Re: Over 50 Crossfitters Sign In
 

Today - 08/10/09
6AM group workout on the North Shore with Patrick

WU:
Stretching
Short run along river

[B]WOD: "Ruin your Legs"[/B]

AMRAP 20 minutes
5 burpees
10 lunge jumps
15 squat jumps
(10 rounds - The jumping in each exercise was killer. I had to pause numerous times. I did strict burpees with a real push-up only because I'm afraid to do the "flop onto the ground" kind that CF'ers do for speed when I'm on a brick sidewalk)

Short rest

The dreaded Bottom-to-Bottom :eek: tabata squats (16,12,10,10,10,10,10,10 - [B]I SO despise this[/B] but at least this time I was able to keep count. During the bottoms I squeezed my eyes shut and concentrated on keeping my knees out so I wouldn't think about my exploding quads and impending collapse).

Short rest

10 hill runs - ran uphill but walked downhill to avoid a recurrence of the hamstring tendonitis - finished an entire lap behind as a result (The first two laps, my legs were still quivering from the bottom-to-bottoms).

Post WOD:
3 x 5 push-ups with a hold (5 seconds, maybe?) at the bottom (would that make these bottom-to bottom push-ups?!?) I failed on round 3, rep 5.

BOTTOM-TO-BOTTOM BROCCOLI
:broc::broc::broc::broc:
(Brad is too tired to dance after the BTBs)

Re: Over 50 Crossfitters Sign In
 

I am having a rest day. I think the gluten I ate and drank at the ballgame on Saturday has caught up with me...my hips are achy. :mad: Usually I run on Mondays.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Tim Fisher;640657]rest day today plus it's a busy day since I' a minister. I'm lifting in my first powerlifting competition in Sept, Any pointers on training for the deadlft would be appreciated. I'll be in the 220 weight class. I've never done a DL till January so I'm please with my progress. Some of you are unbelievable, any help appreciated. I did have a knee replacement about 9 years ago but it really does'nt hinder me much. I have really enjoyed this thread, the encouragement on here is great.[/QUOTE]

Tim, Regarding DL’s, I can only talk about my personal experience. And please note that I am vertically challenged but horizontally proficient, therefore, what works for me may not translate to an individual who is significantly taller that 5’10”.

First, I do all my DL’s in either my bear feet or socks, no shoes allowed. This is an old school trick, but it has taken some stress off my knees and lower back. Also, without the heel of the shoe I am in a more upright position rather than being forced forward just a little. I also try to push the floor away from me with thru my heels.

Secondly, I always reset after each rep, and in order to make sure that I do so, I flex my triceps when in the down position. This causes me to straighten my arms and usually forces me to drop my hips a little, which in turn helps me drive out of the hole with my hips rather than my lower back.

Try it and let me know how it helps.

TR

Re: Over 50 Crossfitters Sign In
 

I'm really impressed with all of you guy's lifting.

I guess I have a long way to go. My best lifts are fractions of yours. I did one rep on the DL @ 225 about two weeks ago and I believe I could probably do 250. Honestly, I am more concerned about mastering the form etc.

Today's WOD

AMRAP - 20 minutes
12 SDHP #65
12 Sit ups
12 Push ups Total - 9 rounds

This was the toughest WOD yet. I laid down for 20 minutes when I got home.
I guess it's time for a REST day. My last one was a month ago. Do all of you include rest? Usually instead of rest I do an easy day instead.

Re: Over 50 Crossfitters Sign In
 

[B]2009 08 10[/B]

RX’d:
Four rounds, each for time of:
800 meter run

Accomplished:
4 X 1000m row
(My heel is still pretty sore)

WU: ~500m easy row
[B]1[/B] - 3:46.3 @ 1:53.1/500m
[B]2[/B] - 3:44.4 @ 1:52.2
[B]3[/B] - 3:54.2 @ 1:57.1
[B]4[/B] - 3:55.5 @1:57.7

Rests were 5 to 7 minutes while doing so easy yard work.

These are a horrendous kind of suck. I was in real pain at the end of the second interval. Ten seconds or so slower on the last two intervals. The best I could do.

Find that I have to abandon the CFSB. My work schedule is just messing it up. I will go back to doing the daily WODs as much as possible.

My heel was doing better, but this weekend, I had to hop off the riding lawn mower to push it out of a rut. When I did, I heard and felt something pop in my heel and now it's hurting again.

[B]Tom[/B]...When I lift at home, I go bare foot, too. At the base gym, I wear my Chuck Taylors.

[B]Tim[/B]...when you go to your powerlifting meet this Sep, if you say a few words from the Good Book, would that be a Sermon on the Platform?

Okay, that was really bad, but I just had to say that.

[B]Powerlifting Broccoli[/B]
:broc::broc::broc::broc::broc:

Brad say, "Amen brother!"

Re: Over 50 Crossfitters Sign In
 

Terry, is the back getting better. I notice that you summed the total weight lifted for the session. Is that the purpose of a 5 5 5 5 5 type session? The total wt. or the highest completed set?

Did the Tabata something else WOD. This is four exercises X 8 sets each for 20 sec. My totals were 74 pull ups, 102 push ups, 91 situps (on a GHD), and 121 squats. 388 total. I have really had the most improvement on Tabata since starting crossfit. This is the longest Tabata I've done. The others were just squats.

Re: Over 50 Crossfitters Sign In
 

CFC wu
WOD
5 rounds for time
50' walking lunge w/ 45# o/h
21 burpees
19:22


m/54/183

Re: Over 50 Crossfitters Sign In
 

Charles, Thank you for not pointing out that I DL in my Bear feet rather than bare feet. Spell and grammar check are great if one would use it. By the way, I liked the sermon on the platform comment, very witty.

Jay S., Bud you inspire me. Anyone who is willing to push beyound their current physical limits and break their glass ceiling is an inspiration in my book. Thank you.

Mark, thanks for having this thread....it has been a great help to me.

My workouts suck lately, not sleeping at all, may need to be tested for apena. This aging process is not for the weak or timid.

TR

Re: Over 50 Crossfitters Sign In
 

[I][B]090810 MONDAY

Warm-up: [/B]Did "the Double" today courtesy of CF Sonora....used the first WOD as my warm-up:[/I][B][I]WOD[/I]-Four rounds, each for time of:
800 meter run[/B]
[B]Rest as needed between efforts.
[U]Post times for each round to comments.[/U][/B]
I scaled this to [B]Four rounds, each for time of 400m run[/B] (still ramping it up slowly for the tempermental hamstrings).
[B]2:30 / 2:30 / 2:30 / 2:09.[/B]
Did a 400m at 6.0 MPH, rested at 4.0 MPH (walk for 1 minute), then did 400m X 2 (back to back - no rest), finished at 7.0 MPH for 400m.

[I][B]CFWU - [/B]Modified. Cut it a little shorter since I was doing more than usual.
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Sit-ups. [/B][I]Butterfly style, with Ab-Mat and touching toes.
[/I][B]15/15/15/14/13/13/13/12[/B] [B]=[/B] [B]110[/B]. (Got 118 the other day while doing "TSE"..........:ranting2:).

[B][I]Strength WOD-[/I]
Push Press 5-5-3-3-2-2-1-1
Rest as needed between efforts[/B]
[B][I]Warm-up: [/I][/B][I]45# X 10[/I]
[B]Working:[/B]
95# X 5
115# X 5
135# X 3
145# X 3
[COLOR=Red][COLOR=Black]150# X 2 [I](Tied PR)[/I][/COLOR][/COLOR]
150# X 2
155# X 1 (Fail)
155# X 1 (F)
[I]Both times, got within a gnat's whiskers of locking out the 155, but just could not quite do it.........ALMOST![/I]

[I]Then went straight on to cross training class. Assisted with review, instruction, and demos.[/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;641424]Terry, is the back getting better. I notice that you summed the total weight lifted for the session. Is that the purpose of a 5 5 5 5 5 type session? The total wt. or the highest completed set?

Did the Tabata something else WOD. This is four exercises X 8 sets each for 20 sec. My totals were 74 pull ups, 102 push ups, 91 situps (on a GHD), and 121 squats. 388 total. I have really had the most improvement on Tabata since starting crossfit. This is the longest Tabata I've done. The others were just squats.[/QUOTE]

Thanks Pat. Back is much better. I was going to do Tababa Something Else tonight with the class but my fellow trainer Danny talked me out of it. His reasoning, if your not 100% it will just pro long the healing process. I had to agree. I am surprised how much better I feel today.

The work Perfomed is actually a calculation based on your body measurements you plug into beyond the whiteboard, depending on your measurements and the distance weight is moved.

Basically....

In physics, mechanical work is defined as the product of the force acting on an object and the distance it moved. For example, if you do a shoulder press, the work done is the weight of the barbell multiplied by the distance from the barbell’s resting position above your shoulders to its position above your head — roughly the length of your arms. So, if you did a 150-pound shoulder press, and your arms are about 2 feet long, you can find the work done in foot-pounds by just multiplying the weight by the length of your arms; in this case one rep of the shoulder press is 2 ft * 150 lb = 300 foot-pounds of work done. If you did that 50 times, you would have done 15,000 foot-pounds of work.

See their blog for full description its WFS
[url]http://blog.beyondthewhiteboard.com/?s=work+performed[/url]