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Tim Randall 11-22-2010 09:03 PM

Re: Over 50 Crossfitters Sign In
 
Pat,

I have to be careful for what I wish for (was talking about needing added ventilation in the garage at the Vacation home) got a tree into the roof! Was talking about needing to do more mobility exercises for the arms/shoulders (it started snowing)

Tim

John Burch 11-23-2010 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Welcome aboard Cliff Good looking total Numbers
WU 3 rounds Cindy
WOD
AMRAP 10:00
5 Back Squat @ 95
10 PushPress @ 95
8 Rounds

Post
3x20 Ab Mat situps
2x15 K2E
2x25 GHD back extensions
3x10 reverse hypers @50
3 10' L sit rope climb

m/56/185 CrossFitChesterton

Deb Weber 11-23-2010 06:35 PM

Re: Over 50 Crossfitters Sign In
 
Wow!!!! NICE DL PR [B]John B[/B].... been watching the [B]Claw's[/B] OHS work, nice - time to put that into practice myself - will pbly scale down Friday's WOD so I can get as low as I was in that snatch WOD...rather do it right than fast. High-five on the squats Tim....Hi Cliff!!! Where are Jeff & Bill?

[B]11.23.2010-Tuesday[/B]
Kind of a crappy day, no sleep last nite, slow week.

Warmup: Burpees, squats, shoulder mobility & stretch

[B][U]Strength: FS[/U][/B]
5x45
5x55
3x65
5x75
3x85
1x95 (10) again, rack/wrists, not so much legs.

[B]WOD:[/B]
For time:
buy-in: 1000 meter row
3 rounds of: 20 wall balls, 20 box jumps - 24" (20")
cash-out: 50 hand-release push-ups
[B]17:04 rx [/B]20# ball, all plank pushups (still tough, gotta remember to do this military style for a change...)

Jim Cordes 11-24-2010 01:14 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the kind words Deb and Tim!

11/24 WOD

Find your 1RM Clean and Jerk

135-155f-155-165f
It took me three or four tries to get 155 pounds up, but I did. 165 pounds, on the other hand, wasn't going anywhere. I never generated anywhere near enough speed to even attempt racking.

Followed by:
200 Double Unders for Time
Every Minute on the Minute stop and do 3 pull ups.

14:34. This morning's WOD was one of the worst I’ve ever done. It was horrible. I started out okay, but my jump rope broke about 15 double unders in. I spent the next couple minutes selecting an alternative jump rope, including sizing it, and by the time I got it sized right, it was twisting and getting tangled. It probably took me three or four minutes to get to three or four double unders. I changed to a third jump rope, which also didn't go so well. Frankly, at this point I was getting frustrated and thinking seriously about quitting. Fortunately, Augie was there to give a couple pieces of useful information. First, he thought the jump rope was too short, which it was, and which I probably would have figured out had I been thinking clearly. Augie also told me to jump higher to avoid misses, which also helped. In the end, it took me over 14 minutes to complete the workout. Everyone else was finished somewhere around four or five minutes. So, I was 10 minutes slower than the next slowest time. This was miserable. I am proud that I finished it, because I was tempted to quit many times, and even told Baker I was going to transition to single jump ropes, but in the end I finished it.

The Claw

Pat Quigley 11-24-2010 03:36 PM

Re: Over 50 Crossfitters Sign In
 
JC, love the persistence.

Mobility WOD.

Wendler Wave 1 Round 3. Seems like yesterday that I started the Wendler system. Today is Bench Press. This exercise is much easier since I watched Coach Rip's videos.
5X160, 5X 185, 5X 210 (12R). The mobility WOD fit perfectly for this day.

"Jackie" : 1K row, 45#thruster for 50R, and 30 Pull ups. 9:30. Did this at my globo. Some guy gets on the rower next to me about the same time I start. I finish leave and run to a bench to pull a bar off. Turn my head and the rower is now reaching for a bar. We both say "Jackie" at the same time. Small world.

Going to Tribal Fitness tomorrow for a special holiday workout. We'll be doing "Murph". I'll probably do rowing Murph rather than run----the coach would miss his dinner if he had to wait for me to finish each mile.:rolleyes:

Have a great holiday everyone. Thanksgiving is also my wedding anniversary (thank goodness I was forward thinking enough to protect my marriage from my faulty memory!). This is 41st. and going strong.

Cliff Miller 11-24-2010 07:58 PM

Re: Over 50 Crossfitters Sign In
 
started out today with 5-5-5 front squat

175-185-195

then for time

12-9-6

body weight dead lift 240
box jump 30"

4:31

feel surprisingly good an hour later

John Burch 11-25-2010 07:12 AM

Re: Over 50 Crossfitters Sign In
 
Happy Thanksgiving to everyone, Pat Happy 41st
11/24
WU
2x10 lunge
2x25 GHD backext
2x15 air squat

Back Squat wu 6x135
3@185
3@205
3@225
1@245
1@265
1@285

WOD
30 SDHP @75
25 situps
20 SDHP
50 situps
10 SDHP
75 situps
10:34
The last set of 75 situps was a Bee otch

m/56/185 CrossFitChesterton

Deb Weber 11-26-2010 11:33 AM

Re: Over 50 Crossfitters Sign In
 
[B]11.26.2010-Friday[/B]
Fighting off a cold....mostly just fatigued.

Warmup: Run 400, squats, lunges, et al. shoulder stuff, mobility & stretch

[B][U]Strength: DL[/U][/B]
5x95#
5x115#
3x125#
5x170#
3x190#
1x215# (10) Can do more, left it at that b/c of cold.

RDL 3x10@115#
Lunge 3x20@40#
BF situp 100

Im thinking my 5/3/1 excel worksheet is not right. Does it matter what weight we work at if we're still comparing rep maxes? And is that formula in the book really correct? (reps x weight x .0333 + weight = 1rm). That would put my 1RM at 286.59 - and that can't be right!
I need a sandbag or bigger dumbbells. or add the vest next time for lunges.

John Burch 11-26-2010 11:51 AM

Re: Over 50 Crossfitters Sign In
 
WU
stretch
back extensions
K2E
pushups
reverse hypers
pushups

Team WOD 2 man teams Bill and I were a team Bill is over 50 also we finished 3rd out of seven
AMRAP 8:00
5 275# DL
Bear Crawl 35' to pullup bar
max rep pullups
Bear Crawl back

so one man is doing pullups and the other man is on the pullup bar
another
m/56/185 CrossFitChesterton

Pat Quigley 11-26-2010 05:58 PM

Re: Over 50 Crossfitters Sign In
 
great work Deb. As for the formula for computing max. lifts for Wendler . I just used the last Crossfit Total for 3 of the lifts and then what I thought was my max bench. Then I took 90% of those weights as the starting place. I am on the third round of Wendler and I believe that the bench was an underestimate so I added 10 lbs to the send round instead of 5.

Took yesterday off. One elbow is aching and I want to fix this without interrupting the Wendler work. It mostly aches on pullups. So for the time being I will continue to do the work the Kelly S would recommend for it and do assisted pull ups. "Rest" is a four letter word.!

Today, did Mobility WOD for back, psoas, and lower leg.

Wendler Wave 1, Round 3 for DL (65%, 75%, and 85%):5X 285,5X330,5X375.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups(toes on box)

completed in 5:29.

I guess that sometime "constantly varied" produces some strange combinations. This was allot of deadlifts!

Bill Hoogsteden 11-26-2010 06:00 PM

Re: Over 50 Crossfitters Sign In
 
I can't believe that I haven't posted for much of November!

[B]WU:[/B]
run 400m
50ft walking lunges
50ft hip grabs
50ft toy soldier/frankenstien walks
50ft bear walks
5 inch worms (2 push ups)

[B]WOD:[/B]
"Jackie"
50 reps of 45# Thrusters
30 Blue band assisted pull ups [I](Darn right elbow hurts!!:ranting2:)[/I]
1000m row

12:07

26 Burpees (Yay! Burpees!) as today's part of our Burpee (Yay! Burpees!) Challenge plus 9 for being 3 minutes late to class.

[I]Good after Thanksgiving workout! Needed it after last night's bad news. My sister-in-law's ex passed away yesterday of a heart attack/congestive heart failure. The next few days are going to be interesting.[/I]

Pat Quigley 11-26-2010 07:39 PM

Re: Over 50 Crossfitters Sign In
 
I found this interesting and somewhat reassuring..

[url]http://www.nytimes.com/2010/11/28/magazine/28athletes-t.html?_r=1&ref=health(wfs[/url])

Pat Quigley 11-27-2010 11:23 AM

Re: Over 50 Crossfitters Sign In
 
Wendler Wave 1, round 3, OHP: 5X120, 5X135,5X155

Workout w. Tribal Fitness: planche mobility , planche push up progress, parallette L sits, band assisted planche on box, trap pull ups, ring holds in upright, ring move to planche w. feet on box, planche attempts on parrallettes. This was hard work. I can see how all the "hollow rock" work is so important to these gymnastic moves.

John Burch 11-27-2010 12:24 PM

Re: Over 50 Crossfitters Sign In
 
Good to hear from you William

WU
Stretch
air squats
pullups
pushups
Backextensions
K2E
AB mat situps

WOD
row 2000m
rest as needed
1000m row
500m row

Kevin and I did 45# KB swings between rows
Post
ring dips 4x10
parallette, pushups, shoot legs through to dips and back again
2x10
and 5

m/56/185 CrossFitChesterton

John Jaeckel 11-27-2010 03:02 PM

Re: Over 50 Crossfitters Sign In
 
Hope everyone had a safe and happy Thanksgiving. I didn't overdo it on the food and haven't had a drop of alcohol in 7 months. So I'm feeling unusually healthy and whole for the holidays!

[B]11.24.10[/B]

Tabata (8x :20/:10)
Squats
Sit-ups
Pushups


[B]11.25.10[/B]

Off


[B]11.26.10[/B]

Warmup
10 OHS w/ Oly Bar
Stretch
10 OHS w/ Oly bar

WOD
Run 1/4 mile
Row 500m
Run 1/2 mile
Row 250m
12:40


[B]11.27.10[/B]

Warmup
500m Row
Stretch

Strength/WOD
DL
3x225
3x255
3x285
2x305
2x315
1x335

Cashout
20 alternating arm k-bell swings 36 lb.

Deb Weber 11-27-2010 03:54 PM

Re: Over 50 Crossfitters Sign In
 
[B]11.27.2010-Saturday[/B]

9-10:15 am - Flexibility Training (ahh, needed that badly)

Warmup: Run 400, squat et al shoulder mobility & stretch
[B]Strength: Press (deload)[/B]
5x30, 5x40, 5x50

Backsquat, worked up to a quick few sets at 125# before having to run out just to stretch out

Tonite
[B]WOD (home):[/B]
Warmup: Run 400, squats etc (its freezing here!!! snow flurries all weekend)
For time:
30 snatch grip deadlifts - 135# (95#)
100 kettlebell swings - 24kg (16kg)
30 sumo deadlifts - 135# (95#)

[B]9:50[/B] included a lot of kb breaks to get feeling back in my frozen fingers!!! DLs no problem. I was supposed to do 100 wallballs after this, but I dont have a wallball at home; my shoulders are sore anyway. So much worse in the winter, recovery & soreness in general.:mad: Gonna move bench press to every other week or once in a blue moon. Gotta start doing back work & shoulder prehab again I think.

Jim Cordes 11-27-2010 04:56 PM

Re: Over 50 Crossfitters Sign In
 
11/27 WOD (@ SBAC)

Bench Press
3-3-3-3-3

135-155-165-175-185f(1 rep only).
Don't get to bench press very often. 185# is my one-rep max back from 1991. Got one rep at 185# again, [B][I]tying my 1RM PR, 19 years later![/I][/B] Not sure if I could have got the 2nd one up. Asked some muscle-head in the club to "spot me only if I need it, and I'll tell you if I need it; if I tell you, take a lot of weight and help me re-rack it, I don't want to do any assisted reps." So of course, I start to struggle on 2nd rep and he takes about 10# off without my asking. Thanks for ruining my 3-rep max effort. :ranting2: (In any event, I don't think the 3rd rep would have gone up.)

"Jackie"
1000 meter row
45# Thrusters, 50 reps
30 Pull Ups

~11:15 as Rx'd. Timekeeping fail, but I'm within about 10 seconds. Rowing split good, about 4:05. Lost time on thrusters -- the way to make up time on this is simply to rest less, including particularly setting the bar down less. At 45#, I should be able to rest with bar racked or extended overhead. Pull ups OK, still down to 2 or 3 reps between rest towards end.

The Claw

Jim Colby 11-27-2010 08:52 PM

Re: Over 50 Crossfitters Sign In
 
Sorry to hear the news William and careful with the elbow. Great article to post Pat. I hear you Deb about working out in the cold. It was 37 degrees in my garage tonight. Working out in tough conditions will make you mentally much stronger (I will post my tough mudder race summary shortly as this is relevant) so look at it as an opportunity. You're doing great work despite the conditions. Congrats on the bench press Jim! John, seven months without alcohol is quite a feat! I doubt I could do that.

[U][B]November 26[/B][/U]
10 minutes of jump roping
3 x 15 sit ups, 10 push ups, 5 DH pull ups, 15 squats
10 minutes of dynamic stretching and calf and hip mobility drills
Back squats: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 5x270#
Shoulder press: 10x45#, 5x80#, 5x115#, 3x130#, 3x145#
Stretched for 5 minutes

[U][B]November 27[/B][/U]
[U]Warm-Up[/U]
10 minutes of jump roping
10 minutes of calisthenics (3 x 10 push-ups, 5 DH pull-ups, 12 v-Ups, 15 squats, 10 55# kettle bell swings)
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
[B]Helen[/B]
Three rounds for time:
Run 400 meters (up and down a hill in the dark in front of my house)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
[B]9:28 (PR by 24 secs.)[/B]
[U]Warm-Down[/U]
10 minutes of stretching and calf/hip mobilty work.

Tim Randall 11-27-2010 09:47 PM

Re: Over 50 Crossfitters Sign In
 
Trusting everyone had a great Thanksgiving! Haven't posted in a while so just wanted to say that I am truly THANKFUL for all of you and blessed to have been afforded the opportunity to workout with you all (even if only in spirit) over the internet!

William sorry to here of your loss, my condolences and prayers for you and the family.

[B]Finished up the BS Challenge on Wednesday and was excited to be able to do my Starting 5RM weight of 170lbs :D20REPS:D and do the work uninterupted in 1:27 and not compromise form[/B]:p Rested and stretched and than did:
"Jackie"--(pack scaling) still battling with the shoulders:yikes:
9:57 (felt like my first fran workout)!!!!

Spent Thanksgiving with my Daughter and Son-in-Law (first time in 35years that my Bride didn't do the fixin! (life is good)

Was feeling strong so decided to see how much my BS 5rm had increased since doing the challenge???

11.26.10
WU: leg swings, OHS/pvc x 20, Situps x 20, Row 500, Ham stretches, Quad Stretches
BS-WU: 45#x10, 135x5, 155x5
175x5
185x5
195x5
205x5
[B]215x5 PR[/B] :)
My goal for the next 2 months is to work smart (scaling and using progressions to increase ROM on all movements) as well I intend to work on my cardio endurance with goal to run first 1/2 marathon with my 25 year old daughter in April.

Wishing you all a great remainder of the year and a joyous CHRISTmas season

Jim Colby 11-28-2010 04:08 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]November 28[/U][/B]
[U]Warm-Up[/U]
30 minutes: jump roping, calisthenics (push ups, planks, pull ups, squats), dynamic stretching and hip/calf mobility work, dead lift warm-up
[U]WOD[/U]
[B]"Diane"[/B]
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (facing wall - easier - touched front of head to ground)
[B]7:17[/B]
Ran 6 miles at medium pace (need to fix my watch and time the runs)
[U]Warm-Down[/U]
5 minutes of calf, hip and hamstring stretching

Cliff Miller 11-29-2010 08:24 AM

Re: Over 50 Crossfitters Sign In
 
saturday at the box made me realize at 49 i just can not do what the late 20's early 30's guys can do. they just don't have the wear and tear on the body like i do. i have had a love hate thing with my left shoulder over the last 20 years in that i have not been nice to it reguarding injuries.

that wear and tear caught up with me in april during a handstand push up. i am just now beginning to get range of motion back. i was able to top at at 65 lb snatches saturday while the young guns were banging off 155. just made me feel old.

on the up side in seven weeks our box is going to be hosting a 24 hours of rowing challange so something to look forward to.

John Jaeckel 11-29-2010 02:38 PM

Re: Over 50 Crossfitters Sign In
 
11.28.10:

Stretch
50 Pushups
Run 2.25 miles

John Jaeckel 11-29-2010 02:40 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;873012]saturday at the box made me realize at 49 i just can not do what the late 20's early 30's guys can do. they just don't have the wear and tear on the body like i do. i have had a love hate thing with my left shoulder over the last 20 years in that i have not been nice to it reguarding injuries.

that wear and tear caught up with me in april during a handstand push up. i am just now beginning to get range of motion back. i was able to top at at 65 lb snatches saturday while the young guns were banging off 155. just made me feel old.

on the up side in seven weeks our box is going to be hosting a 24 hours of rowing challange so something to look forward to.[/QUOTE]

Hey Cliff,

Don't despair. Yes, our old bodies have seen their share of wear and tear, but you'll be amazed at what stretching, living clean and good lifting form can do.

BTW, been to Squamish a coupla times. Shot some commercials on the bay just south of there about 9 years ago.

Pat Quigley 11-29-2010 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, be patient with yourself. It gets easier the more time you've got in.

Did the mobility WOD for upper body and tabata type timing for holding the down side of squat.
Warm up w. 5 minutes on treadmill and 1K row (4:40).

Wendler wave 1 BS: 5X 215, 5X250, 5X280(7R)

Monday 101129

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Scaled this to row (1500, 1000, 750, 500) Ran out of time so I did the 1500 (7:00 min.) 1000 (4:21---better than warm up), and 500 (1:58). So the average 500 time decreased.

Deb Weber 11-29-2010 06:29 PM

Re: Over 50 Crossfitters Sign In
 
[B]11.29.2010-Monday-Day 1[/B]

Warmup: Row 500, squats, pushups, lunges, shoulder mobility & stretch, trigger point balls

[B]WOD:[/B]
For time:
40-20-10-5
goblet squat - 32kg (24kg)
toes to bar
burpees
[B]19:40 [/B] T2B were slow as hell! Had a bunch a couple inches from the bar, don't know what to think. First time T2B in a long time b/c shoulders. I like that I can feel my back working!!
But toes should bang the bar on every rep, on the other hand the stricter version I do is so much harder! Geez louise the freaking kip, I can DO it just fine, but the part where youre horizontal and you stretch your shoulders back & kick to drive your toes to the bar - that part just really hurts my shoulders!!
Probably should start up the am burpees again.:p

Bill Hoogsteden 11-29-2010 07:28 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the support guys! I favor the elbow when I can & if it acts up, I scale back - ASAP!

Cliff - don't feel bad. As we age, things change & I'm finding if you keep working it, you'll surprise yourself!

Claw- Awesome bench work! I'm jealous of your Jackie time!;) You rock!

[B]WU:[/B]
150 single unders (with a couple of double unders!!)

3x 10
push ups
squats
sit ups

[B]WOD:[/B]

7RFT:
10 20# dumb bell thrusters
10 pull ups (last 3 rounds were with 40# assist)

15:59

[I]Sucky, but at least the elbow pain went away![/I]

Did 29 Burpees (Yay! Burpees!) per our box's Burpee (Yay! Burpees!) Challenge.

John Burch 11-29-2010 08:01 PM

Re: Over 50 Crossfitters Sign In
 
WU
lunges
air squats
back extensions
Reverse hypers
AB mat situps
jump rope
parallette push up dips
GHD situps

Front Squats
2x2 @ 135
2@ 165
1 @ 185
1 @ 205
1 @ 215
5 sets of 10 Good Mornings @ 95#

WOD 3 rounds
30 Lunge racked bar @ 65
15-24" Box Jump
12 Pullup
11:27

m/56/185 CrossFitChesterton

Cliff Miller 11-29-2010 09:38 PM

Re: Over 50 Crossfitters Sign In
 
thanks for the words of support. i know i am fitter than a large % of others my age it just does not make slowing down any easier. it is a mind game more than anything i guess.

warm up work out today

6x3
165 lb bench with chains hanging from the bar
45 sec. rest inbetween

3x8 abb roll outs(according to my coach we should all have beach bods come the spring if we keep these up all winter) i already feel my abs getting sore.

wod
5rds
10 inclined pushups
10 ring pull ups

4:34

Jim Cordes 11-30-2010 10:39 AM

Re: Over 50 Crossfitters Sign In
 
Hang in there Cliff. I know what you mean. It kills me too to be smoked by 20-something former Navy Seals, but there you have it. Just remember, when the bear is coming after you, you don't have to outrun the bear, just the other guy. :rofl:

11/30 WOD

2 Snatches every minute, on the minute, for 10min (no more then 85% of 1RM)

followed by 3 rounds for time:
30 Box Jumps (24″/20″)
20 Single Arm Kettlebell Swings (10L/10R)
10 Lateral Burpees over parallette

Used 75# for the snatches. This was not really tiring per se, it was primarily a form WOD. Form not great, I didn't get deep enough on a lot of the reps, and when I did, I didn't transition smoothly under the bar. Stiff and cold this morning.

3RFT was 11:48 as Rx'd with 1 pood kettlebell. Ugh, my metcon is in the crapper lately. My weight is up to about 165#, which I think is too much. It kills my metcon without a corresponding boost to strength like I found going from 155 to 160. I think 160 is where I belong. And more metcon. Ugh. Lateral burpees over a paralette is much harder for me than I thought.

The Claw

Jim Cordes 11-30-2010 11:19 AM

Re: Over 50 Crossfitters Sign In
 
Check this out. 100 year old guy competing in indoor rowing championship, aiming for a 10:30 2000m. [url]http://tinyurl.com/2ek6s67[/url] (WFS)

The Claw

Deb Weber 11-30-2010 06:01 PM

Re: Over 50 Crossfitters Sign In
 
[B]11.30.2010-Tuesday-Day 2[/B]

Warmup: Row 500, pushups, squats, lunges, situps, et al shoulder mobility, trigger pt balls & stretch......

[B]Athlete's Choice
LEVEL 1[/B]
3 rounds for time of:
20 power cleans - 95# (55#)
20 pull-ups
[B]LEVEL 2[/B]
4 rounds for time of:
15 squat cleans - 95# (55#)
15 pull-ups
[B]LEVEL 3[/B]
5 rounds for time of:
10 squat cleans - 135# (85#)
10 chest to bar/chin over bar pull-ups

[B]14:04 Level 3[/B] Supposed to do deload front squat but just did this, same diff. Not a bad one. Rack wasn't bad, 4th & 5th rounds I had to think elbows up, happy with my depth for the most part. Its tougher but I kinda like the full lifts... all good but broken pullups, had to redo one or two. Still at 150# bw.
Kind of a lazy week, that was all I did today. I hate that its so cold I dont want to go out in the garage.

Bill Hoogsteden 11-30-2010 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Thanks for sharing on that 100 year old rower!!! I've got a running date in 49 1/2 years!!;)

[B]WU:[/B]

2x10
- push ups
- squats
- sit ups

[B]WOD:[/B]

21-15-9

135# dead lift & 45# over head squat

13:25

[I]Slow & light. My back & elbow weren't cooperating that well this morning. There were ALOT of "Straights" in the hotel gym & I was scaring them with the dead left "bangs". Also, I had to use the one bar for both lifts which slowed me down, so I don't feel that bad about my time![/I]

Day 30 of the CFWP Burpee (Yay! Burpees!) Challenge: 30 Burpees (Yay! Burpees!) in 3:27! Breathing hard!;)

John Burch 11-30-2010 07:49 PM

Re: Over 50 Crossfitters Sign In
 
WU
3x20 GHD back extensions
3x20 air squat
3x20 ab mat situps
2x10 parallette pushup dips
3x10 reverse hyper @ 50#
2x10 T2B

WOD 3 rounds
row 500m
15 snatch push press @ 75#
10 pushup
5 ring dip
13:17

closed my grip on the snatch grip behind the head push press, a wide grip on the down stroke = too much pain

m/56/185 CrossFitChesterton

Jim Colby 11-30-2010 07:56 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]November 29[/U][/B]
Rest day.

[B][U]November 30[/U][/B]
[U]Warm-Up[/U]
Jog 1/2 mile
3 circuits of: 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
Completed on "dread"-mill at 1% slope (no time to make it to the track tonight)
Run 1600 meters (6:34)
Rest 3 minutes
Run 1200 meters (4:58)
Rest 2 minutes
Run 800 meters (3:17)
Rest 1 minute
Run 400 meters (1:34)
Total (16:33 excluding rests/22:33 including rests)
[U]Warm-Down[/U]
10 minutes of stretching

This is the first interval workout I've done since hurting my calf muscle in June. It wasn't all-out but I was pretty tired. Everything felt pretty good

Cliff Miller 11-30-2010 08:03 PM

Re: Over 50 Crossfitters Sign In
 
i should have choosen door number 3. everybody else in class today got to do wallball cleans on for a minute off for a minute for 20 minutes.

due to my shoulder issues i got to do as many rounds as possible in 15 minutes

15 air squats
10 meter 140 lb keg carry
40 meter sprint

11 rounds and was totaly gassed by the end of it.....

Tim Randall 12-01-2010 12:22 AM

Re: Over 50 Crossfitters Sign In
 
Taken a few days off from the Gym (doing yard work) and helping get our new box ready for opening next week!!! YAY! We are now Affiliated and "On the Map"--CROSSFIT UNTAMED!

We installed the Rogue pullup system and laid out the location for the lifting stations. ( I welded up some additions to the Pull-up stations and will hang the ropes/rings tomorrow) Moving on Saturday to open for business Monday!
Saturday will be fun, rolling and moving 50-3/4 mats should be a good workout!

Been really working on setting goals for the up coming year and have decided to continue with the focus on "Strength/mobility" over the next couple months and than switch focus to "CF-endurance" My coach is going to help me cater my Workouts toward my goal of running my first 1/2 marathon in April.
(I ran my first 10k last year in April of this year with my Daughter and managed to do it in 56min) My goal this year is to run the 1/2 marathon distance with her and to run it in as close to 2 hours as possible (and beat my daughters time again!)--it is a race "I told my wife" who thought that was mean"

Cliff, I feel the pain with you (along with the majority of us, the "over 50" bunch, We can do what ever we set our mind to, however I as well realizing that I don't always recover as fast and we can injure ourselves much easier than the 20 somethings!--so be it!--still got a long life in front of me, and I know my determination is rubbing off on the rest of my family and friends as many of them are now taking fitness serious!!

Did get a Workout in this morning and it felt good!!
11.30.10

WU:leg swings, dislocates, ASx25, box jumps 25x10, BSx45#x10

“Thompson“

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Scaled: 5 reps and Farmers carry to 70lb dumbells
[B]Time: 16:47[/B] (felt good to be able to do the BS at rx weight;)

(those of you that can do this entirely RX are some great athletes!!!

Cliff Miller 12-01-2010 07:59 AM

Re: Over 50 Crossfitters Sign In
 
i know the age thing is just that an age thing however i am just having a hard time wraping my head around getting older and starting to slow down.

the town i live in is generally quite a fit one. it is only 15,000 people. we have one lady who is 72 and training for her 5th or 6th iron man, one woman who travels the world in adventure races, there are at least 7 or 8 olympians living here, about 15 or so national team members from some sport or other and at least 3 world champion mountain bikers and around 20 other mountain bikers who are either racing at or did race at a pro elite level.

my mom and dad who are 65 & 71 both still go to the gym 5 days a week at 5:30 a.m. so i am surrounded by fit energetic people.

i had a long chat with a good friend last nite who got me into crossfit. he is 53 and is someone who always seems to provide me with words of wisdom. his take on it was to the effect of ....yup we are getting older but look around we are the 2 oldest guys in our box and we are sweating and bleeding just as much as the young guys. how many other guys our age would be able to do what you did last nite as your wod?...

i guess he is right i just need to accept that i am growing older but not up.

Michelle Simpson 12-01-2010 09:24 AM

Re: Over 50 Crossfitters Sign In
 
Hi All,

I'm quickly creeping up on 50 and it was recommended that I sign in to this thread.

I'm 47 and have been crossfitting since July and adore it. It never fails to hand me my fanny on the way out the door every single day.

That being said, I am one of only two women at our box in our 40's and I'm by far the closest to 50. I've been looking for online support and it looks like it might have just been recommended to me.

I look forward to getting to know you all.

Bill Hoogsteden 12-01-2010 07:07 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Cliff Miller;873872]...we are the 2 oldest guys in our box and we are sweating and bleeding just as much as the young guys. how many other guys our age would be able to do what you did last nite as your wod?...

i guess he is right i just need to accept that i am growing older but not up...[/quote]
[B]RIGHT ON!!!;)[/B] That's the way I roll!!

[B]WU:[/B]

150 single unders (with NUMEROUS double under attempts!)

[B]WOD:[/B]

20 min AMRAP

10 2 20# dumb bell thrusters
10 sit ups
10 Supermans

10 rounds plus 9 dumb bell thrusters

[I]Shoulda done the sit ups on a mat!!:yikes:[/I]

31 Burpees (Yay! Burpees!) per the CFWP Burpee (Yay! Burpees!) Challenge!

Cliff Miller 12-01-2010 07:07 PM

Re: Over 50 Crossfitters Sign In
 
just another fun nite

5-5-5 dead lift

315-335-345

for time

30 back squat 177lb
240 skips
30 lunges 45 lb

8:01

due to life's busyness will not be back to the box for 4 days but certainly will get in some forms of exercise.


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