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

Stephen R. Lampl 04-01-2009 03:17 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;556065]Terry,
Sweet garage. Mine looks like a scene from Wall-e compared to yours.

I usually work out from 0915-1100-ish. My time is mostly dictated by kids school schedules, etc. I work out on Ft Stewart at the main gym there (free). They have 2 C2 rowers, one of which has stripped gear teeth and they refuse to fix it. They have k-bells and med balls (but not dynamax). The pull up bars are part of a crossover machine and strangly enough I find it easier to knock out 20 kipping pull ups on them (they have rubberized grips) than on my static bars at home. I built a 4x4/galvanized pipe rig in the back yard that includes 2 pull up stations, a situp station and a dip station. I have a C2, a 12lb dynamax, a 35lb k-bell, buddy lee speed rope, and rouge fitness rings. My next purchase should be some bumper plates. And running, well, I live in southern GA. Mostly nice enough year round.[/quote]

SCott,

Sounds like you have a nice setup. Sorry your gym won't fix their C2 - - it's not expensive or time consuming and their refusal to repair it places one of the best fitness devices out of service...on the good side, you have your own...:)

Nice "Lynne" workout. That was a great time, even if the WOD wasn't time-oriented.

My brother and his family live in Fayetteville - - must be a couple hours to your north. GA is a beautiful place -- just humid for us fair-weather Californians.......

Have a great day!

STeve

John Scott Rezendes 04-01-2009 03:52 PM

Re: Over 50 CrossFitters Sign In
 
Steve,
Is that Fayetteville, GA or Fayetteville, NC?

Stephen R. Lampl 04-01-2009 04:12 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;556636]Steve,
Is that Fayetteville, GA or Fayetteville, NC?[/quote]

Scott,

It's Fayetteville, GA (near ATL).

Charles Pyke 04-01-2009 04:50 PM

Re: Over 50 CrossFitters Sign In
 
Feeling much better today. Slept most of yesterday afternoon and then slept in a little this morning. Was feeling better, so I got cleaned up and went to work. By noon I was feeling top notch but this early evening I am starting to feel a bit crappy again. Sleep will fix that. Two down days in a row! May not get to workout tomorrow either due to duty requirements. We'll see what happens. I usually toss my PT gear in the car in case my schedule suddenly changes.

Terry,

Since you mentioned you went to a nutrition cert (had to be cool), I am curious what, if any, diet everyone is following. I have made two stabs at the Zone diet. Zone worked, but I always felt hungry soon after eating, it's onerous tracking blocks, and it's pretty hard to maintain when deployed. I was down to 208 lbs mid-summer, but with one deployment and then the holidays, and just plain falling off the wagon, my weight has shot up significantly. I like to think that my Starting Strength routine had a little to do with the weight gain, but the size of my gut tells a different tale.

So, after doing a lot of reading, I have decided to make things simple as possible by following the crossift standard of "meat and vegetables, nuts and seeds, some fruit, little starch, no sugar". So far, so good. I'm never hungry and my weight is going down. I just simply avoid foods that will cause a significant insulin response. No counting blocks or weighing or measuring. This is an easy diet to follow.

:broc::pepper: Nutritious dancing vegetable dudes

Stephen R. Lampl 04-01-2009 09:51 PM

Re: Over 50 CrossFitters Sign In
 
Charlie,

Glad you are feeling better. When you are on deployment, what type of food is generally available?

FWIW, I think you are really wise to aim for dietary intake which limits insulin resonses - - less of the foods with high glycemic indexes. My wife is a type-2 diabetic, so we have researched, followed, participated in, and gone through countless plans, suggestions, and actual medical advice. CF standard is the way to go.

Take care! STeve

Stephen R. Lampl 04-01-2009 11:19 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090401 WEDNESDAY
[/B]
Rest Day #3 of seven. Feel my bod repairing itself slowly, though really tired. Awesome watching the rest of you "Go For It!"
[/I]

John Scott Rezendes 04-02-2009 07:50 AM

Re: Over 50 CrossFitters Sign In
 
Well, I should have heeded my own advise. My left side lat (maybe serratus) has been bothersome the last couple of weeks but I generally warm up well and last friday I got a massage, which helped alot. Today I intended to do the 21-15-9 Deadlifts/800m run WOD. Did a nice warm up and did some light deads (95-115-135-155), but when I got up to 185 my left side couldn't hang with the lift so I bailed for the first time ever on a CF workout.

Already scheduled for another massage tomorrow and as soon as I push send on this post I'm buying a foam roller somewhere off the web. Looks like I'm gonna have to do some alternate stuff for a little while. Besides the obvious, (running/biking) anybody got any ideas?

Scott

Terry Dickman 04-02-2009 08:01 AM

Re: Over 50 CrossFitters Sign In
 
Charlie,
I started out following strict Zone in Jan 09, lost 25 lbs so far and about 8-9" around my ab measured at the navel. Since the nutrition cert, I have made some tweaks to my diet and I am already feeling the difference.
I still measure blocks so I can measure my changes and how they effect my look, feel and performance. I have cut back on carb blocks and replaced them with fat blocks. I finally got off the crack (starches and sugars), so I don't eat any wheat or foods with gluten, never was a soda drinker so water, coffee and ice tea are it. I do have a glass of wine or beer every now and then.

[B]WOD 4-1-09[/B]
"Nicole"
Complete as many rounds as possible in 20 min. of:
400m Run
Max Reps Pull-ups

My rounds - 6.5 rx'd
pull-ups 14,9,10,11,12,10=66
* sure seemed hot today, was only 80 deg

Mark Ervi 04-02-2009 08:15 AM

Re: Over 50 CrossFitters Sign In
 
Yesterday, did 5 rounds of 30 sit-ups (on floor) and 25 back extensions (45 degree Roman chair) for time.
My time: 16:11

Today I am taking a rest day because I stayed up late last night trying to resolve a computer problem and could not get myself out of bed and to the gym early this morning.

Terry-
There is something wrong with your garage. See my avatar for help fixing it.

I am envious of your Zone discipline.

...and that garage.

Stephen R. Lampl 04-02-2009 03:50 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;557094]Well, I should have heeded my own advise. My left side lat (maybe serratus) has been bothersome the last couple of weeks but I generally warm up well and last friday I got a massage, which helped alot. Today I intended to do the 21-15-9 Deadlifts/800m run WOD. Did a nice warm up and did some light deads (95-115-135-155), but when I got up to 185 my left side couldn't hang with the lift so I bailed for the first time ever on a CF workout.

Already scheduled for another massage tomorrow and as soon as I push send on this post I'm buying a foam roller somewhere off the web. Looks like I'm gonna have to do some alternate stuff for a little while. Besides the obvious, (running/biking) anybody got any ideas?

Scott[/quote]

Scott,

Nothing wrong for having bailed on the WOD. You did the reasonable thing; no sense in really tearing yourself up! Hope things heal up quickly.

Steve


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