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

Tim Randall 04-04-2012 01:58 PM

Re: Over 50 Crossfitters Sign In
 
Claw- those Stone lifts sound fun (watched those being moved around on TV once and they looked burly (to say the least)

Andrew-Ditto on Williams comments

[QUOTE]Andrew - Welcome!! Sounds like you are off to a great start!! If you can do Angie, you can do anything!! Claw speaks the truth!! (What a firebreather on that WOD!! Pistols!! Sheesh!! WTG!!)[/QUOTE]

((every time I try to do pistols I look like my 3yr old grandson trying to put on his underwear over his shoes!:confused::confused: ))

Alan, for sure take it easy on rebuilding those rotatorsl (I am struggling as well in not overdoing it) great that you have a PT to work with-a good one that understands the bio-mechanics and basics of Oly lifting will sure to be a blessing!


4/2-was CF day-off (quads still really sore to the touch at hip insertion) Driving 400miles help didn't loosen things up either!-
4/3- Up early doing shoulder MOB and DU-practice--then trained the Mrs. in the Garage Gym--off to the Box
Spent the first 20min discussing with my trainer strategies for strengthening my shoulders without re-injury as it appears I the (external rotators) and as well most of the tendons are still pretty weak and stressed (evidenced by the time it takes them to recover after doing any overhead lifts?
(I decided to change to coming in Every other Day instead of my usual 2-on/1-off cycle? and spending the off day doing X training on bike and running along with enhanced duration MOB workouts ((((comments/experience from you all as to recovery times between workouts))) for us 55+ masters would be helpful:confused::confused:

4/4 WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time: 14.47 (scaled Barbell to 35#) had to take a few stutter steps to maintain balance/form (hip stability was weak) as well my wrists were pretty stressed---bla, bla, bla!


[QUOTE]I had 12.1 flashbacks of the burpees![/QUOTE]

Helen M Brennan 04-04-2012 05:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Randall;1049782]

((every time I try to do pistols I look like my 3yr old grandson trying to put on his underwear over his shoes

(I decided to change to coming in Every other Day instead of my usual 2-on/1-off cycle? and spending the off day doing X training on bike and running along with enhanced duration MOB workouts ((((comments/experience from you all as to recovery times between workouts))) for us 55+ masters would be helpful:confused::confused:

[/QUOTE]

Tim,
re the pistols.. that is i suspect how i look doing box pistols... but add in an intent look of concentration.. one day i will succeed!!! it is an achievable goal.

re: change of schedule
I had been on a Mon WED FRI rotation.. with some aerobicx training on the other days and sunday a rest day.. doing farm work LOL

then late last years I changed to MON TUE REST THUR FRI with areobic stuff ect on other days rest sunday. This resulted in building up a heap of soreness stiffness and being constantly tired..
Now i alternate between the two and schedule a long run/bike ride/ row on the weekend and a bit of light aerobic work/circuits etc on the other off days.

this seems to be working well. Mind you i am a bit older than you. as i gather more life experience ( :rolleyes: ) i find that i have less wriggle room for error than i had before even if i am stronger etc. A higher level of body awareness is necessary for me to keep improving.

cheers

helen

John Burch 04-04-2012 07:30 PM

Re: Over 50 Crossfitters Sign In
 
4/4
close grip bench 6@135 1@185 1@195 1@205 1@215 1@225
3 rep push jerk @ 135 @ 155 F @ 175
5x7 blue band tri extensions
3x10 DB bent over row @ 35 ea

WOD
A-1 10 push press @ 115
run 200m
A-2 10 KB swings @ 53
5 Burpees
5 horizontal jumps
1st A-1 4:00 time limit rest on unused time
A-2 4:00
A-1 3:00
A-2 3:00
A-1 2:00
A-2 2:00
A-1 1:30
A-2 1:30
Post 30 Burpees
3x10 GHD back extensions
3x10 Reverse Hypers @ 80

m/57/180

Bill Hoogsteden 04-04-2012 07:32 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - Add my congrats to the chorus!! I've wanted to try stones forever!!

JB - Nice WOD!! Yay! Burpees!!

Jack - Way to go on that Clean Complex!!

Tim - Good Luck with the rehab. Nice time on the walking lunge/Burpee Couplet! Yay! Burpees!! (They should be nothing after 12.1 !!)

Helen - Same to you on the rescheduling!!

[B]WU:[/B]
400m
3 rounds:
5 Pull Ups
10 Sit ups
14 Air Squats

[B]WOD:[/B]

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders [I]Subbed 450 single unders[/I]

23:04

[I]Was the 1st one done with the HSPUs. It was down hill from that. Did the Push Presses in set of 5, which seemed to help. (Wasn't looking forward to the 75 Push Presses. Single, single, Double Unders didn't work for me. I'm thinking of going to 3 Single Unders then a Double Under to try and get my DUs. Still it was a tough slog & I wasn't the last one.[/I]

Alden Hingle 04-04-2012 08:29 PM

Re: Over 50 Crossfitters Sign In
 
:yikes:4/4/12 Bike Intervals

Warmup: Abmat sit-ups, back extensions, 200 single unders

Workout: Intervals on the Life Cycle
1 minute on (level 16), 2 minutes off (level 13)
30:00

Cashout: Shoulder mobility

Had my first physical therapy session today. I was impressed with the thoroughness she showed in checking things again and explaining to me what the issue was and what she was going to do to work on it. The various stretches felt like they loosened things up. She even found some trigger points I was unaware of. Then the "fun" began. Dry needle trigger point therapy turned out to be more sporty than I expected. If you've ever misadjusted a TENS unit and gotten the very strong muscle contraction, you have a good idea as to how a bad TP reacts to the needle. :yikes: The good news is that happens, you know the needle is in the right spot.

Cliff Miller 04-04-2012 08:50 PM

Re: Over 50 Crossfitters Sign In
 
william here is the link (wfs) [url]http://www.slatershardware.com/stonemolds.html[/url] for where we got the stone molds from. they are super easy to make.

tonite

18 minute amrap

15 - 95 lb bent row
400 m run
prowler 40 yds hi pins
prowler 40 yds low pins

just made 4 rounds with seconds to spare

Tim Randall 04-04-2012 09:15 PM

Re: Over 50 Crossfitters Sign In
 
Helen,

Thanks for the feedback on scheduling. I am going to do a 2week switch and then a little different the next and see what happens? (I have the feeling) that when/if the darn weather ever gets a little drier and I get out running/riding more I will stay much looser and that will help (truth be known I am probably just whining about being still gimpy) after tearing my self up last year!

William, Nice work! (I like the 1 short air squat "Cindy" warmup!) That many PP's after handstands is BRUTAL!--

Alden, sounds like you got a good PT and are on the right track!
John B--You continue to inspire me--your avatar makes me sweat!!

Can't wait to get to the Box in the morning--REST DAY ARE HARD ON ME!!:pepper:

Pat Quigley 04-04-2012 09:41 PM

Re: Over 50 Crossfitters Sign In
 
You guys are rockin' these workouts. Enjoying my deload week and doing the group WODS.

"Small"

3 rft:
1000 row
50 bur pees
50 box jumps
800m run

5 min. Rest

50 walking lunges.
Did two rounds in 51:34.

Alden Hingle 04-05-2012 06:23 AM

Re: Over 50 Crossfitters Sign In
 
Good morning all.

4/4/12
Warmup: High knees, butt kicks and Abmat situps

Workout: AMRAP in 12 min
Back extensions X 15
Single unders X 50
Walking lunges X 25 yds
Abmat sit-ups X 15
4 rounds

Cash out: shoulder mobility and double under practice. Got 16 of those bad boys today! :pepper:

Jack Davis 04-05-2012 08:29 AM

Re: Over 50 Crossfitters Sign In
 
"Open Goats"

Done in FGB style:

1 minute each of:

Wall Balls
Double Unders
Heavy Push Press (115)
Toes to Bar
Chest to Bar Pull ups

3 Rounds with 1 minute rest between rounds

Score 228

Very cool workout. I made it for my specific goats. Make your own and have fun!


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