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Old 04-07-2009, 09:01 PM   #601
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Charlie, Mark, and Terry,

Props to all of you today - - lots of weight going up! Awesome job on the PRs Charlie and Terry....

Mark - - Killer WOD you did today.

I don't think Mark will mind if I jump in here - - AMRAP = "As many rounds as possible" (generally has a time posted with it).

Take care, guys!

Steve
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Old 04-08-2009, 03:45 PM   #602
Charles Pyke
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Re: Over 50 CrossFitters Sign In

Run 5 K

WU: pseudo-CF WU

Time - 31:53.3

Measured w/ GPS and car. So route is at least 5K. May be a bit more, but close enough. Lots of long steady grades here and constant wind. I haven't run in a good bit, so I am okay with the time. It'll get better soon enough. Finally, a sunny warmer day (62F). I am still somewhat sore and tired from the last two days WODs. Down day tomorrow and I need it.
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Old 04-08-2009, 08:26 PM   #603
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Today
5 rounds of
21x95 lbs. back squats
21 pull-ups
21 push-ups
My time: 41:23
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56/m/200
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Old 04-08-2009, 10:19 PM   #604
Terry Dickman
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Re: Over 50 CrossFitters Sign In

Wednesday 090408
Run 5 K
My time 27:19 (PR)
Need new running shoes, got blisters on both feet outside of arches.
Ran in these shoes for about a year and that's never happened, but have never ran that hard for 5k either, ordered some New Balance 993's tonight.
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Old 04-09-2009, 10:17 AM   #605
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Terry-
Congrats on the 5K PR.

I used to run with New Balance 992's for years. They make a good shoe.

I am hungry for a good run, but have got some kind of chronic problem with my calf. It keeps tightening up when I run. I do not know when I will run again. The good news is I can squat without a problem. Just no running.

Today is a rest day for me.
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Old 04-09-2009, 11:09 AM   #606
John Scott Rezendes
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Re: Over 50 CrossFitters Sign In

Terry, Congrats as well on the 5k PR. I usually buy new running shoes every 6months whether I need them or not. Don't know if it's true or not but I believe the rubber and soles break down pretty quickly whether you're running sub 5's or plodding along at 12. I feel your pain as well with the cholesterol. Seems like as soon as I hit 50 the doc put me on simvastatin. The script sat in my pantry for 2 months before I started taking them. Like you I don't relish putting extra chemicals in my body (hmmm, seems I didn't mind so much back in the 70's) and like you I have what might be characterized as a nearly unreasonable belief that diet and exercise can beat just about anything. Hang in there.

Charlie, Yup, Agreed, I'm already formulating my post-surgery Starting Strength recovery plan. While I enjoy Coach Ripptoes down-to-earth writing style, the technical explanations are insomniac fodder. And I forgot to tell you my anesthesia plan for our garage surgery: a leather strap to bite on and some single malt scotch. You may want a few shots as well if it'll make your aim any better, oh, and ear plugs if the strap don't work.

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick (http://thestick.com/index.cfm) and lots of calf stretching. A really good article on stretching the calf can be found at: http://sanfranciscoCrossFit.blogspot...tight-bro.html
both sites are WFS

Anyway, I finally made it to the gym after a self-imposed 7 day exile to let my lat/serratus heal up. I did 3xCFWU taking the pull-ups and pushups carefully. Then I hit the C2 for some CFE as follow:

10x 250m with 20 seconds rest between intervals
1- 1:05
2- 1:06
3- 1:08
4- 1:09
5- 1:08
6- 1:10
7- 1:09
8- 1:10
9- 1:10
10-1:08

The back felt pretty good and I broke a sweat so I did 4x5 overhead squats with just the bar until I started tightening up
Now's my chance to use my new foam roller that arrived yesterday.
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Old 04-09-2009, 11:14 AM   #607
John Scott Rezendes
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Re: Over 50 CrossFitters Sign In

uhhh, sorry the link was messed up I think. Try http://sanfranciscocrossfit.blogspot...tight-bro.html WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc
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Old 04-09-2009, 03:22 PM   #608
Terry Dickman
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick (http://thestick.com/index.cfm) and lots of calf stretching. A really good article on stretching the calf can be found at: http://sanfranciscoCrossFit.blogspot...tight-bro.html
both sites are WFS

Hey Scott,
Thanks for that info. I did order the Sprinters stick and have been using it. I think it works great. My wife thought a rolling pin would have been less expensive Can't believe my shoes arrived today already from Zappos. When you have that single malt take a shot of Glenmorangie for me, thats my favorite
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Last edited by Terry Dickman : 04-09-2009 at 03:26 PM.
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Old 04-09-2009, 08:03 PM   #609
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
uhhh, sorry the link was messed up I think. Try http://sanfranciscoCrossFit.blogspot...tight-bro.html WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc
Scott,

Thanks for posting the link. I'm still nursing my stubborn R/Achilles.
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Old 04-09-2009, 10:42 PM   #610
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

090408 WEDNESDAY

REST DAY.


090409 THURSDAY

Took good friend (who wasn't supposed to drive long distances) to out of town medical appointment. No chance for workout today.
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