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John Burch 05-29-2011 06:21 PM

Re: Over 50 Crossfitters Sign In
 
strong bench work Jim and thats a cool avatar you got skiing out of the trees

sprint training
6x90
6x80
6x70

one more day off work tomorrow hey hey!!

m/56/180

Deb Weber 05-29-2011 06:24 PM

Re: Over 50 Crossfitters Sign In
 
[B]5_29_11 Sunday[/B]
rest day

100 Pushups (not timed)

Jim Colby 05-29-2011 07:53 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Burch;942001]strong bench work Jim and thats a cool avatar you got skiing out of the trees

m/56/180[/QUOTE]

Thanks John! That pic was from an epic week at Big Sky Montana. 60" of snow in a week. We were skiing thigh deep pow.

[B][U]May 29[/U][/B]
Resting HR 54
6 mile run (untiimed). Includes warm-up and warm-down and timed 5K in the middle of it at the high school track. 5K was in 23:12 (outdoor PR by 22 seconds, HR avg 151, max HR 164).
DH Pull-Ups (1 sec pause at bottom, 5, 5, 12)
Stretched

I was hoping to get sub-23 today, but it was hot, humid and windy and I'm feeling kind of tired with all of the training so I'm ok with the time. My HR
averaged 151, so that tells me I could have pushed it a bit harder, although it didn't feel that way at the time. Interesting that I did a 22:43 on a treadmill at 1% grade, but am having a hard time cracking 23 minutes at the track. I think to be equivalent to running outdoors the treadmill slope should be 1.5-2.0%. Otherwise, you're running downhill. I'm starting to measure my resting heart rate at the beginning of each day to gauge fatigue. We'll see how that goes.

Cliff Miller 05-30-2011 11:09 AM

Re: Over 50 Crossfitters Sign In
 
my legs were still sore yesterday morning.

went to the western canadian regionals for the crossfit games yesterday. wow what an inspiring group of people there. mind you they were all in their mid to late '20s maybe early '30s for the oldest and all the guys were under 175.

we could not believe how fast some of them were wod #6.

jim i think the dogs were more tired than we were yesterday. the 3 year old rottweiler did not even want to get up to say good by in the morning. also if you want epic powder come to whister. 10 feet in 10 days a few years ago. i remember wiping out on my snow board and looking up at the top of the snow and thinking to my self "i hope no one comes along and skis over top of me"

Deb Weber 05-30-2011 11:10 AM

Re: Over 50 Crossfitters Sign In
 
[B]5_30_11 Monday[/B]
This was outside on a deck, in the sun & heat. Ugh, cut the workout short. Outside b/c have to stop lifting on concrete.

Warmup

[B]Snatch[/B]
25kg/2
30kg/2
35kg (5)
40kg (5)
43kg (2) (missed first one)

[B]Clean & Jerk[/B]
30kg/1+1
35kg/1+1
40kg/1+1
45kg/1+1 (3)
50kg/1+1

John Jaeckel 05-30-2011 11:12 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;941622]The nation's obsessed with youth. Well...youth, consumerism and boobs!! :p[/QUOTE]

Guilty on the first (and only preserving that small sliver of my own that's left) and third count. :rofl:

John Jaeckel 05-30-2011 11:24 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Colby;941555]If you're consistently setting PRs, does it logically follow that you're getting "younger"? Something to ponder over the long weekend....[/QUOTE]

Jim, This is a great question.

And in some ways, this thread is sort of a non-scientific test case for that question. I guess it all comes down to what your metrics of youth are.

If it's loss of melanin in the hair or collagen in the skin, then I'm most assuredly getting older. If it's flexibility, strength, endurance, feeling "well," then I'm getting younger.

It is possible to reverse damage to organs and possibly even DNA. But we will all ultimately get "old" and die (physically). I do think we (on this thread) have a great deal of control over how quickly we age, and the quality of our lives as we do so.

How much of it is genetics? I think some. I've already outlived my father by 4 years. Yet my maternal grandparents both lived well into their 90s. Genetics gives you a baseline— it deals you a hand and the rest is how you play that hand.

To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, something that keeps you calm in the face of stress, keeps you connected with what it means to be human. The modern world can rob you of that quickly and completely.

The closest thing science has found to a tonic that will make you younger is human growth hormone. A lot of what we do spurs the body to produce HGH at levels that are typical of someone in their teens or 20s. HGH is especially triggered by progressive strength training (so, Jim, the answer to your question, is quite possibly, yes).

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.

John Jaeckel 05-30-2011 11:28 AM

Re: Over 50 Crossfitters Sign In
 
[B]05/29/11[/B]

Wendler 5/3/1, Month 4, Week 4
Dead Lift Day, De-load Phase

WOD
DL
5x135
5x175
5x215

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
6 Chinups w/#3 band (F-7)


[B]05/30/11[/B]

@the Dam

1/4 mile run
120 stairs (up, then down)
Stretch
Uphill Sprints 6x45 yds. (:60 rests)
120 Stairs (up, then down)
1/4 mile walk/jog

Deb Weber 05-30-2011 12:23 PM

Re: Over 50 Crossfitters Sign In
 
95# snatch from today. not that hard, but still stink at this lift!!! shooting my hips and not pulling my knees back today again plus I jump back a little? :( need to work on some kinda consistency, lot of work.
[url]http://borbonedesign.com/5-30_11-95.mov[/url]

Bill Hoogsteden 05-30-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Jaeckel;942179]Jim, This is a great question...

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/quote]

You'll still be doing the Dam Run!! :D

Claw- Nancy is such a NASTY Girl!! Awesome job!!


[B]WU:

[/B]PVC pass throughs
Single unders
Stretching
Squat Holds

[B]WOD:
[/B]"Murphy"

1 mile run
100 Jumping pull ups
200 push ups
300 air squats
1 mile run

1:17:44

With a weight vest (~40#! Chose the Wrench, Claw! ;))

[I]Brutal!! Did the pull ups, push ups, & squats "Cindy" style (20 rounds!)!! Had to go to Jumping pull ups!! Still awful!!

[/I]

Jim Cordes 05-30-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
 
5/30 WOD

"Murph" for Memorial Day.
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run.

53:31 and five torn calluses.

Claw

Jim Colby 05-30-2011 08:40 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;942179]Jim, This is a great question.

And in some ways, this thread is sort of a non-scientific test case for that question. I guess it all comes down to what your metrics of youth are.

If it's loss of melanin in the hair or collagen in the skin, then I'm most assuredly getting older. If it's flexibility, strength, endurance, feeling "well," then I'm getting younger.

It is possible to reverse damage to organs and possibly even DNA. But we will all ultimately get "old" and die (physically). I do think we (on this thread) have a great deal of control over how quickly we age, and the quality of our lives as we do so.

How much of it is genetics? I think some. I've already outlived my father by 4 years. Yet my maternal grandparents both lived well into their 90s. Genetics gives you a baselineó it deals you a hand and the rest is how you play that hand.

To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, something that keeps you calm in the face of stress, keeps you connected with what it means to be human. The modern world can rob you of that quickly and completely.

The closest thing science has found to a tonic that will make you younger is human growth hormone. A lot of what we do spurs the body to produce HGH at levels that are typical of someone in their teens or 20s. HGH is especially triggered by progressive strength training (so, Jim, the answer to your question, is quite possibly, yes).

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/QUOTE]

Here's my view. Our athletic potential does indeed decline with age. I will never run some of the times I ran when I was 18 no matter how hard I train because I was a very competitive and hard working 18 year old athlete. However, most people are so far below their athletic potential as they reach "middle age" that with proper training, they can approach their true "age-adjusted" potential. An age-adjusted potential for a 50-year old is pretty high compared to an out of shape younger person, so by approaching your true potential for your age, you can seem to be truly turning back the clock. And for many people, they are getting physically younger. However, althetic potential does deteriorate with age unfortunately. The good news is that with proper training, we can improve our fitness as we approach our true potential and not get old before our time (which in this country is WAY TOO SOON).

[B][U]May 30[/U][/B]
[U]Early Afternoon[/U]
Swam 5x200M, 10x100M (outdoors, no clock)
Stretched

[U]Late Afternoon[/U]
10 mins jump rope practice
10 mins dynamic stretching
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/12)
Shoulder Press: 10x45#, 3x110#, 3x130#, 2x150#
Stretched

Hit 39 straight DUs during the jump rope warm-up (PR by 8). I thought too much about hitting #40 and missed it. Concentration lapse. Happy with the PR though!

John Jaeckel 05-31-2011 06:31 AM

Re: Over 50 Crossfitters Sign In
 
05/31/11

Wendler 5/3/1, Month 4, Week 4
Bench Press Day, Deload Phase

WOD
BP
5x135
5x135
5x135

CASHOUT
16 Dips
12 GHD Situps
10 Pushups (feet on bench)

These deload workouts, especially on things like BP and OHS are almost ridiculously easy, but the rest is welcome (and I think overall helpful) after the first three weeks of a Wendler Month.

I only went up in BP this month (1RM=257), so my target 1RMs for next month are: DL-355, BP-255, OHS-135 (1RM went "up" to 137 in OHS this month).

Probably next month, I am going to transition to a four-exercise Wendler routine: DL, BP, shoulder press and back squat, which will be more of a load over time.

Jim Cordes 05-31-2011 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Reflections on Murph.

I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.

My Murph experience was marked by the terrible condition of my hands on the pull ups. I tried to file my calluses the night before, but the first callus tore on the 44th pull up. Thanks to KJ who was doing pull ups beside me who had the foresight to have tape, so I did a quick and dirty tape job. I also compensated by moving my grip around, which eventually resulted in five torn calluses. I read Jeff Hallís post regarding his pull ups and the bloody bar; I proudly claim responsibility, but am also embarrassed that I left the event without wiping off the biohazard I left behind.

I started with 15 pull ups, then a set of eight or nine, and then they quickly devolves into several at a time. Sadly, I must say that I did not achieve full pull up standard on all reps. A typical pattern would be I would do two legitimate pull-ups and then a third would not be legitimate, and I would count it or not that depending on how badly my flail was, but my standards were pretty loose by the end.

Competition push ups added another wrinkle. My overall Murph time ended up being about five minutes slower than my last attempt, and I attribute that largely to the additional times taken for the competition push ups, plus the couple minutes or so I spent taping my hands during pull ups. Competition push ups allowed the option of resting on my stomach or up on my knees, and I found that resting in one pose or another for four or five continuous rests, then changing to the other resting pose, was the most efficient. Competition push ups meant that I certainly achieved full depth on every rep, but I probably inchwormed my way up on a lot of them. I noticed when watching Traver that he was able to achieve better range of motion by lifting his hips first during the pushup and then the shoulders followed. I will try this next time in order to do more legitimate push ups. In any event, push ups where where I felt I gained a lot of time. Itís much easier pushing 160 pounds up and down 200 times than what the larger guys had to deal with.

Squats were also an area where I made good. Interestingly, the last time I did Murph, I was able to do long sets, alternating between 10 fast and 10 slow. This time around, however, by the time I got to my second hundred, I was down to doing sets of 10 with occasional sets of 15 thrown in.

The run the following the squats, as usual, was agonizing. The first two laps I was barely moving at all because my legs, particularly my quads, were so tight. On the second lap or so Augie he passed me, and I tried like hell to keep up with him, and did increase my speed, but I was not able to keep up with him. As with my last Murph, the second mile run got progressively easier each lap as my legs loosened up.

I was quite pleased with my eventual time of 53:31.

One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.

Michelle Simpson 05-31-2011 02:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;941145]HA! Reminds me of how concerned the Doc was about how the scar was going to look. I was like, "Dude, I'm pushing 55! My beauty contest days are SO in the rear view mirror!!" :rofl:

[/I][/QUOTE]

Funny that you say this William. After skiing this weekend I was inner tubing with my now grown kids. I laughed so hard at the fact that I'm 48 and was inner tubing and couldn't stop laughing like I was 12. :rofl:

[B]5-30[/B]
40 pull-ups
5 burpees
30 pull-ups
10 burpees
20 pull-ups
20 burpees
10 pull-ups
30 burpees
5 pull-ups
40 burpees
22:37 blue band assisted pull-ups

I couldn't decide if the WOD was harder than I thought or if I'm still fatigued from all those meds. I lived and my hands look like crappola. ;)

Jim Colby 05-31-2011 02:32 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;942510]Reflections on Murph.

I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.

My Murph experience was marked by the terrible condition of my hands on the pull ups. I tried to file my calluses the night before, but the first callus tore on the 44th pull up. Thanks to KJ who was doing pull ups beside me who had the foresight to have tape, so I did a quick and dirty tape job. I also compensated by moving my grip around, which eventually resulted in five torn calluses. I read Jeff Hallís post regarding his pull ups and the bloody bar; I proudly claim responsibility, but am also embarrassed that I left the event without wiping off the biohazard I left behind.

I started with 15 pull ups, then a set of eight or nine, and then they quickly devolves into several at a time. Sadly, I must say that I did not achieve full pull up standard on all reps. A typical pattern would be I would do two legitimate pull-ups and then a third would not be legitimate, and I would count it or not that depending on how badly my flail was, but my standards were pretty loose by the end.

Competition push ups added another wrinkle. My overall Murph time ended up being about five minutes slower than my last attempt, and I attribute that largely to the additional times taken for the competition push ups, plus the couple minutes or so I spent taping my hands during pull ups. Competition push ups allowed the option of resting on my stomach or up on my knees, and I found that resting in one pose or another for four or five continuous rests, then changing to the other resting pose, was the most efficient. Competition push ups meant that I certainly achieved full depth on every rep, but I probably inchwormed my way up on a lot of them. I noticed when watching Traver that he was able to achieve better range of motion by lifting his hips first during the pushup and then the shoulders followed. I will try this next time in order to do more legitimate push ups. In any event, push ups where where I felt I gained a lot of time. Itís much easier pushing 160 pounds up and down 200 times than what the larger guys had to deal with.

Squats were also an area where I made good. Interestingly, the last time I did Murph, I was able to do long sets, alternating between 10 fast and 10 slow. This time around, however, by the time I got to my second hundred, I was down to doing sets of 10 with occasional sets of 15 thrown in.

The run the following the squats, as usual, was agonizing. The first two laps I was barely moving at all because my legs, particularly my quads, were so tight. On the second lap or so Augie he passed me, and I tried like hell to keep up with him, and did increase my speed, but I was not able to keep up with him. As with my last Murph, the second mile run got progressively easier each lap as my legs loosened up.

I was quite pleased with my eventual time of 53:31.

One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.[/QUOTE]

You should consider doing murph as:
Run 1 mile
20 rounds of Cindy
Run 1 mile.

I think that's a lot easier on your body than doing the exercises consecutively and its allowed. You can partition the pull-ups, push-ups and squats any way you want with Murph.

Jim Cordes 05-31-2011 04:35 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Colby;942568]You should consider doing murph as:
Run 1 mile
20 rounds of Cindy
Run 1 mile.

I think that's a lot easier on your body than doing the exercises consecutively and its allowed. You can partition the pull-ups, push-ups and squats any way you want with Murph.[/QUOTE]

Colby, I know. But straight through is harder, therefore better. :D

Choose the wrench. :stir:

Claw

John Burch 05-31-2011 06:52 PM

Re: Over 50 Crossfitters Sign In
 
wu
3x20 GHD back extensions
3x20 K2E
3x16 Reverse hypers @ 50

WOD 50 Manmakers burpee to overhead with DBs
first 25 @ 36 each hand 2nd @ 15 ea

m/56/180

Deb Weber 05-31-2011 07:00 PM

Re: Over 50 Crossfitters Sign In
 
[B]5_31_11 Tuesday[/B]
At home. What a couple days. 90į high humidity and no water, well pump broke, running around to shower etc. So tired, heat is knocking everyone out plus not drinking enough. But its all good no cold or snow :) And company just when Im about to do something, so this was very rushed.

Warmup, some doubleunders, stretches etc.

[B]OHS[/B]
45#/3
55#/3
65#/3
75#/2
85#
95#
105# [B]PR[/B] eh, was ok, I forgot to loosen my shoulders and back, so bar wasnt back quite enough on all of them, plus I didn't think my hips were under me enough on the way up so this was it.
[B]
Bench[/B]
45#/10
75#/3
95#/3
105#/3
115#
120#(F,F)

[B]Abs[/B]
30#/10 (3)

stretch.

Bill Hoogsteden 05-31-2011 07:04 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;942510]Reflections on Murph...I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal...[/QUOTE]

Hope they heal quickly, BAD@$$!!:D

[QUOTE=Jim Cordes;942510]...One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.[/QUOTE]

Same thing happened as I was finishing the last squat. Couple of the guys & gals kept their vest on and escorted me for the last mile. THEN I found the energy to sprint the last few yards!! Couldn't have done it without 'em!

[QUOTE=Jim Cordes;942599]Colby, I know. But straight through is harder, therefore better.

Choose the wrench.

Claw[/QUOTE]

You and that D@MN Wrench!! ;)

[QUOTE=Michelle Simpson;942563]Funny that you say this William. After skiing this weekend I was inner tubing with my now grown kids. I laughed so hard at the fact that I'm 48 and was inner tubing and couldn't stop laughing like I was 12. :rofl:...[/QUOTE]

"I was so much older then, I'm younger then that now!!"


[B]WU:[/B]

21-15-9
lunges (both legs)
push ups
air squats
[I]The day AFTER Murph!! :yikes:[/I]

[B]WOD:[/B]
Jeremy
21-15-9
OHS 95#
Burpees (Yay! Burpees!)

9:03

[I]Thought about doing 75#, but then I threw two 20# plates on with the intent of popping 'em off after the 1st round. Wasn't happy with my OHS, but that was part day after Murph & the fear of dropping weight on my head again! ;)

Burpees (Yay! Burpees!) were bad. Hadn't done them in a while & those of us who did Murph were still low on gas!

Actually wasn't a bad time, there were a whole bunch in the class with lighter weights finishing after me. Was glad I kept the 95#! (The D@MN WRENCH, again!) [/I]

Jim Colby 05-31-2011 07:30 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;942599]Colby, I know. But straight through is harder, therefore better. :D
Choose the wrench. :stir:
Claw[/QUOTE]

I don't think its harder, just different and slower. If you run the miles fast and push it hard on Cindy, its a brutal metcon and mentally very tough. Going straight through is harder on the muscles and slower because you need to take more breaks, so you lose the metcon benefits. I also think there's more risk of an overuse injury if your form starts to break down and you can only do a couple reps at a time. At least that's my experience. I give you a lot of credit for gutting out that last Murph of yours though! Going straight through is brutal on the muscles and I like the way you pushed the pain threshold. Good story about the bloody bar! Nice work!:highfive:

[U][B]May 31[/B][/U]
Resting HR 55
2.6 mile hill run at easy pace (24:05, Avg. HR 126, Max HR on hill 138)

Felt really good today.

Cliff Miller 05-31-2011 07:34 PM

Re: Over 50 Crossfitters Sign In
 
warm up

400 m jog
400 m run (faster each 50m till sprinting)
400 m jog

death by 20 meters

10 rounds

Perry Dean Freedman 05-31-2011 07:42 PM

Re: Over 50 Crossfitters Sign In
 
Sunday: Toughest, and slowest 5 mile run in a long time. Think my legs were tired.

Monday: Squats: 20 @ 135; 15 @ 185; 10 @ 205; 5 @ 225; 15 @ 185

Presses: 8 @ 95; 5 @ 115; 5 @ 125; 3 @ 130; 1 @ 135; 12 @ 95

Hammer curls: 6 sets of 10 @ 45

Lying French curls: 6 sets of 10 @ 95

Core: 100 crunches; 3 min. Planks elbows and feet on plyo balls; 50 bicycle crunches; 3 min. Plyo planks; 50 crunches on plyo; 3 min plyo planks.

Tuesday: 4 mile run. Felt a little stronger and much faster than Sunday, but not nearly as good as the last few weeks.

Back to the cross fit WODs tomorrow. Power cleans ( Still very new to me). After that maybe I should work on making these entries more interesting. I'm putting myself to sleep.

Cliff Miller 06-01-2011 06:44 PM

Re: Over 50 Crossfitters Sign In
 
long day all around so i was looking forward to going to the gym because it was box squat wensday. even due to having a minor medical issue removed from my neck area monday nite and getting 6 stiches in the process i knew box squats were out for me today. yesterday my coach says to me "not to worry" says jesse. "you will still get to squat tomorrow nite" i was looking forward to tonite all day.

we set up 2- 20" boxes w/me standing on them wearing a belt and dangling 140 lbs off the belt. 5x10 squats. by the end it was one of the worst feelings i have ever had in my legs.

then 3 x
zerker position w/axel bar and 50 lbs. 80 m. walk
15 back extensions
30 sit ups

6:38

glad to have tomorrow nite off.

Perry Dean Freedman 06-01-2011 07:36 PM

Re: Over 50 Crossfitters Sign In
 
WOD: 1111111 power cleans. Only second time doing pcs and not a clue as to how much I can or can't handle. Re-hurt my elbow (tendinitis ?) on first rep as bar was too out in front. Didn't hurt for the rest of the set, bit hurts now.

95, 115, 125, 135, 145, failed at 155 twice, 145, 135.

Now I have a base line to grow from. Cool movement, but I need a lot of practice at it.

Jim Colby 06-01-2011 07:46 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;942668]
Core: 100 crunches; 3 min. Planks elbows and feet on plyo balls; 50 bicycle crunches; 3 min. Plyo planks; 50 crunches on plyo; 3 min plyo planks.
[/QUOTE]
Perry, tough looking core workout. Great work!

[QUOTE=Cliff Miller;942168]my legs were still sore yesterday morning.
jim i think the dogs were more tired than we were yesterday. the 3 year old rottweiler did not even want to get up to say good by in the morning. also if you want epic powder come to whister. 10 feet in 10 days a few years ago. i remember wiping out on my snow board and looking up at the top of the snow and thinking to my self "i hope no one comes along and skis over top of me"[/QUOTE]
Cliff, I was out there twice in 2009. If I'm out there again I will let you know. Whistler/Blackcomb is awesome. These days, I'm getting my powder fixes at Snowbird/Alta. Tough choices you know?

[B][U]June 1[/U][/B]
Resting HR 53
[U]Brick Night (Bike/Run at medium pace)[/U]
Cycled moderately hilly 15 miles (46:50, PR by 1 sec, Avg HR 126, Max HR 138), then
Ran 2.6 mile very hilly route (24:01, Avg HR 136, Max HR 148)
3x10 L-dips
Stretched

John Jaeckel 06-02-2011 05:38 AM

Re: Over 50 Crossfitters Sign In
 
06.01.11
Wendler 5/3/1. Month 4, Week 4
OHS Day Deload Phase

WARM
OHS 5x45
Stretch

WOD
OHS
5x55
5x65
5x75

ASSISTIVE METCON
15 GHD Situps
25 Jump Squats w/Oly bar
20 Presses w/bar

Cliff Miller 06-02-2011 06:32 AM

Re: Over 50 Crossfitters Sign In
 
i know all to well about choices jim. since we live in the "outdoor recreation capital of canada" it is all about what adventure we want to do on a given day.

last nite during the hockey game 4 of us were talking about the upcoming weekend and what to do with no definate winner so we compromised..a decided to do a B.C. triathalon....skiing/boarding a grouse mountain in the a.m., golf here in squamish after lunch and then a mtb ride also here in squamish after dinner. should sleep well after that day. can hardly wait for the weekend now!

Jim Colby 06-02-2011 05:34 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, what a day you have planned! I'm so jealous! Oh, and congrats on the game last night. Vancouver scored with 18 seconds left! Wow.

[B][U]June 2[/U][/B]
Swam 4 x 500 meters
2-3 min RI between first 3 sets and only a few secs between sets 3 and 4
Felt like I could just keep going today. Did I say that I love swimming at the outdoor pool?!?!?! :kicking0:

Deb Weber 06-02-2011 05:55 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Cliff, what a day you have planned! I'm so jealous! [/QUOTE]
[B]SECOND THAT!![/B]

[B]6_2_11 Thursday[/B]
Warmup, a little stretch.

[B]Snatch + OHS[/B]
25kg/2+3
30kg/2+3
33kg/2+3
36kg/2
40kg

[B]Power Clean[/B]
30kg/2
35kg/2
40kg/2
45kg/2 (3)
48kg (2)
50kg

[B]Clean Pull[/B]
40kg/3
50kg/3
55kg/2 (5)
60kg (3)

[B]Clean & Jerk[/B]
35kg/1+2 (2)
40kg/1+1 (4)

[B]Bench Press[/B]
35kg/4 (4)

[B]Back Squat[/B]
45kg/5
50kg/5
55kg/3 (2)
52kg/3 (2)

Thought I was doing a very lite recovery workout today so OHS the other day, I had a few beers watching the game last nite, stayed up late ugh. And, Nick said I don't wanna see that, do the next workout on the program. geez. Snatch was lousy, slow and shaky catch :( Everything today was a light manageable weight, bench was a joke - so kinda disappointed. The only good thing was he said my cleans technique was good. I was having trouble w/my feet in the jerk, first two were crappy I could feel my back foot drag, then I started splitting normally. Squatting, either lost some strength while I been dogging it with the knee pain, or I'm going lower than I was and it's harder. Still hard for me to get my hips under me on the way up. Felt like I was losing form at 55, my knee was hurting, so I dropped it.

Perry Dean Freedman 06-02-2011 07:34 PM

Re: Over 50 Crossfitters Sign In
 
Third that. That's a great day!,

Bill Hoogsteden 06-02-2011 07:48 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Jim Colby;943489]Cliff, what a day you have planned! I'm so jealous! Oh, and congrats on the game last night. Vancouver scored with 18 seconds left! Wow...[/quote]
[B]Fourth That!! :D

WU:[/B]
400m run
Basketball Court Width
high knees
butt kickers
Frankenstein walks
Spiderman walks
skip for height (2)
Skip for distance (2)
10 push ups with arm raise
inch worms (2 push ups each for 10 push ups)
2 Squat holds

[B]WOD:[/B]

5-5-5-5-5 Front Squat

135-155-165-185-195 (2)

[I]Alternated the squat work & spotting one of the guys' bench pressing. 185 was good, but hard. Tried 195, failed once but was able to do it twice. Though my right knee was getting sore. Since that was my 1 rep max, I didn't feel that bad about it.[/I]

John Jaeckel 06-03-2011 06:43 AM

Re: Over 50 Crossfitters Sign In
 
06.02.11

@the Dam

1/4 mile jog
120 stairs (up, down)
Stretch
Uphill Sprints 6x45 yds.
120 stairs (up, down)
1/4 mile jog


Trying to periodically progress with the sprints. Wanted to do 7. Couldn't. Just too oxygen-deprived. If I rested more between sprints, (currently resting about :60), I would lose some of the MetCon and HGH benefits. I was also pretty tired to start, worked out EOD and didn't sleep well the night before and that might have held me back.

Deb Weber 06-03-2011 05:09 PM

Re: Over 50 Crossfitters Sign In
 
[B]6_3_11 Friday[/B]


[B]DH Pullups[/B]
10 singles
[B]Front Squat[/B]
45#/3
65#/3
75#/3
95#/3
115# (2) my form wasn't good enough on these
105#/2 (3) Completely exhausted tonite, daughter asked me to run and I begged off - feel like I could sleep two days (?); so just bagged it here.

Jim Colby 06-03-2011 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Have a few beers then Deb. Hockey tomorrow night, so you'll be in good shape by game time I'm sure!

[B][U]June 3[/U][/B]
[U]Lunch[/U]
Ran 40 minutes (not sure how far, probably about 4.5 miles (HR avg 126, HR max 142)
Bench Press: 10x135#, 3x195#, 3x220#, 4x250# (assist on fourth rep)
Deadlifts: 10x135#, 3x225#, 3x260#, 8x295#

[U]After Work[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and mobility work
OHS: 5x45#, 3x65#, 3x75#, 2x85# (easy when I got it right, bar tumbled fwd when I got it wrong, more practice needed)
Power Cleans: 3x120#, 3x135#, 5x155#
3x through the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 sit-ups (hands to ground behind head and hands to toes, unanchored)
(all sets unbroken for first time tonight)
Stretched

Cliff Miller 06-03-2011 06:09 PM

Re: Over 50 Crossfitters Sign In
 
i think tonite was abs of steel night.

200 sit ups 8:15

followed by

7 rounds hollow rock for time

and

10-200 lb (100 per side) farmers dead lifts w/10 burpie penality for dwadling

3:41 time for hollow rock

i think tomorrow nights bike ride will be pre empted by game 2.

Deb Weber 06-04-2011 05:41 AM

Re: Over 50 Crossfitters Sign In
 
Cliff I don't blame you! :p Should be good.
Weirdest impromptu dinner ever last nite, can of tuna. Then a bowl of broccoli w/peanut butter and a glass of milk, and then I didnt sleep!! Pbly not enough food. Only a couple beers in there for tonite, the rest is my housemate's Corona Ė might as well drink out of my toilet!!

Perry Dean Freedman 06-04-2011 07:12 AM

Re: Over 50 Crossfitters Sign In
 
Friday: Don't know what you call this routine but I've done it for a few years:

5 rounds for time: sets of 15: burpee pushup on 40 lb dumbbells, jump up with the weights into a hammer curl and a strict military press ( if any one has a name for this, I'd appreciate it). 15 strict chest to bar pull ups.

Didn't keep track of my time, but did it as fast as I could. Around 12 minutes perhaps.

Followed with a classic back routine and 150 crunches and 3 sets of 15 toes to bar.

Drove to Hamptons. Hot tub under the stars.

Today: I'm in search of a trail run.

Already a fine weekend!

John Burch 06-04-2011 09:39 AM

Re: Over 50 Crossfitters Sign In
 
Like the avatar DEB

6/1
bench max /w board 1@135 1@225 1@235 1@242 1@255
weighted pullup 1@35 1@70 1@90 F@105 F@95
5x5 weighted dips@25 2 clapping pushup
5x5 bent over row @ 95
10 power clean pulls @95

WOD 3 rounds
10 pullup
10 push press
10 o/h squat @75

6/3
12x2 box squat @135 w/ red band
7 sumo DL w/ chains @315
2x10 good mornings @135
5x5 lunge jump

WOD EMOM 10:00
3 DL
3 HC
3 PP all @ 115

m/56/180

John Jaeckel 06-04-2011 11:27 AM

Re: Over 50 Crossfitters Sign In
 
6.4.11

GREAT WORKOUT!! (amazing what a day off and sleeping in on Saturday will do for ya!)

Wendler 5/3/1, Month 5, Week 1
Dead Lift Day

WARM
DL 5x135
Stretch

WOD
DL
5x235
5x270
7x300

CASHOUT
15 GHD Situps
15 Back Extensions
5 Pullups w/#4 band
5 Chinups w/#4 band


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