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

Mark Ervi 01-27-2010 07:55 AM

Re: Over 50 Crossfitters Sign In
 
Stephen, glad you are back at it.

Yesterday I did
100 sit-ups

100 squats for time in 3:45

Bicycled 4 miles as fast as possible on the road

Bench Press
10x60lbs.
10x60lbs.
10x60lbs.
20x60lbs.

Dumbell shoulder press
5 sets of 10x20lb. dumbells

Ran 400 meters on the road.
Was going to run more but could not get my left hamstring to relax.

1/27/10
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Ran 1 mile on treadmill

20 pull-ups

Back squat
5x45lbs.
5x95lbs.
5x115lbs.
5x135lbs.

My back continues to give me trouble. I am not picking up anything off the floor, and I am keeping the weights light. My left shoulder hurts daily when I perform lifts. I wake up feeling like an old man. Same old me.

I have to say BRAVO to Terry D.
You are amazing to me.
I expect to see great things from you at those Senior Crossfit Games.

Terry Dickman 01-27-2010 11:02 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Mark, hopefully I can represent for the rest of us on this thread.
I plan on signing up, I also signed up and will be competing in the NorCal sectional open division. I don't expect to get passed it, but just doing it for the experience.

Did Helen last night; rolled my ankle on the 2nd round run (on a rock, running in the dark). Almost had to stop...estimating it added about 10-20 sec to my time. Just gutted out the rest of the WOD and beat my previous PR by 20 seconds.

"Helen"

3 rounds for time of:
-run 400 m
-21 kb swings, 1.5 pood
-12 pull-ups

Time: [B]10:27[/B]

Pat Quigley 01-27-2010 04:26 PM

Re: Over 50 Crossfitters Sign In
 
did the 100125 workout from the main site.

Warm up w. 10 treadmill walk, squats, OH squats, shoulder stretches, push ups, dips, back ext and sit ups on GHD.

BS 2 X 10 X 135, 2 X 10 X 225. groin repaired enough to allow me to get almost to parallel.

Main set: 5RFT: 500m row, 135# thrusters for 7 reps. Lowered the wt to 95#.

Finished in 20:36. Enjoyed the metabolic work.

Diane Dennis 01-27-2010 05:00 PM

Re: Over 50 Crossfitters Sign In
 
I just got inside information that [B]tomorrow's workout is "Filthy Fifty"[/B]. I've never done it before but I have been advised to scale to 30 for my first go-round at it. Any advice/comments?

[B]Terry[/B] - GO! GO! GO! I'm so excited you will be competing. I'll be rooting for you full force. :pepper: I've already been bragging about you to the young guys at my box - you could pulverize most of them!

John Burch 01-27-2010 08:11 PM

Re: Over 50 Crossfitters Sign In
 
Welcome back Stephen
Diane did you say scale?, get in there and give em what for
Terry D very impressive as always
took a break today on my wife's Birthday I will hit todays WOD tomorrow

John Jaeckel 01-27-2010 08:53 PM

Re: Over 50 Crossfitters Sign In
 
Took yesterday off after brutal Miss Elizabeth, then woke up with a bad intestinal bug this AM. No workout today either. Feeling better but still a little rumbly in the tumbly, so to speak.

See how I feel tomorrow. Long workday starting around 6:30 that will stretch into tomorrow night, but I am hoping to feel up for a workout around 5:30 or so tomorrow evening. Was going to do "300" tonight. Not sure I'll have the juice for that tomorrow. We'll see.

[B]Diane D.[/B] Just go for it!

Stephen R. Lampl 01-27-2010 09:42 PM

Re: Over 50 Crossfitters Sign In
 
Thank you, Diane, Mark, and John! Terry, props on the great CFT! You'll do great w/ the Senior Games qualifier.
[I][B]
00127 WEDNESDAY[/B][/I][B] - [I]CF Sonora

Warm-up
[/I][/B]Row 500m
Shoulder pass thrus and stretches
1 min jump rope singles
[I][B]WOD:
[/B][B]1st Event- 1 mile run for time for time
2nd Event- 1rm deadlift (you will have 30 minutes to complete the first two events so rest as needed post 1 mile run)
Rest 5min, then 3rd Event
3rd Event- Max Pullups in two minutes (Mens Rx is Chest to Bar/ Womens is chin over bar, unassisted).
SCORING: (DL + PU) - run time in seconds.

[/B][/I][B]1 mile run: [/B]10:50
[B]1 RM D/L: [/B]295#
[B]C2B pullups: [/B]1 (got 14 chin over bar though).
[B]SCORE: -354 [/B](OUCH!)

Didn't dare push the run on the second day back - - legs felt good, though a bit tight. Very happy with the DL for being away from it for so long. Have to work on the C2B pullups......
This was a great WOD, though I don't think I've ever had such a "low" fitness score before.......
[B]Cool down - [/B]2 - 3 minutes of jump rope singles and DU attempts.

Deb Weber 01-28-2010 04:45 AM

Re: Over 50 Crossfitters Sign In
 
Good luck, [B]Diane....[/B]


[B]01.27.2010-Wednesday
AM - Day 24 burpee/DU challenge [/B]unbroken today.


[B]PM:
Strength[/B]
Front Squats: 8,8,8,8
75/85/90/95
[I]can do a lot more; still taking it easy b/c of the back, this is the lift & light weight that I injured it with at New Years so, good. All nice reps w/ good form. Hope I get over my fear/lack of 'lifting confidence' soon.[/I]


[B]WOD[/B]
5 rounds for time of:
15 ring dips
20 box jumps
15 ring rows
11:46 Jumping Dips
[I]Still can only do 2-3 baby dips, then jumped. Hardest part - going slow enough on the dips to actually "get" the negative!!:)[/I]

Rotator cuff exercises.
Handstand work - a little clean practice.
Stretch and foam roll to finish.

John Scott Rezendes 01-28-2010 05:52 AM

Re: Over 50 Crossfitters Sign In
 
Alright! [B]Stephen[/B]'s back. [B]Terry[/B]'s killing it. [B]Diane[/B]'s lining up on the FF (scale weight not reps!), but where the heck is my main man [B]Charlie[/B]?

[B]1-27-10[/B]
WU: 5000m C2 in 23:22.8
WOD: Backsquat 1-1-1-1-1
#45x10, #65x10, #85x10, #105x5, #125x5
work sets:
#145x1
#165x1
#185x1
#195x1
#205x1
#215 [COLOR="Red"]F[/COLOR]
Disappointed because my PR is #215.

Two hours later to the pool for this
400m crawl
200m crawl w/ hand paddles
200m kick board
200m zoomer fin
200m pull buoy
8x25m sprints with 25seconds of rest between each effort
Total of 1600m

Diane Dennis 01-28-2010 06:36 AM

Re: Over 50 Crossfitters Sign In
 
Today - 01/28/10
6AM workout at CrossFit Confluence

Modified warm-up

[B]WOD: Filthy Fifty[/B]
Thanks for the encouragement! I went for it! :kicking0:

50 Box jumps 20 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 ab-mat situps
50 Push press 10# dumbbells (could have gone heavier - will next time)
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
150 single-unders

28:01

Except for the burpees, it wasn’t nearly as bad as I thought it would be. At about burpee #30, I thought I was going to die, but then Joan Jett came blaring across the sound system. I actually broke out into a little 10-second dance and then finished up the burpees. I ripped through the single-unders unbroken. I'm feeling pretty satisfied. I also plan to do more as rx'ed next time.

Ted Zink, Jr. 01-28-2010 06:44 AM

Re: Over 50 Crossfitters Sign In
 
1/27/10

Deck of cards

Black - squats
Red - pushups
(Keep it simple, reduce transtion time, expel the Jokers)

20:33

1/28/10

24 min. bike 6.51 miles
Barbell complex times 6
5 minutes of 15 sec. on, 15 sec. off 35 lb. kettlebell swings

Tomorrow? Pullupalooza (I absolutely suck at pullups)

55/68/219/3664

Terry Dickman 01-28-2010 09:52 AM

Re: Over 50 Crossfitters Sign In
 
Way to kill FF Diane!!

[QUOTE=John Scott Rezendes;731302] but where the heck is my main man [B]Charlie[/B]?[/QUOTE]

No kidding I cold have sure used some of that broccoli last night.
Was supposed to do Nasty girls, got stuck on the 2nd round of muscle ups (only got 10 total) and after 30 minutes called it a workout. Just couldn't get the kip to click and was really unmotivated working out by myself. The 2nd time in my short CF history I did not finish a WOD. I could of scaled the MU's but I did 21 in a WOD last week so I don't have an excuse. Thats definitely one exercise where you need motivation, like maybe doing it over a pool of alligators.

John Jaeckel 01-28-2010 11:12 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Ted Zink, Jr.;731328]1/27/10


Tomorrow? Pullupalooza (I absolutely suck at pullups)

55/68/219/3664[/QUOTE]

Ted,

Go back a couple of weeks and find a workout I posted called "pullup focus." It's basically engineered to strengthen your pullups. So far it's worked for me.

John Jaeckel 01-28-2010 04:46 PM

Re: Over 50 Crossfitters Sign In
 
1/28/10:

WARMUP—
Bike
25 squats
20 pushups
20 k-bell swings (53 lb)
30 flutter kicks (4 ct.)
20 PVC rollovers

STRENGTH—
Front Squat
5x135, 5x155, 3x170, 2x185, 1x[B]210 p.r.[/B]

WOD—
Tabata, 8 rounds ea. :20/:10
Ball Slams (25 lb)
Sit-ups
Suitcase Dead Lifts (alternating arms, 53 lb. k-bell)

John Burch 01-28-2010 06:29 PM

Re: Over 50 Crossfitters Sign In
 
That was good work on the filthy Diane, way ta go :super:

CFC WU
3:00 plank hold

WOD three rounds
25 PP @ 75#
25 SDLHP @ 75#
15 GHD situps
15 Pullup
21:12 my Son made this one up, and he beat my time

m/55/180 CrossFit Chesterton

John Scott Rezendes 01-28-2010 07:23 PM

Re: Over 50 Crossfitters Sign In
 
[B]1-28-10[/B]
[B]John[/B], Congrats on the FS PR.
[B]Ted[/B], Rocking the DoC!

WU: 1910m C2, ring dips, pullups
WOD: OHS
#45x5
#65x3
#75x3
#85x3
#95 [COLOR="Red"]F,[/COLOR] then 1 rep
#95x3
#105x1, then [COLOR="red"]F[/COLOR]
#65x6
#45x10
My first real OHS effort. Interesting. Nonetheless I have established a baseline (and a PR!)

About an hour later I rode the Blue Bomberoo for 10 miles.

Jeff Kilinski 01-28-2010 07:43 PM

Re: Over 50 Crossfitters Sign In
 
Diane, That F50 is pretty impressive.

JJ and JSR, Not a fan of FS or OHS either. Still impressive PR JJ.

A new center opened just down the road. Since it's basically across the street and 1/2 the price of the Globo the wife and are members of, we switched. Hardly anybody there but it's got all new stuff. Don't like the floor in the weight room. Some kind of rubber making Oly lifts kind of hard.

Rest, Tues and Wed

Today

Jerk, 3-3-3-3 135, 135, 145, 155

Wod
3 rounds for time
30 Overhead walking lunges 45lb
15 Knees to elbows

9:32

Jeff

Jeff Kilinski 01-29-2010 06:00 AM

Re: Over 50 Crossfitters Sign In
 
I think we can all relate to this. I didn't know there was a name "Generation b" for us. I thought we were "late boomers".

[url]http://www.nytimes.com/2010/01/31/fashion/31genb.html[/url] (wfs)

(copied entirely below. not sure if that's kosher for this board)


The New York Times


January 28, 2010
Where Brett Favre Is a Youngster
By MICHAEL WINERIP

PRINCETON JUNCTION, N.J.

On Wednesday mornings, Andy Lupo, 51, sends out his weekly chain e-mail message to the guys: “How we looking for Sunday?”

Mr. Lupo is counting heads for the regular Sunday 10 a.m. touch football game. And if there’s one thing he has learned about keeping a pickup game going from September to April, 30 Sundays a year for 20 years — through rain, sleet, snow, ice as well his own torn rotator cuff, Abrey Light’s four broken fingers, Jim Dennehy’s two fractured ribs and Glenn Christie’s career-ending ligament tear — it’s to leave zero to chance.

“If you e-mail Andy at 1 a.m., he answers back at 1:05,” said Jack Hayon, 54, an Educational Testing Service vice president who has been playing “just seven years.”

On Thursday of that week, Mr. Lupo reported, “Still early, but looks like a good turnout.”

By Saturday, he was telling everyone that despite Nelson Obus’s torn meniscus, “We should have 21.” And they did.

Mr. Lupo, an executive at an investment bank, and Mr. Light, 51, a general manager for a software company — both present at the first game in 1990 — arrive early to lay out orange cones marking the field.

Lyle Girandola, 50, soon appears out of the woods at the back of the field, a misty figure pushing a wheelbarrow with a wrought-iron firepot to keep the subs warm on the sideline.

Anthony Costa, 54, arrives on his bike after Mass at St. David the King, which makes Mr. Lupo look bad because he tells his wife, Carolyn, that he has to miss church because of the game. H. Fenster, 47, drives the farthest, about 35 minutes from Hillsborough. Everyone brings both their red and blue jerseys since Mr. Lupo keeps it a secret what team they’ll be on until game time.

“Andy has his black-box formula for picking teams,” said Karl Dentino, 53, a marketing executive. His goal is to make teams that are so balanced each week, the game ends in a tie. About half of them do.

The league is called 12 Again, because for two sweet hours each Sunday morning that’s how these middle-aged men feel. “By Sunday afternoon I’m limping around the house pretty good,” Mr. Lupo said.

“I play Sunday, I can’t lift my arm until Thursday,” said Steve Tosches, 53, a quarterback, who coached Princeton’s football team for many years.

“We’re afraid the game will end when someone drops dead,” Mr. Light said.

“That’s why I have this,” said Mr. Lupo, throwing open his trunk, and waving a defibrillator high in the air.

The game’s longevity is in part because of subtle concessions to age. They used to count three Mississippis before rushing. “Then four, then five, now six,” Mr. Light said. “We need more time to get places.”

In their 30s, they’d argue about players rushing the quarterback too soon. But in their 50s they don’t need the aggravation, so Mr. Hayon brings a stopwatch that buzzes when it’s O.K. to rush.

Mr. Obus, 63, an investment manager, says as they age the game gets more like chess. “You don’t just say, ‘Go long.’ We can’t do that anymore. You have to flood a zone. You come up with more complex plays, more paths.”

It makes huddles interminable. “People say, ‘Why do you spend so much time in the huddle?’ ” Mr. Lupo said. “By the time you tell the seventh guy what to do, the first guy forgot what he’s supposed to do.”

There’s no blocking, no tagging hard (“everyone’s got back problems,” Mr. Lupo said), and fumbles are dead balls.

“Our motto is, ‘Monday morning we all need to go to work,’ ” Mr. Lupo said.

When the game started in 1990, they were lucky to have six players. Mr. Lupo and Alan Slepman, the league’s first commissioner, went through backyards, shouting, “Lyle, is this your house, can you play today?”

“It got easier with cellphones,” Mr. Lupo said.

Mr. Dentino, who jogged by one day and joined the game, brought in his neighbor Mr. Girandola, who brought in his neighbor Jerry Fields, 53, who brought in Jonathan Sabin, 42. By the mid-1990s, they had the opposite problem, too many wanting to play, and some not understanding the thin line between worthy competitor and inglourious basterd. “A lot of people claim they’re good guys and they’re really not,” Mr. Lupo said.

They needed men who were athletic, but not too. Scott Brunner, the former Giants quarterback, played for a few weeks. “Oh, my God, he threw too hard,” Mr. Lupo said. “The ball kept bouncing off guys’ chests. People kept running out of the way.

“We’re not looking for the great triathlete. If your wife is saying: ‘What, are you crazy? At your age?’ That’s the guy we want.”

Those wives. In the early years when the kids were young, it was harder. The men were working all week, then gone Sunday morning, too?

“My wife was a little bit on my back,” Mr. Light said. “I was taking away our Sundays. She didn’t get it.” But after 10 or 15 years, he wore her down.

“I know nothing about football,” Susan Light said. “After the game, he gives me the play by play. I say that’s great or that’s too bad — I can just tell if it’s positive or negative. The big thing — he’s happy and calmer after he plays, so I’m happy.”

There’s a final element every sports classic needs, a legend, a Gipper, a Bambino. For the 12 Again league, it’s Mr. Slepman, the first commissioner, and by all accounts, a quippy, civic-minded, big-hearted guy who taught Mr. Lupo everything he knows about running a Sunday touch football league for slow old men. In October 2001, Mr. Slepman, a banker, collapsed on the commuter train home from Manhattan. He had a brain tumor, and on Jan. 13, 2003, he died. Every 12 Again player attended his funeral. Mr. Slepman was buried in his blue jersey and today the town field they play on is named for him.

But that’s only half the legend. Nine months later, a single dad from Boston moved next door to the Slepman home. Shortly after, Mr. Lupo recruited him to the game.

“He seemed to have the right personality,” Mr. Lupo said, “a friendly, mild temperament.” When Mr. Lupo asked the man from Boston if he’d ever played organized football, the man answered no, and Mr. Lupo said, “You’re perfect for us.”

That was Mr. Hayon, the educational testing executive. And two years after replacing Mr. Slepman on the field — not that anyone could truly replace Mr. Slepman, of course — Mr. Hayon married Mr. Slepman’s widow, Holly. When she is asked if her second husband’s love for the same Sunday morning football game had anything to do with it, she said, “It didn’t hurt.”

On a recent Sunday at Alan Slepman Football Field, Mr. Hayon, playing for the red team, caught two passes, made two interceptions and wore the stopwatch around his neck to monitor the pass rush.

Once again, Mr. Lupo’s black-box formulas worked — with one play left in the game and the blue team 20 yards from the goal line, the score was tied, 2-2. An icy rain fell as Mr. Fenster, an accounts manager who puts in 60-hour weeks when he’s not quarterbacking the blues, dropped back to pass. He thought of tossing the ball blindly to the back of the end zone. “Sometimes they bat it around and you might get lucky,” he’d say later.

Instead, he saw his teammate Mr. Light cutting across the front of the end zone and threw. Steve Honig, floating on pass defense for the reds, raced in front of Mr. Light, intercepted the ball and streaked downfield with no one near him. Asked later what he was thinking as he ran toward the end zone, Mr. Honig, 50, the president of an insurance third-party administrator, said: “Wow! That’s all I was thinking. Wow!”

E-mail: [email]generationb@nytimes.com[/email]

Diane Dennis 01-29-2010 08:58 AM

Re: Over 50 Crossfitters Sign In
 
Fun article, [B]Jeff![/B]

Today - 01/29/10
7AM workout at CrossFit Confluence

:brrr::brrr: 6 degrees :brrr::brrr:

WU: 3X CFC warm-up without pull-ups or sit-ups

WOD:
5 Rounds
*For Time

10 Rage Ball
10 Pull-ups
10 Burpee-Med Ball Cleans
10 Sit-ups

13:03 or 13:30 - I took a photo of the white board but I can't read it. And I can't remember because my brain was frozen.

Post-WOD:
Work on KTEs and ring-dips. Never did either before so it was fun to learn. Of course, now Patrick will expect me to do ring-dips instead of box-dips and KTEs instead of sit-ups, so I expect my times to skyrocket. Oh well, it will give me something to practice!

John Burch 01-29-2010 07:44 PM

Re: Over 50 Crossfitters Sign In
 
J.J thums up on the front squat

1/29 CFC WU

DL
225X 3
250X 3
275X 3
300X 3
330X 3
WOD 5 rounds
20 DU (60 singles)
20 65# thrusters

17:52 - 3:00 Rest 6 rounds 1:00 row :45 rest Damper @ 10

267m
266m
262m
254m
264m
264m

m/55/180 CrossFit Chesterton

Pat Quigley 01-29-2010 08:43 PM

Re: Over 50 Crossfitters Sign In
 
Good to see you back Stephen.

Great article Jeff. There's a whole lot of people on this thread that are 55 and over. Consider participating in Senior Olympics in your state. There are winter and summer games. Powerlifting in an event in many states. If I wasn't still struggling with the groin issue I had intended to do the Arizona S.O. in powerlifting in month or so.

Did the main site workout for 100129: 10 minutes HSPU, 5 minutes Squats, 2 minutes Pull Ups, 1 minute push ups. Count total reps.

Subbed 6 minutes HSPU (toes on Smith machine bar at height bet. chest and shoulder). Lost my cheat sheet with all the details. Total reps 305.

Shoulders will feel this one for a while.

Terry Dickman 01-29-2010 10:52 PM

Re: Over 50 Crossfitters Sign In
 
“Grace”
for time:
30 clean and jerks, 135 lbs

Time [B]4:26[/B]

Pat Quigley 01-30-2010 12:23 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;732196]Good to see you back Stephen.

Great article Jeff. There's a whole lot of people on this thread that are 55 and over. Consider participating in Senior Olympics in your state. There are winter and summer games. Powerlifting in an event in many states. If I wasn't still struggling with the groin issue I had intended to do the Arizona S.O. in powerlifting in month or so.

Did the main site workout for 100129: 10 minutes HSPU, 5 minutes Squats, 2 minutes Pull Ups, 1 minute push ups. Count total reps.

Subbed 6 minutes HSPU (toes on Smith machine bar at height bet. chest and shoulder). Lost my cheat sheet with all the details. Total reps 305.

Shoulders will feel this one for a while.[/QUOTE]

found by little tally sheet: 72 HSPU's, 170 Squats, 31 Pull ups, and 33 Pushups. Total was 306.----just in case this one comes up again.

Pat Quigley 01-30-2010 12:25 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;732196]Good to see you back Stephen.

Great article Jeff. There's a whole lot of people on this thread that are 55 and over. Consider participating in Senior Olympics in your state. There are winter and summer games. Powerlifting in an event in many states. If I wasn't still struggling with the groin issue I had intended to do the Arizona S.O. in powerlifting in month or so.

Did the main site workout for 100129: 10 minutes HSPU, 5 minutes Squats, 2 minutes Pull Ups, 1 minute push ups. Count total reps.

Subbed 6 minutes HSPU (toes on Smith machine bar at height bet. chest and shoulder). Lost my cheat sheet with all the details. Total reps 305.

Shoulders will feel this one for a while.[/QUOTE]

found my little tally sheet: 72 HSPU's, 170 Squats, 31 Pull Ups, 33 Push ups....just in case we do this one again. Total was 306.

John Burch 01-30-2010 12:12 PM

Re: Over 50 Crossfitters Sign In
 
1/30/10

CFCWU

C&J form work /w 65# 95# 115#
DU practice some how i did 4 in a row WOOHOO

WOD 20-1 downard ladder
Pushup
35# KB swings
Situp

26:52

m/55/180 CrossFit Chesterton

John Jaeckel 01-30-2010 12:26 PM

Re: Over 50 Crossfitters Sign In
 
1/29/10: REST

1/30/10:

WARMUP—
Bike
10 Sotts Press with PVC
20 pushups
10 pullups

WOD—

"300"

25 pullups (band)
50 Dead Lifts (135 lb)
50 Pushups (clean)
50 Plyometric Leaps (no box, so did these from deep squat)
50 Floor Wipers (135 lb.)
50 Clean and press (36 lb. K-bell)
25 pullups (band)

28:54

Ted Zink, Jr. 01-31-2010 09:31 AM

Re: Over 50 Crossfitters Sign In
 
1/29/10

40 pullups
200 pushups

1/30/10

20 minutes of 15 sec. on, 15 sec. off pushups, squats, kbell swings, push press, situps.

1/31/10

Grace scaled to 95 lbs.
4:36

John Jaeckel 01-31-2010 01:00 PM

Re: Over 50 Crossfitters Sign In
 
1/31/10:

2 mile run
17:16

Tim Fisher 01-31-2010 07:14 PM

Re: Over 50 Crossfitters Sign In
 
25 squats

20 45lb DL
15 135lb DL
10 225lb DL
3x7x315 lb DL

20 45 lb BP
15 135 lb BP
10 185 lb BP
4 225 lb BP
3x20x135 lb BP

3x15x45lb weighted situps

Terry Dickman 01-31-2010 09:44 PM

Re: Over 50 Crossfitters Sign In
 
1/30/2010
"Cindy"
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats

[B]20 rounds, 5 pull-ups 2 push-ups
[/B]
Did this one after our free class on Saturday, we made a long boring video.
It's kind of funny to see yourself, great tool for checking your form, we all need some improvement. (WFS) [url]http://www.vimeo.com/9118880[/url]
camera was set up outside our roll up door, kind of funny you can barely even hear the blaring rock n roll in the gym

Diane Dennis 02-01-2010 06:30 AM

Re: Over 50 Crossfitters Sign In
 
Today - 02/01/10
7AM workout at CrossFit Confluence

WU: 300 single-unders; 3XCFC WU

WOD:
[B]"Fran"[/B]

6:38
jumping pull-ups low box

Not even close to a PR but OK considering the bar was :brrr:15-degrees :brrr: and my lungs were burning from the cold air.

Post WOD:
2 min max effort row
1 min abmat sit-ups – 41
1 min flutter kicks
1 min abmat sit-ups – 35
1 min (broken) flutter kicks

Ted Zink, Jr. 02-01-2010 06:37 AM

Re: Over 50 Crossfitters Sign In
 
2/1/10

100 burpees

10:11

55/68/219/4483

John Jaeckel 02-01-2010 07:23 AM

Re: Over 50 Crossfitters Sign In
 
Nice Cindy, Terry. Wow.

Tim Fisher 02-01-2010 09:20 AM

Re: Over 50 Crossfitters Sign In
 
Great job Terry, but you are right I watched about 5 min. and then got bored. Your strength and fitness is outstanding, you held your own against the young guys. I do all right strength wise but I have a long way to go with my fitness. My excuse is I have a right knee replacement and have shoulder problems thus that limits running, jumping and a lot of overhead stuff. I workout in a globo but might be able to change to a crossfit gym at the end of the month. Any suggestions appreciated.

Terry Dickman 02-01-2010 10:00 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, John J.

Suggestions?
2 Big things that worked for me...
1) Consistency, just try and stay consistent with your schedule, some days its hard to walk through that door, but I have always felt better after I forced myself to do it.
2) Nutrition...I am not big on Zone, I tried it. Paleo has been great for me, it's no longer a diet, I don't think about it much, its just the way I eat...veggies and lean meats.

Oh, the other guys in the video are all young enough to be my son, they definitely keep me going. I feel so slow when I am watching them. Buddy the young one in the white shorts is only 20, he is going to be a beast. We just got him on a program, training for the games.

I'll repost the link when we get a fun short condensed video version. I was too tired to spend the time to edit....that's Buddy's job :)

Pat Quigley 02-01-2010 03:37 PM

Re: Over 50 Crossfitters Sign In
 
100131. Hike for 90 minutes in South Mountain---beautiful day---temp 71.

100201. 5 RFT: 155# thruster, 5 reps, 5 MU, 400m run.. Scaled 145 Push Press, MU's from kneeling. 27:26. Even thought these runs on a treadmill are short, they are leaving me pain free in the knees. This POSE style is getting easier to self monitor. Time I guess to try the street. Speed on treadmill is 5.0 mph.

Seeing sports med doc tomorrow about groin. Just want to rule out a hernia. A thruster even at 95 lbs would have been a challenge.

John Jaeckel 02-01-2010 05:01 PM

Re: Over 50 Crossfitters Sign In
 
Good luck at the doc tomorrow, Pat.

2/01/10:

WARMUP—
12 deep squats with 45 lb. bar
12 hang power cleans with 45 lb. bar
12 shoulder press with 45 lb. bar
20 PVC rollovers
(Thorough full body stretch)

STRENGTH—
(Overhead Squat Focus)
3x5 Barbell Sotts Press 45[B]-F[/B], 30, 30
OHS 3x75, 3x95, 2x[B]105 p.r.[/B]

Saw some posts on this on the Exercises Forum today. Focusing on bending at the waist first (pushing butt back/while keeping shoulders and head up) REALLY helps get deep.

WOD—
Tabata (8 rounds ea., :20/:10)
Squats
Hang Power Cleans (45 lb. bar)
Flutter Kicks
Behind Neck Press (45 on first 3 rounds, 30 on last 5)

Tomorrow's a rest day, then I have my first date with Lady Barbara Wednesday!

Tim Fisher 02-01-2010 08:20 PM

Re: Over 50 Crossfitters Sign In
 
Quick workout at home, I always forget to time myself. I did complete wod without a break.

wod - 20x5 pushups, squats

Oh yeah, what are flutter kicks?

Nancy Cohen 02-01-2010 09:20 PM

Re: Over 50 Crossfitters Sign In
 
um....hello....i'm in...

Jeff Kilinski 02-02-2010 05:31 AM

Re: Over 50 Crossfitters Sign In
 
Ok, I haven't been around since Friday so here goes. First,

[QUOTE=Terry Dickman;732993]
1) Consistency, just try and stay consistent with your schedule, some days its hard to walk through that door, but I have always felt better after I forced myself to do it.[/QUOTE]

OK, I'm not the most consistent but yesterday was a good example of what Terry had to say. Slept crappy Sunday night. Had a 7:00 am Monday morning meeting. Was pretty wiped out Monday evening but that's when the kids are busy with activities so its my chance to take my time at CF (remember 30min drive to box). Had a great workout and felt awesome afterward. Slept great last night.

Friday, Rest

Saturday,
In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Me and a buddy (46) did about 256 if I remember.

Sunday, Mindless cardio for 30 min, 50 pushups. Actually loosened me up a bit.

Monday,

Clean and Jerk: Heavy Single, worked up to 135#

WOD,

50-35-20

-Pushups
-Kettlebell Swings 55#

9:56



Welcome back Nancy.


Jeff


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