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Scott Allen Hanson 06-24-2009 08:51 AM

Re: Over 50 Crossfitters Sign In

3 x 5 DL at close to your 5 rep max is pretty high volume, even w/o the high rep set. Seems like a lot of people quickly move to a 3 x 3 scheme or drop one of the 5 rep sets. After you see how it goes, you might consider switching the DL's to the end of the week. I seem to be able to go harder having the BS and DL days separated.

Nice job on the kipping pu's!

I had to check to make sure all the broccoli's were there this AM. I ate some out of the garden last night, none had tatoos however.


Great work on the FS PR and the kipping pullups for reps! Its funny how sometimes how I'll feel weak and demoralized one day and PR something else the next.


Keep on knocking those WOD's out. How's Recon Ron coming?

[B]Diane! DIANE?[/B] Where are you? How's the hand?

Spinning class in the AM. Went hard. No WOD.

CFWU x 15 x1, 3 rds of 1 MU + 5 Ring Dips
Press: 44x5; 64x5; 84x3; then 96x5; 101x5; 106x5 (PR for reps)
High Rep Press: 84x14
Met Con: intended to be the 3xWtd PU w/45#; 5x strict; 7x kip. On the third rep of my wtd pullups in round 2, felt a tweak in my neck. Think I strained a muscle in my upper back; been there before. Stopped and changed plans.

10x40 meter sprints with about 0:35 to 0:40 rest between.

Skill Work: trying to walk the slack line with the boys. I'm pretty lame when it comes to balance.

Neck feels stiff today so taking an unplanned rest day. Also, still sore from BS on Sunday. Probably should have taken a 1/2 intensity week after my last CFSB cycle, but will re-evaluate tomorrow.

Tom Girouard 06-24-2009 10:00 AM

Re: Over 50 Crossfitters Sign In
Charlie, I am a big Buffett fan and unfortunately I spend a little too much time in Margaritaville. Have a recipe for "Buffett's Perfect Margarita"... killer.

Keeping with the Airplane theme, do any of you guys enjoy gladiator movies??

Yoga on Monday. Back is tender from some partner assisted cobras.

Tuesday, met an evergrowing group out at the stairs. Temp was in the low 90's. Did three rounds of 10x box jumps, 10x ring dips, 10x SDLHP with 65#, 15x air squats, 30x jump ropes followed by an approx 600M run to the stairs, up the stairs 10x inverted rows, 10x knees to chest. That was a tough workout esp. with the heat and humidity.

Today will do presses.

Diane Dennis 06-24-2009 10:28 AM

Re: Over 50 Crossfitters Sign In
Hi guys. The wrist is good but I haven't had time to post because my husband has become quite ill. Trips to the ER, in and out of the hospital, a myriad of drugs. He's not had a sick day in seven years and all of a sudden he crumbled. I'm beside myself with worry. My coping tool has become a jump rope - try to get a straight answer from a doctor then go jump rope - argue with a pharmacist then go jump rope - instead of sitting in a waiting room, go out to the parking lot and jump rope. If only I could make my husband better by jumping rope.

Charles Pyke 06-24-2009 01:17 PM

Re: Over 50 Crossfitters Sign In
Diane...I'm not too good with fancy words or at saying the right thing, so I won't say much. But I will pray for your husband.

Nancy Cohen 06-24-2009 01:26 PM

Re: Over 50 Crossfitters Sign In
my first time crashing this thread in a long time...

Diane, I'm so sorry to hear about your husband. Sending good thoughts and mojo your way...

Scott Allen Hanson 06-24-2009 04:10 PM

Re: Over 50 Crossfitters Sign In

So sorry to hear about your husband. Your both in my thoughts and hoping your Docs figure it out soon.

Pat Quigley 06-24-2009 04:43 PM

Re: Over 50 Crossfitters Sign In
Diane, sorry to hear about your husband. It's really tense not knowing what the problem is. Somehow worse than knowing what it is! Problem dealing with hospital doctors and nurses is first finding out who they are and getting a hold of them. If specialists are involved, it becomes really hard to get a general picture of what is going on. And while you sound like a really bright person, none of us is too smart when we are under a ton of stress with something like this. If your husband or you have a primary care physician that you are comfortable with (that is a doc who will take time to sit for a while and talk to you beyond whatever specific symptoms you present---if you don't, then change docs), have that doc call one or more of the treating docs. Then have that doc explain everything to you and your husband. This will help the primary care doc know what he will have to deal with on your husband's discharge. If you have a relative who is a doc or nurse, have them call the docs at the hospital. Again specialists are notorious for being poor communicators and sometimes not seeing the larger picture. If your ole man is one of those guys who abhors doctors and hospitals, then do him a favor and start getting answers, with the right help, in spite of his avoidance.---he's probably just scared. Hope this helps.

Pat Quigley 06-24-2009 05:02 PM

Re: Over 50 Crossfitters Sign In
Charlie, Scott, and Stephen thanks for all the feedback on the FS. I tried using a wide enough grip on the bar to lower it below my chin. At this width, the bar ended up on my chest!:o

I watched the video in the journal on the shoulder and I have an impingement in both shoulders. I will keep trying though. Over 20 years ago, I had shoulder surgery to remove a ligament due to an impingement Two of my brothers have had the same surgery. In all three cases the coracoacromial ligament was removed so it would not impinge the biceps tendon. The two brothers also had the tips of the bone reshaped so the arm could move thru greater rotation in the should cuff.

I noticed today that when I do overhead presses, the bar starts at about the level of my mouth--it doesn't get close to the shoulders.

Any how, after my usual warm up. I did: 10X 95 OHP
10X 95 FS (hold bar on shoulders with folded arms. 3X 135 FS
3X 185 FS
3X 225 FS
3X 245 FS
3X 255 FS*
*squat was a little shallow.

on 4/30/09, the max for FS was 235. :kicking0: I won't count the last set.

John Burch 06-24-2009 07:10 PM

Re: Over 50 Crossfitters Sign In
pullups 22pr- 10- 9- 9 -9 -8

front squats 95x5 95x5 115 x5 115 x 5 115 x5

10 rounds for time of
10 35# KB swings
15 20# 10' wall ball shots

time 21:08

John Burch 06-24-2009 07:12 PM

Re: Over 50 Crossfitters Sign In
Diane I hope it all works out for the best for you and your husband.

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