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Old 03-25-2009, 08:09 PM   #511
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Today I did 150 thrusters for time w/45lbs.
My time: 18:51
Great time, Mark. This is one nasty WO - - I'm overdue for it. Probably later this week.........Ick!
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Old 03-26-2009, 11:01 AM   #512
John Scott Rezendes
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Re: Over 50 CrossFitters Sign In

Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap
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Old 03-26-2009, 08:30 PM   #513
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

090326 THURSDAY
Training Class - - Last day

Class Warm-up:

Stationary cycling, about 5:00 @ L-2 / 100 RPM (different bike than usual)
Treadmill, walking to 4.2 MPH and varying inclines to 5.0. Class did intervals to easy run, but my R/achilles protested loudly....
Shoulder Pass Thrus X 15
Body Circles X 5 X 2
Trunk Rotations X 5 X 2.

Class WOD: Fight Gone Bad (modified)
3 Rounds for time of:
1:00 minute max reps Jump Rope Singles (sub for rowing)
1:00 minute max reps Wall Ball Shots X 14# (sub for 20#)
1:00 minute max reps Push Press 60# (sub for 75#)
1:00 minute max reps Box Jumps 14 in (sub for 24 in - had to do steps instead)
1:00 minute max reps Sumo DL Hi Pulls 65# (sub for 75#)
Rest exactly 1:00 between rounds.
Total: 569 (PR!)

Last FGB: 12/31/2008:
75# SDHP
75# PP
16 in Box Jump
Row (calories)
Wall Ball shots 12#
Total: 216

Note:
Okay....I was more gassed after this workout than I think I ever have been. Don't know how I avoided "Pukie." Took nearly a half hour to get up and walk normally.....only got five hours of sleep last nite, but don't think that was it....Plans to do a little strength work afterwards? FOGGETTABOUTIT!! BLEH!
JR singles were a challenge with my sore R/Achilles - - kinda half one-leg jumped them......Score without JR singles was still 298. I was happy with the improvement!
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Old 03-26-2009, 08:31 PM   #514
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap
Nice work / great times, Scott!

I need about a week of naps!
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Old 03-27-2009, 12:14 PM   #515
John Scott Rezendes
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Re: Over 50 CrossFitters Sign In

Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes
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Old 03-27-2009, 12:22 PM   #516
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes
Scott,

Great job on Murph! Congrats on the PR! Great mile times also. Still waiting to do mine....messed up Achilles, but I think if I can swing it, I'll do a rowing Murph....I need to see if a long push on the rower causes any issues with the achillies.

FGB is a fun suckfest. Never have tried it with a vest - - had to turn mine in also when I retired.

Have a great weekend!

Steve
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Old 03-27-2009, 06:56 PM   #517
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Re: Over 50 CrossFitters Sign In

090327 FRIDAY MY 6 - MONTH CrossFit ANNIVERSARY!!

Warm-up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles
CFWU X 2:
Added Shoulder Pass thrus X 10 X 2
Body Circles 5 X 2 (by ea. direction)
Trunk Rotations X 10 X 2

WOD: (From Main Page)

10 rounds for time of:
10 Pull-ups
10 Ring dips (subbed decline push-ups - feet on bench)
TIME: 14:58


Tried some bar dips prior to doing this WOD. Bursitis in R/shoulder is apparently still going on. Could only get 11 or 12 full-ROM dips before my shoulder really started to protest. Tried bench dips - - still no dice. Reduced to push-ups.....

Pull-ups were kipped - - first round 5, 4, + 1; all the rest were by 2s....


Squat Work:
Box Squat Practice (for strict form). All work was with 45# bar only.
Warm-up: Air squats X 10 to bench.
Working: High Bar position: 10, 10, 10. Low Bar position: 10, 10.
These felt good and solid, but driving up through my heels from the bench was difficult, even with just 45#. Gonna keep the weight light until I really have this down.
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Old 03-28-2009, 09:04 AM   #518
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups
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Old 03-28-2009, 09:07 AM   #519
Mark Ervi
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Re: Over 50 CrossFitters Sign In

John-
That was a great "Murph".
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Old 03-28-2009, 01:31 PM   #520
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups
Mark,

Sorry about your wrists and left calf. Nice work anyway! Nasty little AMReps workout you did too. Hope you're having a great weekend!
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