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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Tom Girouard 08-04-2009 06:41 AM

Re: Over 50 Crossfitters Sign In
 
Got to travel again last weekend. This time to the left coast and ended up in Coronado at the Hotel del... Beautiful place. Quick story, on Sat afternoon, I was at the pool with my 2 younger boys (13 and 10). They were hanging around the hot tub so I ventured over there. Quickly noticed 3 young men, college age I assumed. What struck me odd was that they were drinking water from 1/2 gal jugs. At first they just said they were "hydrating", but when I pressed, they admitted they had a big week ahead of them. Being in Coronado, I guessed correctly that they were in BUD/S. I introduced myself, explained I was a former Army Ranger and thought I was tough until I read about (Lone Survivor) and saw a documentary (Military Channel) of what they were going through. All fine young men, 2 were college grads who have wanted to do this for quite some time. I thanked them for their service and wished them luck. Their "Hell Week" was going to begin on Sunday PM. Hope they are hanging in there.

Thursday, did 10 stairs. First 5 were double steps (2 at a time). That was almost as tough as running. Second 5 I walked.

Friday was a rest and travel day.

Saturday went for a power walk with my wife. Then we hit the hotel's workout room. Did 4 sets of 10 pull ups.

Sunday went for another walk with my wife.

Monday did yoga and a few pull ups and presses afterward. 10 pu and 135# x 4, 10 pu and 135# x 5, 8 pu and 135# x 5, then 6 pu and 6 chin ups.

Today I got up early and rowed a 5K. 19:51 Will meet my stairs group this PM for shared pain.

PS. Thanks to all of you who post and share your stories and progress. They are a pleasure to read.

Mark Ervi 08-04-2009 06:47 AM

Re: Over 50 Crossfitters Sign In
 
CFWUx3 w/assisted dips
6 mins. Running on treadmill

Did modified J.T.
21-15-9 reps of each for 3 rounds, Handstand push-ups, ring dips, push-ups for time. I subbed 75lb. push press for the HSPU's, subbed assisted dips for ring dips, and did regular push-ups.
My time: 21:12

Diane Dennis 08-04-2009 10:50 AM

Re: Over 50 Crossfitters Sign In
 
Today - 08/04/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
500m row

More work on the elusive pull-up without much progress. I'm considering a 10-15 pound weight loss to aid my quest.

5x5 hex-bar deadlifts with a shrug - 100#

21 hex-bar deadlifts - 50#

The pull-up work followed by the hex lifts are the worst things I've done to my hands since ditching the gloves. Yowee! I hope I get tough soon.

24 alternating lunge jumps
24 alternating lunge jumps with 10# plates
24 alternating lunge jumps with ??# (heavier) plates

Wound down with 2000m row: 9:02 with hands killing me.

Ran backwards up the hill to home.

Jay Szerencsy 08-04-2009 11:43 AM

Re: Over 50 Crossfitters Sign In
 
Today's WOD

I was a little presssed for time. I practiced various squats for form. Those overhead ones are pretty tough.

Finished up with 30 minutes in the pool.

Sometimes it's not bad to do a light day

Diane Mahoney 08-04-2009 03:06 PM

Re: Over 50 Crossfitters Sign In
 
I love that golden cow!

Um, no CrossFit golf. But CrossFit makes everything better, so hopefully my game will continue to improve. I took up golf just last year.

JT was my first xFit workout. Of course, it was very scaled! But it hooked me in!

"The Steve" was tough. I was wiped out the rest of the day! But it was good.

Yesterday I ran 5k in 29:00. Not my fastest time, but at 5280 feet, I'll take anything under 30.

Today was deadlifts. Seven of them. I am still learning good form, so the heaviest I went was 113. Hope to go heavier next time.

Bill Houghton 08-04-2009 06:03 PM

Re: Over 50 Crossfitters Sign In
 
FGB

As Rx'd except the target for wall ball was 8', garage ceiling too short.

240

Hmmmm. Checked my FGB at Cert. in VA Aug of 08, 281, went down a year later? Whats up with that?

John Burch 08-04-2009 06:09 PM

Re: Over 50 Crossfitters Sign In
 
no WU today
did some push press at 135# and 155#
WOD AMRAP IN 20 min
run 400m
max rep pullup 17-12-12-12-10-12-10
7 rounds

lots of people showing up here on the board lately, just in case I missed anyone :welcome: one and all :D

m/54/183#

John Warkala 08-04-2009 06:22 PM

Re: Over 50 Crossfitters Sign In
 
8/4/09
Row 5k- 20:18.2

WOD
Bench Press 5-5-5-5-5
135x10
185x7
225x5x5

Skills practice- Handstand, just holding against a wall for 15 seconds. 5 times.

Tom Rolen 08-04-2009 08:29 PM

Re: Over 50 Crossfitters Sign In
 
Back Squats

Goal is 500 by the end of the year.

135 x 5; 225 x 5; 315 x 5; 365 x 1; 405 x 1; 425 x 1; 450 x 1

I just wish my met-con would match up with my squat and deadlift......well fight gone bad is on deck.....let the pre work out nausea begin.

TR

Stephen R. Lampl 08-04-2009 08:47 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090804 TUESDAY

Warm-up:
[/B][/I][B]Walking/Running: [/B]23:00. 1.6 miles total; incline at 1.5%.
Walked 3.5 to 4.0 MPH for 10:00 - .5 miles.
Ran/jogged .5 miles at 5.5 MPH
Walked .25 miles at 4.0 MPH
Ran .25 miles at 6.5 MPH
Cool down - walked .1 miles at 3.5 MPH
[I][B]Note: [/B]This is the best my legs have felt since I injured myself a month + ago. Very slight tightness in my left hamstring at 6.5 MPH run until I would consciously focus on relaxing. Felt GREAT to run a total of .7 miles today!

[B]CFWU - [/B][/I]Modified

[I][B]WOD: "Tabata Something Else" [/B](also for August Tabata Challenge).
[/I][B]20 seconds "on" of exercise, 10 seconds "off". Repeat for total of eight cycles per exercise with running clock for 4:00 minutes.
Pull-ups: [/B]10/10/6/7/5/7/6/7 = 58
[B]Push-ups: [/B]11/11/10/9/8/7/8/7 = 71
[B]Sit-ups: [/B]16/16/16/15/15/14/13/13 = 118
[U][B]Squats: [/B]16/15/16/13/12/12/12/12 = 108[/U]
[B]TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][I][COLOR=Red]355 - PR by 20![/COLOR][/I][/B]
Last "TSE" was 090502; 325 as Rx'd. Did 336 on 081202 with jumping pull-ups.

[I][B]Strength Work:
[/B][/I][B]Dead Lifts.
Warm-up sets:
[/B]PVC X 10
135# X 5
[I]Was going to use 185# as warm-up weight, but it sure felt heavy and I felt wasted. Decided to work on form and take it easy on the hamstrings a bit more......
[/I][B]Work Set:
[/B]185# X 5 X 3.
[I]Really concentrated on form - - "squeezing" the bar off the floor and focusing on bar alignment throughout the range of motion for each lift. Also tried the hook grip (properly) for the first time - - really took the load off my grip. These felt great, if not really heavy today.

[B]Double-under practice[/B][/I]: About 5:00 or so. Used my own rope. I need to stop putting it off and buy and decent rope. Got 2 chained together 3 times. Lots of trips and misses otherwise.


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