Photo Credit: Kevin Koester (instagram.com/kevinjkoester)
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You’ve been doing CrossFit for ten years, or even five, you’ve probably learned to appreciate these one-pound and two-second PRs, as significant improvements become more and more difficult, especially when athletes get older when they’re not in their fitness. years.
- Now imagine being between 50 and 60 years old and trying to improve, or even maintain your fitness level after ten years at CrossFit. Some may say it’s impossible and our bodies aren’t designed to keep up, let alone gain strength at that age.
- Until you look at the Masters department Compete in CrossFit Games. They are actively maintaining physical exercise and in many cases continue to see gains in some or all areas of sports.
By numbers: We spoke to 20 master athletes competing in this year’s Games, all with at least five years of experience with CrossFit.
- 11 of them reported having regular force PRs. both in terms of lifting and gymnastics. This varies from a maximum of one repetition to a heavy triple.
- Five sports have said they have mostly maintained their absolute strength and continue to see improvements in gymnastic movements, as well as skills like double abilities or dumbbell ability.
- Three sports have reported a slight drop in the number of cancellations in recent years, but improvements are still being made in other areas of the sport.
- And an athlete“Ron Ortiz,” he said after 11 years at CrossFit, which has been difficult to maintain strength and fitness lately, and injuries have prevented him from being able to test any of the lifts. “I’ve stayed consistent, but I’m fighting hard to stay strong,” said Ortiz, who will compete in his eighth CrossFit Games.
Profit Crew: At CrossFit’s 11th year, 51-year-old Darius Boockholdt said he still sees improvements “where I decide to focus,” he explained. Five years ago, his best back squat was 375 pounds, and today he can put on 400 pounds. He also added 10 pounds to his month and 20 pounds to cleansing.
- Also in the 6th year of CrossFit, Kevin Koester has added 105 pounds to his back and 90 pounds to his deceased in recent years, and the 54-year-old “is still seeing improvements,” he said.
- The 56-year-old CrossFit was 11 years old at the waist and while taking part in his third CrossFit Games, Patrick Sprage stressed that he is “stronger and more flexible than ever”. Ten years ago, Sprage’s best occupation was 275 pounds, and he can now weigh more than 400 pounds. He also added 90 pounds to his cleanliness and 120 pounds in his last decade, with 525 pounds dead today. What is most impressive, however, is how much it has improved its mobility due to its 185-pound upper occupancy. A decade ago, his mobility prevented him from lifting much more than an empty bar. “Science says that a person is not strengthened (he is about 50 years old). I don’t agree, ”Sprage said.
- Laurie Meschishnick, 57, an 11-year CrossFit veteran while competing in his 7th CrossFit Games, he said he still sees regular strength PRs when it comes to both lifting and gymnastics. “I’ve had (recent) PRs in my clean and tidy and wrong. I think the rise in my dead could be even higher, but I haven’t tested it in a while …. I’m definitely seeing improvements in my gym, especially the muscles, yes the ring and both the bar, but also the tirades, ”Meschishnick said.
- And at 60, Craig Fegan, who started CrossFit in 2014, he said he continued to see the usual strength gains. Five years ago, his best back squat was 185 pounds, and he can now weigh 295 pounds, while his deadlift jumped from 280 pounds to 375 pounds. In addition, Fegan has added 30 pounds in the shoulder press and more than 50 pounds in the wash. “Improvements may come as quickly or often as not, but if you keep the route you can climb more, do it faster, and be more flexible,” Fegan said.
Maintenance team: Like many master athletes, 52-year-old CJ Russo is no longer worried about working in maximum lifts and usually stays between 80-90 percent, he explained.
- Russo admits that his numbers of pure strength have dropped slightly since five years ago, but he has improved many gymnastic movements, including push-ups and muscles of the hand support. “My ability as an athlete gives the Russian athlete of 2014 that he is a member of a ramp class,” he said jokingly.
- The same goes for 60-year-old Donna Murren, A ten-year veteran of CrossFit, he weighed more than 200 pounds when he created CrossFit, compared to 134 pounds today. “At this age my focus is on maintaining strength and preventing injuries. I’ve seen an improvement in some skills with double bottom movements and dumbbell moves. Over the last year, I’ve made some improvements to some gymnastics. My pulls and toes are the best I’ve ever had at the bar, ”Murren said.
- Also 64-year-old Tom Muhlbeier, CrossFit, which started in 2012, said it is seeing some improvement in some areas, but not in others. “I’m very conscious of injury and recovery, so I don’t go to 1RM weights (back squats and deadlifts) very often,” he said. However, he has recently hit PR with his propeller, upper squat, snatch and shoulder press. “I am also seeing improvements in skill movements with muscle rings, muscle bars, hand rides and pistols,” he added.
- In the case of Cal Cherrington, he is 64 years old, five years ago. But he said his strength and fitness are improving “as he enters the sixties.” Recently, Cherrington repeated the 2017 CrossFit Games Bar Fight event and exceeded his time by a full minute.
Bottom line: While we can’t fight the aging process, many athletes in their 50s and 60s who will be competing in Madison next week are proof that we can continue to improve our fitness, even if sometimes our sheer amount of strength goes beyond what science has told us. possible. It’s harder, but it’s possible.
- As Cherrington said: “I think it’s very possible to gain strength as you get older, but it takes a lot of work and a great diet. But CrossFit, if done well, is a source of youth,” he said.