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

Cliff Miller 10-12-2016 06:27 PM

Re: Over 50 Crossfitters Sign In
 
patrick....i have had surgery on both of my shoulders....sub cromial decompression on one (5 years ago) and some cleaning up and cutting of a bicep tendon on the other(3 years ago) ......i never really took a break from x fit just had my coach program around my ability......i switched over to powerlifting about 2 years ago and have never looked back.....i talked to my surgeon before starting and she said if it does not hurt keep doing it.....before switching over i was a bit lost and was considering a 100,000 m. row...my coach was up to training me for it on the condition that my surgeon gives me the o.k. my surgeon said your shoulders are like this.....imagine your car and you can either drive across the country once or you can use them around town for 10 years...your choice....i chose powerlifting and absoutly love it.....

tonight

mega bow bench 1 rm 240 lbs 2.5 pr...:pepper:

mega bow bench 6 @ 280, 6 @ 295

one arm bench row 6-6-6-6 40-50-60-65

banded one arm tri extension 4 x 8 side

angle bar row 8-8-8-8 65-85-105-115

blue band pull downs 100.....band in each hand

Bill Hoogsteden 10-13-2016 06:41 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Wise words! Awesome bench work!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4 Chin ups with 30 sec between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 RFT:
3 Front Squats, 185#
7 L-Pull ups

9:50

[I]Not the best form, but a good WOD![/I]

[B]Evening:[/B]
1 mi dogwalk

Dead Lift:
3 @ 245#
3 @ 280#
5 @ 320#
5x8 @ 175#

Alden Hingle 10-13-2016 08:34 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1265458]my surgeon said your shoulders are like this.....imagine your car and you can either drive across the country once or you can use them around town for 10 years...your choice....i chose powerlifting and absoutly love it.....
[/QUOTE]

Cliff - Well said! After torn labrums in both shoulders, a torn rotator cuff and surgery (rotator cuff repair and sub acromial decompression), I have found that my shoulders do not like dynamic/ forceful exercises like many of the CrossFit exercises done for time. That's why I've backed off to the exercises you see on my posts; the other stuff just hurts too much or leaves me creaky for too long. Even the dirt biking and mountain biking is occasionally too dynamic for my shoulders; I'm upgrading the shock absorption on my handlebars in hopes that will make the rough single track more tolerable. This all seemed to occur within the last year; 60+ has been less fun than I expected. ;)

Cliff Miller 10-14-2016 07:16 PM

Re: Over 50 Crossfitters Sign In
 
alden...i used to be a avid mountain biker....i now find even with a full suspension bike that after a couple hour ride i pay the price for it for a couple of days afterward and i just don't enjoy being that cranky.....my wife and i now just ride mellow trails to run the dogs.....even with powerlifting i find that some of the programming makes my shoulder feeling sore and tired....i either ignore the exercise or find a work around....

yesterday at work.....18,689 steps

today at work 17,214 steps

then at the gym

front squat ot2min for 10 minutes 2 @ 175

cable squat platform good mornings 8-8-8-8 45-55-65-75

100 hollow rocks

was all i had in me....then a nice grilled steak, a glass of red wine and battening down the hatches as tomorrow is storm 3 of the remains of a typhoon....they are calling for 190 mm of rain by saturday night.....

Cliff Miller 10-16-2016 11:06 AM

Re: Over 50 Crossfitters Sign In
 
survived the 180 + mm of rain over the last 3 days.......

this morning at the gym

speed bench

flat bench 3-3-3-3-3 135-155-175-185-200

incline narrow/med/wide push up 25 of each

o/h rope tri ext 3 x 15 7 lbs

seated rogue grip thumbless 3 x 10 90 lbs

100 blue band push down...one per hand

hammer curls 6-6-6 45-50-55

1 hour dog walk in the rain.....and looking forward to an afternoon of football

Bill Hoogsteden 10-16-2016 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Impressive stuff guys!

2 1 mi dogwalks

5 hours of laying vinyl tiles

10 Burpees (Yay! Burpees!)

Shoulder Press:
3 @ 90#
3 @ 105#
5 @ 120#
10 @ 65#

Bill Hoogsteden 10-17-2016 05:48 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups with 30 sec rest between each set

[B]WOD:[/B]
20 mins to establish Split-Jerk 1 Rep-Max and split jerk work
then

Tabata (20 sec exercise 10 sec rest for 8 intervals)

Burpees

Sit-ups

Push-ups

Squats

Only got to 155#:shrug:


Burpees
6,6,6,4,5,5,5,5 4 42
Sit-ups
10,11,11,12,10,11,10,10 10 85
Push-ups
14,14,11,11,10,9,10,10 9 89
Squats
15,16,17,18,16,17,18,18 15 135

[I]YAY! BURPEES!![/I]

[B]EVENING:[/B]
1 mi dogwalk

Back Squat:
5 @ 230#
3 @ 260#
17 @ 290#
5x10 @ 150#

Alden Hingle 10-17-2016 07:34 PM

Re: Over 50 Crossfitters Sign In
 
@Patrick and others with shoulder issues. I receive a weekly email from a fellow named Dan Pope who has a website called "Fitness Pain Free." I just watched this series of videos regarding exercises to keep your shoulders healthy; thought I would pass it on in case you have not seen it already.

[url]http://fitnesspainfree.com/create-shoulder-health-circuits/[/url] (WFS)

Workouts have been spotty to non-existent for the last week. A combination of life getting in the way and being under the weather for a few days. Looking forward to getting back on track this week.

Cliff Miller 10-17-2016 08:17 PM

Re: Over 50 Crossfitters Sign In
 
@bill 5 hours of laying vinyl tiles.....that in and of itself is a good days work...:rofl: funny how life chores take so much of our days off eh?

today at work another 16,431 steps

then at the gym

verticle jump with mini band 14"

ultra wide sumo dead lift 415 lbs

back step lunge 4 x 6/s 16 kg kb in each hand

45 degree double kb dead lift 4 x 20 16 kg kb per hand

45 minute dog walk in the rain

Patrick Tonge 10-18-2016 02:10 PM

Re: Over 50 Crossfitters Sign In
 
Alden- Thanks for the Dan Pope stuff looks real interesting. I started doing some crossover symmetry stuff with bands. [url]http://crossoversymmetry.com/[/url]
Many of the movements are the same!! Cool. Thank You.


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