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Bill Hoogsteden 06-11-2010 03:03 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;796176]Hey Bill,

Maybe my recent experience will help. I got a little hamstring happy with my DL form.

I used to be very squatty, too upright, not recruiting my hamstrings enough. Then I adjusted my form by not initiating the lift until I felt tension in my hamstrings, mainly by pushing my butt back a lot/keeping my head up.

Problem was, I was too bent over at the waist, and not also recruiting my hips and quads enough. I was straining my back constantly and could barely get 300 up (down from a p.r. of 340).

The DL is a very natural lift, and someone told me something recently, it's really neither a hamstring lift nor a quad lift, but a hip lift.

[B]That said, I am now approaching it by keeping my head up/good lumbar curve, but wanting to feel equal engagement of my quads and hamstrings before initiating the lift.[/B] A) I think this is injury-free form, and b) the poundages are much easier when initiating the weight up from the ground with all your lower body muscles.

Now my 1RM is going through the roof (355).

Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.[/QUOTE]

John - Thanks for the advice! It makes a lot of sense! Gonna try it soon since I found out about the Tabata Deadlift workout.

Pass throughs
Push downs
Inch worms (2 push ups, Five times)
Burpee (Yay! Burpee!) broad jumps (2 gym lengths)
Butt kickers
High Knees
Sprints (6 gym lengths)


15 RFT

5 pullups
10 pushups
15 air squats

time 21:53 AS RX'D!!!! (Still doing the "Happy Dance" :pepper: Can't believe it about the pull ups!!!)

Pat Quigley 06-11-2010 03:42 PM

Re: Over 50 Crossfitters Sign In
this must be deadlift days.

Thursday 100610

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 090808

after warm of of 10 X 225.

285 X 5
315 X 5
365 X 5
385 X 4 (f. last)
405 X 2 (f, last 3).

Hands are raw and beaten.

Deb Weber 06-11-2010 05:25 PM

Re: Over 50 Crossfitters Sign In
NICE work on deads, [B]Pat!![/B]

[B]06.10.2010-Thursday REST DAY[/B]
30 Burpees 15# Vest

AM: 30 Burpees 15# Vest

PM: Warmup, Row 500, squats, mobility & stretch

[B]WOD: "Air Force WOD"[/B]
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute... including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)
[B]9:41 Rx[/B] Eh. Did it in 8:44 on 3/5/10 before the shoulder. Not my strongest day. I screwed myself from the get go by only getting 18 thrusters, when I was still kinda feeling out what would happen with my shoulder. I should've pushed for more reps before the burpees. The burpees were like, nothing, nice little break. Not too bad, the shoulder didn't really bother me, and I learned I don't have to be afraid of the OHS, the PT has strengthened the RC/back a lot.

Post WOD:
Row 250
Run 400
Dips 5x3
OHS 2x65#x5,
Backsquat 125#x5, 135#x5, 135#x5
Frontsquat 95#x10

John Burch 06-11-2010 05:50 PM

Re: Over 50 Crossfitters Sign In
run 200,
5 pushup
5 pullup
run 200m
20 situp
run 200m
10 walking lunge

power snatch
3@ 65#
3@ 95#
3@ 115#
my form is bad bad bad on the power snatch, much work to do!!

WOD 10 rounds
3 SDLHP @ 95#
3 burpee
5:02 :90 rest
10 rounds
2 SDLHP @ 95#
2 Burpee
T 9:56
m/55/178 CrossFitChesterton

Stephen R. Lampl 06-11-2010 06:26 PM

Re: Over 50 Crossfitters Sign In

[/B]Great job on the 'task driven" Cindy!


[/B]Props on the great DL numbers!


[/B]Way to ROCK the Air Force WOD. I still can't imagine doing that workout - - the burpees would really bog me down; but I'd imagine your work with the weight vest has really helped.

[B]John J.,

[/B]The advice you gave Bill r.e., the dead lifts makes real sense. I have been merely addressing the bar, then preparing for the lift by tightening my core and setting my lumbar curve, and then initiating the lift by shoving my knees back. This seems to recruit primarily the posterior chain, but little quad engagement.

Is there a key for knowing when (or feeling when) engagement of the quads occurs properly?

Terry Dickman 06-12-2010 07:25 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;796176]Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.[/QUOTE]

Good advice JJ, another thing might help increase your 1RM is using the hook grip.

Weighted pull-ups 5-5-5-5-5

[B]35, 37.5, 40, 42.5, 45[/B]

Rest, then

2 rounds
-5 clapping push-ups
-10 wall ball shots, 20 lbs
-20 double-unders

[B]1:50, 2:25, 2:46, 2:50[/B]

Rest30 seconds, then repeat for a total of 4 cycles

P-Chain: 4 x 10 glute bridges

Pat Quigley 06-12-2010 03:38 PM

Re: Over 50 Crossfitters Sign In
Thanks for the feedback on the DL's.

Today in crossfit class, we did the following: AMRAP in 20 minutes: 5 HSPU's, 10 sit ups, 15 DB swings 45 lbs. Finished 11 or 12 R +5 HSPU's+10 sit ups. Lost count of rounds. I know I got lapped once by the trainer's wife and at least twice by the trainer. It was a fun work out.

John Burch 06-12-2010 05:09 PM

Re: Over 50 Crossfitters Sign In
Back extensions
weighted back extensions
walking lunge @ 45#
DH pullup 10
squat 15 x2

WOD 10 rounds two man teams one man runs apx 60 yards down and back
second man
1 power clean @ 135#
2 HSC @ 135#
3 PJ @ 135#
switch for 10 rounds we did eleven by mistake, my bad

m/55/178 CrossFitChesterton

Terry Dickman 06-12-2010 05:26 PM

Re: Over 50 Crossfitters Sign In

WOD 1:
Mini "McGhee"
AMRAP 20 min
-5 deadlifts, 275 lbs
-13 push-ups
-9 box jumps, 24"

[B]12 rounds, 5dl, 13 push-ups, 2 bj[/B]

Rest minimum of 3 hours, then:

WOD 2:
Run 200 m x 2 [B]0:40, 0:46[/B]
Run 400 m x 2 [B]1:49, 1:46[/B]
Run 800 m x 2 [B]4:17, 4:13[/B]
Run 400 m x 2 [B]1:48, 1:53[/B]
Run 200 m x 2 [B]0:52, 0:45[/B]
* ran on all weather track 93 deg (felt like 100)
Rest the time of the previous run. These should all be completed at 90% effort or higher. Push hard, run like your being chased every time. Post all times.

Stephen R. Lampl 06-12-2010 06:09 PM

Re: Over 50 Crossfitters Sign In
[I][B]100612 SATURDAY

[/B][/I][B]FIGHT GONE BAD Fund Raiser at CrossFit Modesto

[/B]Scored 215 (1 less than the last FGB I did about a year ago), but this time, my form must have been decent on everything, because I only missed on two reps - - wall balls where I didn't quite reach the target on the last round.

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