Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Burch;779733]tear em up Terry this one is just a stop-off on your way to the big show,
best wishes Bro[/QUOTE]

Thx John, I will do my best. Can't wait to get it over with, driving down to SoCal tomorrow. I think the competition will be tough.

Re: Over 50 Crossfitters Sign In
 

Blessings and Best Wishes, Terry!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Terry Dickman;779778]Thx John, I will do my best. Can't wait to get it over with, driving down to SoCal tomorrow. I think the competition will be tough.[/QUOTE]

Terry, You're going to crush it. Have a good time. We'll be watching the live feeds at [COLOR="Red"]live.crossfit.com
[/COLOR]

Re: Over 50 Crossfitters Sign In
 

05.06.10:
Month 3, week 1, Wendler 5/3/1, Shoulder Press Day

WARMUP:
Shoulder press
5x65
5x80
3x95
Full Body Stretch
20 PVC Rollovers

STRENGTH:
Shoulder press
5x100
5x115
6x130

WOD:
20 Side Presses (10/10 ea. side) x 36lb. k-bell
20 Pushups with feet on 20" box
20 Behind The Neck Push Press (2@95 lbs, 4@80 lbs, 14@75 lbs)

4:35

Re: Over 50 Crossfitters Sign In
 

Tuesday night:

500 Overhead Air Squats for time:

41:14

Today I wish I could walk! Forgot to leave the ego at the door!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Houghton;780264]Tuesday night:

500 Overhead Air Squats for time:

41:14

Today I wish I could walk! Forgot to leave the ego at the door![/QUOTE]

Bill, I think you left your SANITY at the door. HS!

Re: Over 50 Crossfitters Sign In
 

LOL :rofl:

Thanks Jeff, your comment has temporarily eased my suffering.

Re: Over 50 Crossfitters Sign In
 

Terry, Good Luck! Hope you kick some butt!

Bill, And I thought Tuesday's 5 x 50 squats were bad!:yikes:

Stephen, Glad to see you're back at it! Nice jumps!

WU:

3x 10 squats & 200m runs

WOD:

AMRAP

10 65# Squat cleans & 20 anchored sit-ups in 7 minutes.

3 rounds & 6 Squats!

10 Burpees (Yay Burpees!) because my buddy was late! :censored:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=William Hoogsteden;780344]

WOD:

AMRAP

10 65# Squat cleans & 20 anchored sit-ups in 7 minutes.

3 rounds & 6 Squats!

10 Burpees (Yay Burpees!) because my buddy was late! :censored:[/QUOTE]

Nice work Bill.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Houghton;780264]Tuesday night:

500 Overhead Air Squats for time:

41:14

Today I wish I could walk! Forgot to leave the ego at the door![/QUOTE]

Dude, what's an Overhead Air Squat?

Overhead Squat w/ PVC?

Either way, 500 of anything is severe. Hit the fish oil and the foam roller, my friend.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Jaeckel;780403]Dude, what's an Overhead Air Squat?

Overhead Squat w/ PVC?

Either way, 500 of anything is severe. Hit the fish oil and the foam roller, my friend.[/QUOTE]

John, I will take your advice. Severe is how my quads feel. We have been working on "squat therapy" either over a bar or up against a wall with the arms up high overhead and shoulders active. No PVC (this time).

Re: Over 50 Crossfitters Sign In
 

[quote=Jeff Kilinski;780278]Bill, I think you left your SANITY at the door. HS![/quote]
:yeahthat:

Now I think I've seen just about everything......and I thought getting through a hundred squats was an accomplishment!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;780515]:yeahthat:

Now I think I've seen just about everything......and I thought getting through a hundred squats was an accomplishment![/QUOTE]

Hahahahaha, Stephen, we are going to have a squat challenge. 10 squats on the first day of the challenge, adding 10 per day and then do a 300 Squat WOD at the end.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Houghton;780414]John, I will take your advice. Severe is how my quads feel. We have been working on "squat therapy" either over a bar or up against a wall with the arms up high overhead and shoulders active. No PVC (this time).[/QUOTE]

I would take 10 grams minimum/day. Use the roller and some stretching, too. Lots of sleep. And eat well.

Bill, listen, I'm sure your trainer(s) know more than i do. But I am curious, what are they trying to achieve by having you do that training? Flexibility/increased ROM? MetCon? Both?

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Jaeckel;780731]I would take 10 grams minimum/day. Use the roller and some stretching, too. Lots of sleep. And eat well.

Bill, listen, I'm sure your trainer(s) know more than i do. But I am curious, what are they trying to achieve by having you do that training? Flexibility/increased ROM? MetCon? Both?[/QUOTE]

John, thanks for asking. I hadn't worked out for 4 days so I wanted to do something demanding. My squat was non-existant when I started CF in 2008 so I spend a lot of time working on it. I have a goofy right leg that is muscularly/functionally imbalanced. I am thrilled with the progress I have made on my squat even though it is still ugly, crooked, etc.... Would I make the decision to do 500 again? Yep, and I will again soon. Do you think its counter productive?

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Houghton;780776]John, thanks for asking. I hadn't worked out for 4 days so I wanted to do something demanding. My squat was non-existant when I started CF in 2008 so I spend a lot of time working on it. I have a goofy right leg that is muscularly/functionally imbalanced. I am thrilled with the progress I have made on my squat even though it is still ugly, crooked, etc.... Would I make the decision to do 500 again? Yep, and I will again soon. Do you think its counter productive?[/QUOTE]


Another P.O.V./approach:

My rear squat and DL have gone up marginally since I started CF (in August). About 10-15% a piece.

My front squat and OHS have gone up a lot. I basically could not do OHS, even with PVC, back then. Not flexible enough, just couldn't get the move.

I watched some videos, figured out I needed to grip the bar much wider, get my shoulders back a bit, etc., started at about 65-75 for one rep in, like, September. Now I'm up to 125.

What I did is really focused on stretching everything from my waist down prior to lifting. Hips, thighs, hamstrings (I have a funky left hip). And then worked on form, slow and controlled, as deep as I could go, gradually increasing weight, but always with weight.

Anyway, that's worked for me, especially with FS (gone from like 155-210) and OHS. BS and DL are another story because of a recurring lower back issue.

Just one way to do it. Seems like the best way to become able to lift heavy is lift heavy. But maybe that's just me.

Re: Over 50 Crossfitters Sign In
 

5-7-10
[B]Go get'em, Terry.[/B] Represent.
[B]JJ[/B], Have you read Steven Low's article at Eat, Move, Improve re: muscle strains and rehab options? There's an embedded link to a recommended methodology for rehab by Bill Starr as presented by Coach Rip. (wfs) [url]http://www.eatmoveimprove.com/2010/01/on-muscle-strains/[/url]
I ganked my back, bilaterally, a couple of weeks ago and have been following the rehab program which suggests continued exercise. It appears to be working pretty well and I haven't slowed down much except for some heavy lifts, which I'll be back at next week or so.
As to fish oil: 10 grams a day gets mighty expensive. Terry and I had this discussion over a year ago after his Nutrition Cert. I would love to take 10 grams a day, but at $55 a bottle (Nordic Naturals Ultimate Omega, 180 gel tabs) it get's pricey. Unless I'm missing something...?

WU: BW squats/45-65-85 BP/1 arm press/45-55-65 Good Mornings/20xlunges

Day 7 Starr Back Rehab
HPC/PJ
25x60#
25x65#
25x70#

WOD 10 RFT
10x BW squats
10x Pushups
10x Back Extension
12:37

Re: Over 50 Crossfitters Sign In
 

[B]REST DAY:[/B]

Hooverball! (3 person teams)

I took me awhile to get the hang of it & we didn't do well, but we made 'em work for their points.

Did more Burpees (Yay! Burpees!) and ate more sand than I wanted to. But it was fun!

Re: Over 50 Crossfitters Sign In
 

after rest yesterday, I did the work out that was posted for Thursday.

Thursday 100506
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Jason Khalipa 7 rounds. Post rounds and fractions of rounds completed to comments.

Lowered the wt to 65# and used a 2' box as target for squat cleans. Completed 3 rounds + 8 cleans. This work out did not seem like much until I was working thru the situps on the first round. Found my anaerobic-aerobic threshold in a hurry.:)

Re: Over 50 Crossfitters Sign In
 

[quote=William Hoogsteden;780962][B]REST DAY:[/B]

Hooverball! (3 person teams)

I took me awhile to get the hang of it & we didn't do well, but we made 'em work for their points.

Did more Burpees (Yay! Burpees!) and ate more sand than I wanted to. But it was fun![/quote]

Hooverball is a BLAST! We did it at our box on a Saturday morning a couple of weeks back with two teams. It was more like Jungle Ball with a "kick."

Burpees in the sand? Okay Bill, I won't ask......

Re: Over 50 Crossfitters Sign In
 

[quote=Pat Quigley;780996]after rest yesterday, I did the work out that was posted for Thursday.

Thursday 100506
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Jason Khalipa 7 rounds. Post rounds and fractions of rounds completed to comments.

Lowered the wt to 65# and used a 2' box as target for squat cleans. Completed 3 rounds + 8 cleans. This work out did not seem like much until I was working thru the situps on the first round. Found my anaerobic-aerobic threshold in a hurry.:)[/quote]
Pat, that was some strong work! I think all of us would find that threshold quickly!

Re: Over 50 Crossfitters Sign In
 

[QUOTE]JJ, Have you read Steven Low's article at Eat, Move, Improve re: muscle strains and rehab options? There's an embedded link to a recommended methodology for rehab by Bill Starr as presented by Coach Rip. (wfs) [url]http://www.eatmoveimprove.com/2010/0...uscle-strains/[/url]
I ganked my back, bilaterally, a couple of weeks ago and have been following the rehab program which suggests continued exercise.[/QUOTE]
I LOVE that site!! Good on ya JSR - have done that one as well with great results.

[B]GO TERRY!!!!!![/B]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;781013]Pat, that was some strong work! I think all of us would find that threshold quickly![/QUOTE]

Thanks Stephen.

read this yesterday and found it very interesting. Raises the point: can the warrior in us evolve emotionally? COINdinistas rule!

(wfs)

[url]http://www.nytimes.com/2010/05/07/opinion/07brooks.html?src=me&ref=homepage[/url]

Re: Over 50 Crossfitters Sign In
 

[B]John S, will check it out.[/B]

I am guessing it will be at least somewhat consistent with my instinct that slow and controlled with good form is the best remedy(?). I think the high rep/ballistic stuff si where you can tweak things if you're already injured.

I am becoming more and more a believer in the school of thought around lifting heavy with good form and brief intense cardio/MetCon.

To that end:

05.07.10: REST

05.08.10:
Month 3, Week 1, Wendler 5/3/1/, Dead Lift day

WARMUP:
DL
5x135
5x165
3x200
Full Body stretch

STRENGTH:
DL
5x215
5x245
7x275

WOD:
50 Ball Slams (25 lbs)
50 Sit-ups

5:22

Re: Over 50 Crossfitters Sign In
 

[B]Pat[/B],
As a retired SF guy and former employee of the COIN Center at Ft. Leavenworth, I saw the business end of all this at work as well as the academic wrangling piece. Recently there has been some anti-COIN push-back from the conventional intelligencia. You might find some interesting discussion at (wfs) [url]http://smallwarsjournal.com/[/url] and a board that is every bit as livley as ours here at CF.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Scott Rezendes;781236][B]Pat[/B],
As a retired SF guy and former employee of the COIN Center at Ft. Leavenworth, I saw the business end of all this at work as well as the academic wrangling piece. Recently there has been some anti-COIN push-back from the conventional intelligencia. You might find some interesting discussion at (wfs) [url]http://smallwarsjournal.com/[/url] and a board that is every bit as livley as ours here at CF.[/QUOTE]

John, I find the proponents of COIN as every bit employing the principles Peter's and Water's "In search of excellence."

Crossfit class today at Life Extension in Tempe, AZ. Warm up 10 minutes on treadmill.

10 rounds of (n+1) reps of db push press and db swings. Increase weight with each round. 30-35-40-50-55 (max wt on this limited rack)-55,55, 55 (8R, partial), 55 (9R, partial), and 55(10 R, partial)

Untimed: 50 pull ups.

Technical practice: Hang snatch.

Re: Over 50 Crossfitters Sign In
 

[quote=Pat Quigley;781102]Thanks Stephen.

read this yesterday and found it very interesting. Raises the point: can the warrior in us evolve emotionally? COINdinistas rule!

(wfs)

[URL]http://www.nytimes.com/2010/05/07/opinion/07brooks.html?src=me&ref=homepage[/URL][/quote]

Excellent piece, Pat. You are correct - - that does raise a good point.

Hopefully I am not missing it when I say that a lot of what we do with CF [I][B]is[/B][/I] an application of our mental and emotional prowess....I think sometimes our minds quit or before our bodies would normally give up.....

Re: Over 50 Crossfitters Sign In
 

[I][B]100508 SATURDAY

ACTIVE REST DAY
[/B][/I]Walked about 5.25 miles with daughter at about a 4.0 MPH pace:
[B]Time: Approx. 1 hr 20 min[/B]
Threw in 200 push ups in sets of 10s and 20s about every 1/3 of a mile or so. Did one set of clapping push-ups (ONLY one set - - found it to be a great way to tweak my beak if I got more tired and missed getting my hands/arms underneath me....) :rofl:.

Re: Over 50 Crossfitters Sign In
 

I was hoping there would be some results of Terrys' (Masters') competition from the SW Regionals posted on the 2010 Games Site. Can't seem to find any info. Anyone have any luck?

Re: Over 50 Crossfitters Sign In
 

Terry finished third.
[url]http://games2010.crossfit.com/blog/2010/05/sw-regional-masters-recap/[/url]

Re: Over 50 Crossfitters Sign In
 

[quote=Deb Borbone;781351]Terry finished third.
[URL]http://games2010.crossfit.com/blog/2010/05/sw-regional-masters-recap/[/URL][/quote]

Thanks, Deb!

Re: Over 50 Crossfitters Sign In
 

welcome; was the masters coverage non-existant??:mad:

Re: Over 50 Crossfitters Sign In
 

Ahhhh, able to do some more squats today. Did some overhead with a piece of lumber in hand. Thanks everyone for the advice on how to get over the soreness. One good thing came from (over) doing so many squats; my depth is better. : )

Did Grace today 1st time: 8:38 (seemed slow) 135 lbs.

Re: Over 50 Crossfitters Sign In
 

[quote=Deb Borbone;781439]welcome; was the masters coverage non-existant??:mad:[/quote]

I'm not sure. Seems as though it wasn't as relevant to the "event reporting" as the rest of the Regionals. Perhaps I just missed it....

[quote=Bill Houghton;781631]Ahhhh, able to do some more squats today. Did some overhead with a piece of lumber in hand. Thanks everyone for the advice on how to get over the soreness. One good thing came from (over) doing so many squats; my depth is better. : )

Did Grace today 1st time: 8:38 (seemed slow) 135 lbs.[/quote]

Nice work on the overheads. I can get the depth, but wishing I had the shoulder flexibility. My form just seems to sorta crumble with any weight load over that of an empty bar or so.

That's a kickin' time on Grace, Bill! Awesome!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;781682]Nice work on the overheads. I can get the depth, but wishing I had the shoulder flexibility. My form just seems to sorta crumble with any weight load over that of an empty bar or so.

That's a kickin' time on Grace, Bill! Awesome![/QUOTE]


Thanks Stephen. Is you shoulder flexibility issue from an injury?

Re: Over 50 Crossfitters Sign In
 

[quote=Bill Houghton;781741]Thanks Stephen. Is you shoulder flexibility issue from an injury?[/quote]

You're welcome, Bill. My shoulder inflexibility is from years of never having learned to put anything overhead except either on a Smith Machine, Universal, or press machine. Free weight military presses/shoulder presses were done without knowledge of form and probably not enough weight to cause injury.....so I am as tight up there as an overwound mainspring.....

Re: Over 50 Crossfitters Sign In
 

5/6 WOD

1-1-1-1-1
Snatch Balance
45-65-75-75-75

Followed by:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

10:23. This is about 3 minutes off my previous time, and is because of the double-unders. I was not feeling great about them to this point, but was able to do the rounds of 20 and 10 without interruption. Need to work on increasing my max consecutive double-unders. Sit-ups are still slow, not sure what to do about that.

The Claw

~~~~~~~~~~~~~~~~~~~~~
5/10 WOD

5 Rounds for Time:
20 KB Snatches
20 Knees to Elbows
200 M Run

17:12. Was trailing Augie the whole way, thought I could catch him on the last run, then he turned on the afterburners. Damn, Augie is fast. Hogans made a rare appearance and smoked everybody. She was done, rested, showered and gone before the rest of us finished.

Was able to link K2E's together, so there is room for more improvement. Felt the effect of the weekend in Seattle eating sweets and drinking. Fun, but the piper shall always be paid in the end.

Warmup included 400 m farmer's walk. I selected 45# dumbbells, and had to set them down 4 or 5 times (not counting the scheduled push-ups on the corners) to finish.

The Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;781847]You're welcome, Bill. My shoulder inflexibility is from years of never having learned to put anything overhead except either on a Smith Machine, Universal, or press machine. Free weight military presses/shoulder presses were done without knowledge of form and probably not enough weight to cause injury.....so I am as tight up there as an overwound mainspring.....[/QUOTE]

Hahahaha Stephen. I spell rehabilitation = TIME. If I live long enough I should be able to fix almost everything.

Bill

Re: Over 50 Crossfitters Sign In
 

05.09.10: REST (this was going to be MONTH 3/WEEK 1/Bench Press Day, but I was too tired)

05.10.10:
MONTH 3/WEEK 1/Bench Press Day [B]combined[/B] with MONTH 3/WEEK 2/Pullup Day)

WARMUP:
Pullups
5x #5 band
5x #4 band
3x #3 band
Bench Press
5x95
5x115
3x135
Full Body Stretch

STRENGTH:
Pullups
3x #2 band
3x #1 band
3x bodyweight [B](F-4)[/B]
Bench Press
5x145
5x165
8x190

WOD:
21, 15, 9
SDHP (53 lbs)
Ring Dips
Ring Rows

9:52

Re: Over 50 Crossfitters Sign In
 

CrossFit Excel (Terry Dickman's Box) has posted the final results of the Mens' Masters from the Southwest Regional Competition this last weekend (I don't think the final results are up yet on the CF Games link)...

[B]TERRY PLACED 3rd overall!![/B] That is truly an amazing performance. The Southwest region engulfs all of California and Arizona. He placed 2nd in the Max Thruster workout with a thruster of 225 lbs! He placed top 10 in both other workouts from the weekend.

Terry is currently in 4th out of all athletes in the Masters division who have competed. The last regional will take place on the 30th of this month. If Terry is still in the top 15, he will have a place in competition at the CF Games in July, as the top 15 men and top 15 women (world-wide) in the Masters' Division will have a spot.

Truly AWESOME performance Terry! We're proud of you!