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Scott Allen Hanson 06-29-2009 04:38 AM

Re: Over 50 Crossfitters Sign In

So good to here good news from you. Don't be too hard on yourself getting back into your groove. Your mind and body have been under tremendous stress. You'll be back to 100% in no time, just don't rush it.


Great job on the unbalanced WOD. Looks interesting. I need to work that one into the rotation although its a bit long for the program I'm doing. Might have to sub shorter runs.


Congrats on the parallettes. Doing "L" sits is a humbling experience.

When your kip really gets going, be cautious of your tape. I found it to really contribute to ripped calluses and removed it after a while.

[B]John W.,[/B]

Welcome to the thread. My hats off to you for that row. Solid pace for that distance!

Diane Dennis 06-29-2009 05:03 AM

Re: Over 50 Crossfitters Sign In
Today – 6AM group workout on the North Shore

Oh boy. It was ugly this morning. Very, very ugly.

Short run along the river
Squats and squat-holds

[B]WOD 1[/B]:
ARAMP in 20 minutes
25 bench dips
30 squat-touch jumps
Run one lap along river

The dips were fine. The squat-touch jumps were murder and I couldn’t breath during the runs. I was so far behind everyone that I was lapped on the run in the THIRD ROUND! I only managed 4 rounds and was completely humiliated.

[B]WOD 2[/B]:
4 rounds
25 push-ups
30 alternating lunge jumps
25 bench jumps

I did the first 25 push-ups with no problem. Round 2 went to 15-10. Round three went to 7-7-7-4. And while everyone was finished, I was on the ground doing push-ups 5-5-5-5-5. Oh, and by the way, I had to step up onto the bench instead of jump. The worst part was I think the rest of the group FELT SORRY for me. I hate that.

Pat Quigley 06-29-2009 04:08 PM

Re: Over 50 Crossfitters Sign In
Diane, good to see you back. I really feel that in these work outs we are only competing against ourselves. I don't run, I jog. I don't jump, I step up. I tried ignoring the limitations at the affiliate I joined for a few months and I just ended up with two hammer toes and another round of synvisc injections in my left knee. There are quite a few things that I can do well and others that I cannot. But I am always, now at least, working on the whole package. We can all thank Mark for starting this thread so that we can air out some of conflicts. Glassman talks about this in the lectures on the concept of fitness in this month's journal. He wasn't talking of aging and limits. However it's something that will need attention in the crossfit community eventually. On the other hand, your workout results the other day may have just been due to missed workouts.

Today's workout from the main site was a cross fit total. I was caught off guard on this one coming at the beginning of the week. I felt pressed for time once I started.

Squat 355, OH Press 200, and DL 405. Total of 960. None of these were PR. My squat felt good and perhaps I could have gone for more. I have been doing one legged step downs from a small bench and one legged squats onto a higher bench 3-4 days per week. The "squat seat" I use is a small therapy ball sitting in a plastic frame. This along with the safety bars in the power cage take the risk out of the moves. I'm getting closer to parallel.

I must work on my grip for the DL's. At 405, the blisters on the right hand were pretty irritated. I felt that the next lift would just tear one or two blisters. I do follow the hand care advice that was posted around here somewhere. Perhaps it's the grip that is the problem on the DL? Any thoughts?

Scott Allen Hanson 06-29-2009 04:28 PM

Re: Over 50 Crossfitters Sign In

Strong work on the Total. Pushing a 1000 CFT is impressive for a person of any age!

[QUOTE=Pat Quigley;615930]I must work on my grip for the DL's. At 405, the blisters on the right hand were pretty irritated. I felt that the next lift would just tear one or two blisters. I do follow the hand care advice that was posted around here somewhere. Perhaps it's the grip that is the problem on the DL? Any thoughts?[/QUOTE]

What kink of grip do you use? Rippetoe recommends that when gripping the bar for a DL, position your hand such that the the bar is even with the base of your fingers, rather than higher in your hand toward the palm (which I think is the natural tendency for most people). If you have SS, 2nd Ed, there are pics on p.110, Figure 4-8. The idea is that the bar is going to end up in this position anyway with a heavy lift, aggravating callus development as it moves.

John Warkala 06-29-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
Thanks all for your welcoming words

Pat- Impressive CFT

You mentioned the following;
[QUOTE=Pat Quigley;615930]Glassman talks about this in the lectures on the concept of fitness in this month's journal. He wasn't talking of aging and limits. However it's something that will need attention in the crossfit community eventually.[/QUOTE]

I think this thread is a good start for bringing attention to the training needs of Masters/Senior Crossfitters. Although I just started posting, I had been watching the thread for quite a while. I have to assume that most on this thread came to crossfit as "mature" athletes. We are, therefore, the crash test dummies for the younger folks who will be able to "grow up" within the movement.

In the movie Gladiator, Maximus said, "What we do in life, echoes in eternity". Well, what we do in crossfit will echo in the lives of our younger brethren as they realize that they can be not just active but fit for as long as they choose. You folks are an inspiration to all.

Off the soapbox;
Todays WOD
Row 5k 21:09
"Dipping Helen" (Add 12 dips to end of each round of Helen)
First day with real summer-like heat really took a toll. Not at all acclimated yet.

John Burch 06-29-2009 07:22 PM

Re: Over 50 Crossfitters Sign In
Pat that is a real BA total, great work

Diane good to see you back at it

welcome John W

pullups 16-10-9-9-9-8
wu hanging leg raise 10 x3 push 10 squat 15

WOD 135 jump rope
45 ring dips
45 squat clean @ 135
135 jump rope
time 35:58

Stephen R. Lampl 06-29-2009 09:02 PM

Re: Over 50 Crossfitters Sign In
[I]Took Saturday and Sunday off - - not by choice. Really feeling the lack of energy and regular workouts. Today was BLAH by any standards....

[/I][I][B]090629 MONDAY

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Back up to 25 reps on GHD and back extensions. OHS with PVC 10 X 3.

[I][B]WOD: CrossFit Total
Shoulder Press:
[/B][/I][B]Warm-up: [/B]PVC X 15, 45# X 10, 95# X 5
[B]Working: [/B]135#, 140#, 145# (F); 145# (F) [B]> 140#

[I]Back Squat:
[/I]Warm-up: [/B]PVC X 10, 45# X 10, 95# X 5, 135# X 3.
[B]Working: [/B]185# X 3. [I]I stopped with this lift. Though warm-up sets felt good, my form felt off here and the weight felt heavy. [/I][B]> 185#

[I]Dead Lift:
[/I]Warm-up: [/B]PVC X 15, 45# x 10, 135# X 10, 225# X 5.
[B]Working: [/B]275# X 3. [I]Felt left hamstring tightness on this set and decided to stop here. Weight went up easily all three times, but felt I would have injured myself going higher. [B]>[/B][/I][B] 275#

CFT: 600# [/B][I](off my PR by 55#).

[B]Kipping Pullups:
[/B][/I]10, 9, 10.

Hey all,

I haven't fallen off the face of the earth....yet. Feel like I've been neglecting all of you. Lots going on with Chery (my better half) and me. No energy; not eating enough (though I am eating cleanly), and not getting the workouts in, or they are well off the mark for me.

I'll catch back up when I get the chance. Probably won't be posting a lot for a while - - at least until I'm employed. Take care and keep showing the younger set how it's done....


Terry Dickman 06-29-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
CFT - 885 (PR)
Shoulder Press 175 lbs
Back Squat 295 lbs
Dead Lift 405 lbs

I use a med ball to make sure I get a full squat, touching my butt on the top of the ball, attempted 305 twice but could only push it up when my squat form was bad (an inch above the med ball) so obviously didn't count it. Attempted 415 twice on DL and failed.

Welcome Back Diane.

Nice work Steve, Pat and John

Welcome John W.

Couple of news articles about CrossFit, both are WFS.

Diane Dennis 06-30-2009 08:43 AM

Re: Over 50 Crossfitters Sign In
Today - 6AM group workout on the North Shore

Jumping jacks
OH squats
Some kind of sadistic lunge-walk stretching thing

[B]WOD 1[/B]:
kettlebell swings
kettlebell high-pulls

I finished last but I swung heavier than usual so I was OK with last.

[B]WOD 2[/B]:
5 rounds
30 Kettlebell deadlifts
10 push-ups

I finished last again but that was because we did a staggered start in order of finish in WOD 1. We only have one really heavy kettlebell so we had to take turns on the deadlifts. And Patrick challenged us to do the push-ups at one level higher than we would normally do push-ups. I did mine with my feet elevated on the bench and completed all 50.

All in all, the humiliation factor was low today and the satisfaction factor was high.

[B]Pat[/B] - HUGE CFT! Wowwee!

[B]Terry[/B] - Thanks for the articles. I am enjoyed them both and am forwarding them to my many friends who don't understand what I do ("oh, she's on some crazy kind of exercise kick").

Charles Pyke 06-30-2009 11:01 AM

Re: Over 50 Crossfitters Sign In
[B]2009 06 30[/B]

WU: 800m jog, 2xCWU-lite

[B]Back Squat[/B]
WU Sets: barx5, barx5, 95x5, 115x3, 135x3, 225x1
Working Sets: 235x5, 240x3, 250x3

[B]Tabata Push-ups[/B] (reg PU/knee PU): 22/0, 11/0, 3/4, 2/4, 0/5, 0/6, 0/8, 0/8
[B]Tabata Sit-ups:[/B] 17, 14, 9, 7, 8, 7, 7, 6

Starting to wonder if I have some sort of sciatic/lower back issue developing. Legs just won’t move properly when I run. It just feels uncoordinated. (I used to be a pretty good runner). Plus, squats just didn’t feel right and were much more difficult than they should be. Was planning sets of 5, but had to back down to sets of three. Was just barely able to do 235x5, which should have been hard but very powerfully doable. My hip has been sore for last couple of days since my 2 mile run. Also, sciatic problem might explain my loss of strength. Or I just might have just simply tweaked my hip a little and two nights of poor sleep might conceivably impair one's squat performance. Or I am acting like a 26 yo instead of 52 yo. :rofl:

Good news is that Tabata intervals are helping with the push-ups and sit-ups. For pushups, I did 38/35 (reg PU/knee PU). Last was 28/32. That’s an added 10 reg push-ups and a +13 total volume. Similar results with the SU’s with 75 vs. 64 for a +11 improvement. Stuff works. Only second week of doing this and I’m very confident of maxing both of these on my annual fitness test. Elected to keep the 8 interval vs. using 6 since I can always scale to knee push-ups when my arms refuse to do a regular push-up.

Tried a little kipping pull up practice. Did not go well. Seemed more difficult this time. Maybe the tape on the bar is interfering now. May have to try without the tape. Could only manage some sloppy singles, nothing linked together.

Gave the inability to even do one tucked L-sit’s a bit of thought. I’m thinking that the ab muscles that pull your legs up (tucked) are different (or the strength is somehow different) than the ab muscles that you use for a sit up. I can do a fair number of sit-ups and I now do pretty well on GHD sit-ups, but I can hardly do even one knee-to-elbow. So, I practiced some KTE progressions, pulling my knees to the horizontal while hanging from the bar. 2x10 reps.

[B]Pat[/B]…Quit making us younger guys feel weak.

[B]Steve[/B]…For your hamstring tightness, give some consideration to trying some Romanian Deadlifts (RDL). Check the CF site or google for info (I think I have an e-article on it somewhere). Weirdly enough I find they ease my lower back pain and also stretch my hamstrings nicely. They actually feel good and you don’t need to use much weight.

[B]Diane[/B]…”Some kind of sadistic lunge-walk stretching thing”…LOL. BTW, where’s the avatar with the KB swing?

[B]Tabata Broccoli[/B]

Notice that the wayward broccoli guy is missing work again. Now he's got hepatitis from getting his tattoo at a rather questionable parlor in Juarez (or El Paso, or he just not sure where). And embarrassingly enough, since he can’t “remember” what happened while he was on his little binge, we decided to have him checked for STD's.

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