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

Andrew Tsao 05-11-2012 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.

Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead.

Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites.

Of course, at age 52 I realize this is a slower process. Thoughts?

(Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.)

Alden Hingle 05-11-2012 09:52 AM

Re: Over 50 Crossfitters Sign In
 
Andrew - Agree with Claw and Deb. Patience and continued good habits will do the job. Think about how long it took to get overweight. The weight loss won't take as long but it won't happen overnight.

5/11
Warmup: Row 500m; 100 single unders; high knees; butt kicks; 50# pulldowns, 35# shoulder press, 25# KB swings, PVC OH squats X 3 sets X 20 reps

Workout: Box squats (12" box)
45#, 65, 95 X 10 reps
135#, 155 X 5 reps

Cash out: double unders and pushups

Pat Quigley 05-11-2012 10:30 AM

Re: Over 50 Crossfitters Sign In
 
Snatch and OHS practice.

WOD: 1RFT
400m run
20 burpees, 2 min. rest
400m run
15 burpees, 1.5 min. rest.
400m run
10 burpees.
Scale rows instead of run: 12:24.

Bill Hoogsteden 05-11-2012 03:12 PM

Re: Over 50 Crossfitters Sign In
 
Wow! Everyone is really Kicking@$$!!

Andrew - Alden, Claw, & Deb have good thoughts on your weight loss. All I would add is just continue to do your WOD program & Paleo. I feel your pain about needing to scale down WODs. This is from the guy who's last Elizabeth was in the 29 min range (WAY TOO [B]LONG[/B] for that WOD!!) I've had WODs which I did horrible on, kept doing CrossFit, worked my goats, and suddenly I've made amazing gains! And I'm not the only one on the board who's had similar experiences!

Bottom line: Don't get discouraged!!

Been out of town most of this week & getting one of my sons his drivers license! :yikes:

Was only able to do push presses with the hotel Dumb Bell set (50# DB max) & a modified round of Barbara (Burpees (Yay! Burpees!!) instead of Pull Ups.)

[B]WU:[/B]
400m run
3 rounds:
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups

[B]WOD:[/B]
Thruster 3-3-3-3-3-3-3
95#, 125#, 145# (PR!), 155# (PR!), 145#, 125#, 125#

[I]Cleaned these from the floor, which was the limiting factor for me. Two years ago, I couldn't do 145. This time 155# was easier than I thought it would be. I could've gone heavier, but I'd be going into 1 rep max territory.[/I]

[B]AfterWOD:[/B]
Partner WOD:
10 Min AMRAP:
1st Partner does 30 sec 20#Wall Ball Shots then 30 sec 24" Box Jumps.

[I]Five rounds were tough last one was the worse. At least I was able to do 9 to 15ish WBS in a row. Box Jumps where tough & I almost missed more than I had liked.[/I]

Andrew Tsao 05-11-2012 08:04 PM

Re: Over 50 Crossfitters Sign In
 
Today:

Crossfit Games WOD 2

2000 meter row = 10:02

50 Pistols (Green Band sub)

30 HPC @ 75#

Total time = 17:19

Crossfit Amped, Bellevue, Washington

Finished strong. More weight next time...

Deb Weber 05-12-2012 04:10 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Andrew Tsao;1060127]Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.

Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead.

Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites.

Of course, at age 52 I realize this is a slower process. Thoughts?

(Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.)[/QUOTE]
Its correct its just, the diet isnt magic. crossfit kinda is. changing what your body uses for fuel isnt going to change the rate of weight loss imho. "paleo" is great if you were an unhealthy eater. Doing cf, getting stronger, losing 20# WILL help your pullups; eating100% paleo alone, what do you think? the weightloss would still make pullups easier but if youre not training youd have less strength wouldnt you? You might not have a pullup.
What I realized was cf made me stronger and stronger, (measurable results) the only way to measure paleo results would be to stay at the same state in my training. My diet was great when I started. Theres many ways to eat and get results. If body comp (cut and a little jacked) is what youre after cf+paleo can get you there. I do better w rice, potatoes et al
I did strict paleo but added those back in to gain weight and strength...still made gains, so concluded its crossfit and my boxes programming the main thing.

Andrew Tsao 05-12-2012 02:23 PM

Re: Over 50 Crossfitters Sign In
 
Unreal.

Out of nowhere, I achieved my first RX'd WOD today.

400 meter run

60 Hollow Rocks

400 meter run

60 Ring Rows

80 Wall Ball 16#

100 Sit ups.

400 meter run

Time= 20:17

Dizzy afterwards, but after a meal and lots of water, feeling fine. Second day in a row of WOD's. Well earned rest tomorrow.

Things are starting to look up.

Bill Hoogsteden 05-12-2012 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Andrew - KICK@$$!!! :pepper:

Jim Cordes 05-13-2012 03:59 PM

Re: Over 50 Crossfitters Sign In
 
5/12 Workout

Ran the Santa Ynez Wine Country Half Marathon yesterday in 1:57:52, which was about three minutes faster than my last half marathon in February. What is particularly cool is that I did zero distance running training whatsoever in preparation. All I did was four WOD's per week at Crossfit Pacific Coast. (That, and I managed to avoid getting hammered the night before on pinot noir at the Hitching Post Restaurant in Buellton, of Sideways movie fame.)

Claw

Alden Hingle 05-14-2012 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Pat – Nice job on the workout. Burpees (Yay!) are yet another of my goats.

Bill H – Way to go on the thrusters! Those weights/ reps are really something, given they were cleaned from the floor.

Andrew – Congrats on the Rxd workout. Listen to your body since you are ramping up the intensity quickly. You don’t want to hurt yourself and slow the progress.

Claw – Good job on the half marathon. Definite proof that cross-training prepares us for life. Glad you resisted the pinot noir trap. That is always a tough one for me. Why are things that are bad for you in excess so tasty?

5/14/12

Warmup: RC warmup; t-spine mobility; row 500m; Abmat sit-ups; air squats
3 rounds of:
55# pulldowns X 20 reps, 40# shoulder press X20, PVC OH squats X 20

Workout: Deadlifts
95#, 135, 185, 185, 185 X 5 reps

Cashout: t-spine mobility; double under practice


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