan 15. I did stop on the 4th round when my buddy came by with some parallels, a punching bag, and the dip bars from our box's original pull up rig! Pretty cool![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS
Dead lift:
5 @ 120#
5 @ 150#
5 @ 180#
3x8 @ 150#

Patrick Tonge 01-27-2017 08:40 AM

Re: Over 50 Crossfitters Sign In
 
01/26/2017 Thursday

WU: Run 400M Ya!! went outside, No Rain!! Had 19in in last 3 wks.
60 SU
15 Pushups
60 SU
15 Pull-ups
60 SU
15 Air-Squats
60 SU
15 Situp

Strength
Work up to a heavy Split Jerk Took it easy worked up to 115lb Split
Make up

Conditioning
7 min Amrap By yourself or with a partner / Did Partner
3-6-9-12-15-18-21-24 Reps of
Power Clean 135/95
Front Squat
Pull Up / KB Swing
Toes 2 Bar / K2E

3 min Rest then
7 Min Amrap
3-6-9-12-15-18-21-24 Reps of
Hang Clean 135/95
Shoulder to Overhead
Burpees / Doubled sit-ups for me

We got 162, not bad for a couple of old guys!! Would have been more fun if my Hip was not hurting......

Jan Hedman 01-27-2017 11:02 AM

Re: Over 50 Crossfitters Sign In
 
Good workouts folks!

One week layoff, had a flu...the bug hit 4 of us 6 in family at home.

Took very easy today...
SquatHighPull with Kb:
10/8kg, 10/16kg, 10/24kg 10/32kg x 5
Lying french press db:
20/6 kg db's 10/12kg,20/6 kg, 10/12kg 20/6kg.

Shorter than this it can't be :)

Patrick Tonge 01-27-2017 09:48 PM

Re: Over 50 Crossfitters Sign In
 
Take it easy Jan, the Flu is going around here in the US too. I keep washing my hands!!

01/27/2015 Friday

WU: Run 400M then
10 PVC Pass-thrus
10 PVC OVH Squats
20 PVC OVH Lunges
20 Push-up
30 Sit-up
30 DU/ 90 SU

Snatch worked to 60lb Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

WOD: Annie
50 DU / 100 SU
50 Sit-Ups
40 DU / 80 SU
30 Sit-Ups
30 DU / 60 SU
50 Sit-Ups
20 DU / 40 SU
20 Sit-Ups
10 DU / 20 SU
10 Sit-Ups

9:22 about 30Sec. better then last time.

Jan Hedman 01-28-2017 09:02 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick, i will. Took easy also today.
Flu's quite much around at before/after christmas time usually here. We had around christmas time also, but then i did not got it...ate a "forkful" of sauerkraut, garlic clove and one apple -mix once or twice a day, should have continiued... :)
Today:
Bike 15min
At a pulley apparatus 4ciriuts of
10reps each:
"standing pullovers"
Rear delt row
Shoulder press

Leg raises (dip/leg raise rack)
4x10reps
Close grip bench press
5reps: 40kg (88lbs),50kg (110), 60kg(132), 70kg(154), 80kg(176), 90kg(198) 3x100lg (220)
French press
4x10reps (50lbs)
Close grip lat pulldown
10reps 40kg,50kg.

Cliff Miller 01-29-2017 12:18 PM

Re: Over 50 Crossfitters Sign In
 
jan.....that mixture sounds horrible....but if you don't get sick then it is worth it.... i guess :D

my wife is the more health conciensis of the two of us and she still got real sick this year...i told her...see you treat your body like a temple and i treat mine like a tent and i did not get sick.....

friday at the gym .... first full day of classes in the fully functional new gym.....the atmosphere was different than the other one....i had a bad day and forced myself to go ... ended up doing a 45 lb rihno walk to the beer store for an 8 pack...it was along the 800 m. route :rofl:

got back rowed for a bit, squated for a bit, did some good mornings and the coach for the xfitters passed out some ciders she had stached while they were doing the end of their work out.....we the xfitters and powerlifters had a great to the end of the week just unwinding.....

today

speed bench red band 110lbs 3n/3m/3w

bow bench 5-5-5-5-5 145-165-185-205-215

seated m. mag row 3x6 90 lbs

2 x 20 15 lb front plate raise

100 red band pull apts

100 incline pushups

1 hour dog walk

Bill Hoogsteden 01-29-2017 01:28 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on those AMRAPs, Patrick! Hope your hip is good! (Hip issues are my family ailment!).

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 75#
3x10 @ 60#

10 1.5 Pood KBS

Bill Hoogsteden 01-30-2017 06:55 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Wow! That sounds interesting! (Of course I came up with the sauerkraut sandwich when I was in scouts!! :rofl:)

Cliff, Hope you are feeling better.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got one)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3-3-3-3-3 OHS
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3)

Then...

7 min AMRAP:
3/3, 6/6, 9/9, 12/12, ... Reps

95# Power Snatches
Ring Dips

Made it to 5 Snatches in the 4th round, 41 reps.

[I]This was a hang onto the bar WOD. I was only able to do that on the QST round. Still, it was a good WOD.[/I]

[B]Evening:[/B]
1 mi dogwalk

5 Pull ups

Back Squats:
5 @ 190#
5 @ 220#
22 @ 250#
5x10 @ 145#

Cliff Miller 01-30-2017 08:52 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill .... today was a great day at work....

sometime after labour day i started a downward spiral.....to much work, not enough fun....right after xmas my wife said to me..."you better get your head out of your a## cause you are getting very miserable to be around" so i went the dr. i was diganosed as having mid range depression and was put on 10mg of an anti depressant...it took a bit of time but has made a world of difference for me...i just got my dose upped to 15mg and we will see what happens.....looking back at the last few months i was miserable to be around....to her, my staff and my customers....the only place i was really happy and i had to work to be happy there was the gym.....

tonight....5000 m row....25 minutes....nice and easy pace.....100 large green band good mornings....1 hour dog walk......rest....less than 48 hours to the marathon row....

Jan Hedman 01-31-2017 12:38 PM

Re: Over 50 Crossfitters Sign In
 
Nice work gents!
That cider-thing was nice Cliff...hope the medicines help you and you get better...hmm..did they test your testostereone levels?? "male pms"..
Can have similar symptoms you described when we men get older...

Jan-30:
Lying leg raise -> Renegade row
Lying leg raise
15 reps x 6
Renegade row:
5reps, 5/6kg Db, 5/12kg Db, 5/24kg(1,5pood) Kb x3

AMRAP 10min:
SquatHighPull with KB
5/32kg (2pood)
Alt.Db Upright row
10/12kg (ca27lbs)
2 pullups (underhand grip)
=7 rounds 5SqHP 6Db alt Up.row

Today:
Free Squat -> Bent over row
10reps x 4
Bent over row with Db's
15/6kg 10/12kg 10/24kg Kb 5/32kg Kb

AMRAP 10 min
10 Free Squats
Bent over row with Kb's 5/32kg (2pood)
=12rounds
Floor press with Kb's (count of 1,2 at low position)
5/24kg (1,5pood) x 10 1min rest between sets.

Bill Hoogsteden 01-31-2017 07:03 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, What I said before goes double! You'll be in our thoughts and prayers. Good luck with your marathon training!

Jan, Nice AMRAPs you've done there!

[B]WU:[/B]
10 10 SUs with a DU attempt (got 3)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with a 30 second rest between sets

[B]WOD:[/B]
For time:
1 mi run
100 Burpees (Yay! Burpees!!)
1 mi/1600 m row
100 KBS, 1.5 Pood, Russian

~9:55 for the run
~14:55 for the Burpees (Yay! Burpees!!)
~8+ for the row
~6:45ish for the KBSs

39:59

[I]2 to 4:44 clipped off my last attempt on this almost 2 years ago depending on which log I took! :pepper: This still was a slog. But I think I paced myself better this time around. And it felt better.[/I]

[B]Evening:[/B]
Bench Press:
5 @ 100#
5 @ 115#
21 @ 130#
5x10 @ 75#

Cliff Miller 01-31-2017 07:20 PM

Re: Over 50 Crossfitters Sign In
 
thanks guys....jan...this is not the first time i have dealt with depression...it is the first time i am really talking in public about it however......i took the same test each time and pretty much the same result....i have had the same thoughts however

tonight

easy 2000 m. 9:13

100 large green band good am

3 x 15 15 kg kb swing

15 minutes flopping around on the floor on the foam roller, lacross ball and other implanment of pain

24 hours from now we should be about half way through our epic row

will post results tomorrow night....if i am still alive....:rofl:

thanks for the support!!

Cliff Miller 01-31-2017 07:37 PM

Re: Over 50 Crossfitters Sign In
 
thanks guys....jan...this is not the first time i have dealt with depression...it is the first time i am really talking in public about it however......i took the same test each time and pretty much the same result....i have had the same thoughts however

tonight

easy 2000 m. 9:13

100 large green band good am

3 x 15 15 kg kb swing

15 minutes flopping around on the floor on the foam roller, lacross ball and other implanment of pain

24 hours from now we should be about half way through our epic row

will post results tomorrow night....if i am still alive....:rofl:

thanks for the support!!

Bill Hoogsteden 02-01-2017 05:47 PM

Re: Over 50 Crossfitters Sign In
 
Good Luck Cliff!! Kick@$$ and take names!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
5 bear complexes (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, 1 Back Squat, 1 Push Press) 135 lbs
225 SUs (75 DUs)

36:42

[I]I clipped 2:33 off my last attempt on 3 Feb 2016! :pepper: It felt tough but better than last year! [/I]

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 02-01-2017 09:50 PM

Re: Over 50 Crossfitters Sign In
 
well i survived the 42,195 m. row

3:20.08 :pepper::pepper:

don't feel real good.....cramped at around 20,000 m. and they came and went for the rest of the row.....the last 1,200 were the worst and i was just hanging on....once it hit 500 i knew i would make it

one 10 hour day at work and then 10 days in mexico

keep up the great work guys and i will be back mid month

Patrick Tonge 02-02-2017 10:06 AM

Re: Over 50 Crossfitters Sign In
 
Clif- Hang in there Bro, You got this!! We're here to support!!! Have fun in Mexico!!!

2/01/2017 Wednesday
Left hip still hurting, so taking it slow and easy. Did my Yoga session Wednesday night More breathing and got introduced to a couple of new "poses" :D

Bill Hoogsteden 02-02-2017 06:17 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, AWESOME!!!:pepper: Enjoy Mexico!!

Patrick, Hope your hip feels better!

[B]WU:[/B]
.5 mi run
10 10 SUs with a DU attempt (got 7)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pull ups with 30 seconds rest between sets
10 Reverse Plank shoulder rolls in both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
EMOM 10 min 2DL, 275#

Then...

21-15-9

HSPUs
30" Step ups

8:08

[B]Evening:[/B]
1 mi dogwalk

10 Pull ups

10 1.5 Pood KBS

Dead lifts :yikes::
5 @200#
5 @ 235#
6 @ 265#
5x10 @ 155#

Jan Hedman 02-03-2017 01:43 PM

Re: Over 50 Crossfitters Sign In
 
Feb 2:
Full gym,spoiled my plans...
Bike 10min
wu
front raises
side laterals
few sets with light weights

Close grip BenchPress ->Shrug's behind back
Close Grip Bench
5 reps:
40kg,60kg,80kg,90,90,90kg (200lbs) 60kg
Barb.shrug's behind back
10reps
40,50,60,60,60,60,60,40kg
Barbell FrenchPress
30kg:12,12,9,5 reps

Consept row 10min: 2313m

Cliff!! Congrats, awsome rowing! How do you feel afterwards? soreness or any kind of stiffness?
3:20 on rowing is one hell of a session...

I tried the half marathon today for the first time and it took me
1:41:46 and i can honestly say that with todays condition i would not have
gone thru a full marathon... so hats of for you Cliff!
Patrick, hopefully your hip is going to be better, sucks when something is hurt..
Nice workouts Bill !!

Bill Hoogsteden 02-03-2017 07:36 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Awesome WOD! AND a rowing marathon to boot! You are in total beastmode, my friend!

1 mile dogwalk :brrr:

10 Burpees (Yay! Burpees!!)

10 Pullups

10 1.5 Pood KBS

Shoulder Press:
5 @ 80#
5 @ 95#
6 @ 110#

Alden Hingle 02-04-2017 09:15 PM

Re: Over 50 Crossfitters Sign In
 
Great work, Guys!

@Patrick - Very sorry to hear about your father-in-law. My condolences to your family.

@Cliff - Hang in there; we are rooting for you. Enjoy your time in Mexico; that should be a great break. Agree with Jan's comment about getting your testosterone checked. You might also consider vitamin D supplementation. Numerous articles on the web about relationship between low vitamin D and depression. Mercola, Vitamin D Council, Dr. Weil, etc. Given where you live, you aren't getting any from the sun these days. I know that for sure since the sun only just got high enough on the horizon a few days ago to get vitamin D here in CO.

For those of you who remember him, JT Kalnay died a year ago. I got a reminder today from the tributes website where we were able to offer condolences to his family.

The sore throat and bad headache from last week turned out to be a sinus infection. The good news is that I only missed two days of skiing. 18 days on the slopes so far and have skied at five different resorts. The lessons have been very helpful. I'm learning how to use technique instead of leg strength to move around the mountain. As a result, I'm a lot less tired at the end of the day. Jan was less than amused the other day when I told her I wanted to do another run after we finished our lesson. :)

Patrick Tonge 02-06-2017 02:46 PM

Re: Over 50 Crossfitters Sign In
 
Jan- You are in BEAST MODE doing a 1/2 Marathon on the Rowwer!!! I've yet to try 10K. I spent the past Satuday being a Judge as our Box had its 1st Competition. That is we had paying customers doing a 4WOD Comp. It was cool and at the end of the day I was so tired I thought I had done the Comp.!! Each was 2Min long with only 2Min. rest between each round. So 37Min each. I think I judged 7 Teams. I was there from 7:30am to 5pm.

Bill Hoogsteden 02-06-2017 06:51 PM

Re: Over 50 Crossfitters Sign In
 
Alden, Thanks for reminding us of JT! He was awesome! RIP

Patrick, That competition sounds like an great event!

[B]WU:[/B]
500m row
10 10 SUs with a DU attempt (got 1)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9

HSPUs (Belly to wall)
C2B Pullups

800m run after each round

27:56

[I]Clipped 2:10 off my last attempt of this one on 8 February 2016! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

10 Pullups

Back Squats:

3 @ 205#

10 1.5 Pood KBS

3 @ 235#
22 @ 265#
5x10 @ 145#


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