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Jim Colby 02-22-2011 09:11 PM

Re: Over 50 Crossfitters Sign In
Thanks Jeff! Yes, the skiing was good that day! Deb, sounds like there's an interesting vibe (i.e. weight-lifters vs. everyone else) in the oly gym. I cringe when I hear comments like the jump-roping comment. Interesting debate on diets. I wish I had more time and patience to focus on diet. I don't think paleo will work for me as I ramp up the training volume and need more carbs. Hopefully a well-balanced diet and lots of exercise will work fine.

Cliff and Jeff, looks like you're doing some great work and overcoming your injuries quite nicely. :highfive:

[B][U]February 22[/U][/B]
[U]At Lunch[/U]
10 mins jump ropinig
10 mins stretching and mobility work
2x1200 yds, 4x800 yds, 2 min RIs (treadmill at 1% slope)
Interval speeds were 7 mph, 7.5 mph, 8.0 mph, 8.5 mph, 8.5 mph, 9 mph
HR in 120s/130s during 1200s and mostly 130s/140s during 800s with a brief amount of time up to the mid-150s during the last 800
Stretched 5 mins

Felt pretty good, but my calf muscles are still kind of tight, so I took it easy and made sure I warmed up and stretched really well. I lost my "stick" for calf massages, so that's kind of irritating. I may need to buy a new one.

I had to work late tonight, so once again no lifting or crossfit. I will have to change that soon, as my training is becoming too unbalanced.

Tim Randall 02-22-2011 10:33 PM

Re: Over 50 Crossfitters Sign In
WU: Jump rope 5min, leg swings, air squats/holds, PUx10
WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
[B]13rds +3pull-ups[/B](first time for me to do the whole WOD RX) felt much stronger with the Pull-ups and in hind site I could have sped up on the Air squats-Last five rounds of Push-ups got pretty broken up and slow! Sure makes me admire the Elite athletes doing this WOD in the High 20's!

Thanks for the info on Paleo! and best of success to you in the Lifting Contest Pat!

John Burch 02-23-2011 05:47 AM

Re: Over 50 Crossfitters Sign In
O/H Squats 6@45 1@75 1295 1@115 F@135
Good Mornings 3X8@95
AB Mat situps 30/20/20/20
4x15 DB press @50

WOD 5 rounds
500m row
15 T2B
8 Burpee
Then 500m row

WU3x20 GHD B-E
Reverse Hypers 3x12@100 3x10@120
3x10 Pullup

300m row
15 Squat Clean @75
4 rounds

John Jaeckel 02-23-2011 08:19 AM

Re: Over 50 Crossfitters Sign In
[B]Johnny B, nice work on the OHS. That's my primary metric for shoulder and core strength and hip flexibility. And 135 is the magic number for me.[/B]

Wendler 5/3/1 Month 1, Week 2
Bench Press Day

1/4 mile run
BP 5x135


11 Dips
:45 Plank

John Jaeckel 02-23-2011 08:33 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Colby;906764][B]I don't think paleo will work for me as I ramp up the training volume and need more carbs.[/B] [/QUOTE]

Not to be a smart a$$, but it worked for your distant ancestors when they had to stalk and kill large game with spears, sometimes their bare hands, and they didn't have a lot of pasta, wine and bread to nosh!

Paleo is really not about macronutrient prescriptions or caloric loads.

In its purest form, it's about only eating those things that the human body is evolved to thrive on: whole, natural/organic foods, wild game/grass fed meat, green leafy vegetables, nuts, seeds, roots, mushrooms, coconut, some fruit.

No alcohol, grains, processed sugars, dairy.

Amounts can vary. Occasionally you fast. Because, again, that's what your ancestors had to do to survive.

In it's purest form—by it's very nature— it's really the optimal diet for human health, longevity, BMI.

That said, it's tough to follow to the letter. My diet presently is only Paleo-ish.

But, I used to have GERD symptoms, depression, horrible cholesterol numbers, pre-diabetic, skin problems. All pretty much gone with Paleo.

Jim Cordes 02-23-2011 09:46 AM

Re: Over 50 Crossfitters Sign In
2/23 WOD

Overhead Squats 3-3-3-3-3
I really wanted to get full depth on all reps, and didn't on the 4th round at 115, so I did 115 again to ensure full depth. This is a long way from my heaviest weight, but I need to work on full depth more than anything else now.

Followed by 5 rounds for Time and Reps:
1min max push press (95/65)
200m run
1min rest

14:30 and 69 reps. Not the toughest RFT I've ever done. The bottleneck was the 95# push presses. I did 18-15-12-12-12, and many of the latter reps weren't fully up. The weight just got real heavy after a bunch of reps.

The Claw

Jack Davis 02-23-2011 11:14 AM

Re: Over 50 Crossfitters Sign In
I think the last thing I posted was "EVA" so




DU's and Situps

12:39 Go to work on DUs.



5 Rounds for time of

400m run
30 Box jumps
30 Wall ball

as Rxd 28:02

[B]2/21 Rest Day[/B]



45lb OH lunges 50'
21 Burpees

as Rxd 18:22 Hate burpees

Today "Cindy" shooting for 20 rounds.

Michelle Simpson 02-23-2011 12:42 PM

Re: Over 50 Crossfitters Sign In
[B]2-23 "Affiliate WOD[/B]
We did this WOD 13 weeks ago, then again today.
10 squat cleans 65#
20 pushups
30 deadlifts 65#
40x3 single jump rope
50 35# kb swings
60 sit ups
70 air squats

Today 2-23
10 squat cleans 75#
20 push ups
30 dead lifts 75#
20 DU’s
50 35# kb swings
60 sit ups
70 air squats
I’ll swap 2 minutes for 10 more pounds and du’s all day long.

Jim Cordes 02-23-2011 12:42 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jack Davis;906954]Today "Cindy" shooting for 20 rounds.[/QUOTE]

Go get 'em!

The Claw

Jack Davis 02-23-2011 01:50 PM

Re: Over 50 Crossfitters Sign In


Sooo Clooose! 19 Rounds + 5 pullups.

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