Re: Over 50 Crossfitters Sign In
 

Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=William Hoogsteden;985589]Valarie - Glad to see you back! Been thinking about you (especially during my headstand to "frog" & back attempts!) Awesome job![/quote]

Thanks! Been here .. just not posting. Crazy busy of late, but it doesnt keep me from my box. In the 4+ months since I started CF, Ive missed one training day. Yea .. Im dedicated!

:pepper:

Re: Over 50 Crossfitters Sign In
 

9/29 WOD
”Grace”
30 Ground to Overheads for time (135#/95#)

Holy crap, this Crossfit stuff really works! Grace is a WOD I have been dreading. I was uncertain if doing it as Rx’d was possible for me. On the other hand, I have done more than 135# as a clean and jerk, so I rationalized that I could do it, but it would take some time. My goal was to do it in less than 15 minutes.

The first time I did Grace was about two years ago, when I did it at 95# in 8:42. The next time was in March, 2010 for the Grace challenge trials, 7:45 at 105# with full squat cleans. The most recent time was in May, 2010 for the Grace challenge finals, 6:23 at 105# with full squat cleans.

7:09 as Rx’d! :pepper:

We did not do full squat cleans, which saved some time, but I was up 30# over last time! Over the last week or so I have finally been getting enough sleep and have been eating clean, all of which I’m sure contributed to score I am totally proud of.

Christina also took Grace on as Rx’d, and put up an awesome performance!

Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Houghton;990567]Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.[/QUOTE]

I second this. I am taking between 3-4 grams of Omega3's daily. I get mine at Costco and take between 10-12 pills...that's about 3600mg of epa, dha and other 3's.

A month ago, when I loaded up on fish oil pills at Costco (they were having a sale, $5/bottle of 400) I also bought a Costco supply of generic Alleve. Almost through my first bottle of fish oil, haven't opened the Naprosyn. Last night, after a hard deadlift session, I took a naprosyn....rare event where previously it was 2-4 a day.

Re: Over 50 Crossfitters Sign In
 

You guysre like a bunch of energizer bunnies. And nothing but PRs for the Claw lately... nice work!!

[B]9_29_11 Thursday[/B]
Ugh legs sore from pulls the other day/weather system, dog kept me up ALL night afraid of storms.

Warmup (he said, no I should NOT use the C2 to warmup)

[B]Power Clean from Hang Above Knee[/B]
35kg/4 (2)
42kg/4 (2)
looking for speed here. Told me, when you do these right its breathe at the top, THEN hang and explode. So far, so good.

[B]Snatch[/B]
25kg/3
30kg/3
35kg/3 (4)
Something felt off, I didn't have any misses and I could feel my leg pull distinctly but it felt like off the floor was too slow or something. Coach said, NO! - not for me; my height and leverage need to be PATIENT off the floor. Again told me just do what he says, he's coaching/programming for my weakness et al. He's the schools strength & conditioning coach, so he was coaching the basketball team, and Rito told me I wasn't getting my hips thru, so even tho pulling the bar in it felt forward to catch.

[B]Snatch Pull + Snatch[/B]
35kg/2+1 (3)
Damn, Im assuming Nick programmed this on purpose.
This combo fixed the whole thing w/the 2nd pull and hips thru. Much better and wow!

[B]Backsquat[/B]
35kg/5
45kg/3
55kg/3 (3)
These weren't that great at 55, not much of a bounce. I think just tired.
[B]
Snatch Push Press[/B]
30kg/4
35kg/3 (4)
no big, told me dont point my elbows back, and again, speed.

Re: Over 50 Crossfitters Sign In
 

Valarie - I know what you mean about being busy!!

Deb - Ditto on the Claw's PR's (Way to Go, Jim!!)

[B]WU:[/B]
400m run

2 x 10
-Push Ups
-Squats
-GHD situps
-20# Wall Balls

10 PVC pass throughs

[B]WOD:[/B]
1-1-1-1-1-1-1 Thrusters
125-135-155-165(f)-160-165(f)-155(f)-135

[I]These were Thrusters from the floor, i.e. we had to Clean them! (This week has had A LOT of Cleans!) That was the limiting factor. While I didn't set a Thruster PR, I WAS able to Clean 160#!! :kicking0:
I had been having a mental block about Cleaning above 155! I need to work on speed & position Like Deb says & the weight will come!
The good thing is that Thrusting 160 felt easy! PRs to come!! ;)[/I]

Re: Over 50 Crossfitters Sign In
 

Classic back workout: 4 sets of machine reps with 4 45 lb plates; 4 sets of bent over dumbbell rows 10 reps at 100 lbs; 4 sets of close grip pull downs at 240 lbs x 6 reps; 4 sets of cable reverse flys.

WOD: Snatch 1-1-1-1-1-1-1[/B][/U]:

This was the second time I've tried the snatch and with no instruction. It was absolutely stupid to try to go heavy. 65-95-100-105-110-115 (failed and re-injured my elbow. AGAIN!)-95-95.

Will not do this again until I learn how to snatch properly. Need to join a box.

Biceps workout, trying to force blood back into the elbow area.

Re: Over 50 Crossfitters Sign In
 

yesterday

deadlift with 2 20lb chains draped over bar

285-325-scratch 385

on the up side however i was able to bring my lifting belt in another notch. thats 3 notchs in 3 months. maybe i will be able to buy that new speedo for our week in mexico in january after all. :rofl: just kidding

then 20 min amrap

4 20 lb dbell shoulder press
8 12 kg kb swings
16 green banded good mornings

17 2/3 rounds

today

pack 12,000 feet of drywall (about 18,000 lbs) myself and 2 other 25 & 30 year old guys

then at the gym

lined up both the prowler and a 300 lb tire. 400 m distance. time ended when both tire (flipped not rolled )and prowler crossed the finish line.

20:08

Re: Over 50 Crossfitters Sign In
 

[QUOTE]This was the second time I've tried the snatch and with no instruction. It was absolutely stupid to try to go heavy. 65-95-100-105-110-115 (failed and re-injured my elbow. AGAIN!)-95-95.

Will not do this again until I learn how to snatch properly. Need to join a box.[/QUOTE]

sorry to hear that, you hurt it in the catch?? Maybe find a box giving an oly cert. or take some lessons w/an oly coach?
(My coach has been hollering at me, not to look at others, not to read about it, just do what he says, otherwise i incorporate stuff thats not good for my leverages and he spends weeks programming to correct and Im finally starting to understand that.).

So take this w/a grain of salt from slowest snatch in the world :rolleyes:: you might try them from the hang, or off blocks. Off the floor/1st pull is just pulling your knees back, till you look like a female cat in heat (sorry for the weird description but yes, really! you'll feel ham tension & need a BIG back arch chest up) and the bar is close to you; from that hang, extend HIPS UP and finish; your arms don't DO anything they just hang loose till catch, your lats is what keeps the bar into you. And for elbows, you dont want to grip the bar w/elbows facing behind you. they need to face OUT, it makes getting under/the turnover much easier.

Re: Over 50 Crossfitters Sign In
 

Thanks Deb. I'll try again when I stop whimpering from the pain.