Re: Over 50 Crossfitters Sign In
 

[I][B]090812 WEDESDAY - REST DAY TODAY.....

(Evening)
[/B][/I]
Assisted with Cross Training Class at globo for an hour - - reviewed press series and helped take the class through a "Fran-esque" workout.

[I]Prior to the class...............
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Tabata Push-Press
Used 65#
11/11/10/9/7/7/7/7 = 69 [/B](Strict Tabata score of 7).
[I]These started to get really difficult really quickly starting about cycle 4. I worked hard to keep the intensity and almost did not get up rep 7 on the last cycle. Good weight selection for these, I think!

[B]Skill Work: [/B][/I][B]Back Squat 10 X 5
45# bar for all.....
[/B]Concentrated solely on form. Tried widening my stance slightly - - I think my depth was too great for my initial stance width and the depth I was trying to drop to. Later lifts were much improved.

[I][B]Jump Rope: [/B][/I][B]DU Practice - about 5:00.
[/B]Chained three doubles on four or five occasions. Got numerous un-linked DUs. Got tired quickly and ended up doing a couple hundred singles.
_______________________________________________________
[B]Rick,[/B]

Welcome aboard and happy belated B-Day! I agree whole-heartedly with John B., you flat "smoked" that WOD! Awesome.

[B]Jay,
[/B]
I think Pat has you by about 4 years........If it's any consolation, I think I'm #3 at 58 years......but, I'm actually a 17 year old trapped in a 58 year old body.....

[B]John W.,

[/B]Thank you - - my daughter says that I am full of useless information.......though I hardly call this useless! This group simply ROCKS - - inspires my socks off and makes me proud to be a part of it!
BTW, more smoking rowing times and great job on the Bad BAD Burpee-containing WOD you did today.......Feel the Burpee Love.......

[B]Terry,

[/B]Great words of truth for us......Nice running times!

[B]Pat,

[/B]Rockin' job on "Linda". I have not tried that WOD at all yet, as my globo has just 4 45# bars and at least two or three are always in use.

[B]John B,

[/B]Congrats on the BS PR! Great work on the Cleans/Ring dips WOD!

[B]Diane M,

[/B]It is ALWAYS good to beat the youngsters! It's especially fun to see the looks on someone's face when they are say.....25 or so and you are like - 58 (like me) and you "dust" them! I'm not gloating here.......much.:D

[B]Skip,

[/B]Hope the rest day did you well and you are feeling less sore........

[B]Diane D,

[/B]Hope you had a great day.

[I][B]Take care all and have a great tomorrow![/B][/I]

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[quote=Charles Pyke;643042]......... [I]Steve...Can you give me a few pointers on "rolling out" one's sore muscles? Big time DOM in my quads today. Can hardly walk down stairs (pretty funny actually).[/I][/quote]

Charlie,

The best way is to use a "foam roller" - - the most common ones are 36" long, about 6" in diameter, and are white or black (the black foam rolls of the same dimensions are harder and have a purpose, but will probably be too painful to use for most people).

If you do not have one, or have access to one, they can be purchased through many physical therapy offices or ordered on-line from vendors like Power Systems [URL="http://www.power-systems.com/"]http://www.power-systems.com[/URL] (w/f/s). They run about 15 -17 bucks.

For the quads, place the roller on the ground (carpeted surface works best, so the roll won't slide) and lay on it, placing both legs together and allowing your full lower body weight to rest on the roll, with your knees just off the roll. Using your arms, pull yourself forward (leaving your legs/quads on the roller) and literally roll your quads over the roller until it nears your groin/hip crease. Reverse direction and do this slowly for several times, or until you cannot stand it any longer, whichever is shorter. Don't spend more than one minute to a minute and a half before resting two to five minutes. Repeat.

You can use the roller for nearly any surface onto which you can place a sore limb, your back, abs, etc. I got most of my instruction from my physical therapist, so there is, I am sure, much more information out there with which I am not familiar. I hope this little bit helps though.

Take care and feel better!

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Today - 08/13/09
6AM group workout on the North Shore with Patrick

WU:
Stretching

Experimental WOD #1 to evaluate drop-off in performance over several rounds:
4x
Run 400m, 30 sec rest, 15 burpees, 30 sec rest

Results: The burpees did not significantly affect my run times as they remained consistent throughout, but my burpees slowed each round. Discussion ensued as to whether the running was slowing my burpees or the run/burpee combo was slowing my burpees. Additional discussion ensued regarding the mental aspect of my running because the fastest I've run in past two days was yesterday when I was [B]determined[/B] to finish first.

Experimental WOD #2 to evaluate drop-off in performance over several rounds:
2x
15 push-ups, 30 sec rest, 15 burpees, 30 sec rest

Results: 15 PUs in 19 secs in the first round. After the burpees, my PUs were destroyed to a degree that we only did two rounds. Conclusions were obvious on this one.

Ab work: flutter kick, sit-up sequences

All in all, a fun and interesting work-out.

[B]Pat and Charlie[/B]: Iron Chef - Battle Broccoli: [URL="http://www.fanpop.com/spots/iron-chef/videos/12504/title/iron-chef-broccoli-battle"]http://www.fanpop.com/spots/iron-chef/videos/12504/title/iron-chef-broccoli-battle[/URL] (WFS)

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Diane thanks for the site. Cool doo!


Stephen, I figured out how to do "Linda" at the globo. One power cage or free standing brackets for benching. One bench on wheels. One bar. For the weights I did yestereday I kept available for ea. end: 2X 45 and 1 X25. It starts with 285: a 45, 25, and a 45. Strip one 45 off ea. end after the DL's for the BP. Strip the 25's for the cleans. Restack and start again. I just pulled the bench in and out as needed.

Terry, "Linda" has got back ache tattooed on both arms and just above her cheeks! I am stiff as all get out today. Could be that by the latter sets my cleans were kind of coming to a near standing position and doing a hang clean.

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[QUOTE=Pat Quigley;643385]Diane thanks for the site. Cool doo!


Stephen, I figured out how to do "Linda" at the globo. One power cage or free standing brackets for benching. One bench on wheels. One bar. For the weights I did yestereday I kept available for ea. end: 2X 45 and 1 X25. It starts with 285: a 45, 25, and a 45. Strip one 45 off ea. end after the DL's for the BP. Strip the 25's for the cleans. Restack and start again. I just pulled the bench in and out as needed.[/QUOTE]

Pat,

This is a great post. I was just sitting here trying to figure out in my head how I would do Linda in the gym. Good stuff!

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Today
CFWUx3
6 mins. Of running on treadmill

I did modified “Linda”
I did 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 150lbs.
Bench Press 100lbs.
Full Squat Cleans 75lbs.
My time: 30:46

I always look at this before I start and think I am doing the weights too light because I am so far under what is Rx'd. I intend to blow through the work out in just over 20 minutes. BUT THEN I get into just the rounds of 8 and I am crushed and hanging on, hating every lift, especially the squat cleans, and I just fantasize about the end, the end, please let it end. Those full squat cleans right in the middle are as bad as any burpee.

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Diane D.-
Great composition on your new Avatar. I would like to put one up that had that kind of artistic strength. It's cool.

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Thursday 8/13/2009 ***Dating Sage***
“Dating Sage“

Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps

These are new movements...I've practiced the Snatch once before and never done Thrusters. I used a 15# weighted PVC. My time was 15:05. At least I'm pretty sure that's what it was!

I am so ready for a rest day!!!

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Chris...Hello. Please tell me you're not wearing AF PT shorts and a visi-belt.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Charles Pyke;643528]Chris...Hello. Please tell me you're not wearing AF PT shorts and a visi-belt.[/QUOTE]

No, Navy PT shorts and a visi-belt. :) Its required here any time you wear PT gear, even during the day. You can take it off when you are in the gym. We do CrossFit outside one of the buildings here and I normally take it off but that night we were doing 200m sprints as part of our WoD and its a pretty dark street next to that building.