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

Tom Gallagher 11-21-2011 01:40 AM

Re: Over 50 Crossfitters Sign In
 
OK back to deadlift and a question.
Still doing metcons maybe heavy squat (once in a while) , press 5 x 5
Have done some kettlebell work, 60 - 80 reps set 40#
maybe less with 55#. Almost a method to the madness.

But weekly deadlift fairly regular mostly 3 -5 sets of 5
Do 3 x
Did 5x275# don't remember extreme strain for a PR.
Haven't been wearing a belt. I am close to my goal of 315# by some calculators
275# x 5 = 315#x1 So I started thinking (dreaming) I am close to my 315# goal
thought that's heavy, I should us a belt.
Usual 225# x 5 245#x5 no belt
used for 265# x 5 OK
275 X 5, not so much did 275x1 4 times.
Would a belt cause a big drop, if you haven't been using one?
How can I mitigate the adaptation?

Maybe its all in my head I did a PR then didn't hit the same numbers the next week.

Michelle Simpson 11-21-2011 10:22 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;1005960]Haven't posted in a while but have been working out. Does it count if you don't post it?
QUOTE]

It does for me. If you guys don't see me posting, it's becuase I'm busy working or working out. But you can bet your butt it's getting done.

[B]11-20[/B]

15 minute AMRAP
10 walking lunges
10 20" box step-ups
10 30# kb dead-lifts
8 rounds

[B]11-21[/B]
Helen 14:56 Blue band

I'm a slow runner and pleased with this. Getting closer to getting completely off the bands on pull-ups.

Jim Cordes 11-21-2011 10:24 AM

Re: Over 50 Crossfitters Sign In
 
11/21 WOD

20–15–10
Power Cleans (135#/95#)
Weighted Sit Ups (25#/15#)
*30 Meter Burpee Broad Jumps between sets (60 m total, none at the end)

16:16 as Rx'd. Last in the class, by a lot. Regular readers of this log will remember I tweaked my back just Saturday with 135# clean and jerk during Grace. I was concerned when they came up again this morning. Fortunately, the tweak was quickly working its way loose over the weekend. (Four year old granddaughter Jane is visiting this weekend, and I was able to turn "stretch Grandpa out" into a game. :) Lots of pulling with elastic bands, etc.) I decided to "choose the wrench" and show up and see what happened this morning. My primary focus was on not hyperextending my back during the cleans. Fortunately, the 135# cleans all went very well, just slow. Thanks KJ for keeping an eye on my form!

Claw

Bill Hoogsteden 11-21-2011 06:23 PM

Re: Over 50 Crossfitters Sign In
 
Claw, Glad your back is better! I injured mine back in 1990 & where I injured it still let's me know it's there! Good thing is that when I do overhead stuff & my form is good I don't feel a thing. Good job on that power clean/ weighted sit up/ Burpee (Yay! Burpees!) Broad Jump WOD. I figure that the WODs I do really slow on that I've done more than anyone else who didn't. Usually, the next time I do that WOD, I end up clipping A LOT off my time or REALLY increasing my Max Lift.

Michelle, You're having issues with your breathing & you do a sub 15 Helen?!?! That's a respectable time!!

Tom, Don't feel bad. I was struggling to break 300# DL FOREVER. What was discouraging was going from 295 down to 275. :mad: But keeping at it, i.e. doing the CF WODS or Wendler, I did 315# & then 335# REALLY fast!! If you go down the next week, I wouldn't worry about it!

[B]WU:[/B]
400m run
4 Pull Ups
2 rounds:
5 Push Ups
10 Air Squats

[B]WOD:[/B]
Lynne
5 Reps:
205# Bench (max reps)
Pull Ups (max reps)

8/7, 7/7, 6/7, 4/5, 3/4

[I]Brutal! but good. Felt my Pull Up form was REALLY good (at least during the 1st 3 rounds! :D[/I]

Perry Dean Freedman 11-21-2011 07:09 PM

Re: Over 50 Crossfitters Sign In
 
Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.

Tom Gallagher 11-22-2011 05:23 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

That's why I love crossfit no one blows smoke.
Some of my best workouts were when my 7 year old counted the reps.
Best being the most fulfilling time and reps didn't matter (so much)

Cliff Miller 11-22-2011 09:14 AM

Re: Over 50 Crossfitters Sign In
 
and to think i was going to say you smoked those 800 m. run times perry. :) good luck on your redo's. i just hate running that distance. come to think of it i just hate running in general.......

so last nite after

1000 m row....3:41

and purple banded dead lifts

275-295-317 1/2

i went over to a friends house for dinner. after diner he said here check this out. it was a video he had just finished putting together from a febuary 2010 road trip we did.

man was I ever FAT then. this trip was just 6 weeks after having started crossfit. i did not realize just how big i had gotten but that video was like a slap in the head looking back at it.

i realize now that i certainly don't want to ever go back to where i was then. either in how i look (vain i know) and even more importantly how i feel.

Jim Cordes 11-22-2011 11:54 AM

Re: Over 50 Crossfitters Sign In
 
11/22 WOD

Split Jerks:
1-1-1-1-1-1-1
Followed by:
Tabata Bottom to Bottom Squats
w/ a 1 Mile Run (clock starts as soon as the last 20 second increment is finished…have fun)

Split jerks: 135-145-155-165-170*-175f-175*
Had to press some of the heavier ones out. Thanks again to Christina for pointing out that I breathe out during the lift. Once I focused on holding my breath through the whole lift, I was able to lift the heavier weights.

Tabata B2B = 11. I had to relax into a deep squat during the 10-seconds of down rest. Not sure that it as designed, but it was the only way to keep my legs from totally failing. These were brutal.

1 Mile Run = 7:29. Pleased with this time. Thanks for Krista for breathing down my neck the last lap which motivated me to pick up the speed. I think if we had gone another 100 meters she would have caught me! Because I spent many of my rest intervals on the Tabata B2B down in a deep relaxed squat, my quads were not nearly as tight as they could have been, meaning I was able to get up to speed on the run pretty quickly. I felt stretched out by the first turn, about 100 meters into the run.

Lots of work, thanks to Christina for keeping us on schedule!

Claw

Michelle Simpson 11-22-2011 01:55 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

I do! As CrossFitters we hold ourselves accountable, even more so when no one is watching!

Michelle Simpson 11-22-2011 01:59 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1006953]Michelle, You're having issues with your breathing & you do a sub 15 Helen?!?! That's a respectable time!!

[\QUOTE]

Thanks William. The forced rest has helped I'm sure! I'm a slow runner, I managed all three rounds of KB swings unbroken so that helped make up time for being a slow runner. If I could get to the point of kipping the pull-ups I suspect that time might get better :p

[B]11-22[/B]
3 rounds for time:
10 strict dead-hang pull-ups (blue band)
10 ring dips (blue band)
10:54

This one really trashed my shoulders and chest and I'm happy with that.


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