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Old 12-02-2008, 08:23 PM   #61
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Stephen-
After all that workout, I love the "Kinda tired" comment! I guess so.


Glenda-
It was Miranda? Am I remembering her name correctly? I am terribly shy and horrible with names. She was very sweet. It was just nice to know that someone else in the gym enjoys the same insanity.
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Old 12-02-2008, 08:35 PM   #62
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Stephen-
After all that workout, I love the "Kinda tired" comment! I guess so.
Thanks, Mark. It was kinda fun before I got kinda tired!!
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Old 12-03-2008, 06:37 AM   #63
Glenda Kelly
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Re: Over 50 Crossfitters Sign In

I am new to the group!
Yesterday my WOD was:
Row 250, Run 400
50 KBS (25#)
40 WB (14#)
30 box jumps
20 pullups
10 HSPU (modified)
Run 400
50 BW squats
40 KTE
30 MB squat clean (14#)
20 curls
10 dips
Run 400
50 situps
40 lunges
30 pushups
20 curls
10 burpees
Run 400
Time 45:35.
I know the curls aren't crossfit norm.

Mark - Yes, my daughter is Miranda. She was happy to meet another crossfitter also!
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Old 12-03-2008, 12:09 PM   #64
Mark Ervi
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Re: Over 50 Crossfitters Sign In

First off - Glenda, what a workout. That could drive someone away from Crossfit, or make them really proud. Terrific job.

Today I did CFWUx2 w/assisted dips and pull-ups and 20 Burpees (10,10)

Did Fran modified w/70lbs.
My time: 9:28 (13 secs. over what I needed to PR w/this weight)

Did 47 Burpees (10, 10, 10, 10, 7). Thus I got my 67 for the day with the warm-up burpees. Some days I really dread these things. 33 Burpee days to go. Yahoo!
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Old 12-03-2008, 10:18 PM   #65
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Wednesday, 12/03/08:

58th Birthday Today! Had a little fun with the WOD........

Warm-up(s):
#1. Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR to 105
#2. 580m Row (sprint): 2:20 / 32 SPM / 1:58 per 500m
#3. 1,000m Row (easy): 4:50 / 30 SPM / 2:25 per 500m

WOD: "Crazy 58s" (not timed and broken down as necessary)
58 Push-ups: 15, 13, 10, 10, 10
58 GHD sit-ups: 20, 10, 10, 10, 8
58 Back Ext: 30, 28
58 Hang Power Cleans: 65# - 15, 15, 15, 13
58 Push Jerks: 65# - 15, 15, 15, 13
58 Front Squats: 65# - 10, 10, 10, 15, 13
(PR by default - never done these with more than 45# bar).
58 Double Unders: Got 1 DU, so did 58 X 2 singles.
58 Deep Slow Relaxing Breaths:
Wife made me put these in.....took many more than that in quick, rasping gasps throughout the WO!!

This was a fun, practical WO for me - - I was able to concentrate on form for the lifts and feel confident to try them with greater weights next time.
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Old 12-04-2008, 06:45 PM   #66
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Did CFWUx3 plus 68 Burpees (10, 10,..., 8)

Did Five rounds for time of:
50 pound dumbbell (used two 25lb. dumbells hanging at my side), walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
My time: 11:10
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Old 12-04-2008, 06:46 PM   #67
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Almost forgot, HAPPY BIRTHDAY STEPHEN!

That was a great workout you came up with.
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Old 12-04-2008, 10:46 PM   #68
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Mark,

Nice time on your WOD! Thanks for the B-day wishes and complement! Gonna do that WO again sometime....
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Old 12-05-2008, 11:12 AM   #69
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Happy birthday Stephen! Loved the Crazy 58's!

Catching up on posting once again:

Saturday, Nov 29:
99 burpees
Ran the 444 (6 sprints up 74 steps) with 50 squats before each sprint up

Sunday, Nov 30:
*****100 burpees***** Done with challenge!!
No additional workout - had fun with my husband all day

Monday, Dec 1:
Walking lunges across 7th Street Bridge (approx 400m) - about 23 mins (watch is only marked on the quarter-hour so my time isn't exact)
Hobbled back across the bridge to work

Tuesday, Dec 2:
Legs so sore I could barely walk . I couldn't even sit comfortably. Considered doing tabata push-ups but did nothing instead

Wednesday, Dec 3:
Alternate 5K/steps route along the river - approx 34 mins

Thursday, Dec 4:
1/2 mile run to gym

4 rounds:
10 hanging squat clean and press - 65#
10 dumbell shoulder press #20

4 rounds:
10 deadlifts - 95#
10 squat jumps with 20# dumbells in each hand (this was easy - trainer said I'm using 30# each hand next time)

AMRAP in 10 minutes (6 rounds):
5 jumping pull-ups
10 pushups
elbow plank on ball - 5 leg lifts each leg

Today:
Rest Day
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Old 12-05-2008, 10:21 PM   #70
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Diane-
You are working very hard. Hope it feels good.

I did CFWUx3 w/assisted pull-ups and dips, and 69 Burpees

I did For time:
100 squats
4 pull-ups
4 assisted dips
80 squats
8 pull-ups
8 assisted dips
60 squats
12 pull-ups
12 assisted dips
40 squats
16 pull-ups
16 assisted dips
20 squats
20 assisted pull-ups this round
20 assisted dips
My time: 32:26
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