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Old 08-08-2009, 02:54 PM   #1561
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Today

Same WU - 2 rounds

WOD: Deadlifts 5-5-5-5-5

94-114-134-154-164 (#)

Salad count this week: 3 (after this one)

------------------------

To add my 2 cents to the nutrition habits and the whiner's table...

I did a 5 week strict paleo/no alcohol back in Feb. I had few mood effects from changing my diet and dropping the last of the grain carbs , probably because I already normally like to eat high fat/low grain. I had a noticable drop in pure strength and a slight increase in metcon scores. I also dropped BF so much so fast that I looked like a "wirey old dude". I naturally stay around 19-20 % without monitoring diet. I felt crappy after 5 weeks but found it hard to "dirty-up " my diet again so that I could feel good. (I did eventually though). I just eat what I want now and find that my appetite and energy levels lead me to the best choices.

As far as aches and pains go, I notice that after age 45 the little niggling tendonitis aches, over-used arthritic joints and general muscle/tendon stiffness and tightness are more pronounced everyday and make it harder to want to workout. I try not to moan about it because the way to take care of it is to keep consistent I found. It takes more work to stay comfortable in an older body but I find the DOMS is much less than in a young one.
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Old 08-08-2009, 05:00 PM   #1562
Tom Rolen
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Re: Over 50 Crossfitters Sign In

My Gosh Gang Great Work Out Posts

Mark E., I envy anyone who can do a Pull Up and then to crank them out just makes me more green with envy. Nice work!

John B., I envy your met-con's, I feel the lactic acid building up just reading your posts.

Tim F., Good luck with the DL

Diane M., Congrats on the Push Ups

Today: DL 135 x5; 225 x 5; 315 x 5; 365 x 5; 405 x 5

Followed by an alternating couplet ladder.
One Arm DB Floor Press 80lb x 2, 4, 6, and 8 reps
One Arm DB Rows 100lb x 3, 6, 9, and 12 reps
Time was 15:06 min. and this was moving for me.

Gang, thanks to everyone for the posts and the inspiration.

TR
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Old 08-08-2009, 07:59 PM   #1563
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Linda K.-
I felt like I was reading something I wrote when I read your comments.

I echo:
"I just eat what I want now and find that my appetite and energy levels lead me to the best choices."

"As far as aches and pains go, I notice that after age 45 (I am now 53) the little niggling tendonitis aches, over-used arthritic joints and general muscle/tendon stiffness and tightness are more pronounced everyday and make it harder to want to workout. I try not to moan about it because the way to take care of it is to keep consistent I found."

I did not know what DOMS was?
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Old 08-08-2009, 08:16 PM   #1564
Tim Fisher
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Re: Over 50 Crossfitters Sign In

I did not make my goal but I'm please with my DL max.

workout - DL 5 X 135, 4 X 225, 3 X 315, 1 X 405, 1 X 415, fail 1 x 425
5 x 315, 5 x 315, 5 x 315
BP 135 x 20 x 3
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Old 08-08-2009, 09:17 PM   #1565
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.
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Old 08-08-2009, 09:23 PM   #1566
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Diane, nice job on the push ups.

Did the 5 X 5 dl's.

Warm up with 10 X 135

5 X 225
5 X 315
5 X 365
5 X 415 (2 X 415, then failed)
5 X 275.

Still learning the hook grip. It went better with the grip today. When the weight got heavy, the grip failed after a few reps. Finished what I could with a flat grip. No cut calluses though.
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Old 08-09-2009, 06:23 AM   #1567
Tom Girouard
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Re: Over 50 Crossfitters Sign In

Pat, Tim and Tom... monster work on the DL's. Great effort and I am envious of your brute strength.

Friday got away from me, so no workout.

Saturday went to the stairs by myself and made up a new wo. 3 rounds of the following: 3 ascents (1st one running, 2nd one taking two steps at a time and 3rd one walking) then a trail run up and down hills for about 2/3 mile. Finished in about 42 minutes. Never caught my breath the whole time. I thought the stair running would get me, but the doubles actually felt harder. Feeling it this morning. Suppose to be 97 degrees and humid here today. Not sure what I will do.
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Old 08-09-2009, 09:07 AM   #1568
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Tom Girouard View Post
Pat, Tim and Tom... monster work on the DL's. Great effort and I am envious of your brute strength.

Friday got away from me, so no workout.

Saturday went to the stairs by myself and made up a new wo. 3 rounds of the following: 3 ascents (1st one running, 2nd one taking two steps at a time and 3rd one walking) then a trail run up and down hills for about 2/3 mile. Finished in about 42 minutes. Never caught my breath the whole time. I thought the stair running would get me, but the doubles actually felt harder. Feeling it this morning. Suppose to be 97 degrees and humid here today. Not sure what I will do.
This phenomenon of being in high cardiac range and heavy breathing AND keeping up the effort is interesting. Intellectually, I know that being a better athlete requires the tolerance of pain. Funny though that sometimes the sensation just doesn't count or is bypassed. I've done some sports psychology work with a local high school cross country team and have worked on this with some the kids. Some get it and some don't. The ones who do are able to use it with their natural ability and outperform their expectations. This doesn't mean that this is not stressful---as you noted this AM. In my triathlon days if I were hurting from a hard run or bike, I'd go to the pool and do a few long kick sets with fins. This is active recovery.
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Old 08-09-2009, 10:00 AM   #1569
Jay Szerencsy
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Re: Over 50 Crossfitters Sign In

W/U 20 minutes stationary bike
Hang power clean 10x65, 10x75, 10x90, 1x115
DL 3 sets 10x135

20 minutes stationary bike
KB swing 3x10 16kg
Barbell press 3x10 #70

20 minutes pool
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Old 08-09-2009, 10:17 AM   #1570
Tom Rolen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Tim Fisher View Post
I did not make my goal but I'm please with my DL max.

workout - DL 5 X 135, 4 X 225, 3 X 315, 1 X 405, 1 X 415, fail 1 x 425
5 x 315, 5 x 315, 5 x 315
BP 135 x 20 x 3
Tim, Nice effort, based upon the weight posted you have a 425-450lb DL in you. It is just waiting to come off the floor.

TR
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