Warm-up: 500m Row
MetCon – For Time:
5 Snatches (135/95lb), 100m Weight carry (100/70lb)
Repeat with 4, 3, 2, and 1 snatch/snatches followed by a weight carry
No weight carry after the single snatch
Another Tuesday has come quickly, so here is another guest post as promised.
Although I am not a true member of CrossFit Ktown, I feel as though I am connected. I was introduced to the CrossFit methodology and CrossFit MetCon by my granddaughter. You may know her as Coach Miss J. I was first told about these workouts close to one month ago when she came to Memphis for a visit.
I’m going to be 72 years old on my next birthday and have been struggling with weight as well as age related problems (stiffness in the joints, a bad heel and knee, and arthritis). After retirement I have tried to stay active with golf and other social activities rather than being trapped in a house all day. I have a fairly low golf handicap for my age, but recently I noticed I was starting to lose some flexibility in my swing which affected my ball striking ability. This translated into lost yards and direction of my shots. Suddenly, I was getting outplayed by my golfing buddies and thought it was just a part of aging. Who knew I could change things at this point in my life.
It was after hearing about my problems that Jessie suggested I get involved with a CrossFit fitness program. She sat down and made me out one month of workouts at twice a week, keeping in mind that I was limited in supplies with a set of 3lb and 5lb dumbbells plus a treadmill. Everyday I warm-up on the treadmill for approximately 5-10 minutes, and then perform several minutes of stretching and mobility work. This includes arm, hip, knee, ankle, and wrist circles, trunk rotations, dislocates, and body hugs. There are a few other mobility exercises I execute that I don’t know the names of. After I have worked through these I will begin my designated MetCon. My workouts are much more scaled than the versions you all are used to, but they work me nonetheless. I do air squats onto the couch, leg raises from a seated position, push-ups on a wall, dumbbell presses and push-press, half dumbbell deadlifts, dumbbell swings, and many other variations of movements you are familiar with. I think Jessie calls my “clean and jerk” a “floor-to-overhead pick-up.” I still do rounds in my MetCons and recently even did an “AMRAP” MetCon. This goes to show that anyone can do CrossFit and get in shape no matter at what point they are in their life.
Since I started working with MetCons, mobility movements, and stretches, I have already seen a marked improvement in all facets of my golf game, not to mention life. I’m back to shooting my age and better, hitting the ball harder than ever, and whooping my golf partners again. I have also noticed a remarkable difference in aches and pains from my arthritis and old age ailments. Also, maybe the best news, I have lost 12 pounds since beginning this training regimen. I would recommend MetCons and CrossFit to anyone looking for improvement physically and mentally. The exercises seem to bring a great feeling of well being with the added benefit of more strength. I’m thrilled with the program and plan to continue as long I’m able to do so.
Tell all your grandparents about CrossFit,