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Diane Mahoney 10-05-2009 03:25 PM

Re: Over 50 Crossfitters Sign In
I guess I haven't been posting here, but I've been working out! :D Not today though. My body is tired. I'm trying to figure out where to fit more running in as well. I've been doing some most weeks ONCE a week, but I'd like a bit more. But my workouts are early in the mornings, and I don't have a lot left over after work. Ho hum.

I have been Paleo for five days. So far, so good, though I am a bit tired after workouts. Mentally I am feeling fantastic!

Going to a POSE running clinic on Saturday. Should be interesting.

John Burch 10-05-2009 05:21 PM

Re: Over 50 Crossfitters Sign In
WU sampson stretch pushups pullups GHD situps ait squats

WOD 21 15 9 6 3
rolling jump squat
SDLHP @ 75#

I am pretty sure I did round 3 twice

did some snatch work at 75# and 95#
played around with the battling ropes


Linda Kardos 10-05-2009 07:32 PM

Re: Over 50 Crossfitters Sign In
[B]Day 4[/B] Ab Plank- 2x 2:00 hold = 4:00

[B]Day 5[/B] Ab Plank- 2:33+ 2:27 hold = 5:00

[B][U]Warmup[/U][/B] x3 same

[B]FSQ[/B] all x 3

3 rounds for time
10 KBSN 15#
10 KB 35#
10 burpees

Time: 8:12

Mark Ervi 10-06-2009 05:42 AM

Re: Over 50 Crossfitters Sign In
Bicycled 8 miles

CFWUx3 w/assisted dips and 30 burpees and run 6 minutes on treadmill

Then did 21-18-15-12-9-6-3
Hang power cleans w/70lbs.
Back extensions w/roman chair
My time: 22:10

Diane Dennis 10-06-2009 09:09 AM

Re: Over 50 Crossfitters Sign In
Today - 10/06/09
11AM gym workout with Bill

Run to the gym
Row 500m (felt crummy)
Dumbbell swings

6 Hex-DLs 105#
6 Back Squats 75#
40 Sit-ups
4 Hex-DLs 115#
8 Back Squats 75#
30 Sit-ups
4 Hex-DLs 125#
10 Back Squats 75#
20 Sit-ups
3 Hex-DLs 135#
12 Back Squats 75#
20 Sit-ups
3 Hex-DLs 140#
21 Back Squats 75#
40 Sit-ups

21 jumping pull-ups for the road

Run home

Pat Quigley 10-06-2009 09:32 AM

Re: Over 50 Crossfitters Sign In
Hi gang, I'm taking a short vacation here in Venice Beach. Eating at restaurants, playing with the grandsons, and just doing things different than usual. I could get to like this. Had a great Paleo breakfast yesterday: pan fried grouper and vinigarette salade. The family meals with cousins or my daughter and her family are not so Paleo.

Enjoy the workouts.

Bill Houghton 10-06-2009 04:39 PM

Re: Over 50 Crossfitters Sign In
Sunday: 10-4-09
Power Cleans 65 lbs
Sit ups - Abmat
Back ext - Abmat

15, 12, 9, 6, 3.


Today, 10-6-09
60 pullups/60 bench dips

1st 24 pullups, one band, full pull up and slow down, then jumping the rest.


Deb Weber 10-06-2009 05:49 PM

Re: Over 50 Crossfitters Sign In
5k Run

Warmup (pushups, pullups, squats, situps, back ext)

[B]Back Squat:[/B] 5, 5, 5, 5 - Finished at 135; started too lite. I have a fear of missing a rep for some reason, on squats.

[B]Complete as many rounds as possible in 10 minutes of:[/B]
[B]10 wall ball - 20# (16#)
10 box jumps
10 kettlebell swings - 24kg (16kg) - CF Standard Swing[/B]
4 Rounds + 10 + 10 + 5

Warmup (pushups, pullups, squats, situps, back ext)

deadlift - 225# (155#)
ring dips
10:38 (5 dips, then assisted - toes on box... next time no box, just have to do sets of 5's and less and forget the time, or Ill never get off that darn box:mad:)

Pulled 205# a few times after trying the guy's bar....
Then ran a mile.

Charles Pyke 10-06-2009 06:15 PM

Re: Over 50 Crossfitters Sign In
Whew, I get exhausted just reading everyone's workouts.

Elliptical trainer 12 min
Run 8 min

3 X 10 Alternating reverse crunches + 10 crunches. Plenty.
Press 3 x 10 at 60 lbs
Back Squat 3 x 10 x 75 lbs


Mark Ervi 10-06-2009 07:32 PM

Re: Over 50 Crossfitters Sign In
Just wanted to post a brief note to acknowledge that today was the beginning of my third year doing Crossfit. I wish I could boast of magnificent gains in strengths over the past year, but I cannot. My diet has been off course for the past several months, and I my motivation has waned at times. I still love it. I have learned that I have to allow a little more rest and recovery. I have also learned that at 53 years old it is probably not realistic to think that I am going to make big gains in strength. I know my met-cons could improve considerably if I ate better, but I really enjoy the ice cream, the pasta, the beer, and the fact that doing Crossfit allows me to indulge pretty much as I please and still maintain a weight I can live with (190lbs). Two years ago when I started I was terrified of lifting 50 pounds over head because I have some significant scoliosis and I was weak. Now I regularly throw over 100 pounds over head, and have deadlifted a max rep of 305 with no back issues. Of course I have been very diligent about learning to do these lifts properly. I have been doing Crossfit by myself all this time, which is a big drag. Anyway this is a note to say thanks to everyone that posts here. You are my workout partners, and you keep me motivated.

Saw that you got a little running in today.
I second your comment about Terry being a favorite for the Senior Crossfit Games. I wish I could be there to see him win.

Terry Dickman 10-06-2009 08:45 PM

Re: Over 50 Crossfitters Sign In
Congrats making it to 3 years of Crossfit, thanks for the props too. This thread you started is awesome and I know everyone posting here agrees. The camaraderie in our little thread is the same type of camaraderie you would experience at a Crossfit affiliate. The type of people that Crossfit typically attracts seem to be great people... which is what we have with your thread.

I haven't posted in a while, I am still working out but taking a few days off, spending this last week purging our old house of personal belongings. We finished tonight and me and my wife had a glass of wine and then through the glasses over our shoulders to say goodbye, the bank should be changing the locks out this week.

It will be interesting to see what they do with the games this next year. I actually had the notion of attending a qualifier regardless of the age, I would never expect to get far but now that they will have a Masters division maybe there is a's still a long ways off. I also wonder what the age break will be...I am guessing in the 40's. Well one good thing for me is that the games are held in Aromas which is about an hour from where I live.

Tim Randall 10-06-2009 08:47 PM

Re: Over 50 Crossfitters Sign In
Pretty new to CF and working out (sorry for the long post) THANKS FOR THE GREAT WEBSITE/FORUM AND NEW FRIENDS!

I am started seriously working out back in April, Running for the first time in my life and working to pass the Local Sheriff reserve PAT
I accomplished that on July 9th and the same day I was introduced to Cross-Fit! This got me really revved up as I had lost over 30lbs but was loosing muscle mass and peaked in my running times!-What a waste I was thinking.
Now I am working out 3 on, 1 off with the rest of the gang (pack) and on the rest day learning new exercises and form.
Still running 3-5 times a week and stretching my distance on Saturday's
Last night I reached my PR for two mile run at 8:20/m average pace (including 3/4mi uphill).

Today at Cross-fit gym I did:
WU-row 250, muscle up practice from low rings, 25 air-squats, 50 single unders
WOD-with trainer and 3 others for time: x3
500m row
Waiter walk 75ft-switch hands-50lb db (switched out to 40 after first set)

Cooled down and then set up for for Dead lifts (attempt new PR)
WU-95 x 2
135 x 1
225 x 1
245 x 1
260 x 1 (PR)
265 x 1 (PR)
270 x 1 (PR)

M/57/5-8.5/178 CF and dropping of BF-- BD 9/2/09 Zone diet starting this week!

John Warkala 10-06-2009 09:47 PM

Re: Over 50 Crossfitters Sign In
10/6/09 Still can't believe it's October already.

Row 2500m - 9:52.2
KB Drills

5 rds for time
200 single unders
30 step ups (15" box)
20 KB press (Two 1-pood KBs)
30 Squats


Handstand practice.

Linda Kardos 10-06-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
[B]Day 6 [/B]Ab Plank- 3x 2:00 hold = 6:00

Mark Ervi 10-07-2009 10:09 AM

Re: Over 50 Crossfitters Sign In
Today warmed up with 3 rounds of 15 squats, 15 push-ups, 15 pull-ups.

Did modified "Grace" w/100lbs.
30 C&J for time
My time: 13:04

Charles Pyke 10-07-2009 12:36 PM

Re: Over 50 Crossfitters Sign In
Have to work into the wee hours of the morning tonight, so I only did a light workout today.

Some rowing for warm up.

Then, 2000m row for time. Time 8:09.9 Was targeting a 2:08 pace, but found I could do better.

Back extensions 20, 20, 30 with about a min rest between.

Forgot to mention on yesterday's workout, I also did some deadlifts:

3 x 10 x 135. After the last rep on the third set, I power cleaned the wt and racked it. Just had to do that.

[B]Getting Back in the Groove Broccoli[/B]

Linda Kardos 10-07-2009 02:07 PM

Re: Over 50 Crossfitters Sign In

2 min skip

12 reps of each[LIST][*]neck mobility movements (3 directions)[*]dislocates[*]10# windmills (left then right)[*]PU[*]russian leg thrusts (left then right)[*]SU[*]SQ[/LIST]
Ab plank - 2:00

reps 5-3-1-1-1-1-1-3

21-18-15-12-9-6-3[LIST][*]65# HPCL[*]SU[*]back extension[/LIST][B]Time[/B]: 19:03

(later) Ab planks - 1:00, 1:00, 2:00, 1:00

[B]Day 7 [/B]Ab plank total - 7:00

Deb Weber 10-07-2009 04:31 PM

Re: Over 50 Crossfitters Sign In

row 500
GHD Situps, Back Ext, OHSQ w/dowel, Pullups, Pushups

[B]Matts Birthday Wod
5 rounds for time of:
9 hang squat cleans - 135# (85#)
9 hurdle burpees
9 thrusters - 135# (85#[/B])

35:57 or 35:47 @ 85#

Our affiliate does special wods for birthdays usually with a little more oomph than usual.

Holy moly was this hard for me! Shouldnt have tried the guys weight last nite. I barely got thru this, it took forever, my shrug was shot by round three, and Im sure it was really really ugly. The burpees were a welcome respite.

LOTS of work on technique needed to improve...

John Burch 10-07-2009 05:26 PM

Re: Over 50 Crossfitters Sign In
WU push ups samson stretch GHD situps back extensions and situps
75 pushpress @ 75#
15 box jumps @ 24"
50 pushpress
15 box jump
25 pushpress
15 box jump

front squat
5 @ 95#
5 @ 115#
5 @ 135#
5 @ 145#
F @ 165# unable to clean barbell
5 @ 155#


Mark Ervi 10-08-2009 06:05 AM

Re: Over 50 Crossfitters Sign In
Ran 5K on the road in 27:28
3 miles in 26:35 (mile splits were 8:55, 9:13, 8:27)

Mark Ervi 10-08-2009 06:08 AM

Re: Over 50 Crossfitters Sign In
Lighten up on those weights. You are surpassing my capacity to keep up.

Diane Dennis 10-08-2009 08:08 AM

Re: Over 50 Crossfitters Sign In
Yesterday - 10/07/09
Drove to the North Shore and no one else showed up. Tough to do a group workout with no leader and no group. Drove home and ran the 444 stairs after it got light out. There was a "wind alert" at the time but, fortunately, it was blowing at my back as I ran up the steps. How good is that? :p

Today - 10/08/09
Group workout on the North Shore - The group had its act together today.

50 jumping jacks
50 mountain climbers
20 bulgarians each leg - arms overhead and calf spiked

50 squats
50 bench dips (32/18 - 25/15/10 - 20/10/10/10 - these took me a while)
50 lunge walks

I thought for sure I could do this in under 10 minutes but I had to do many seconds of resting during the dips due to muscle failure :mad:

Post WOD:
25 plyo step-ups

Diane Mahoney 10-08-2009 08:31 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Mark Ervi;676714]Ladies-
Lighten up on those weights. You are surpassing my capacity to keep up.[/QUOTE]


I'm starting to be able to experiment with heavy weights now that I have three months of CrossFit under my belt and I am better on form. Every time is a PR for me since I haven't done these things before.

So yesterday I deadlifted my bodyweight (135-135-140-140-145-145-145) and today I bench pressed 70# (last time was 60#). Might could have gone higher on bench, but I didn't really have a spotter as all the young men were paired up and I was solo. But it wasn't 1RM anyway, and I got a good workout. :)

I am on Day 8 of my Paleo Challenge. Still feeling kind of wiped out in the afternoon. I'm not sure what that's about. Yesterday I am pretty sure it was about a flu shot. In the mornings, I feel REALLY good and I am sleeping great. I was wondering this morning when the heck did I become a morning person?! :ranting2:

We have birthday WOD's too. I am trying to come up with something for mine, which is in 6 months.

Jeff Kilinski 10-08-2009 02:51 PM

Re: Over 50 Crossfitters Sign In
Been off the board for a while. Too many places to post. Here's a recap of this week so far.

Wed, Oct 07

Fran , Rx 8 mins 33 secs, new PR

Tue, Oct 06

Power Snatches on the minute for 15 minutes, up to 115#

Snatch Grip Deadlift 4-4-4-4-4 125 lbs

Mon, Oct 05

Squat Clean 5-5-5-5-5 , 65 scaling to 95#

Back Squat 5x-5 scaling up to 225 new PR

My power output on Fran yesterday was about the same as last but I did it Rx'd so I'm pleased with that. I'm working to get as much prescribed as possible.


John Warkala 10-08-2009 05:19 PM

Re: Over 50 Crossfitters Sign In
Row 2500m - 9:39.0
KB drills

WOD- "Christine"
3 Rds for time
500m Row (1:52.2, 1:56.2, 1:52.1)
12 Bodyweight DL (235)
21 Box jumps (15" box)


Cool down row- 1000m 4:01.7

Per my Dr., I'm not supposed to be doing box jumps and I normally sub step ups for them. BUT, there's a lot of stuff I'm technically not supposed to be doing. So if I'm going to have my hip resurfaced or replaced soon anyway, I figured how much more damage can I actually do ? Decided to give it a shot. Hurts less than heavy squats or 2 pood KB swings (probably banned also if they knew)!

Linda Kardos 10-08-2009 10:10 PM

Re: Over 50 Crossfitters Sign In

(Ab plank 1:00, 1:00) rest x 4

[B][U]Warmup[/U][/B] same as 10-07-09



21-15-9[LIST][*]DL - 125#[*]Ring dips (red band assist)[/LIST][B]Time:[/B] 9:57

(Ab plank 1:00, 1:00) rest x 4
[B]Day 8[/B] Ab plank total - 8:00

Yeah, I gained back 2 of my missing pounds!
:kicking0::broc::broc::broc: (weight gain broccoli)

Bill Houghton 10-09-2009 02:09 PM

Re: Over 50 Crossfitters Sign In
Yesterday Thursday, 10-8-09

20 minutes, 250 M row, 21 SDLHP 95 lbs, 15 pullups (jumping)

4 rounds.

Diane Dennis 10-09-2009 02:29 PM

Re: Over 50 Crossfitters Sign In
Not much time today

Ran to the gym
Rowed 1K - 4:20

Dumbbell swings to loosen things up

Shoulder press:
12 X 45
10 X 50
8 X 55
6 X 60
4 X 65
2 X 70

Ran home

Jeff Kilinski 10-09-2009 04:32 PM

Re: Over 50 Crossfitters Sign In
Warmup 5,4,3,2,1 2x

.5 mile run
40 squats
30 SU
20 Pushup
10 Pullups

Deadlift 5-5-3-3-3


Going to try and recruit the kids for saturday's WOD.

John Burch 10-09-2009 05:54 PM

Re: Over 50 Crossfitters Sign In
WU pullup 2x10 pushup 2x 10 back extension 2x15
knees to elbow 10 squat 2x15

5x115# x 3

WOD AMRAP in 20:
10 KB thrusters @ 70#
10 knees to elbow from rings
9 rounds

Bill Houghton 10-09-2009 08:37 PM

Re: Over 50 Crossfitters Sign In
Run 5 K

I have made HUGE progress this last two weekw with my leg/knee issue thanks to Kelly Starrett. Did a (approx) 3 mile run tonight - ran for 38:41. Not an impressive time, but considering I haven't run in almost a year (except for a couple of rare days and the last two weeks) I am totally satisfied. Read the quote the other day "Today I will do what you won't so that tomorrow I will do what you can't." That quote kept running through my head when I was running.

Mark Ervi 10-09-2009 08:50 PM

Re: Over 50 Crossfitters Sign In
Warmed up w/ 5mile bicycle ride, 15 squats, 15 push-ups, 15 sit-ups

Then did
6 sets of 5 push press w/90lbs.
3 sets of 10 SDLHP w/90lbs.
3 sets of 10 power cleans w/90lbs.
3 sets of 10 thrusters w/20lb. dumbells

John Burch 10-10-2009 09:03 AM

Re: Over 50 Crossfitters Sign In
not much of a warm up today
we went right into Deadlift working on form with PVC
5 rounds
10 DL @ 185#
15 KB swings @ 35#
clock was not running we were working on DL form


Diane Mahoney 10-10-2009 09:11 AM

Re: Over 50 Crossfitters Sign In
Who is Kelly Starrett?

Our Saturday workouts are at the park. Um, it's 18 and snowing. :ranting2: I did this in my livingroom in 38:59. I did intervals on the treadmill for the run, and that part took 23:00. Felt good. I am on Day 10 of my Paleo Challenge and my energy levels are beginning to stabilize.

[quote]October 9th, 2009
***PVC 2.5 Mile***
For Time:
Run 2.5 Miles with a PVC bar
During the 2.5 Miles
100 OHS
100 Push-Press
100 High/Outside
100 Front Squats
Break it up any way you want — 25 reps at each corner, 10 reps 10 times, whatever.[/quote]

Linda Kardos 10-10-2009 11:40 AM

Re: Over 50 Crossfitters Sign In
[B]Day 9[/B] Ab Planks - 1:00, 1:30, 1:30, 2:30, 1:30, 1:00 = 9:00

Linda Kardos 10-10-2009 12:40 PM

Re: Over 50 Crossfitters Sign In
Diane Mahoney - Who is Kelly Starrett?

[QUOTE]Starrett is a Doctor of Physical Therapy and the owner of San Francisco CrossFit.[/QUOTE]


Tim Randall 10-10-2009 03:10 PM

Re: Over 50 Crossfitters Sign In

Good work! I have only been CFing for a couple of months and I am truly inspired by your posts and the posts of others over 50. I am relentless in improving my conditioning (and having trouble) giving myself enought rest time!
I had never worked out since playing hockey in Highschool way back in the 60-s Making a firm decision in April to make a dramatic lifestyle change has been really a turning point, FINDING CF has been awesome!!!
At 57 I feel great, looking forward to inspiring others to make a similiar decision! Great to be Here and on the BrandX page

Chaplain Tim
57/5-8.5/175 (down from 210 in Jan 09 CF-DOB 09/02/09

Linda Kardos 10-10-2009 11:13 PM

Re: Over 50 Crossfitters Sign In
[B]Day 10[/B] Ab Planks - 1:00, [B]4:00 PR[/B], 1:00, 2:00, 2:00 = 10:00

Pat Quigley 10-11-2009 02:54 PM

Re: Over 50 Crossfitters Sign In
good to be back. Since my short vacation to LaLa land, I returned with an infected gum that required some minor surgery. Painkillers and crossfit do not mix.:( Then some kinds intestinal things. Finally today was feeling ok to go back to the gym.

Fran: 21-15-9 rep of 95# thrusters and pull ups. These thrusters were more like push presses for me. Finished in 6:05.

Still in PT so I can bring up the form problems with thrusters in the next session.

I ran across a few more crossfitters at my gym today. Anyone hear of crossfit clubs operating in globos? Two of the three recent acquaintances doing crossfit were level 1 certified and going to ASU for a degree in exericise science.

Linda Kardos 10-11-2009 10:05 PM

Re: Over 50 Crossfitters Sign In
Hi Pat - Welcome back. Dang nice Fran time considering!

[B]Ab Planks[/B] Day 11: 6x (1:00 hold, 0:30 rest) then later 5x (1:00 hold, 0:30 rest) = 11 minutes

[B][U]Warmup[/U][/B] - same as previous

[B]DL [/B]- all 5 reps
75 OHS - 45#
Time: 8:29
(Did this one once before over a year ago. I'm sure it wasn't under 10 minutes)

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