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John Burch 05-29-2011 06:21 PM

Re: Over 50 Crossfitters Sign In
strong bench work Jim and thats a cool avatar you got skiing out of the trees

sprint training

one more day off work tomorrow hey hey!!


Deb Weber 05-29-2011 06:24 PM

Re: Over 50 Crossfitters Sign In
[B]5_29_11 Sunday[/B]
rest day

100 Pushups (not timed)

Jim Colby 05-29-2011 07:53 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Burch;942001]strong bench work Jim and thats a cool avatar you got skiing out of the trees


Thanks John! That pic was from an epic week at Big Sky Montana. 60" of snow in a week. We were skiing thigh deep pow.

[B][U]May 29[/U][/B]
Resting HR 54
6 mile run (untiimed). Includes warm-up and warm-down and timed 5K in the middle of it at the high school track. 5K was in 23:12 (outdoor PR by 22 seconds, HR avg 151, max HR 164).
DH Pull-Ups (1 sec pause at bottom, 5, 5, 12)

I was hoping to get sub-23 today, but it was hot, humid and windy and I'm feeling kind of tired with all of the training so I'm ok with the time. My HR
averaged 151, so that tells me I could have pushed it a bit harder, although it didn't feel that way at the time. Interesting that I did a 22:43 on a treadmill at 1% grade, but am having a hard time cracking 23 minutes at the track. I think to be equivalent to running outdoors the treadmill slope should be 1.5-2.0%. Otherwise, you're running downhill. I'm starting to measure my resting heart rate at the beginning of each day to gauge fatigue. We'll see how that goes.

Cliff Miller 05-30-2011 11:09 AM

Re: Over 50 Crossfitters Sign In
my legs were still sore yesterday morning.

went to the western canadian regionals for the crossfit games yesterday. wow what an inspiring group of people there. mind you they were all in their mid to late '20s maybe early '30s for the oldest and all the guys were under 175.

we could not believe how fast some of them were wod #6.

jim i think the dogs were more tired than we were yesterday. the 3 year old rottweiler did not even want to get up to say good by in the morning. also if you want epic powder come to whister. 10 feet in 10 days a few years ago. i remember wiping out on my snow board and looking up at the top of the snow and thinking to my self "i hope no one comes along and skis over top of me"

Deb Weber 05-30-2011 11:10 AM

Re: Over 50 Crossfitters Sign In
[B]5_30_11 Monday[/B]
This was outside on a deck, in the sun & heat. Ugh, cut the workout short. Outside b/c have to stop lifting on concrete.


35kg (5)
40kg (5)
43kg (2) (missed first one)

[B]Clean & Jerk[/B]
45kg/1+1 (3)

John Jaeckel 05-30-2011 11:12 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;941622]The nation's obsessed with youth. Well...youth, consumerism and boobs!! :p[/QUOTE]

Guilty on the first (and only preserving that small sliver of my own that's left) and third count. :rofl:

John Jaeckel 05-30-2011 11:24 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Colby;941555]If you're consistently setting PRs, does it logically follow that you're getting "younger"? Something to ponder over the long weekend....[/QUOTE]

Jim, This is a great question.

And in some ways, this thread is sort of a non-scientific test case for that question. I guess it all comes down to what your metrics of youth are.

If it's loss of melanin in the hair or collagen in the skin, then I'm most assuredly getting older. If it's flexibility, strength, endurance, feeling "well," then I'm getting younger.

It is possible to reverse damage to organs and possibly even DNA. But we will all ultimately get "old" and die (physically). I do think we (on this thread) have a great deal of control over how quickly we age, and the quality of our lives as we do so.

How much of it is genetics? I think some. I've already outlived my father by 4 years. Yet my maternal grandparents both lived well into their 90s. Genetics gives you a baseline— it deals you a hand and the rest is how you play that hand.

To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, something that keeps you calm in the face of stress, keeps you connected with what it means to be human. The modern world can rob you of that quickly and completely.

The closest thing science has found to a tonic that will make you younger is human growth hormone. A lot of what we do spurs the body to produce HGH at levels that are typical of someone in their teens or 20s. HGH is especially triggered by progressive strength training (so, Jim, the answer to your question, is quite possibly, yes).

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.

John Jaeckel 05-30-2011 11:28 AM

Re: Over 50 Crossfitters Sign In

Wendler 5/3/1, Month 4, Week 4
Dead Lift Day, De-load Phase


15 GHD Situps
15 Back Extensions
6 Chinups w/#3 band (F-7)


@the Dam

1/4 mile run
120 stairs (up, then down)
Uphill Sprints 6x45 yds. (:60 rests)
120 Stairs (up, then down)
1/4 mile walk/jog

Deb Weber 05-30-2011 12:23 PM

Re: Over 50 Crossfitters Sign In
95# snatch from today. not that hard, but still stink at this lift!!! shooting my hips and not pulling my knees back today again plus I jump back a little? :( need to work on some kinda consistency, lot of work.

Bill Hoogsteden 05-30-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
[quote=John Jaeckel;942179]Jim, This is a great question...

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/quote]

You'll still be doing the Dam Run!! :D

Claw- Nancy is such a NASTY Girl!! Awesome job!!


[/B]PVC pass throughs
Single unders
Squat Holds


1 mile run
100 Jumping pull ups
200 push ups
300 air squats
1 mile run


With a weight vest (~40#! Chose the Wrench, Claw! ;))

[I]Brutal!! Did the pull ups, push ups, & squats "Cindy" style (20 rounds!)!! Had to go to Jumping pull ups!! Still awful!!


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