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Old 01-16-2017, 01:06 PM   #12071
Jan Hedman
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Re: Over 50 Crossfitters Sign In

January 14:
Foamroll and strech
Floor press:
10reps/12kg x 4 sets
5/24kg Kettlebells x 4sets
5/32kg Kb x 3 sets
Db alternate upright row:
10/12kg x 10sets
Mob+Strech

Today:
Db one arm snatch:
10/6kg 30/6kg
100/ 12kg
SquatUpright row (Bill i think these are those SDHP, i just call then different)
10/24kg 5/32kg as warmup, then:
EMOM
10/24kg each other minute 5/32kg
20min
Hanging leg raise 2x15reps

Cliff, that marathon is going to be awsome...and hard...good luck!
Maybe i'll row my first ever half marathon that day
Sorry about the loss of your friend - horrible how fast everything can change.
You have a good slogan!
My oldest son is very much into Parkour and he and his best buddy did a video in 2013
https://youtu.be/Zq2AXmaN6fo
(can not be seen on mobile devices) The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die
https://youtu.be/GC63HGcsfEg
it suits your slogan good!
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Old 01-16-2017, 01:07 PM   #12072
Jan Hedman
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Re: Over 50 Crossfitters Sign In

January 14:
Foamroll and strech
Floor press:
10reps/12kg x 4 sets
5/24kg Kettlebells x 4sets
5/32kg Kb x 3 sets
Db alternate upright row:
10/12kg x 10sets
Mob+Strech

Today:
Db one arm snatch:
10/6kg 30/6kg
100/ 12kg
SquatUpright row (Bill i think these are those SDHP, i just call then different)
10/24kg 5/32kg as warmup, then:
EMOM
10/24kg each other minute 5/32kg
20min
Hanging leg raise 2x15reps

Cliff, that marathon is going to be awsome...and hard...good luck!
Maybe i'll row my first ever half marathon that day
Sorry about the loss of your friend - horrible how fast everything can change.
You have a good slogan!
My oldest son is very much into Parkour and he and his best buddy did a video in 2013
https://youtu.be/Zq2AXmaN6fo
(can not be seen on mobile devices)
The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die
https://youtu.be/GC63HGcsfEg
it suits your slogan good!
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Old 01-16-2017, 06:05 PM   #12073
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, I am so sorry to hear about your loss! Your friend sounds like a great guy! Your slogan sounds like an awesome way to remember him! L'chaim!

Jan, SDHPs are Sumo Dead lift High Pulls

Great work guys!

1 mi dogwalk
10 Burpees (yay! Burpees!!)
10 Pull ups
Back Squats:
5 @ 215#
3 @ 240#
22 @ 270#
5x10 @ 140
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Old 01-16-2017, 07:26 PM   #12074
Alden Hingle
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Location: Colorado Springs  CO
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Re: Over 50 Crossfitters Sign In

@Cliff - Sorry to hear about the loss of your friend. Yes, staying away from the hospital is the best thing any of us can do at our age. I lost an employee who survived open heart surgery but died from a skin infection he got in the hospital.

Happy New Year, everyone. I've been laying low. I tweaked my back around New Years Day and had to take it easy for a while to ensure I would be able to ski on the planned start date of our ski vacation. The good news is that the back settled down and I was able to start skiing on 9 Jan.

Week 1 - 6 days of skiing; 2 days at Breckenridge, 4 days at Keystone. Took three days of lessons at Keystone and got moved up to level 7 (expert skier). Getting moved up from level 6 was the easy part. The next "promotion" will take a while; there will be a lot of improvement needed to move up to the next level. Skiing the bumps on black slopes is a great way to understand just how much work I need.
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Old 01-16-2017, 08:11 PM   #12075
Cliff Miller
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Re: Over 50 Crossfitters Sign In

thanks guys.....i said to my wife on the way to the service "i guess we will better start getting ready to go to more of these in the not so distance future"

jan we will be starting the row feb 1 at 4 pm b.c. time.....join in for the fun...we are now up to 4 guys and one girl....one more spot....lots of weird looks when i asked the question and then a moment of realization of what i was asking and then a resounding no...one of my buddies doing it with me said to me at the gym tonight..."hey you know i was looking up the full marathon on the internet over the weekend and they recomend training for 3 -4 months" and then we both looked at each other and said "what can go wrong then"

alden.....what a great way to spend 6 days....esp there....congrats on moving up to expert

tonight at the gym

4 mat dead lift 1 rm 485lbs 10 lb pr

frog stance dead lift 6-6-6-6 `135-165-185-205

back steping lunge 4 x 8 16 kg kb each hand

forward lunge 2 x 20 20 dbell each hand

100 large green band standing ab

150 red band in each hand good mornings

keep up the great work guys....
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Old 01-17-2017, 06:56 PM   #12076
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Alden, Sorry to hear about your back. Glad to hear you're doing better. Best of luck on the Skiing!!

Cliff, Awesome on the Dead lift PR!! You are closing in on 500#!!!

WU:
1 mi run (Outside!!)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pullups with 30 seconds rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
3-3-3-3-3 Snatch:
45#(3), 65#(3), 75#(3), 95#(3), 105#(3), 115#(3)
Was VERY happy I made the 115# Snatches


Thenů
3 rnds for time
row 500m
20 hand release push-ups
10 Handstand push-ups

Did the HSPUs belly to wall;
10:44
Clipped 1:09 off my last attempt at this on 20 Jan 15!!

Evening:
1 mi dogwalk
10 Pull ups

Bench Press:
5 @ 115#
3 @ 130#
16 @ 145#
5x10 @ 75#
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Old 01-17-2017, 08:17 PM   #12077
Cliff Miller
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Re: Over 50 Crossfitters Sign In

thanks bill....funny you should mention 500 lbs...that is what hit me as i was driving away from the gym...only 15 more to go....

tonight

10,000 m. row 45ish minutes.....was messing around with pacing....2:30 is slow...i stuggled with it for about 5,000 and then went up to 2:15 which felt way more comfortable

i am going to do some more reading about pacing and marathons....i just want to finish the dang thing and not die.....

30 dog walk in monsoon rain conditions.....the dogs even wanted to go home...
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Old 01-18-2017, 02:01 PM   #12078
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Today:
Ciriut:
Renegade row
10,10,10,10/6kg db's 10/12kg(ca27lbs) db x2
Lying leg raise
10,10,10,10,10
"spiderman"
10,10,10,10,10
Bench dips
10,10,10,10,10

Pullups (underhand grip)
3,8,8,8,5,4 reps
One arm lying french press wit Kb
15/8kg (ca18lbs), 5/16kg (ca35lbs), 15/8kg,5/16kg
15/8kg,5/16kg 1negative rep/24kg (ca53lbs) x 3
5/16kg, 13/8kg,5/16kg,11/8kg
Hammer curls
15/12kg x 4

Cliff...and others...about the rowing technique... How do you guys row??
If i understanded right the people who competes in rowing rows with the resistance as light as 3-6 on the machine. I've tried it but i just can't get it,
i row with the resistance at 10...
I've been learned that breathe in with the nose when you bend your legs and "go back" with the seat, and breathe out from the mouth when you straight your legs and row. In with the nose, out from the mouth...
In the beginning i had to really consentarte to this technique, but when i learned it, it's the only way. I row with a pace of 22-23 rows (do you say strokes in english?) can be as low as 19rows/minute, most often around 22-23/min, seldom faster than 26/min.
But as much as i look at the speed (for example 2:20/500m) as much i keep the pace of rowings/minute the same.
If i row with intervals, slow pace with about 22/min, sprint then faster, but whatever it is i try to keep it the same the hole sprint.

When marathon rowing you probably have to think and make a plan about nutrition for the performance.
Are you Cliff going to carb load the previous day/ the morning of the rowing day?
What about nutrition during the marathon?
Good quality "organic" sea salt or himalayan salt (the pink one) has all the minerals left, (when the normal white natriumchlorid is "only poison" to humans), is a must in the waterbottle in my opinion, some bcaa or eaa amino acids also, then some sort of carbs wich don't affect the stomach during the marathon. Mild amounts of Maltodextrin, Vitargo??
What do you use??
Good prescription is the "old-school" "during-training-drink":
-7teaspoons of Indian-sugar (here in Finland it's named Indian sugar, i think it is Raw Cane Sugar in english- has all vitamins and minerals left)
-1 teaspoon of Himalayan salt (or good sea salt)
mixed in a bottle of about 7-8dl (about 25oz) Drink gradually half of it 15-20min before exercise then fill the bottle again with water and drink the rest during exercise.
Have you guys ever tried something similar?
What/how do you people prepare for trainingsessions?
I have a friend who bicykles long distance and i told him to try this drink...he tried, and when i asked him what he liked he answered 'tastes awful' i asked how did the bicykling go, he answered 'never gone better'...
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Old 01-18-2017, 06:11 PM   #12079
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, That's funny!! I've never been rowing any where near that distance so I can't comment on what to fuel during a long row. I try to treat each stroke/pull like a sumo dead lift high pull: legs, hips, and arms. I set the rower to 5, almost 6. My rate is usually 3 half pulls to get going then 10 hard pulls followed by 3 half pulls, then 8 hard pulls, then 3 half pulls, then 6 hard pulls, 3 half pulls, 4 hard pulls and so on till it's done. I'm not sure how it would work for 10k+ m, but that's how I'd approach it.

That must've been some rain for the dogs to pack it in, Cliff!

WU:
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Standing Wrist Push Ups
Handstand frog to tuck attempt

WOD:
25 min AMRAP:
3 135#Thrusters
10 C2B Pull Ups
400m run

4 rounds + 3 Thrusters + 10 C2Bs

This had 2 less thrusters than two years ago. I was able to get almost a full round more than two years ago. At least my arm & shin weren't bothering me this time!

Evening:
1 mi dogwalk
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Old 01-18-2017, 07:41 PM   #12080
Cliff Miller
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Re: Over 50 Crossfitters Sign In

bill....i was tempted to go to the lumber store and get the supplies for an ark....the rivers around here sure came up high in 24 hours.....

jan.....i have done about 10 10,000m rows...i found setting the damper at 4.5 to 5 works great for me...i row at about 2:10-2:15 /500 and 19-23 spm for most of it and depending on how i feel work that rate up over the last 2,000 1:55 to 2:05 and 27-32 spm and then again depending on how i feel just crank it out for the last 150 m

i think it really is an individual preferance as to what works best....i tried 2:30 and 20 spm last night and it was s l o w for the marathon i am going to set the pace boat for 2:20 which should allow me to row at 2:15 and let the pace boat catch up during rest periods...

as for nutrition...i was going to drink a ton of beer and have a large meat pizza about half and hour before starting and see what happens.... seriously i was not planning on changing much from the way we usually eat just more of the good veggies. i have been doing the zone block thing for a few months and it has been working for me. i aim for 20 blocks a day but starting monday morning before the row i will bump up the carbs (pretty much stuff my self as full as i can with them) but keep the protein and fat the same. (as an aside at the gym tonight i put up the sixth PR for me for the month on the gyms PR white board....there really is something to the eating properly)

then during the event i will have yourgret and granola to eat each 10,000m and possibly some clif gel blocks to drink i have some stuff called Q energy powder which is a natural type gatorade with zero sugar and tons of good b type vitamins and other weird natural stuff along with water.....then when we finish comes the beer

as for rowing technique i just flail around with legs, hips, arms and hope for the best....i try to bring the handle just below my chest....my shoulders have so little mobility i kinda just let them go where they want to and it seems to work out...i know i could use some help here but i will have 42,000 m. to get it figured out i guess

tonight at the gym

9 pin press 265 pr

11 pin press 270 pr

dbell bench 21-21-15-15-9-9 35-40-45-50-55-60

1 arm row 10-10-10-10 40-50-60-70

seated mag row 10-10-10-10 70-80-90-100

45 minute dog walk
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