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JT Kalnay 05-16-2015 12:43 PM

Re: Over 50 Crossfitters Sign In
Saturday May 16, 2015

Morning Session
1 hour of stretching, rolling, and moving the 11# bar at the shed o' pain.

Afternoon Session
Nice walk in the rain, with my golf umbrella

Helen M Brennan 05-16-2015 09:16 PM

Re: Over 50 Crossfitters Sign In
big lesson learned last weekend. Sunday spent close to 4 sublime hours on my beloved JD tractore slashing the dead heads in the pasture. Perfect autumn sky, the barest hint of a breeze, glorious sunshine and a temperature around 24C.. nirvana.

Monday went to the box..warmup was 4 x 200m at increasing pace. First step out of a walk pace felt like a knife thru my spine.. so spen the rest of the time doing planks, pullups and half squats. Finally 7 days later I am close to pain free.

never ever thought that the vibration combined with my habit of going around the paddock clockwise rather than alternating direction would have this crippling effect. ( now if it had been my ancient MF35 I would have understood it but the JD runs a smooth as can be)


Alden Hingle 05-17-2015 06:09 PM

Re: Over 50 Crossfitters Sign In
5/13 Doctor said I could resume working out as normal but ensure I do R/C rehab stuff
WU: Shoulder rehab I, Y, T, W, clock face; row 1km
Shoulder press 20, 30, 30 x12; pull-downs 25, 35, 45 x12; Turkish get-ups (R) 10# x10, (L) 25# x10

WU: Shoulder rehab I, Y, T, W, clock face
Row 5km 24:17 2 km warmup, intervals 1:00 hard/ 2:00 recovery X4, 3:00 cool down

WU: Bike trainer 16:00
Shoulder press 20, 30, 35, 35X12; pull-downs 35, 45, 55, 55 X12; DB rows (L) 30 x12x3 (R) 52 x12x3; bench press 45 x12x3

5/16 shoulder hurts like hell so I apparently overdid it yesterday. Must have been the bench press since that was the addition...
WU: Row 1km; shoulder warmups I's, Y's, T's W's
R/C rehab stuff; goblet squats 25, 35, 45 X15

5/17 Road bike ride
19+ miles. 1300' of climbing.

Cliff Miller 05-18-2015 10:24 AM

Re: Over 50 Crossfitters Sign In
wensday.....rowed for 20 minutes....felt under the weather

slept most of thursday.....

fri/sat/sun took a long weekend off from the gym, went to a concert in whistler, watched star wars under the stars saturday nite, went up the sea to sky gondolla sunday afternoon for sun and beers....slept 10 hours

monday morning.....felt great after the break

2 rm w/20 lb vest box jump 30"

back squat 3-3-rm 225-275-275 (5)

stiff leg dead lift 5 mat under plates 3 x 8 205 lbs

ghd raise 3 x 15

nose up raises 3 x 15 90 lbs

ghd sit up 3 x 15 30lb dbell

60 lying on bench face up leg raise

4 x 50 red band hammie curls

JT Kalnay 05-18-2015 05:57 PM

Re: Over 50 Crossfitters Sign In
Monday May 18th, 2015

Swam 20 minutes continuous, it was REALLY cold.
Walked 4 miles.
This was the most picturesque of the 4:

Alden Hingle 05-18-2015 07:22 PM

Re: Over 50 Crossfitters Sign In
5/18 Rest Day and physical therapy appointment

Alden Hingle 05-19-2015 11:56 AM

Re: Over 50 Crossfitters Sign In
WU: Row 1 km; Moving Blackburns; rotator cuff and SLAP tear rehab exercises
Bench press (modified for reduced ROM) 45X15X3
DB row 30(L) and 40(R) X15X3
OH press 20, 20, 20, 25 X15
Pull-downs 35, 45, 55, 45 X15
Shoulder protraction 20X15X2
Turkish get-ups 10(L) and 20(R) X10

Cliff Miller 05-19-2015 06:59 PM

Re: Over 50 Crossfitters Sign In
yesterday being as it was our may long weekend went for my first mountain bike ride of the year in the afternoon...45 minutes and it felt like a knife in my pain today....will have to try the bike more this summer....

today at the gym

3 x 20 banded one leg good morning

3 x 20 large blue banded squats

5 rounds for time

10 20 lb wall ball
10 32 kg kb swing
200 m. row


35 hollow roc

JT Kalnay 05-20-2015 04:54 PM

Re: Over 50 Crossfitters Sign In
Tuesday May 19, 2015

Did a little walking, my hip/back/butt hurt a lot, so I stopped.

Wednesday May 20, 2015

Coached basketball (which mainly consisted of pointing my finger and passing the basketball to free throw shooters)

Cliff Miller 05-21-2015 06:29 AM

Re: Over 50 Crossfitters Sign In
last nite

3 x 20 red band shoulder rot

3 x 20 black band shoulder pulls

1 rm mega bow bench 225lbs

12 pin mini bands 15-15 135lbs

green band low bar pull downs 100

incline med belt squat row 10-10-10 30-50-70

hammer curls 16-16-16 20-25-30

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