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Old 01-26-2010, 05:37 AM   #2991
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Sunday, Rest

Monday,

Strength
Power Clean, Full Clean 1x; 65#, 85, 75, 75, 75

WOD

Overhead Squats, Pull-up - Chest To Bars

7 rounds for time of:
7 Overhead Squats #65
7 Pull-up - Chest To Bars

8:27

I didn't realize (didn't look in the log) that we did this back in early Nov. I did it at 12:47 but used a 95# OHS. Average power output a little down since last workout. That's consistent with how I feel. Recovery lately has been slow. Still feel a bit sore by the next workout. Diet maybe? Sleep? Not sure.

Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?

Jeff
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Old 01-26-2010, 06:25 AM   #2992
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jeff Kilinski View Post
Recovery lately has been slow. Still feel a bit sore by the next workout. Diet maybe? Sleep? Not sure.

Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?

Jeff
Hey man,

Great question. I find the following really helps me when I'm feeling rundown/overtrained:

- eat really well, lots of protein (meat)
- no alcohol
- take a couple of grams of fish oil, some 5-HTP and/or 1/2 to 1 milligram of melatonin before bed
- get to bed early with a book (I am currently reading Primal Mind, Primal Body by Nora GedGauddas)
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Old 01-26-2010, 07:29 AM   #2993
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

.6 mile bike
6 rounds of run 300 meters at 3/4 pace
.6 mile bike

Assorted pushups, parallel bar dips and pullups.

55/65/220/3261
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Old 01-26-2010, 08:01 AM   #2994
Tim Fisher
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Re: Over 50 Crossfitters Sign In

1/25/10
Warmup - 25 squats, 15 55lb db swings, 15 45lb DL, 10 135lb DL
wod - 5 rounds 15,13,11,9,7 225lb DL and pushups
bike - 22 min.
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Last edited by Tim Fisher; 01-26-2010 at 08:24 AM..
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Old 01-26-2010, 05:37 PM   #2995
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?
In the AM I have BCAA & Glutamine, Glucosamine, Echinacea & Fish Oil. Post WOD (if its weights) I have Glutamine & BCAAs in my protein drink.

01.26.2010-Tuesday

Warmup: Row, situps, pushups, squats, pullups, shoulder mobility, dip work

Strength:
Back Squat: 8,8,8,8
75/85/95/105 (still taking it easy b/c of the back, all good below parallel reps knees out - back is fatigued - but no "injury" pain).

WOD
4 rounds for time of:
25 calories - rower
25 push-ups
25 back extensions
15:xx - pretty much 16. Sucked today but I felt really good. Wasnt even a strength issue, the rower just kills me! Can't wait till its warm and we actually start running again. Need to work on endurance.


DAY 23 of the burpee/d-u challenge
both unbroken today
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Old 01-26-2010, 06:20 PM   #2996
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today - 01/26/10
Noon workout at CrossFit Confluence

4 rounds for time of
Row 500m
50 squats

I thought I had this nailed! Rowing and squats! Two things I really like. What could go wrong?!?

I was starving at 11:00 so I ate my normal post-noon workout meal. What a stupid idea. After one round I was nauseous and during the round-two row I had to stop to keep from summoning Pukie. I finished round two and then went from nausea to stomach cramps. I kept stopping and going and finally finished in a pitiful 22:something. Not my finest moment, but at least I didn't quit. About two blocks from the box I had to pull the car over. That was a first for me. Ick.
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Old 01-26-2010, 06:53 PM   #2997
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

1-26-10

Recovery? Fish oil and Massage (at least 60 minute deep tissue once a month..also use massage sticks and foam roller).

I couldn't get to the gym today so I did the deck-o-cards WO again, this time though hearts=pushups, clubs=abmat butterfly situps, diamonds=#35 goblet squats, spades=#20 KB press, (J=11 reps, Q=12, K=13, Ace=15 and Jokers=10 burpees (thanks Diane). Between keeping my 4 year old from crushing his little toes with the #5kb and fighting him for the abmat we finished in a terribly slow 35:30.3 but had a great time doing it. Ever tried to teach a 4 year old how to do a squat?
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Old 01-26-2010, 08:16 PM   #2998
John Burch
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Re: Over 50 Crossfitters Sign In

I am on a 3 on 1 off 2 on 1 off but it seems I always end up doing some type of work maybe just pushups or pullups or I work on the OLYs, I do feel the fish oil is something that helps in a lot of areas and I try to eat clean a Zone Paleo combo.

CFCWU

CJ practice
WB shots for total 35 for me
WOD
10-1 Pullup
1-10 pushpress @ 135#
I made it into the 8th round of pushpress 135# and had to back it down half way through to 115# finished in 16:08

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Old 01-26-2010, 10:18 PM   #2999
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100126 TUESDAY
Back at CrossFit Sonora! Yay....

Warm up:
Row 500m (1:54)
25 Shoulder Pass Throughs
3 X each of the following:
15 pull ups (5)
15 ring dips/bar dips (5)
15 knees to elbows (5)
L-sit practice (5)

WOD: Back Squat 5,5,3,3,2,2,1,1.
5 X 45# (empty bar) for quasi-warm up.
5 X 95 X 2
3 X 115 X 2
2 X 135 X 2
1 X 155
1 X 165
Satisfied with this as a new starting point after four months away from workouts. Really need to take things slowly and carefully though I want to jump right in full bore........

Greetings Everyone!
I'll try to catch back up soon. Blessings to you all!
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Old 01-27-2010, 05:51 AM   #3000
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Rest Day

Stephen!! So good to have you back.
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