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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Tim Randall 10-22-2010 04:44 PM

Re: Over 50 Crossfitters Sign In
 
Pat,

For sure the Air Squats are the ticket to mobility and strength.:D
Question: Following KS's talk on the squat and working to bring feet closer together (pointing straight ahead) and working on low position, with knee's tracking outward/weight on heals I find that I get an "impingement" in my hip at about 10:00 and it tends to stay there while in the low position? (doesn't feel like a muscle (is this a good thing to continue to do)?:shrug: I also tend to have my feet a little wider than my trainer likes in the squat position (DL, BS,FS Thursters etc.) I am wondering is this a "situation caused by bone structure" or tight/short hamstrings/quads, abductor etc. muscles??:shrug:

10.22.10
WU:
25 air squats, 25 GHD sit-ups, 10 scarecrow/2.5lbs, 15 BS 45#

BS-strength challenge-125x20 (1/2 way through the process) and today was great! (keep same rythm an all reps and felt strong throughout!) :)

(Right shoulder still really sore-Icing as I type

HAVE A GREAT WEEKEND FRIENDS!

Bill Hoogsteden 10-22-2010 05:51 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Tim Randall;858151]Pat: Ditto on the Mwod squats! And we thought that just getting down to the medicine ball was good enough? The first time I "shot my leg out" into the pistol position I fell on me arse! ...[/quote]
Tim - you're a better man than I! :rofl:

Pat - Tried to do the 10 min squat, was only able to hold it for the 1st 1.5 min. and the last 2 min. (And that was brutal! :ranting2:)

I have to say that squats we do in CrossFit have REALLY diminished the amount of knee pain I have had! Keep it up!

Deb - What? No weighted vest Burpees! (Yay! Burpees!) ;)

[B]WU:
[/B]4 rounds-
10 push ups
10 air squats

(each round we had to increase the height of our feet for the push ups so the last round we were almost doing HSPUs.)

[B]WOD:
[/B]
5 rounds-
Dead lifts, 3 reps/max reps HSPU
225#/11, 245#/10, 265#/11, 275#/9, 275#/7 “Spiderman HSPUs”

[I](Felt good about the deadlifts, though my hammies & glutes were feeling it!)[/I]

Gonna participate in my box's 30 day Burpee (Yay! Burpees!) challange in November! Woo Hoo!

Pat Quigley 10-22-2010 10:33 PM

Re: Over 50 Crossfitters Sign In
 
Bill and Tim, it is really hard to hold the bottom of a squat for extended time. That's why I decided to do 30 sec down and 30 sec. up. After a few days though it is getting easier and I notice that my knees are less stiff in the morning on rising. I believe Kelly S. when he says that this is not shearing the meniscus. I keep imaging all those third world people in squat position enjoying a meal!

John Burch 10-23-2010 11:59 AM

Re: Over 50 Crossfitters Sign In
 
10/22
WU
3x20 BE
3x10 reverse hyper @ 50
3x15 K2E

SQUAT
10x135
6x185
2x215
2x265

AMRAP 15:00
60 jumprope
15 lunge
10 burpee

6 rounds 60 jumprope 15 lunge 5 burpee

10/23
WU
3x20 BE
3x10 reverse hyper @ 50
20 GHD situp
clean
135
185
F195

Team WOD 4 man teams each man in our group
60 snatch @ 65
60 K2E
60 20# wallball shots

m/56/180 CrossFitChesterton

Pat Quigley 10-23-2010 12:41 PM

Re: Over 50 Crossfitters Sign In
 
Wendler Wave 1, cycle 2 OHP: 5X 114,135,150(8R).

Crossfit Lifetime Fitness in Tempe. Tire flip outdoors. This was a contest. However, I was the only contestant!:shrug: Flipped it for roughly 400 y. Did a few on the biggest tire. I'll post some j pegs later. I'm trying to figure out how to download from my cell (Android Incredible-----anyone w. advice, let me know). The contest was held by the front door of the gym. Surprised that more people did not join. Both trainers who organized the contest run "Boot Camps" and acquired the tires for the classes. So maybe next time there will be others who are a little more adventurous.

Tim Randall 10-23-2010 04:17 PM

Re: Over 50 Crossfitters Sign In
 
Pat, I thing you must be right as after a solid week of doing these squat workouts (to depth I didn't think possible and forcing the knees out at the bottom, I was able to squat more weight and DL more and I have "0" soreness in the knees! (only soreness is in my hip) and I don't think it is anything but "good".

Sorry for off topic but I just hope everyone gets out and votes this month and truly votes their values and that each of usTHINK hard as to what their vote means to the continuation of of this GREAT COUNTRY!

Went to a Celebration of Free Enterprise Day last night!--spent over an hour of the program honoring our Service Men and Women that are serving and have served to make it possible for all of us to BREATHE FREE, LIVE THE LIFE WE CHOOSE TO LIVE AND raise a family that will be able to do the same!!

Rest day today: (continue Shoulder Rehab movements and squat stretches
and carve punpkins with the grandkids (doesn't get better than that):pepper:

Jeff Kilinski 10-24-2010 05:52 AM

Re: Over 50 Crossfitters Sign In
 
Was traveling last week. Couldn’t squeeze in much.

Thursday, Oct 20th

Hotel WOD. AMRAP After check-in and before client dinner

40 air squats 30 sit ups 20 push ups 10 DB presses, 4 rounds


Saturday, Oct 23

Took my 12yo son to the park district gym

Shoulder Press 5-5-5
95 lbs, 105 lbs, and 115 lbs(2)

Back Squat 5-5-5
135 lbs, 165 lbs, and 185 lbs

Weighted Pull-up 5-5-5
25 lbs, 25 lbs(4), and 20 lbs

John Jaeckel 10-25-2010 06:18 AM

Re: Over 50 Crossfitters Sign In
 
Me traveling, too. Did what I could w/o time/gear.

10.23.10:

100 flutter kicks (4 ct.)
100 squats
75 pushups

10.24.10:

Run 3.5 miles

Pat Quigley 10-25-2010 03:25 PM

Re: Over 50 Crossfitters Sign In
 
John and Jeff, interesting travel WOD's. There's a file of travel WOD's on the main site somewhere.

Mobility WOD before work.

Wendler1, Back Squat 5X 205,245,275 (8R).

Monday 101025

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Used 135#for Cl&J. Finished 10 or 11 rounds in 14:15.

Bill Hoogsteden 10-25-2010 06:11 PM

Re: Over 50 Crossfitters Sign In
 
If you are interested in Traveling WODs, here are a couple from the Wright-Patt box: [URL]http://crossfitwrightpatt.com/?page_id=59[/URL]

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

3X10
-Abmat sit ups
-"Spiderman" Hand Stand Push Ups

[I](I was REALLY tired & breathing hard after the Warm up. Kind of freaky & upsetting.)[/I]

[B]WOD:
[/B]
3 RFT:50 air squats (touching the wall ball)
21 Ring Dips
5 15 foot Rope climbs

34:10

[I](Brutal! I was gonna quit at the 2nd of the 3rd round rope climbs. Then I said to myself, "Whiskey Tango Foxtrot!" & pressed on! At least I wasn't the last one done! Though my right elbow is REALLY SORE!:ranting2: Got to ice it before shoulder presses tomorrow!)[/I]


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