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Terry Dickman 03-29-2009 09:10 AM

Re: Over 50 CrossFitters Sign In
 
Hey Guys,
Nice work everyone is doing. I had to take a few days off because of a death in the family. My uncle who was 89 died last week, he was the last living of my dad's generation. Great guy and a Hero, he was B17 pilot and flew 26 bomber missions over Germany during WWII and was honored with the Distinguished Flying Cross, with four oak leaf clusters, for his heroism and extraordinary action on four separate occasions. Check out his obit here (WFS) [url]http://www.legacy.com/recordnet/Obituaries.asp?Page=LifeStory&PersonID=125467140[/url]

I gonna make up my own Hero WOD in his honor.

I attended the Nutrition Cert yesterday, boat loads of good information. I am looking forward to make more tweaks to my diet.

[QUOTE]Bursitis in R/shoulder is apparently still going on[/QUOTE]
Steve, How is your diet as far as gluten goes? If you have gluten in your diet you may want to try and eliminate it for at least 30 days to see if it improves your condition. There is a lot of data out there that suggests one of the key contributors to inflammation is insulin levels. Eliminating gluten is a good first step in controlling insulin. Just something to try and you won't know until you try it. :)

[B]My WOD Friday 3/27/09[/B]
800 M repeats
My times 2:55, 2:59, 2:59, 2:51

Mark Ervi 03-29-2009 12:20 PM

Re: Over 50 CrossFitters Sign In
 
Today I did 10 rounds of 10 pull-ups and 10 assisted dips
My time: 24:56

Stephen R. Lampl 03-29-2009 02:54 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;553763]Hey Guys,
Nice work everyone is doing. I had to take a few days off because of a death in the family. My uncle who was 89 died last week, he was the last living of my dad's generation. Great guy and a Hero, he was B17 pilot and flew 26 bomber missions over Germany during WWII and was honored with the Distinguished Flying Cross, with four oak leaf clusters, for his heroism and extraordinary action on four separate occasions. Check out his obit here (WFS) [URL]http://www.legacy.com/recordnet/Obituaries.asp?Page=LifeStory&PersonID=125467140[/URL]

I gonna make up my own Hero WOD in his honor.

I attended the Nutrition Cert yesterday, boat loads of good information. I am looking forward to make more tweaks to my diet.


Steve, How is your diet as far as gluten goes? If you have gluten in your diet you may want to try and eliminate it for at least 30 days to see if it improves your condition. There is a lot of data out there that suggests one of the key contributors to inflammation is insulin levels. Eliminating gluten is a good first step in controlling insulin. Just something to try and you won't know until you try it. :)

[B]My WOD Friday 3/27/09[/B]
800 M repeats
My times 2:55, 2:59, 2:59, 2:51[/quote]

Hi Terry,

Great to hear from you. Wonderful tribute you have planned for your uncle. I'm on-board to do the WOD as soon as it's worked up.

Thanks for asking about my shoulder. I have no idea if gluten would be an issue or not. I'm not eating a lot of stuff with gluten in it and, having a tendency toward hypoglycemia, I check my blood sugars fairly often. They tend to be stable - - between about 80 and 100. Is this still something I should check?

Thanks. Great runs, BTW!

Charles Pyke 03-29-2009 04:45 PM

Re: Over 50 CrossFitters Sign In
 
Hello all,

My name is Charlie. Just found this thread earlier today. I am 51 and have been doing CF off and on (mostly off lately) for just over a year. Started Nov 07. After I got in better shape, I started learning Krav Maga. Unfortunately the KM training schedule really cut into my time and energy available for CF and I slacked off a good bit. Fortunately, KM has its own conditioning component to it. Also, I had a couple of lovely episodes with a ruptured cervical disc (not recommended BTW). I stopped the KM last Nov and kind of idled for a while and just putzed around with a little CF. Then in late Jan of this year, I began a Starting Strength regimen. Along with that I started putting together my own garage gym. And just last week I started doing CF WODs again with a little upper body SS on the side still (my weak point). I have been trying to do the WODs as RX’d as much as possible and scaling were necessary. Good to see other over 50 folks enjoying CF. I’ll keep posting!

I did today’s CF WOD.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

First time for this WOD. OMG! Scaled 20 lb ball to 10lb. Had to run out to the sporting goods store to get one, because I have not had the money to buy a proper wall ball yet. Also had to assemble my free standing basketball hoop from storage.

For scoring, I divided the wall ball reps in half. Rounded up on the last round because I think I earned it.

1 - 14 (28)/20/20/12/17 = 83 (97)
2 - 10 (20)/15/15/12/16 = 68 (78)
3 - 9 (17)/15/17/13/16 = 70 (78)
Total 221 (253 w/o dividing 10lb WB shots by half)

My wife helped with the timing and recording. She wants me to scale FGB down for her to try in the near future.

We are seriously considering going to the end of May cert at Ft Leavenworth.

Charles Pyke 03-29-2009 05:03 PM

Re: Over 50 CrossFitters Sign In
 
Terry,

Just had a quick read about your uncle. Sorry to hear about his passing. I flew B-52's for 10 yrs as a former SAC trained killer. Those guys had guts! My Mom's brother was KIA serving in the Royal Canadian AIr Force as a tail gunner on a Lancaster bomber. He was 16 at the time he enlisted. Mom's family lived un Niagra Falls, NY at the time and since he could not get any of the US services to let him enlist, he crossed the border and enlisted in Canada. Just lately my younger brother found out where he was buried in Germany.

If you're curious: WFS

[URL="http://www.cwgc.org/search/cemetery_photos.aspx?cemetery=2003400&mode=1"]http://www.cwgc.org/search/cemetery_photos.aspx?cemetery=2003400&mode=1[/URL]

and

[URL="http://www.twgpp.org/information.php?id=1350259"]http://www.twgpp.org/information.php?id=1350259[/URL]

Charlie

Stephen R. Lampl 03-29-2009 11:21 PM

Re: Over 50 CrossFitters Sign In
 
Greetings Charlie, and welcome to our thread! I've been doing CF for just six months now and I am having a blast, though it can be difficult to balance intensity with the tendency toward possible injury. I've become a friend of long warm-ups and lots of stretching.

Great job on the FGB! IMHO, you don't have to scale the number of wall-ball reps in half. No matter the reason for scaling the weight, you still kept the intensity....That's the important thing. It's cool your wife wants to do CF / FGB!

The certifications are awesome. I attended my level-1 cert at the end of February - - it has helped me immensely. Now I can't wait to go to another one - - it's just a matter of money.

Take care! Blessings to you and yours on the memories and heroism of your uncle also.

Steve

Stephen R. Lampl 03-29-2009 11:53 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090329 SUNDAY.

[/B]Back spasms all last night and not very much sleep. My good workout intentions degraded to an easy 2K row (about 8:20) - - back even protested a bit over that....and a short (15 minute) brisk walk with my visiting daughter. Really starting to feel like a 'slacker...."
[/I]

Charles Pyke 03-30-2009 06:37 AM

Re: Over 50 CrossFitters Sign In
 
Thanks Steve,

I'm a big fan of warming up slowly also. Usually, I row 1000 to 2000 m at a mod pace, followed by a Burg. WU, especially if I am going to do some lifting. Hope that spasm goes away soon. Getting older is not for wimps. :)

John Scott Rezendes 03-30-2009 12:04 PM

Re: Over 50 CrossFitters Sign In
 
Welcome aboard Charles. I'm kinda new myself, but this is a great thread.

Stephen,
Don't sweat a lay-off; get some rest, do what exercise you can, get a massage (happy ending optional!). I think many of us should incorporate longer breaks into our training than we do; don't know about you but I hate the feeling of being left behind or falling back or losing ground on my gains. I read somewhere on the boards that you should take a full week off after a 6 week CF effort. Rest means growth.
That being said; I'm on my third straight day off...dentist beat me up this morning and now 3 hours and $382 later I've run out time and the kids are home.

Terry, I read your uncle's bio. Cool. I love reading about that generation. My dad, still kicking at 83, was a medic in the pacific...Okinawa, etc. I don't see how we'll ever be able to repay that debt.

Stephen R. Lampl 03-30-2009 12:19 PM

Re: Over 50 CrossFitters Sign In
 
Scott,

Many thanks for the encouragement and for trying to drum some common sense into me....I keep wanting to "go get it" and have been making regular, albeit small gains.

Take care - - hope the dental work wasn't painful!

Steve

Charles Pyke 03-30-2009 02:08 PM

Re: Over 50 CrossFitters Sign In
 
John,

I'd have to agree that us "seasoned" types sometime need extra time for recovery. I find the demands of the 3 on, 1 off CF schedule can out strip my body's ability to recover. On the other hand, and I noticed this while recently working on my SS routine, I do, very slowly find that my recovery time improves. On the other, other hand, yesterday's WOD kicked my posterior pretty bad. Not really sore, but definitely fatigued. I'll grind through today's WOD later on this afternoon and then see what tomorrow brings. Metcons back to back are just brutal. Trouble is, my mind remembers a younger man's body (you know that bullet proof superman of my youth). Now, if I could get the body to remember the same thing.

Thirty years in the Army! Looks like you stayed at the operational level for the entire time! Outstanding and Sierra Hotel. My dad was Army for 15 yrs (including sometime as a paratrooper), my little brother Navy for 6 yrs (sonar tech and SP), and my oldest son was a Marine for 4 years (small arms armorist). I just passed my 19th year in the AF and can’t wait to retire. If I stayed for another 10, they’d have to lock me up in the loony bin.

:whip0000:

Charlie

Mark Ervi 03-30-2009 02:53 PM

Re: Over 50 CrossFitters Sign In
 
Rest Day for me.

I salute all of you soldiers and your kinfolk. My dad was 20 years ARMY and awarded Bronze Star (Korea) and Distinguished Flying Cross (VietNam). He carried a man off a hill in Korea under fire. Saved the man's life. I met the guy, and he tells you straight up my dad saved his life. Very moving to hear that from someone in person. Think he got the DFC going in with a Huey to lift some guys out of a bad situation under fire. He is 76 and going strong.

I am a humble civilian who usually goes 3 workout days to 1 rest day, but I listen to my body and take 2 days every now and then when the body says, "STOP-REST-RECOVER".

Glad to see all you OVER 50's contributing here.

Terry Dickman 03-30-2009 03:55 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Charles Pyke;554021]Hello all,

My name is Charlie. Just found this thread earlier today. I am 51 and have been doing CF off and on (mostly off lately) for just over a year. Started Nov 07. After I got in better shape, I started learning Krav Maga. Unfortunately the KM training schedule really cut into my time and energy available for CF and I slacked off a good bit. Fortunately, KM has its own conditioning component to it. Also, I had a couple of lovely episodes with a ruptured cervical disc (not recommended BTW). I stopped the KM last Nov and kind of idled for a while and just putzed around with a little CF. Then in late Jan of this year, I began a Starting Strength regimen. Along with that I started putting together my own garage gym. And just last week I started doing CF WODs again with a little upper body SS on the side still (my weak point). I have been trying to do the WODs as RX’d as much as possible and scaling were necessary. Good to see other over 50 folks enjoying CF. I’ll keep posting!

I did today’s CF WOD.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

First time for this WOD. OMG! Scaled 20 lb ball to 10lb. Had to run out to the sporting goods store to get one, because I have not had the money to buy a proper wall ball yet. Also had to assemble my free standing basketball hoop from storage.

For scoring, I divided the wall ball reps in half. Rounded up on the last round because I think I earned it.

1 - 14 (28)/20/20/12/17 = 83 (97)
2 - 10 (20)/15/15/12/16 = 68 (78)
3 - 9 (17)/15/17/13/16 = 70 (78)
Total 221 (253 w/o dividing 10lb WB shots by half)

My wife helped with the timing and recording. She wants me to scale FGB down for her to try in the near future.

We are seriously considering going to the end of May cert at Ft Leavenworth.[/QUOTE]


Hey Charlie, Welcome,
Awesome time for your first FGB. Exact same score as my first FGB :) back in Jan., we are doing it again tonight. I will let you know how it goes.

Terry

Terry Dickman 03-30-2009 04:09 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Charles Pyke;554690]John,

I'd have to agree that us "seasoned" types sometime need extra time for recovery. I find the demands of the 3 on, 1 off CF schedule can out strip my body's ability to recover. On the other hand, and I noticed this while recently working on my SS routine, I do, very slowly find that my recovery time improves. On the other, other hand, yesterday's WOD kicked my posterior pretty bad.
Charlie[/QUOTE]


I started out with 1 on 1 off (M-W-F) except Sat, mainly because our affiliate is only open these days. It worked out well because my body couldn't take any more. Saturdays were tough because of only 12 hours rest between WODs, but it was open work out day so I would usually pick a WOD a little less intense. After 2 months I added Tuesday at home, so I now take Thursday and Sundays as my rest days. This has worked great for me so far.

Charles Pyke 03-30-2009 08:27 PM

Re: Over 50 CrossFitters Sign In
 
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

WU: 5 min easy rowing

Accidentally scaled run to 315m due to buffoonery with the GPS. Was trying to measure a 400m run on the road in front of my house, but screwed it up. Didn’t realize my mistake until the first run when I ran “400m” way too fast. Remeasured the run after the WOD.

:wallbash:

Round - Push Ups
1 - 2 no assist
2 - 7 light Iron Woody band
3 - 11 med Iron Woody band (IWB)
4 - 10 med IWB
5 - 8 med IWB
6 - 8 med IWB
7 - 8 med IWB

I have been coaching my wife with a Starting Strength routine. She completed her 5th work out today. Her coordination and technique have noticeably improved already. She is getting stronger but is not quite convinced because it’s hard work. Her bar speed is good and I am being very conservative about the weight increases.

Terry Dickman 03-30-2009 09:21 PM

Re: Over 50 CrossFitters Sign In
 
Nice work Charlie. So next time I bet you will probably do 400m and do it faster than you did 315m :) So does a GPS measure accurately down to the the meter? I never thought about using one for that.

[B]WOD 3-30-09[/B]
Modified FGB (no rower)
Three rounds of:
Wall Ball Shots 20/16
Sumo Deadlift High-pulls 75 lbs
Box Jumps
Push Press 75 lbs
Double-unders

*Work for one minute at each station. Rotate immediately from one station to the next with no rest. After a minute of work has been completed at each station there will be a 1 minute rest before repeating. Keep track of reps for your score. Your total score will be the sum of your reps for each of the three rounds.*

My reps: 123, 79, 84 = 286
first round I was able to hit 45 wall ball shots, after that I ran out of gas. Double unders kill me every time. Could only manage 15 in one minute.

Overall I was happy cosidering last time I scored 221 using 65lbs for SDHP and Push press.

Stephen R. Lampl 03-30-2009 11:10 PM

Re: Over 50 CrossFitters Sign In
 
Charlie,

Nice work on "Nicole" today! Awesome you wife is getting on-board and doing well with CF!

Terry,

Props on the great increase for your FGB. Simply awesome in such a short time!

Charles Pyke 03-31-2009 08:54 AM

Re: Over 50 CrossFitters Sign In
 
I figure my GPS is close enough. Even though the published accuracy would lead one to believe that there would be an error in the neighborhood of 15 to 25 feet or so, I have found by experience that the error is often less than one foot especially when you have an unobstructed view of the sky. My GPS is an aviation hand held. I can switch it to land navigation mode and also change the measuring units to meters. Just have to walk it off and check the distance travelled. Then I cross check each end point for distance to the other end point. This gives me a three way check on the distance. Close enough for cross fit. If I start getting down to world record speeds…

:rofl:

Taking a down day today. There was a “bug” going through the squadron and I thought I had escaped getting it. Feeling pretty much like crap. I have a few things I need to get done and then I’m going home.

:puke0000:

Mark Ervi 03-31-2009 10:34 AM

Re: Over 50 CrossFitters Sign In
 
Today did 21x35lb. dumbell snatch w/right arm, then left arm, then 21 pull-ups, then run 400m.
Then 15x35lb. dumbell snatch right & left, 15 pull-ups, run 400m.
Then 9x35lb. dumbell snatch right & left, 9 pull-ups, run 400m.
My time: 26:22
all running on treadmill at 0% incline.

Got the WOD from Crossfit Jenks. It was their Monday WOD.

John Scott Rezendes 03-31-2009 10:51 AM

Re: Over 50 CrossFitters Sign In
 
You guys are killin me.

Charlie, I was the luckiest 180A on the face of the planet. Only one (short) deployment at the BN/Group level and the rest of my career at company and below...virtually unheard of. My only regret is that I don't have another 30 years to give em.

Anyway, in spite of feeling like a bad case of a&@, I managed to do 150 wall ball shots in 12:31. Imagine my amazement today when I walk into the gym and there's a brand new rack of med balls...and a 20 pounder with my name on it. I was feeling sorry for myself all morning assuming I'd have to do the WOD with a 7 kilo ball....

Stephen R. Lampl 03-31-2009 11:24 AM

Re: Over 50 CrossFitters Sign In
 
Charlie,

Take care - - hopefully you'll get off without getting really sick. Nasty colds this year for sure! Cool that you've found a way to use the GPS for the road work.....

Mark,

Great work!

Scott,

Amazing time for the "Karen" WOD.

HAve a great day, all!

Steve

Charles Pyke 03-31-2009 01:54 PM

Re: Over 50 CrossFitters Sign In
 
In re your workouts: Animals!!!

I'm at home now. Of course, trying to get rest at home is next to impossible.

What time of day do you all usually workout? I prefer mornings but usually don't get time until late afternoon, sometimes early evenings.

Do you workout at a CF affiliate, globo, home?

Usually, I work out here at home. I have been slowly building up my garage gym. Just got it to where I can do a good many of the WODs here at home. Our squadron also has PT 3 times a week, but the base gym is ill equipped for CF WODs.

Equipment to date: C2 rower, squat/bench rack, bench, Pendlay Econ. bar, a selection of bumper plates and a few iron plates, Iron Woody fractional plates, a small collection of dumb bells, Stud Bat pull up bar, Iron Woody bands (light, med, heavy), rings, Ab Mat, 10lb Nike medicine ball, basket ball back board (for wall ball shots), a length of PVC pipe, another PVC filled with rebar and sand, speed rope (jump rope).

Personal equipment: New Balance running shoes, high top Chuck Taylor Converse (for wt lifting), wrist straps (used when I first injured my discs and I had trouble gripping stuff)

Running: Iowa country roads. Nice rolling hills, lots of wind (always fighting one or the other or both).

Next items on list: woman's 15kg bar for the Mrs, GHD ([URL="http://www.christiansfitnessfactory.com/index.php/Glute-Ham-Developers/Yukon-Hyper-Extension-Glute-Ham-Developer-GHD"]http://www.christiansfitnessfactory.com/index.php/Glute-Ham-Developers/Yukon-Hyper-Extension-Glute-Ham-Developer-GHD[/URL]) WFS, running flats (Mizuno Wave Universe 2 or Asics Piranha or Nike Zoom Forever)

Further down the list: 20lb Wall Ball, kettlebells

Mark Ervi 03-31-2009 07:06 PM

Re: Over 50 CrossFitters Sign In
 
I prefer to workout at 6am, and do most Mon thru Fri. Weekends I usually hit the gym about 10am. I rarely workout evenings because it keeps me up too late trying to wind my body back down.

I work out at a globo because it is cheap, and I am cheap. A CF Affiliate just opened in Waco in March, but I have not checked it out yet.

I sometimes workout at home, but I don't have much to work with.

Equipment to date: a bench, a $25 set of Sears or worse weights picked up at garage sales, a few dumbells up to 20lbs., a cheap jump rope, and imagination.

Running: Five months of hell coming up May to September with temperatures in the 90's or above most days.

Charles Pyke 03-31-2009 07:58 PM

Re: Over 50 CrossFitters Sign In
 
Mark,

Thanks for the reply. You live in Waco? My oldest went to Baylor for a couple of years. I live in a rural housing development just north of Glenwood, IA, which is about 10 miles south of Omaha.

Stephen R. Lampl 03-31-2009 10:12 PM

Re: Over 50 CrossFitters Sign In
 
I prefer doing workouts in the a.m. - - do my best work between about 9:00 and Noon, before I eat. I cannot eat, even three or four hours ahead of a workout and perform at my peak. Don't know or understand why....

I work out at a globo and occasionally, at home; there is no affiliate closer than about an hour and fifteen minutes away. This should change soon; as I hope to become part-owner in an affiliate opening here in Sonora soon. I have been on a 2-on/1-off; 3-on/1-off routine since starting in Sept., '08.

The globo has no bumper plates, only one C2 rower, no routinely available kettlebells, and pull-up bars which are part of cable-crossover machines. The selection of weights is adequate for most WODs, though the location of the weights is in an opposite section of the gym facility from the GHD bench, rower, and the better machines, should one choose to do a metcon with a treadmill.

Personal equipment includes a C2 rower, 20# med ball, speed rope, BOSU, PVC pipe, and one pair of 15# dumbells. I will be adding to this when I again become employed and can afford to.....

Running: Currently non-existent due to pulled R/Achilles. Prior to that, was laid up for almost two years having torn three of my four quad tendons off my R/knee. Am currently studying up on and beginning non-stressful aspects of POSE. When I can start, have nice, mountainous terrain and county roads at 4600 feet. Great O2 debt conditions!!

Next items on list? Another cert, if possible, maybe one or two Kbs or pairs of dumbbells, and/or perhaps a less-expensive GHD bench.

Terry Dickman 03-31-2009 10:27 PM

Re: Over 50 CrossFitters Sign In
 
Nice set up Charlie.

I workout at a local CCF affiliate, 12 miles 15 minute drive from my home. I started CrossFit at home but could not stay motivated working out by myself. I checked out the affiliate CrossFit Excel (WFS) [url]http://www.CrossFitexcel.typepad.com/[/url] and started there Dec 08, the atmosphere and equipment make all the difference for me. I do have some equipment at home but only have 8 foot ceilings so pullups are difficult. Our affiliate is open M-W-F and Sat. My only choices are 5:30am or 6:00pm, so I go at 6pm. My wife and daughter started a few weeks ago.
Equipmentat home: Landis Treadmill, Tuff Stuff Half Cage has a pec deck and bar dip attachment on bench, C2 Rower, Aerospeed Jump Rope, Dumbells 10-30lbs. My next purchase is going to be some bumper plates and a good bar, I dropped my bar and steel plates a few weeks back and bent one end of the bar slightly. Med ball is second on the list. Gave my portable basketball backboard and hoop to the kid down the street last summer, now I am wishing I had it for wall ball shots.
I just completed my CrossFit Nutrition Cert and will be attending my Level 1 Cert June 20th in Aromas.

Here are links to some pics of my garage (FYI...I used to be in the garage remodel business :) )
both are WFS
[url]http://home.comcast.net/~tdickman/DSC_0015a.jpg[/url]
[url]http://home.comcast.net/~tdickman/DSC_0016a.jpg[/url]

Terry Dickman 03-31-2009 10:28 PM

Re: Over 50 CrossFitters Sign In
 
My WOD tonight 3/31/2009
5K Row - time 21:16

John Scott Rezendes 04-01-2009 04:48 AM

Re: Over 50 CrossFitters Sign In
 
Terry,
Sweet garage. Mine looks like a scene from Wall-e compared to yours.

I usually work out from 0915-1100-ish. My time is mostly dictated by kids school schedules, etc. I work out on Ft Stewart at the main gym there (free). They have 2 C2 rowers, one of which has stripped gear teeth and they refuse to fix it. They have k-bells and med balls (but not dynamax). The pull up bars are part of a crossover machine and strangly enough I find it easier to knock out 20 kipping pull ups on them (they have rubberized grips) than on my static bars at home. I built a 4x4/galvanized pipe rig in the back yard that includes 2 pull up stations, a situp station and a dip station. I have a C2, a 12lb dynamax, a 35lb k-bell, buddy lee speed rope, and rouge fitness rings. My next purchase should be some bumper plates. And running, well, I live in southern GA. Mostly nice enough year round.

John Scott Rezendes 04-01-2009 10:43 AM

Re: Over 50 CrossFitters Sign In
 
Just finished Lynne; 5 rounds for time of max body wt bench press and pullups.

I scaled the bench to 135 lbs (no spotter and probably my weakest lift...darn sure wasn't gonna use the smith machine) and did deadhang pullups...results follow:

1 - 12 BP 8 PU
2 - 10 BP 7 PU
3 - 10 BP 5 PU
4 - 8 BP 5 PU
5 - 8 BP 4 PU

9:16

John Scott Rezendes 04-01-2009 10:53 AM

Re: Over 50 CrossFitters Sign In
 
Just read through the posting page for Lynne results and sheepishly realized that it's not for time...I guess I've developed that Crossfit "for time" mentality...attention to detail...

Stephen R. Lampl 04-01-2009 03:17 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;556065]Terry,
Sweet garage. Mine looks like a scene from Wall-e compared to yours.

I usually work out from 0915-1100-ish. My time is mostly dictated by kids school schedules, etc. I work out on Ft Stewart at the main gym there (free). They have 2 C2 rowers, one of which has stripped gear teeth and they refuse to fix it. They have k-bells and med balls (but not dynamax). The pull up bars are part of a crossover machine and strangly enough I find it easier to knock out 20 kipping pull ups on them (they have rubberized grips) than on my static bars at home. I built a 4x4/galvanized pipe rig in the back yard that includes 2 pull up stations, a situp station and a dip station. I have a C2, a 12lb dynamax, a 35lb k-bell, buddy lee speed rope, and rouge fitness rings. My next purchase should be some bumper plates. And running, well, I live in southern GA. Mostly nice enough year round.[/quote]

SCott,

Sounds like you have a nice setup. Sorry your gym won't fix their C2 - - it's not expensive or time consuming and their refusal to repair it places one of the best fitness devices out of service...on the good side, you have your own...:)

Nice "Lynne" workout. That was a great time, even if the WOD wasn't time-oriented.

My brother and his family live in Fayetteville - - must be a couple hours to your north. GA is a beautiful place -- just humid for us fair-weather Californians.......

Have a great day!

STeve

John Scott Rezendes 04-01-2009 03:52 PM

Re: Over 50 CrossFitters Sign In
 
Steve,
Is that Fayetteville, GA or Fayetteville, NC?

Stephen R. Lampl 04-01-2009 04:12 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;556636]Steve,
Is that Fayetteville, GA or Fayetteville, NC?[/quote]

Scott,

It's Fayetteville, GA (near ATL).

Charles Pyke 04-01-2009 04:50 PM

Re: Over 50 CrossFitters Sign In
 
Feeling much better today. Slept most of yesterday afternoon and then slept in a little this morning. Was feeling better, so I got cleaned up and went to work. By noon I was feeling top notch but this early evening I am starting to feel a bit crappy again. Sleep will fix that. Two down days in a row! May not get to workout tomorrow either due to duty requirements. We'll see what happens. I usually toss my PT gear in the car in case my schedule suddenly changes.

Terry,

Since you mentioned you went to a nutrition cert (had to be cool), I am curious what, if any, diet everyone is following. I have made two stabs at the Zone diet. Zone worked, but I always felt hungry soon after eating, it's onerous tracking blocks, and it's pretty hard to maintain when deployed. I was down to 208 lbs mid-summer, but with one deployment and then the holidays, and just plain falling off the wagon, my weight has shot up significantly. I like to think that my Starting Strength routine had a little to do with the weight gain, but the size of my gut tells a different tale.

So, after doing a lot of reading, I have decided to make things simple as possible by following the crossift standard of "meat and vegetables, nuts and seeds, some fruit, little starch, no sugar". So far, so good. I'm never hungry and my weight is going down. I just simply avoid foods that will cause a significant insulin response. No counting blocks or weighing or measuring. This is an easy diet to follow.

:broc::pepper: Nutritious dancing vegetable dudes

Stephen R. Lampl 04-01-2009 09:51 PM

Re: Over 50 CrossFitters Sign In
 
Charlie,

Glad you are feeling better. When you are on deployment, what type of food is generally available?

FWIW, I think you are really wise to aim for dietary intake which limits insulin resonses - - less of the foods with high glycemic indexes. My wife is a type-2 diabetic, so we have researched, followed, participated in, and gone through countless plans, suggestions, and actual medical advice. CF standard is the way to go.

Take care! STeve

Stephen R. Lampl 04-01-2009 11:19 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090401 WEDNESDAY
[/B]
Rest Day #3 of seven. Feel my bod repairing itself slowly, though really tired. Awesome watching the rest of you "Go For It!"
[/I]

John Scott Rezendes 04-02-2009 07:50 AM

Re: Over 50 CrossFitters Sign In
 
Well, I should have heeded my own advise. My left side lat (maybe serratus) has been bothersome the last couple of weeks but I generally warm up well and last friday I got a massage, which helped alot. Today I intended to do the 21-15-9 Deadlifts/800m run WOD. Did a nice warm up and did some light deads (95-115-135-155), but when I got up to 185 my left side couldn't hang with the lift so I bailed for the first time ever on a CF workout.

Already scheduled for another massage tomorrow and as soon as I push send on this post I'm buying a foam roller somewhere off the web. Looks like I'm gonna have to do some alternate stuff for a little while. Besides the obvious, (running/biking) anybody got any ideas?

Scott

Terry Dickman 04-02-2009 08:01 AM

Re: Over 50 CrossFitters Sign In
 
Charlie,
I started out following strict Zone in Jan 09, lost 25 lbs so far and about 8-9" around my ab measured at the navel. Since the nutrition cert, I have made some tweaks to my diet and I am already feeling the difference.
I still measure blocks so I can measure my changes and how they effect my look, feel and performance. I have cut back on carb blocks and replaced them with fat blocks. I finally got off the crack (starches and sugars), so I don't eat any wheat or foods with gluten, never was a soda drinker so water, coffee and ice tea are it. I do have a glass of wine or beer every now and then.

[B]WOD 4-1-09[/B]
"Nicole"
Complete as many rounds as possible in 20 min. of:
400m Run
Max Reps Pull-ups

My rounds - 6.5 rx'd
pull-ups 14,9,10,11,12,10=66
* sure seemed hot today, was only 80 deg

Mark Ervi 04-02-2009 08:15 AM

Re: Over 50 CrossFitters Sign In
 
Yesterday, did 5 rounds of 30 sit-ups (on floor) and 25 back extensions (45 degree Roman chair) for time.
My time: 16:11

Today I am taking a rest day because I stayed up late last night trying to resolve a computer problem and could not get myself out of bed and to the gym early this morning.

Terry-
There is something wrong with your garage. See my avatar for help fixing it.

I am envious of your Zone discipline.

...and that garage.

Stephen R. Lampl 04-02-2009 03:50 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;557094]Well, I should have heeded my own advise. My left side lat (maybe serratus) has been bothersome the last couple of weeks but I generally warm up well and last friday I got a massage, which helped alot. Today I intended to do the 21-15-9 Deadlifts/800m run WOD. Did a nice warm up and did some light deads (95-115-135-155), but when I got up to 185 my left side couldn't hang with the lift so I bailed for the first time ever on a CF workout.

Already scheduled for another massage tomorrow and as soon as I push send on this post I'm buying a foam roller somewhere off the web. Looks like I'm gonna have to do some alternate stuff for a little while. Besides the obvious, (running/biking) anybody got any ideas?

Scott[/quote]

Scott,

Nothing wrong for having bailed on the WOD. You did the reasonable thing; no sense in really tearing yourself up! Hope things heal up quickly.

Steve


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