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

Stephen R. Lampl 12-30-2008 04:24 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Tuesday, 12/30/08[/B]:
[/U][B][I]Warm-up:
[/I][/B][I]Stationary Cycling: 10:00 / L3 / 100 PRM / 2.6 mi. / HR to 108
CFWU X 3, plus trunk rotations.

[B]WOD:
"Cindy" AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats

3 rounds in 3:15 as Rx'd.[/B] Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.

[B]"Annie" 50 / 40 / 30 / 20 / 10 Double Unders/Sit-ups for time.
[/B]Since I get about 1 DU per every 30 or 40 singles, I did singles.
[B]Time = 9:19 for:
100/50, 80/40[/B][B], 60/30, 40/20. 20/10 singles/sit-ups.
[/B]Rope was too short, so LOTS of tripping and hitting the back of my head. Sit-ups were unbroken for first 50, broken at various points thereafter.

[B]Tabata Squats:
16, 16, 14, 12, 11, 12, 12, 12 = [COLOR=Red]105-PR. [/COLOR][/B][COLOR=Black]Had to fight for this one - - pretty tired.

[B]Weighted Push-ups:
45# X 10 X 2[/B] (unassisted), [B]3rd set [/B](spot on last two reps)[B].


[/B][/COLOR][/I][COLOR=Black]Wow, Mark and Wow, Diane! Strong work for both of you. Diane, the 20# lie down, get up thing sounds brutal. Mark, you are an animal to do "Michael" in the middle of all that other work!

Take care, both of you!
[/COLOR]

Terry Dickman 12-31-2008 06:25 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Wednesday, 12/31/08[/U]

Warm-up 3 rounds of[/B];
100 single unders
10 OHS with pvc pipe
10 GHD Sit ups
10 push ups
Samson Stretch

[B]WOD for time:[/B]
200m Sprint
50 Squats
200m Sprint
50 Push-ups
200m Sprint
50 Box Jumps
200m Sprint
50 Sit-ups
200m Sprint
50 Wall Ball Shots 20lbs
200m Sprint

My time 26:25
I thought the gym opened at 10am, after checking the website and eating breakfast found out they were opening at 8:30 to 11:00. Sooo...with only an hour to digest I did the WOD an hour earlier than planned. Actually made the 50 box jumps unbroken, not at blazing speed but it felt good to get through them all with out stopping.

[IMG]http://home.comcast.net/~tdickman/12-29-08.jpg[/IMG]

Stephen R. Lampl 12-31-2008 06:35 PM

Re: Over 50 Crossfitters Sign In
 
Strong work today, Terry! Happy New Year!

Stephen R. Lampl 12-31-2008 06:59 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]Wednesday WOD 081231 [/B](at CrossFit Modesto: Thank you, Denise and Mike Choate!)
[B]
Warm-up X 2:
[/B]Run approx. 200 meters around complex, 5 burpees, 15 sit-ups, 10 squat jumps.
[B]
(Fight Gone Bad)
3 rounds of 1 minute each of:
Sumo Deadlift High Pulls - 75#
Push Press - 75#
Box Jump 20"
Rowing (Calories)
Wall Ball Shots (20#)

75 / 74 / 67 = 216
[/B]12# wall ball.
16" BJ
Used 75# for SDHPs (all 3 rounds)
Used 75# for PPs first two rounds, scaled back to 55#, 3rd round.[/I]

Mark Ervi 01-01-2009 10:52 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday I did nothing but my 95 burpees.

Today, I Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from the knees.
Did 96 burpees.
Did 30 C&J for time w/80 lbs.
My time: 7:45
The burpees are wearing me down because I have no pure recovery days.
The end of burpees is near, and I will celebrate it.

Stephen R. Lampl 01-01-2009 01:24 PM

Re: Over 50 Crossfitters Sign In
 
Hey Mark,

What a way to "ring in" the new year; or do I say "Burp" in the new year?
You and Diane will be proud of me.....I went to an affiliate yesterday and we did burpees during the warm up. I don't know what I was worried about, except perhaps looking like a "spaz...." Klutziness runs in my family - - it's hereditary.....got it from my wife and daughter....:D:D

Have a great day. Gonna go do a little something, tho it's really a rest day for me!

Diane Dennis 01-02-2009 06:13 PM

Re: Over 50 Crossfitters Sign In
 
I haven't checked in for a couple of days because I'm battling a head cold, bad weather and general depression over my gym situation. But things are looking up.

[B]Mark[/B] - I wouldn't be too concerned about doing one less round than me on the AMRAP thrusters/HPCs/SDLHPs because you did it AFTER 94 burpees and "Michael"!! I don't like to cuss on the boards, so let's just say that that was fricking awesome! On another note, your 100th day is drawing near and I hope all is going as planned for that 100th day! I've been thinking about it every day since I learned the significance.

[B]Terry[/B] - So glad you're using that lifting pic for your avatar - I still say you look young and strong. And way to go on those box jumps! I'm not getting much jumping in so I want to be you!

[B]Stephen[/B] - You are definitely back strong. Your DU adventure with Annie had me wincing - it must hurt like heck to whack the back of your head. I've whacked a lot of places but not my head. Yikes! Hang in there and for goodness sake, get a longer rope. I'm gonna mail you one if you don't!

Today:
Ran down to the CLBBG - worked with trainer:
3 rounds dumbell swings
3 rounds sit-ups - 30/20/10 - 10 sec rest between
4 rounds supermans - don't remember reps
Deadlifts: 8 x 95#; 8 x 115#; 6 x 130#
Clean and jerks: 8 x 65#; 6 x #75 (jerk was difficult); 8 x 65#
split lunge jumps - unweighted 14 ea leg; 20# weight - 10 ea leg; unweighted 10 ea leg
20 squat jumps
90 sec mountain climbers, 90 sec plank, 10 push ups (no rest between)
sit ups - 70 sec (about 45 reps)

[B]Here's the best part of the morning[/B]: I discovered a C2 rower behind some useless machines! This is important because next Monday night I am going to my first winter rowing session with the Three Rivers Rowing Association. My plan is to row the last two winter sessions (indoors in a tank) and then compete for a seat on my corporate team in the spring. Crossfit has given me the confidence to take this on despite my over-50 status!

Stephen R. Lampl 01-02-2009 07:03 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;483871]I haven't checked in for a couple of days because I'm battling a head cold, bad weather and general depression over my gym situation. But things are looking up.

Today:
Ran down to the CLBBG - worked with trainer:
3 rounds dumbell swings
3 rounds sit-ups - 30/20/10 - 10 sec rest between
4 rounds supermans - don't remember reps
Deadlifts: 8 x 95#; 8 x 115#; 6 x 130#
Clean and jerks: 8 x 65#; 6 x #75 (jerk was difficult); 8 x 65#
split lunge jumps - unweighted 14 ea leg; 20# weight - 10 ea leg; unweighted 10 ea leg
20 squat jumps
90 sec mountain climbers, 90 sec plank, 10 push ups (no rest between)
sit ups - 70 sec (about 45 reps)

[B]Here's the best part of the morning[/B]: I discovered a C2 rower behind some useless machines! This is important because next Monday night I am going to my first winter rowing session with the Three Rivers Rowing Association. My plan is to row the last two winter sessions (indoors in a tank) and then compete for a seat on my corporate team in the spring. Crossfit has given me the confidence to take this on despite my over-50 status![/quote]

Diane - - Welcome back at it! Really strong work today too! I have the cold you're talking about - - BIG TIME! I wanna work out soooooo bad........[I]wwwaaaaaaaaahhhhh!!!

[/I]What a great find - - a C2!! I absolutely [I][B]love [/B][/I]those things. We only have one at my globo and I don't think I've ever had to fight anyone to use it - - it just sits vacant 99% of the time. The other 1% is me, I think! As soon as I have the $$, I am buying one for myself.....

Take care! Hope to be back at it in a day or two....

Mark Ervi 01-02-2009 08:04 PM

Re: Over 50 Crossfitters Sign In
 
Played tennis for 3 hours. It was 83 degrees here today. A record for Jan. 2

Then 97 Burpees

Then 50 pull-ups in sets of 10

Then ran 4 400m runs w/2minute rest between each.

Good luck with the rowing Diane. My rowing is very sporadic because the rower at my gym is broken about 50% of the time.

My cousin that challenged me to complete the 100-day burpee challenge is on his way home from Iraq as scheduled. He is actually in Kuwait at this time, waiting for the day he flies home. He has kept up his end of the bargain, and I have 3 days to go.

Mark Ervi 01-03-2009 03:40 PM

Re: Over 50 Crossfitters Sign In
 
Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Did 98 Burpees.
Ran 1 mile on the road in 8:28

Terry Dickman 01-03-2009 05:57 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Friday 1/2/09[/U]
Fight Gone Bad (modified)[/B]
Rounds for reps;
Wall Ball 20 lbs
Sumo Deadlift High-pull 65 lbs
Box Jump - 20" Box
Push Press 65 lbs
Double Unders
My reps 75/73/73=221


[U][B]Saturday 1/3/09[/U]
Grace - RX'd[/B]
135 pound Clean and Jerk, 30 reps for time
My time 13:45

Stephen R. Lampl 01-03-2009 06:10 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;484351]Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Did 98 Burpees.
Ran 1 mile on the road in 8:28[/quote]

Nice work, Mark and nice run time!!

Stephen R. Lampl 01-03-2009 06:11 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;484404][U][B]Friday 1/2/09[/B][/U][B]
Fight Gone Bad (modified)[/B]
Rounds for reps;
Wall Ball 20 lbs
Sumo Deadlift High-pull 65 lbs
Box Jump - 20" Box
Push Press 65 lbs
Double Unders
My reps 75/73/73=221


[U][B]Saturday 1/3/09[/B][/U][B]
Grace - RX'd[/B]
135 pound Clean and Jerk, 30 reps for time
My time 13:45[/quote]

Great work on both WODs, Terry!! Did my first FGB the other day @ CF Modesto.....

Terry Dickman 01-03-2009 10:47 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;483871][B]Here's the best part of the morning[/B]: I discovered a C2 rower behind some useless machines! This is important because next Monday night I am going to my first winter rowing session with the Three Rivers Rowing Association. My plan is to row the last two winter sessions (indoors in a tank) and then compete for a seat on my corporate team in the spring. Crossfit has given me the confidence to take this on despite my over-50 status![/QUOTE]

Diane - That's awesome, rowing indoors and trying out for the row team! I am sure you will do well..good luck with it. I have been checking out used C2 rowers on Craigslist in the SF Bay Area, they don't last long when they go up for sale, most people ask close to new price. Our affiliate is small and has most everything except a rower.

Steve - I saw your goals for 2009 on another post, impressive. So let me ask; what are your top 3 goals for 2009? I would like to get certified this year too, maybe run some sessions for my affiliate. My top goal for 2009 is to just consistently do Crossfit for 1 year, if I can do that I know good things will happen.

Sorry you both have a bad cold, I had it over Thanksgiving, it really slowed me down.

Mark - Nice job on the burpees, I haven't done many since starting, guess I will have to pick a wod that has them next week.

One of the things I love about Crossfit is that its is competitive and goal oriented. I am hoping to to find some type of competitive sport this spring...they are building a new BMX course a few blocks from my house. I am thinking of trying it out, shouldn't be to hard to pick up as I raced mountain bikes for years. Or...maybe Crossfit will be my new sport.


Terry

Stephen R. Lampl 01-03-2009 11:32 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;484563]......Steve - I saw your goals for 2009 on another post, impressive. So let me ask; what are your top 3 goals for 2009? I would like to get certified this year too, maybe run some sessions for my affiliate. My top goal for 2009 is to just consistently do Crossfit for 1 year, if I can do that I know good things will happen.

Sorry you both have a bad cold, I had it over Thanksgiving, it really slowed me down.

One of the things I love about Crossfit is that its is competitive and goal oriented. I am hoping to to find some type of competitive sport this spring...they are building a new BMX course a few blocks from my house. I am thinking of trying it out, shouldn't be to hard to pick up as I raced mountain bikes for years. Or...maybe Crossfit will be my new sport.

Terry[/quote]

Terry,

Thanks for the concern on the cold......really sucks!

You caught me off guard, Terry.....I realize I just wrote down my goals but never prioritized them. So....1). I want to really develop functional upper body strength so I can utilize the gymnastically-oriented movements - ring work, pull-ups, levers, etc. 2). Work on and develop strength to excel at the oly lifts. Right now, I excel at lifting an empty bar with poor form.....
3). Run......any distance regardless of time. Forgot what it really feels like....

BTW, the idea of your doing the BMX thing is really cool. Who says us older guys can't get into BMX?

I'm going to try and make the San Diego Level-I cert Feb. 28 / Mar. 1, provided I'm not working then and/or can get the time off - - and have the money.

Take care!

Mark Ervi 01-04-2009 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Today
Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.

Did 99 Burpees.

Did “Strung-out, backwards, and upside down Fran” w/70lbs. For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps
Run 800 meters
15 Pull-ups
Thruster, 15 reps
Run 400 meters
21 Pull-ups
Thruster, 21 reps

My time: 30:17

Stephen R. Lampl 01-04-2009 06:17 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;484985]Today
Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.

Did 99 Burpees.

Did “Strung-out, backwards, and upside down Fran” w/70lbs. For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps
Run 800 meters
15 Pull-ups
Thruster, 15 reps
Run 400 meters
21 Pull-ups
Thruster, 21 reps

My time: 30:17[/quote]

Inspirational work to say the least, Mark! Any form of Fran, esp after a bunch of burpees is just NUTS!! You're awesome!

Diane Dennis 01-05-2009 07:45 PM

Re: Over 50 Crossfitters Sign In
 
Mark - Today is the BIG 100 for you! You haven't posted yet but I'm sure you made it! Hope your cousin arrives safely!

Was sick all weekend and did nothing but rest so that I would be recovered enough to go to my first rowing session tonight. It was a blast! A lot of instruction but we worked the rowers (ergs!) for 1/2 hour and then we rowed in the indoor tank for 1/2 hour. I have a lot to learn and I already can't wait for next week. Boy, did CrossFit ever have me ready for this - a bunch of people were huffing and puffing and sweating like mad - I was cool as cucumber and ready for more.

Mark Ervi 01-05-2009 08:12 PM

Re: Over 50 Crossfitters Sign In
 
Diane, thanks for the cheers.

I completed my 100 burpees in 11:16
This was a PR for me.

I did 50 burpees in a little over 9 minutes in September, so I experienced a significant improvement. I am thankful that I participated, and happy that it is over. My cousin is on his way home.

Stephen R. Lampl 01-05-2009 10:00 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;485832]M.....Was sick all weekend and did nothing but rest so that I would be recovered enough to go to my first rowing session tonight. It was a blast! A lot of instruction but we worked the rowers (ergs!) for 1/2 hour and then we rowed in the indoor tank for 1/2 hour. I have a lot to learn and I already can't wait for next week. Boy, did CrossFit ever have me ready for this - a bunch of people were huffing and puffing and sweating like mad - I was cool as cucumber and ready for more.[/quote]

Hey Diane,

Been sick for several days too. Awesome work on the rower! Perhaps I missed this in an earlier post, but are you guys using C-2 rowers? I absolutely [B]LOVE[/B] them and am going to buy one the moment I have the money. I've never rowed before CF and found that it comes naturally. My bum knee loves it too! I'm with you on the conditioning.....I could never be doing this stuff without having done some CF workouts.

Take care and rock on!

Stephen R. Lampl 01-05-2009 10:03 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;485856]Diane, thanks for the cheers.

I completed my 100 burpees in 11:16
This was a PR for me.

I did 50 burpees in a little over 9 minutes in September, so I experienced a significant improvement. I am thankful that I participated, and happy that it is over. My cousin is on his way home.[/quote]

Great job on the burpees, Mark! (PR....:pepper:). I was dumb and have "bought in" on a "burpup" challenge. Today was 30.....I'm not quite sure how it works, but it adds up weird, so that on the 31st, those participating will be doing about 120.......can't wait (like waiting to have a root canal......:D).

Take care and work hard!

Stephen R. Lampl 01-05-2009 10:20 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Sunday, January 4, 2009[/U]:[/B]

[I]Still really sick . . . sat around and vegged out.

[/I][U][B]Monday, January 5, 2009[/B][/U][B]:

[/B][I]Still feeling like doo-doo, but couldn't stand it any longer and went to the globo. Did a light, "sucky" work-out.

[B]Warm-up:
Stationary Cycling - [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR @ 102
[B]Jump rope - singles: [/B]50. (Tried for some DUs, but it wasn't happening).

[B]WOD:
Hang Power-Cleans; 1,1,1,1,1,1,1. Post Loads.

[/B]WU with [B]45# bar X 10. Then 45# bar X 5.
95# X F. 5 attempts total; all Failed.
Dropped to 65#, did 5 X 7 (35 total reps) for form. [/B]Hit and miss - - Lifts with poor form were repeated (approx. 50% of them......BLEH!!).

Analysis: Slow legs (not quick enough thrust upwards on initial lift), slow arms (not bringing them up fast enough), and not dipping down enough (or quickly enough) to receive the bar. Tons of work necessary here....

[B]New Years Challenge:

Buy-in for 1/05/2009: 30 burp-ups.

Also did 5 DHPUs X 2 and 5 kipping PUs X 4. [/B]Tried UH grip once on the kipping and noted much more stability in my hip movement and that my chin/torso was much closer to the bar.

[B]Nutrtion still a bit off - - just trying to get over this cold........[/B][/I]

Diane Dennis 01-06-2009 03:32 PM

Re: Over 50 Crossfitters Sign In
 
Today:

Ran down the street to the CLBBG - worked with trainer

Did a bunch of crappy single-set stuff that we have done over and over - most of the time I was thinking about my rowing session last night. Had a discussion with him about adding more lifting and jumping - will start bringing my own rope (I guess bodybuilders don't jump rope). I'm going to break this guy in if it's the last thing I do.

Emailed my old CF trainer and he is planning a spring bootcamp in the vicinity of where I do my alternate 5k/steps run. If that happens, I will be one very happy woman this spring!!

Mark - Are you having any post-burpee depression? ;)

Stephen R. Lampl 01-06-2009 06:37 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Tuesday, January 6, 2008[/B][/U][B]:

[I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 miles / HR 96

[B]Modified CFWU X 2
[/B]Shoulder pass throughs, trunk rotations, shoulder/trunk rotations w/PVC, lat pull downs (75# X 10), push ups. Added 5 burpees and 5 kipping pull-ups to second set.

[B]New Year's Challenge - - Day 6
Burpups X 2 = 12. Time= 1:42.
[/B]
[B]WOD:

[/B][/I][I][B]Pull-ups, density style. Set ends when you drop off the bar[/B][/I].
[I](One minute rest between sets. Rested about 3 minutes between close grip and wide grip rounds).[/I]
[I]Kipping parallel (close) grip: OH= 6, 5, 3, 4, 3 / UH= 6, 3, 3, 4, 3
Kipping wide grip: OH = F, F, 2*, 2, 3 / UH = 2, 3, 2, 4, 3
[B]Total = 61
[/B](* = shoulders and lats fried - - had to use a step to raise my starting height).
[/I]
[I][B]"Death by Thrusters"[/B][/I]
[I]With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.[/I]
[I][B]8 rounds + 4 thrusters @ [COLOR=Red]75#[/COLOR] [COLOR=Red](PR) [/COLOR]= 39 thrusters[/B][/I].

[I][U]This was one of the most difficult WOs I've ever done.[/U] Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today![/I]

Mark Ervi 01-06-2009 08:54 PM

Re: Over 50 Crossfitters Sign In
 
I took a complete rest day today to celebrate the end of the 100-day Burpee challenge. I did not miss them. I am looking forward to a WOD in the morning.

Stephen R. Lampl 01-06-2009 09:01 PM

Re: Over 50 Crossfitters Sign In
 
A well-deserved rest, Mark! Take care and enjoy some "normal" CF routines!

Terry Dickman 01-06-2009 09:55 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Mark Ervi;485856]Diane, thanks for the cheers.

I completed my 100 burpees in 11:16
This was a PR for me.

I did 50 burpees in a little over 9 minutes in September, so I experienced a significant improvement. I am thankful that I participated, and happy that it is over. My cousin is on his way home.[/QUOTE]


That's awesome Mark, Congrats!
Our WOD last night was 150 Burpees for time and I had to DNF at 50 (~10 minutes) because of my knee, not sure what happened it just started hurting, so I did 50 pushups and called it quits. it was kind of bummer but I am older and wiser now. :) Went home and iced the knee, it feels fine today.

Mark Ervi 01-07-2009 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Warmed up today w/CFWUx3 doing assisted dips and pull-ups.

Chose Tuesday main site WOD for today
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups (I subbed 15 reps 80lb. Shoulder press)
15 ft Rope Climb, 2 ascents (I subbed 15 pull-ups)

My time: 31:38

Terry, sorry to hear the Burpees knocked you down a bit. I worried all through the 100-day challenge that I would end up injured. I am thankful that did not happen, and feel very lucky.

Stephen R. Lampl 01-07-2009 03:36 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

Great work on the WOD!! I never thought to sub out the rope climbs and HSPUs in the manner you did. Great idea.

Terry, sorry about your knee. Hope it is not a problem and causes no more pain...

Terry Dickman 01-07-2009 09:55 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Wednesday 1/7/08[/U]
Warm Up 2 rounds[/B]
10 pullups
20 back stretch
30 squats
40 situps
Samson Stretch

[B]WOD[/B]
For time:
400m Run
21 Hang Power Cleans 135
400m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
400m Run

My Time 15:33
Felt good tonight, after the WOD I did 2 (7 and 7) sets of kipping pull ups, no assist.

[IMG]http://home.comcast.net/~tdickman/1-7-09.jpg[/IMG]

Stephen R. Lampl 01-07-2009 11:30 PM

Re: Over 50 Crossfitters Sign In
 
Nice WOD and completion time, Terry.

Tried the HPC WOD the other day and couldn't get a decent weight up.....slow legs/slow arms? Don't know what, but I'm gonna get this....

Take care!

Mark Ervi 01-08-2009 10:00 AM

Re: Over 50 Crossfitters Sign In
 
Today I warmed up w/CFWUx3 w/assisted dips and 20 burpees (I missed them so much, I had to do a few)

did Hang Squat Cleans 1-1-1-1-1-1-1
I did 105-115-120(f)-115(f)-105-105-105-105-105

OHS 15x45lbs.
Back squat 21x95lbs.

Clay Warford 01-08-2009 10:09 AM

Re: Over 50 Crossfitters Sign In
 
impressive mark!

Stephen R. Lampl 01-08-2009 05:32 PM

Re: Over 50 Crossfitters Sign In
 
[U][B]Thursday, January 8, 2009[/B][/U][B]:

[I]Warm-up:
2500m Row - moderate. [/I][/B][I]Pace of 2:12 - 2:15 per 500m avg. 30 SPM avg.
Sprint last 100m @ 1:44 / 500m. [B]Total time=11:35.

CFWU X 3. [/B]Added shoulder dislocates, pass-throughs, trunk rotations, and increased reps for GHD sit-ups and back extensions to 15.

[B]WOD: Main Page....
10 Rounds for Time
3 weighted pull-ups @ 45#, drop dumbbell, the perform...
5 strict pull-ups....then perform
7 kipping pull-ups
Dropping from the bar at any time ends the round.

What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) [/B]Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.
2). Rounds 2 - 4 completed in broken sets (dropped off bar), 2 weighted, 2 or 3 strict, the rest kipping in sets of 4 or 5.
3). Rounds 5 on, had to dump the weight. Kipped all pull-ups.
4). Rounds 9 and 10 degraded to sets of 2 - 4 kipped pull-ups.
[/I][I][B]Total = 150 pull-ups. Not timed, but took approximately 1:07.[/B][/I]
[I]Used whatever means possible to obtain 15 reps for each round. Rested 2 - 4 minutes between rounds.[/I]

[I][B]Thruster Practice:
45# X 10 (warm-up)
65# X 10
[COLOR=Red]85# X 8 (PR) [/COLOR][/B][COLOR=Red][COLOR=Black](only 8 reps 'cause I ran outta shoulders ......)[/COLOR][/COLOR][B]
85# X 8 (9 F)

New Year's Challenge: Burp-ups - Day 8 X 2 = 16

[/B]Shoulders and lats do not like me today......[/I]

Stephen R. Lampl 01-08-2009 05:33 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;488086]Today I warmed up w/CFWUx3 w/assisted dips and 20 burpees (I missed them so much, I had to do a few)

did Hang Squat Cleans 1-1-1-1-1-1-1
I did 105-115-120(f)-115(f)-105-105-105-105-105

OHS 15x45lbs.
Back squat 21x95lbs.[/quote]

[I][B]20 burpees (I missed them so much, I had to do a few)[/B][/I]

Burpee lover!!!

Great work all around, Mark! Just kidding about the burpees.....

Diane Dennis 01-08-2009 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Mark - Isn't it amazing how even burpees can grow on you after 100 days?

[B]Today[/B]

Ran down the street to the Crummy Little Body-Builder Gym (yes, that's what CLBBG stands for) - worked with trainer (specifically told him last time that I wanted to incorporate more lifting and jumping into the work out - got the lifting)

WU:
3 rounds
15 dumbell swings
15 back extensions
50 sit ups

WOD
back squats - 10x65#
1 min plank
2 min jumping jacks

back squats - 10x100#
1 min plank
2 min jumping jacks

back squats - 7x150# - was going for ten but had to bail on 8th rep
1 min plank
2 min jumping jacks

cool down with light front squats - 3 x 10 x 45#

Actually had to wipe my face with a towel - first time with this "pace yourself" trainer.

Stephen R. Lampl 01-08-2009 06:11 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;488473][B]Today[/B]

Ran down the street to the Crummy Little Body-Builder Gym (yes, that's what CLBBG stands for) - worked with trainer (specifically told him last time that I wanted to incorporate more lifting and jumping into the work out - got the lifting)

WU:
3 rounds
15 dumbell swings
15 back extensions
50 sit ups

WOD
back squats - 10x65#
1 min plank
2 min jumping jacks

back squats - 10x100#
1 min plank
2 min jumping jacks

back squats - 7x150# - was going for ten but had to bail on 8th rep
1 min plank
2 min jumping jacks

cool down with light front squats - 3 x 10 x 45#

Actually had to wipe my face with a towel - first time with this "pace yourself" trainer.[/quote]

Great job on the BS, Diane! I like your acronym for your globogym....

You're right about the burpees, you know. They're even growing on me....:D

Diane Dennis 01-08-2009 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Stephen - The CLBBG isn't even close to a Globogym. It is a tiny little joint down the street that has body-builder pictures on the walls. A bunch of big guys show up there but they don't actually seem to do much. When I did "Michael" in there for the WOD a while back, they all looked at me like I was nuts. But let's look on the bright side - it's close and it's affordable! And they have a C2 erg!

Stephen R. Lampl 01-08-2009 06:30 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;488499]Stephen - The CLBBG isn't even close to a Globogym. It is a tiny little joint down the street that has body-builder pictures on the walls. A bunch of big guys show up there but they don't actually seem to do much. When I did "Michael" in there for the WOD a while back, they all looked at me like I was nuts. But let's look on the bright side - it's close and it's affordable! And they have a C2 erg![/quote]

Wow......gotta be hard to work out in that kinda environment. Seems like such people want to be very helpful......in the wrong sort of way for us CFers. And, if you want to draw a ton of looks from people who believe you've [I][B]really[/B][/I] fallen off your rocker, do a WO of "Virtual Shoveling."

Mark Ervi 01-10-2009 07:25 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday did CFWUx3 and 20 burpees

Started with intent to do Front squats 5-5-5-5-5
Did 5x95 and 5x105, but my wrists could not tolerate the stretch.
So then did back sqat 5x135, 5x145, 5x145

Then Shoulder Press
10x95
10x95

Dumbell shoulder Press
10x30lb. dumbbells
10x30

Rowed for 10 minutes
The rowing computer is broke so no data on distance, pace, etc.

Bench Press
5x95
5x105
5x115
5x125
5x135
5x135


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