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Terry Dickman 02-19-2009 11:00 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Mark Ervi;522064]Just saw where Stephen Lampl did "Fran" as Rx'd
21 - 15 - 9 of
95# Thrusters
Pull-ups
Time = 11:33. His First time as Rx'd.

Stephen, that is fantastic. Can't believe you did not post that here!
So I had to. [/QUOTE]


Way to go Steve! 11:33 is awsome.

Diane, Hope all is well.

I signed up for the Nutrition Cert in Sunnyvale on March 28th, looking forward to it.

[B]WOD 2-18-09[/B]
Three rounds for time:
50 Sumo Deadlift High-pulls, 65 lbs (sub for 500M Row)
21 Burpees
400m Run

My Time 22:29
[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330111688645cf970c-320pi[/IMG]

Stephen R. Lampl 02-19-2009 11:52 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;522722]Way to go Steve! 11:33 is awsome.

Diane, Hope all is well.

I signed up for the Nutrition Cert in Sunnyvale on March 28th, looking forward to it.

[B]WOD 2-18-09[/B]
Three rounds for time:
50 Sumo Deadlift High-pulls, 65 lbs (sub for 500M Row)
21 Burpees
400m Run

My Time 22:29
[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330111688645cf970c-320pi[/IMG][/quote]

Thank you, Terry! Geez, I'd love to have broken 10:00 or even gotten close to your 7:55!

Today's was an outstanding WO, I see! I think you worked a LOT harder doing the SDHPs at 65# than you would have rowing 500m......I don't know the conversion. Seems like a real suckfest, at any rate.

I'm going to try to raise my intensity ("power output") during my workouts. I think maybe I'm pushing to do stuff as Rx'd too quickly and losing the real metcon value behind the workout. I realize I'm doing the same amount of work when I take a certain WOD, e.g., FRAN and do it in say, 10 minutes as Rx'd as opposed to using 65# and doing it in 6:00. But, the power output is much higher with the lighter weight since I would be doing it in less time......

Congrats on making the nutrition cert! That's so cool! My Level-1 is coming up in a little more than a week.....:pepper:

Stephen R. Lampl 02-20-2009 09:33 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]FRIDAY 090220

REST DAY................................................Naw....couldn't knock off completely.

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 104
[B]Shoulder Dislocates
Body Circles
Arm circles
Trunk Rotations
Lat pull-downs 55# X 25
Stretching - particularly R/Achilles: [/B]Approx. 10:00

[B]WOD (from Main Page 090218)
[/B][/I] [I]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.[/I]
[I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[I][B]Got 10:00 (10 rounds plus 9 pull-ups in 11th minute). [/B]I could not, for the life of me, get the other two pull-ups in the 30+ seconds I had left.....musta "hit the wall." [B]BLEH![/B][/I]
[I][B]
Short WO today - - took hunny to PT...[/B][/I]

Terry Dickman 02-21-2009 05:37 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 2-20-09[/B]
For time:
50 Ring Dips
400m Run
50 Push-ups
400m Run
50 Handstand Push-ups (assisted by feet on on bar in squat rack)
400m Run

My Time 33:21

[B]WOD (from Main Page 090218)[/B]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Did 13 Rounds plus 6

Mark Ervi 02-21-2009 06:02 PM

Re: Over 50 CrossFitters Sign In
 
Stephen and Terry, you are a couple of pull-up monsters. Great effort.

I worked out in Austin today, and did not complete any standard WOD. Worked on Shoulder Press and Back squats. Ran 1 mile on the treadmill.

Stephen R. Lampl 02-21-2009 08:41 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]SATURDAY 090221

Unplanned rest day - - [/B]Got a really bad nose bleed which wouldn't stop; not sure if it would have been a good idea to push on with a WOD.....[B]RATS![/B][/I]

Stephen R. Lampl 02-21-2009 08:43 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;523981][B]WOD 2-20-09[/B]
For time:
50 Ring Dips
400m Run
50 Push-ups
400m Run
50 Handstand Push-ups (assisted by feet on on bar in squat rack)
400m Run

My Time 33:21

[B]WOD (from Main Page 090218)[/B]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Did 13 Rounds plus 6[/quote]

Terry,

Great work! Awesome Death by Pull-ups WO! 13 rounds - - fantastic!

Stephen R. Lampl 02-21-2009 08:44 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;523990]Stephen and Terry, you are a couple of pull-up monsters. Great effort.

I worked out in Austin today, and did not complete any standard WOD. Worked on Shoulder Press and Back squats. Ran 1 mile on the treadmill.[/quote]

Thank you, Mark! Nice to just be able to concentrate on somethings at times.

Mark Ervi 02-22-2009 12:50 PM

Re: Over 50 CrossFitters Sign In
 
Did CFWUx3 w/6min. treadmill run

Attempted modified “Linda”
Did 175lb. Deadlift, 100lb. Bench, 80lb. Squat cleans. I did 10-9-8-7-6-5-and on 4th deadlift felt a twinge in hamstring that I have hurt before. So No TIME because I had to stop.

Stephen R. Lampl 02-23-2009 12:21 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]SUNDAY 090222

REST DAY.

[/B]Travel to Long Beach / Orange Co.[/I]

Stephen R. Lampl 02-23-2009 12:23 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;524313]Did CFWUx3 w/6min. treadmill run

Attempted modified “Linda”
Did 175lb. Deadlift, 100lb. Bench, 80lb. Squat cleans. I did 10-9-8-7-6-5-and on 4th deadlift felt a twinge in hamstring that I have hurt before. So No TIME because I had to stop.[/quote]

Mark,

Awesome work - - so sorry your hammie tweaked on you! You were bringin' it, Dude! Take care. Lotsa ice, foam rolling, deep tissue massage.......

Diane Dennis 02-23-2009 05:44 PM

Re: Over 50 CrossFitters Sign In
 
Hey guys - Still around, still working out at the CLBBG. I read your posts in the late evening but have felt too tired and too computered-out to post my own. Should be working on a project right now but worked all weekend and am feeling entitled to a 30-min break.

Mark, Terry and Stephen - Very impressed (as usual) with all you guys and miss my interaction with you. I read your posts and say "Wow - love these guys!".

Stephen - I wish you the best at the upcoming cert! Can't wait to read about your experience!

My first intermediate rowing session starts tomorrow night at TRRA. Still feel like a beginner but am going to give it my all. Jim is out of town so I will be flying solo.

Terry Dickman 02-23-2009 10:44 PM

Re: Over 50 CrossFitters Sign In
 
Hey Diane,
Nice to hear from you and glad to see your still at it. That's cool that you are alrady on to intermediate rowing. You know that's one thing I haven't done as our affiliate does not have any rowing machines, so we sub Sumo high pulls for WODs with Rowing. We just did one tonight. I know what you mean about being computered out... I usually end reading something on CF and staying up too late...there is just so much info out there.

[B]WOD 2-23-09[/B]
For Time:
50 Sumo Deadlift High-pulls, 45lbs.
21 Push Presses, 115 lbs.
50 Sumo Deadlift High-pulls
18 Push Presses
50 Sumo Deadlift High-pulls
15 Push Presses
50 Sumo Deadlift High-pulls
12 Push Presses

My Time 19:41

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c18883301127908ff3128a4-320pi[/IMG]

Stephen R. Lampl 02-23-2009 11:15 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]MONDAY 090223.......Workout at CrossFit 360, Long Beach, CA

Warm-up:
Run 400m
10 push ups
10 ab mat situps
5 pull-ups

WOD: Modified "Kelly"
3 rounds for time of:
400m run
30 Box Jumps (used 18")
30 Wall Ball Shots (10' approx / 16#)
Time: 18:55.
[/B]Reverted to 500m rows for second and third rounds - - R/Achilles bothering me.

[B]Pull-ups (kipping practice): 5 X 5. [/B]Tried a wider overhand grip and really felt good about a couple of reps for the first time! Maybe I won't be 70 before I get my kip down properly.....:kicking0:
[B]
"Intro to" Ring Push-ups: 5 X 3. [/B]Never have done these before - - gosh, were they hard!

Today's was an evening (6:00 p.m.) workout. I guess I don't do evenings well - - I was really gassed tonight. Had a fantastic first row going (1:50 / 1:51 500m pace for about the first 250m) then "hit the wall" and fell off to about a 2:08 pace. On a good note, I think the intensity of this workout was where it should have been.
_______________________________________________________________
Hey Diane,

Great to hear you are alive and well! As Terry said, it's plain awesome you're already doing the intermediate level on the rowing! Take care and get some rest from the PC (or Mac)!

Terry,

Flat smokin' time on your WOD! You make us old "fogies" proud - - beat everyone except two young upstarts (Damien and Nick).....

Take care!
[/I]

Mark Ervi 02-24-2009 06:19 AM

Re: Over 50 CrossFitters Sign In
 
Monday, I warmed up with 2 rounds of 15 squats, 25 sit-ups, 15 push-ups.

Ran 1 mile in 8:52 on the road
Rested 4 minutes
Ran a 2nd mile in 8:10
Rested 4 minutes
Ran a 3rd mile in 8:30

Did Dumbell Shoulder press
20x20lb. dumbells

Did Dumbell Snatch one arm at a time
10x20lbs.
(First time I have ever done these because a shoulder problem with my right arm always inhibited the movement. Had fun accomplishing this after trying to strengthen this shoulder for the past year and a half.)

Did 30 Hanging clean and jerks w/20lb. dumbells.

Diane Dennis 02-24-2009 06:03 PM

Re: Over 50 CrossFitters Sign In
 
Had to work late and missed rowing!! Very upset.

Bill Houghton 02-24-2009 06:21 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;522500]Bill,

There are a couple of PTs who are doing (or at least dabbling) in CF at the globo I attend. No affiliate near here unless you go to Terry's (an hour or so away). One PT in particular is a regular and swears by CF in both assisting him with modalities for his patients and for what it's done for him.[/QUOTE]

Stephen, thanks for the info about the P.T.'s I keep reading CF Journal articles and we are starting to see a way to impliment it in the office. Our general plan right now is to get people started on some functional movements in the office while we are investigating opening a seperate facility. As patients "graduate" from care for rehabilitation of a specific problem to training and conditioning, we will introduce them to the seperate facility and encourage them to continue on with their program there.

Bill in the U.P.

Stephen R. Lampl 02-24-2009 11:23 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090224 TUESDAY

Early a.m. (5:30) workout at CrossFit 360, Long Beach, CA - - too early without CAFFEINE!!!!

Warm-up:
1000m Row - - 4:34
100 jump rope singles
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 OHS w/ PVC
10 shoulder dislocates
5 X 2 body circles

WOD: 6 rounds for time of:
400m run
Rest precisely 2:00 minutes between rounds.
(Subbed rowing due to cantankerous R/Achilles)
500m X 6 rowing
Rest 2:00 between rounds.
Times: 1:48/1:47/1:55/1:52/1:51/1:48.
[COLOR=Red]PR for:
1). Most number of rounds of rowing (6)
2). Most consistent times (only 8 seconds total variation)
3). All times under 2:00
4). All were my fastest ever times over full 500m.
WHEW![/COLOR][/B][/I]

Stephen R. Lampl 02-24-2009 11:29 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Bill Houghton;526379]Stephen, thanks for the info about the P.T.'s I keep reading CF Journal articles and we are starting to see a way to impliment it in the office. Our general plan right now is to get people started on some functional movements in the office while we are investigating opening a seperate facility. As patients "graduate" from care for rehabilitation of a specific problem to training and conditioning, we will introduce them to the seperate facility and encourage them to continue on with their program there.

Bill in the U.P.[/quote]

Bill,

Sounds like a fantastic idea and I think has the potential to revolutionize physical therapy as most know it. The functionality of CF cannot be understated and since it really is scalable to just about anyone's level, with the proper oversight and instruction, the recovering "patient" can undertake a wonderful "follow-up" conditioning program which will ultimately take them into true fitness conditioning (CF), should they choose to do so.

Ah, the Upper Peninsula.......loved Mackinac Island and St. Ignace when we visited there (I was a kid - - we lived in Lansing for five years....).

Take care!

Diane Dennis 02-25-2009 06:54 AM

Re: Over 50 CrossFitters Sign In
 
Ran down to the gym early to get some rowing in to make up for missing my TRRA session last night. Made up a simple WOD:

5 x
Row 500m
25 push ups (broken up into 15-10)

17:40
Had a hard time getting going at first but finished fast. Feel much better.

Stephen R. Lampl 02-25-2009 10:12 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090225 THURSDAY - - worked out at CrossFit 360, Long Beach.

[/B]p.m. workout this time - - and plenty of coffee earlier in the day, so I was [B]READY!!!

Warm-up
Row 500m easy/moderate: 2:00
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 PVC OHS
Shoulder dislocates 10 X 1
Body circles 10 X 2

WOD: Front Squat to Push Press 3, 3, 3, 3, 3. Perform a FS, then reposition hands and perform a push press without re-racking bar. Post loads. Dropping the bar or re-racking ends the round.
Warm-up: 45# empty bar X about 10[/B] (form check by trainer since I was a visitor, and several reps afterward).
[B]75# X 3
95# X 3
115# X 3
125# X 3
[COLOR=Red]135# X 3 PR! (for FS).
[COLOR=Black]
Kipping pull-up practice. 5, 5, 4, 5, 4, 5 = 28. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Still not opening the hips "explosively" enough, so I'm kinda "horsing" myself up to the bar. Don't look so much like a hooked fish anymore, though...:rofl:

[B]Functional workout - -
GTG up the stairs at my sister's place, pick my cranky 3 yr old nephew up, and put him back to bed. At last count, approx. 15 reps.
____________________________________________________
[/B][/COLOR][/COLOR][/I]Diane,

Sorry you had to work late yesterday. I'd be disappointed too. Looks like you made up for it today though - -nice work on the WOD!!

Mark,

Wow, that was quite a workout - - great run times and then all that other stuff! Cool!

Terry Dickman 02-25-2009 11:07 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 2-25-09[/B]
Front Squat

3-3-3-3-3 reps
155, 175, 185, 195, 215

_______________________________________________________

Thanks Steve I am enjoying giving the young boys a run every night.
I like the doing the last session of the day at 6pm. I walk and in and can kind of get an idea how hard the work out is by eveyone's time on the board. Its funny how CF WODs have so many equalizers, the young ones lap me around the track but when we hit the wieghts I can catch up (most of the time). Long as I try to keep up with Damien I know I am in for a helluva work out.:)

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330112790de60d28a4-320pi[/IMG]

Stephen R. Lampl 02-25-2009 11:15 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;527378][B]WOD 2-25-09[/B]
Front Squat

3-3-3-3-3 reps
155, 175, 185, 195, 215

[/quote]

Seriously strong work, Terry! WOOT WOOT!!

Mark Ervi 02-27-2009 09:13 PM

Re: Over 50 CrossFitters Sign In
 
I am still alive, but have been out of town with no computer access. I will catch up on my postings in a couple of days. I have been getting to workout.

Today I ran 1/2 mile on the road
did CFWUx3

Did Bench Press
5x135lbs. 3 sets
8x115lbs. 2 sets

Power Cleans
10x95lbs., 4 sets

Clean and Jerk
5x95lbs.

Ran 1/2 mile on the road

A couple of days ago I got to row on a C2 where the computer actually worked. Did 2000m row w/splits of 2:08, 3:00, 2:13, 2:30
Wish the computer worked on the C2 at my regular gym. It really made me work harder seeing how slow I was going.

I was in Austin today with temps in the 90's.

Terry Dickman 03-02-2009 11:03 PM

Re: Over 50 CrossFitters Sign In
 
This thread is quiet. Can't wait to hear about Steves L1 cert.

Mark, Nice job on your last WOD. At least you have a rower. I am seriously thinking about getting a new C2.

[B]WOD 3-2-09[/B]
"Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings 53 lbs
12 Pull-ups

My time was 12:12 (PR)
last time was 15:03 about a month ago.

I got my wife and 17 year old daughter doing CrossFit now, my wife on her 2nd week, tonight was my daughters first night.
Gina and Mel.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168a596a7970c-320pi[/IMG]

Stephen R. Lampl 03-03-2009 07:27 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;531160].....This thread is quiet. Can't wait to hear about Steves L1 cert.

Mark, Nice job on your last WOD. At least you have a rower. I am seriously thinking about getting a new C2.

[B]WOD 3-2-09[/B]
"Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings 53 lbs
12 Pull-ups

My time was 12:12 (PR)
last time was 15:03 about a month ago.

I got my wife and 17 year old daughter doing CrossFit now, my wife on her 2nd week, tonight was my daughters first night.
Gina and Mel.

[/quote]

Terry,

Congrats with now having both your wife and daughter involved in CrossFit! That is so awesome. I'm glad Gina kept with it - - she worked really hard that day I was down there....I'm going to slowly introduce Cheryll to it as her shoulder improves and she finishes her physical therapy.

Great job on your Helen PR! Awesome time! I am definitely overdue to pay her a visit!

I've been going crazy looking on Craigs List for a good used C-2. Seems they get snatched up right away if the price is decent, so it's a case of who can e-mail or call the seller first.....others are so high-priced you might as well get a new one. I wonder if we order ours together if we could get a discount? :D

As for my cert.......[I][B]WOW![/B][/I] I only had limited access to the net while I was at my sister's place and the motel's (San Diego) was hit and miss. BlackBerry sucks for typing on, tho its internet capabilities are very good. I'll post my log entries below (separately). If you have the time and chance, you gotta go. You are such an awesome CFer you'd just wow the rest of the crowd showing what an over 50 guy can do! You'd also have a blast.

Stephen R. Lampl 03-03-2009 07:37 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]090228

LEVEL 1 CERTIFICATION AT CFSD, DAY 1.

[/B][/I]Well.....color me even more enthused than I've been since I started CF! Absolutely priceless to be able to put into practice (with proper correction), the fundamental movements of CrossFit. Trainers are [B]awesome![/B]

We did some Tabata BTB squats today also......I was hoping for a bit better, but I'll take my score of [B]9[/B] happily - - These were [I][B]hard![/B][/I] Legs were NOT happy....

Fran went quite a bit better. I scaled back from my previous Fran to raise intensity. Today:
21 - 15 - 9 of:
75# Thrusters
Jumping Pull-ups
[B]Time = 6:20[/B] (Previous: 02/18/2009 as Rx'd at 11:33).

Looking forward to tomorrow's training and workout(s)!
_____________________________________________________________

[I][B]090301 LEVEL-1 CERTIFICATION AT CFSD, DAY 2[/B][/I]

[I]Review of concepts and rudiments learned / discussed yesterday. A "drop-in" guest at the cert for the Nutrition section of the course; Robb Wolf! How awesome is that!

A fun WOD to end the morning -
[B]AMRAP in 10:00
10 X 24" box jumps
10 X 1 pood Kb swings
200m run (subbed 250m row - [/B]R/achilles still complaining[B])
Got 100m shy of 4 rounds.....BLEH![/B] (Lowest score of the class - - I was disappointed but the rows took longer so I guess I shouldn't be too upset).

Afternoon fun - - broke out into our groups to cover:
[B]Snatches
Kipping pull-ups and an intro into butterfly kips
Hip extensions, back extensions, and GHD situps
Rowing ([COLOR=Red]PR'd[/COLOR] my 500m by 7 seconds - - [COLOR=Red]1:40![/COLOR])
Muscle-ups [/B](Still need to work on this one a bit)

Finished up with CF Programming. I'm gonna have to watch myself with this one....I am crazy enough to try [B]anything [/B]once! Just shouldn't subject clients to it....:D

Summing it all up: I thought I was hooked on this stuff before the cert and didn't think it was possible to be more enthusiastic about it. Now I am [U]really[/U] stoked. There is so much for me to work on I almost don't know where to start and want to do it all.....time to prioritize.......
_____________________________________________________________

[/I][B]090302[/B]. REST DAY - - Travel to AZ. Hope to workout at CF Sedona tomorrow.
DOMS has hit....Quads from an old man have been transplanted on my body...foam roller time!

Mark Ervi 03-03-2009 08:45 AM

Re: Over 50 CrossFitters Sign In
 
Stephen,
Thanks for sharing all the info about your Cert. Sounds like you had a blast, and they got some great performances out of you with that FRAN and the Rowing PR. I look forward to seeing how all that enthusiasm continues to drive you to excel even further.

Terry,
All I can say is...You are strong. Getting to your strength level is something I would love to do, but it is probably not going to happen. I will keep trying.

My workouts
3/2/09
Did CFWUx3 w/assisted pull-ups

Did modified “Helen” w/45lb. dumbbell swings and all running on treadmill at 0% incline. My time: 16:15 (new PR)

3/3/09
Did CFWUx3

Did Deadlift 1-1-1-1-1-1-1.
I did 245-265-245-245-255-255-255 (at 265 I felt a little twinge in my right hamstring which made me back off and not increase)

Terry Dickman 03-03-2009 01:34 PM

Re: Over 50 CrossFitters Sign In
 
Steve, Mark, Thanks so much for the compliments.

Steve, great job on all the PR’s…your experience at the cert sounds awesome. You will have to fill me in on the details…sounds exciting!

Mark, You know I read all this stuff on the forums people asking how can I get bigger, stronger faster? IMHO long as you train consistently, keep high intensity as much as possible, and follow the program you will improve. But there are limitations, certain aspects we excel at because of our genetics. You have what God gave you. I have always been on the large side (with poor flexibility...it is getting better). I was never an endurance type of person, even though I tried. I raced MT Bikes for years trying to be like Lance, no matter how much I trained I still weighed about 30 lbs more than the little guys and could never catch them on hill climbs. So that said, you might not hit the same weights as me but I will probably never be as fast as you, I envy your running times. But that’s what’s is great about CrossFit, the variation in exercises are great equalizers.

Just signed up for the Level 1 cert in Aromas, I pumped…can’t wait.

I also signed up for the Senior Games qualifier in Manteca in April. I am just doing CrossFit as my training to see what results that will produce. I do plan to get out on the track and practice mechanics too.see how that does for me. I am doing the 50M dash, 100M dash, Pole Vault and Shot Put. I don’t know if I can get my butt up over a bar anymore. I was looking at some of last years times and these old guys are fast!! in the 50-55 age group winning time was 6.12 in the 50 (that equates to a 4.5 – 40yd dash!) and 11.8 in the 100 meter! WFS [url]http://www.2009seniorgames.org/[/url]
WFS [url]http://www.californiaseniorgames.com/index.html[/url]

Rowers…..
Nick our owner sent, me this in an email about rowers. “I have been e-mailing the owner of CrossFit Centurion about the rowers that he uses. I noticed in his pictures that he has rowers that are not C2’s. He said they are Stamina ATS Rowers and that they cost about $400. He said that while they are no C2 they do work pretty well and for the price he is happy with them. They might be something to look into.”

Diane Dennis 03-03-2009 07:10 PM

Re: Over 50 CrossFitters Sign In
 
Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.

Stephen R. Lampl 03-04-2009 09:15 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]090303 TUESDAY
[/B]Worked out in a very small, nice, friendly globo in Cottonwood, AZ. This gym positively takes the cake for having more equipment crammed into a small space than I've ever seen. No place to do a "wild" CF workout.....

[B]Warm-up
Stationary Cycling; [/B]10:00 / L3 / 90 RPM / 120 watts, avg. / 3.5 mi / HR 100.
(Different bike than I've used before...)
[B]Shoulder pass throughs 10 X 2
Body Circles 10 X 2
Push ups 10 X 1
Sit ups 10 X 1
Lat pull downs (kneeling) 50# X 25
Pull ups 5 X 4. [/B]Checked out bar. Was part of cable crossover rack and too close to the wall. Did 5 OH grip, 5 UH grip, and [/I][I]5 X 2 kipped.
[B]OHS 10 X 2 w/ wood stick. [/B]These felt more solid than ever before. Had to fight for OH position on every rep - - shoulders are NOT flexible!

[B]WOD: "Barbara"
Five rounds, each for time. Rest precisely 3:00 between rounds.
20 pull ups
30 push ups
40 sit ups (unanchored)
50 squats
TIME: 5:20 / 5:41 / 6:44 / 6:31 / 6:23
As Rx'd, except for pull ups jumped on last round.

[/B]This was my first "Barbara" ever. I messed up with the stop watch on the 3rd round and so I added a minute to the time it showed. It was probably closer to 30 sec.

[B]Note: [/B]Had a couple of neat things happen:
[B]Pull ups: [/B]Managed to kip [COLOR=Red][B]10 in a row (PR for reps!)[/B][COLOR=Black]in the first round! As I got tired, there just wasn't enough room to kip with my poor form, hence the jumping pull-ups.
[B]Push ups: [/B]Don't know why, but these simply killed me. Had to break 'em up into small sets - got no more than 15 in a row today...
[B]Sit ups: [/B]No ab mat. All unbroken except for round 4 - - had to move 'cause the seam of my shorts dug into my lower spine - - OUCH!
[B]Squats:[/B] Was really please here - - for the first time I was able to do at least 20 reps unbroken at the beginning of each round! WOOT!

All in all, happy with this workout for a first time. Really want to try it where I have more room and am better rested.

As for my legs and the DOMS I still had from the cert. My legs don't hurt now.....I can't feel them...:rofl::rofl::rofl:

[B]I LOVE CrossFit![/B][/COLOR][/COLOR][/I]

Stephen R. Lampl 03-04-2009 09:17 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;531418]Stephen,
Thanks for sharing all the info about your Cert. Sounds like you had a blast, and they got some great performances out of you with that FRAN and the Rowing PR. I look forward to seeing how all that enthusiasm continues to drive you to excel even further.

Terry,
All I can say is...You are strong. Getting to your strength level is something I would love to do, but it is probably not going to happen. I will keep trying.

My workouts
3/2/09
Did CFWUx3 w/assisted pull-ups

Did modified “Helen” w/45lb. dumbbell swings and all running on treadmill at 0% incline. My time: 16:15 (new PR)

3/3/09
Did CFWUx3

Did Deadlift 1-1-1-1-1-1-1.
I did 245-265-245-245-255-255-255 (at 265 I felt a little twinge in my right hamstring which made me back off and not increase)[/quote]

Mark,

Great work. Sorry the hammy is still bugging you, but you are doing things in a solid and sensible way - - you'll continue to make great gains without really rupturing your hammy.

Take care!

Stephen R. Lampl 03-04-2009 09:21 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]Just signed up for the Level 1 cert in Aromas, I pumped…can’t wait.

I also signed up for the Senior Games qualifier in Manteca in April. I am just doing CrossFit as my training to see what results that will produce. I do plan to get out on the track and practice mechanics too.see how that does for me. I am doing the 50M dash, 100M dash, Pole Vault and Shot Put. I don’t know if I can get my butt up over a bar anymore. I was looking at some of last years times and these old guys are fast!! in the 50-55 age group winning time was 6.12 in the 50 (that equates to a 4.5 – 40yd dash!) and 11.8 in the 100 meter! WFS [URL]http://www.2009seniorgames.org/[/URL]
WFS [URL]http://www.californiaseniorgames.com/index.html[/URL]

[/B][/I]Terry,

I'm so glad to hear you are "going for it" in both regards. You are a "beast" in the good meaning of the word and will knock 'em dead in your age group. I'd love to try out for something like that when I get a bit more CF time under my belt. Now that I'm more solid in my Oly lifts and can start to add some weight, I might have a chance to make some real gains.

You'll have a blast at the cert. I could not believe that at my age, I actually was able to do so well comparatively with others. You'll do even better, so that will be fun for you too! But the competition I really felt was with me...I just wish it weren't already over...

Stephen R. Lampl 03-04-2009 09:29 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;532121]Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.[/quote]

Diane,

You and your situation are in my prayers. Gosh, this has to be tough! IMHO, you are doing the right thing. Keep at working out and doing CrossFit - - go hard, at the highest intensity you can muster. I have to go it largely alone at my globo - - even though we have a good number of CFers who work out there, I am often without their company. I have learned to push myself as hard as I can go without meeting Pukie...this was really hard for me to learn, because even though I am a highly motivated person, I have never had to push hard without someone else pushing me or encouraging me. CF has taught me to compete against myself and I will be forever thankful for that. If you need information for workouts (and don't have access to some equipment), there are tons of BW wods which several people have put together, most notably Eva Twardokens. You can also make up your own...

You are among "famiily" here. Holler if you ever need encouragement or competition.

Blessings!

Diane Dennis 03-04-2009 09:45 AM

Re: Over 50 CrossFitters Sign In
 
Thanks, Stephen.

Feeling somewhat better this morning. Got up early and went to the gym with hubby.

5 rounds:
Row 500m
30 sit-ups
15 push-ups

Went really hard but didn’t time it. Rowing splits ranged from 2:01 to 2:06

Practiced overhead squats:
12 x wooden dowel
12 x 35#
12 x 45#
12 x 45#

Ran backwards up the street to the house.

Mark Ervi 03-04-2009 11:43 AM

Re: Over 50 CrossFitters Sign In
 
Did "Barbara"
5 rounds 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats and 3 mins. rest between rounds.
My times: 9:13, 8:50, 9:55, 11:17, 11:57
First time that I ever completed all 5 rounds of "Barbara".
Stephen I have a ways to go to catch up to you, but I will keep trying.

Stephen R. Lampl 03-04-2009 04:39 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090304 WEDNESDAY. WO at globo gym, Cottonwood AZ.[/B]

Posting right away on the PC - - tried 3 times using the Crackberry yesterday and lost all three copies of my post in cyberspace...:ranting2:

[B]Warm-up:
Precor EFX544 "Strider" [/B]10:00 / L3 / 75 RPM / Ramp @ 10 / 175 CAL. HR ??
[B]Shoulder Pass Thru 10 X 3
Body Circles 10 X 2 (ea direction) X 3
Trunk Rotations 10 X 2 (ea dir) X 3
Push ups 10 X 3
Sit ups 10 X 3
Pull ups (DH) 5 X 3
OHS (stick) 10 X 3
BTB squats 10 X 3
Dips (jumping to neg - shoulder rehab) 10 X 3.

WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm up:
45# X 15
135# X 10
185# X 5
225# X 3
then....
235#
245#
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! (Had to try, since I was so close on Rd. 7) :pepper::pepper:

[COLOR=Black]Weighted Pull ups
20# X 2, 2, 2, (F - OH), 2, 1, 1 = 10.[/COLOR][/COLOR][/B][/I]

Stephen R. Lampl 03-04-2009 04:40 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;532687]Did "Barbara"
5 rounds 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats and 3 mins. rest between rounds.
My times: 9:13, 8:50, 9:55, 11:17, 11:57
First time that I ever completed all 5 rounds of "Barbara".
Stephen I have a ways to go to catch up to you, but I will keep trying.[/quote]

Mark,

That is awesome work! Babs is a killer work out!

Stephen R. Lampl 03-04-2009 04:42 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;532558]Thanks, Stephen.

Feeling somewhat better this morning. Got up early and went to the gym with hubby.

5 rounds:
Row 500m
30 sit-ups
15 push-ups

Went really hard but didn’t time it. Rowing splits ranged from 2:01 to 2:06

Practiced overhead squats:
12 x wooden dowel
12 x 35#
12 x 45#
12 x 45#

Ran backwards up the street to the house.[/quote]

Great work, Diane and solid splits on the rows! I don't know how I'll do next time I've a workout with no rest between rounds/rows....

Nice work on the OHS too! Time for me to start adding a little weight - - I finally have the form dialed in, but my shoulders are so blasted inflexible that it seems I'll have to fight more to keep the bar over my head than lift it....

Nancy Cohen 03-04-2009 05:15 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Diane Dennis;532121]Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.[/QUOTE]



Hi Diane,

It's me...honorary member of the "over 50 thread." Well, ok, if nobody made me an honorary member, than I make myself one. :D

Sorry to hear about your company and job situation. It's been hitting everyone, so you're not alone. I just want to let you know that, if you need to save $ and drop out of rowing and out of your gym, don't worry. You can stay fit on your own at home. I, and plenty of others on these boards, work out at home. OK, so, maybe not quite as motivating and strenuous as working out with others, but, you can do it, and you will stay in great shape.

If you need any ideas, advice or encouragement, pm me and I'll try to help. And, look at the glass 1/2 full....if you work out at home, you will save a bunch of $ and time.

Oh, and ditto what Steve said...great rowing splits!!


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