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Bill Hoogsteden 06-06-2011 05:52 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Perry Dean Freedman;944873]Today: 100s: pull ups, kettle ball swings (as rxed), DUs, OHS (75lbs). 50 minutes (but was not going for time).

Loved this workout as it was a real learning experience. *Started to fail on
the pull ups and then remembered to use a powerful hip drive. *I think I
really learned how to kip today. I know I was doing them right because for
the first time, my elbow injury was not part of the equation. **I'm lousy on
the DUs, but the high repetitions helped. *Learned to concentrate on
squeezing the bar up on the OHS. *Just a great wod for ingraining correct
muscle memory and working on hip drive.[/QUOTE]

Sounds Like a great WOD, Perry! I need to focus on using the WODs as learning experiences to get my form down!!

[QUOTE=Jim Colby;944506]...A bunch of us old guys are then doing the NJ Tough Mudder in November for laughs...[/QUOTE]

I need some more excuses like that to enter the tough mudder in VA or Indiana!!

2 1.5 pood kettlebell push presses
goblet squats
pull ups


5 RFT:
15 75# Thrusters
15 Bar Facing Burpees (Yay! Burpees!)


[I]The instructor wanted us to do each set straight through for mental toughness! :yikes: Who was he kidding!! :rofl: Tried to do it in sets of 3 to 6. Brutal!!
This was my first WOD since Thursday & I felt my form needed the work on those thrusters!![/I]

Jim Colby 06-06-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
Hey, nice new pic William. Looking pretty buff there big guy!

[B][U]June 6[/U][/B]
Recovery workout
Swam 1 mile (5x200M, 5x100M, 2x50M)
Felt great tonight, although my lower abs are sore from yesterday's 16 mile run for some reason. My legs are not sore at all.

Perry Dean Freedman 06-06-2011 08:08 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;944904]Sounds Like a great WOD, Perry! I need to focus on using the WODs as learning experiences to get my form down!!

I'm using the WODs to learn the right form and giving myself a full year, and then I think I'll be competent enough to go all out in the games. Im still totally (perhaps partially) inept at cleans and snatches and still haven't tried any muscle ups. I've been working out with a bunch of guys at a regular gym, doing cross fit, but without any rings, ropes, bumper plates, or any certified cross fitter except for one guy who I pester too much for help. I'm joining cross fit Westchester next week. Time to take it up a notch.
Today's WOD upped my confidence.

John Jaeckel 06-07-2011 07:16 AM

Re: Over 50 Crossfitters Sign In
[B]Johnny B.[/B] Nice Sumo Deads, my friend.


@the Dam

1/4 mile jog
120 stairs (up, down)
Uphill Sprints (:45 rest intervals)
120 Stairs (up, down)
1/4 mile jog

Deb Weber 06-07-2011 05:01 PM

Re: Over 50 Crossfitters Sign In
[B]JB[/B] Avatar - I put on 15 pounds or so, funny pix b/c I have a 3rd grade talent show pic - I'm standing the exact same way - in a green sequin tutu! Never was very good at girlie girl stuff :p All the DL around here lately, made me want to try a few.

[B]Michelle[/B] hope you're ok.

[B]6_7_11 Tuesday[/B] Blairstown
can't find my hand file :(

Warmup: Run 400m, stretch

[B]10:00 AMRAP[/B]
5 Deadlifts 125#
7 Knees to elbows
9 Push-ups
[B]6 Rounds+5+7[/B] K2E were awful & time consuming - 88°, high humidity, hands callused and not great ROM but I got it done. Out. Of. Shape!! (haven't deadlifted in forever, not supposed to either cuz its a slow lift). Wanted to do something today, rest tomorrow, Thursday is a backward snatch workout, OHS and squat first, then snatch no clue how much. Always tiring.

Jim Colby 06-07-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
William and Perry (almost felt like typing "the refrigerator" instead of "and"), you should definitely do the Tough Mudder. The electric shock therapy obstacle wasn't too bad Perry, although some people fared better than others. Its a fun team thing, followed by lots of beer.

JB, I agree, excellent work on the DLs. Deb, don't sell yourself short and nice start back on the road to deadlifting. JJ, you are the hill king! Perry, great work on the regional WOD.

[B][U]June 7[/U][/B]
4.5 mile run at easy pace, hilly terrain (41:54, 2 hills totaling 460 ft. of elevation change, Avg HR about 130, max HR 140)
Stretched legs
Shoulder Press: 10x45#, 5x125#, 3x140#, 1x155# (not a max attempt, but couldn't make the 2nd rep, I think I had 1 rep at 160-65)
DH pull-ups, pause at bottom of each rep (5, 5, 12)
Stretched shoulders

The run felt like a breeze today. I wasn't the slightest bit tired or sore, which is surprising after the long run on Sunday. This Galloway run/walk program must be working.

Cliff Miller 06-07-2011 08:04 PM

Re: Over 50 Crossfitters Sign In
missed yesterday due to a 6 hour comute/court apperance that the defendant did not even show up for so we won a default judgement anyways. and then just an ugly hockey game to cap the day off.

tonite was just ugly

5 rounds for time....2 minute break between each set

10 ring up ups
10 27 lb shoulder was not overly happy
10 24" box jump
1 50yd high prowler push out
1 50yd low prowler push in

total 7:23 average round about 1:29 ish

still 2 hours later don't feel real great

Bill Houghton 06-08-2011 03:23 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;942179]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.[/QUOTE]

+ 1 John. I sell the book "Younger Next Year" in my chiropractic office (I give away a few copies too). A simple, funny, motivational look at this very topic. Americans look at the effects of de-conditioning and blame it on age. NOT.

Genetics: Science has isolated the gene responsible for some people having very nasty hangovers. However, even with that specific gene, no alcohol, no hangover. It seems logical that if you have the diabetes gene but avoid the "stimulus" or foods and lifestyle that activate the effects of that gene, no diabetes.

My view: CrossFit = Fountain of Youth. : )

Wilfredo Flores 06-08-2011 05:17 AM

Re: Over 50 Crossfitters Sign In
Hey CrossFitters!

Back from a long and much needed vacation. Went to Mexico and had a very nice time. It took me a while to make it back to the gym. They body loves rest, and resists being put through any rigor. We all know that. But that is exactly what I had to do....Get my butt back in the gym!

5 Rounds of:

Run 800M
30 Kettlebell Swing (70#/55#)
30 Pull-ups

All scaled down to half for me, as it was the first day back; and unfortunately Montezuma had had his revenge.

Completed: 34:37

Glad to be back home.

John Jaeckel 06-08-2011 07:15 AM

Re: Over 50 Crossfitters Sign In
Thanks [B]Bill H.[/B] Sent you a PM. Unfortunately, there's no drug or food company profit to be had in funding a long-term study on the longevity benefits of CF-style training and Paleo. But there's enough science and common sense to intuitively make the connection.

Thx [B]Jim C[/B]. Welcome back, [B]Wilfredo.[/B]

Wendler 5/3/1, Month 5, Week 1

OHS 5x45


15 GHD Situps
15 Behind Neck Presses @ 75 lbs.

Had some trouble with my OHS. Not sure if it was because I needed another half hour to an hour of sleep or because I was wearing running shoes with big soles (normally I do OHS barefoot or in Chuck Taylors). Kinda also wonder if this humidity and heat isn't affecting me. Dunno. Not a total disaster, just a little disappointing.

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