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Wednesday night has a dispute with an avacodo pit that didn't want to be removed. The pit won and I cut my hand at the base of the first finger. I thought that it would be healed enough to work out but it opened today when I was doing some pull ups in warm up. This eliminated Fran and the DL WOD from the main site.
did some bench presses and over head presses. P/T for the shoulder impingment is coming along well. Hadn't done any weighted presses since starting therapy. Bench press: 10 X 95, 10 X 135, 10 X 185, 5 X 225. Over Head Press: 10 X 95, 3 X 135, 1 X 185 (f), 3 X 155, 3 X 165. Tomorrow maybe I'll do some back squat work. |
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Dead Lift
10x45, 10x95, 10x115, 5x135, 3x155, 1x185, 1x205, 225 fail I was disappointed that I didn't beat my PR. I was also little dizzy after the heavier lifts. Does any one get a little dizzy? |
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Jay yes sometimes I do get dizzy doing DL work one time I almost passed out, felt like I was going down anyway
no WU late to the box WOD 21 135# DL 21 135# Hang Clean 21 135# push jerk 15 135# DL 15 135# Hang clean 15 95# push jerk had to drop some wieght I could not cut the mustard 9 135# DL 9 135# Hang clean 9 95# push jerk m/55/180# |
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Respirator on
1320 meters stairmaster level 9 50 jumping jacks 30 squats 500 single unders Respirator off Going to try for some deadlifts today to help out the hamstring. Difficult to get full hip extension in the bottom position yet. 10 reps #135 10 reps #155 10 reps #185 5 reps #215 Wife just called and told me she locked her keys in the car, so this workout will be completed later. Just as well, Can feel the injury light off soon as the weight comes off the floor... |
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Only got in two workouts last week in NJ, plan on starting MEBB next week.
11-20-09 Annie - 8:24 Double unders getting much better, can actually string 20+ together now. |
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[QUOTE=Jay Szerencsy;699558]Dead Lift
10x45, 10x95, 10x115, 5x135, 3x155, 1x185, 1x205, 225 fail I was disappointed that I didn't beat my PR. I was also little dizzy after the heavier lifts. Does any one get a little dizzy?[/QUOTE] Squats too. Sometimes stars. Anytime the blood flow from your head goes to your legs and the pressure in your head goes down, your eyes are the first to get effected. Charlie can comment on this too but back in the day flying, if you didn't "jump on your g's", you could get tunnel vision. The minute you gave it a little grunt (to put pressure back in your head) your vision would restore (if you weren't too far gone by that time). Took the last couple of days off. Part schedule, part just plain rest. Jeff |
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Jay - I don't get dizzy but I do see stars.
Rest day today, thank goodness. Still have DOMS from the back squats. |
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Today I discovered that the knurl on a barbell is a handy way to remove skin tags (wow, a positive of the sloppy clean - realized post-WOD, that annoying little thing on my neck is gone!)
[B]Jay,[/B] my husband says Im perpetually dizzy.:rofl: [B]Linda[/B] beautiful job! Nice work - keep posting, reminds me that I have to prax more. Thanks, [B]Diane![/B] [B]11_19_09[/B] Strength: thrusters 3,3,3,3,3 55/75/85/90/100(1) [I]Idve gotten the 100s if my husband wasnt spotting, with this look on his face: :eek: hahahahahaha. He's supportive, but doesn't watch very often.... pbly a good thing b/c when he's around he usually makes me laugh! :)[/I] [B]11_20_09[/B] Warmup: Row 500 (1:56), pushups, back ext, squats etc. [B]WOD[/B] For Time: 21-18-15-12-9-6-3 pull-ups push-ups squats Rx: 15:18 (still a slowpoke :shrug:) Post-wod: negatives, negatives in the corner (wide), 20# DB Rows (15 each side), 45# DB Rows (10 each side). Is there some secret to getting better at pullups??? Bodyweight workouts make me sorer than the weights! [B]11_21_09[/B] Warmup: pushups, back ext, squats, situps [B]WOD[/B] 21 - 15 - 9 squat cleans - 135# (85#) handstand push-ups Rx 85#: 13:xx? I forget now. This was tough at the end of the week. Sheesh!! Rest day tomorrow! |
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CFC WU
WOD Fran 6:43 thrusters done @ 65# should have been done @ 95# easy to back off when i starting thinking about the WOD to long m/55/180 |
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[B]Jay[/B]- I look at getting dizzy as a cost savings. I used to pay good money to get "dizzy" !
11/20/09- Rest Day 11/21/09 Row 4000m - 16:11.0 KB Drills Ring Drills and practice WOD "Modified" J.T. 21-15-9 Press (95#) Dips Push Ups 13:53 |
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I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. Because of some significant scoliosis, it is exactly the kind of injury that I thought I would get from doing Crossfit when I started two years ago. However I have had a wonderful experience of having almost no problems with my back for two years of doing Crossfit. I am convinced that all the great core work has benefitted me greatly. So, I am going to assume that I have just strained something, and will recover with rest, and be back at the workouts in a week. I am sure that I will try to run again even sooner. But for now even walking is a pain.
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[QUOTE=Mark Ervi;699836]I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. [/QUOTE]
Hope it gets better quick Mark. I injured my back a few months ago deadlifting. Could hardly walk for 2 days, but after a week of rest I was amazed how fast I recovered. Went right back to working out and felt fine. I really think the speedy recovery has to do with just being in shape and lots of fish oil :) 11/21/09 For Time 21-15-9 Front Sqauts 135 lbs Ring Dips then 400m run Time - 9:59 |
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[B]Mark:[/B] Back injuries always suck, hope to see you back at it soon!
400 meters stairmaster level 10 50 jumping jacks 30 squats 150 single unders For time: 21 HSPU (smith machine at chin height) 400 meters stairmaster level 10 21 pull ups w/#40 vest 15 HSPU 400 meters stairmaster level 10 15 pull ups w/#40 vest 9 HSPU 400 meters stairmaster level 10 9 pull ups w/#40 vest 14:21 |
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Doing any physical therapy Mark? I've been in and out for 2+ months. I give them limits I'm working on or exercises that are hindered by joint movement and they work on it with me.
After regular warm up, I did some skill work on back squat: 5 X 5 X 225 box squats. Did the 091121 work out: 21 HSPU (feet on wall, body at angle), 400 m. run (5.1 speed on treadmill), 21 weighted pull ups (35 lb dumbbell), 15 HSPU, 400 run, 15 weighted pull ups, 9 HSPU, 400 m run, and 9 weighted pull ups. 16:44. I do these HSPU facing the opposite way that the rest of you are probably facing a wall for support. I have trouble getting on my hands being blinded to the wall I am supposed to use for support behind me. Just signed up for a Level 1 certification for March in San Diego. |
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Mark, take care of yourself!
Gee everyone seems to be having a touch of bad luck. I shouldn't be complaining about my nagging "tennis elbow" (keeping it in check with low reps and good warmups). Thanks for the shout-out Deb. I found something that is working for me. FWIW - The best way to get better at PLUs is to just keep at it. I used bands a lot until I could kip even though I was able to do strict PLUs. ----------------------------------------- [B]11/21/09[/B] [B]Warmup[/B] - same + PLU practise (my kips suck) [B]SN[/B] 35#x3 hang 45x3 55x1x5 [B]C&J[/B] 55#x1 65x1 70x1x5 [B]BSQ[/B] 70#x3 95x3 115x2 125x1 130x1 135x1 140x1 * Really happy with those squats - the most I've felt confident to do without a spot or racks since moving here. [U]3 sets of[/U]: 10 each side x BB lunge - 35# (bar racked, OH, racked) 15 HLR |
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Team workout this morning,
In teams of 2, with only 1 team member working at a time, complete the following in any order desired. -100 Box Jumps (24"/20") -100 KB Swings (#35/#25) -100 Jumping Pullups -100 Walking Lunges -100 Knees to Elbows -100 Push Press (#45/#35) -100 Hose Waves -100 Wall balls (#20/#14) -100 Burpees -100 Double Unders I didn't catch our time, really didn't matter. It was a beee..ach. |
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[QUOTE=Jeff Kilinski;699947]Team workout this morning,
In teams of 2, with only 1 team member working at a time, complete the following in any order desired. -100 Box Jumps (24"/20") -100 KB Swings (#35/#25) -100 Jumping Pullups -100 Walking Lunges -100 Knees to Elbows -100 Push Press (#45/#35) -100 Hose Waves -100 Wall balls (#20/#14) -100 Burpees -100 Double Unders I didn't catch our time, really didn't matter. It was a beee..ach.[/QUOTE] That's a helluva WOD. I have done two new PR's this week: 140 in the press and 200 in the front squat. Took a few days off last weekend and noticed a) my body wasn't really sore for the first time in weeks and b) my strength went up. I'm sure this is typical. Dunno about all of you, but at my age, I think a little extra rest (versus CF protocol) now and then is a good thing! |
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11/22/09
Row 2500m - 9:38.0 Ring drills & practice WOD 1 "Helen" Run 400m (Sub 40 steps ups to 15" box- Time equivalent) 21 KB swings- 1.5 pood 12 pull ups 11:32 - [B][COLOR="DarkRed"]PR[/COLOR][/B] by almost 5 minutes ! Strange stuff this Crossfit. I had been feeling tired and "slumpy" and was wondering if I was even improving at all and suddenly I pull a 5 minute PR out of my....hat. Even my warm up row today was faster than usual. So, tired but still feeling pretty good...... WOD 2 "Annie" 50-40-30-20-10 Double unders (Subbed single unders 5:1) Sit ups 12:29 Gotta take advantage of the good days ! |
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Respirator on
800 meters stairmaster level 10 100 single unders 50 jumping jacks 100 single unders 30 squats 100 single unders Respirator off Turnouts, helmet, boots in sand 60 yard run, 80 yards around cones, 60 yards backwards, 60 yard run. 1:32 1:28 1:24 1:26 1:24 1:25 1:26 1:25 1:28 1:27 Rest untimed, long enough to get breathing back to normal. Real mental battle today. |
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11-22-09
[B]Mark[/B] - Get better. I'm pretty sure the best advise is to remain as active as you can...and be patient with it. Best wishes. WU: 5-5-5 #95 DL 5-5-5 Ring dips 10-10-10 pullups 5-5-5 #40 KB Goblet squats 5-5-5 #20 wallball shots 50-50-50 SU WOD: Every few months the C2 folks send me a nice little newsletter. They had a couple of Crossfit workouts inside this month. I took this WO and mod'd it a bit. row 250m, 10BW squats/10 pushups/10 ABMAT butterfly situps row 500m, 20BW squats/20 pushups/20 ABMAT butterfly situps row 750m, 30BW squats/30 pushups/30 ABMAT butterfly situps row 1000m, 40BW squats/40 pushups/40 ABMAT butterfly situps 27:03.7 |
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[B]11/22/09[/B]
[B]PLU[/B] practise with red band [B]Warmup[/B] - same [B]SN[/B] 35#x3 hang 50x1x2 55x1x2 60x1x2 [B]C&J[/B] 65#x1x2 70x1x2 75x1x2 [B]FSQ[/B] 95#x1 105x1 115x1 (incomplete ROM) 105x1 [B]WOD[/B] - 4 RFT[LIST][*]10m low side shuffle x 4[*]10 crosschops each side - 20#DB[/LIST]4:46 |
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Today - 11/23/09
6AM workout in Patricks's garage 30 "Bears" (45#) 12:00 - 60 overheads was tough for me max rep pushups in 3 min: 56 [B]Mark[/B] - Hope your injury is minor and you'll be feeling good soon!! |
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Sunday, not really a rest day. More of "lets escape to the gym" day. Turned into a real workout.
Back Squat, 5x-5, 135, 185, 185, 185, 185 Shoulder press, 5x-5, 65, 85, 85, 85, 85 Made this one up on the fly, for time 400m Farmers walk, 70# 15 pull ups 15 push ups 400m Farmers walk 70# 12 pull ups 12 push ups 400m Farmers walk 70 # 9 pull ups 9 push ups 17:54 Jeff |
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CFC WU
Push Jerk work 95# up to 135# WOD AMRAP 20: 6 burpees 8 squat clean @ 95# 10 ring dip 6 rounds m/55/180 CrossFitChesterton |
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did the main site work out. AMRAP in 20 minutes: 25 burpees, 15 body weight back squats. Worked with 235 lbs squats. Completed 3 rounds and 6 burpees.
This was a gasser. Worked most of the sets in groups of 5 for the burpees and 10 on the squats. |
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[U]11-23-09[/U]
[B]M.E. Back Squats 3-3-3-1-1-1[/B] 275-275-275-285-295-305(f) [B]12 Min AMRAP[/B] 5-45lb dumbell push press 10-pull ups 15- double unders 8 full rounds,5 db pp, 10 pullups |
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[B]11.23.2009-Monday[/B]
Warmup: Row 500, pushups, back ext, situps, squats. [B]WOD[/B] 10 rounds for time of: 10 thrusters - 95# (65#) 10 knees to elbows 21:07 65#. :( Speed OR a good rep. Pullup challenge (I should've done this first). Still only 3-4 - not worth working on - shot after all the k2es and hands shot from Friday. Extremely disappointing! |
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respirator on
800 meters stairmaster level 10 150 single unders 50 jumping jacks 150 single unders 30 squats 150 single unders respirator off 4 rounds 10 burpees 10 #95 full squat clean 10 ring dips 10 knees to elbows 10 back extensions on stability ball 19 min. Sloooow today. Will do better tomorrow. |
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CFC WU
WOD 8 rounds 10 35# KB swings 10 knees to elbow 7:27 post WOD row 100m x4 :30 rest between rounds m/55/180 CrossFitChesterton |
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Mark - hope you're feeling better.
11/23/09 It was my 61st birthday. I can't believe how old I am. I certainly don't feel like it. I am sure it's this Crossfit stuff for sure. The positive effect is mental as well as physical. To celebrate my birthday, as per my request the 6 AM session did Filthy Fiftys. I scaled with step ups and jumping pull ups and 45lb thrusters instead of wall ball 33:48. It was a great way to start the day. I hope to do the 50's every year on my birthday. 11/24/09 Power cleans 10x45, 6x65, 3x95, 3x115, 2x125 |
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[B]11.24.2009-Tuesday[/B]
Warmup: Situps, Back Ext, Squats, Dislocates, Pushups. [B]WOD:[/B] For Time: 500 meter Row 21 overhead squats - 95# (65#) 21 box jumps 500 meter row 15 overhead squats 15 box jumps 500 meter row 9 overhead squats 9 box jumps 500 meter row 19:32? or... 19 something. 65#, 20" box. Wasted a lot of time getting feet in & out of rower. Upper body is no longer a prob w/the OHS...legs were very sore today, struggled w/ROM. But w/more prax my OHS will be passable! New box in the gym tonite - thing must be three feet tall. :) |
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Today's WOD
3 Rounds for time 5 Burpees 10 DB Clean and Press #20 20 DB SDHP #20 40 Squats (air) time 8:28, one of my better efforts Also did 4 rounds Tabata push ups and 8 rounds Tabata sit ups. HAPPY THANKSGIVING TO ALL ENJOY YOUR WODS AND TURKEY!! |
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Mon, Rest
Tues, CDLs (Clean Dead Lifts)5x-5, Did all of these at 135 to work on form Tues, 15-12-9 95# Power Snatch 21-15-9 pull ups, 7:24 You all see Robbwolf dot com? Lots of drama this weekend at the Black Box. How many here Paleo? I gave Zone a shot and finally had my wife buy in but to get the carb count right I was eating a bucket of brocolli. Paleo, except for the NO diary, grains, etc, seems a bit easier. I don't need to loose weight (done that already) just really want to using the right fuel. Recovery a big issue nowadays. Jeff |
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Today - 11/25/09
workout with husband in Patrick's garage WU: shoulder pass-throughs, jumping jacks, dynamax DLs, dynamax high-pulls WOD: 7X 7 dynamax (12#) squat cleans 7 dynamax burpees 11:41 Post WOD: alternating with my husband: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-21 KB swings combined the last 6-5-4-3-2-1 into 21 in order to save time because I had a pressing appointment and had to run. Happy Thanksgiving everyone!! |
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My back is feeling a little better. I did 110 squats and 65 push-ups yesterday without creating any new discomfort.
Felt Good enough for a run today. I ran 5K on the road in 26:42. Mile splits were 8:36, 8:46, 8:26 I have strained a nerve or tendon or something weird in my right arm. Certain simple movements can generate sharp, sharp pain down about half the length of my forearm. Other movements create no problem at all. So I am going to be keeping any arm weight work light for awhile. Had something like this come up once from doing a bunch of pull-ups. I just lived with it for weeks and it finally went away. |
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Jay-
Congrats on the 61st birthday. You were bold to do the 50's. Way to knock them out. |
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Happy birthday Jay. You made it!
Did the Deadlift workout skipped last week: 1111111 Usual warm up. Then 5 X225, 3 X 315. Then for the main set: 365, 405, 445, 470 (f), 455 (f), 405, 405. Last PR was 465. Lots to do today. I'm cooking tomorrow for wife, 2 daughters, son in law, 2 grandsons, brother and his wife, nephew, and niece. Tomorrow is my 40th wedding anniversary. I'm feeling really blessed with good fortune.:kicking0::kicking0::kicking0::kicking0: Have a great day tomorrow gang. |
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64 years old and pulling 465....very impressive!! Nice work. Some good stuff going on in this thread!
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[B]1.25.2009-Wednesday-[/B]
Warmup (usual, row situps squats back ext) [B]Complete as many rounds as possible in 20 minutes of: 25 burpees 15 deadlifts - 185# (135#)[/B] 5 rounds + 13 burpees (135#) That's great [B]Mark[/B]! I had a forearm issue like that, had to train with weird grips that didn't hurt it; it just went away after a while. [B]Pat,[/B] gotta love a man who can cook!!! :D [B]Jeff, [/B] I did Zone and am now Paleo. [B]Happy Thanksgiving all![/B] |
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Mark hope your up to full speed soon
Jeff I want to work into the zone, CFC WU WOD Fight gone bad T 224 m/55/180 |
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