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Tom Girouard 06-25-2009 10:41 AM

Re: Over 50 Crossfitters Sign In
Daine, my thoughts and prayers are with both you and your husband.

Pat, I had the same or similar surgery to tale care of a bicep tendon impingement 28 years ago. Same shoulder I had rotator cuff (superspinatus) surgery 3 years ago. Between therapy, and I wasn't a good patient because I have no patience, and a religious belief in dislocates, my ROM is as good if not better than pre-injury. While age and injuries will definitely affect ROM, I believe you can increase flexibility with hard work and dedication.

Yesterday's presses 140 x 5 x 3, 140 x 4 x 1 and 155 x 5 x 1 push press. Happy for 3 good sets, not happy that I ran out of gas on the forth set. Finished up with a set of push presses which felt pretty easy.

Charles Pyke 06-25-2009 04:13 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 25[/B]

Metcon day for CF Strength Bias

Thrusters/Pull-ups 21-15-9
Scaled wt to 75.
First 8 pull-ups un-assisted, kipping. Just not pretty and I couldn’t seem to link them together today. But a huge improvement. Remaining light band assist.

[B]Time 9:50[/B]

First time I can remember doing Fran (so to speak). Wanted to finish under 10 min and I did, barely. Brutal, bordering on cruel WOD. Happy with my performance today. I can feel that my conditioning is much improved. Not enough time to get to my skills practice today. We’ll see what the rest of the day brings.

[B]Tom[/B]…That’s a lot of work on the presses. How much rest between sets? I use a min of 3 min and move to 5 for heavier efforts.

[B]Pat[/B]…Nice work on the FS!

[B]John[/B]…That’s an impressive volume of work.

[B]John Scott[/B]…Radio check. How’s the knee coming along?

[B]Diane[/B]…Let us know how your husband is doing. Your online family/friends are pulling for him.

[B]Get Well Broccoli[/B]
:broc: :broc: :broc: :broc: :broc:

Our problem child broccoli just admitted he has a drinking problem and has entered a rehab program. He says to tell everyone that he’s sorry for any inconvenience he has caused. In the meantime, his cousin, Hugo, will be filling in for him. Welcome aboard. Hugo.

Charles Pyke 06-25-2009 07:30 PM

Re: Over 50 Crossfitters Sign In
Forgot to mention...learned how to make my own nut butters. Pretty easy with a food processor. Made some sun flower seed butter. Good stuff.

Charles Pyke 06-26-2009 09:25 AM

Re: Over 50 Crossfitters Sign In
[B]2009 06 26[/B]

WU: 0.8 mile jog/run

Power Clean
WU Sets: barx5, 95x5, 115x3
Working Sets: 135X5, 150X5

Back Squat 185X20

Tabata Push-ups: 19, 6/3, 1/4, 1/6, 1/4, 0/5, 0/4, 0/5 negative progress!

Tabata Sit-ups: 15, 12, 7, 7, 5, 6, 6, 6

Snatch Practice: partial Burg. WU, barx5, 65x3, 70x3, 95x3, 115x1(f), 115x1 (power snatch). Technique needs lots of work.

Scott Allen Hanson 06-26-2009 11:04 AM

Re: Over 50 Crossfitters Sign In

I meant to mention this sooner, but you might be interested in this thread started by Gant Grimes (wfs) a couple years ago:


He experimented with regular Tabatas as a method to increase his calisthenic numbers. Once change he made was to do only six rounds, concluding that the last couple rounds don't really do much for you assuming you've gone all out on the first 6.

Charles Pyke 06-26-2009 01:47 PM

Re: Over 50 Crossfitters Sign In
[B]Scott[/B]...thanks. Interesting thread. Reducing to 6 interals looks like damn fine idea. Also, the decline in performance, at the beginning of the Tabata program, is apparently normal also. I was attributing the performance decline to the effects of yesterday's pull-ups on Fran and today's power cleans. Now I am thinking, my perfoemance is typical.

Forgot to post some broccoli earlier.

[B]Tabata Broccoli[/B]

Noticed the thread is kind of quiet. Everyone doing okay?

Tom Girouard 06-26-2009 01:57 PM

Re: Over 50 Crossfitters Sign In
Charlie, I don't feel that was too much work on the shoulders. I only did 5 work sets, so if I mislead you with the way I wrote it, I apologize. My objective was 5x5 with 140#. Didn't mention, but I did weighted pullups in between sets. Used 35# and got 4 sets of 5 with palms out and 1 set of 7 with palms in. Usually take a few minutes in between sets. Nothing exact, I just go by feel. Generally, I like to get in and out of the gym, including warm up, in less than an hour.

Thursday did deadlifts 135 x 8 x 2, 225 x 3 x 1, 275 x 3 x 2, 295 x 3 x 1. Heavier sets felt ok, but felt I lost form (ie too much back) towards the end.

Friday I felt like a challenge so I tried yesterday's WOD. As many round as possible in 20 minutes of 95 X 5 thrusters, 95 x 7 hang cleans and 95 x 10 SDLHP. WOW that really fried my grip as well as the rest of me. Got 7 rounds plus 5 thrusters and 3 cleans. Then proceeded to create a sweat angel right next to the bar. Need to check out how the big dogs did on this to see if I'm allowed off the porch this weekend.

Terry Dickman 06-26-2009 03:44 PM

Re: Over 50 Crossfitters Sign In
[B]Tuesday 090623[/B]
Front squat 3-3-3-3-3 reps
135lbs, 175lbs, 185lbs, 205lbs, and 205lbs
*felt tired so did not attempt a PR (225)

[B]Thursday 090625[/B]
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds +5+7

John Burch 06-26-2009 06:22 PM

Re: Over 50 Crossfitters Sign In
Terry great work as always

If only I could get my lazy Butt up in the early AM and do reconron and maybe some rowing, always tell myself that Im going to do it the night before but a never works out

5 rounds for time
7 power cleans @ 115
14 clapping pushups
21 situps
28 overhead squats 6'X1" PVC

John Burch 06-27-2009 01:41 PM

Re: Over 50 Crossfitters Sign In

21 press @ 95#
run 400 m
15 push press @ 115#
run 400 m
9 push jerk @ 135#
time 14:02

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