Here lies the tale of a 57 year old recreational athlete seeking to stay as active as I can for as long as I can. I have arthritis and inactivity is the kiss of death.
I've lifted weights and run since I was 15 for fitness, for my military career, and for various sports that have captured my fancy. I was relatively inactive from October 2003 through February 2007 because of some knee issues and life generally getting in the way. I'm 5' 11'' and my natural weight is probably about 200 pounds, but with the inactivity my weight had climbed to 237 pounds. I began watching my diet and working out more regularly and am now 214 pounds. Both my knees were scoped last year to clean up some of the effects of the arthritis and injuries.
I discovered CrossFit in October 2007 and have been practicing it since November. I've decided to try Scottish Heavy Athletics (a.k.a Highland Games) competition this year, and while I'm strong compared to the general population and fairly strong for CrossFit, I'm somewhat lacking for this endeavor and will spend the next few weeks building strength and working on throwing skills. At some point I plan to pick up the CA WOD, but for now will be working from "Starting Strength" 2nd. ed. I'll begin pretty conservatively as I'm still rehabilitating the knees and a shoulder that I tweaked last October.
Welcome to the forum.
Have you seen the Throwers Section over on the Power and Bulk forum? Some good stuff over there.
Thanks for the pointer, Allen.
Back Squat - 45*5*2, 135*5, 185*5*3
Shoulder Press - 45*5*2, 65*5*3
Power Clean - 45*5*2, 65*5*3
Sit-up - 20, 15, 10
NB. Shoulders tight and sore on BS warm-up sets, but OK for work sets. Left shoulder a bit weak and tight during SP and PC.
Active Rest Day
Walk 2 miles carrying a pair of 3 lb Heavy Hands, pumping from waist to shoulder level and occasionally pressing overhead for several paces.
- Overhead Squat with pipe (< 5 #) 10 * 2
- Deadlift 135*5*2, 195*5, 245*5, 295*5
- Bench Press 45*5*2, 65*4
- Pull-up 7, 4, 4
- Lying External Rotation left 12*10*3, right 12*30
NB. All weights in pounds unless otherwise specified. Tweaked my left shoulder last fall doing wide grip bench press (pre-CrossFit) and it's still not right. I'll substitute push-ups for the time being.
05:30 workout @Home
- Back Squat 45*5*2
- Shoulder Press 45*5*2, 65*5, 70*5*3
- Power Clean 45*5*2, 65*5, 70*5*3
- Walking Lunge pair of 5 kg dumbbells, 50
- Lying External Rotation 5 kg left 10*3, right 30
- Sit-up 21, 16, 11
NB. So much for my 'Starting Strength' plans. New pain in my left (good) knee, a burning sensation just above the patella, prompted me to abort the squats. Shoulders tight, but no real pain for the SP and PC. If I have to limit myself to SP and PC, this should still help my throwing.
17:40 workout @Home
- Back Squat 45*5*2, 135*5, 165*5, 195*5*3
- Lying External Shoulder Rotation 5 kg, left 10*3 , right 30
NB. I decided to try the squats that I skipped yesterday. My knees felt OK today. My shoulder flexibility is a bit better, but left one is still weak.
Yesterday, 18:00 Workout @ Longmont YMCA
- Warm-up + 10 Overhead Squats with light bar
- Pull-up 7, 5, 5
- Push-up 15, 15, 15
- Back Extension 20, 20, 20
- Half Quad Extension left 120*30, right 100*30
- Lying External Rotation left 12*15*2, right 12*30
As an aging guy who likes to push himself, here's some really important things you might want to consider purchasing to wear during your workouts - especially doing squats/deads/squat cleans/full snatches
Rehband warm pants -
Tommy Kono - waist belt
Tommy Kono - knee sleeves
You can get all of these at Jackals Gym - it's the Gillingham brother's site. They have exclusive rights to sell Rehband in the US, I think? Just google it, it should come up pretty quick.
In any event, I'm 38 now, but i thought all my heavy weight lifting was over about four years ago until a good friend introduced me to the above. Granted I've lightened up considerably and focued more on the speed lifts; but I can now lift the heavier weights and feel comfortable knowing that I'm warm, tight, and loose. I see it as reducing the injury potential.
Hope that helps?
All the best,
Thanks for the welcome and the advice Allen. I used to wear a belt for power lifting, but never wraps. I've been lifting au natural this cycle, but maybe I should reconsider.
18:30 Olympic Lifting @ Boulder Crossfit
- C2 Row @8, 500 m / 1:56
- Clean & Jerk 45 & 65 numerous singles
- Pressing Snatch Balance 15 numerous singles
NB. First time trying these, weights in pounds. Shoulders and knees felt OK.
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