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

Diane Dennis 12-22-2008 04:11 PM

Re: Over 50 Crossfitters Sign In
 
Mark - TERRIFIC workout today. I don't think I would have even tried back squats after all of those burpees! You have definitely rebounded from being sick. Temp in the 20's in Texas today?!? - Brrrr - at least we expect to freeze to death in Pittsburgh. Thanks for the kind words on the avatar. I was recently told that a woman of my age should not wear a hemline above the knee. I was hoping my avatar might prove that assertion to be false.

[B]Results of Arctic Run:[/B]
Only made it for about 18 minutes. At about 14 minutes I felt like my contact lenses were freezing to my eyeballs (is that even possible?) so I ran at top speed back to the house. Did 4 sets of steps along the way but I'm not sure of total distance since I abruptly altered course at the end (I actually ran through somebody's yard to get back faster)

Going to the bodybuilder gym again tomorrow. Hoping for an improved experience.

Terry Dickman 12-22-2008 10:19 PM

Re: Over 50 Crossfitters Sign In
 
Finally got off my butt. Went to the local affiliate in Escalon. After a month of trying it on it my own, with good instruction I found all the little things I was doing incorrectly, what a difference. I felt ready to go home after the warm up. :D Well one thing for sure, I have a lot of room for improvement. I am definitely signing up. Looks like I will be the oldest member too :) Nick the owner is very knowledgeable, I really like the fact he is a PE teacher and obviously has his degree in physical education.

Our work out today was;
For time:
400m Run
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Lunge Steps
50 Sit-ups
50 Burpees
50 Sit-ups
400m Run

You can see my time on the wall. 31:28
Couldn't hack the 50 burpees. Did them in sets of 3 with a rest in between had to breath. I also need to practice jump rope, could only do one double under before the rope hit my feet.
[IMG]http://home.comcast.net/~tdickman/12-22-08.jpg[/IMG]

Stephen R. Lampl 12-23-2008 01:03 AM

Re: Over 50 Crossfitters Sign In
 
[U][B]Monday, 12/22/08[/B][/U][B]:

[/B][I][B]Warm up:
Versa Climber - [/B]10:00 / 80 SPM / 12" approx. steps / HR to 130.
[B]CFWU X 2. [/B]Included shoulder pass throughs and 5 kipping pull-ups

[B]WOD: "Cindy"
AMRAP in 20:00 of:
5 pull-ups
10 push-ups
15 squats

[/B]Really felt the poor eating and lack of exercise over the last two weeks. Got 4 rounds in 4:02 before running out of steam, feeling ill, and stopping. HR to 164. YUK!

Recovery - - approx. ten minutes.

[B]Kipping pull-up work.
5 X 10 sets = 50 !! [COLOR=Red]PR by default!
[/COLOR][/B][COLOR=Red][COLOR=Black]Rested about 1 min between each set.[/COLOR][/COLOR][COLOR=Red]
[B][COLOR=Black]Spinning: [/COLOR][/B][COLOR=Black]10:00 / L3 / 120 RPM / dist ? / HR 117

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]Hey Diane, Glenda, Mark, and Terry,

Good to see everyone is at it and going strong. Been busy here with company and what. I hope to be at it full swing again soon. Today's WO definitely sucked. I should have been able to power all the way through "Cindy", but not with my poor nutrition and even worse WO schedule the past couple of weeks.......

Great jobs on the burpees and WODs. If I didn't say it earlier, welcome Glenda! Terry, hats off to you for going to an affiliate. I'm glad there's now one in Escalon also. Still hoping to get one off the ground up here in Sonora.......

Take care all and have a very Merry Christmas!
[/COLOR][/COLOR]

Diane Dennis 12-23-2008 10:54 AM

Re: Over 50 Crossfitters Sign In
 
Terry - Loved seeing your score on the board! I'm usually the oldest everywhere I go as well. I use it as motivation ("How many people younger than me can I beat today?")

[B]Today:[/B]
Ran down the street to the CLBBG (10 degrees again)

WU:
3 rounds of 12 dumbell swings - 8#, 10#, 15#
40 sit ups
1 min plank

WOD:
12 DL - 95#
11 DL - 110#
10 DL - 125#

1 min plank

6 clean and jerk - 55#
8 clean and jerk - 65#
10 clean and jerk - 55#

1 min plank

10# weighted split lunge jumps - 12 ea leg
squat jumps (no arm swing allowed) - 15
body weight split lunge jumps - 12 ea leg
squat jumps - 15

done continuously - no rest:
1 min plank
1 min mountain climbers
1 min plank
8 push ups
1 min sit ups

Told my new trainer that I wanted to jump up on something. We devised a makeshift box (dangerous?) and I got my jumping fix!

All in all, pretty pleased with the workout today. It lacked CF intensity, but I lifted and jumped so I'm happy.

Mark Ervi 12-23-2008 04:59 PM

Re: Over 50 Crossfitters Sign In
 
Great to see all the posts. Everyone is working hard.

Today I Did 1 round of CFWU
Did 87 Burpees (10, 10, 10, ., 7)
Only 13 more days of 100-day challenge

Did 5 rounds of run 800 meters, 30 dumbell swings w/35lb. dumbbell, 10 pull-ups, 20 assisted pull-ups for time.
My time: 1 hr. and 2 seconds

Terry Dickman 12-24-2008 12:26 PM

Re: Over 50 Crossfitters Sign In
 
12/24/05
Thanks for the encouragement everyone. Merry Christmas!
I hate looking at pictures of myself, but thought I would post them anyway. I need to loose about 20lbs (of fat). I weigh 220, I am guessing I am close to 30% BF (that's 66 lbs of fat!) according to my scale which measure BF electrically. Hope to make some progress towards this goal in the next 12 weeks. Had one poached egg and fresh carrot, beet, apple, and bell pepper juice for breakfast. Anybody doing a special diet? My plan is just to eat healthy and less quantity, that's a struggle this time of year. We were making fresh tamales at our friends house last night.

Crossfit Excel closed today so I did the Main WOD at home.
Warm Up 3 sets of;
10 Bar Dips
10 Back extension
5 Pull ups
10 Situps
Samson Stretch

WOD;
Back Squat 5-5-5-5-5 reps
175
255
255
255
255
275


[IMG]http://home.comcast.net/~tdickman/DSC_0708a.jpg[/IMG]
[IMG]http://home.comcast.net/~tdickman/DSC_0709a.jpg[/IMG]

Mark Ervi 12-24-2008 05:15 PM

Re: Over 50 Crossfitters Sign In
 
Terry, you're strong. My PR for back squat is only 200. I have seen the pictures. You are not 66lbs. of fat. I think at 190 you would feel a significant difference in fitness. I was at 230 in January 2007, and I went to 210 just working out consistently for 9 months before I started Crossfit. In two months of Crossfit I lost 10lbs., and then I did the Zone diet with Crossfit for 1 month and lost another 10. I have not given my weight another thought since. I try to think in Zone principles when I am eating, but I am generally undisciplined about my eating, although I keep portions sizes reasonable. During this holiday season I have been eating every horrible carb you can think of, and I like wine, beer, and booze in moderation. But I keep working out, and my weight holds steady at 190. Of course the 100-day burpee challenge has probably helped me to keep my weight from creeping up.

Today I warmed up with two rounds of 15 squats, 15 sit-ups, 15 push-ups from the knees.

Did 88 Burpees

Ran 5k on the hills of Lampasas in 29: 53, and I mean it is one hill after another for 3.1 miles. Loved every minute of it.

It was a beautiful day here with temperatures in the 60's. I ran my 5k at a leisurely pace just enjoying the sweat in comfort. In 1955 the high here was 91 degrees. Can you imagine? 91 degrees on Christmas Eve. That's Texas.

I ate a bowl of oatmeal for breakfast at 6am.
At 9am I had 2 pancakes with regular syrup, 2 slices of bacon, and 2 sunny-side up eggs.
At noon I had a chopped barbecue sandwich.
I had banana at 4pm after my workout. At 5 pm I had two glasses of wine, several pieces of peanut brittle, some chex mix, and a chocolate truffle.
It's venison and grilled vegetables for dinner, and I will have a bowl of ice cream before I go to bed. You can see why I used to weigh 230. Have a great Christmas.

Diane Dennis 12-24-2008 07:23 PM

Re: Over 50 Crossfitters Sign In
 
Twas the night before Christmas and all through the house...

Winding down from a great day. Fitness-wise, I had a long run because it was 51 degrees!! It was raining but I didn't care. I ran for pleasure and haven't checked the distance on mapmyrun.com so I'm not sure - somewhere in the five mile range. Otherwise, I did one round of grocery shopping for time, and it was not a PR!

Terry - I have to say that you need to let the camera be your friend because there is NO WAY that you look like you are over 50! You look like a big, strong guy and I am impressed. Read all of Mark's posts and keep going to that affiliate!

Mark - I am absolutely loving your food intake today! You and I were on the same page at 5pm - I had two glasses of wine, some soy chips with salsa, several black olives and a chocolate truffle!!

Merry Christmas everyone!!

Danny McCabe 12-25-2008 09:12 AM

Re: Over 50 Crossfitters Sign In
 
Hey Gang. Merry Christmas to those of us over 50! Before color TV and all the things that followed.

I'm so glad I found this thread! I've been trying to start some type of Crossfit regimen but have found it kind of intimidating. I'm very lacking in the upper body strength dept. Such as NO pullups. None!

So where should I start? Any suggestions or help would be most appreciated. I do like to run but haven't done much of that lately either. Yester 2 miles on a treadmill at a blazing 12:00 min/mile pace. I need to lose 25-30 pounds. I once thought I was in shape but was I ever wrong! My goals would be something along the lines of the Marine Corps PFT test. Pullups, situps and a 3 mile run. Been a long time since I got out of the Corps but at least it's something to aim for. Eventually I'd like to run a few 5 mile or 10K races a year as a "recreational" runner.

It also seems that recovery time takes longer..sometimes a lot longer! This aging s**t isn't for the faint hearted.:censored: I'm 56, 6'0" 225. I'd like to be around 190. I'll always be a Clydesdale because of the type of frame I have. I'm stuck with that type of body. But I'm not complaining jsut explaining.
I did attend the elements Class at an affiliate but have not gone since because of the distance. I'm thinking of going every Saturday for a WOD when time isn't such a factor.

Soooo any advice, suggestions from my fit peers would be more than welcome either here or in a PM. Thanks again and hope Santa's good to all of you!:thanx:

Stephen R. Lampl 12-25-2008 01:59 PM

Re: Over 50 Crossfitters Sign In
 
[COLOR=SeaGreen][SIZE=5][I][B]MERRY CHRISTMAS, EVERYONE!!![/B][/I]
[COLOR=Black][SIZE=2]Terry, awesome BS #s! Love the garage gym.....and great picture. I also wouldn't figure you for a 51 year old. Diane, great runs, especially with the cold weather. PS - - love the new avatar too! Mark, you are rockin on!!

Danny, hello and welcome to the boards! If you haven't yet, got to [/SIZE][/COLOR][/SIZE][/COLOR][URL="http://www.crossfit.com/"]http://www.crossfit.com[/URL] and while viewing the main page, click on the menu at the left side of your screen where it says, "Start Here." Then click on the links to "Start Here" which describes CF and also look at the link called "BrandX Scaled Workouts." The BrandX link is the one you'll want when you consider doing any workouts you believe (or know) to be above your capabilities. This particular site is so valuable, because it has you doing the same WOs as everyone else on a given day, just scaled back to a level at which you too can do them. It may not always work that way......I can't even consider doing muscle-ups or hand-stand push-ups, so there may be days when you "punt." One of the fun things about CF is that you can make up your own WOs.

You might also consider taking a look at the links for the "Exercises and Demos" and FAQs. The Exercises and Demos is particularly valuable because there are many videos in different formats which provide outstanding instructional detail for various exercises. The website has also taken care to ensure the form used by the "models" for these exercises is correct.

Feel free to post your thoughts, questions, comments, and concerns to anyone at any time on this forum. There are tons of people who have a wealth of info about all things CrossFit and then some, including nutrition, medicine and injuries (there are RNs, pharmacists, etc. who do CF). This forum is about sharing and dedication to a positive lifestyle.

Take care!

Mark Ervi 12-25-2008 05:25 PM

Re: Over 50 Crossfitters Sign In
 
Danny-

3 days on. 1 Day off for rest and recovery. Follow the WODs and scale to your ability, and the weight will fall. I look forward to hearing about your progress.

Danny McCabe 12-25-2008 09:35 PM

Re: Over 50 Crossfitters Sign In
 
Hey guys,
Thanks for the encouragement and suggestions. How does one incorporate running into a WOD? Or would I just consider a running day as a WOD in and of itself?

I agree there's tons of info on the Main Site here and Brand X. It just seems confusing at times as to waht to do. Scaling? Meaning for example one part of a workout says 10 pushups. Say I can only do 5. Would I do only 5 or break things up for the whole 10? As I said it seems overwhelming at times and well..once you get to a certain age recovery seems a bit longer. I've learned to deal with that part.:run:

Terry Dickman 12-25-2008 11:53 PM

Re: Over 50 Crossfitters Sign In
 
Hope everyone had Merry Christmas!
Mark, Diane, and Steve, thanks for the kind words! I am enjoying our discussion here on Mark’s WO log, I hope you don’t mind Mark. I was thinking of just logging my WOs here too like Diane. My log is kind of boring and why post the same info twice.

Welcome Danny! Looks like we have a lot in common, I have always been stuck in the Clydesdale class too. I can remember when I took up MT bike racing, after 2 years from when I started I finally became talented enough to compete, but soon found myself trying to keep up with 150 lb racers, what a disadvantage on long hill climbs. I am not an expert on CF but for me I just try and stick with the posted WODS, if you have enough energy to run after a WOD or on a rest day go for it. But I have found that I cherish rest time, plus over training in mind is probably worse than taking it easy at the start. For me rest time is a must. I was diagnosed with Beckers MD a few years back. I haven’t been able to sustain any exercise program for more than a few months without an adverse effect on my legs or arms. Usually what happens is my CPK (muscle enzyme) becomes about 5x higher than normal, the end result is I end up with muscle cramps that are excruciating, kind of like the muscle burn sensation you would get from an intense endurance activity (i.e. hill climb on a bike) problem for me is it takes days for the burn to go away. I end up having to be sedentary for weeks to recover. But now I am thinking Crossfit might just be the answer for me, because most work outs are short and intense. It has made me realize how fortunate I was to have good health when I was younger; I have always been active in sports and love to compete. It’s taken me a long time to actually accept I have a physical limitation.

You are right, CF is confusing at first. I think I spent more time on the web trying to figure out what to do in each WOD before I did it. I would read the WOD the night before and try and plan for it the next day. When they say scaled down, they mean less. Example, yesterdays WOD was Angie (100 pull ups, 100 pushups, 100 sit ups, 100 squats) to scale down you might do 50 or 75 of each exercise instead of 100. On pull ups I always end up needing some kind of assist unless it less than 5. I know when I first started I was thinking; I could do the main WODS as posted... and maybe it would just take longer, ha, I found out quickly I was wrong. I am in your boat with the pull ups too. After a month at it I can finally do 5 unassisted. At our local affiliate they have stretch bands for pull up assists; I plan on buying some for use at home.

Sorry for the long post I always seem to get off track, hope this helps. BTW, I lived in Holden MA for 3 years, plowing the snow in the driveway was only fun the first year. :)

Diane Dennis 12-26-2008 08:01 AM

Re: Over 50 Crossfitters Sign In
 
Danny,

I think the key is to make up your mind that you're going to do this, and then stick with it. When I started over two years ago, I couldn't do a single push up or pull up, couldn't squat correctly, had terrible balance and couldn't run further than a quarter-mile. I was embarrassed and humiliated, but I had a GREAT trainer who pushed me through it. I started with wall push ups and knee push ups and now 20 regular push-ups is a snap. I can do 250 squats in a work-out, can run 5-Ks, and can hop up and down a spiral staircase on one foot. I STILL can't do pull ups but I do jumping pull ups and just keep trying.

As far as running, once I built up my fitness level, I found I liked to run so I sandwiched my WOD between a 1/2-mile run to and from the gym. On days when I had more time, I ran further on the way to the gym and then did the WOD and the 1/2-mile back. Mark is right about rest days though - I sometimes run for distance on rest days and it generally hurts my subsequent WOD performances. And every 6 to 8 weeks I take an entire week off.

Today:

Ran down the street to the CLBBG; workout was a regression - need to be more firm with trainer about my goals and capabilities

WU:
dumbbell swings, back extensions , sit-ups, burpees, shoulder mobility

WO:
SDLHP 1 min 30# bar, 1 min 45# bar
Push presses 1 min 30# bar, 1 min 45#bar
OH squats 1 min 30# (stupid zig-zag curl bar so grip was narrow and couldn't squat low), 1 minute with stick (grip was wide and could squat properly)
Mountain climbers 90 sec
elbow plank 90 sec
squat jumps - 1 min
Single-leg hops across floor 3 rounds - 1 min ea leg
Walking lunges - 50 steps

Very frustrated. The SDLHPs and push presses seemed like continuation of the warm-up. Need to insist that we start doing reps, not time, or if we do time, we do more rounds. Jumps and lunges were too easy. I really need to find a new CF trainer.

Left gym, ran to the steps and did the 444 to feel like I accomplished something. Planning to run for pleasure at lunch.

Mark Ervi 12-26-2008 09:57 AM

Re: Over 50 Crossfitters Sign In
 
All are welcome. Post-away. I like the idea of building this OVER-50 Crossfit mini-community on this workout log. I have been brief on my comments because I am out of town and have limited computer access.

Today, I warmed up with 2 rounds of 15 squats, sit-ups, and push-ups from the knees.
Then did my 90 burpees. I am resting the remainder of the day.

Diane Dennis 12-26-2008 11:57 AM

Re: Over 50 Crossfitters Sign In
 
Fantastic lunch-time run. Forty-something degrees and sunny - didn't even need gloves. Did my alternate 5K which includes 842 steps. [B]That's a total of 1286 steps for the day.[/B] Definitely a PR.

Made contact with the owner of Operation Crossfit (local affilliate)and am trying to figure out how to attend his evening sessions. If only he had early morning classes! Also investigated the newest Pittsburgh affiliate and they do a Saturday morning session. May give that a go.

Terry Dickman 12-26-2008 07:32 PM

Re: Over 50 Crossfitters Sign In
 
Diane, You rock...congrats on the PR! Good luck with the affiliate, hope it works out for you. I am going to mine tomorrow am.

Just finished Angie.

Warm Up -3 rounds
5 pull ups
10 sit ups
10 back extensions
10 dips
Samson stretch 10-15 seconds

Angie 38:20
100 pull ups (jumping)
100 Pushups
100 sit ups
100 squats

Date night tonight, drinking a glass of red wine and watching a movie with my honey.

Stephen R. Lampl 12-26-2008 09:09 PM

Re: Over 50 Crossfitters Sign In
 
Diane, Mark, and Terry; Great WOs!! Danny, sounds like your on the right track......Take before and after pix.....I forgot and have seen significant changes just in 14 weeks. It'll be fun to look back on what you've done. Keep a log (if you haven't) besides this one here on the forum. It is the most important WO item I possess.

I hope everyone had a great Christmas!

Diane Dennis 12-27-2008 09:53 AM

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

Ran down the street to the CLBBG
Worked out on my own and did the main page WOD

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Seven rounds with about 13 seconds to spare but couldn't even consider another thruster.

[B]Best work out in two weeks[/B]

Stephen R. Lampl 12-27-2008 01:46 PM

Re: Over 50 Crossfitters Sign In
 
Strong work, Diane!! I was considering going to the gym to do this WO (scaled, of course), but with all the snow stuff yesterday (still sore from that!), my mind kinda got made up for me. Might do something at home later, tho....:D

Mark Ervi 12-27-2008 01:50 PM

Re: Over 50 Crossfitters Sign In
 
Still out of town with no gym access.

Today, warmed up with 2 rounds of 15 squats, and 1 set of 15 push-ups from knees.

Then did 91 Burpees.

Then at high school track did 4 rounds of run 400m and 50 squats for time.
My time: 17:32

Diane, I am definitely going to try the WOD you did today when I get back to the gym this week. Sounds like you had fun.

Danny McCabe 12-27-2008 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Hey you people are in great shape compared to the rest of our age group! Inspiring!:notworth:

I do have some questions after having subscribed to the Crossfit Journal. I came across an article in the May 2003 Journal with a simple type program of Presses, Squats and Deadlifts on M, W, F respectively. Some 400meter runs interspersed on M, W, F and also onTues and Thursday.

I also found an article titled the Beginner's Ladder where I would start of a "rung" with x pushups, x# squats and # pullups. One does as many sets in 10 minutes and then woud move up a "rung" with more of the same but lengthening to 20 minutes. It looks challenging! I think it was in the October 2008 issue.

Any thoughts or suggestions? Does either seem like a reasonable place to start for someone so out of shape? Thanks again folks. :thanx:

Terry Dickman 12-27-2008 07:17 PM

Re: Over 50 Crossfitters Sign In
 
This was a tough WOD today, so thankful there is an affiliate close by. I know I wouldn't put out this kind of effort by myself, plus the instruction is excellent. If you do the warm up fairly hard its like a workout in itself. Just glad I made it to the end. On my third round of box jumps I didn't quite make it high enough on one and went for a tumble. My time was 28:20

Warm up - 3 rounds of;
10 kettle bell swings
10 push ups
10 GHD sit-ups
10 overhead squats
100 single unders

WOD - 4 rounds for time;
400 meter run
15 dead lifts (175lbs)
30 box jumps

Was told we were doing the main WOD posted on Saturday (the one Diane did today). Anyone check out the wodclub.com or beyondthewhiteboard.com for tracking work outs? Happy New Year!

[IMG]http://home.comcast.net/~tdickman/12-27-08.jpg[/IMG]

Stephen R. Lampl 12-27-2008 11:22 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Danny McCabe;480115]Hey you people are in great shape compared to the rest of our age group! Inspiring!:notworth:

I do have some questions after having subscribed to the Crossfit Journal. I came across an article in the May 2003 Journal with a simple type program of Presses, Squats and Deadlifts on M, W, F respectively. Some 400meter runs interspersed on M, W, F and also onTues and Thursday.

I also found an article titled the Beginner's Ladder where I would start of a "rung" with x pushups, x# squats and # pullups. One does as many sets in 10 minutes and then woud move up a "rung" with more of the same but lengthening to 20 minutes. It looks challenging! I think it was in the October 2008 issue.

Any thoughts or suggestions? Does either seem like a reasonable place to start for someone so out of shape? Thanks again folks. :thanx:[/quote]

Danny, there are lots of ways to go about what I believe you are trying to accomplish. I am not the best one for information, but I can tell you what I did in the beginning. The "Recon Ron" pull-up program is a 30-step process used by primarily the Marines and military to assist recruits in attaining the goal of passing the 20-rep pull-up max for their AFT. Each of the Recon Ron steps is two-weeks long, so the whole thing goes for a little over a year. There is also a push-up program which will assist you in adding numbers to your reps. I'll try to attach the links or files here......If worse comes to worst and you don't receive it, let me know and I'll e-mail you the files.

Stephen R. Lampl 12-27-2008 11:23 PM

Re: Over 50 Crossfitters Sign In
 
Great job on your WOD today, Terry! Looks like it was a tough one too!

Stephen R. Lampl 12-27-2008 11:26 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;479975]Still out of town with no gym access.

Today, warmed up with 2 rounds of 15 squats, and 1 set of 15 push-ups from knees.

Then did 91 Burpees.

Then at high school track did 4 rounds of run 400m and 50 squats for time.
My time: 17:32

Diane, I am definitely going to try the WOD you did today when I get back to the gym this week. Sounds like you had fun.[/quote]

Mark,

Sounds like a pretty smokin' time for your WOD today. Don't know when my knee will get back to snuff so I can run, but I was never fast and doubt I could ever do better than about 2:00 per 400.......Rowing for me, Bro.....

Take care!

Mark Ervi 12-28-2008 11:22 AM

Re: Over 50 Crossfitters Sign In
 
Danny-
I am one that believes in the daily WOD posted on the main site being enough to move you toward terrific fitness. You just scale it to what you can handle. Start slow, light, easy, and push yourself as you progress. KEEP A LOG, as Stephen emphasized, because it is a tool to guide you the 2nd and 3rd and 4th time you do specific workouts. You will be able to tell if you need to stay at the same weights, lower weights, increase weights?
Anytime you can slip in a week or two of trying to Zone diet and you are on your way to glee.

I am still out of town. So today I did:
Warm up of 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then 92 burpees.
Then 5 rounds of 20x20lb. shoulder press w/1 min. rest between sets. Only able to do the first set unbroken.

Diane Dennis 12-28-2008 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Danny - I agree with Mark. I had the benefit of a top-notch trainer taking me through the early weeks and months, but knowing what I know now, if I was starting on my own, I would definitely go with the main page WOD and use scaling. There is a short thread on the message board under "Starting" that is entitled "Big Dawg, Pack and puppies" and explains how to properly use scaling- read Chantal's entry and then go to the CrossFit Brand X website and click on their Forum. Go to CrossFit WOD and scroll down to the appropriate WOD (they are dated and named). Usually the second posting under the WOD will have the scaling. And don't be afraid to start with Buttercups or Puppies if you have to! It will just make you feel better as you gradually move up to the Pack and the Big Dawgs. Mark is right about diet as well. I didn't Zone - I monitored caloric intake and for 6 solid months and ate 300 calories below my metabolic rate. I emphasized lean protein and vegetables and eliminated all of the "white" stuff - white flour pasta, white rice, white bread, white sugar, etc. Because I couldn't give up those carbs completely at first, I switched to brown rice, whole wheat pasta, etc. That process then helped me slowly cut out useless carbs all together. It seemed to me that as my fitness level increased, my desire to eat crap naturally decreased. Good luck and we're with you.

Terry - I'm jealous of your WOD yesterday. I love to run and jump so that would have been up my alley - what was the box jump height? I am working out on my own at the CLBBG tomorrow and may try it - although the CLBBG was closed today so I rested with the plan to do Michael tomorrow. Michael is one of the few Hero WODs that I can do as RX'd.

So for tomorrow - Terry's WOD from Saturday or Michael. Which will it be??

Terry Dickman 12-28-2008 07:50 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;480482]

Terry - I'm jealous of your WOD yesterday. I love to run and jump so that would have been up my alley - what was the box jump height? I am working out on my own at the CLBBG tomorrow and may try it - although the CLBBG was closed today so I rested with the plan to do Michael tomorrow. Michael is one of the few Hero WODs that I can do as RX'd.

So for tomorrow - Terry's WOD from Saturday or Michael. Which will it be??[/QUOTE]

Hi Diane,
The height was 20". I liked that WOD too but I enjoy weight lifting only ones even more. The RX for the DL's was body weight but I chose to go a little lighter, I felt I could definitely do it RX'd next time but I hadn't done DL's in years. Tomorrow we are doing the WOD you did yesterday. 20 minutes of: Thruster, 5 reps...Hang Powercleans, 7 reps...Sumo Deadlift High-pull, 10 reps. Not sure what weight we will be doing.

Diane Dennis 12-29-2008 06:59 AM

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Today:

Ran down the street to the CLBBG. Worked out on my own.

WU:
stretching
dumbell swings - 2x15
pushups - 2x10
OH squats with stick - 2x15

[B]Decided on Michael from yesterday[/B]:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:19

This was a poor time for me. I have done this sub-25 min in the past. Surprisingly, I had a really rough time with the back extensions. On round one I was stunned that I couldn't do 50 unbroken. I had to do 40-10, 30-10-10 and round three was 20-10-5-5-5-5!! I ran my fastest 800 during the third round to try to make up some time but to no avail. Obviously, since my third 800 was my fastest, I could have run the first two faster as well. I think it's becoming clear that I'm not mentally tough enough to perform at peak without a coach or partner. Darn.

Stephen R. Lampl 12-29-2008 04:17 PM

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[U][B]Monday, [/B][B]12/29/08:[/B][/U]

[I][B]Back at it with a vengence! Geez, I love this stuff!!!!

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6. mi / HR to 100.
[B]CFWU X 3. [/B]Added Trunk Rotations.For pull-ups, did [B]5 DHPUs[/B] [B][COLOR=Red](PR!) [/COLOR][/B][COLOR=Red][COLOR=Black]and 2 X 5 kipping pull-ups. GHD situps were 1 X 10 (regular), 2 X 10 weighted (20#). Back extensions were 2 X 10 regular, 1 X 10 weighted (+20#).

[B]WOD: Post Loads for:
Shoulder Press: 1,1,1,1,1.
Push Press: 3,3,3,3,3.
Push Jerk: 5,5,5,5,5.
[/B]
[B]SPs: WU = 45# X 15, 65# X 5
95#, 115#, 120#, [COLOR=Red]125# (PR!)[COLOR=Black], 130 (F), 125#
PPs:
105#, 110#, 120#, [COLOR=Red]130# (PR!), 135# X 2 (PR!), [COLOR=Black](Failed on 3rd rep).
[/COLOR][/COLOR][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black][B]PJs:
110#, 115#, 120# X 3 (F 4 and 5). I think the 120# PJs were a PR, but I don't know for sure. Form got UGLY!! Dropped to 95# and did 2 X 5 with good form.
[/B]Cool Down......45# X 25 (shoulder presses).

[B]Platform Jumps (Box Jumps with no box...). 18"
10 X 3.

GTG Kipping Pullups......
4, 5, 4, 4, 5, 5, 5, 5, 5, 5, 5, 5, 5. = 62!!! :pepper:

[/B]What a great day! I thought that with the poor eating and lack of consistency to my WO schedule over the past three weeks, I'd really fall behind. Don't know how the metcon stuff will go, but I felt strong today!

I am going to repeat the last three weeks (13 - 15) however, due to the broken WO schedule.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 12-29-2008 04:26 PM

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[quote=Diane Dennis;480814]Today:

Ran down the street to the CLBBG. Worked out on my own.

WU:
stretching
dumbell swings - 2x15
pushups - 2x10
OH squats with stick - 2x15

[B]Decided on Michael from yesterday[/B]:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:19

This was a poor time for me. I have done this sub-25 min in the past. Surprisingly, I had a really rough time with the back extensions. On round one I was stunned that I couldn't do 50 unbroken. I had to do 40-10, 30-10-10 and round three was 20-10-5-5-5-5!! I ran my fastest 800 during the third round to try to make up some time but to no avail. Obviously, since my third 800 was my fastest, I could have run the first two faster as well. I think it's becoming clear that I'm not mentally tough enough to perform at peak without a coach or partner. Darn.[/quote]

Hi Diane,

Don't be so hard on yourself! Michael is a hard one to do, even with someone poking and prodding you to get thru it! I have to do mine rowing - - don't think my R/knee will hold up to the runs yet.

You probably are strong enough mentally - - you just have to look at your stop watch as an adversary.....:D. You sound to me to be as competitive as anyone I've seen posting here on the forum. You have done some seriously hard stuff which would just kill me......talk about mentally challenging! Perhaps you can visualize a time you want to "bust thru" and then go do it.......I'm sure you can!

Rock on and get it, Diane! Have a great day!

Diane Dennis 12-29-2008 05:58 PM

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Stephen - I'm impressed by the SP and PP PR's, but I'm REALLY impressed by the whole pull-up thing!! Five dead-hangs and the series of 62 kipping! I would give my right arm to be able to do pull-ups (but that would complicate things, pull-up-wise, wouldn't it)? And Go! Go! Go! on the box jumps. See post #2 on the Andrew Saltz "Vertical Jump" thread under Fitness and read the linked pdf that discusses how box jumping increases hip explosiveness. It's fascinating and will make you want to jump on really high things! (sorry I don't know how to insert the link to this post)

Thanks for the encouraging words on my sub-par "Michael" performance, but when you're older than most and female, it's nice to be able to perform a Hero's WOD as Rx'd. Having to break up the back extensions was really disappointing for me.

Stephen R. Lampl 12-29-2008 06:12 PM

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[quote=Diane Dennis;481307]Stephen - I'm impressed by the SP and PP PR's, but I'm REALLY impressed by the whole pull-up thing!! Five dead-hangs and the series of 62 kipping! I would give my right arm to be able to do pull-ups (but that would complicate things, pull-up-wise, wouldn't it)? And Go! Go! Go! on the box jumps. See post #2 on the Andrew Saltz "Vertical Jump" thread under Fitness and read the linked pdf that discusses how box jumping increases hip explosiveness. It's fascinating and will make you want to jump on really high things! (sorry I don't know how to insert the link to this post)[/quote]

Thank you for your kind words, Diane! The GTG thing has done wonders for me. I forget who told me about it, but it's made more difference than anything else. BTW, did you ever see the vid posted (I can't remember exactly where) of the 5'3 gal doing a 48" BJ? She jumped up onto [U][B]three[/B][/U] stacked, heavy equipment tires!

[quote=Diane Dennis;481307]Thanks for the encouraging words on my sub-par "Michael" performance, but when you're older than most and female, it's nice to be able to perform a Hero's WOD as Rx'd. Having to break up the back extensions was really disappointing for me.[/quote]

I apologize to you for missing that aspect of the Hero's WODs. I've never really thought about doing a WOD as Rx'd - - kinda like, "Well....when I get strong enough or profiecient enough, I'll do it as Rx'd." This puts a different spin on things.....And I can't wait to do Fran and the other "girls" as Rx'd, without any breaks in the routine either.

Thanks for giving me your perspective...

Terry Dickman 12-29-2008 08:58 PM

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Warm Up
400 meter run
3 rounds of ;
10 push ups
10 back ext.
10 over head squats
10 ball slams

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power Clean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 6 full rounds, RX'd

Stephen R. Lampl 12-29-2008 10:07 PM

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Great Job, Terry!! Holidays didn't slow you down any!

Terry Dickman 12-29-2008 11:50 PM

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Thanks Steve, Looks like your work out went well. Nice job on the Kiping pull ups. Are you doing the 3 days on 1 day off schedule? Our affiliate is small and only open Mon, Wed, Fri, Sat. So I havent figured out my schedule yet. I will probably add a day or two per week working on technique on things I dont' do well, like double unders, pull ups etc. I got a set of pull up assist bands for Xmas. My diet hasn't been stellar during the holidays but working out so hard for some reason makes me eat less.

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

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;481462]Thanks Steve, Looks like your work out went well. Nice job on the Kiping pull ups. Are you doing the 3 days on 1 day off schedule? Our affiliate is small and only open Mon, Wed, Fri, Sat. So I havent figured out my schedule yet. I will probably add a day or two per week working on technique on things I dont' do well, like double unders, pull ups etc. I got a set of pull up assist bands for Xmas. My diet hasn't been stellar during the holidays but working out so hard for some reason makes me eat less.[/quote]

Hi Terry,

Many thanks for the props in the WO! I'm on a 2 on / 1 off - 3 on / 1 off program (I try to keep Wednesdays and Sundays available for church music rehearsals and worship. I'm not always "on" for playing or singing, but it's nice to have Sundays as a true rest day.

I have to take my wife's car down for service in the next few days and figure I'll hit an affiliate (probably Modesto's) while the car is in the shop. Boy, do I hear you on the diet! I lucked out, but still ate pretty poorly. My wife got me an aerobic step for Christmas so I could work on jumps, but we didn't think it would support my plyometric efforts. I'll either build a box, or try to by something which will fit the bill.

Take care. Congrats on the PU bands - - they're awesome! PS.....gotta work on my DUs too!

Diane Dennis 12-30-2008 11:09 AM

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Today:

Ran down the street to the CLBBG - Worked with the trainer

Did some silly warm ups
Did lots of lunge walks (unweighted) and farmer's walks (45# each hand)
Did some push ups on paralettes
Did a weird thing that was actually fun - holding a 20# dumbell with both hands, get down on the floor and lie flat, then get back up onto feet - hands and arms not allowed to touch the floor at any time - Up, down, up, down, for two minutes and several rounds (at first he handed me an 8# dumbell - I had to say, "Come on - give me something heavier" - he went for a 12# and I just grabbed the 20).
10 minute treadmill routine determined by trainer - fast, slow, fast, slow - very easy

Patrick, where are you when I need you?

Mark Ervi 12-30-2008 02:26 PM

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Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then did 94 Burpees.
Then did 4 rounds of 10 pull-ups and 10 dips (7 of each 10 dips were assisted)
Then did "Michael" 3 rounds of 800m run, 50 sit-ups, 50 back extensions.
My time: 34:48 (all running on treadmill at 0% incline)
Then did AMRAP in 20 mins. of 5 thrusters, 7 hang power cleans, 10 SDLHP.
I used 65lbs. for all lifts. Did 6 rounds and 5 thrusters.
Diane did the same weight a few days back and got over 7 rounds.
Sure is tough on me when the ladies out-lift me.
It felt good to be back at the gym.


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