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Old 11-19-2008, 07:08 AM   #21
Mark Ervi
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Re: Over 50 Crossfitters Sign In

53/m/190
Did CFWUx3 w/53 Burpees (14,13,13,13)

Did Push Jerk 1-1-1-1-1-1-1
95-115-125-130-135 (new PR)- 140(f)-130-130(f)-130

Did Deadlifts
10x135
10x185
5x225
1x275
1x305(f)
5x225
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Old 11-19-2008, 07:13 AM   #22
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Stephen, great job on the weight loss these past 11 weeks. I lost 20lbs. in my first couple of months of Crossfit, but have now stayed at 190 for the past 10 months. It would be great to lose 10 more, but I am not unhappy. I started at 230lbs. in January 2007, and had lost down to 210lbs. by Oct. 2007 when I started Crossfit.
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Old 11-19-2008, 10:34 PM   #23
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
53/m/190
Did CFWUx3 w/53 Burpees (14,13,13,13)

Did Push Jerk 1-1-1-1-1-1-1
95-115-125-130-135 (new PR)- 140(f)-130-130(f)-130

Did Deadlifts
10x135
10x185
5x225
1x275
1x305(f)
5x225
Mark,

Great work on the PJs - - awesome lift with that 135 PR!

Nice strong DL work too!
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Old 11-20-2008, 06:34 AM   #24
Mark Ervi
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Re: Over 50 Crossfitters Sign In

53/m/190
CFWUx3 w/assisted pull-ups and 54 Burpees (14,14,13,13) and a slow 400m run on treadmill

Did “Nicole” on treadmill at 0% incline at 7.5 setting
Made 5 full rounds of run 400m and max rep pull-ups (10, 6, 7, 6, 7 = 36) and partial 6th round run of 200m when 20 minutes expired.
This was a PR, improved pull-ups by 3.
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Old 11-20-2008, 10:34 AM   #25
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Just one month over 50!

I don't do the Main Page WOD but I look at it and read the comments most days (can learn a lot). Instead I do programming designed by my trainer.

Tuesday, 11/18

run 1/2 mile to gym

5 rounds:
12 x 65# squat clean and press
10 x 24" box jump
20 burpees

various ab work

run 1/2 mile to work

Wednesday - rest

Today

run 1/2 mile to gym

4 rounds:
12 x 55# thrusters
12 split bench jumps
10 lunge jumps - each leg

4 rounds:
10 x 85# back squat
10 assisted pullups

20 minutes of boxing

run 1/2 mile to work
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Old 11-20-2008, 02:04 PM   #26
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Diane-
Great to see you post here. I hate to admit it, but I do not know what split bench jumps or lunge jumps are. Quick search on the web came up with a bunch of information about the interiors of trucks. I know with all that jumping you must be fortunate to maintain good flexibility. The jumping tends to really tighten up my leg muscles, setting me up for a pull/tear. I don't do much jumping rope as a result.
I am also curious about 20 mins. of boxing. Is that work on heavy bag and speed bag, or are you in a ring slugging it out with someone?
Your trainer is devising some great workouts.
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Old 11-20-2008, 04:18 PM   #27
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Mark -

Split bench jumps - find any bench in the gym and straddle it; quickly squat until you touch the bench then jump up onto the bench; jump down so that you are straddling and repeat!

Lunge jumps - step forward into the lunge position; jump straight up land back in the same lunge position - Or...step into the lunge position; jump straight up and land with opposite leg in front - harder but better workout.

All of the jumping has really helped me with my lifting. I have no lifting background so the jumping has helped me develop explosion from the hips and glutes.

As far as boxing, my trainer has a boxing background and he puts on padded thingies and I hit him! So far, he has sustained no injuries.
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Old 11-20-2008, 09:08 PM   #28
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Thurday, 11/20/08:

HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
#2. Elliptical Trainer: 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
CFWU (modified):
3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs
(1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
100 Push ups (first 20 in a row, then groups of 5 X 16)
100 Sit ups (first 50, then 25, then 15, and 10).
100 Squats (grouped 25, 15, then 10 X 6).
Time = 19:49. (Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3
(accidental jump)
105# X 3
115# X 1, (2F) -
(Seem to be stuck here.....)
110 X F
95# X 5 X 3
Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

Kipping Pull-up Training: Took laptop w/ me to globo and held class right there.........
Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
1 X 4:20!!! PR!
(Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.
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Old 11-20-2008, 09:13 PM   #29
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Just one month over 50!

I don't do the Main Page WOD but I look at it and read the comments most days (can learn a lot). Instead I do programming designed by my trainer.

Tuesday, 11/18

run 1/2 mile to gym

5 rounds:
12 x 65# squat clean and press
10 x 24" box jump
20 burpees

various ab work

run 1/2 mile to work

Wednesday - rest

Today

run 1/2 mile to gym

4 rounds:
12 x 55# thrusters
12 split bench jumps
10 lunge jumps - each leg

4 rounds:
10 x 85# back squat
10 assisted pullups

20 minutes of boxing

run 1/2 mile to work
Diane,

Welcome to the boards! Almost seems as if you did two WODs today! Nice work!

I try to do the main-page WODs when I can, just because I'm so new to CF and like the freedom from dangers of repetition. I throw my own WODs in probably about 50 % of the time, simply because I'm on a 2 on/1off - 3 on/1 off schedule right now. Additionally, some of the main page WODs are above my level (even scaled), but I am crazy enough to try anything once........
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Old 11-21-2008, 01:51 AM   #30
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Hi All,
I’ll be turning 51 in a couple of weeks. I have been lurking around for about a month debating whether to post or not. I just started CF a few weeks ago, on my 3rd rest day. Just trying to do the WODs that are posted daily, scaling down when I have too (which seems to be most of the time). I have been spending a lot of time on the web site and forum trying to learn. So far I like it, I have always been a believer in high intensity work outs. Hope I can stick with it. I was searching around for posts of people over 50, hoping to find some insight on people in our age group. Looking forward to 5k tomorrow hoping to to do it under 30min.
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Last edited by Terry Dickman : 11-21-2008 at 01:55 AM.
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