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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Stephen R. Lampl 02-03-2009 09:08 PM

Re: Over 50 CrossFitters Sign In
 
Hi Terry,

Sent you a PM...

Diane Dennis 02-04-2009 04:02 PM

Re: Over 50 CrossFitters Sign In
 
Rest Day

Good thing because my little lat-pull has turned into something worse - pain radiating through my back and ribs and it hurts to breath. Saw a doc at work who thinks I may have ripped cartilage away from my rib cage. Haven't had an x-ray but I just don't see how a frickin' farmer's walk could have done something like that. Taking ibuprofen and gritting my teeth.

Stephen R. Lampl 02-04-2009 04:41 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;511067]Rest Day

Good thing because my little lat-pull has turned into something worse - pain radiating through my back and ribs and it hurts to breath. Saw a doc at work who thinks I may have ripped cartilage away from my rib cage. Haven't had an x-ray but I just don't see how a frickin' farmer's walk could have done something like that. Taking ibuprofen and gritting my teeth.[/quote]

Gosh, Diane. I'm so sorry to hear that.

I'm not much of an "anatomist" (is that right?) but something sounds off with your Dr.'s explanation, IMHO. The rib cartilage(s) are located primarily at their attachment points in your back and at the sternum. Over on your side, where your lats are located, you just have the intercostal muscles. I may be wrong and there may also be cartilage there, but I don't think so. Which leads me to wonder if you haven't torn one of the intercostal muscles. Have your injury checked out thoroughly - - you don't want to end up with a case of rhabdomyolisis. Everything you describe leads me to believe that is a possibility. Definitely have your Dr. take an x-ray or perhaps contemplate seeing a thoracic specialist/surgeon.

I guess we're at the age where some of our injuries don't make sense.....like how could I get a level-1 (or grade 1) hamstring tear doing good mornings with a piece of PVC? Sheesh!!!

Best wishes for a speedy recovery (and hopefully a pain-free one)!

Mark Ervi 02-04-2009 08:41 PM

Re: Over 50 CrossFitters Sign In
 
I hate the injuries. I started this thread hoping Over 50 Crossfitters would exchange info on workouts and be examples for how to avoid injury as Over-50 Crossfitters. I think we have pumped each other to work harder, but not necessarily smarter, and have thus all gotten hurt in recent weeks. Just my wordy way of saying, "BE CAREFUL". Have fun and do not get hurt. Diane, whatever you have done, I wish you a quick recovery. I know the misery of injury, yuk.

Stephen R. Lampl 02-04-2009 09:30 PM

Re: Over 50 CrossFitters Sign In
 
[B][I]WEDNESDAY 090204

Warm-up:
Elliptical Trainer: [/I][/B][I]10:00 / L3 / 90 RPM / 2.5 mi / HR = 106
[B]CFWU X 2.[/B] Added leg swings - -front to back / side to side 10 X 2 each, plus shoulder dislocates, trunk rotations, and body circles. Took it [B]very easy[/B] with the GHD sit-ups, did not go for full extension (touching the floor) and did reps [B]slowly[/B]. No problems...
[B]Jump Rope singles: 100 x 3
Double under practice: [/B]10:00. [B]Got 3 in a row, then 2 more. [/B](J,J, DU, J, J, DU). Most were J, J, Trip......Still have not found a way to keep the rope going after each DU.

[B]WOD: "Nicole"
AMRAP in 20 minutes
400m Run
Max Reps Pull-ups

Got 5 full rounds plus 90m run. Pullups were 4, 3, 5, 3, 3, = 18.
[/B]My pull-ups [B]SUCKED[/B]. New pull-up bar at the globo. It's too close to the wall for my "improper" kipping style, so all the pull-ups were kinda "quasi-kipped" / hanging. The runs felt good - - this is the farthest I've run thus far since my injury, so I am still taking it easy....2:24 per 400m.[/I]

Stephen R. Lampl 02-04-2009 09:35 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;511285]I hate the injuries. I started this thread hoping Over 50 CrossFitters would exchange info on workouts and be examples for how to avoid injury as Over-50 CrossFitters. I think we have pumped each other to work harder, but not necessarily smarter, and have thus all gotten hurt in recent weeks. Just my wordy way of saying, "BE CAREFUL". Have fun and do not get hurt. Diane, whatever you have done, I wish you a quick recovery. I know the misery of injury, yuk.[/quote]

Mark,

Man, do I hear you. I've found my workouts to be a question of balancing just how hard I can push myself with the possibility of injury. Like my pulling a hip flexor yesterday doing GHD sit-ups with full ROM. I guess I felt so good I lost focus and was moving too quickly for such an eccentric movement, so when the "pull" changed to actively moving my upper torso back up, the muscle pulled. Makes me apprehensive about going for a CFT, especially since my back squat form sucks. So I guess I'll just wait until I become a pro at lifting an empty bar and then add some weight.

Take care!

Terry Dickman 02-04-2009 10:21 PM

Re: Over 50 CrossFitters Sign In
 
Diane, really sorry to hear about your injury. Hope you heal quickly.
I agree with everyone that inurys suck, especially at our age. Mark makes a good point about working out smarter. I haven't had an injury in a while so guess I am the lucky one. I do recall some of my past inuries and it was always when I was doing something dumb, like not warming up properly or trying to do something beyond my capabilty (i.e trying to keep up with someone else with more skill or someone more fit). I have been injured plenty of times and have learned its OK work hard but stay within my own limits.

Check out this article [url]http://library.CrossFit.com/premium/pdf/33_05_working_wounded.pdf[/url] (wfs)

WOD 2-4-09
For time:

400m Barbell Overhead Walk 95 lbs

*To rest you must stop walking and stand with the bar on your shoulders, in the rack position or in the hang position. For every time that you put your bar down on the ground you will have 10 push-ups to do. Push-ups will be done at the end of the 400m walk and will need to be completed before your time is stopped.*

My time 12:38 - 10 pushups
I really under estimated this workout. Need to lock out better and keep weight back next time.

Stephen R. Lampl 02-05-2009 02:34 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;511338]Diane, really sorry to hear about your injury. Hope you heal quickly.
I agree with everyone that inurys suck, especially at our age. Mark makes a good point about working out smarter. I haven't had an injury in a while so guess I am the lucky one. I do recall some of my past inuries and it was always when I was doing something dumb, like not warming up properly or trying to do something beyond my capabilty (i.e trying to keep up with someone else with more skill or someone more fit). I have been injured plenty of times and have learned its OK work hard but stay within my own limits.

Check out this article [URL]http://library.CrossFit.com/premium/pdf/33_05_working_wounded.pdf[/URL] (wfs)

WOD 2-4-09
For time:

400m Barbell Overhead Walk 95 lbs

*To rest you must stop walking and stand with the bar on your shoulders, in the rack position or in the hang position. For every time that you put your bar down on the ground you will have 10 push-ups to do. Push-ups will be done at the end of the 400m walk and will need to be completed before your time is stopped.*

My time 12:38 - 10 pushups
I really under estimated this workout. Need to lock out better and keep weight back next time.[/quote]

Hey Terry,

Thanks for posting the great article!

You are a beast! :pepper: I can't imagine walking a quarter mile with 95# over my head. Great job!

Stephen R. Lampl 02-05-2009 02:50 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D[/I]

Mark Ervi 02-05-2009 03:44 PM

Re: Over 50 CrossFitters Sign In
 
CFWUx3 w/assisted dips and 5 minutes on treadmill

Did modified version of main site WOD
I did 5 rounds of
25 dumbell swings w/45lb. dumbbell
25 sit-ups on the floor
25 back extensions
25 KTE

My time: 39:09 (Same WOD Took me 46:16 in May 2008 w/40lb. dumbell on the swings. The KTE's kill me)


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