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Michelle Simpson 01-19-2011 08:47 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;893148]

i am just looking forward to being 100% again. it has been a long time.


Hang in there Cliff and be sure to let us know how things are going after the surgery.

Angie Large 01-19-2011 12:29 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michelle Simpson;893137]24:40

Have I ever mentioned that running and burpees are my least favorites? BAM, both in one WOD!! :rofl:[/QUOTE]

I think you are my CrossFit twin!!

Pat Quigley 01-19-2011 04:20 PM

Re: Over 50 Crossfitters Sign In
Cliff--keep in touch.

Mobility WOD:Groin, hamstrings, shoulders.

Strength: Bench Press5X185,215,235,1X275(easy and w/o strain)

Five rounds for time of:(scale)
Run 400 meters(Bike)
20 Burpees(10)
15 Two-hand dumbbell Bent over row, 50 pounds each.
18:08. Deep breathing and capacity to breathe in "red zone" starting to come back.

Jeff Metzger 01-19-2011 08:31 PM

Re: Over 50 Crossfitters Sign In
I'm so frustrated I could spit.

Got to the gym early today to get warmed up and work on some skills. I never got past the getting warmed up part.

I'm injured AGAIN. Was doing my version of jumping rope and managed to string together some impressive runs of over 30 or so when suddenly there was a really big pain in my left calf. I stopped and tried to walk but couldn't push off on my left leg AT ALL. Long story short, it didn't go away. So while the class learned how to do a Med Ball Clean I had to sit it out with ice on the sidelines.

I'm home now and not much better. The pain is where I sustained an injury several years ago. An out of control skier struck me from behind at a very high rate of speed. His knee made rude contact with me at the top of my left calf on the outside. The impact severed my ACL and damaged the MCL and meniscus. I has an allograft done and the knee is good as new.

But now this. F**K!!! Two and a half weeks in and jumping rope is too much for me! :ranting2:

This is very defeating.

John Burch 01-20-2011 05:34 AM

Re: Over 50 Crossfitters Sign In
Good luck to you Cliff, Jeff I hope it is only a small set back for you
bench 6@155 3@205 3@225
band extensions 3x20
Bent over Row with dumb bells
2x12 @50
2x12 @80
2x12 @90

WOD 30 C&J @ 135 4:23


Michelle Simpson 01-20-2011 07:42 AM

Re: Over 50 Crossfitters Sign In
Jeff hang in there. Are you going to see your doctor about it? I had a similar thing happen last year while walking out of the grocery store, I felt a pop as if someone had shot me with a large rubberband and then the strangest sensation almost like a "floppy foot" and then walking was difficult for a couple of days. I kept it wrapped in an ace bandage and iced it and rode the bike instead of anything standing. It took me about four weeks to get over it, but I continued to lift in the mean time, just no jarring or jumping of any kind and that was before CF.

For six rounds I had really good snatch mentality and then I allowed fear to win. It was a great morning at CFI. It's been months since my last snatch at 46#.

Jim Cordes 01-20-2011 01:00 PM

Re: Over 50 Crossfitters Sign In
1/19 Workout

Small group training with Becky at SBAC. Did a variant of Fight Gone Bad: one minute each at stations for 15# ball slam, rope swings, TRX rows, Bosu pushups (hands off Bosu and clap to ensure full depth), hopping feet over a bench while supporting self with arms, and jumping a fat white rope, one round with one minute rest between rounds. My ball slam, rope swings, and pushups were pretty lame, but pushups and TRX rows and bench hops were all pretty good.

The Claw

Deb Weber 01-20-2011 06:37 PM

Re: Over 50 Crossfitters Sign In
Most of us have been there Jeff... patience, maybe it'll resolve itself quickly. I hope so!! Hang tough.

Slept 2 hours last nite. At home cold garage:


squat prax
5x145# phone rang bottom of the last rep, lost my air & dropped it, back is sore
more prax w/lighter weight

6 sets 6 SLDL 135#

Cliff Miller 01-20-2011 07:08 PM

Re: Over 50 Crossfitters Sign In
well finaly made it home. spent 24 hours being taken care of by my mom. it was kinda a nice way to recover.

went to see my g.p. who was in the o.r. helping out. he said i have quite sever ostiarthrits in the joint. there is basicly no cartlidge left in the joint.

my g.p. who i have had for 20 years advised a total life style change. lots of r.o.m. for the upper body. no heavy wights, no mountain biking like i have been used to, no rock climbing, no golf greater than par 3.

he said i could make the changes required and get 20 years out of the joint or keep doing what i have been doing and get perhaps 5 and then???

needless to say not real happy but these are early days in the rehab process. have a physio set up for saturday and booked into xfit box monday nite class.

thanks for the thoughts. cliff

Pat Quigley 01-21-2011 04:59 PM

Re: Over 50 Crossfitters Sign In
Cliff, did the doc discuss synvisc injections? These help allot. I take them periodically. Actually none within the last year. I avoid anything ballistic: bounding, running, double unders. I do row, cycle, powerlifts, some Oly lifts. No knee extensions on a machine (the exercise just collapses the knee joint and is not functional anyway).

Today's MWOD done after work out: 10 minutes down in squat. Only got 5 minutes this month. Used power band and bar for balance and support as before.

Wendler: Deadlift: 5X 285,330,375. 1X435.

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
Scale for this was Pull up w. bent knees. Squat was to 3/4 to 1/2. Time 9:03. The instructional video on the main site indicated that the problem w. straight leg L- pull ups and perhaps the one legged squat is shortened hamstring. This, from too much sitting! Kstar gave us a stretch for this and I need to do it more often.

Deb Weber 01-21-2011 06:40 PM

Re: Over 50 Crossfitters Sign In
Nice deadlift Pat

[B]01.21.2011-Friday-Day 5[/B]
Still not sleeping well.

Warmup: Row 500, squat lunge, Backsquat/OHS drill, shoulder mobility & stretch.

[B][B]WOD: Athlete's Choice[/B][/B]
Complete as many reps as possible in 12:00 of:
squat clean thrusters
perform 7 toes to bar every minute on the minute, starting at minute 0:00
Level 1 - 75# (45#), Level 2 - 95# (65#), Level 3 - 135# (85#)
[B]OR shedkicker[/B]
10 rounds for time of:
3 muscle-ups
30 double unders
[B]Regular WOD, 22 reps @ 85# Modified[/B] Did 5 rounds of 7 T2B and the rest 5 T2B... I was only getting one squat clean thruster after the first rounds (these took a long time b/c I was using the setup I learned at FDU & trying to actually squat clean nice & low, happy with these, getting better). T2B!! sometimes my shoulders hurt, sometimes not, today they hurt, plus my hamstrings.

Then full snatch prax with 55, and 45.

Bill Hoogsteden 01-21-2011 09:11 PM

Re: Over 50 Crossfitters Sign In
Hi folks!

It's been awhile! Welcome to all the newcomers! There's a really great bunch of folks on this forum that inspire, encourage, support, & help one another so much!

Michelle -Congrats on your Rope Climb & Snatch PR! It's a tough move for me. Like trying to walk & chew gum at the same time!

Deb - Way to go on those squats!

Pat - I'm jealous of your Dead Lifts!! ;)
Claw, you're having way too much fun!:rofl:

Cliff, Jeff, I can SO RELATE to you guys!!

Seems back in early November, I flew out to San Diego & during my 1st run on the hotel gym treadmill, I couldn't do 400m. It felt like a REALLY NASTY Charlie Horse in my lower left calf. It didn't go away for at least 3 weeks, but I was going to see my doctor that month for my semi-annual check up that month, so I was going to ask him about it.

Unfortunately, he had to cancel, but by then, I was feeling better, though my calf was still swollen, and I didn't think anything about it. I went on through the holidays, & even set a bunch of PR's & kept doing out Burpee (Yay! Burpees!) Challenge.

Monday, My wife got a GOOD look at my legs & dragged me to the doctor's. I got an ultrasound the morning & I had Deep Vein Thrombosis ( [URL][/URL]) or DVT, essentially a blood clot in lower leg and a new one forming above the knee.:eek: We think the flight out to SD caused the problem. It was a time bomb waiting to happen! All the prospective scenarios for untreated DVT go from bad to worse!:yikes:

That landed me a day in the hospital till they could figure out the right amount of blood thinners to put me on to dissolve the clot. It was SO frustrating to be there, yet scary at the thought of what could have been. Of course I am [I][B]SO THANKFUL[/B][/I] for finding Crossfit after seeing [I][B]"Real"[/B][/I] sick people.

So they sent me home with new meds to take. (The worst of it is having to inject myself with Lovenox twice a day - BUT it beats the HELL out of 4:15AM hospital wake-up calls!!) Unfortunately, I have to scale back my workouts,i.e[I][B]. NO [/B][/I]leg or lower body stuff for about two weeks (tried to get the doc to tell my wife that shopping is out, but then she told me to just give her all the money!) Hopefully within a week, I can get off the injections & totally off the blood thinners within a few months.

My plan is to cut back & focus on upper body stuff, some of the gymnastics stuff & the MWOD stuff until I get the clearance from my doc. Got to remember this time is part of my training & not get too bummed out it.

Jim Colby 01-21-2011 10:21 PM

Re: Over 50 Crossfitters Sign In
Pat, 66 years old and pulling 435# is fantastic. Way to go!

Unfortunately, this is part of ageing. I have had torn calf muscles, torn rectus abdominus muscle, ruptured biceps tendon and ruptured achilles tendon within the past 10 years. The last two injuries required surgery and 6-months of restricted activities in the affected areas. The main thing is to cross-train like a madman and get super-strong in the areas that you can train. When you can start working on the injured area, ease into it and be patient. You can recover and make new PRs. Cliff, I would see another orthopedic surgeon specializing in your type of injury for a second opinion. That is a pretty severe prognosis, so its worth looking into it further. Jeff, calf injuries can be treated effectively with trigger point massaging, calf rolling with a "stick", stretching, icing daily and easing back into things slowly. Jumping rope, box jumps, intervals, etc. all stress the calf tremendously and rest periods are important.

Deb, great work as always. I suck at oly type lifts.

[B][U]January 19-20[/U][/B]
Working hard (the kind that pays the bills) and no WODs. Very busy time of year.

[B][U]January 21[/U][/B]
Shoveled snow for an hour before work in the morning. No probs with the back this time. 6" of fluffy stuff followed by a blue-bird sunny day. Beautiful day today.
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
r[B]ound 1 - 6:14, round 2 - 5:55 (PR by 10 secs), round 3 - 5:58, 18:07 total time (PR by 12 secs)[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
Shoulder, calf, hip, hamstring stretching

Felt good tonight. Brisk, invigorating temps in the garage. 25 degrees. Perfect for workouts.

Jeff Metzger 01-22-2011 09:25 AM

Re: Over 50 Crossfitters Sign In
Oh the joys of ageing!

There' a chiropractor that works out of the Crossfit Morristown gym. His practice is called Barefoot Rehab and he does a lot of Active Release Therapy, or what I prefer to call it, Painful Probing Massage. I saw him the day after my injury and he began work on me right then. It really helped.
I recovered enough to attend on ramp this morning.

So, today's workout:


3 rounds of 1 minute at each,

Hang Power Cleans, 45#
Thrusters, same 45#
Wall Ball, 8#

On my last round my form was failing on the HPC's and I got on my toes, BAM, bad for the calf put the bar down and cost everyone a penalty of five burpees. D'oh!!!

Starting to feel a little better with the moves. Need to stay cautious with the calf though.

William, Holy Crap! That is quite a scare. So glad you caught it the way you did. It's important to listen to our bodies....

Bill Hoogsteden 01-22-2011 10:08 AM

Re: Over 50 Crossfitters Sign In
Jim, Jeff,

Damn straight on the "joys of aging"! I read about DVT prevention on long flights & try to do all the stuff they recommend. Considering everything, I was MORE than lucky nothing happened sooner!! Just got to follow Dr.'s orders (even though "they don't understand"). ;) At least I can still do upper body stuff, which keeps me from going stir crazy! ;)

Pat Quigley 01-22-2011 11:02 AM

Re: Over 50 Crossfitters Sign In
I guess we go on working the parts that work and letting the rest recover. Returned to Tribal Fitness today and my coach. I missed them last weekend as the group was out at local cross fit competition.
Mobility shoulders.

200 run, 8 hspu
400 run, 6 hspu
600 run, 4 hspu
800 run, 2 hspu
Scale row
Strength. OHP, 5x135, 1x 185.

Michael Stiles 01-22-2011 12:06 PM

Re: Over 50 Crossfitters Sign In
[B]January 21st[/B]
Dropped in on CrossFit Raleigh while on business travel. 1st early morning WOD ever.

100 jumping jacks

Power cleans
5 x 3@65lbs
1 RM 160lbs PB

[U]Cool down[/U]
50 4-count flutter kicks

[B]January 22nd[/B]
...back at Orange County CrossFit.

[U]Daily Apple[/U]
1000m row
Movement prep
15 rage balls 10lbs
15 2-fer wall balls 14lbs
15 box jumps 20"

KB snatch
Barbell snatch
30 KB swings each minute / 1 minute rest x 5 rounds. Every rep under 30 = 3 penalty burpees at end.
139 reps @ 35lbs total - 33 penalty burpees

[U]Apple Core[/U]
20 wall ball situps 14lbs
20 2-count mountaineers
20 GHD hip extensions

Tim Randall 01-22-2011 12:13 PM

Re: Over 50 Crossfitters Sign In
Pat and the rest of the gang of "Mature warriors" , I am with you guys on continuing to work the parts that work and being patient on the rehabilitation of the injured areas (patiences certainly isn't one of my strong suites! Saw this quote that was pretty accurate---"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish. ~John Quincy Adam"

Believing for speeding and complete recovery for all and for great success in all the goals you have for 2011!

I did manage to get 4 modified WOD's in this week and a lot of mobility for the shoulder/Scapula area along with doing a 2 mile and 4 mile run. Felt pretty confident of my Lower body strength so I went for a new BS 1RM after doing a good warm up!
WU:-row 5oom, leg swings, air squats, MWod hips 5min, 20 back ext
BS: WU:-65x10, 95x10, 135x5, 185x5
205,225,235,245,255, 260, [B]265PR[/B];)
WOD: 1 legged Pistols, L-sit Pull-ups for time: (scaled Pistols to 16"box)work on balance
16/16--15/15--,12/12--,8/8--- Time: [B]7min[/B]

Cool down-stretch-Hamstring mobility on box 5min each leg, then PT routine for Neck, back, shoulder 20min-
(Take wife shopping, lunch, movie) for putting up with my whining about being so $%#^up and not knowing it earlier in life (how pathetic is that):rofl:
Have a great weekend!!:):)

Jim Colby 01-22-2011 02:51 PM

Re: Over 50 Crossfitters Sign In
Wow, we're going through a tough phase on this log with many of our ageing athletes taking some hits. We will persevere however!

[B][U]January 22[/U][/B]
10 minutes jumping rope
10 minutes of mobility work and dynamic stretching
Front Squat: 10x45#, 5x130#, 5x150#, 8x170# (had more in me but lost bar off fingers)
Deadlift: 10x135#, 5x135#, 5x225#, 5x260#, 6x295# (hurt my back again on 6th rep and had to stop)
400 yd warm-up (untimed)
2x200 (3:27, 3:24, 2 min RI)
4x100 (1:34-1:37, leave on 3 mins)
6x50 (0:43, leave on 90s)

Bummed about my back. I thought it was recovered, and the weights felt easy, but I guess not. I won't do any heavy lifting involving my back, especially heavy deadlifts, before my ski trip in early Feb. I didn't hurt my back nearly as bad as a couple of weeks ago shoveling the driveway, but it is sore, so I'll have to be smart about next week's training.

Cliff Miller 01-22-2011 07:53 PM

Re: Over 50 Crossfitters Sign In
so great meeting with physio today. she set me up on a simple 3 step program for the next 2 weeks. 3 movements 4 times a day. she was happy with the rom i had 3 days out from surgery and was most positive about getting me back to where i was. she did say 3-6 months is about right.

she did indicate that depending on how "good" i am following my program she would not discount me setting a few more pr's in some movements.

all in all very happy today. plus found a new bbq place in vancouver that blows the others away. to bad it is an hour away from squamish.

life is looking up..........

John Burch 01-23-2011 12:56 PM

Re: Over 50 Crossfitters Sign In
GHD B&E 3x12@45
Reverse Hyper 3x10@50#
3x10 pullup
12x2 Box Squats@95/w chains
10 ultrawide Sumo DL 10@235
Good Mornings
2x20 Hanging leg raises
WOD 6 rounds
6 Hang Cleans @115#
8 Ring Dips

3x20 GHD B&E
4x10 Reverse Hypers
3X10 pushup Dips
3x10 Air Squat
10 DH pullup
5x20 AB Mat situps
3x20 pushup
2x20 K2E

WOD 3 rounds 3 sets each :20 on :10 off 1:00 between rounds
Pushpress @ 95#
24" box jump
SDHP @ 95#
20# Wallball


Jim Cordes 01-23-2011 01:16 PM

Re: Over 50 Crossfitters Sign In
1/21 WOD
Crossfit Total

Back Squat: 235
Press: 120
Deadlift: 300
TOTAL: 655.

BS 5# off PR, Press tied PR, D/L 10# off PR. Quite consistent, and I'm very pleased. This is 30# more than my last effort on 7/17. I'm down about 5-8# in bodyweight because of paleo diet, but there is little corresponding loss of strength. Good morning all the way around!

1/22 Workout
Small Group Training with Becky @ SBAC.

The Claw

Jim Cordes 01-23-2011 01:21 PM

Re: Over 50 Crossfitters Sign In
William, just catching up on the thread. Thank goodness you caught the DVT in time! (Thank goodness our wives drag us to the doctor against our wills! :thanx:)

Your base of fitness should serve you well in your recovery. Hang in there!

The Claw

Bill Hoogsteden 01-23-2011 07:06 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;894950]William, just catching up on the thread. Thank goodness you caught the DVT in time! (Thank goodness our wives drag us to the doctor against our wills! :thanx:)[/QUOTE]

:rofl::rofl:!! You got that right! I had a time bomb in me for 2 months!!:yikes:

[QUOTE=Jim Cordes;894950]Your base of fitness should serve you well in your recovery. Hang in there!

The Claw[/QUOTE]
That's my plan. Get the meds right & be thankful I can do upper body stuff. I stumbled across a CF forum thread about CrossFitting on Coumiden & it doesn't seem to be a major stumbling block! Also, my doctor told my wife and I that I WILL be as good as new. I'd be in worse shape if I wasn't crossfitting! thanks!

Tim Randall 01-23-2011 09:25 PM

Re: Over 50 Crossfitters Sign In
Cliff, sounds like you are off to a good start! Glad hear the Surgery went well!

Change up Cross training (and the sun was supposed to shine)
27.5mile road bike ride made pretty good pace of 15-20 mph weather was dry and nearly 40 degrees (no sun) broke through the clouds but was some good seat time with some pretty good climbs and good training for a newbie!
Back to the Box Tomorrow

Deb Weber 01-24-2011 04:30 AM

Re: Over 50 Crossfitters Sign In
Wow, the joys of aging around here. C'mon everybody, get better!! I think my blood pressure is way high (its usually 100-110/65, @ doctor it was 130/90!! she said, stress & being upset), chest & back pain but not when Im exercising! Had bloodwork Friday, having my heart checked this week. I'll either drop dead (now) or not, I guess.:) Might take the extra fat back OUT of my diet...go back to my pre paleo eating (well that was actually mostly paleo, just with oatmeal and sweet potatoes and a certain % LBM of good fat, I think .4-.6?).

[B]1.22.11 Saturday[/B]
Hour of flexibility training.

Tim Randall 01-24-2011 11:32 AM

Re: Over 50 Crossfitters Sign In
Ok, Deb we are getting better! Infact we are already ahead of most Doctors (have you noticed the condition that most doctors (over 50) are in? "Just saying":stir:

WOD: 01.24.11

3rds for time

275# DL x 10----scaled 225#
DU x 50----scaled SU
Time: 10:20 :rofl:
(the weight was just right) with no comp in form
Single unders getting a little better but I have a long ways to go!
Cool down/Stretching/Mobility 10min

Jeff Metzger 01-24-2011 02:54 PM

Re: Over 50 Crossfitters Sign In
I just went through the whole chest pain and high blood pressure thing too! Don't want to get this thread hijacked onto woe is me stuff so I'll spare everyone the boring details, but all is OK in that department and it seems to have been mainly due to stress.
On a better note my calf seems to be improving daily with ice, rest and some self massage. Seeing the painful massage therapist this evening at gym before working out. I just need to stay off any explosive kind of lower leg movement like running or jumping rope etc for a while.
Everyone get better!

Pat Quigley 01-24-2011 04:25 PM

Re: Over 50 Crossfitters Sign In
80 minute massage yesterday. Helped.

Mobility: thoracic spine work w. balls and rollers.

Strength: BS: 3X235, 265, 300. 1X325.

WOD: 800m run X 3 with 2 minutes rest in between.
Scale: Row. 3:28, 3:24. Stopped due to butt cramp and did pressure point work for 10 minutes.

Deb Weber 01-24-2011 06:50 PM

Re: Over 50 Crossfitters Sign In
nice to hear, Jeff!!!

[B]1.24.11 Monday - FDU Oly Gym[/B]
Warmup: squat, pushup, shoulder mobility & trigger point ball

[B]Snatch [/B]
Off blocks:

From below the knee:
10x2? x20kg
10x2 x25kg

1 Power snatch, 2 snatch grip push press, 3 OHS - 25kg
4 times of that?

This was with the guy I was supposed to meet last week, who told me, forget the hook grip when you jerk. Ok that's easy (conflicting info wherever you go). Hook grip with the snatch was much easier today. My hands are sorer than my shoulders!!
I was surprised I did any weight at all, I don't think I've ever snatched 25kg? I had 3-4 misses, trying to get under the bar in the right place after Im fatigued was harder. Also, weightlifters seem to scoff at crossfitters. I guess they think its bastardizing their sport.
Danica was there, amazing to watch. Shes actually smaller than me, was snatching 70% (67-70kg?) and she's FAST as hell!! Actually really fun to watch them all. I probably should've squatted after.

Jeff Metzger 01-24-2011 08:13 PM

Re: Over 50 Crossfitters Sign In
Tonight's on ramp session:

1.24.11 Monday

Tabata Squats

Skills Taught
Pose Running

4 rounds of:
10 HSPU (subbed 20" pike pushups)
60 meter bear crawl
60 single unders (had to sub...squats, 12)

Calf was ouchy.

Worked on my pullup afterwards. Actually pulled my ownself up about four inches twice in a row a few times. Don't laugh, it 's progress! :D

Jim Colby 01-24-2011 09:14 PM

Re: Over 50 Crossfitters Sign In
Keep up the good work Jeff. With patience your calf will heal. You're doing all of the right stuff for it.

[B][U]January 24[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:25, 3:21 PR for this workout)
4x100 on 3 minutes (1:34 tied PR for this workout, 1:36, 1:35x2)
6x50 (0:41 tied PR for this workout, 0:42, 4x0:41)
[U]After Work[/U]
Jump rope warm-up (broke my last rope due to cold temps in garage - too bad because I felt strong and wanted to go for another DU record - time to order more ropes)
Shoulder Press: 10x45#, 5x100#, 5x115#, 10x130#
Dead-Hang Pull-ups (5, 5, 10)
[U]Stability/Core Work[/U]
2 minute plank
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)

Felt pretty good tonight, except for the pull-ups. I haven't been doing enough of them lately. Shoulder press could also have impacted the pull-ups. My back is still sore, but feeling much better.

Cliff Miller 01-24-2011 09:40 PM

Re: Over 50 Crossfitters Sign In
had a very sloth like sunday. did my required exercises 3 times, slept in till 11 a.m. (i think 8 a.m. on a sunday is late) watched the 2 football games and went back to bed.

did my exercises at breakfast and lunch, went to the box and did a 1000 m. 90lb sled drag and then thought to myself....lets see how my shoulder feels pulling an empty sled. did 10 minutes before any pain or fatigue was felt...i mentioned this to my coach after wards and he just shook his head and said be careful.

just got home from my physio.....she was blown away that here it is 5 days post surgery and my rom is huge, most of the swelling is gone and that i event attempted sled drags.....she said keep going but only till it hurts....i was schedualed to see her wensday and friday but she said lets perhaps depending on how wensday goes cancell friday's.

i also got into an ostioarthritis support group that starts meeting next thursday....i am going to go into this with an open mind but the location is in west vancouver which i think the median age is 85.

lets see what tomorrow brings.

Jim Colby 01-24-2011 09:52 PM

Re: Over 50 Crossfitters Sign In
Sounds promising Cliff! :cool:

John Burch 01-25-2011 05:48 AM

Re: Over 50 Crossfitters Sign In
walking lunge
air squats

Zercher Squat
(I don't like em)
O/H squat
Good Mornings
Ab Mat situps 3x20
Reverse Hypers 4X10 @50

10-1 pullup
1-10 Pushpress @135
I could only make 8 rounds @ 135 and changed to 95 for rounds 9 and 10
I have done this ladder many times and not once have I made all ten rounds at 135, maybe I could do it in 20:00 but then what kind of Metcon is that?
So I am setting a new goal to get this one done rx in a fair time:D


things are looking up for ya Jeff and Cliff, keep up the good work

Jeff Metzger 01-25-2011 03:13 PM

Re: Over 50 Crossfitters Sign In
If you don't mind me asking, what was your surgery for?

Deb Weber 01-25-2011 05:43 PM

Re: Over 50 Crossfitters Sign In
Did the Shedkicker WOD today scaled to a weight where I hit all my lifts (very happy about that!) Was practicing/strength after and saw the next person ask to do it at rx weight, saying, oh I can power snatch and then do an OHS for a squat snatch (HELLO???????) ....they did not make one lift in the WOD! [B]NOT ONE!![/B] (We have a new and very inexperienced coach, he should've scaled it but didn't. I guess what would I do if the person insisted on doing it that way, I don't know.)

Glad to hear that everyone is on the mend. I got my test results today, my heart seems good.... Jeff was right, pbly stress (I have a LOT lately). My bloodwork came back.
Cholesterol was 193 Total, HDL 93, LDL 91, Tri 45.
I guess I keep eating the fat. I didnt receive the actual paperwork so no idea on VLDL or any of that...

Warmup: Row 500, squat, lunge, shoulder mobility & stretch, snatch grip backsquat to OHS warmup, trigger point balls....

[B]WOD (choice):[/B]
For time:
buy-in: 60 kb swings - 24kg (16kg)
21-15-9: power snatch, ohs - 75# (45#)
cash-out: 50 K2E

15:00 AMRAP of: 95#, 65#
1 snatch grip deadlift
1 hang power snatch
1 power snatch
1 ohs
1 squat snatch
15 pull-ups
((every round, add 1 rep to each barbell movement, pull-ups remain 15 reps each round))
[B]4.6 Rounds Shedkicker MODIFIED 45#[/B]This went very well, made all my lifts including the squat snatch. The Oly work at FDU is already paying off. Got a nice tear in my palm!!! That hasnt happened in a while.

Couple more squat snatches

Backsquat Highbar
(I knew I was low on these b/c I hit the safety bar. I guess move it lower next time.)

about 10 more squat snatches to practice...

John Burch 01-25-2011 05:53 PM

Re: Over 50 Crossfitters Sign In
Reverse Hypers
GHD back ext
4x10 pullup

90 single unders
12 walking lunge
25 situps

I visit the CrossFitOneWorld site and today they had a video of their new Reverse Hyper, and someone stated you should work @ half your squat max so I thought I should try to pick it up bit, if it helps my DL and back squat then I am all in


Jim Colby 01-25-2011 09:26 PM

Re: Over 50 Crossfitters Sign In
[B][U]January 25[/U][/B]
Jump rope practice
Bench Press: 10x45#, 10x135#, 3x185#, 3x210#, 8x240# (slight assist on #8)
[U]Running Intervals on treadmill at 1% slope - 200M rest interval[/U]
1200 yds (6 mins - 7:30 min/mile pace, kind of a warm-up)
1000 yds (4:41 - 7:03 min/mile)
800 yds (3:31 - 7:03 min/mile)
600 yds (2:30 - 6:40 mini/mile)
400 yds (1:34 - 6:19 min/mile)
200 yds ( 0:45- 6:00 min/mile)
Stretched legs

Felt good jumping rope until the end when I alternated between 20 DUs and bench press sets. Benching seemed to mess up the DUs a bit. Bench was ok...about the same as two weeks ago and better than when I couldn't quite get 10x225#. Running felt good. I could have gone faster, but wanted to avoid aggravating my back and forgot my iPod so had no music. Its hard to get too motivated on a treadmill without tunes!:shrug:

Bought two new jump ropes today and the Buddy Lee replacement cords should arrive tomorrow. Got some Woody bands to help me with my muscle-up progressions. Hope to start that tomorrow.

Cliff Miller 01-25-2011 10:36 PM

Re: Over 50 Crossfitters Sign In
feeling quite wiped out today. not sure if i am getting sick or still recovering from my surgery.

20 min backwards sled drag with 70 lbs did 700 meters and then spent 15 minutes doing empty sled work with left shoulder.

got home and slept for an hour and half had dinner and now back to bed.

jeff my surgery was suacromeial decompression. over the years i have played hard and picked up lots of bumps and brusies over those years. i had at least 4 major trama's to my left shoulder (and thought i had recovered properly from each one) and in april 2010 i was at the box doing a hand stand push up and felt something "pop". did the massage, physio, rest, rom exercise, strech......thing for 7 months and it just did not get better.

in oct/nov had the cortisone shot and got 100 % rom back for 2 weeks. one week ago today had the surgery and when the surgeon was in my shoulder she looked around and that is when she confirmed grade IV ostioarthritis in it.

in retrospect perhaps i did not know everything like i thought i did about getting hurt and it comming back to haunt you years later. not that i would change any thing about the circumstances that lead to where i am today.

i paid the addmission price for the ride and now have to except where i am at.

i did and still do live my life according to this moto however

Life should NOT be a journey to the grave with the
intention of arriving safely in an attractive and well
preserved body, but rather to skid in sideways,
chocolate in one hand, champagne in the other, body
thoroughly used up, totally worn out and screaming
“WOO HOO what a ride!

it is posted above my desk at work where i can read it everyday.

perhaps it looks like my body is wearing out a bit faster than i had intended but what a ride it has been!

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