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Michael Stiles 01-16-2011 06:50 PM

Re: Over 50 Crossfitters Sign In
I turned 50 on Friday and I am signing in for the first time. I have been going to Orange County CrossFit for about 6 months and currently doing 5 WODs per week. I started CrossFit in pursuit of greater strength, conditioning and flexibility for Brazilian Jiu Jitsu. Big ticket goals for 2011 are to improve my upper body strength so I can do pull-ups unassisted and then move on to kipping, HSPU, rope climbs etc. and eventually a muscle-up. At the same time eat much cleaner (almost Paleo) and get body fat down from 19%.

[B]January 14[/B]
"Filthy Fifty"
Substituted tuck jumps for double-unders.

[B]January 15[/B]
7 rounds
7 DB burpee thruster 20lbs
7 Pull-ups (band)
[U]Cool down[/U]
25 GHD sit ups
25 GHD back extensions
Front squat 3-3-3

Pat Quigley 01-17-2011 03:26 PM

Re: Over 50 Crossfitters Sign In
Welcome aboard to all the newcomers. Congradulations you made it this far!

Mobility WOD: groin, hammies, quads.

Decided to take the advice from one of the Wendler faq's about how to handle lay-off due to illness. I went back to the start of the last cycle I completed. \\

Back Squat: 5X 180, 235, 280.

Five rounds for time of:(scale)
10 Wall climbs(5)
10 Toes to bar(5)
20 Box jumps, 24" box(step ups)
13:47. This really left me gassed.

Jim Cordes 01-17-2011 04:18 PM

Re: Over 50 Crossfitters Sign In
1/14 Workout.
Skied 20 runs at Mammoth. :kicking0:

1/15 Workout.
Skied my legs off with Bowers. :kicking0:

1/16 Workout.
Skied in a pretty shaky and hungover condition with Bowers. :shrug:

The Claw

Deb Weber 01-17-2011 05:43 PM

Re: Over 50 Crossfitters Sign In
Hi [B]Mike![/B] [B]Claw[/B] sounds like you're having a blast!!

[B]01.17.2011-Monday-Day 1[/B]
Warmup: Row 500, squat, lunge, et al, shoulder mobility & stretch

For time:
50 box jumps - 20" box
40 burpees
30 kettlebell swings - 32kg (24kg) American
20 ghd sit-ups
10 pull-ups
Perform 5 deadlifts between each movement, and after the last movement (WOD ends with deads)
Men's rx'd= 275#, shedkickers= 3 reps @ 315#
Women's rx'd= 155#, shedkickers= 3 reps @ 185#
[B]12:22 185#[/B] Shouldve gone with 205?? Or done 5 reps. I like these WODS - throw a barbell in and its ok!!!
Props to Marc & Rich hoisting the big boy bar 315#... they paced me, Rich beat me by 45 sec and I beat Marc.....but he had a much more challenging weight!! :) the guys are so strong! KB swings always trash me.

John Burch 01-17-2011 06:54 PM

Re: Over 50 Crossfitters Sign In
Welcome everyone!!
I love the WODs your getting in Claw
Took a few days off fighting off a cold
1/17 WU
3x12 GHD back ext
4x10 reverse hypers @ 60
3x20 K2E

Good mornings
Back squat 3x6@135
WOD 10 sets
1 round Cindy
95# Snatch
Starter failed to start timer :rofl:


Jim Colby 01-17-2011 07:49 PM

Re: Over 50 Crossfitters Sign In
Claw, I'm jealous! I love Mammoth. I'm going to Utah on Feb. 3 and can't wait. John, looking good on those deads!

[U][B]January 17[/B][/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.

Cliff Miller 01-17-2011 07:59 PM

Re: Over 50 Crossfitters Sign In
good work all.

jim...we are a small town (15,000) with a very close tight group of people who give freely of their time to help others.

i have been organizing a mountain bike race here for the past 16 years and have had a group of about 40 friends/people backing me up for all those years working on this event throughout the year. and then on the weekend of the event we have about 300 friend/people helping out.

if it means me not being able to participate in an event under dr.s orders i will be involved supporting those friends who have supported me in what ever way i can.

we truly live in a unique little place.

what a rollercoaster of a day. saw the surgeon at 8 a.m. the shot worked, got my range of motion back was told i would be called in the afternoon with a time for fridays surgery. and "oh by the way. no upper body crossfit work for 3-6 months."

4:30 p.m. phone call from the dr.s office. can you come in wensday for the surgery? sure what the hell.....

went to the box frustrated.......90 lb sled drag 1000 meters.....22:12

felt better after that......

Michael Stiles 01-17-2011 08:34 PM

Re: Over 50 Crossfitters Sign In
[B]January 17[/B]

Row 1000m
Movement prep
2 rounds
10 KB pass-throughs 35lbs
10 Good Mornings 45lb bar
10 ring pull-ups
10 sumo squats 45lb bar

95lb squat clean (135lbs Rx)
Ring dips (band)

Problems with wrist flexibility and speed getting elbows forward and dropping under the bar into the squat position. I do much better and heavier with a power clean.

Tim Randall 01-17-2011 08:44 PM

Re: Over 50 Crossfitters Sign In
Hello Friends,

I don't think I have posted since the day after Christmas? APOLOGY IN ADVANCE) for this lengthy post!:o

In one of my last posts I mentioned I was still being nagged by sore shoulder and lack of upper body mobility. I as well mentioned I was considering getting professional medical help.

I have as a part of my 2011 goal setting I made a detailed account of my 15 months of CF participation, PR's and as well evaluated the areas that I was still scaling due to lack of mobility or inability to move the weight, or perform the move without compromise to form.

I pretty pleased with my lower body strength and mobility (aside from my left ankle and tight ham strings.

I went to a highly recommended Physical Therapist requesting that she give me a detailed evaluation in the areas of my concern and bring to my attention anything that she was able to find that was limiting my progress?
What was found was quite revealing (and as well encouraging!)
1) My ROM in my Neck was in both vertical and horizontal restricted to less than 50% (cervical spine lacked most all curvature, causing my head to be at a minimum nearly 3" forward from optimal for proper weight distribution

My Left scapula was nearly 4" rotated upward and out (causing the sever impingement) that has caused the pain and lack of mobility in overhead lifts!

Both shoulders are rotated forward in access of 3" from optimum vertical posture (lack of Lumbar Curve and rolling of Thoracic spine. (Back, traps and abdominal muscles very strong but strengthened in an elongated state. Jointly we concluded that the conditions were caused by my self induced limit of ROM due to the compressed condition of my L5-6 vertebrae (some 40+years ago and than my decision to "get strong" without regard to my "posture" being poor". (live and learn)

I won't go into the details of what I am doing to change this but suffice to say It is a lot of repetitive stretching work (in addition to the Mwod) routines I have been doing (now increased)

The good news is she saw no reason that I couldn't continue my Cross-fit activity as long as I don't over extend in the areas that are impinged and that I stick with the rehabilitation work daily! She was confident that I could with correct my spinal curve, and scapula

I have cut my CF workouts to 4 days per week with 2 rest days (continuing to stretch those days and rowing at home) As well I am continuing to ride my MTB/Road Bike as the weather permits.

I did make a new "Weighted Pull"-up Pr this last week of Body weight ( 178) 5lbs over last years weight plus 63lbs. and as well I have started running again with a goal to run my first 1/2 marathon on April 3rd and to finish with a pace of 9:30m/m.

thanks to all of you for continuing your inspirational work ethic and I look forward to 2011 being my recovery year and one of great Joy!!


Jeff Metzger 01-17-2011 09:20 PM

Re: Over 50 Crossfitters Sign In
Many thanks for the welcoming posts!

Deb, I knew Red Barn was moving to somewhere in Sparta from Netcompton or Slamhope or whatever town that is just off the circle. Did you start out with Pat at the original location? I know him from his Black Bear Fitness days.
I'll have a decision to make once my on ramp is done in MoTown; either continue on there with people I've known for years and a 45 minute commute, or start up again with Red Shed in Sparta and about a 10 minute ride. Hmmmm...

Ok, todays workout: New Movements, Rope Climb and Kipping Pull-ups.
Still don't have the strength to do even 1/4 full hang p/u. Got the kipping groove two or three times where I felt the pop but just couldn't finish it.
I got up the rope fine in training, then choked in the WOD and had sub those things where you lay on the floor and pull yourself up three times.

WOD 1.17.11 Monday

1 rope climb (choked)
20 swinging jumping p/u
5 medicine ball squats
10 swinging jumping p/u
10 med ball squats
5 swinging jumping p/u
20 med ball squats
1 rope climb (re-choke)

4:13, middle of the pack

Afterwards did some remedial climbing with my son. I switched wrap legs and just scurried up, tapped and lost the rope wrap on my legs so was just lowering with my wearyscrawnyarmsfadinggrip and slid, just a bit, but enough to burn my left hand salute finger and lose some skin. I wore the tape hopehome like my red badge of courage.

So. Much. To. Work. On. Got some woody bands coming tomorrow as long as the snow/sleet/freezing rain and ice doesn't keep the postman inside.

Just want to say I'm starting to feel positive differnces in my body and energy levels. Moving close to Paleo and that REALLY makes a fast dramatic change. And that I'm very lucky to have my son as part of team coaching this group of highly competetive road and mountain bike racers that Ive glommed onto, thanks Mike!

Simple goals: 10 pull ups, bench press my BW, do one muscle-up.

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