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Old 12-31-2009, 08:18 AM   #2771
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Gotta be 50 to be in the Masters Division? 45? Apply a handicap by age?
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Old 12-31-2009, 08:25 AM   #2772
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Gotta be 50 to be in the Masters Division? 45? Apply a handicap by age?
Oops, Sorry John, remember your'e not lucky enough to have turned the Big Five Oh yet. How about a comp among the thread?
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Old 12-31-2009, 09:17 AM   #2773
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Hey Jeff,
MEBB - is Coach Michael Rutherford's Max Effort Black Box
his blog link is here. WFS http://www.coachrut.blogspot.com/
Danny Lehr my partner and one of our trainers attended one of his Seminars at Catalyst Athletics. So he is doing my programming, great stuff.

There is a post on Dutch Lowy's Blog that explains your question much better than I can. I pasted his post below, you can also read it here.
WFS http://www.dutchlowy.com/2009/05/07/mebb-vs-cfsb/

Post from Dutch Lowy's Blog
I got a question from Dave yesterday about MEBB vs CFSB. I can always count on him to come up with something i haven’t thought about yet. Thank You. I thought this may interest ya’ll so here it is.

I was reading through some old articles this weekend (Coach Rutherford’s MEBB, Robb Wolf’s two on Power Bias) and it got me wondering what you thought of the MEBB vs. Jeff Martin’s Strength Bias program. Do you like one construct better than the other? Or do they both have different strengths? I guess I was just wanted to know what your thoughts about the two programs are.

I like the theory behind both programs (MEBB and CFSB). They both want you to get strong while not loosing your conditioning. Strength is not at odds with conditioning so i like how they are treated with these programs.

CFSB has a set rep scheme at either 3 or 5 reps for the first 5 weeks then you work for a 1rm on week 6 then back off and start over at week 8. It recommends limited movements which i think may blunt your progress. (squat, press, fs, deadlift)

MEBB takes a different approach. It allows for many more variations of both movements and rep schemes. It also does something that the CFSB doesnt do. It includes the olympic lifts. They are a big part of CF and of utmost importance when you are talking about developing useful power. Who cares if you can squat 700 lbs if you can’t sprint 40m. Have you ever seen an o-lifter sprint or box jump? Amazing!

I also like that Rutman includes some posterior chain work.
CFSB doesn’t really need to because of the consistent work with the deadlift and low bar back squat.

Which is better?
It totally depends on your exposure to CF and the lifts. In the CFSB article they discuss the need to be proficient in the movements prescribed. This is also true for MEBB. You can’t flourish if your squat sucks…in either program. So as CFSB suggests take your time to learn the lifts. Find someone that knows them and pay them to teach you. It is worth it. There is nothing better than hands on coaching.

Learn the snatch and Clean and Jerk and you will be a better athlete for it.
If i were to take one of the two programs…There is no doubt MEBB would be better.

I do a hybrid program with some influence from Max and Rutman. I like the o-lifts first for explosive power. I usually do some varient of them in my training before anything else. This is followed by a strength move (squat, press, dead, ohs…) for a higher rep count. I think it is important for Crossfitters to be able to move relatively heavy loads at relatively high reps (10-20 reps). I will finsish that off with 2 or 3 sets of 3 or 4 reps. All of this will usually be followed by some short metcon such as CFSB and MEBB prescribe.
I love Robb’s stuff and usually incorporate it into metcons
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Old 12-31-2009, 09:26 AM   #2774
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

Some really good stuff here, guys!

And I agree that rowing sucks! I did 2000m today in 9:07.9. And then I did some deadlifts. Did not hit my PR. We've been doing metrics the past two weeks so we can compare stuff after the gym's Paleo Challenge (only 30 days). Rowing was about all I could do today 'cause my body is so beat up!

Tomorrow is rest day. Really looking forward to that and some clean eating.
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Old 12-31-2009, 11:55 AM   #2775
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Where are the Resolutions on this thread?!

I'll go first:

- Lose another 8 pounds (200)
- Dead-lift 2x my weight (400- DUH!)
- Rear squat 315
- shoulder press 185 (CF total 900)
- bench press 275
- Cindy 20 rounds
- 10 dead-hang pullups
- Master kipping pullup
- OHS 135
- Total cholesterol under 240 w/o statins (high HDL)
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Old 12-31-2009, 12:11 PM   #2776
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Where are the Resolutions on this thread?!

I'll go first:

- Lose another 8 pounds (200)
- Dead-lift 2x my weight (400- DUH!)
- Rear squat 315
- shoulder press 185 (CF total 900)
- bench press 275
- Cindy 20 rounds
- 10 dead-hang pullups
- Master kipping pullup
- OHS 135
- Total cholesterol under 240 w/o statins (high HDL)
I'll play.

* Deadlift 2x bodyweight (310#-320#)
* Clean and jerk bodyweight (155#-160#)
* And the biggie: 48 straight pull-ups on or before 6/7/2010, my 48th birthday.
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Old 12-31-2009, 01:49 PM   #2777
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Today
Modified “Angie”
50 pulll-ups (9:55)
100 push-ups (10:44)
100 sit-ups (6:40)
100 squats (5:00)
For time
My time: 32:24
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Old 12-31-2009, 03:48 PM   #2778
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

12-31-09
Supposed to be a rest day, and yet once again I was drawn outside by the beautiful weather...65-ish and sunny. So, I went to the track, walked 1.25 miles and ran 1.25 miles. Every running step was torture but my plan is to get to 3 miles and if it just sucks too bad I'll hang up my running shoes and wait for that robotic knee surgery the futurists are always talking about. Did 6 x 100 m sprints barefoot (sprint? Ha! almost ashamed to qualify them as sprints) then went to the pool where I swam 500m in 12:37 and did 8x25m (swimming) sprints with 25 seconds of rest between each effort.

Resolutions? Hell, I resolve not to kill my kids before their mother gets back from Iraq. That, to me, spells SUCCESS in 2010. Other than that I want to re-tile the bathroom and do so much crossfit and paleo that I'm ripped like a movie ticket by October. I'm just a simple man....
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Old 01-01-2010, 04:24 AM   #2779
Paul Manfre
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Re: Over 50 Crossfitters Sign In

Happy New Year!!
I have never been big on resolutions in the past but this year I do have a few and all are Crossfit related. Without going into a long list my goal is by this time next year or hopefully sooner I want to be able to do ALL the main site WOD's as RX'd. I don't have to be fast but I want to finish them all. If I accomplish this the second should be easy? I want to be 175# again. And my last one which will make the other 2 much more attainable I want to open a Crossfit Box in my area.
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Old 01-01-2010, 07:16 AM   #2780
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Terry, Thanks for posting all that. I'll check out those links.


Thursday, 12/31/09 (also my Son's 11th birthday)

WU basic stuff at the box

Strength Snatch Grip Deadlifts 5x-5, 135, 135, 155, 175, 175

Metcon (Cindy like) 20x, on the minute, 5 pullups, 10 pushups, 15 squats

I've got to give some thoughts to CF goals. My bandwidth for goals lately has been filled with work and family related stuff. I like the "All WODS Rx" and some benchmarks like Jim mentioned, DL 2x BW, Clean and Jerk 1x BW. I haven't been running much so I like to get a few short races in this year. The Warrior Dash looks fun.

Happy New Year everyone.

Jeff
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