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Jim Cordes 05-30-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
 
5/30 WOD

"Murph" for Memorial Day.
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run.

53:31 and five torn calluses.

Claw

Jim Colby 05-30-2011 08:40 PM

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 baselineó 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]

Here's my view. Our athletic potential does indeed decline with age. I will never run some of the times I ran when I was 18 no matter how hard I train because I was a very competitive and hard working 18 year old athlete. However, most people are so far below their athletic potential as they reach "middle age" that with proper training, they can approach their true "age-adjusted" potential. An age-adjusted potential for a 50-year old is pretty high compared to an out of shape younger person, so by approaching your true potential for your age, you can seem to be truly turning back the clock. And for many people, they are getting physically younger. However, althetic potential does deteriorate with age unfortunately. The good news is that with proper training, we can improve our fitness as we approach our true potential and not get old before our time (which in this country is WAY TOO SOON).

[B][U]May 30[/U][/B]
[U]Early Afternoon[/U]
Swam 5x200M, 10x100M (outdoors, no clock)
Stretched

[U]Late Afternoon[/U]
10 mins jump rope practice
10 mins dynamic stretching
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/12)
Shoulder Press: 10x45#, 3x110#, 3x130#, 2x150#
Stretched

Hit 39 straight DUs during the jump rope warm-up (PR by 8). I thought too much about hitting #40 and missed it. Concentration lapse. Happy with the PR though!

John Jaeckel 05-31-2011 06:31 AM

Re: Over 50 Crossfitters Sign In
 
05/31/11

Wendler 5/3/1, Month 4, Week 4
Bench Press Day, Deload Phase

WOD
BP
5x135
5x135
5x135

CASHOUT
16 Dips
12 GHD Situps
10 Pushups (feet on bench)

These deload workouts, especially on things like BP and OHS are almost ridiculously easy, but the rest is welcome (and I think overall helpful) after the first three weeks of a Wendler Month.

I only went up in BP this month (1RM=257), so my target 1RMs for next month are: DL-355, BP-255, OHS-135 (1RM went "up" to 137 in OHS this month).

Probably next month, I am going to transition to a four-exercise Wendler routine: DL, BP, shoulder press and back squat, which will be more of a load over time.

Jim Cordes 05-31-2011 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Reflections on Murph.

I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.

My Murph experience was marked by the terrible condition of my hands on the pull ups. I tried to file my calluses the night before, but the first callus tore on the 44th pull up. Thanks to KJ who was doing pull ups beside me who had the foresight to have tape, so I did a quick and dirty tape job. I also compensated by moving my grip around, which eventually resulted in five torn calluses. I read Jeff Hallís post regarding his pull ups and the bloody bar; I proudly claim responsibility, but am also embarrassed that I left the event without wiping off the biohazard I left behind.

I started with 15 pull ups, then a set of eight or nine, and then they quickly devolves into several at a time. Sadly, I must say that I did not achieve full pull up standard on all reps. A typical pattern would be I would do two legitimate pull-ups and then a third would not be legitimate, and I would count it or not that depending on how badly my flail was, but my standards were pretty loose by the end.

Competition push ups added another wrinkle. My overall Murph time ended up being about five minutes slower than my last attempt, and I attribute that largely to the additional times taken for the competition push ups, plus the couple minutes or so I spent taping my hands during pull ups. Competition push ups allowed the option of resting on my stomach or up on my knees, and I found that resting in one pose or another for four or five continuous rests, then changing to the other resting pose, was the most efficient. Competition push ups meant that I certainly achieved full depth on every rep, but I probably inchwormed my way up on a lot of them. I noticed when watching Traver that he was able to achieve better range of motion by lifting his hips first during the pushup and then the shoulders followed. I will try this next time in order to do more legitimate push ups. In any event, push ups where where I felt I gained a lot of time. Itís much easier pushing 160 pounds up and down 200 times than what the larger guys had to deal with.

Squats were also an area where I made good. Interestingly, the last time I did Murph, I was able to do long sets, alternating between 10 fast and 10 slow. This time around, however, by the time I got to my second hundred, I was down to doing sets of 10 with occasional sets of 15 thrown in.

The run the following the squats, as usual, was agonizing. The first two laps I was barely moving at all because my legs, particularly my quads, were so tight. On the second lap or so Augie he passed me, and I tried like hell to keep up with him, and did increase my speed, but I was not able to keep up with him. As with my last Murph, the second mile run got progressively easier each lap as my legs loosened up.

I was quite pleased with my eventual time of 53:31.

One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.

Michelle Simpson 05-31-2011 02:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;941145]HA! Reminds me of how concerned the Doc was about how the scar was going to look. I was like, "Dude, I'm pushing 55! My beauty contest days are SO in the rear view mirror!!" :rofl:

[/I][/QUOTE]

Funny that you say this William. After skiing this weekend I was inner tubing with my now grown kids. I laughed so hard at the fact that I'm 48 and was inner tubing and couldn't stop laughing like I was 12. :rofl:

[B]5-30[/B]
40 pull-ups
5 burpees
30 pull-ups
10 burpees
20 pull-ups
20 burpees
10 pull-ups
30 burpees
5 pull-ups
40 burpees
22:37 blue band assisted pull-ups

I couldn't decide if the WOD was harder than I thought or if I'm still fatigued from all those meds. I lived and my hands look like crappola. ;)

Jim Colby 05-31-2011 02:32 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;942510]Reflections on Murph.

I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.

My Murph experience was marked by the terrible condition of my hands on the pull ups. I tried to file my calluses the night before, but the first callus tore on the 44th pull up. Thanks to KJ who was doing pull ups beside me who had the foresight to have tape, so I did a quick and dirty tape job. I also compensated by moving my grip around, which eventually resulted in five torn calluses. I read Jeff Hallís post regarding his pull ups and the bloody bar; I proudly claim responsibility, but am also embarrassed that I left the event without wiping off the biohazard I left behind.

I started with 15 pull ups, then a set of eight or nine, and then they quickly devolves into several at a time. Sadly, I must say that I did not achieve full pull up standard on all reps. A typical pattern would be I would do two legitimate pull-ups and then a third would not be legitimate, and I would count it or not that depending on how badly my flail was, but my standards were pretty loose by the end.

Competition push ups added another wrinkle. My overall Murph time ended up being about five minutes slower than my last attempt, and I attribute that largely to the additional times taken for the competition push ups, plus the couple minutes or so I spent taping my hands during pull ups. Competition push ups allowed the option of resting on my stomach or up on my knees, and I found that resting in one pose or another for four or five continuous rests, then changing to the other resting pose, was the most efficient. Competition push ups meant that I certainly achieved full depth on every rep, but I probably inchwormed my way up on a lot of them. I noticed when watching Traver that he was able to achieve better range of motion by lifting his hips first during the pushup and then the shoulders followed. I will try this next time in order to do more legitimate push ups. In any event, push ups where where I felt I gained a lot of time. Itís much easier pushing 160 pounds up and down 200 times than what the larger guys had to deal with.

Squats were also an area where I made good. Interestingly, the last time I did Murph, I was able to do long sets, alternating between 10 fast and 10 slow. This time around, however, by the time I got to my second hundred, I was down to doing sets of 10 with occasional sets of 15 thrown in.

The run the following the squats, as usual, was agonizing. The first two laps I was barely moving at all because my legs, particularly my quads, were so tight. On the second lap or so Augie he passed me, and I tried like hell to keep up with him, and did increase my speed, but I was not able to keep up with him. As with my last Murph, the second mile run got progressively easier each lap as my legs loosened up.

I was quite pleased with my eventual time of 53:31.

One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.[/QUOTE]

You should consider doing murph as:
Run 1 mile
20 rounds of Cindy
Run 1 mile.

I think that's a lot easier on your body than doing the exercises consecutively and its allowed. You can partition the pull-ups, push-ups and squats any way you want with Murph.

Jim Cordes 05-31-2011 04:35 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Colby;942568]You should consider doing murph as:
Run 1 mile
20 rounds of Cindy
Run 1 mile.

I think that's a lot easier on your body than doing the exercises consecutively and its allowed. You can partition the pull-ups, push-ups and squats any way you want with Murph.[/QUOTE]

Colby, I know. But straight through is harder, therefore better. :D

Choose the wrench. :stir:

Claw

John Burch 05-31-2011 06:52 PM

Re: Over 50 Crossfitters Sign In
 
wu
3x20 GHD back extensions
3x20 K2E
3x16 Reverse hypers @ 50

WOD 50 Manmakers burpee to overhead with DBs
first 25 @ 36 each hand 2nd @ 15 ea

m/56/180

Deb Weber 05-31-2011 07:00 PM

Re: Over 50 Crossfitters Sign In
 
[B]5_31_11 Tuesday[/B]
At home. What a couple days. 90į high humidity and no water, well pump broke, running around to shower etc. So tired, heat is knocking everyone out plus not drinking enough. But its all good no cold or snow :) And company just when Im about to do something, so this was very rushed.

Warmup, some doubleunders, stretches etc.

[B]OHS[/B]
45#/3
55#/3
65#/3
75#/2
85#
95#
105# [B]PR[/B] eh, was ok, I forgot to loosen my shoulders and back, so bar wasnt back quite enough on all of them, plus I didn't think my hips were under me enough on the way up so this was it.
[B]
Bench[/B]
45#/10
75#/3
95#/3
105#/3
115#
120#(F,F)

[B]Abs[/B]
30#/10 (3)

stretch.

Bill Hoogsteden 05-31-2011 07:04 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;942510]Reflections on Murph...I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal...[/QUOTE]

Hope they heal quickly, BAD@$$!!:D

[QUOTE=Jim Cordes;942510]...One thing I really appreciated, both during the my last Murph and this one as well, was the incredibly cool custom of those who finished getting back up and running the final lap with those who were in the process of finishing. I remember having company my last time, and it was awesome. This time, I decided to return the favor by running with Malzone on his last lap as he ran with a 20 pound vest. Amazingly, he sprinted out the last part and I could not even keep up with him, even though I had been resting for probably 10 minutes by that time.

Congratulations all around. Itís days like this that really make it real to me how working out as part of the broader Crossfit community so much more than simply exercising.[/QUOTE]

Same thing happened as I was finishing the last squat. Couple of the guys & gals kept their vest on and escorted me for the last mile. THEN I found the energy to sprint the last few yards!! Couldn't have done it without 'em!

[QUOTE=Jim Cordes;942599]Colby, I know. But straight through is harder, therefore better.

Choose the wrench.

Claw[/QUOTE]

You and that D@MN Wrench!! ;)

[QUOTE=Michelle Simpson;942563]Funny that you say this William. After skiing this weekend I was inner tubing with my now grown kids. I laughed so hard at the fact that I'm 48 and was inner tubing and couldn't stop laughing like I was 12. :rofl:...[/QUOTE]

"I was so much older then, I'm younger then that now!!"


[B]WU:[/B]

21-15-9
lunges (both legs)
push ups
air squats
[I]The day AFTER Murph!! :yikes:[/I]

[B]WOD:[/B]
Jeremy
21-15-9
OHS 95#
Burpees (Yay! Burpees!)

9:03

[I]Thought about doing 75#, but then I threw two 20# plates on with the intent of popping 'em off after the 1st round. Wasn't happy with my OHS, but that was part day after Murph & the fear of dropping weight on my head again! ;)

Burpees (Yay! Burpees!) were bad. Hadn't done them in a while & those of us who did Murph were still low on gas!

Actually wasn't a bad time, there were a whole bunch in the class with lighter weights finishing after me. Was glad I kept the 95#! (The D@MN WRENCH, again!) [/I]


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