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John Scott Rezendes 05-13-2009 08:57 AM

Re: Over 50 Crossfitters Sign In
 
[B]Mark [/B]- Kudos on the Back Squats..it's where I'm going tomorrow
[B]Terry[/B] - Man, I know moving is a pain. The wife and I have moved 7 times since 9-11. It's getting to where we refuse to buy any really nice furniture or appliances because we know the moving company is gonna gank it up. Our last move (KS to GA) we had over $4k in claims against the movers. I know what you're thinking...why doesn't he just do it himself? When you move as often as we do and with 2 little kids...I guess I'm just lazy:smiley_ev

Today:
WUx3:
BW squats 5/10/15
1 min jump rope with DU x1 at the end
pushups 5/10/15
situps 10/15/20
dips 5/10/15
DH pullups 5/7/10
back extensions 10/15/25
burpees 5/10/15
walking lunges 10/10/15
HSPU w/ smith machine assist 5/7/10

WOD was supposed to be 4x800m run, but I sub'd C2 800m with 1 min rest between efforts as follows:
800 - 3:40.9
800 - 3:43
800 - 3:39
800 - 3:38.9

The times are probably pretty close to where I was on the track at 800m before all the knee drama.

[B]Charlie[/B] - Whatsamatter, they got no NIPR where you are or are the Brits teaching you a new version of the Flaming ***hole dance?

John Burch 05-13-2009 06:18 PM

Re: Over 50 Crossfitters Sign In
 
92 PU
Cindy
12 3/4 rounds

Chesterton affiliate opens Friday :D:D

Scott Allen Hanson 05-13-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
 
Catching up. Looks like lots of solid efforts the past few days. My sympathies Terry. We've been moving around the house (kitchen remodel, then dining room, then living room, then installing the old cabinets in the basement, etc.) the past 3 months and that's been bad enough.

5/9/09 Kayaking with the 17 year old son. Beautiful day. Good times.

5/10/09 Rest day other than mowing the lawn and cooking dinner for the wife and mother-in-law

5/11/09
#1 Taught an early Spinning class
#2 CFWU x 15
Shoulder Press 44x5 x 2; 64x5; 84x5; 94x5; 104x4 (missed rep 5)
High Rep SP 79x12

5/12/09
CFWU x 15
Burgener WU
Power Cleans after WU sets: 132x1; 142x1; 152x1; 162x1; 172x1; 177x1 f
177x1! (pr)
Dead-lift: 152x5; 202x3; 222x2; then 237x5; 247x5; 257x5
then high rep 212x15
Met Con: 1/2 Annie w/class: 25-20-15-10-5 Dbl Unders-Ab-Mat Situps 5:21

5/13/09
CFWU x 15
Burgener WU
Snatch (squat) 94x1 x3; 104x1; 114x1 f; 114x1; 124x1 (not full squat)
Bench Press: 44x5; 94x5; 114x3; then 132x5; 142x5; 152x5 (bwt)
Met Con: "Heavy, Short Cindy" 5 pull-ups (kip), 10 pushups, 15 squats, done with 40# vest for 12:00. I hope I never gain 40 lbs!
9 rds + 5 pullups. As usual, pushups were the weakest and only exercise broken. I'd blame the BP, but I'm sure that was a minor factor.

Robert Grande 05-13-2009 08:02 PM

Re: Over 50 Crossfitters Sign In
 
Well everyone seems to be making progress even if sometimes it is two steps forward and one step back. I guess that is the key to fitness over 50: just keeping at it, "turtle-like".

WOD: "Cindy" as Rx'd
20 Rnds ( I finished in 19:30,but my mental effort was set for 20 rnds and I wasn't going any further)

Terry Dickman 05-14-2009 05:58 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;587753][B]Terry[/B] - Man, I know moving is a pain. The wife and I have moved 7 times since 9-11. It's getting to where we refuse to buy any really nice furniture or appliances because we know the moving company is gonna gank it up. Our last move (KS to GA) we had over $4k in claims against the movers. I know what you're thinking...why doesn't he just do it himself [/QUOTE]

Not at all..I am with you...Last 3 moves we had profesional movers, mainly because they were across country and the company I worked for paid for it. In fact last move, 4 kids, 2 dogs, 3 cars cost them over $40,000.

I took today and tomorrow off work to try and finish the big stuff.

Diane Dennis 05-14-2009 11:34 AM

Re: Over 50 Crossfitters Sign In
 
Today - 05/14/09
Missed the 6AM workout and had to go to the noon workout on the North Shore

All running:

Warm-up run along the river

Various forms of sprinting steps for first 30 minutes
Varying distances of hill sprints for last 30 minutes

I was fast and determined but this workout crushed me. My legs are now so stiff that I'm limping around the house. I think it's time to hit the bathtub. Is it too early to have a glass of wine?

John Scott Rezendes 05-14-2009 11:54 AM

Re: Over 50 Crossfitters Sign In
 
[B]Robert[/B] - You killed Cindy; great job. 20 is my target...my best having been 19
[B]Scott[/B] - Looks like you've been busy with SS. Just getting started myself.
[B]Terry [/B]- Yup, I'd like to have just 10% of the money the army allots for moving people around... :o My 5 yo daughter, Maggie, insisted I use this pink icon to indicate embarassment at having been bested in the kids/dogs/cars category.
[B]Diane[/B] - It's happy hour somewhere in the world; heck, you earned it, I'd say.

Today:
C2 WU 1968 meters in 10:00 minutes
then jumped straightaway on to 5-5-5-5-5 Back Squats

WU sets: #45x5x3, #65x5x2
Work Sets:
#95x5
#125x5
#145x5
#165x5
#185x5 (PR for 5x)

I wanted to do a high rep set , but this happended:
#145x8 (Failed thereafter)
#135x11 (Failed thereafter)
#95x15

Diane Dennis 05-14-2009 01:04 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE][B]Diane[/B] - It's happy hour somewhere in the world; heck, you earned it, I'd say.
[/QUOTE]
:thanx: I opened up a yummy bottle of Sauvignon Blanc from New Zealand and am enjoying a glass right now - the legs feel better already.

I'm going to have to take it easy during tomorrow's workout because my husband and I leave on Saturday for a hiking vacation through Great Smoky Mountain National Park. Being stiff and sore is not in the program.

Kevin Hughes 05-14-2009 02:48 PM

Re: Over 50 Crossfitters Sign In
 
Hi everyone. I've been out for several months with injuries but I'm ready to get going again . I am so impressed with all your efforts that its an honor to join this thread.

Today's workout, first day back...

CFWU x .66 (2 of the 3 rounds) then

Back Squat 5x5

5x 60kg
5x 65kg
5x 70kg
5x 75kg
5x 80kg

Mark Ervi 05-14-2009 08:49 PM

Re: Over 50 Crossfitters Sign In
 
Today
4 rounds of run 800meters
I took 3 min. rest between each run
My times: 4:14, 4:07, 4:10, 4:23

My stepdaughter, Kayleigh, graduates from Texas Women's University on Saturday, so my workouts may be interrupted. I am a proud stepfather. Kayleigh made all "A's" and one "B" in all of her classes to earn her Psychology degree in 4 years of college. She is the hardest working student I know.

Diane-
I envy that hiking trip. That should be great fun.

Kevin-
Glad you are back at it. This bunch will really challenge you.

Charles Pyke 05-15-2009 12:59 AM

Re: Over 50 Crossfitters Sign In
 
Okay, back on line again. Had a little problem with my network card, but I got it straitened out. So apologies ahead of time for several back to back posts. I'm still in England and of course it's raining. Since I have to walk everywhere on base, I'm soaked.

Scott,

It's not the Brits who are giving me internet connection problems. It's the AF. The only Wifi networks are in the billeting office foyer and at the community center. No service in billeting rooms. Kind of silly really, since they actually have better connectivity in the desert. Go figure.

Terry,

I hate moving. We moved from base housing to our current house about three years ago. I told the wife, that I hope to never move again. And that was just 15 miles.


Kevin,

Hello. Glad to hear you're back working out again.

Charles Pyke 05-15-2009 01:02 AM

Re: Over 50 Crossfitters Sign In
 
[B]2009 05 13[/B]

Did
[B]Tuesday 090512
Power clean 1-1-1-1-1-1-1 reps[/B]
[B]WU:[/B] 1500m row @ 6:34.4
[B]Mod-CWU:[/B] 5/10/10/10/5/5 (dips & pull ups on graitron machiine that offered very little assistance)
[B]WU Sets:[/B] 2 X bar X 5; 95 X 5; 115 X 3; 135 X 2

[B]Working sets:[/B]
1 - 155
2 - 165 (PR)
3 - 175 (PR)
4 - 180 (PR) form started to break
5 - 185(f), 175
6 - 180 Had to take a small step forward to keeep from losing the bar
7 - 175

Everything above 155 is a PR because I have no records of 1 rep PCs

[B]Then for fun:[/B] 50 back extensions + 50 sit ups

Using the base gym here at Mildenhall Air Base. They actually had a C2 rower! The bars were crap though. Absolutely no spin. Might have made that 185 at home. Had to prod myself to go work out. Glad I did. I feel great now. Not many in the gym this early evening, but still had an audience for every power clean attemptÖfunny. I guess if all you are used to doing is lateral raises, bicep curls, and seated calf raises, power cleans are unusual. BTW, it is pretty obvious that doing bicep curls is a waste of time. Mine are starting to develop quite nicely from CF. And no I am not going to start shaving off all my body hair and oil myself up. (For public health reasons...women would swoon and they might hit their heads on something. Canít have that).

Thereís a sign in the gym thatís pretty funny. Iíll have to take my camera in there and get a picture of it.

Before I forget, I just want to thank all of you who post on our little forum. I draw a unique inspiration from each of you. When you can say I want to more like (fill in the name) thatís good. And I can say thatís true of all of you. Thank you!

Charles Pyke 05-15-2009 01:04 AM

Re: Over 50 Crossfitters Sign In
 
Okay, I want to talk about diet. As I posted much earlier, I have been pretty successful at eliminating sugar from my diet. I do add maybe a ľ teaspoon of sugar to my morning tea, but thatís pretty much it. Also, I have been fairly good about minimizing my starches. My intake of them is very limited. What I have been doing is not worrying to much about too much protein or fat. Hereís the result. My weight has remained steady. Maybe a very slow loss, but itís hard to tell. So, I am considering going back to weighing and measuring Zone plan. Hereís a couple of things I need to iron out. If I use Zone block programming, I am always hungry. So I wonder if Into the Zone really gives me enough to eat for each day. As far as I can tell, I should be eating 17 blocks per day. Now another thought. I have been doing some reading about hormonal response to eating and exercise. My conjecture is this. If I eat enough carbs at the right time after working out and cause a planned but limited spike in my insulin response, I will materially affect my recovery from my work out, since insulin has an anabolic affect. This can perhaps do a couple of useful things. One, I will be able to increase my workload and recover more quickly. The net result is increased conditioning across the spectrum of CF training. Two...us more seasoned CFers will recover more quickly. Aging has blunted our recovery capability. A correctly timed, but limited insulin response might prove beneficial for us.
Hereís my thesis. Eat the proscribed zone blocks, but skew the carb blocks to elicit a insulin response at the right time after a workout to aid recovery. For example, if you eat 16 blocks a day, you would typically eat 4 at breakfast, 4 at lunch, and 4 at dinner. The remaining four blocks would be scattered throughout the day as snacks. Each block consists of 7 grams protein, 9 grams carb, and 1.5 g fat.

The mod-Zone might look like this. Carb blocks would be reduced to say 7 grams per block. Then say if 4 hours after a workout, I eat lunch, I would add back in the missing carbs and cause a controlled, slightly elevated insulin spike. Then Iíd go back to the 7 grams of carb per block for the rest of the day.
I propose that this would have massive benefits. Physical, mental, psychological performance would rise to higher levels.
This is just an idea. I would have to figure out the timing of the higher carb intake and how much to increase it without causing detrimental health effects.
Comments? Spears? Discussion? Ideas? Thanks!

Charles Pyke 05-15-2009 01:06 AM

Re: Over 50 Crossfitters Sign In
 
Some time ago, we had a brief discussion about a possible article for the CF Journal. I have an idea. How about the virtual affiliate. We, the ďOVER 50 CrossFitters Sign InĒ forum really have, in effect, our on CF affiliate. We compete against each other, we encourage each other, we inspire to better performance, better life! I can easily through out examples of each. Piece of cake. Iím thinking about a couple of things. One, we could write about our own forum and two, we could research the various forums to see how many other groups are out there. I want to believe there are others, but I have a feeling we are somewhat unique. What do you gals and guys think?

Charles Pyke 05-15-2009 01:08 AM

Re: Over 50 Crossfitters Sign In
 
[B]2009 05 14[/B]

Did

[B]Saturday 090509
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.[/B]

Still at Mildenhall AB. Found an outdoor running track that was approximately 660 yds around. Had markings for every quarter mile.

[B]WU:[/B] None except to walk to the track and one walking lap around to see what it looked like.

1 - 4:12.7
2 - 4:25.6
3 - 4:30.1
4 - 4:26.4 was in survival mode on this last one.

Rests btwn runs were approx. 6, 7, and 8 minutes respectively.

Diane Dennis 05-15-2009 03:55 AM

Re: Over 50 Crossfitters Sign In
 
Today - 05/15/09

Skipping my workout entirely. My limping problem yesterday has actually been building for several days (which I have conveniently ignored) and after doing a little research, I realized I was developing hamstring tendonitis. Apparently it is common among "active older" people and is caused by acceleration, deceleration, and downhill running. I looked back at all of the hill sprints (up and down) that I've been doing and realized I need to cut back because I am incapacitating myself. I will limit my activity today to packing my suitcase, and tomorrow will be mostly driving, so I plan to be in tip-top hiking condition for Sunday!

[B]Mark[/B] - nice run times
[B]John[/B] - have fun at the new affiliate
[B]Charlie[/B] - enjoyed your back-to-back posts. You have some very interesting ideas.
[B]Kevin[/B] - good to hear from you
[B]Terry[/B] - Moving is the worst! The next time I move will be when they carry me out. With CF on my side, that won't be for a long time.

John Scott Rezendes 05-15-2009 10:31 AM

Re: Over 50 Crossfitters Sign In
 
[B]Charlie![/B] - That's just crazy talk! If you shave down and oil up with 30 weight there should be no problems public health-wise....of course I would need to see the pics...as to your post workout insulin boost; I have seen some chatter in the forums about the use of yams for a post-WOD carb/insulin spike...now that strikes me as pretty funny....[B]a post-WOD yam spike[/B]...sounds like a tool used by the priests of the Inquisition...anyway, I digress. Yes, it's still crazy talk...and beyond my meager knowledge to actually comment intelligently...let's ask [B]Terry[/B]. He's been to a Robb Wolf nutrition cert; and in regard to your concern about weight loss and block adjustment; Robb sez don't rely on the scale...it's all about look/feel/performance (do I have that right Terry?). Might take a little tweaking. I was hungry all the time and read an article on the CFJ about trading carb blocks for fat blocks...I fiddled with it a little and it did the trick.

I do like the idea of the virtual affiliate. Count me in.

Today was supposed to be a rest day, so I:

CFWUx3
BW squats 10/15/20
Jump rope 1 min ending with a couple of single DUs
Pushups 10/15/20
Situps 10/15/20
Dips 5/10/12 (dunno what happend to 13-14-15...failed on 13)
Pullups 5/10/15
#45 plate in each hand 50meter shuttle
GHD 10/15/20
#20 Wallball shots 10/15/20 (whew, that last 20 was challenging)

Followed by one of my favorite CFE WODS:
CFEWU of 1000meter swim in 24:15
then 8 rounds of all out swim effort where you swim 25m then rest for as long as it took you to swim that distance, then all out again and rest, etc.
I'm currently smoked like a summer sausage.

Tom Girouard 05-15-2009 03:47 PM

Re: Over 50 Crossfitters Sign In
 
F**K it. I've been lurking for some time now and will now throw in. I'm 50 and been doing CF or CF type work outs for over 4 years. Have had my ups and downs (rotator cuff surgery and a myriad of hamstring issues) but am still at it. Usually work out on my own but have recently joined up up with some similar minded folks for once or twice a week work outs. Don't follow too much of the diet, weak soul, but do try to watch what I eat.

I do like to benchmark what I'm doing with my peers so I will try to keep up with you.

Today I did this challenge/WO [url]http://trinitytraining.blogspot.com/[/url] in 6:55

Diane Dennis 05-16-2009 02:58 AM

Re: Over 50 Crossfitters Sign In
 
I'm off to the wilderness! Think of me when you do today's WOD!

John Burch 05-16-2009 11:20 AM

Re: Over 50 Crossfitters Sign In
 
:D 5/16/09 Tabata something else
Pu from rings 9-7-5-5-4-5-5-4
push ups 15-12-6-8-5-6-3-5
sit ups 10-7-10-6-7-4-7-6
squat 10-10-9-10-12-10-13-12

Diane hope you hve some big fun

Welcome Tom this is a very good group here

m/54/183

Pat Quigley 05-16-2009 07:39 PM

Re: Over 50 Crossfitters Sign In
 
Maybe I should start a new thread for CFers over 60. I've been doing the workouts for about 7-8 months. I use the WOD's from an affiliate that I used for about 2-3 months. Some exercises are out or modified due to limitations in range of motion or osteoarthritis in the knees.

Today's WOD was 3 rounds of: 5 BB Thrusters-95 lbs, 10 Pull ups, 15 Burpees, 20 squats, 25 sit ups. Quarter mile run before and after the above. Total time for today was 30'33".

Since I can not run, I use a treadmill at elevation and keep my HR at the top of the curve.



6'1", 250, 64 yrs.

Stephen R. Lampl 05-16-2009 11:14 PM

Re: Over 50 Crossfitters Sign In
 
Back from our travels of late........had a great time, but it is sure nice to be home!

[I][B]090509 SATURDAY; @ CrossFit East Decatur (Atlanta, GA)
[/B][/I][B]
Warm-up
Modified CFEW: [/B]Included approx. 20 DU attempts. Got each attempt, but again, chained none together.......:(

[B]WOD: (Main Page), for time of
4 X 800m Run. Rest as needed between runs. [/B]Subbed 800m Rows. Wish my right Achilles would stop nagging me so I could run again....
[B]TIMES: 2:54 / 3:06 / 3:12 / 3:03

[/B]Just for info, later this morning, CFED and members from other Atlanta affiliates all got together for a special Relay for Life WOD at BTB Fitness/CrossFit, with all proceeds from participants and/or donations benefitting Relay for Life! A High-Five (or at least, some peppers) to all the ATL area affiliates!

:pepper::pepper::pepper:


[I]No access to a PC for a few days. Posting from my CrackBerry. I really AM all thumbs....GAW![/I]

[I][B]090510 - REST DAY[/B][/I]. Last day in ATL, lots of family fun!

[I][B]090511 - REST DAY[/B][/I] - Travel back to CA.

[I][B]090512 - another REST DAY[/B][/I]. Lots to do @ daughter's up in Redding and no chance to work out.


[I][B]090513 Wednesday[/B][/I]
Short work out at globo near daughter's place.

Warm-up: Precor EFX546 Cross-trainer 10:00 / L3 / 150 watts / 150-160 spm / .95 mi.
CFWU (modified) X 2

WOD: Power Cleans 1,1,1,1,1,1,1. Post loads.
Warm-up; 45# X 15
Working:
95#, 105#(FX3), 95, 95, 95, 95, 95, 95. Not happy with these so kept weight here and worked on form. Tried for 5 X 5 work.
95# X 3, F4, F5. 95# X 3, F4. 95# X 4, F5. 95# X 2, F3.
[I][B]Note: [/B]Turns out I did Hang Power Cleans and did not pull from the floor....[/I]
Pull-ups: Dead hang: 4,5,4,4.
Kipping practice: 5,5,5.

[I][B]090514 Thursday[/B][/I]
@ CrossFit Redding
CF Redding warm-up
1000m Row - damper @ 7.5
Time: 3:41.6

WOD: "Salt Dog" FGB Style
3 rounds, 1 minute of each exercise with no rest between exercises. Rest precisely one minute between rounds. Score total reps for all rounds of:
Tire Flips
KTEs
Db Thrusters 20#
Score: 49, 34, 39 = 122.
This was WICKED - no question about it! Not whining here...just definitely feeling 2 weeks of questionable eating and limited workouts.

[I][B]090515 FRIDAY[/B][/I]
[I]Got to work out again at CF Redding.......Gotta Love It! Thanks Kevin, Cubby, and Jordan!

[/I][B]Warm-up:
Jump Rope Singles - 100 X 1. Tried for some DUs - Not today!
CF Redding Warm-up

WOD: "Cindy"
AMRAP 20:00 of:
5 pull-ups (rings)
10 push-ups
15 squats
TOTAL: As RX'd for 14 Rounds + 4 pull-ups, so I guess this is a PR....
[/B]Last full "Cindy" was 081118; 14 rounds + 5 pull-ups + 9 push-ups, but pull-ups were jumping.

[B]Squat Therapy:[/B] Took this training exercise from my session with Shana Alverson at CF East Decatur.
[B]Squat position bottom holds (weighted).[/B]
[B]10 reps. Held each one approx. 25 - 30 sec. [/B]These allowed me (tight hams, etc). to work on the correct positioning at the bottom of the squat.
[B]Notes:[/B] "Cindy" showed me I definitely need work on all aspects of my endurance (both breathing and muscular). Pull-ups and push-ups were broken after about five rounds. Found that if I slowed down the squats, I was able to "hang in there" with all but about three sets unbroken and form improved. I seem to be constantly working at my breathing limits.

Looks like everyone has been doing great work. I'll be catching up this week!

Charles Pyke 05-17-2009 01:23 AM

Re: Over 50 Crossfitters Sign In
 
Just peeking. I plan on knocking out some kind of WOD today. Spent yesterday touring Leeds Castle with a follow on walk around Cantebury Cathedral. Lots and lots of walking.

Tom and Pat...Welcome. This is a good group of folks.

Tom and Diane...As far as the pains and other minor complaints we can develop. I am a big proponent of Starting Strength for not just getting strong, but also toughening up your muscles, tendons, etc for exercise abuse. Consider backing off CF for a month+ and just concentrate on lifting. Read what Rip has to say on the subject.

Terry...That's a lot of good work. I don't know you can stand being on the road. I hate it. At least when I am deployed, I can settle into some sort of routine. The diet has all but gone out the window. It is really pretty difficult to eat well here at Mildenhall (aka Moldy-hole).

I will be off line for another day or so and hopefully, by then I will be back home.

Today is our 29th Anniversary...and I'm TDY...again. Poor girl, she puts up with way to much.

:broc::broc::broc::broc::broc:

Pat Quigley 05-17-2009 09:50 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Charles Pyke;590027]Just peeking. I plan on knocking out some kind of WOD today. Spent yesterday touring Leeds Castle with a follow on walk around Cantebury Cathedral. Lots and lots of walking.

Tom and Pat...Welcome. This is a good group of folks.

Tom and Diane...As far as the pains and other minor complaints we can develop. I am a big proponent of Starting Strength for not just getting strong, but also toughening up your muscles, tendons, etc for exercise abuse. Consider backing off CF for a month+ and just concentrate on lifting. Read what Rip has to say on the subject.

Terry...That's a lot of good work. I don't know you can stand being on the road. I hate it. At least when I am deployed, I can settle into some sort of routine. The diet has all but gone out the window. It is really pretty difficult to eat well here at Mildenhall (aka Moldy-hole).

I will be off line for another day or so and hopefully, by then I will be back home.

Today is our 29th Anniversary...and I'm TDY...again. Poor girl, she puts up with way to much.

:broc::broc::broc::broc::broc:[/QUOTE]

Congradulations on the anniversary. This Thanksgiving, my wife and I will have 40 years. Do you vary cycles of PL with CF? Thought of doing this myself. I went to PL competition this year's AZ Senior Olympics just to see what 's up and what the competition looks like. So I may do some PL events.

John Burch 05-17-2009 10:34 AM

Re: Over 50 Crossfitters Sign In
 
:D welcome Pat glad to have you posting here
5/17/09-090517

100' walking lunge 4 rounds @ 70lb @60lb @30lb @0lb
30 24" box jump 4 rounds
20 pullups no extra lb 4 rounds, broken

time 26:45 I screwed up when I started off with two 35lb dumbells for a 100
walking lunge, O well I need the work anyway

M/54/183

John Scott Rezendes 05-17-2009 12:06 PM

Re: Over 50 Crossfitters Sign In
 
[B]Tom, Pat[/B] Welcome aboard. You'll enjoy this thread...there's good, well seasoned (well, [B]Charlie[/B] and I are more salty/crusty rather than seasoned...[B]Terry[/B], now [B]Terry[/B] is seasoned with olive oil and sea salt) folks here. Enjoy.

Today I actually paid a baby sitter to come watch the youngun's so I could:

CFWU:
C2 Row 1047 meters in 5:00 min
and a quick x 3:
15 BW squats
1 minute jump rope
5 DH pullups
10 #35 k-bell swings

then over to the power rack for 1-1-1-1-1-1-1 Power Cleans as follows:
WU #45x3, #65x5, #85x5, #95x1
then working sets of:
#115x1
#135x1
#155x1
#155x1
#165x1
#175x1
#175x1 (holding as my PR)

then a 8RM set of #115

Mark Ervi 05-17-2009 12:58 PM

Re: Over 50 Crossfitters Sign In
 
Today after two consecutive rest days
CFWUx3 w/assisted dips
6 mins. run on treadmill
and 3x10 Burpees

Did Power Cleans 1-1-1-1-1-1-1
135-135-135-140-140-140-140

Did "Cindy" as Rx'd
11 rounds + 5 pull-ups +5 push-ups (PR by the 5 push-ups)

John Burch 05-17-2009 04:50 PM

Re: Over 50 Crossfitters Sign In
 
I have a question I hope someone here can help me with.
My son and I have been doing the WOD at the new Chesterton affiliate he does well for 13 years old. But every time we finish he gets a headace sometimes right after we work sometimes a little later, like today he started feeling bad before we got home around noon and he has been in bed all day.
so today is the worst for him.
Im thinking that he is not drinking enough water?
thanks in advance John

John Scott Rezendes 05-17-2009 05:17 PM

Re: Over 50 Crossfitters Sign In
 
John - I'm with you on the dehydration. I get headaches post workout and I'm almost certain I'm not drinking enough water. I'm thinking as well that a 13 yo metabolism is probably cranking at a much higher level that us old guys, so it could be a combination of water, food and heck, maybe even sleep. If his urine is brownish you might want to consider reading up on Rhabdomyolysis. You can read about signs/symptoms right here on the forum. Just enter Rhabdomyolysis in the search or at (WFS)[url]http://en.wikipedia.org/wiki/Rhabdomyolysis[/url]

Is he running a fever? If so then you've got something else to worry about. I'd say 102F or higher would be cause for concern.

Or he might just have a bug. Tell him I hope he's feeling better soon.

Robert Grande 05-17-2009 06:53 PM

Re: Over 50 Crossfitters Sign In
 
[B]Pat[/B], Welcome and ditto to what everyone else has said in welcome.
[B]Diane,[/B]]I envy your hike and I hope you and your husband had good weather and good views. Being in shape for backpacking was one of my orignal reasons for getting starting CF!
[B]Charlie[/B],Congrats on the anniversary and in my way of thinking that is a more noteworthy accomplishment than anything having to do with CF. About your idea on the over 50 virtual community - it sounds interesting and since I'm not sure of how you want to flesh-it-out, I'll follow your lead and with permission contribute as I can.[
[B]John B,[/B] I know when I get headaches it is usually from not enough water, and John R's advice on other possiblities sounds sensible.
Anyway I glad everyone is well....
Buy In:
3 Rnds:
25' Inch Worm>2 forward rolls>20m sprint
WOD:
Porch Scale:
4 Rnds:
100' lunges w/ 20lb dumbells
24" Inch Box Jumps 20 reps
10 20lb weighted pull ups
Time: 17:48

John Scott Rezendes 05-18-2009 09:25 AM

Re: Over 50 Crossfitters Sign In
 
Today I:
WU with 5:00 C2 row 1022 m
and a quick mod CFWU x 3:
5/10/10 BW Squats
30sec jump rope
2/2/2 pull ups
5/10/10 pushups
3/3/3 dips

and then:
CINDY
16 rounds + 5 pull ups + 10 push ups
all pullups and pushups as rx'd ...had to break up the squats toward the end

went ahead and finished 20 rounds in 25:45

Stephen R. Lampl 05-18-2009 02:35 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090518 MONDAY - - [/B][/I]Back home at the globo today.....
[I][B]
Warm-up:[/B][/I]
[B]Stationary Cycling[/B]: 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up[/B]:
Arm circles
10 shoulder pass throughs
10 body circles (each direction)
Trunk rotations (Steve's add-in)
5 full body circles (each direction)
20 push-ups
10 hollow rocks (Steve's add-in)
25 GHD sit-ups
25 back extensions
10 pull-ups
5 lunges (each leg)
25 squats
10 burpees

[I][B]WOD Warm-up:[/B][/I] [I][B]Dead lifts.....[/B][/I]
PVC X 15
45# bar X 15
135# X 10
185# X 5
225# X 3

[B][I]WOD: "Diane" [/I][/B]([COLOR=Navy][COLOR=Black]First time doing "Diane.")[/COLOR][/COLOR]
[B]For time:
21-15-9 reps of:
225# DL
Hand Stand Push-ups [/B](subbed pike push-ups, since I can't do HSPUs yet).
[COLOR=Blue][B]MY TIME:[/B] [/COLOR][B][COLOR=Navy][COLOR=Blue]5:50[/COLOR] [/COLOR][/B][COLOR=Navy][COLOR=Black](I was hoping to break 10:00)! WOO HOO!

[/COLOR][/COLOR][I][B]Pull-ups (all Dead Hang):[/B][/I]
4, 5, 4, 4, 3, 5 = 25. Arms shot from pulling, so calling it good for today!

Tom Girouard 05-18-2009 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for all the welcomes. Did a Police Memorial Workout on Friday at the request of one of my cop/SWAT training friends. 75 reps of from the ground to overhead for time. I did clean and push press/jerk in 6:55. Felt it on Saturday in the traps pretty good.

Lately I have been hitting a place we call the "stairs". Take a look at this (wfs) [url]http://trinitytraining.blogspot.com/search/label/stairs[/url] for an idea of what they look like. 120 steps of varying rise and run with a total vertical of 78 feet. Saturday morning broke out my new Again Faster portable pull-up bar and hung it at the top of the stairs. Did 10 ascents and 85 pull-ups.

Sunday morning I just climbed the stairs 15 times.

Today, Monday I usually do yoga at noon, but work got in the way. Will use this rest and recover.

Mark Ervi 05-18-2009 07:47 PM

Re: Over 50 Crossfitters Sign In
 
Stephen-
Good strong "Diane" taking on those 225 DL's

Today I did
5 rounds of 30 sit-ups (on the floor) and 25 back extensions (on a 45-degree Roman Chair).
My time: 13:43 (PR)

Stephen R. Lampl 05-18-2009 08:41 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;591155]Stephen-
Good strong "Diane" taking on those 225 DL's

Today I did
5 rounds of 30 sit-ups (on the floor) and 25 back extensions (on a 45-degree Roman Chair).
My time: 13:43 (PR)[/quote]

Thank you, Mark! Good strong work on your end also! Props on the PR!

Mark Ervi 05-19-2009 08:40 AM

Re: Over 50 Crossfitters Sign In
 
Did CFWUx3 w/assisted dips and 6 mins. Run on treadmill

Did modified ďDianeĒ of 21-15-9 w/175lb. deadlifts and 70lb. shoulder press subbed for HSPUís.
My time: 11:03 (PR)

Charles Pyke 05-19-2009 12:29 PM

Re: Over 50 Crossfitters Sign In
 
Back from my TDY. Quite exhausted today. Something about not getting enough sleep and then working for 20 hours or so.

On Sunday, 2009 05 17 did:
"Cindy" AMRAP in 20 min of 5 pull ups, 10 pushups, 15 squats.

WU: 1320 yd run at Mildenhall outdoor track. There is set of pull up bars right next to the track (little used I might add).

Did 13 rounds + 3 pull ups. (That would be 13.1 rounds in Terry speak - I think).

Notes:
1. Pull ups - 1st 5 were kipping, remaining were jumping w/ bar height at near full extension over my head and feet flat on ground.
2. Pushups - Set 1 thru 4 were regular PU's, then cahnged to knee push ups. Experimented with different hand spacing. Think I'll try a hand postion that best mimics the spacing when doing presses and other overhead work. This will also shorten how far I have to lift my body also (as compared to a hand position directly under the body).
3. All squats unbroken and fast. At least I am good at something.

Did not feel any effects from the work out until late yesterday. Sore here and there. I need to do a little more running since my PFT is coming up in August.

Pat...I'm sorry, what is "PL"?

Am observing the rest day today and will pick up with our regularly broadcast show tomorrow.
:broc: :broc::broc::broc::broc:

Pat Quigley 05-19-2009 12:37 PM

Re: Over 50 Crossfitters Sign In
 
It's funny that the warm up can sometimes be more extensive than the WOD. I usually do many squats, either with weighted bar overhead or without, rubber bands from front to back to loosen the shoulders (which are very tight for me), short one legged step downs from a treadmill from the floor and one legged squats to some stationary platform (I'm lowering the depth given my progress--right now I'm somewhere between 2.5 and 3 feet), Roman chair sit ups and back extensions, dips, pull ups, and pushups. I occasionally do the warm up based on Bruchner's (sp?)video before OL's. All that took my 20 minutes the other day.

The WOD was simple: 5 RFT

25,20,15,10,5 KB swings 53
5, 10, 15,20, 25 burpees
200 meter sprint.

My knees started to complain on the jumps with the burpees so I just did alt. leg stand ups onto a 30" stand. I used the treadmill for fast walking at a pitch. 16'00" to complete.

This month the WOD also includes a random number of push ups daily. 120 for today.

Good work out, I experimented with eating some fruit about an hour before going to the gym. Noticed that I didn't leave the floor smelling like a bottle of ammonia.

After reading some material on another forum, I decided to give the paleo diet a shot. I love steel cut oatmeal. I wonder if they count on the paleo since you are eating the whole oat berry?

64, 6'1", 250.

Pat Quigley 05-19-2009 01:03 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Charles Pyke;591636]Back from my TDY. Quite exhausted today. Something about not getting enough sleep and then working for 20 hours or so.

On Sunday, 2009 05 17 did:
"Cindy" AMRAP in 20 min of 5 pull ups, 10 pushups, 15 squats.

WU: 1320 yd run at Mildenhall outdoor track. There is set of pull up bars right next to the track (little used I might add).

Did 13 rounds + 3 pull ups. (That would be 13.1 rounds in Terry speak - I think).

Notes:
1. Pull ups - 1st 5 were kipping, remaining were jumping w/ bar height at near full extension over my head and feet flat on ground.
2. Pushups - Set 1 thru 4 were regular PU's, then cahnged to knee push ups. Experimented with different hand spacing. Think I'll try a hand postion that best mimics the spacing when doing presses and other overhead work. This will also shorten how far I have to lift my body also (as compared to a hand position directly under the body).
3. All squats unbroken and fast. At least I am good at something.

Did not feel any effects from the work out until late yesterday. Sore here and there. I need to do a little more running since my PFT is coming up in August.

Pat...I'm sorry, what is "PL"?

Am observing the rest day today and will pick up with our regularly broadcast show tomorrow.
:broc: :broc::broc::broc::broc:[/QUOTE]

PL=powerlifting, OL=Olympic lifting. I asked a judge at a PL meet recently and he said each are their own sport. I wonder how old lifters last in OL vs. PL. There was a guy in his 80's participating in th PL contest.

Charles Pyke 05-19-2009 03:21 PM

Re: Over 50 Crossfitters Sign In
 
Pat,

Can't say I strictly PL. I followed a Starting Strength routine for two months using shoulder press, bench press, back squat, dead lift, and power clean. Lifted three times a week with squats each lifting day. Got to the point where I was going to start mixing in front squats and more sets of dead lift but I switched back to CF. If I thought I needed a little more strength work, I'd stop CF for a while and just do SS again, but maybe now sprinkling in some metcon, running, and rowing.


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