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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Tim Randall 03-08-2012 11:43 PM

Re: Over 50 Crossfitters Sign In
 
Congrats Helen!~~~ it is always good to get a win!;);)

William--you Beast you! You got me on this one: I came into the box this morning to work on "form" as I had not progressed very far last year when I got hurt and for sure had never attempted anything like sets of 12 at 95#'s:ranting2:
Managed 4rds +15+8 tonight---I was definitely spent! but pleased to be able to do the work without re-injury to my shoulder!
(May give it another go on Saturday if my Delts stop yelling at me!!:rofl:)

Fun stuff and can't wait to punish me self some more!!

Alden Hingle 03-09-2012 10:16 AM

Re: Over 50 Crossfitters Sign In
 
Deb - Great work on the squat PR. It's always cool when you realize you've crossed another boundary.

Helen - +1 on Tim's comment. Getting 4 T2B after never doing one is super.

Bill - Nice work on 12.3.

Everyone else - good luck on 12.3


3/9/2012 CrossFit Games Open 12.3

Warmup: Row 500m, dynamic stretching, shoulder mobility, air squats, deadlifts 135, 205, 255, 280(PR) X 5 reps

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20” box
55 pound Push press, 12 reps
9 Toes-to-bar
7 rounds + 5 box jumps

Cashout: PVC OH squats, shoulder external rotation

I knew I should have gone heavier on the push press when I started to "look forward" to that part of the round. =8-0 The shoulder felt good and the push presses didn't thrash me like the box jumps and T2B did.

Have a great weekend everyone! Weather has broken here (going to be in the 50s this weekend) so I'm breaking out the mountain bike tomorrow afternoon.

Alden Hingle 03-09-2012 11:23 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Randall;1041735]
Managed 4rds +15+8 tonight---I was definitely spent! but pleased to be able to do the work without re-injury to my shoulder!
(May give it another go on Saturday if my Delts stop yelling at me!!:rofl:)

[/QUOTE]

Tim - What did you do to your shoulder? I'm rehabbing mine after a labrum tear. I'm trying to err on the side of conservative since I managed to injure it without ever doing anything that hurt during a workout. I look forward to getting my overhead press weights back up so I can try this at the prescribed weight.

Cliff Miller 03-09-2012 11:46 AM

Re: Over 50 Crossfitters Sign In
 
alden...go easy on shoulders. i had subcromial decompression surgery january 19,2011 and am still not back to where i was pre surgery. it is getting better every day however i am still limited in my range of motion.

i would love to be back on my mountain bike. mothers day 2010 was the last time on it. the up and down motion on the shoulders even with front suspension was to much. it took me 3 days not to be in pain after a 45 minute ride.

that being said as soon as the weather breaks here i am pulling the bike out and seeing what happens.

but again go easy on those shoulders. i never realized just how complicated a joint it is till i had my surgery.

and we are getting a bit older ;) but maybe not wiser :D

Alden Hingle 03-09-2012 03:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1041878]alden...go easy on shoulders. i had subcromial decompression surgery january 19,2011 and am still not back to where i was pre surgery. it is getting better every day however i am still limited in my range of motion.

that being said as soon as the weather breaks here i am pulling the bike out and seeing what happens.

but again go easy on those shoulders. i never realized just how complicated a joint it is till i had my surgery.

and we are getting a bit older ;) but maybe not wiser :D[/QUOTE]

Cliff - I hear you on all counts. The most offensive part of my injury was that I didn't think I did anything wrong; the "part" just failed. I've been guilty of a lot of self-inflicted damage over the years, between motorcycles and bicycles and a bad fall on ice on stairs so I shouldn't have been surprised.

I just keep working on ROM and adding small increments of weight to exercises. When something hurts or makes the shoulder unusually stiff, I take a couple days off from activities that take the elbow above the shoulder. When I start back with the larger ROM, I decrement the weight to work back into it. I'll take some stiffness and a few aches and pains so that I "wear out instead of rusting out." ;)

Pat Quigley 03-09-2012 04:42 PM

Re: Over 50 Crossfitters Sign In
 
Should have stayed in bed.

Dl: 5X225, 255, 295
5X10X285
5X10 Knees to elbows on rings.

WOD. 7 rounds with each round starting on 5 minutes.

5 thrusters@135#
10 burpees
200m run.

I surrendered after 3 rounds. Went and walked a mile to finish.

Cliff Miller 03-09-2012 05:03 PM

Re: Over 50 Crossfitters Sign In
 
alden...i hear you about "wear out instead of rusting out."

i have this quote blown up in my office

"Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out and screaming "WOO HOO what a ride!""
Author: unknown

i really need to go to the gym tonite and as sick and twisted as it sounds i am looking forward to 12.3 as i have a lot of steam to blow off as i had to just fire a 5 1/2 year employee:ranting2::ranting2:

Cliff Miller 03-09-2012 08:01 PM

Re: Over 50 Crossfitters Sign In
 
whew blew that steam off:evilsmile

18 minutes

15 green band high bar good mornings
12 155 lb 16" box squats
9 45lb good mornings

8 rounds plus 15 plus 9 = 302

my legs are toast and have a total mental attitude adjustment.:thanx: crossfit and my coaches.

good luck everybody who is doing 12.3 there were a lot of spanked people in the gym tonite.

John Burch 03-09-2012 08:08 PM

Re: Over 50 Crossfitters Sign In
 
Had hoped to hit a least 9 rounds in 12.3 but that may just be a pipe dream
ended up with 267

it is just as tuff as everyone says it is! I told myself before I started that I was going to push past the mental block of the mind telling oneself to slow down, but there I was when the going got tuff backing off

Having a lot of fun doing the games WODs with a couple other guys a the gym though

m/57/180

Tim Randall 03-09-2012 09:14 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Good on you for taking out frustations at the Box instead of what I have been guilty of (taking it home and sharing it with the Wife) who had nothing to do with it!--

Nothing has been more difficult for me in the last year than to "HAVE-TO" not lift anything above the nips for over 10 months! It was during the second week of last years open that I did myself in (tripping over a ramp cable and hyper extending my wrist and tearing/ stretching nearly everything attaching the hand to the arm!--I still can't put full weight on the wrist (rings or handstands) Then if that wasn't enough in August with my Wrist in a Brace and taped I decided I could ride my Dirt bike (again)--STUPID-- I CRASHED on a fire road when I collided with my son in law in a dust cloud.

Alden -I left the Radiology report with my Chiropractor (couldn't even pronounce most of the words)--I will scan it and send PM if you want when I get it back?

The PT I showed it to explained that I had separated the AC joint (showed still separated by aprox. 6mm) and all the supporting ligaments and tendons including the rotor cub muscles, bicep tendon and the like had slight tears. (i was told that if I was "Patient" and did not over stress them they likely would repair themselves without surgery) I gradually started doing band work, scare-crows and light dumbbell work daily--a lot of Advil! I did no Pushups or lifting overhead for 9 months! After about 3 months I discovered that I could do pull-ups with a brace and could ride my road bike with a brace and Push-ups on my fingertips so I was still able to Workout and ride!-add running an I was able to keep up the cardio! (ok now after 34yrs my wife knew she married a crazy man!:D

Fortunately I was wearing top drawer shoulder/body armor that held it all together enough not to fracture the Scapula or even the Clavicle! On a side note I Hit my head on the ground hard enough that it blew the vents out of my helmet and knocked me out! (Three months later) when I decided to have a Chiro Xray my "stiff neck" that wouldn't get better it was discovered that I had a nearly 1/4" dislocation between the C2-C3 Vertebrae (still seeing him 3 times a week and nearly back to (never normal)--:yikes:
According to him if it wasn't for my CF training I likely would have broken my Neck!---Conclusion? Think I am going to get a lighter Dirt Bike than my KTM-450 and never let my Son-n-law get ahead of me!!, Get a MTB with more suspension :D:run:

I am feeling truly blessed to be able to get this far in the 2012 Open and already looking forward to Next year! (Masters 60+)

Better get off of this Computer (I surely have typed way to much!):tmi:


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