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Michelle Simpson 01-19-2011 08:47 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;893148]

i am just looking forward to being 100% again. it has been a long time.


Hang in there Cliff and be sure to let us know how things are going after the surgery.

Angie Large 01-19-2011 12:29 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michelle Simpson;893137]24:40

Have I ever mentioned that running and burpees are my least favorites? BAM, both in one WOD!! :rofl:[/QUOTE]

I think you are my CrossFit twin!!

Pat Quigley 01-19-2011 04:20 PM

Re: Over 50 Crossfitters Sign In
Cliff--keep in touch.

Mobility WOD:Groin, hamstrings, shoulders.

Strength: Bench Press5X185,215,235,1X275(easy and w/o strain)

Five rounds for time of:(scale)
Run 400 meters(Bike)
20 Burpees(10)
15 Two-hand dumbbell Bent over row, 50 pounds each.
18:08. Deep breathing and capacity to breathe in "red zone" starting to come back.

Jeff Metzger 01-19-2011 08:31 PM

Re: Over 50 Crossfitters Sign In
I'm so frustrated I could spit.

Got to the gym early today to get warmed up and work on some skills. I never got past the getting warmed up part.

I'm injured AGAIN. Was doing my version of jumping rope and managed to string together some impressive runs of over 30 or so when suddenly there was a really big pain in my left calf. I stopped and tried to walk but couldn't push off on my left leg AT ALL. Long story short, it didn't go away. So while the class learned how to do a Med Ball Clean I had to sit it out with ice on the sidelines.

I'm home now and not much better. The pain is where I sustained an injury several years ago. An out of control skier struck me from behind at a very high rate of speed. His knee made rude contact with me at the top of my left calf on the outside. The impact severed my ACL and damaged the MCL and meniscus. I has an allograft done and the knee is good as new.

But now this. F**K!!! Two and a half weeks in and jumping rope is too much for me! :ranting2:

This is very defeating.

John Burch 01-20-2011 05:34 AM

Re: Over 50 Crossfitters Sign In
Good luck to you Cliff, Jeff I hope it is only a small set back for you
bench 6@155 3@205 3@225
band extensions 3x20
Bent over Row with dumb bells
2x12 @50
2x12 @80
2x12 @90

WOD 30 C&J @ 135 4:23


Michelle Simpson 01-20-2011 07:42 AM

Re: Over 50 Crossfitters Sign In
Jeff hang in there. Are you going to see your doctor about it? I had a similar thing happen last year while walking out of the grocery store, I felt a pop as if someone had shot me with a large rubberband and then the strangest sensation almost like a "floppy foot" and then walking was difficult for a couple of days. I kept it wrapped in an ace bandage and iced it and rode the bike instead of anything standing. It took me about four weeks to get over it, but I continued to lift in the mean time, just no jarring or jumping of any kind and that was before CF.

For six rounds I had really good snatch mentality and then I allowed fear to win. It was a great morning at CFI. It's been months since my last snatch at 46#.

Jim Cordes 01-20-2011 01:00 PM

Re: Over 50 Crossfitters Sign In
1/19 Workout

Small group training with Becky at SBAC. Did a variant of Fight Gone Bad: one minute each at stations for 15# ball slam, rope swings, TRX rows, Bosu pushups (hands off Bosu and clap to ensure full depth), hopping feet over a bench while supporting self with arms, and jumping a fat white rope, one round with one minute rest between rounds. My ball slam, rope swings, and pushups were pretty lame, but pushups and TRX rows and bench hops were all pretty good.

The Claw

Deb Weber 01-20-2011 06:37 PM

Re: Over 50 Crossfitters Sign In
Most of us have been there Jeff... patience, maybe it'll resolve itself quickly. I hope so!! Hang tough.

Slept 2 hours last nite. At home cold garage:


squat prax
5x145# phone rang bottom of the last rep, lost my air & dropped it, back is sore
more prax w/lighter weight

6 sets 6 SLDL 135#

Cliff Miller 01-20-2011 07:08 PM

Re: Over 50 Crossfitters Sign In
well finaly made it home. spent 24 hours being taken care of by my mom. it was kinda a nice way to recover.

went to see my g.p. who was in the o.r. helping out. he said i have quite sever ostiarthrits in the joint. there is basicly no cartlidge left in the joint.

my g.p. who i have had for 20 years advised a total life style change. lots of r.o.m. for the upper body. no heavy wights, no mountain biking like i have been used to, no rock climbing, no golf greater than par 3.

he said i could make the changes required and get 20 years out of the joint or keep doing what i have been doing and get perhaps 5 and then???

needless to say not real happy but these are early days in the rehab process. have a physio set up for saturday and booked into xfit box monday nite class.

thanks for the thoughts. cliff

Pat Quigley 01-21-2011 04:59 PM

Re: Over 50 Crossfitters Sign In
Cliff, did the doc discuss synvisc injections? These help allot. I take them periodically. Actually none within the last year. I avoid anything ballistic: bounding, running, double unders. I do row, cycle, powerlifts, some Oly lifts. No knee extensions on a machine (the exercise just collapses the knee joint and is not functional anyway).

Today's MWOD done after work out: 10 minutes down in squat. Only got 5 minutes this month. Used power band and bar for balance and support as before.

Wendler: Deadlift: 5X 285,330,375. 1X435.

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
Scale for this was Pull up w. bent knees. Squat was to 3/4 to 1/2. Time 9:03. The instructional video on the main site indicated that the problem w. straight leg L- pull ups and perhaps the one legged squat is shortened hamstring. This, from too much sitting! Kstar gave us a stretch for this and I need to do it more often.

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