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Back squat precaution. Coach Jake was discussing back squat safety w. me this AM and suggested that we should practice dumping the weight from the rear position. I watched a guy do this in competition with over 500 lbs. The guy walked away and came back for his next try and nailed it. Up till now, I never practice back squat unless I was in a power cage.

At Tribal Fitness this AM. 5RFT: 135/95 thruster for 15 R + 400m run. I scaled this to 55# given my poor form and jogged thru the runs. finished in 24:15.

Tribal is running a 6 week challenge. Today for baseline of Filthy 50 and then retest 6 weeks later. Couldn't stay for this but did get to see some familiar faces from other local affiliates.

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[B][U]June 19[/U][/B]
Biked 15 moderately hilly miles (45:35, PR by 7 secs, Avg. HR 126, Max HR 139)

No time for anything else with all of the graduation stuff.

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[QUOTE=Perry Dean Freedman;950060][QUOTE=William Hoogsteden;949995]Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Bill: how did you get black and blue, did you fall? I'm being really careful and keeping form very strict. Since I never did squats until about 6 months ago, I'm sure I'll make quick gains and then plateau. I don't have much interest in going super heavy, but it's hard not to challenge yourself once you've conquered a particular poundage.[/QUOTE]

It was my 1st time doing back squats out side of the smith machine. Went down too low & couldn't go up. Then it felt like ALL my bottom parts were pouring out of me! :yikes: Not good!! I ended up rolling the bar down my back, which looked like hell afterwards!

[QUOTE=Pat Quigley;950154]Back squat precaution. Coach Jake was discussing back squat safety w. me this AM and suggested that we should practice dumping the weight from the rear position. I watched a guy do this in competition with over 500 lbs. The guy walked away and came back for his next try and nailed it. Up till now, I never practice back squat unless I was in a power cage. [/QUOTE]

The point is BE SAFE!! Our box started practicing bailing & since we've had to change, we have a spotter ready to help pull the weight away from the squatter to reduce the chance of injury!

[QUOTE=Pat Quigley;950154]Tribal is running a 6 week challenge. Today for baseline of Filthy 50 and then retest 6 weeks later. Couldn't stay for this but did get to see some familiar faces from other local affiliates.[/QUOTE]

Pat, that sounds awesome!!

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[B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR]


6_19_11 Sunday[/B]
rest day of sorts


1 Mile Jog

[B]Pushups + Situps[/B]
10+10 (5)

Foam roll, stretch

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[QUOTE=Deb Borbone;950453][B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR]


6_19_11 Sunday[/B]
rest day of sorts


1 Mile Jog

[B]Pushups + Situps[/B]
10+10 (5)

Foam roll, stretch[/QUOTE]

Thanks Deb. Spent most of the day putting up shelves in the back office of our facility. Then, just to celebrate, did Linda. 275#, 155# & 95# Took 28:46. Seemed slow, but got er done. The squat cleans were pseudo. I would pull the bar to my shoulders and then squat. Managed a few catches in the squat position.

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[QUOTE=Deb Borbone;950453][B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR][/QUOTE]

Thanks Deb!

[B][U]June 20[/U][/B]
Ran 18 miles (3:19:10, 900 ft. of elevation gain, Avg. HR 119, Max. HR 144).
Stretched
Rolled right hip
Iced right hip and lower abs.

PR for longest run by 2 miles. Protocol for 18-22 mile training runs is to run 4 mins and walk 1 min, so my average time is slower than my 16-miler (11 minutes/mile), versus 10.5 minutes per mile. Honestly, I was looking forward to the walk breaks, so no complaints from me. I'm supposed to do these runs no faster than 2 minutes per mile slower than my estimated best time for this distance so I think my pacing was pretty good. My right hip and lower abs were somewhat sore after the run, so I rolled, iced and took a couple of advil. These runs are not much fun! Need to get into Zen mode during them. I'll do a recovery swim tomorrow.

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lots going on lately with Daughter's open house and in laws in from Colorado,
I have not made much time for the board, I see lots of work by everyone and some PRs

6/15
@75#
5 HC high pull
5 push press
5 back squat

Max push jerk
1@135 @155 @165 @175
heavy close grip triple bench @ 175 @185
3 HC high pull triple 135 155 165
3 sets ring row 15/15/10

WOD 3 rounds
270m row
10 ball slams @20#
30 good mornings / 10 walking lunge @ 45#
195 jumprope
23:02

6/17 5:30 am Andy's group
21 Dl @185
run 200m apx
21 push press @95
15 DL
15 pushpress
9 Dl
9pushpress

run 200m apx

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[B][U]June 20[/U][/B]
Looks like I've been off by a day for the last couple of postings. Oh well.

Swam 2000M straight through today.

I haven't swim that far continuously before and I wasn't sure how it would go. That's a little longer than the swim leg of the half Iron Man, so I wanted to make sure that I could do it without any issues. It wasn't too hard, so that's one more item that I can check off. The main challenge was figuring out how to occupy my mind the whole time while staring at the bottom of the pool. :rolleyes:

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[QUOTE=John Jaeckel;942179]How much of it is genetics? I think some. /snip/ Genetics gives you a baseline— it deals you a hand and the rest is how you play that hand.[/quote]

Every thing Ive read agrees with this. First, genetics, after that, lifestyle. If one continues to live the lifestyle of their parents (for example), then they may indeed mirror their health future.

Im a good example of this .. with two sisters who have patterned their life after my mother - who is sickly. One older and one younger, and even the younger of the two looks older than I do. Physically, mentally and spiritually I walked away from that/their lifestyle some 40 years ago.

[QUOTE=John Jaeckel;942179]To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, ..[/quote]

I agree with this equation, or at least, its what Ive found to work for me. To include spirituality (not religion).

O/w .. [URL="http://www.sportsci.org/encyc/agingex/agingex.html"]here is a basic page on Aging and Exercise[/URL]. Yet .. there is not enough info here on diet and lifestyle of the individuals in question.

[QUOTE=John Jaeckel;942179]I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/QUOTE]

Ive been doing Yoga for 40+ years, and am really getting into CF .. so maybe Ill still be working the Clean and Jerk when Im 90.

:)

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[QUOTE=Jim Cordes;942510]Reflections on Murph. I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.[/quote]

I read loads of [I]do's[/I] and [I]dont's[/I] about gloves .. and finally opted for [I]dont[/I], until I tore my hands up doing Knees2Elbows.

I used [URL="http://www.organicfacts.net/organic-oils/organic-coconut-oil/coconut-oil-for-skin.html"]coconut oil[/URL] on them, because its loaded with antioxidants and excellent for skin regeneration.