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[QUOTE=Greg Major;774474]Jeff,
There was an update. We do wods 1 & 2 Friday and #3 on Sat.[/QUOTE] Good, much better. Thanks. We were talking about the game's site at the box on Saturday. What a mess it is. Can't find a thing. |
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You guys look like you'll be fearsome competition at the Master's Games; I'll be keeping an eye on things from afar.
4/26 WOD 15 Presses (95#/65#) 45 Box Jumps (24") 30 Push Press 30 Box Jumps 45 Jerks 15 Box Jumps 13:29 @ 85#. Tried 95# but could not press more than four straight, so went to 85#. My sets of all presses never fell below five, so I think I picked a good weight. Forty-five push jerks is a LOT of push jerks. The Claw |
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I tend to do the WOD from 1 week ago because I am working out independently and it helps me to see what other folks have done. So todays WOD for me was:
3 rounds for time of: Walking lunge, 100 ft 50 Squats 25 Back extensions I did 200 feet the first round (100 steps). 11:50 Training schedules. Some folks were talking about that a few replies ago...I used to do 3 on 1 off and would sustain that until I felt weariness building then take a week or so off. The last time I did that I felt pretty good for a long time then when I took time off I really needed to rest...slept tons and lounged about for maybe 2-3 weeks and I was not as motivated as I usually am. SO....I think that this is an over 50 thing to modify my training schedule. I generally try to do the WODS as rx'd but I have randomized my training schedule more. I follow the WOD timing of 3 days on 1 off but on the weekends I just don't do the WODS...at least not usually. Instead I do other things. Like hiking or light running or something specific (I have been doing lots of handstand push ups or sprints) or I practice martial arts et cet. OR I sleep! The point is that I have built a kind of irregularity into my resting. Some weeks I do 4 WODS plus weekend stuff and other weeks I just do 3. Sometimes they are bunched up and sometimes they are spread out. Then just for fun I will switch up and do a full 3 on 1 off schedule. I am finding that this sort of irregularity is actually really good for me. I seem to be able to maintain it and not need long periods of laying off. But I still get periods of intensity where I am pushing more. With this type of schedule my metrics are generally improving. Comments? mike |
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04.26.10:
Month 2, Week 3, Wendler 5/3/1, Shoulder Press Day WARMUP: Shoulder press 5x65 5x75 3x85 Full body stretch 20 PVC rollovers STRENGTH: Shoulder press 5x110 3x125 3x140 (1RM now 155) WOD: 3 rounds for time of: 15x 20" box jumps 10x pushups with feet on 20" box 5x behind the neck push press (95 lbs) 6:11 |
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Warm up:
150 single unders 2 rounds of: 10 Squats 10 Supermans 10 1.5 pood (Just love that word!) Kettle bell swings 50 20# Wall Balls, 30 Jumping Pull ups, 30 Dips 40 20# Wall Balls, 24 Jumping Pull ups, 24 Dips 30 20# Wall Balls, 18 Jumping Pull ups, 18 Dips 20 20# Wall Balls, 12 Jumping Pull ups, 12 Dips 10 20# Wall Balls, 6 Jumping Pull ups, 6 Dips 16:50 Couldn't do the 20# Wall Balls 2 weeks ago during the Filthy Fifty. Glad I'm feeling better! M/53/6'0"/212 |
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Welcome Mike P and William H
Sounds to me like you have got a good thing going Mike why not stick with it you know if it aint broke dont fix it, myself for some unkown reason I try to do something everyday some pushups pullups or just something, I ask myself why and I never find a answer, compulsive behavior maybe WU Thrusters 95x5 115x5 125x5 135x5 155x3 WOD 4 rounds 7 ring dips 11 walking lunge 3:53 m/55/178 CrossFit Chesterton |
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Welcome aboard Mike and William.
Did a modified version of the following yesterday. Monday 100426 For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups The shots were against the pillars of power cage (couldn't find a wall w/o a miirror)---8-9 ft high. 20# ball was this rubberized thing w. handles. Muscle ups were from kneeing position w. rings just above chest level. Finished in 16:20. This was one very noisy workout. The more I banged the cage with the ball, the more plates fell to the floor. |
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4/27 WOD
800 M Run 21 Squat Cleans (135#/95#) 800 M Run 15 Squat Cleans 800 M Run 9 Squat Cleans 21:05 @ 105#. Picked the weight I used on Grace. Squat cleans are feeling very efficient: I'm shrugging bar up enough to slide in below it, concentrating on swinging elbows around quickly and dropping to squat quickly. I've had my eye on beating my clean PR, which is currently 155#, and think with my better technique lately that mark will fall soon. Nice big class, 12 of us. Props to Brian for running an extra 400 after his set of 9 squat clean: if in doubt, move! The Claw |
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[QUOTE=Pat Quigley;775280]This was one very noisy workout. The more I banged the cage with the ball, the more plates fell to the floor.[/QUOTE]
Ha ha ha ha! :rofl: Wish I was there to see (and hear) it! The Claw |
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4-27-10
Tweaked my back last week (serratus bilaterally is my guess) doing heavy push jerk and heavy HPC. So, following the advice of Steven Low, Coach Rip and Bill Starr I did the following: WU: 20" stepups/ring dips/Kane squats/Shoulder pass throughs/BW squats/bar OHS/1 arm bar press/flutter kicks/C2 1600m=6:59.8 3x25 bar Push Jerk 3x25 bar HPC |
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CrossFit Warmup followed by 1 Clean every minute for 15 minutes as Rx'd
132 132 132 154 154 154 165 165 165 165 165 165 165 165 165 warm down...1 minute l sit, 30 handstand push ups, 3 minutes jumping rope. stretching. Did not push the cleans today. |
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Thanks John & Pat!
Warm Up: 400m run 3 x 10 -Knees to Elbows-Push Ups -Air Squats WOD: 30 Kneeling Handstand Push ups, 40 Grey band assisted pull ups, 50 1.5 pood Kettle bell swings, 60 sit ups, 70 burpees (Yay Burpees!) 19:01 |
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Good luck Jeff at the Games :broc::broc:
4/26 WOD 4 rounds 7 ring dips 11 55# walking KB swings 3:44? 4/27 WU :30 ea 2 rounds pushup squat situp ring hold jump rope WOD 7 rounds 15 K2E from rings 10 KB 35# HSC 5 ea arm 5 24" box jump 13:44 m/55/178 CrossFitChesterton |
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Dumb Bell Swings - 55x19, 60x17, 65x15, 70x13, 75x11
50 wide grip assisted pull ups (10x5) 50 close grip assisted pull ups (10x5) 10 min. bike No energy today but some how I persevered thru some db swings and assisted pull ups. Maybe I will have more energy tomorrow for my weekly dead lifts. |
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[B]John, [/B] Thanks very much.
[B]Mike, [/B] To reply to your training remarks. I'm not an expert but I think you have to do what works for you. I travel for work at uncertain intervals. In addition, I help coach my daughters softball and help ferry the the kids to/from choir, swim practice, soccer etc. My affiliate is 30 minutes away so sometimes I work out at a nearby park district center. So you can see there are alot of mitigating factors that effect my schedule. I still try and do a 3-1-2-1 schedule. Sometimes its a 2-2-3 or 1-1-1-1-2-1, you get the picture. However, I rarely go for a long spurt without working out. I try and follow the WODS at my affiliate (CFSB) and for a while I was tracking Opt's program [URL="http://optimumperformancetraining.blogspot.com/"]http://optimumperformancetraining.blogspot.com/[/URL] (WFS) to prepare for the games. Do you go to an affiliate? If not pick one and follow them on their own site or through their blog or facebook. I also log my workouts on beyondthewhiteboard. You can follow an affiliate that way also. |
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04.27.10: REST
04.28.10: Month 2, Week 3, Wendler 5/3/1, Front Squat Day WARMUP: Front Squat 5x80 5x100 3x120 Full body stretch 10 OHS w/ PVC STRENGTH: Front Squat 5x150 3x170 3x190 (felt like I had a 4th, but my form was just starting degrade on the 3rd) (1RM after Month 2— 210) WOD: Snatch to OHS 25x75 lbs. 6:04 |
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70 Burpees? Yay Burpees? :crazy:
Jeff, good luck this weekend! Rock it! :super: We did "300" this morning. Whew. It was tough, and yet I'd like to do it over again. Maybe not today. Lots of good work here. :D |
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[B]4-28-10[/B]
Day 2 of Starr back rehab WU: bar OH lunges/ring dips/diamond push ups/BW squats/heel jumps/shoulder pass throughs/bar good mornings 2x25 bar Push Jerk 1x25 50# Push jerk 2x25 bar HPC 1x25 50# HPC And since there's no fool like an old fool, I did this WOD I made up: 10 RFT of 10 x Deadlifts at 185# 20 x pushups 100 x Singleunders lots of fun, but took me 36:15.9...a tad longer than I had intended. |
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Got to class [B]one[/B] minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!
Warmup: 400m run 2 x 10 -Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted) -Pushups -Air Squats WOD: 65/85/105/145/165/ 2 attempts @ 185 It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked! M/53/6'0"/212 |
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[QUOTE=William Hoogsteden;776093]Got to class [B]one[/B] minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!
Warmup: 400m run 2 x 10 -Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted) -Pushups -Air Squats [B]WOD: 65/85/105/145/165/ 2 attempts @ 185[/B] It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked! M/53/6'0"/212[/QUOTE] What did you do for your WOD? |
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[QUOTE=Diane Mahoney;775897]70 Burpees? Yay Burpees? :crazy:
Jeff, good luck this weekend! Rock it! :super: We did "300" this morning. Whew. It was tough, and yet I'd like to do it over again. Maybe not today. Lots of good work here. :D[/QUOTE] Ahhhh, 300. One of my faves. How'd ya like those floor wipers, Di? :eek: |
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WU with each burpee 2 pushups
1st 1:00 6 burpee 2nd 1:00 7 burpee 3rd 1:00 8 burpee 4rd 1:00 9 burpee Max Front Squat (made mine Thrusters) 3@95# 3@115# 3@155# 1@175# 1 Front Squat @ 175# WOD 50 Power Cleans @ 155# 8:00 m/55/178 CrossFitChesterton |
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[QUOTE=John Burch;776206]WU with each burpee 2 pushups
1st 1:00 6 burpee 2nd 1:00 7 burpee 3rd 1:00 8 burpee 4rd 1:00 9 burpee Max Front Squat (made mine Thrusters) 3@95# 3@115# 3@155# 1@175# 1 Front Squat @ 175# [B]WOD 50 Power Cleans @ 155# 8:00[/B] m/55/178 CrossFitChesterton[/QUOTE] Johnny B, That's a helluva performance. :super: |
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Wednesday 100428
Front squat 3-3-3-3-3 reps Post loads to comments. 2X3X135 warm up 185-215-235-245-255. PR. Last done 9/09 max of 250. Used power cage w. 2' box and safety rails.:kicking0::kicking0::kicking0: these were done bodybuilding style (WFS)[url]http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html[/url] |
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I don't know how you guys can front squat so much weight!! I have trouble keeping the bar racked & staying upright....
[B]Good luck in the Masters Jeff & everyone else! GO GET IT![/B] On another note as much as everyone posts about getting double unders - this week I had a jumprope WOD that REALLY tripped me up... [B]I spent about 5 minutes trying to relearn SINGLE unders[/B].:rofl: One of the few things I can do with my current shoulder impingement issues, took the longest time. Fun WOD though (weights were a little low, they're trying to get us to scale UP). 3 rounds for time of: 50 singles (jump rope) 40 double unders (Sub for double unders is 40 bar hops) 30 push press - 75# (45#) 20 box jumps - 24" (20") 10 pull-ups |
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Looks like everyone's been doing a GREAT job! I've been outta commission for several days - - just wiped out. Felt good to get back into the box...
[I][B]100428 WEDNESDAY - CrossFit Sonora[/B][/I] [I][B]Warm-up: [/B][/I]Easy 1000m Row - 4:00 something..... 400m Run DROM Shoulder Pass Throughs Body Circles 10 X Hip Extensions 10 X GHD Sit-ups 10 X Pull-ups 10 X Ring Dips (jumped) 15 Squat Therapy 25 Double-Unders 400m Run [I][B]WOD: For Time: [/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20") [B]Time:[/B] 8:43 [I][B]Skill/Strength: [/B][/I]Front Squats 1, 1, 1, 1, 1. Warm-up: 45# bar X 5 95# 115# 135# 155# 175# (Tied PR from 090814). [I]This last one was a little ragged - - almost didn't get out of the bottom! [/I]Did a few cleans - - got up 135#, which is near my max. [I]Feels good to be getting (albeit slowly) back to where I was in October of '09. [/I] |
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[QUOTE=Pat Quigley;776261]Wednesday 100428
Front squat 3-3-3-3-3 reps Post loads to comments. 2X3X135 warm up 185-215-235-245-255. PR. Last done 9/09 max of 250. Used power cage w. 2' box and safety rails.:kicking0::kicking0::kicking0: these were done bodybuilding style (WFS)[url]http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html[/url][/QUOTE] That's how I do 'em, too. Nice work, Pat, BTW. |
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4/29 WOD
1 Set of Max Handstand Pushups 3 Minutes Rest In 8 Minutes complete the following: 500 M Row 50 Double Unders Max Pull ups (Your score for the workout is the number of pull ups completed) 11 handstand push-ups to depth of one Abmat. 60 pull-ups (substituted 150 single-unders for 50 double-unders) I want this to be primarily a pull-up workout, so I substituted 150 single-unders for the 50 doubles-unders, because I feared I would lose too much time on double-unders. I took it easy on my row, taking about two minutes, and my 150 single-unders (with transition between row and jump rope) took another minute, leaving me about five minutes for the pull-ups. My first set was 12, then I did with sets of five to three, stopping when the pull-ups became barely legit, ending at 60 in the five minutes. This was actually one of the easier crossfit workouts I've ever done. I suspect if I did double-unders instead of the single-unders, they would have taken more time and decreased my pull-ups, but increased my total work. Pleased with the handstand push-ups. I've never done them before, and decided to do them with one Abmat, meaning my head came no closer than 2 inches from the floor. I was very pleased with the result, but will go head-to-floor from now on. The Claw |
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[B]4-29-10[/B]
Day 3 of Starr back rehab WU: bar FS/bar BP/KB swings 50#/pullups/ring rows/20# WB shots/C2 1600m=6:59.3 Push Jerk and HPC bar x 25 50# x 25 55# x 25 Feeling pretty good so I did: AMRAP 10 minutes of 10 x 95# benchpress 10 Burpees managed 5 rounds + 10 BP +3 burpees Anybody else on the board using FitDay to track food/calories etc? I just started last week. The food calculator is pretty nifty...the fitness component...meh, not so much. |
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Today we celebrated. Evan, who is 18, and a firebreather, is leaving for the summer. He and I did Linda. He kicked my butt. My butt needed kicking! I am going to miss this kid. The good news, he gets his Level 1 in two weeks, there is a CF gym in his hometown so when he returns this fall I will have a new trainer. You da man Evan.
DL 295 Bench 170 Squat clean 115 39:11 P.S. Evan's time was 22 and change. |
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[quote=John Jaeckel;776103]What did you do for your WOD?[/quote]
Oops! I thought but didn't write! Been doing that [B]A LOT[/B] today!:yikes: Yesterdays' WOD was 3,3,3,3,3 Front Squats! |
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Warm up:
400m run 2X -5 pull ups (Can't believe I did them kipping!):pepper: -10 sit ups -10 Air Squats WOD: AMRAP: 400m run 5 145# dead lifts (meant to lift at least 200#. What was I thinking?!:yikes:) 10 ring push ups Did 6 rounds and 200m in 20 minutes! |
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[I][B]100429 THURSDAY
Warm-up: [/B][/I]CrossFit Sonora Warm-up [I][B]WOD: 3 Rounds for Time of: [/B][/I]400m Run 25 Kb Swings (used 50# Db 'cause all the Kbs were being used!) 25 Ab-Mat Sit-ups 25 Jumping Pull-ups [B]Time: 15:50 [/B][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I] |
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[quote=Stephen R. Lampl;776833][I][B]100429 THURSDAY
[/B][/I][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I][/quote] Awesome Stephen! Watch that hamstring! I injured my left one back in December. My physical therapist told me when I asked her should I stretch it before or after working out, "Yes!" |
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[quote=William Hoogsteden;776843][I][B].......I injured my left one back in December. My physical therapist told me when I asked her should I stretch it before or after working out, "Yes!"......[/B][/I][/quote]
Thank you, Bill! I sure appreciate the advice. I have suffered at least four tears total, all minor, since I started CF. I think my weak posterior chain is probably mainly to blame, but I'm working on it.... BTW, you sure did a "kick butt" job on your WOD today! Fantastic! |
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[QUOTE=William Hoogsteden;776779]Oops! I thought but didn't write! Been doing that [B]A LOT[/B] today!:yikes:
[/QUOTE] I have the same problem. An Ohio thing? Or dementia? :rofl: |
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04.29.10: Rest
04.30.10: Month 2, Week 4 (De-load Phase) Wendler 5/3/1, Dead Lift Day WARMUP: 25 Squats 20 Pushups 25 K-bell swings (53 lb.) Full Body Stretch STRENGTH: Dead lift 5x135 5x165 5x195 (focused on form, felt really good/strong) WOD: (w/ 30 lb. weight vest) 50 Squats 50 Pushups 7:22 |
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[I][B]100430 FRIDAY
CrossFit Sonora Warm-up [/B][/I] [I][B]WOD: "Fran at Work" Wear you work clothes or uniform today while doing "Fran." [/B][/I]Showed up in my Starbucks uniform (minus the apron for the WOD - - didn't want to tear it)! [B]21 - 15 - 9 (for time of) Thrusters: 95#/65# Pull-ups [/B]Time: 12:03 (as Rx'd) |
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[quote=John Jaeckel;777040]I have the same problem. An Ohio thing? Or dementia? :rofl:[/quote]
I hope to God not!! ;^}) |
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Was thinking of doing the site WOD, we were doing Fight Gone Bad & I got scared!
Warm up: 2X 10 squats situps pushups pullups WOD: Fight Gone Bad Rx'd in the afternoon sun at 80+ degrees it was bad Much worse than when I did the scaled version in January I started puking water :puke0000: during the 1st set of the 3rd round (20# wall ball shots) BUT I made it through! And THAT is what matters! |
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