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

Diane Dennis 12-09-2008 10:39 AM

Re: Over 50 Crossfitters Sign In
 
[B]Today:[/B]

1/2 mile run to gym

Modified Fight Gone Bad:
(no rower at Globo so only four stations)

Shoulder press (instead of push press) #45
SDHP #55
Box Jump 18"
Wall Ball as Rxd
56-60-59-55-54

Shoulder press KILLED me. Did 20 on round one and couldn't get past 13 on subsequent rounds.

Had mental block on box jumps for first round - kept standing there and not jumping because I could barely swing my arms. Got over it for rounds 2 - 5.

20 minutes of boxing. Love boxing.

1/2 mile run to work.

Mark Ervi 12-09-2008 04:47 PM

Re: Over 50 Crossfitters Sign In
 
Did 216 Burpees to keep up w/100-day burpee challenge. I owed 71 & 72 from Sunday and Monday, and with 73 for today that makes 216. It is no fun to be sick and have to make up burpees.

Diane Dennis 12-09-2008 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Mark -

216!! 216!! 216 after being sick?!? You're my hero!:notworth:

I admire your dedication and determination.

Diane Dennis 12-10-2008 06:26 PM

Re: Over 50 Crossfitters Sign In
 
Rest Day

4 minute plank
50 Double-Unders (not consecutive)

New avatar that exposes my dark workout secret (eek! - gloves). Don't hate me for it.

Stephen R. Lampl 12-11-2008 01:15 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;466379]Mark -

216!! 216!! 216 after being sick?!? You're my hero!:notworth:

I admire your dedication and determination.[/quote]

Gotta agree, Mark. 216 burpees is unconscionable!! :D You ROCK, Dude!

Stephen R. Lampl 12-11-2008 01:17 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;467539]Rest Day

4 minute plank
50 Double-Unders (not consecutive)

New avatar that exposes my dark workout secret (eek! - gloves). Don't hate me for it.[/quote]

Awesome work on both the FGB WO and the plank and DUs! As for the gloves, no negative issues here or probably with anyone else, Diane! The can really help your grip and/or prevent skin tears, etc.

Diane Dennis 12-11-2008 08:21 AM

Re: Over 50 Crossfitters Sign In
 
I'm in panic mode!! Found out this morning that my globo gym is closing next Wednesday. Crap and double-crap. Going to have to come up with a plan.

Today:

10 rounds for time:

10 deadlifts #95
10 squat clean and jerks #55
10 jumping pullups

38 minutes and nearly died.

Mark Ervi 12-11-2008 08:54 PM

Re: Over 50 Crossfitters Sign In
 
I am having a heck of time getting over the flu.

I did 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees

149 Burpees (10, 10, …., 9). Had to make up yesterday's burpees because I was sick and did nothing yesterday.

4x10 Pull-ups

5x95lb. thrusters
5x95lb. thrusters

15 C&J w/ 95lbs.

2 sets of 10 dumbell sholder press w/20lb. dumbells

I have not done a posted WOD in a week trying to regain some strength to take one on.

Stephen R. Lampl 12-11-2008 09:36 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Thursday, 12/11/08:[/B][/U]

[B][I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 110

[B]WOD: [/B]Was going to do "Annie" but was still tired from the long drive yesterday. Additionally, ended up fasting for 16 hours.....so, did a non-specific WOD.....

[B]Jump Rope: Singles
100 X 5 + 34 = 534. [/B]
First 3 sets unbroken. Tripped a LOT on the 4th. 5th unbroken, tho almost tripped. Got to 34 on the 6th and felt my left calf starting to cramp, so I stopped and called it good.

[B]Platform Jump (box jump)
10 X 1 X 18" - - [/B]quit after one set due to calf.

[B]Seated Rows:
WU = 70# X 15
130 X 3 [/B](135)
[B]145 X 3 [/B](150)
[B]160 X 3 (Old PR) [/B](165)
[B][COLOR=Red]175 X 3 - PR [/COLOR][/B][COLOR=Red](Actually 180!)
[COLOR=Black]Correct weights now......[/COLOR]
[/COLOR][COLOR=Red][COLOR=Black][B]190 X 1 (bad form)
175 X 3
160 X 3
115 X 12 (max reps)
[/B]Realized after doing the first set at 175, that an extra 5 lb "add-on" weight was sitting on the stack, so 5# are added in parentheses...)

[B]Pull-ups
3, 4 (uh), 3.

Kipping Pull-ups [COLOR=Red](YUP....got my kip!!!! Finally!!!)
[/COLOR][/B][COLOR=Red][COLOR=Black]2, 4, 2. Lower lat strength is wanting, so not quite getting to the bar, but definitely am kipping.....HooAhh[/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 12-11-2008 09:40 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;467937]I'm in panic mode!! Found out this morning that my globo gym is closing next Wednesday. Crap and double-crap. Going to have to come up with a plan.

Today:

10 rounds for time:

10 deadlifts #95
10 squat clean and jerks #55
10 jumping pullups

38 minutes and nearly died.[/quote]

Sorry to hear about your globo, Diane. That really sucks big time! Are there any affiliates near you? Also, serious WOD here! 38 minutes is "screamin...."

Stephen R. Lampl 12-11-2008 09:42 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;468652]I am having a heck of time getting over the flu.

I did 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees

149 Burpees (10, 10, …., 9). Had to make up yesterday's burpees because I was sick and did nothing yesterday.

4x10 Pull-ups

5x95lb. thrusters
5x95lb. thrusters

15 C&J w/ 95lbs.

2 sets of 10 dumbell sholder press w/20lb. dumbells

I have not done a posted WOD in a week trying to regain some strength to take one on.[/quote]

Boy, Mark. I'd have to say all in all, it's hard to believe with this amount of work that the flu still had ahold of you.......The burpees are enough of a killer..........awesome!

Diane Dennis 12-12-2008 08:58 AM

Re: Over 50 Crossfitters Sign In
 
Mark - I am in awe that you have the flu and are still keeping up with those burpees. I hope you recover quickly!!

Stephen - Waiting to hear when you are going to start those burpees!

[B]Today:[/B]

1/2 mile run to gym (the bridge sidewalk was covered in ice so it was more like a glide than a run)

21-15-9
45# thrusters
push-ups (broken but no knees)

Did push-ups instead of pull-ups because I did 100 jumping PUs yesterday and 100 on Tuesday

Didn't check the time at the end because I was lieing on the mat gasping for breath and couldn't see the Globo clock from the floor. Stupid sports watch is only marked on the quarter-hour.

3 rounds
10 split bench jumps
200m sprint

Run/walk through downtown to check out a different Globo. Asked them if they had any CrossFit certified trainers and they all looked at me like I was speaking French. One guy finally said; "Not to my knowlege". I left in a hurry.

1/2 mile glide/run to work

Made email contact with an affilliate that only has evening sessions. That's not good for me but I'm desperate, so we'll see.

Mark Ervi 12-12-2008 09:09 PM

Re: Over 50 Crossfitters Sign In
 
CFWUx3 w/assisted pull-ups, no dips, and 76 burpees

Then did today's Jenks WOD modified w/3 rounds for time of:

50 Box jumps (20″ box all rounds)

21 Deadlifts (1st round 185 lbs, rounds 2 &3 w/155 lbs)

30 Pull-ups 1st & 3rd rounds, 2nd round did 30 assisted pull-ups

Time: 47:09
Almost did not work out today. Was still feeling weak, but decided I was being a wimp. I got through the WOD, but should have modified it more.

Stephen R. Lampl 12-13-2008 05:48 PM

Re: Over 50 Crossfitters Sign In
 
Diane,

Busy workouts especially so in one day! I love the run/glide description - - snowing here today and we're expecting much more tomorrow (not really sticking yet).

No burpees yet - - my wife and I have been under the weather, so I haven't really worked out for about three days - - it's killing me!!

Good luck on a new globo or an affiliate with decent hours.

Stephen R. Lampl 12-13-2008 05:54 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;469629]CFWUx3 w/assisted pull-ups, no dips, and 76 burpees

Then did today's Jenks WOD modified w/3 rounds for time of:

50 Box jumps (20″ box all rounds)

21 Deadlifts (1st round 185 lbs, rounds 2 &3 w/155 lbs)

30 Pull-ups 1st & 3rd rounds, 2nd round did 30 assisted pull-ups

Time: 47:09
Almost did not work out today. Was still feeling weak, but decided I was being a wimp. I got through the WOD, but should have modified it more.[/quote]

Mark,

You rocked it!! Just absolutely AWESOME (especially for feeling weak)! This is one of the most difficult WODs out there - - some of the elite CFers even have trouble getting through it. When I recover from this bug, I'll be doing it, although, it'll probably take me over an hour even scaled it back. I'm afraid to try DLs with too much weight (worried about wrecking my hammies more) and the pull-ups will probably need to be jumping.

So, aren't you glad you did it anyway, tho it probably killed you? Great job!!

Mark Ervi 12-14-2008 10:40 AM

Re: Over 50 Crossfitters Sign In
 
Thanks for the praise Stephen.

Today Warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees

Did 155 Burpees (25, 10, 10, 10, ….,, 10). I missed Burpees again yesterday because I was again without any energy.

Today, also Ran 3 miles very slowly. I had not run at all in two weeks.

Stephen R. Lampl 12-14-2008 07:34 PM

Re: Over 50 Crossfitters Sign In
 
You're welcome, Mark.

Diane Dennis 12-15-2008 07:12 AM

Re: Over 50 Crossfitters Sign In
 
Mark - Hope you're feeling better!!

[B]Today:[/B]

1/2 mile run to gym (next to last time)

4 rounds:

10 thrusters - 45#
10 box jumps - 24"
400m run

13 min, 2 secs (ended laps right by globo clock so timing is accurate today)

1/2 mile run to work

Very depressed about losing my gym and trainer. I'm afraid of going back to being old and fat. Very depressed.

Mark Ervi 12-15-2008 08:44 PM

Re: Over 50 Crossfitters Sign In
 
Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then did 79 Burpees. And that's all folks.....

Diane Dennis 12-16-2008 11:06 AM

Re: Over 50 Crossfitters Sign In
 
[B]Last day with my gym and trainer [/B]:(:

1/2 mile run to gym

4 rounds for time:
50 squats
30 medicine ball clean and press
20 box jumps - 18"
10 dumbell swings - 30#

20 burpee-jumping pullups to go out in style

Cried. Hugged trainer good-bye.

1/2 mile run to work

Mark Ervi 12-16-2008 08:03 PM

Re: Over 50 Crossfitters Sign In
 
Good Workout Diane. I hope you figure out your gym problem soon. I do not envy the grief you having now.

Today I did
CFWUx3 w/10 burpees each round

Did 5 rounds 215lb. deadlifts (5 reps each round) and 10 burpees (per round) for time.
My time: 13:02

Did dips 5 sets of 3 reps
Did pull-ups w/25lbs. added weight
6 sets of 3 reps

Stephen R. Lampl 12-16-2008 08:31 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Monday, 12/15/08:[/B][/U]

[I][B]No organized WOD today.

Functional Workout:

"Real Shoveling" and Snow Blower Wrangling: 1 1/2 hours.
[/B]Wrangled and "threw" around 250# snow blower and shoveled a foot of snow. Approximately 1200 Sq. Feet (total moved = 1200 cubic feet of snow).
Not included: Time to repair broken shear pin on snow blower.......

[B]Nutrition:

[/B]Still feeling effects of sickness - - not really hungry.
Morning coffee w/creamer 16 oz, plus raw sugar.

[B]Linner (Lunch/Dinner)
[/B]8 oz serving of homemade split pea w/ham soup
Medium green salad with 4 oz tri tip
1/2 C mushrooms
1 Tbsp blue cheese crumbles
2 Tbsp cabernet vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp organic natural peanut butter

[B]Water:
[/B]60 oz + approx.
__________________________________________________ ________

[/I][U][B]Tuesday, 12/16/08:

[/B][/U][I][B]No organized WOD today.

Functional Workout:
[/B][/I]
[I][B]"Real Shoveling" and Snow Blower Wrangling: 1 1/4 hours.
[/B]Wrangled and "threw" around 250# snow blower and shoveled approx. 4" of new snow. Approximately 1200 Sq. Feet (total moved = 400 cubic feet of snow).[/I]

[I][B]Nutrition:[/B][/I]
[B]
[I]Breakfast:
[/I][/B][I]1 medium "everything" bagel, toasted
2 Tbsp Cream cheese
16 oz coffee w/ creamer and raw sugar

[B]Lunch:
[/B]6 oz homemade black-bean chili (YUM!!)
1 oz cheddar cheese
1 serving (1 oz) natural potato chips

[B]Dinner:
[/B]2 slices garlic-pepperoni pizza
small dinner salad
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp organic natural peanut butter

[B]Water:[/B]
80 oz. approx.

[/I]

Mark Ervi 12-17-2008 10:46 AM

Re: Over 50 Crossfitters Sign In
 
Did CFWUx3 w/10 burpees each round

Then did 51 burpees to get 81 total on the day. (19 days to go)

Did split jerk 115-115-110-110-110-110-110 ( I am terrible at these)

Did split jerk 5x95lbs., 5x85lbs.

Did Shoulder press 10x75lbs.

Diane Dennis 12-17-2008 10:47 AM

Re: Over 50 Crossfitters Sign In
 
Mark - No gym to go to so I am stealing your burpee count today for my workout - 81 burpees in the livingroom.

New gym tomorrow. I'm scared but determined.

Thomas Wozencraft 12-17-2008 01:16 PM

Re: Over 50 Crossfitters Sign In
 
Mark Ervi, Hey, I'm a crossfitter in Sand Springs. Going on 9 mos. now. Turned 50 last July. Noticed your thread of posting WOD logs. Not much into that but doing crossfit out of my garage. I generally run about one week behind in the WOD's just so I have time to research and practice any exercises that I'm not familiar with. Thanks for the tip on the 100 burpee challange. Never heard of it before your post. Decided to go for it and started yesterday. I've been lurking around this board for some time, just not into posting stuff. Keep up the good work.

Diane Dennis 12-18-2008 09:55 AM

Re: Over 50 Crossfitters Sign In
 
First day at new gym - bodybuilder joint at the end of my block. Went in with a positive attitude.

In advance, I told the trainer (who is a former bodybuilder) that I wouldn’t use machines. Consequently, he assessed my fitness with the following:
WU: 24 dumbbell swings - 10#, 24 back extensions , sit-ups (1 min), shoulder mobility

SDLHP – 1 min – 30# bar
Burpees (90 sec)
Push presses – 1 min – 30# bar
OH squats –1 min - 20# bar
Single-leg hops across floor – 1 min ea leg, 45 sec ea leg, 30 sec ea leg
Mountain climbers – 2 min
Back squats with a jump (hollow tube – no weight) – 1 min
Plank – 2 min
Walking lunges

Barely broke a sweat.

Going to steal Mark’s burpee count again tonight and do 82.

Going back tomorrow – Hoping to see some deadlifts, cleans or box jumps thrown in somewhere. What are the chances that I can convert this guy to a CrossFit mentality?!?

Mark Ervi 12-18-2008 02:17 PM

Re: Over 50 Crossfitters Sign In
 
Thomas, hope you will become a regular over-50 post-er. I know you will be our first one from Middle-Earth.

Diane, your "barely broke a sweat" test of fitness looked like it had several Crossfit elements, and would be quite the WOD test with just a little higher weights. Hope you are on to a good thing at the new gym.

Mark Ervi 12-18-2008 09:23 PM

Re: Over 50 Crossfitters Sign In
 
Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Did 82 Burpees (30, 10, 10, 10, 10, 12)
Did first 30 in 2:43

Did 4 rounds of run 400m, 15 pull-ups, 15 dumbell shoulder press w/20lb. dumbbells.
My time: 26:03

Stephen R. Lampl 12-19-2008 01:26 AM

Re: Over 50 Crossfitters Sign In
 
Diane,

Sorry about the loss of your gym and trainer......What an awesome attitude you have with respect to the new gym and personnel there! That kind of change is always difficult, especially when someone is not really well-versed with CF.

Take care. Best to you and yours for the holidays!

Stephen R. Lampl 12-19-2008 01:27 AM

Re: Over 50 Crossfitters Sign In
 
Welcome to the boards, Thomas!

Stephen R. Lampl 12-19-2008 01:29 AM

Re: Over 50 Crossfitters Sign In
 
Hello, Mark!

Hope all is well with you and yours. Congrats to you (and Diane too) for hanging in with the burpee challenge.

We've been really busy and I have not had a chance to work out (not counting the snow shoveling and snow blower work). I'm really feeling it and hope I'll survive getting back into the swing of things.

Take care!

Diane Dennis 12-19-2008 10:51 AM

Re: Over 50 Crossfitters Sign In
 
Stephen - Because of all of your snow shovelling, I became curious about the geography of Twain Harte and checked out a satellite map. Looks like you live in beautiful country - and close to Yosemite (my second-favorite National Park!). Keep up the good work on that shovelling and start psyching yourself up for the burpee challenge. If you need a buddy, I would actually consider doing it again (am I nuts?)

[B]Today[/B]
Second day in new gym with new trainer - must still be in the "assessment" phase because once again I didn't break a sweat - literally. I did burpees, but only 12. I did jumping pull-ups, but only 15. And so on and so on.

Going to go in tomorrow without the trainer and deadlift my butt off. And I might start jumping up on things too.

Mark Ervi 12-19-2008 06:20 PM

Re: Over 50 Crossfitters Sign In
 
Did CFWUx2 w/assisted pull-ups and assisted dips and 33 Burpees.

Did Filthy 50’s modified
I did
50 Box jumps, 20 in. box
50 jumping pull-ups
50 Dumbell swings, 35lbs.
50 walking lunge steps
50 knees to elbows
50 push press, 45 lbs.
50 back extensions
50 thrusters w/30lb. barbell (sub for wall ball)
50 burpees
50 box jumps, 20 in. box (sub for double unders)
My time: 47:02 (new PR by 5 minutes doing these same exercises. Definitely a benefit from the 100-Burpee challenge)
This workout always feels like a near-death experience when I finish.

Diane Dennis 12-19-2008 07:22 PM

Re: Over 50 Crossfitters Sign In
 
Mark - FANTASTIC NEW PR!!! You killed it! Very happy for you!

Mark Ervi 12-20-2008 07:34 AM

Re: Over 50 Crossfitters Sign In
 
84 Burpees for me today and that's it. It is a rest day.

Diane Dennis 12-20-2008 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Rest Day

Having huge Christmas party tonight! All food rules are out the window - I may even drink some spiked eggnog.

Terry Dickman 12-21-2008 01:08 PM

Re: Over 50 Crossfitters Sign In
 
Glad to see everyone is still at it. I been reading your posts for the last few weeks....feeling guilty. :( I came down with a nasty chest cold over Thanksgiving. It took me a week before I felt well enough to do much, then with the Holidays... Birthdays, and tons of other excuses I haven't done anything physical except for stacking a cord of wood. I have just been plain lazy. Anyway... I just did today's WOD... scaled down Cindy... 3-6-9, did 17 rounds with my 21 year old son who is home from college....he wants to go run intervals at the track later in the rain :yikes: he plays rugby. I will probably pass.

I am think of joining a local affiliate in Escalon [url]http://www.crossfitexcel.typepad.com/[/url]

I think if I pay for a few months it should get me motivated. Still waiting to get in contact with the owner to get the details.

Glenda Kelly 12-21-2008 07:27 PM

Re: Over 50 Crossfitters Sign In
 
Hi Mark,
I did Filthy 50 yesterday!
50 box jumps
50 jumping pull ups
50 kettle bell swings (25#)
50 walking lunges
50 KTE
50 push press - 33# bar
50 back extensions
50 wall ball (14# ball)
50 burpees
100 jump rope (sub for double unders)
Time 43 minutes.
The burpees slowed me down. I am doing the burpee challenge beginning Jan 1 so maybe I will speed up after that!
Fun workout.
Happy Holidays to everyone!
Glenda

Diane Dennis 12-22-2008 05:08 AM

Re: Over 50 Crossfitters Sign In
 
Glenda - Nice job on the Filthy Fifty! And the burpee challenge will help you a lot! As Mark said, you'll become "burpified".

Terry - Hope you make it to the affiliate. And if you need encouragement, we're here to support you.

[B]Today[/B]
As soon as it goes above 10 degrees, I'm going to attempt a run with step climbing. My husband has one of those face-covering things that will make me look like Hannibal Lechter, so I should be OK. I'll sign in again later with results.

Mark Ervi 12-22-2008 02:36 PM

Re: Over 50 Crossfitters Sign In
 
Glenda, Bravo! on the Filthy 50's.

Terry, Glad to see you back.

Today I did CFWUx2

Did 171 Burpees because I owed 85 from yesterday. Did them in sets of 10, finished with set of 11.

Did OHS
5x45, 5x50, 5x55, 5x60, 10x45

Did Shoulder press
5x65, 5x70, 5x75

Did push press
5x80, 5x85

Did Back squat
3 sets of 5x135 (This felt heavy. I guess my legs were dead after the 171 burpees)

Ran 1 mile on treadmill at 0% incline

Did 4 sets of 5 pull-ups

Did 2 sets of 3 dips

Diane, it was in the 20's here in Texas today, and that was too cold for me to workout outside. Good luck to you with your Hannibal Lector run. I must say your current avatar is eye-catching. It is fun to be fit.


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