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

Mark Ervi 11-25-2008 06:34 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Did warm up of 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from the knees

Did 119 Burpees (all sets of 10 and a single set of 9)
This gives me 60 Burpees "in the bank" for tomorrow on my 100-day Burpee challenge, as I do not think I will get to workout because I am retrieving my stepdaughter from college.

Did Tabata Something Else
Pull-ups – 26
Push-ups – 55
Sit-ups - 66
Squats – 82
Total = 229

Diane Dennis 11-25-2008 08:23 AM

Re: Over 50 Crossfitters Sign In
 
32 burpees at home
1/2 mile run to gym

Warm up:
*5 rounds*
15 OH Squats with dowel
200M sprint
10 24" step-ups, each leg

Work out:
*5 rounds*
15 85# deadlifts
12 burpees into clean and press with 15# dumbbells
8 jumping pull ups

1/2 mile run to work
3 burpees in locker room to complete 95 for the day

Mark Ervi 11-25-2008 02:18 PM

Re: Over 50 Crossfitters Sign In
 
Diane-
You are so creative. Burpees into clean and press with dumbells. But I am not sure I understand the movement. Are you holding 2 15lb. dumbells while you burpee? That must be what you mean, and yet it sounds so cruel.

Diane Dennis 11-25-2008 03:18 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

It was my sadistic trainer that came up with the dumbell burpee thing. Start with dumbells on floor positioned so that you can grab the handles when you go down into the burpee. When you are coming up out of the burpee, you clean the dumbells and then press (I push-press). At first it seemed like fun but it's amazing how quickly that can change! The only good thing about it was that they counted toward my 95 burpees for the day.

Stephen R. Lampl 11-25-2008 10:00 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Jamie J. Skibicki;454847]Hey, is anyone near the 60 year old mark? I'm trying to get my mom to CF and meeting with some resistance. Any ideas, things to watch out for, suggestions?[/quote]

Hi Jamie,

I'll be 58 in eight days. Does that count? BTW, how's the recovery going? Hadn't heard for a few days....

Stephen R. Lampl 11-25-2008 10:04 PM

Re: Over 50 Crossfitters Sign In
 
Greetings, Diane, Mark, and Terry!

What's with the burpee thing? Sadistic, for sure. I've been a bit too "timid" to try them. Don't know if I want to engage in a suckfest yet........

Terry, thanks for the info and link to your friend's website. I don't think his gym in Escalon is open to the public, is it? Also, I don't know about Stockton.....haven't found a link for one either.....I'm looking into affiliating here in the Sonora region. I just don't know if it will work out. Just planning right now.

Diane Dennis 11-26-2008 09:59 AM

Re: Over 50 Crossfitters Sign In
 
Oh boy - bad morning.

Did 32 burpees.
Went for a run in the dark and freezing rain. Five minutes into it I caught my toe on something and went flying. Flight ended on the sidewalk. Tried to roll so that I wouldn't smash my face or break a wrist. Knees, side of left thigh and left elbow took the brunt of it. No broken bones but a lot of blood. How is it possible that I didn't rip my pants but my knees look like I put them through a meat grinder? And my favorite water bottle rolled into the storm sewer! Rats!

The 64 burpees later today are going to be tough.

Diane Dennis 11-26-2008 03:26 PM

Re: Over 50 Crossfitters Sign In
 
Did 32 more burpees causing a resurgence of knee bleeding.

Unfortunately, my little mishap has reinforced my husband's belief that I shouldn't be running in bad weather and in the dark. I believe I heard the words "banning me". Hmmm...we'll see how that works out.

Fortunately, tomorrow is Thanksgiving and cooking is one of the greatest joys in my life. So, here is my official
[B]*****[B]Cooking Log[/B]*****[/B]
Wednesday evening:
Roasted Butternut Squash Soup
Tart Cranberry-Orange Sauce
Phase one of Sweet Potato Mousse

Thursday morning:
My Mom's heart-attack-on-a plate recipe for Sage Stuffing
Phase one of Cranberry-Rolled Turkey Tenderloins

Happy Thanksgiving everyone!

Stephen R. Lampl 11-26-2008 08:25 PM

Re: Over 50 Crossfitters Sign In
 
Diane,
Sorry to hear about your unfortunate "Fight Gone Bad" experience! Glad nothing serious happened to you. And then to finish up with Burpees? Oh boy......

Happy Thanksgiving to you and yours!

Mark Ervi 11-28-2008 07:22 AM

Re: Over 50 Crossfitters Sign In
 
This has been a different and difficult Holiday so far. I traveled to Cleburne on Tuesday to visit my best freind for the past 35 years, Larry Barker, on the way to picking up my stepdaughter from college in Denton. About an hour before I arrived in Cleburne, Larry was hospitalized. He has been coping with progressive muscular dystrophy for the past 40 years, and now at age 56 it seems to be getting the best of him. He was put on a ventilator Wednesday night after he stopped breathing. I did not workout Wednesday, but got in a Thanksgiving Day workout in Lampasas.

I did 2 sets of 15 squats and 15 push-ups.
Then
21x20lb. dumbell thrusters and 21 burpees
15x20lb. dumbell thrusters and 15 burpees
10x20lb. dumbell thrusters and 10 burpees
10x20lb. dumbell thrusters and 10 burpees
5x20lb. dumbell thrusters and 5 burpees (for 61 total burpees)

Then did 2 rounds of 10 pull-ups and run 400m on a track.
I was going to do more rounds, but I ran 1:52 on my first 400. I told myself that if I could go under 1:50 for the second 400m, I would let myself have the rest of the day off for Thanksgiving. I ran a 1:44

I am headed to Cleburne to see Larry today, so I do not know if I will workout later or not. I on track with my burpees, and will do today's make-up burpees tomorrow if I do not get them in today.

I am thankful for Crossfit.

Diane-
Thanksgiving sounded delicious at your house. Sorry to hear about your accident. Maybe you do not have to be "banned" from the dark, just get a headlamp. Anyway, be careful, have fun, and heal quick.

Diane Dennis 11-28-2008 06:59 PM

Re: Over 50 Crossfitters Sign In
 
[B]In the hole 32 burpees on Thanksgiving[/B] - Needed a total of 129 to catch up:
Chop celery and onion for stuffing; do 10 burpees
Pull apart bread for stuffing; do 10 burpees
Beat egg whites for sweet potato mousse; do 10 burpees
Steam green beans for later sauteeing; do 10 burpees
Iron table cloth; do 10 burpees
Pound turkey tenderloins and roll with cranberry filling; do 10 burpees
Pull china out of buffet; do 10 burpees
Roast hazelnuts for bean topping; do 10 burpees
Polish silver flatware, knife rests and water pitcher; do 10 burpees
Finish all advance cooking; do 10 burpees
Set table; do 10 burpees
Wash dishes; do 10 burpees
Choose wine and music; do 9 burpees
Soak sore and battered body in tub; drink good Pinot Noir
Finish cooking and enjoy Thanksgiving dinner with family

[B]Today[/B]
33 burpees in early morning followed by nice 5K-ish run through neighborhood (no falling down - hooray!)
33 burpees in late morning
32 burpees in early afternoon followed by the "444" (6 sprints up the 74 neighborhood steps around the corner from my house)
Knees have improved slightly - no longer look like they've been through a meat grinder - now it's more like a belt sander. Sigh.

Mark - I, too, am thankful for Crossfit. Two more days of burpees for me and am rooting for you as I know your burpees have special significance.

Mark Ervi 11-29-2008 12:33 PM

Re: Over 50 Crossfitters Sign In
 
At home I did 125 Burpees in 19:58 (did these 10,10,….,5 with 30 sec. rest after each 10, and 60 sec. after 30,60, 90 burpees)
I am current on my 100-day Burpee challenge.

Then I went to the gym
Did CFWUx3

Warmed up for deadlift w/deadlifts of
3@135
3@185

Did Deadlift 3-3-3-3-3.
3@235
3@255
3@265
3@265
3@255
Total wght. 3,825 which is PR for me for 3-3-3-3-3 deadlift

Did 10 C&J w/100lbs.

Did OHS
10x45
5x60
5x55
5x55

Did pull-ups w/added weight
4 sets of 3 w/25lbs.

Ran 1 mile on treadmill at 0% incline

Way to stick with those Burpees Diane, and thanks for the encouragement.

Mark Ervi 11-30-2008 03:55 PM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Did 64 burpees at home.

Went to gym and did Tabata Something Else
Total: 246 (new PR)

Did 3 rounds of 10 pull-ups and 10 dips and assisted dips.

25 Back extensions

Did dumbbell shoulder press w/15lb. dumbbells. 15 reps

Mark Ervi 12-01-2008 03:48 PM

Re: Over 50 Crossfitters Sign In
 
Did CFWUx3 w/assisted dips and pull-ups and 65 Burpees

Did should press 1-1-1-1-1-1-1
I did 95-105-120(failed-I had it above my head, but could not get it locked out. Would have been PR)-115(failed-gave my all on the 120 attempt)-105-105-105-105-105-105

I did Back squat 10x105lbs.

Glenda Kelly 12-01-2008 05:38 PM

Re: Over 50 Crossfitters Sign In
 
How do I subscribe to this group?
Glenda

Mark Ervi 12-02-2008 06:22 AM

Re: Over 50 Crossfitters Sign In
 
REST DAY
Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups

Then did 66 Burpees (10,10,…, 6) with 30 sec. rest between each set of 10.
Still on track w/100-day Burpee challenge.

Glenda-
I will research that and get back to you. Hope you will post also.

Mark Ervi 12-02-2008 06:25 AM

Re: Over 50 Crossfitters Sign In
 
Glenda-
Click on Quick links at the top of the page, then click on subscribed threads, then find this log and indicate that you want it by e-mail, and click update at the bottom of the page.

Glenda Kelly 12-02-2008 06:48 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Mark. My daughter met you at the gym in Waco (she was doing Cross Fit) and told me about your Over 50 Crossfitters. I also do Cross Fit daily and thought it would be fun to check out your group.
Glenda

Stephen R. Lampl 12-02-2008 06:49 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Glenda Kelly;459091]How do I subscribe to this group?
Glenda[/quote]

Glenda,

You just did! Welcome aboard!!

Stephen R. Lampl 12-02-2008 06:50 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Tuesday, 12/02/08:[/B][/U]

[B][I]Back in the saddle day! Hammie rehab day #11.

Warm Up:
#1. Stationary Cycling.[/I][/B][I] 10:00 / L3 / 100 RPM / 2.6 mi. / HR to 105
[B]#2. Versa Climber. [/B]10:00 / Max ROM - 12"+ steps / 42 SPM / HR to 140

[B]WOD: Tabata Something Else
Pull-ups 10, 10, 9, 12, 10, 9, 9, 9. [/B](First 5, 5, 3, unassisted, remainder jumping) [B]= 78[/B]
[B]Push-ups 20, 9, 9, 6, [/B](Remainder on knees) [B]8, 8, 8, 7. = 75[/B]
[B]Sit-ups 13, 13, 13, 11, 12, 12, 11, 10. [/B](All unanchored) [B]= 95
Squats 14, 13, 10, 10, 10, 10, 10, 11. [/B](All ATG). [B]= 88
TOTAL = 336[/B][B]

Shoulder Presses
1, 1, 1, 1, 1, 1, 1, (Post loads)
WU = 45# X 15
95#
105#
110#
115#
[COLOR=Red]120# - PR
[COLOR=Black]125 (F)
125 (F)
95 X 5 (5 Rm)

Kipping PU practice - - shoulder swings
Approx. 10:00

GTG pull-ups [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](kinda tired) -
[B]2 + 2 + 2.[/B][/COLOR][/COLOR][/I]

Mark Ervi 12-02-2008 08:23 PM

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.

Stephen R. Lampl 12-02-2008 08:35 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;460373]Stephen-
After all that workout, I love the "Kinda tired" comment! I guess so.[/quote]

Thanks, Mark. It was kinda fun before I got kinda tired!!

Glenda Kelly 12-03-2008 06:37 AM

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!

Mark Ervi 12-03-2008 12:09 PM

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!

Stephen R. Lampl 12-03-2008 10:18 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Wednesday, 12/03/08:[/B][/U]

[I][B]58th Birthday Today! Had a little fun with the WOD........

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

[B]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 [/B](PR by default - never done these with more than 45# bar).
[B]58 Double Unders: Got 1 DU, so did 58 X 2 singles.
58 Deep Slow Relaxing Breaths: [/B]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.[/I]

Mark Ervi 12-04-2008 06:45 PM

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

Mark Ervi 12-04-2008 06:46 PM

Re: Over 50 Crossfitters Sign In
 
Almost forgot, HAPPY BIRTHDAY STEPHEN!

That was a great workout you came up with.

Stephen R. Lampl 12-04-2008 10:46 PM

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....

Diane Dennis 12-05-2008 11:12 AM

Re: Over 50 Crossfitters Sign In
 
Happy birthday Stephen! Loved the Crazy 58's!

Catching up on posting once again:

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

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

[B]Monday, Dec 1:[/B]
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

[B]Tuesday, Dec 2:[/B]
Legs so sore I could barely walk :crutch00:. I couldn't even sit comfortably. Considered doing tabata push-ups but did nothing instead

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

[B]Thursday, Dec 4:[/B]
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

[B]Today:[/B]
Rest Day

Mark Ervi 12-05-2008 10:21 PM

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

Stephen R. Lampl 12-05-2008 10:53 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;462954]Happy birthday Stephen! Loved the Crazy 58's!

Catching up on posting once again:

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

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

[B]Monday, Dec 1:[/B]
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

[B]Tuesday, Dec 2:[/B]
Legs so sore I could barely walk :crutch00:. I couldn't even sit comfortably. Considered doing tabata push-ups but did nothing instead

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

[B]Thursday, Dec 4:[/B]
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

[B]Today:[/B]
Rest Day[/quote]

Diane,

Boy have you been busy! Fantastic work! You go, Girl!! Thanks for the B-day wishes and on the Crazy 58s. T'was fun.....

[quote=Mark Ervi;463480]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[/quote]

Great WO, MArk!! That one is a killer! Trying to figure out how to scale it so I can do it!

Diane Dennis 12-06-2008 06:07 AM

Re: Over 50 Crossfitters Sign In
 
Mark - I agree with Stephen - what a great workout! I might give it a whirl on Monday and see if I can manage it. I will be doing jumping pull-ups, of course.

Had planned a run this morning but it is 16 degrees. Am postponing all outdoor activity until it goes above 20!

It feels odd not doing any burpees. I don't miss them because I hated them, but I miss having that "default" workout that I could do in the house at any time. Any suggestions, folks?

Mark Ervi 12-06-2008 09:34 AM

Re: Over 50 Crossfitters Sign In
 
Rest Day
w/2 rounds of 15 squats, 15 sit-ups, and 15 push-ups from the knees to warm-up for….
…..70 Burpees (10,10,…..,10) w/30 sec. rest between the sets of 10
Only 30 days to go on Burpee Challenge.

Diane-
Good luck with your indoor workout. I can't come up with any ideas except burpees, burpees, and more burpees. I am burpified!

Diane Dennis 12-08-2008 11:04 AM

Re: Over 50 Crossfitters Sign In
 
Saturday:
Never did go outside (way too cold, windy, snowy and slippery). Lunged around the house with some 10# dumbells, ran up and down the steps until my husband couldn't stand it anymore, did plank to see how long I could hold it - got bored after 3 1/2 minutes and stopped.

Sunday:
Freezing cold and crappy outside. Intended to do a 5K-ish run but the streets were too treacherous. Found a clear stretch and sprinted back and forth about twenty times. Good to get some fresh air at least. Back inside did plank for another 3 1/2 minutes.

Today:
Ran 1/2 mile to gym

10 rounds for time of:
10 squats
10 squat jumps (unweighted)
10 jumping pull-ups
10 push-ups
10 sit-ups
28 mins

400m sprint around track

1/2 mile run to work

Wanted to try Mark's squat-pullup-dip WOD but was intimidated by the 20 PUs at the end. Maybe Wednesday or Friday (trainer WOD Tuesday and Thursday)

Stephen R. Lampl 12-08-2008 04:14 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;463668]Rest Day
w/2 rounds of 15 squats, 15 sit-ups, and 15 push-ups from the knees to warm-up for….
…..70 Burpees (10,10,…..,10) w/30 sec. rest between the sets of 10
Only 30 days to go on Burpee Challenge.
[/quote]

Nice Rest Day WO! To burpee or not to burpee.....that is the question. Gotta get with the program and start doing them. I HATE them.......haven't done 'em yet in 13 weeks! :rofl:

Take care, Mark!

Stephen R. Lampl 12-08-2008 04:15 PM

Re: Over 50 Crossfitters Sign In
 
Great work, Diane! That's a fast time for ten rounds of all that stuff!!

Diane Dennis 12-08-2008 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Stephen -

You cannot possibly [B]hate[/B] burpees more than I do, yet I made it through the hundred-day burpee challenge (I had a 2-week interruption after I made it to the low-90's, but took the challenge up again and finished - so technically it was the "100-day burpee challenge in 116 days"). The best part about it is that you start with just ONE! Then TWO. That means that it's really not too bad until you've gone so many days that you're definitely committed! And you can break them up throughout the day. The hard part is if you get behind and have to make some up. Of course, that's motivation for never getting behind. Look at Mark's posts - he banked EXTRA burpees in anticipation of not being able to do his quota the next day (Way to go Mark - I NEVER did that throughout the entire challenge).

[B]Diane's Reasons to Complete the 100-Day Burpee Challenge:[/B][LIST][*]Increases your ability to do burpees![*]Builds stamina for other jumping moves (ie. jumping squats, jumping lunges)[*]HELPS your push-ups![*]Let's you know where you stand with mental toughness - there are points where you think you might go crazy if you have to do another burpee, but then you do them anyway[*]You can show off your fitness to friends and colleagues - Mention the challenge to them and then do ten or twelve as a demonstration! It's a good way to burn off a few reps toward your total for the day - but not so good if you're wearing a skirt to work (probably not a problem for you, Stephen or you, Mark!)[*]Lets you practice new cuss words that you've never said before[/LIST]So go for the burpees, Stephen! I'll root you on the whole way.

Stephen R. Lampl 12-09-2008 12:30 AM

Re: Over 50 Crossfitters Sign In
 
[U][B]Monday, 12/08/08:[/B][/U][B]

[I]Warm-up:
Jump Rope Singles: [/I][/B][I]2 pound rope, 50 reps X 30 sec X 4 = 200
(Tried for some doubles with a regular rope. No dice today).
[B]CFWU: X 2...[/B].wo specificShoulder pass throughs w/ PVC
Cleans 45# bar X 10
Air Squats x 10
Cleans 45# X10
Pull-ups 3, 4 (chins), 3.

C&J practice lifts w/30# and 45# bars. Approx 10 of each.

[B]WOD: Clean and Jerk
1, 1, 1, 1, 1, 1, 1. Post Loads

WU: 45# X 5
65#, 85#, 95#, [COLOR=Red]115# - PR!![/COLOR], 125 X F (8 ), 95#, [COLOR=Red]115#[/COLOR].[/B]
Felt good about these lifts.....best prior was 95# (10/02/08). Almost had 125 on 8th attempt, but tweaked R/shoulder a bit.

[B]Kipping Practice:
[/B]Didn't think I was getting anywhere, but another CFer thought I got four good kips.......Could have been higher tho - - chin didn't quite reach the bar. So, [COLOR=Red][B]YES!!! Woo Hoo! [/B][COLOR=Blue]SORT OF......[/COLOR][/COLOR]

[B]Evening "Watching TV Tabata Session"
Tabata Push-ups: 15, 12, 9, 6, 4, 6, 6, 5 = 63
Tabata Sit-ups: 12, 13, 13, 13, 13, 13, 13, 13 = 103 (unanchored)
Tabata Squats: 16, 15, 14, 11, 11, 12, 12, 12 = 113
Total = 289[/B][/I]

Stephen R. Lampl 12-09-2008 12:34 AM

Re: Over 50 Crossfitters Sign In
 
Diane,

You are awesome! Thank you for your kind words and encouragement. I know I have been procrastinating in not doing any thus far, so I have no excuse. It's almost like not doing things like a "Murph" yet. I know those WOs are well beyond my capabilities, yet I forget I can scale them just about any way I like. The main point is that I [U][B]DO[/B][/U] them.

So, I am putting burpees on the agenda. Gotta go down to LA over the next two days an pick up an old Toyota Landcruiser. Hope it makes it back home.....Burpees when I get back.

Thanks again!

Mark Ervi 12-09-2008 08:06 AM

Re: Over 50 Crossfitters Sign In
 
Saturday was a rest day for me, but I did my 70 Burpees and posted.
Since then I have been SICK.
So, Sunday and Monday I did not workout or do my 71 & 72 Burpees, and today I am supposed to do 73 Burpees. I have done no WODs since Friday.
I am feeling a little better, but really low energy. I am hoping I might be able to burpee by at least the evening. I am not to worried about catching up even if I spread it over a few days.

Stephen,
A comment about doing "Murph". My first time as Rx'd: 1 hr. and 26 mins. My best time at "Murph" as Rx'd: 1 hr. 13 mins. It is tough, but you feel good about yourself for sticking with it.
Diane is right about the Burpees. It starts with one, then two, so by the time you are doing 20 or 30 it's not a big deal.

Diane,
You said you were thinking about the squat-pullup-dip WOD, but worried about the 20 pull-ups at the end. When I did it, you may not have noticed, but I did those 20 as "assisted" pull-ups. It is a tough WOD. Good luck.


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