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Old 01-20-2010, 08:07 AM   #2951
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Yesterday, set out for a 5K run on the road.
At 1.5 miles my lower back began to spasm and locked up.
I ended up stopping. Did 1st mile in 8:50.
I guess the back issue was a response to the deadlifts the day before.
I iced it at home.
It is a little tender this morning, but hopefully I will go at some WOD tonight.
For the past six months I have been eating anything I want, but controlling portion size. I have also taken many more rest days than I did the previous two years. Results: a 10 pound weight gain, up to an even 200 now. I feel much fresher most days, just slower. I won't let the weight get any higher. I needed some kind of balance to all the hurt, stiffness, soreness that I was experiencing when I was working out 3 on 1 off. I look forward to re-gaining some enthusiasm for Zoning, but I am not in a rush. I like my ice cream.
I am a sinner.
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Old 01-20-2010, 10:15 AM   #2952
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Thanks everybody for commenting on the LA Times story about Dr. Light. I guess the consensus is that his taking HGH and testosterone is juicing. Seems to work for him now, though.

He does seem to eat right (5 small meals/day, mostly protein) and work out intensely (hence my reference to "basically doing Crossfit"). No dispute that helps.

For now, I'll Crossfit and eat right, and defer the question of HGH or testosterone replacement until my mid-60's.

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Old 01-20-2010, 10:16 AM   #2953
Jim Cordes
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Re: Over 50 Crossfitters Sign In

1/20 WOD.

3-3-3-3-3 Backsquats,
Followed by 2-minute max sit-ups.

165-185-195(1 only, then fail)-185-205
78.

First WOD back since Saturday's 3 WOD's at the Affiliate Challenge; I didn't think I'd need so much recovery. Probably could have slept more in between then and now. I did eat an entire pizza (minus 2 slices) on Sunday, and think that helped the recovery.

Backsquat is all in my mind. I stalled on two reps at 195, went back to 185 and powered them up, and then loaded 195 back on bar and went for it. Only afterward did I realize I had loaded 205. I suspect if I'd known I had loaded 205, the result might have been different.

Big sit-up improvement. Last time I did 60. My goal is 90 in two minutes. The bottleneck is simply speed. I have the endurance; for example, I probably could have gone a third minute at more or less the same pace. I just have to figure out how to get up and down more quickly.

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Old 01-20-2010, 10:22 AM   #2954
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
I am a sinner.
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Old 01-20-2010, 11:52 AM   #2955
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Yesterday, set out for a 5K run on the road.
At 1.5 miles my lower back began to spasm and locked up.
I ended up stopping. Did 1st mile in 8:50.
I guess the back issue was a response to the deadlifts the day before.
This has happened to me a lot over the years. I think pose running and/or keeping a real good lumbar curve when you run might alleviate post DL back strain/pain.
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Old 01-20-2010, 03:40 PM   #2956
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Mark, sorry to hear about the back problems. Back aches have a way of making most movements difficult.

Today I did a scaled version of 100120: 100 burpee pull ups. I did 50 in 11:55. Last time I did this WOD was 091130. I did 100 in 28+. That was my birthday and I decided I wasn't going to scale anything that day.

I've been following the comments on Dr. Jeffry Life. Friends, do you believe in gravity? Over time, gravity wins. It has a way with your muscles,bones, and skin. Surgery and drugs may slow thing down, but Mother Earth is going to win. Acting or performing like a 20,30, or 40 year old does not make you that age.

As for the supplements and health, that's another story. Team up with a good doc who knows a thing or two about aging. There are lots of hormones that are worth keeping at physiologically appropriate levels: insulin, melatonin, dhea, pregnenolone, thyroid, and the androgenic hormones. Good diet, exercise, and proper rest keep many of these available to us in adequate amounts for many years. Let it be a health related decision to chose the hormones and supplements that you consider. I use PubMed as a research tool to figure out what is valid or just salesmanship.

I noticed that Dr. Life is not working with Cenegenics any longer. I wondered about his history of diabetes and the use of HGH. BTW, Barry Sears was the nutritional consultant for all the Cenegenics clients at one time.
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Old 01-20-2010, 04:51 PM   #2957
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
I've been following the comments on Dr. Jeffry Life. Friends, do you believe in gravity? Over time, gravity wins. It has a way with your muscles,bones, and skin. Surgery and drugs may slow thing down, but Mother Earth is going to win. Acting or performing like a 20,30, or 40 year old does not make you that age.

As for the supplements and health, that's another story. Team up with a good doc who knows a thing or two about aging. There are lots of hormones that are worth keeping at physiologically appropriate levels: insulin, melatonin, dhea, pregnenolone, thyroid, and the androgenic hormones. Good diet, exercise, and proper rest keep many of these available to us in adequate amounts for many years. Let it be a health related decision to chose the hormones and supplements that you consider. I use PubMed as a research tool to figure out what is valid or just salesmanship.
well said, Pat!

Mark that happens to me too. I find icing & then gently stretching on the GHD - just letting my upper body hang forward - seems to help it recover.

01.20.2010-Wednesday

Warmup: Row 500, squats, shoulder warmup et al.

Strength
Thrusters: 8,8,8,8
65/75/85/95(5)


WOD
3 rounds for time of:
250 meter row
5 rounds of: 5 pull-ups, 10 push-ups, 15 squats
25:18 I didn't do that well today overall; Im not good at Cindy at all, yet she's my fave for pullups - groups of five, I can manage to do my best ones.


Day 17 of the burpee/d-u challenge
All unbroken (wonder how long THAT will last )
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Last edited by Deb Weber; 01-20-2010 at 04:56 PM..
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Old 01-20-2010, 08:21 PM   #2958
John Burch
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Re: Over 50 Crossfitters Sign In

WU stretching, squats 24 walking lunge, 7 LPullups, 17 GHD situps,
20 Back extensions Worked on DU

WOD as many Burpess in 5:00
57 Burpees rest 3:00
8 rounds of Tabata Pushup for :20 rest :10 :20 vertical jump
pushup / V jump
20 / 16
13 / 14
11 / 13
10 / 12
9 / 11
10/ 10
8 / 13

m/55/180 CrossFitChesterton

Last edited by John Burch; 01-20-2010 at 08:24 PM..
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Old 01-21-2010, 06:21 AM   #2959
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today - 01/21/10
6AM workout at CrossFit Confluence

WU: 500m row, shoulder pass-throughs, Sampson stretch, PVC OHS, back extensions, sit-ups

WOD:
*For Time

Row 1000m
Followed by 10 Rounds of
5 Pull ups
10 Push Ups
15 Squats

18:33

jumping pull-ups
regular and knee push-ups (arghh!)
squats were cake

Wasted as much as a minute having a fitness tantrum because I couldn’t complete the regular push-ups chest to mat. Patrick was saying, “Knees! Knees!” but I HATE knee push-ups. Unfortunately, the mat is about 1 inch too low for my capabilities. Shoot.

Post WOD:
3 rounds of
10 unilateral dumbbell thrusters – 10# ea arm
10 one-legged squats to 20″ box ea leg

Would have been a good workout if not for those stinkin’ push-ups.
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Old 01-21-2010, 07:47 AM   #2960
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Yesterday
50 pull-ups in 10:14
Then 4 rounds 25 kettlebell swings w/35lb. kettlebell. 1 min. rest between rounds.
Tried to do some squats and my back started twinging.
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