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patrick....i have had surgery on both of my shoulders....sub cromial decompression on one (5 years ago) and some cleaning up and cutting of a bicep tendon on the other(3 years ago) ......i never really took a break from x fit just had my coach program around my ability......i switched over to powerlifting about 2 years ago and have never looked back.....i talked to my surgeon before starting and she said if it does not hurt keep doing it.....before switching over i was a bit lost and was considering a 100,000 m. row...my coach was up to training me for it on the condition that my surgeon gives me the o.k. my surgeon said your shoulders are like this.....imagine your car and you can either drive across the country once or you can use them around town for 10 years...your choice....i chose powerlifting and absoutly love it.....

tonight

mega bow bench 1 rm 240 lbs 2.5 pr...:pepper:

mega bow bench 6 @ 280, 6 @ 295

one arm bench row 6-6-6-6 40-50-60-65

banded one arm tri extension 4 x 8 side

angle bar row 8-8-8-8 65-85-105-115

blue band pull downs 100.....band in each hand

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Cliff, Wise words! Awesome bench work!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4 Chin ups with 30 sec between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 RFT:
3 Front Squats, 185#
7 L-Pull ups

9:50

[I]Not the best form, but a good WOD![/I]

[B]Evening:[/B]
1 mi dogwalk

Dead Lift:
3 @ 245#
3 @ 280#
5 @ 320#
5x8 @ 175#

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1265458]my surgeon said your shoulders are like this.....imagine your car and you can either drive across the country once or you can use them around town for 10 years...your choice....i chose powerlifting and absoutly love it.....
[/QUOTE]

Cliff - Well said! After torn labrums in both shoulders, a torn rotator cuff and surgery (rotator cuff repair and sub acromial decompression), I have found that my shoulders do not like dynamic/ forceful exercises like many of the CrossFit exercises done for time. That's why I've backed off to the exercises you see on my posts; the other stuff just hurts too much or leaves me creaky for too long. Even the dirt biking and mountain biking is occasionally too dynamic for my shoulders; I'm upgrading the shock absorption on my handlebars in hopes that will make the rough single track more tolerable. This all seemed to occur within the last year; 60+ has been less fun than I expected. ;)

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alden...i used to be a avid mountain biker....i now find even with a full suspension bike that after a couple hour ride i pay the price for it for a couple of days afterward and i just don't enjoy being that cranky.....my wife and i now just ride mellow trails to run the dogs.....even with powerlifting i find that some of the programming makes my shoulder feeling sore and tired....i either ignore the exercise or find a work around....

yesterday at work.....18,689 steps

today at work 17,214 steps

then at the gym

front squat ot2min for 10 minutes 2 @ 175

cable squat platform good mornings 8-8-8-8 45-55-65-75

100 hollow rocks

was all i had in me....then a nice grilled steak, a glass of red wine and battening down the hatches as tomorrow is storm 3 of the remains of a typhoon....they are calling for 190 mm of rain by saturday night.....

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survived the 180 + mm of rain over the last 3 days.......

this morning at the gym

speed bench

flat bench 3-3-3-3-3 135-155-175-185-200

incline narrow/med/wide push up 25 of each

o/h rope tri ext 3 x 15 7 lbs

seated rogue grip thumbless 3 x 10 90 lbs

100 blue band push down...one per hand

hammer curls 6-6-6 45-50-55

1 hour dog walk in the rain.....and looking forward to an afternoon of football

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Impressive stuff guys!

2 1 mi dogwalks

5 hours of laying vinyl tiles

10 Burpees (Yay! Burpees!)

Shoulder Press:
3 @ 90#
3 @ 105#
5 @ 120#
10 @ 65#

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[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups with 30 sec rest between each set

[B]WOD:[/B]
20 mins to establish Split-Jerk 1 Rep-Max and split jerk work
then

Tabata (20 sec exercise 10 sec rest for 8 intervals)

Burpees

Sit-ups

Push-ups

Squats

Only got to 155#:shrug:


Burpees
6,6,6,4,5,5,5,5 4 42
Sit-ups
10,11,11,12,10,11,10,10 10 85
Push-ups
14,14,11,11,10,9,10,10 9 89
Squats
15,16,17,18,16,17,18,18 15 135

[I]YAY! BURPEES!![/I]

[B]EVENING:[/B]
1 mi dogwalk

Back Squat:
5 @ 230#
3 @ 260#
17 @ 290#
5x10 @ 150#

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@Patrick and others with shoulder issues. I receive a weekly email from a fellow named Dan Pope who has a website called "Fitness Pain Free." I just watched this series of videos regarding exercises to keep your shoulders healthy; thought I would pass it on in case you have not seen it already.

[url]http://fitnesspainfree.com/create-shoulder-health-circuits/[/url] (WFS)

Workouts have been spotty to non-existent for the last week. A combination of life getting in the way and being under the weather for a few days. Looking forward to getting back on track this week.

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@bill 5 hours of laying vinyl tiles.....that in and of itself is a good days work...:rofl: funny how life chores take so much of our days off eh?

today at work another 16,431 steps

then at the gym

verticle jump with mini band 14"

ultra wide sumo dead lift 415 lbs

back step lunge 4 x 6/s 16 kg kb in each hand

45 degree double kb dead lift 4 x 20 16 kg kb per hand

45 minute dog walk in the rain

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Alden- Thanks for the Dan Pope stuff looks real interesting. I started doing some crossover symmetry stuff with bands. [url]http://crossoversymmetry.com/[/url]
Many of the movements are the same!! Cool. Thank You.

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Cliff, that is so true!! I was so busy that I forgot to get gas for the car!! :rofl:
Great stuff guys!!

1 mi dogwalk

10 1.5 Pood KBS

Bench Press:
5 @ 120#
3 @ 135#
15 @ 150#
5x10 @ 80#

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10/18
WU:
Row 1000m
T-spine mobilization
Internal rotation stretch
Downward facing dog
Turkish sit-ups 25#X15/ side
forward/ backward bear crawl 15 yds
Workout:
DB overhead press 10, 20, 25, 25, 30 X10
Pull-up variations 8, 7, 8, 6, 8
Supine rows X5X10
Pushups X3X10
Deadlifts 75, 95, 115, 135, 135 X15

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Nice job Alden! Turkish Get ups are harder than they have a right to be!!

[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with 30 sec between sets
20 Burpees (Yay! Burpees!! I can't believe I forgot to do them yesterday!!! :shrug::ranting2:)

[B]WOD:[/B]
Fight Gone Bad:
3 rounds of 1min each of:
20# WB
75# SDHP
20" Box Jump
75# Push Press
Row for cal
1 min rest

195 reps

[I]13 reps less than 2 years ago. I did lose 5 sec writing down my reps for each exercise. Maybe that could have gotten some more reps. That's my story-and I'm sticking to it! FGB was my 1st WOD, so it is special to me![/I]

[B]Evening[/B]

Dogwalk

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FGB has a special place in my heart as well....have not done it in a couple of years though....may have to do so in the neat future......

yesterday at work 20,432 steps.....figured that was a good accessory day so did not go to they gym

today 21,562 steps at work....went to the gym and just was not into it so

1 rm bench press w/4 5/8" chains 195 lbs in plate total 263 lbs

narrow bench 6 @ 165 6 @ 185

2 x 100 blue band flat bench pull apts

poor dogs lost out because of work only a 1/2 hour walk

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10/19
T-spine mobilization
Row 1000m
Shoulder work:
Internal rotation stretch 3# X2X12
Arm bar 10# X2X12
Windmills 7.5, 10# X2X5
Plank rotations X10/ side
Lateral bear crawls 15 yds each direction
Mod Cuban press 5# X10KB swings 35# X100
Farmers carry 52#/ side for 1:30

10/20 Dirt bike ride. 35+ miles of forest service roads and ATV trails.

Right shoulder has been really creaky last few weeks. That is the one I had surgery on in October. It was fine with weightlifting and other normal activities. Then I added mountain biking and dirt bike riding. Now it is not fine. :(
Going to see ortho tomorrow to find out what has happened.

Re: Over 50 Crossfitters Sign In
 

Cliff, Wow! You are doing some serious walking! Nice bench work.

[B]20 Oct:
WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
400 m run
8 Cleans, 155#
16 Back Squats, 155#
24 DL, 155#
800 m run
24 DL, 155#
16 Back Squats, 155#
8 Cleans, 155#
400 m run

25:10

[I]I was worried I was going to have trouble with this one. It felt I was going through this faster, though it took me 3 tries to clean the weight to do the BSs! :ranting2: I was glad I was able do this one! [/I]

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thanks bill.....this whole walking at work thing is proving to me just how busy we actually are.....nice work on that wod as well :pepper:

alden.....good luck with that visit :confused:

yesterday 17,469 steps, today 15,490

then at the gym

front squat 10 x 2 otm 185 lbs

8 x 1 otm 225 dead lift

belt squat zerker good morning 8-8-8 75-90-110

50 sit ups

100 large green band good mornings

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The walking seems to be working for you, Cliff! I've gotten an adjustable desk at work and have been standing ever since. We'll see if it makes a difference.

1 mi dogwalk

Tile laying

10 Burpees (Yay! Burpees!!)

Deadlifts:
5 @ 265#
3 @ 300#
3 @ 335#

[I]I felt good about being able to pull 335#! Especially since I wasn't able to do this recently![/I]

1 mi dogwalk

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nice work as per usual there bill....yesterday first day in 10 with no rain.....the wife and i took the jeep out and put on 5 hours of exploring the one valley i have never been up in 25 plus years of living here.....just reinforced why i love it here......

today at the gym

speed bench

log press 2-2-2-2-2 45-50-55-60-65 shoulder was super cranky

dbell roll back 3 x 10 20 lb dbell

over head rope extension 3 x 15 10 lb

seated wide row 4 x 10 110 lbs

100 blue band push down per hand

3 x 8 ez curl bar curls 50 lbs

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1 mi Dogwalk

25 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 100#
3 @ 110#
3 @ 125#

Re: Over 50 Crossfitters Sign In
 

@Cliff - Thanks. Doc not sure what is going on so now waiting for MRI to be scheduled. In the meantime, trying to see if I can sort out what exercises irritate it and what exercises I can get away with.

10/21
Warmup/ shoulder prehab:
T-spine mobilization
Row 1000m
Internal rotation stretch 3# X10
Cobra to down dog X10
Turkish sit-ups (L) 25 X10/ (R) 15 X10
Forward backward bear crawl 15 yds each direction
Workout:
Deadlifts 75, 95, 115 X15
DB OH press 10, 15 X10

Ran out of time to go longer and shoulder creaky.

10/22 Rest day. Long motorcycle ride over 4 mountain passes (Wilkerson,Hoosier, Loveland and Guanella) to take advantage of the great fall weather.

10/23
WU/ shoulder prehab:
T-spine mob
Row 1000m
Seated internal rotation stretch 2# X3X12
Cuban press 3# X10
Turkish sit-ups (L) 25 X3X5/ (R) 10 X5; 15 X2X5
Waiter's carry (L) 20 X50 yds/ (R) 10 X50yds
Pushups with plus 8, 10, 10
Workout:
DL 75, 95, 115, 135, 145, 145, 155 X10
DB OH press 10, 15, 20 X10
KB swings 35 X4X30
Suitcase carry 52 X60 yds/ each side

Shoulders felt ok during workout. About two hours later became very creaky. :mad:

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Cliff, Awesome discovering new places in the hood! Nice WODs there.

Alden, Great stuff!! Be safe!
[B]At Base Globo: [/B]
500 m row
1 min Jacobsladde, 117ft
10 10 SUs with DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Dips
1, 2, 3, 4, 5 Pullups
10 Burpees

[B]WOD:[/B]
Rest 1 for 1:
Run 1600m
Run 1200m
Run 800m
Run 400m

1600m, 8:59
1200m, 6:40
800m, 4:08
400m, 2:05

[I]I was happy about the 1st two times. They were about 30 faster than 2 years ago! I was a little slower on the last two, but I suspect the accuracy of two years ago.

Go my Body Fat measurement via impedance afterwards. 16.1%! I dropped alot since the last time!! :pepper: [/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
5 @ 120#
5 @ 150#
5 @ 180#
3x10 @ 150#

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alden nice places to ride....i lived in a log cabin for a winter in pinecliff....just out side of boulder....very fond memories of that area

bill....16% body fat.....you should apply for the cover of men's health....:D way to go that is an acomplishment!!!!

tonight

squat to a 15" box w/ green bands 325 lbs

6 squats @300 lbs

sumo dead lift 7-7-7-7 225-245-265-275

45 degree k.b raises 4 x 20 20 jg jb

2 x 100 large green band standing abs

45 minute dog walk in the rain....again....

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bad day all around....****ed off at my staff, customers and wife

rowed 10,000 meters


45:17

still ****ed off at all of the above

was tempted to row another 10,000 but went home and took dogs for an hour walk......feel better now :)

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better day today

1 rm angle bar bench press 245 pr:pepper:

narrow bench 6-6-6 165-175-185

decline skull crusher 6-6-6 40-50-60

o/h rope ext 3 x 10 12 lb

angle bench narrow row 8-8-8-8 90-100-110-115

supine ring row 4 x 8

incline push up 50 unbroken

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Cliff, I'm not so sure about that! Awesome PR!!

[B]WU:[/B]
1 mi run
5 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4 Pull ups with 30 rest between the sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Double-under, Squat Ladder pt. 2:
100 Double Unders, 1 front squats (#135/85 lbs)
90 Double Unders, 2 front squats (#135/85 lbs)
80 Double Unders, 3 front squats (#135/85 lbs)
70 Double Unders, 4 front squats (#135/85 lbs)
60 Double Unders, 5 front squats (#135/85 lbs)
50 Double Unders, 6 front squats (#135/85 lbs)
40 Double Unders, 7 front squats (#135/85 lbs)
30 Double Unders, 8 front squats (#135/85 lbs)
20 Double Unders, 9 front squats (#135/85 lbs)
10 Double Unders, 10 front squats (#135/85 lbs)

Subbed 3 for 1 SUs & 135# FSs

21:45

[B]Evening:[/B]
1 mi dogwalk

Dead lifts:

5 @ 140#
5 @ 175#
5 @ 210#
3x8 @ 175#

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@Cliff - Pinecliff is beautiful country. We rode our motorcycles through there a few months back.

@Bill - 16% body fat. Awesome! I haven't seen that number in a long time.

10/24
Row 2000m.
KB swings. 35# X4X30

10/25 Rest day

10/26 Mtn bike ride in Red Rocks Open Space. 6.6 miles/ 900'+ of climbing.

10/27 Hiked Mt. Esther trail. 7.7 miles/ 1850'+ of climbing. Max elevation 9300'+

10/28 Dirt bike riding in local OHV (off highway vehicle) area. Rode 39 miles over a couple hours.

10/29
WU: T-spine mobilization
Row 1000m
Turkish sit-ups (L) 25 X3X5/ (R) 15, 20, 20 X5
Fwd backward bear crawl 15 yds each direction
Cobra to down dog X10
Wokout:
DL 75 X2X10 (when the bar hit my adductors, they said "ouch." Dirt bike riding involves a lot of standing on the pegs.)
DB overhead press 10, 15, 20, 20 X10
Band assist pull-ups X2X10
Supine rows X3X10
Waiter's carry 25# X60 yds/ each side

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woke up this morning and there was this weird yellow thing coming up in the east....first day in 25 or 26 with no rain in the forecast....going out to play this afternoon

at the gym this morning

speed bench

bench press 3-3-3-3-3 165-175-185-195-205

dbell roll backs 3 x 10 20 lbs

rope push down 3 x 20 12 kg

seated wide row 20-18-16-14-12-10-8-6 45-55-65-75-85-90-100-110

unload a 20 bales of insulation for the new gym...

Re: Over 50 Crossfitters Sign In
 

Awesome work there guys!!

1+mi dogwalk

10 burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 55#
5 @ 65#
5 @ 80#

3x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 leg swings on each leg in both directions
10 Frog Holds
1,2,3,4, 5 chin ups with 30 sec rest between sets
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Angie

For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

22:08

[I]Second fastest "Angie"! 1:36 faster than 27 Oct 2014 but 36 sec slower than 12 Oct 2012! I was making good time on the pullups, got 'em done in under 11 min. All in all, a good WOD![/I]

[B]Evening:[/B]
Back Squats:
5 @ 205#
5 @ 235#
18 @ 265#
5x10 @ 155#

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nice work on angie there bill

tonight our coach had a treat for us

a double dead lift axel bar....i showed up in my duff man costum (of the simpsons fame) and a fellow powerlifter of the same size and shape of me showed up as a chicken......we were able to pull 800lbs for a dead lift....

then

saftey squat bar 6-6-6-6 175-195-205-225

kneeling camber bar good mornings 4-4-4-4 85-105-125-135

then home to watch the wife hand out candy....at least she is happy about tonight :D

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10/30 Mountain bike ride Cheyenne Canyon State Park. 9.7 miles/ 1200'+ of climbing.

10/31
Row 1000m
T-spine mobilization
Turkish sit-ups (L) 25 X10, 25X5/ (R) 20, 20 X10, 25 X5
Windmills 10# X2X10
Archer turns X2X10
DB OH press 10, 15, 20, 20, 25 X10
Band assisted pull-ups 10, 11, 10
Supine rows X3X10
Pushups X3X10
Farmer's carry 104# X100 yds/ 140# X40 yds

No deadlifts today because riding the mountain bike again tomorrow.

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Cliff, [B]"OH YEAH!"[/B] :rofl: Nice work!!
Alden, Way to go! Good luck on the ride!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Bench Press:
5 @ 105#
5 @ 125#
18 @ 140#
5x10 @ 80#

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thanks bill.....grey dull day here 112mm of rain in a 24 hour period......

at the gym

future bench green bands 1 rm 310 pr by 5 lbs:pepper:

e z bar skull crushers 7-7-7-7 40-50-60-65

rope push down 3 x 10 40 lbs

dbell bench press 20-20 35,40

rushed home to watch the baseball game....go cleveland

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Oct 31. Monday

BackSquat: 4@95, 4@105, 4@115, 4@135

Run: 1.5 Miles 11:58

Nov. 1 Tuesday

WU:
60 SU
20 Ring Rows
30 lunges
20 situps
60 SU

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups / Back Sq for me.
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar / Sit-ups for me
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups / Back Sq for me.

2. Stamina Conditioning
EMOMx7:
6 C2B Pull-ups / alt. Sit-ups and Burpees for me.... Ya MORE Burpees!!!
30 Double-unders / 60 SU

No Pressing for me for awhile.... will be modifying my WODS.:ranting2:

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Cliff, I hear you about the rain! Awesome PR!! :pepper:
Patrick, Glad to see you back! Yay! Burpees!! ;)

Had to lay off a day since someone decided that my picture window needed to have two rocks through it. :mad: The good thing is that I have AWESOME neighbors and their concern has been so gratifying! :)

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
5 pushups
10 Frog Holds
1, 2, 3, 4 pullups with 30 second rest
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 275# DLs
14 box jumps (step ups)
21 2 Pood Russian KBS
28 Push Ups

5:38

[I]This was a DNF! Halfway through the DLs, my right hamstring started talking and I didn't like what it was saying! :yikes: I let discretion be the better part of valour and just slog through only one round. Tonight it will be rehabbing it![/I]

[B]Evening:[/B]
1 mi dogwalk

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Cliff- Way to listen to you body talk to you!!

Nov. 3, 2016 Wednesday

WU:
Run 400M
30 Sit-ups
20 Wall balls
15 Wall Ball cleans
20 Ring Rows
20 Air-squats

Strength
1 legged Romanian Dead-Lift - This interesting. Need to practice this one more!!

3 3 3 3 3

Conditioning
Run 1.5 Mi. 12:30 / 8:30 at 1Mi. Knocked 28 sec. off time from Monday.

Re: Over 50 Crossfitters Sign In
 

Nov. 4, 2016 Friday

WU:
Run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
10 DB Press or 5 HSPU

Pick two of them
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
3. Back Squat
60%/3
70%/3
75%/3
(80%3)3
4. KettleBell Squats and a few Front Squats for me

Conditioning
AMRAP 15:
60 Double-unders / 120 SU
30 Wallballs (20/14#)
15 Deadlifts (245/165#) 115 for me

Got 3 rds + 40. WallBalls were killing me, its been awhile....

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Nice work guys! Alden, I hear you on those WBs!! Patrick, Awesome run time!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
5 @ 100#
5 @ 115#

Re: Over 50 Crossfitters Sign In
 

great work guys.....

bill bummer about your window.....hope they catch whoever did that.....

friday.....for time...prep saturday's meal...baked beans, mac and cheese, corn bread, bbq sauce, 3 brisket, 8 chickens and 3 salmon for 50 friends.....

saturday....1 hour dog walk, hang tarps and water proof front yard....to many wobbly pops and laughs with a group of friends that gave me 21 years of pleasure helping to organize our bike races...

today....clean up from party and at the gym

speed bench

bp 3-3-3-3-3-3 170-180-190-200-205-210

dbell bench press 20-20 35,40

rope push down 3 x 10 15lbs

100 red band pull aparts

1 hour dog walk