<p>That average pace chart is a little misleading since it must include LOTS of people who walk the entire 5K (which is fine, but not a good indicator of average running pace for that age).</p>
<p>Any thoughts on this one?</p>
<p>[Runbayou:</a> Age-Grade Calculator](<a href=“http://www.runbayou.com/Wavacalc.htm]Runbayou:”>Loading...)</p>
<p>The age-graded charts are good. It really gives you a good idea percentage-wise. I try to be over 60% and if I’m racing well, over 70%.</p>
<p>Awesome! (10 char)</p>
Warm Up:
15 pass throughs
15 air squats
15 good mornings
leg swings
5 rounds
400 m sprint
10 front squats (65# bb)
10 dead lifts (65# bb)
10 push ups
Weight felt pretty heavy on the front squats which I haven’t done in a while, but light for the deadlifts. Instructor du jour too busy preening in front of the mirror to watch my form, so I didn’t push it on the squats.
<p>CJane, do you use straps for the front squats?</p>
<p>(love learning about this stuff – just watched a video)</p>
This isn’t the place I go to, but looks pretty much like what I have been doing. Although little girlfriend has more weight on the bar than I did.
[Front</a> Squats are used for CrossFit as an exercise to improve posture and power during training - YouTube](<a href=“http://www.youtube.com/watch?v=VVNblYv02z0]Front”>http://www.youtube.com/watch?v=VVNblYv02z0)
The straps look like a good idea, because part of the challenge does lie in wrist flexibility and feeling secure in placing the bar. I have never used them, but they look like they could be helpful. No straps at the current place, and probably frowned upon there due to the minimalist approach. (Not that anyone would have noticed today, because the class participants were too immersed in getting through their own workouts, and Narcissus, the instructor, was too busy admiring himself)
<p>^^ lol…</p>
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<p>Yeah. I’ve only done about that (60 lbs) comfortably with the front squat, but I’ve done 145 lbs with barbell deadlifts (although I much prefer the trap bar).</p>
<p>Front squat, to me, feels like a less comfortable version of the goblet squat. The weight is centered in a good spot for squatting. I think both are great for good depth and good form. I’m back to doing goblet squats right now after a couple months of front squats (it’s a long, slow process to get comfortable with the bar in that position!) 10 reps with 65 pounds would be a struggle for me.</p>
Goblet Squats–>Loaded RFESS–>TRX Lunge–>Front Squats–Back Squats
Single Leg Deadlift----------------------------->Hex Bar Deadlift—>Straight Bar Deadlift
<p>It’s 107 degrees here right now. Time for a run! NOT</p>
<p>Hops, so if I’m understanding that right, it’s something like:</p>
<p>Do this first, and then when ready > This (second) > Then when stronger you can give this a try (third) > And finally here’s an exercise a lot harder than the one at the start of this sequence (fourth)</p>
<p>I probably won’t ever get to the first in a series like that, let alone the last! :)</p>
<p>No sorry… not real clear there.</p>
<p>Order of preference. Chances of seeing me using a back squat or a straight-bar deadlift are pretty slim…I can do a lot more with the previous exercises instead…</p>
It’s obvious I definitely belong nowhere near anything more than miniature weights. 
<p>Good to know that MOWC draws the line at working out in 107 degree heat.</p>
<p>Can’t even imagine that kind of heat right now, given the endless rain and June gloom here.</p>
<p>Did nothing this week except for Sunday and Monday. I’ve gottent 6 hours of sleep at most this week and will catch up on sleep tomorrow. No use in working out when really tired. I have also been working on taking care of two very minor medical problems that I’ve had for many years that have bugged me on and off. I have managed to not eat that much this week and I’ve gone down to 20 to 30 percent carbs given that I’m not running.</p>
Goblet squats are a really great place to start, especially for someone who is already a little bit fit. The weight really doesn’t matter. A 10lb dumbell or even a gallon jug of water would be fine. There’s something about the position of the weight that forces you into good squat positions. It may not be possible to go all the way down (thighs parallel to the ground) at first, but doing goblet squats helped me progress towards that goal comfortably.
I’m pretty sure I will go to my grave never having done a back squat! I did straight bar deadlifts from the floor a couple times at Planet Fitness – actually I did romanian deadlifts so I was only coming up from the floor once per set. At home, I propped the bar up on little 9-inch boxes to reduce the full range of motion. Now, I pretty much use the trap bar exclusively. It has taller hand grips which are about six inches above the centerline of the bar. Knock on wook, I’ve not had any back issues. Of course, I’m not trying to deadlift heavy and I try to really focus on good form.
<p>iDad, thanks for the tips.</p>
<p>BC, I find chamomile tea calming. Can’t remember if I’ve ever had Sleepytime. Maybe I did and slept so well it faded right out of memory. ;)</p>
<p>MOWC, take care of yourself. I’m worried about you tomorrow morning. Go slow, go short, and then go home.</p>
<p>After all, you’re already ahead of the bunny, and you wouldn’t want to give him a short circuit or anything trying to keep up with you.</p>