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

Jeff Kilinski 01-02-2010 10:36 AM

Re: Over 50 Crossfitters Sign In
 
The Globo was PACKED!

[B]WU[/B] 2x, 400 run, 10 pullups, 10 pushups, 10 back ext

[B]Strength[/B] Thrusters 3-3-3 115#, 135, 145

[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

Attempted to cash out with a 1/2 mile run and cramped up. I guess the 250 squats in Barbara were enough.:bonk:

John Warkala 01-02-2010 11:13 AM

Re: Over 50 Crossfitters Sign In
 
So I went with my son to the box today so he could work out and I could hang out and talk with the crew.
Grabbed a piece of PVC and started doing some shoulder stretching and "dislocates" and guess what ? NO shoulder pain and great range of motion.

It took hip surgery for me to get the rest I needed to allow my shoulder to heal. Looks like I got a 2 for 1 deal out of this.

I've been working so long with some kind of pain that I just accepted it as normal
I'm gonna start up everything real SLOW when I can. I kind of like this "no pain" thing.

John Jaeckel 01-02-2010 12:12 PM

Re: Over 50 Crossfitters Sign In
 
So, after an intense "Cindy" yesterday, I go into the box today for the first time since 12/18 for this little beaut.

WARMUP:
:30 on/:15 rest
Jumping Jacks
Burpees
Squats
Mountain Climbers
Air Thrusters
Jumping Jacks

STRENGTH:
Rope Pullups 5x5
Ring Dips 5x10 (only used a band on the last two sets!)

WOD:
10 rounds, alternating ea. exercise with a partneró

20 wall balls (16 lb.)
10 burpees
20 k-bell swings (53 lb.)
10 box jumps
20 ball slams (20 lb.)

31:15 (My partner was a very nice and athletic lady named Sarah who made this old rodeo clown look good)

Jim Cordes 01-02-2010 12:39 PM

Re: Over 50 Crossfitters Sign In
 
1/1/2010 WOD.

400 m lunges: 15:25.

This wasn't the agonizingly painful workout I was expecting; only moderate agony, so I have that going for me. First 200 m went pretty fast, but my form sucked. Becky helped with a couple pointers to keep my back straight, which slowed me down a little but really improved my form.

Happy New Year!

Jeff Kilinski 01-02-2010 01:39 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;718152]
[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

[/QUOTE]

Every second counts. Except mine was off by 22. Barbara 27:33

Wade Smith 01-02-2010 01:43 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;716690][B]Wade[/B]! PM me if you'd like. I live in Hinesville and haven't found a counterpart in the area yet.[/QUOTE] Will do. I'll PM later today.

Pat Quigley 01-02-2010 02:45 PM

Re: Over 50 Crossfitters Sign In
 
John W. good to hear about your recovery.


Hiked for an hour in South Mountain. Found some interesting applications of "POSE" even while hiking. I can now see how I developed tendonitis and later tendonosis in my toes. This positioning of the foot for a push off the ball of the foot fells, so far, appears to be part of the solution. The forward lean takes much of the pounding off the knees.

Jeff Kilinski 01-02-2010 07:17 PM

Re: Over 50 Crossfitters Sign In
 
Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.

John Jaeckel 01-02-2010 09:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;718302]Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.[/QUOTE]

Jeff, That's a great blog and a great site. I've bookmarked it. Thx

John Warkala 01-02-2010 10:19 PM

Re: Over 50 Crossfitters Sign In
 
1/2/10

40 min xbike- 9.6 miles
ROM exercises.


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