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Old 02-11-2010, 07:35 AM   #3131
John Jaeckel
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Re: Over 50 Crossfitters Sign In

02/11/10:

WARMUPó
Bike
20 pushups
30 flutter kicks (4-count)

WODó

60 pushups
50 ring body rows
40 situps
30 squats
20 ring dips
10 box jumps
5 burpees

14:21

(I HATE working out in the AM before work, especially after waking up at 4:45 AM)
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Old 02-11-2010, 07:56 AM   #3132
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Just registered for the Level I Cert. in Ann Arbor May 8 and 9. Hope to see some of you there.

Lemme know if you're coming, that's my old stomping ground and energy permitting, we can go grab a meal or a beverage.
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Old 02-11-2010, 10:55 AM   #3133
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
And just to be a contrarian, Louie Simmons (Westside Barbell) says trained properly, your BS should be more than your DL. Don't ask me how or why, but the man does know his stuff.
Yeah I agree, Louie and Dave Tate know their stuff (about power lifting). And you are right, looks like most power lifters have BS close to their deadlift, but even Louie's max BS is close but still less than his DL, but only by 70lbs.

I checked US power lifters rankings, interesting the bigger guys typicaly BS more than they DL (like Louie says). But the smaller weight classes their DLs are slightly more. Man these guys are strong (WFS) http://www.usapowerlifting.com/newsl...7/men_open.pdf

If you look at the top 5 finishers stats in the CF 2009 games, the big guys are the only ones close to have a BS but they are less than their DL. Mikko Salo's DL is 230kg and his BS is 180kg. IMHO just depends what you want to be good at, if your good at CrossFit it's hard to specialize. I don't think you can apply what Louie says about "properly trained" to your avg. CFer, but certainly to a power lifter.
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Old 02-11-2010, 12:00 PM   #3134
John Jaeckel
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Re: Over 50 Crossfitters Sign In

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Originally Posted by Terry Dickman View Post
I don't think you can apply what Louie says about "properly trained" to your avg. CFer, but certainly to a power lifter.
Totally agree.

Intuitively, seems like you ought to be able to handle a bigger dead than BS, because of the involvement of the upper back.

I will say though, from dealing with a very sore/wonky lower back recently, it can be a lot easier to start a heavy weight up when it's on your back versus on the floor.

BTW, Terry, have you seen that contraption they have at WSB: a wooden barbell with k-bells hung by rope from each end? Guys who can bench press 350+ struggling with 90 pounds (because it's so unstable). Great stuff!

The guy who was training me at Rogue picks up a lot of stuff from Louie, and he is hard-core.
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Old 02-11-2010, 01:37 PM   #3135
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

John, Terry...Outstanding discussion re: DL v BS ratios. I don't aspire to be big, but I do aspire to be strong; that said I think I'll shoot for a BS that's equal to my DL ('cause right now my DL beats the pants off my BS). Once I get there, I'll re-evaluate.

2-11-10
WU: walk 1 mile/run 1 mile/Ring pushups/60 second planks/#20 WB overhead step ups/supine #20 WB toss/C2 2k=9.05.5

WOD: AMRAP 20 minutes of
5 x #185 DL (BW)
10 x #75 PP
15 x #20 WB shots
6 rounds +5DL+10PP+5WB
finished off with 3 miles on the bike
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Old 02-11-2010, 03:52 PM   #3136
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
John, Terry I think I'll shoot for a BS that's equal to my DL
That's a good goal, I would love to do that too, not sure if I can BS 450lbs though. Gonna have to check to check out the box squat training.

John, I haven't seen that contraption but I will definitely check it out. Thx
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Old 02-11-2010, 08:19 PM   #3137
Tim Fisher
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Re: Over 50 Crossfitters Sign In

hang cleans 135# 10x5
db swings 15,13,11,10,10 @ 55,60,65,70,75#
10 L hangs - 10 seconds each
20 min. bike
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Old 02-12-2010, 05:41 AM   #3138
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Life's been getting in the way of Crossfitting. Between travel, snow, traveling in the snow, I've missed a few days.

Thursday,
Push Press 2-2-2-2, 115#, 125, 135, 145

Air Force WOD, 65# 13:42 One of the worse WODs around.

Jeff
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Old 02-12-2010, 06:44 AM   #3139
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

Thanks Jim (aka The Claw)!

2/12/10

3 rounds
10 power cleans (95 lbs.)
10 burpees

5:12

Another burpee or two would have summoned Pukey.

56/68/219
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Old 02-12-2010, 10:42 AM   #3140
Jim Cordes
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Re: Over 50 Crossfitters Sign In

2/12 WOD.

10-9-8-7-6-5-4-3-2-1
Deadlifts (#225)
Weighted Sit ups (#25)
15:50

Considered doing deads at #245 (#275 was Rx'd), but it was a lot to get it off the ground once. (Malzone was pretty convinced that #225 was a good weight for me and discouraged #245.) My back still tends to round, so I need to focus on keeping my chest more up when setting up. Deads were hard, as they should be, but I was able to chug through this one with minimal rest. All in all, this was a fun WOD! I was very pleased with my effort and my results. #25 weighted sit-ups weren't the obstacle I feared.

The Claw

PS. On the deadlift - back squat ratio issue, my BS is 79% of my DL. (#225 to #285) My Elite Goals are at a 75% ratio. (#240 to #320)
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