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Stephen R. Lampl 03-31-2009 11:24 AM

Re: Over 50 CrossFitters Sign In

Take care - - hopefully you'll get off without getting really sick. Nasty colds this year for sure! Cool that you've found a way to use the GPS for the road work.....


Great work!


Amazing time for the "Karen" WOD.

HAve a great day, all!


Charles Pyke 03-31-2009 01:54 PM

Re: Over 50 CrossFitters Sign In
In re your workouts: Animals!!!

I'm at home now. Of course, trying to get rest at home is next to impossible.

What time of day do you all usually workout? I prefer mornings but usually don't get time until late afternoon, sometimes early evenings.

Do you workout at a CF affiliate, globo, home?

Usually, I work out here at home. I have been slowly building up my garage gym. Just got it to where I can do a good many of the WODs here at home. Our squadron also has PT 3 times a week, but the base gym is ill equipped for CF WODs.

Equipment to date: C2 rower, squat/bench rack, bench, Pendlay Econ. bar, a selection of bumper plates and a few iron plates, Iron Woody fractional plates, a small collection of dumb bells, Stud Bat pull up bar, Iron Woody bands (light, med, heavy), rings, Ab Mat, 10lb Nike medicine ball, basket ball back board (for wall ball shots), a length of PVC pipe, another PVC filled with rebar and sand, speed rope (jump rope).

Personal equipment: New Balance running shoes, high top Chuck Taylor Converse (for wt lifting), wrist straps (used when I first injured my discs and I had trouble gripping stuff)

Running: Iowa country roads. Nice rolling hills, lots of wind (always fighting one or the other or both).

Next items on list: woman's 15kg bar for the Mrs, GHD ([URL=""][/URL]) WFS, running flats (Mizuno Wave Universe 2 or Asics Piranha or Nike Zoom Forever)

Further down the list: 20lb Wall Ball, kettlebells

Mark Ervi 03-31-2009 07:06 PM

Re: Over 50 CrossFitters Sign In
I prefer to workout at 6am, and do most Mon thru Fri. Weekends I usually hit the gym about 10am. I rarely workout evenings because it keeps me up too late trying to wind my body back down.

I work out at a globo because it is cheap, and I am cheap. A CF Affiliate just opened in Waco in March, but I have not checked it out yet.

I sometimes workout at home, but I don't have much to work with.

Equipment to date: a bench, a $25 set of Sears or worse weights picked up at garage sales, a few dumbells up to 20lbs., a cheap jump rope, and imagination.

Running: Five months of hell coming up May to September with temperatures in the 90's or above most days.

Charles Pyke 03-31-2009 07:58 PM

Re: Over 50 CrossFitters Sign In

Thanks for the reply. You live in Waco? My oldest went to Baylor for a couple of years. I live in a rural housing development just north of Glenwood, IA, which is about 10 miles south of Omaha.

Stephen R. Lampl 03-31-2009 10:12 PM

Re: Over 50 CrossFitters Sign In
I prefer doing workouts in the a.m. - - do my best work between about 9:00 and Noon, before I eat. I cannot eat, even three or four hours ahead of a workout and perform at my peak. Don't know or understand why....

I work out at a globo and occasionally, at home; there is no affiliate closer than about an hour and fifteen minutes away. This should change soon; as I hope to become part-owner in an affiliate opening here in Sonora soon. I have been on a 2-on/1-off; 3-on/1-off routine since starting in Sept., '08.

The globo has no bumper plates, only one C2 rower, no routinely available kettlebells, and pull-up bars which are part of cable-crossover machines. The selection of weights is adequate for most WODs, though the location of the weights is in an opposite section of the gym facility from the GHD bench, rower, and the better machines, should one choose to do a metcon with a treadmill.

Personal equipment includes a C2 rower, 20# med ball, speed rope, BOSU, PVC pipe, and one pair of 15# dumbells. I will be adding to this when I again become employed and can afford to.....

Running: Currently non-existent due to pulled R/Achilles. Prior to that, was laid up for almost two years having torn three of my four quad tendons off my R/knee. Am currently studying up on and beginning non-stressful aspects of POSE. When I can start, have nice, mountainous terrain and county roads at 4600 feet. Great O2 debt conditions!!

Next items on list? Another cert, if possible, maybe one or two Kbs or pairs of dumbbells, and/or perhaps a less-expensive GHD bench.

Terry Dickman 03-31-2009 10:27 PM

Re: Over 50 CrossFitters Sign In
Nice set up Charlie.

I workout at a local CCF affiliate, 12 miles 15 minute drive from my home. I started CrossFit at home but could not stay motivated working out by myself. I checked out the affiliate CrossFit Excel (WFS) [url][/url] and started there Dec 08, the atmosphere and equipment make all the difference for me. I do have some equipment at home but only have 8 foot ceilings so pullups are difficult. Our affiliate is open M-W-F and Sat. My only choices are 5:30am or 6:00pm, so I go at 6pm. My wife and daughter started a few weeks ago.
Equipmentat home: Landis Treadmill, Tuff Stuff Half Cage has a pec deck and bar dip attachment on bench, C2 Rower, Aerospeed Jump Rope, Dumbells 10-30lbs. My next purchase is going to be some bumper plates and a good bar, I dropped my bar and steel plates a few weeks back and bent one end of the bar slightly. Med ball is second on the list. Gave my portable basketball backboard and hoop to the kid down the street last summer, now I am wishing I had it for wall ball shots.
I just completed my CrossFit Nutrition Cert and will be attending my Level 1 Cert June 20th in Aromas.

Here are links to some pics of my garage (FYI...I used to be in the garage remodel business :) )
both are WFS

Terry Dickman 03-31-2009 10:28 PM

Re: Over 50 CrossFitters Sign In
My WOD tonight 3/31/2009
5K Row - time 21:16

John Scott Rezendes 04-01-2009 04:48 AM

Re: Over 50 CrossFitters Sign In
Sweet garage. Mine looks like a scene from Wall-e compared to yours.

I usually work out from 0915-1100-ish. My time is mostly dictated by kids school schedules, etc. I work out on Ft Stewart at the main gym there (free). They have 2 C2 rowers, one of which has stripped gear teeth and they refuse to fix it. They have k-bells and med balls (but not dynamax). The pull up bars are part of a crossover machine and strangly enough I find it easier to knock out 20 kipping pull ups on them (they have rubberized grips) than on my static bars at home. I built a 4x4/galvanized pipe rig in the back yard that includes 2 pull up stations, a situp station and a dip station. I have a C2, a 12lb dynamax, a 35lb k-bell, buddy lee speed rope, and rouge fitness rings. My next purchase should be some bumper plates. And running, well, I live in southern GA. Mostly nice enough year round.

John Scott Rezendes 04-01-2009 10:43 AM

Re: Over 50 CrossFitters Sign In
Just finished Lynne; 5 rounds for time of max body wt bench press and pullups.

I scaled the bench to 135 lbs (no spotter and probably my weakest lift...darn sure wasn't gonna use the smith machine) and did deadhang pullups...results follow:

1 - 12 BP 8 PU
2 - 10 BP 7 PU
3 - 10 BP 5 PU
4 - 8 BP 5 PU
5 - 8 BP 4 PU


John Scott Rezendes 04-01-2009 10:53 AM

Re: Over 50 CrossFitters Sign In
Just read through the posting page for Lynne results and sheepishly realized that it's not for time...I guess I've developed that Crossfit "for time" mentality...attention to detail...

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