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Linda Kardos 08-08-2009 02:54 PM

Re: Over 50 Crossfitters Sign In
 
[U]Today[/U]

Same WU - 2 rounds

WOD: Deadlifts 5-5-5-5-5

94-114-134-154-164 (#)

Salad count this week: 3 (after this one)

------------------------

To add my 2 cents to the nutrition habits and the whiner's table...

I did a 5 week strict paleo/no alcohol back in Feb. I had few mood effects from changing my diet and dropping the last of the grain carbs , probably because I already normally like to eat high fat/low grain. I had a noticable drop in pure strength and a slight increase in metcon scores. I also dropped BF so much so fast that I looked like a "wirey old dude". I naturally stay around 19-20 % without monitoring diet. I felt crappy after 5 weeks but found it hard to "dirty-up " my diet again so that I could feel good. (I did eventually though). I just eat what I want now and find that my appetite and energy levels lead me to the best choices.

As far as aches and pains go, I notice that after age 45 the little niggling tendonitis aches, over-used arthritic joints and general muscle/tendon stiffness and tightness are more pronounced everyday and make it harder to want to workout. I try not to moan about it because the way to take care of it is to keep consistent I found. It takes more work to stay comfortable in an older body but I find the DOMS is much less than in a young one.

Tom Rolen 08-08-2009 05:00 PM

Re: Over 50 Crossfitters Sign In
 
My Gosh Gang Great Work Out Posts

[B]Mark E., [/B]I envy anyone who can do a Pull Up and then to crank them out just makes me more :bowdown: green with envy. Nice work!

[B]John B., [/B]I envy your met-con's, I feel the lactic acid building up just reading your posts.

[B]Tim F., [/B]Good luck with the DL:super:

[B]Diane M., [/B]Congrats on the Push Ups:pepper:

Today: DL 135 x5; 225 x 5; 315 x 5; 365 x 5; 405 x 5

Followed by an alternating couplet ladder.
One Arm DB Floor Press 80lb x 2, 4, 6, and 8 reps
One Arm DB Rows 100lb x 3, 6, 9, and 12 reps
Time was 15:06 min. and this was moving for me.

Gang, thanks to everyone for the posts and the inspiration.

TR

Mark Ervi 08-08-2009 07:59 PM

Re: Over 50 Crossfitters Sign In
 
Linda K.-
I felt like I was reading something I wrote when I read your comments.

I echo:
"I just eat what I want now and find that my appetite and energy levels lead me to the best choices."

"As far as aches and pains go, I notice that after age 45 (I am now 53) the little niggling tendonitis aches, over-used arthritic joints and general muscle/tendon stiffness and tightness are more pronounced everyday and make it harder to want to workout. I try not to moan about it because the way to take care of it is to keep consistent I found."

I did not know what DOMS was?

Tim Fisher 08-08-2009 08:16 PM

Re: Over 50 Crossfitters Sign In
 
I did not make my goal but I'm please with my DL max.

workout - DL 5 X 135, 4 X 225, 3 X 315, 1 X 405, 1 X 415, fail 1 x 425
5 x 315, 5 x 315, 5 x 315
BP 135 x 20 x 3

Stephen R. Lampl 08-08-2009 09:17 PM

Re: Over 50 Crossfitters Sign In
 
Worked out at CrossFit Redding

Warm-up:
About 5:00 of Jr singles and DU attempts before the 9:00 a.m. session. Then, 400m run/jog and agility drills across box floor. Also, active lat/rhomboid drills for pull-ups. Barbell series warm-ups w/ 45# bar (DL, HPC, upright row, bent over row, push press, and OHS.

Skill work: demo and short drill with DB for Db snatches.

WOD: 5 rounds for time of:
12 Db snatches R
12 Db swings
12 Db snatches L
12 push-ups
1 run around building (approx 25 yds).
TIME: 10:01 (20# Db). 1st time with Db snatches for me.....

Then...1 hour active stretching "class" with Kevin.

Pat Quigley 08-08-2009 09:23 PM

Re: Over 50 Crossfitters Sign In
 
Diane, nice job on the push ups.

Did the 5 X 5 dl's.

Warm up with 10 X 135

5 X 225
5 X 315
5 X 365
5 X 415 (2 X 415, then failed)
5 X 275.

Still learning the hook grip. It went better with the grip today. When the weight got heavy, the grip failed after a few reps. Finished what I could with a flat grip. No cut calluses though.:kicking0:

Tom Girouard 08-09-2009 06:23 AM

Re: Over 50 Crossfitters Sign In
 
Pat, Tim and Tom... monster work on the DL's. Great effort and I am envious of your brute strength.

Friday got away from me, so no workout.

Saturday went to the stairs by myself and made up a new wo. 3 rounds of the following: 3 ascents (1st one running, 2nd one taking two steps at a time and 3rd one walking) then a trail run up and down hills for about 2/3 mile. Finished in about 42 minutes. Never caught my breath the whole time. I thought the stair running would get me, but the doubles actually felt harder. Feeling it this morning. Suppose to be 97 degrees and humid here today. Not sure what I will do.

Pat Quigley 08-09-2009 09:07 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tom Girouard;640489]Pat, Tim and Tom... monster work on the DL's. Great effort and I am envious of your brute strength.

Friday got away from me, so no workout.

Saturday went to the stairs by myself and made up a new wo. 3 rounds of the following: 3 ascents (1st one running, 2nd one taking two steps at a time and 3rd one walking) then a trail run up and down hills for about 2/3 mile. Finished in about 42 minutes. Never caught my breath the whole time. I thought the stair running would get me, but the doubles actually felt harder. Feeling it this morning. Suppose to be 97 degrees and humid here today. Not sure what I will do.[/QUOTE]

This phenomenon of being in high cardiac range and heavy breathing AND keeping up the effort is interesting. Intellectually, I know that being a better athlete requires the tolerance of pain. Funny though that sometimes the sensation just doesn't count or is bypassed. I've done some sports psychology work with a local high school cross country team and have worked on this with some the kids. Some get it and some don't. The ones who do are able to use it with their natural ability and outperform their expectations. This doesn't mean that this is not stressful---as you noted this AM. In my triathlon days if I were hurting from a hard run or bike, I'd go to the pool and do a few long kick sets with fins. This is active recovery.

Jay Szerencsy 08-09-2009 10:00 AM

Re: Over 50 Crossfitters Sign In
 
W/U 20 minutes stationary bike
Hang power clean 10x65, 10x75, 10x90, 1x115
DL 3 sets 10x135

20 minutes stationary bike
KB swing 3x10 16kg
Barbell press 3x10 #70

20 minutes pool

Tom Rolen 08-09-2009 10:17 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Fisher;640378]I did not make my goal but I'm please with my DL max.

workout - DL 5 X 135, 4 X 225, 3 X 315, 1 X 405, 1 X 415, fail 1 x 425
5 x 315, 5 x 315, 5 x 315
BP 135 x 20 x 3[/QUOTE]

Tim, Nice effort, based upon the weight posted you have a 425-450lb DL in you. It is just waiting to come off the floor.

TR

Tom Rolen 08-09-2009 10:20 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;640392]Diane, nice job on the push ups.

Did the 5 X 5 dl's.

Warm up with 10 X 135

5 X 225
5 X 315
5 X 365
5 X 415 (2 X 415, then failed)
5 X 275.

Still learning the hook grip. It went better with the grip today. When the weight got heavy, the grip failed after a few reps. Finished what I could with a flat grip. No cut calluses though.:kicking0:[/QUOTE]

Pat, You are a STUD :notworth:no doubt about it. I would love to sit back and talk training with you over a beer and a pizza. Of course paleo.

TR

Terry Dickman 08-09-2009 12:10 PM

Re: Over 50 Crossfitters Sign In
 
We have 6 new Crossfitters over 50 that joined our Box. One is 72 years old.

I would have to say our first On-Ramp was very successful. 13 people signed up...13 people returning to join our regular classes...100% retention rate!
People were really stoked about their new time after repeating the Day 1 WOD on Day 12. Plus a few are already shedding some fat. We have one over 50 member who has dropped 10 lbs the first month...he cut out the sugar.

These links are WFS.
[URL="http://crossfitexcel.typepad.com/.a/6a00e550619c1888330120a4d7d663970b-pi"]Day vs. Day 12[/URL]
[URL="http://crossfitexcel.typepad.com/.a/6a00e550619c1888330115724f3887970b-pi"]Our New Members[/URL]
[URL="http://vimeo.com/5808966"]Video of On Ramp Day 7[/URL]

Diane Mahoney 08-09-2009 12:25 PM

Re: Over 50 Crossfitters Sign In
 
72! That's awesome!

Today, I did pushups on my toes as part of the warm up. Ten of them. I am so thrilled about the pushups! :D Thanks for the kudos, you guys!

Then:

Sunday 8/09/2009 ***Swing & Slam*** For Time: 50-40-30-20-10 #53 (#35) KB Swing “Russian” #20 (#12) Slam Ball

I used a 26# KB and a 10# ball. Oh man, each time around rep 15 my arms were ready to give out on the slam ball.

Then I signed up for autopayment at the gym, so I guess I'm officially a CrossFitter.

Tim Fisher 08-09-2009 01:55 PM

Re: Over 50 Crossfitters Sign In
 
rest day today plus it's a busy day since I' a minister. I'm lifting in my first powerlifting competition in Sept, Any pointers on training for the deadlft would be appreciated. I'll be in the 220 weight class. I've never done a DL till January so I'm please with my progress. Some of you are unbelievable, any help appreciated. I did have a knee replacement about 9 years ago but it really does'nt hinder me much. I have really enjoyed this thread, the encouragement on here is great.

John Warkala 08-09-2009 03:54 PM

Re: Over 50 Crossfitters Sign In
 
[B]Terry[/B] - Excellent job with that retention %.

[B]Diane M[/B]- On the push ups, You go girl !! (Sorry but I never had a chance to say that to anyone before)

[B]Tim[/B]- On the DL, if you don't already have them, try to find some of Mark Rippetoe's books, specifically, Practical Programming. Be careful not to overtrain.

8/9/09
Row 42 min- 10036m Looking to break 40 min for 10k by the end of the year.

Weigh in day today, lost 3.6 lbs for a total of 32 lbs lost since May 1.

Charles Pyke 08-09-2009 08:19 PM

Re: Over 50 Crossfitters Sign In
 
Terry...That's exciting news on the retention from ramp up to regulars.

Diane...Little victories, little victories.

This weekend, I did not workout at all. Lots of yard work and busy stuff though. CF is a huge boost in quality of life. Worked easily the whole weekend. Just have to learn to be careful with the heat. My tolerance for it is way up, but sometimes I think I go to far and get a bit overheated.

Have great week everyone.

Terry Dickman 08-09-2009 09:46 PM

Re: Over 50 Crossfitters Sign In
 
[B]Saturday 090808[/B]
Deadlift 5-5-5-5-5 reps

365lbs, 385lbs, 365lbs, 375lbs(4), and 365lbs
Work Performed: 16,546.841 ft*lbs
Strained my back on rep 5 of second set, taking 2-3 days of rest to recover.

Linda Kardos 08-09-2009 10:59 PM

Re: Over 50 Crossfitters Sign In
 
Today (Aug.9)

WU x 2 (same)
* 1:15 planks felt easy today - will do them again next week

ME (max effort) Front SQ - 65x5, 75x4, 85x3, 95x2, 105x1 (not low enough), 95x1

*can't drop weights in this setup yet and am working out alone so erred on side of caution

WOD - AMRAP in 15 min

15 SU
10 jumping PLUs (subbed 34# thrusters)

Score: 9rds, 15-SU, 5-THRs
----------------------------------------

My weekend is coming up so that makes 4 WODs this week.

Linda Kardos 08-09-2009 11:07 PM

Re: Over 50 Crossfitters Sign In
 
Mark - DOMS is delayed onset muscle soreness, usually it comes on 12-24 hours later. (Bodybuilder talk I suppose). I used to find it so bad that climbing stairs or getting up and down from a seat was painful after a sqat workout would kill. Now (that I'm older) I find if I get any soreness from intense workouts its usually 48 hours later and not as annoyingly painful.

Diane - keep going on those push ups! That is a good milestone. :pepper:

Terry - "ouch" on the back but good decision.

Everyone else - nice work, keep posting (I like community)

Mark Ervi 08-10-2009 05:24 AM

Re: Over 50 Crossfitters Sign In
 
Linda-
Thanks DOMS definition. I am definitely one who feels the pain 48 hours later as well.

Yesterday- Rest Day

Today-
Warmed up w/3 rounds of Samson stretch, 15 squats, 15 sit-ups, 15 push-ups from knees.

Did “Tabata Something Else”
8 rounds of pull-ups, push-ups, sit-ups, squats. Completing all rounds in 20 seconds w/10 seconds rest and completing all pull-ups before going to push-ups and so forth. Using 16 minutes for the whole WOD.
I did
28 pull-ups
53 push-ups
71 sit-ups
89 squats
Total: 241

Diane Dennis 08-10-2009 06:09 AM

Re: Over 50 Crossfitters Sign In
 
Today - 08/10/09
6AM group workout on the North Shore with Patrick

WU:
Stretching
Short run along river

[B]WOD: "Ruin your Legs"[/B]

AMRAP 20 minutes
5 burpees
10 lunge jumps
15 squat jumps
(10 rounds - The jumping in each exercise was killer. I had to pause numerous times. I did strict burpees with a real push-up only because I'm afraid to do the "flop onto the ground" kind that CF'ers do for speed when I'm on a brick sidewalk)

Short rest

The dreaded Bottom-to-Bottom :eek: tabata squats (16,12,10,10,10,10,10,10 - [B]I SO despise this[/B] but at least this time I was able to keep count. During the bottoms I squeezed my eyes shut and concentrated on keeping my knees out so I wouldn't think about my exploding quads and impending collapse).

Short rest

10 hill runs - ran uphill but walked downhill to avoid a recurrence of the hamstring tendonitis - finished an entire lap behind as a result (The first two laps, my legs were still quivering from the bottom-to-bottoms).

Post WOD:
3 x 5 push-ups with a hold (5 seconds, maybe?) at the bottom (would that make these bottom-to bottom push-ups?!?) I failed on round 3, rep 5.

BOTTOM-TO-BOTTOM BROCCOLI
:broc::broc::broc::broc:
(Brad is too tired to dance after the BTBs)

Diane Mahoney 08-10-2009 10:53 AM

Re: Over 50 Crossfitters Sign In
 
I am having a rest day. I think the gluten I ate and drank at the ballgame on Saturday has caught up with me...my hips are achy. :mad: Usually I run on Mondays.

Tom Rolen 08-10-2009 01:02 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Fisher;640657]rest day today plus it's a busy day since I' a minister. I'm lifting in my first powerlifting competition in Sept, Any pointers on training for the deadlft would be appreciated. I'll be in the 220 weight class. I've never done a DL till January so I'm please with my progress. Some of you are unbelievable, any help appreciated. I did have a knee replacement about 9 years ago but it really does'nt hinder me much. I have really enjoyed this thread, the encouragement on here is great.[/QUOTE]

Tim, Regarding DL’s, I can only talk about my personal experience. And please note that I am vertically challenged but horizontally proficient, therefore, what works for me may not translate to an individual who is significantly taller that 5’10”.

First, I do all my DL’s in either my bear feet or socks, no shoes allowed. This is an old school trick, but it has taken some stress off my knees and lower back. Also, without the heel of the shoe I am in a more upright position rather than being forced forward just a little. I also try to push the floor away from me with thru my heels.

Secondly, I always reset after each rep, and in order to make sure that I do so, I flex my triceps when in the down position. This causes me to straighten my arms and usually forces me to drop my hips a little, which in turn helps me drive out of the hole with my hips rather than my lower back.

Try it and let me know how it helps.

TR

Jay Szerencsy 08-10-2009 05:08 PM

Re: Over 50 Crossfitters Sign In
 
I'm really impressed with all of you guy's lifting.

I guess I have a long way to go. My best lifts are fractions of yours. I did one rep on the DL @ 225 about two weeks ago and I believe I could probably do 250. Honestly, I am more concerned about mastering the form etc.

Today's WOD

AMRAP - 20 minutes
12 SDHP #65
12 Sit ups
12 Push ups Total - 9 rounds

This was the toughest WOD yet. I laid down for 20 minutes when I got home.
I guess it's time for a REST day. My last one was a month ago. Do all of you include rest? Usually instead of rest I do an easy day instead.

Charles Pyke 08-10-2009 06:02 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 08 10[/B]

RX’d:
Four rounds, each for time of:
800 meter run

Accomplished:
4 X 1000m row
(My heel is still pretty sore)

WU: ~500m easy row
[B]1[/B] - 3:46.3 @ 1:53.1/500m
[B]2[/B] - 3:44.4 @ 1:52.2
[B]3[/B] - 3:54.2 @ 1:57.1
[B]4[/B] - 3:55.5 @1:57.7

Rests were 5 to 7 minutes while doing so easy yard work.

These are a horrendous kind of suck. I was in real pain at the end of the second interval. Ten seconds or so slower on the last two intervals. The best I could do.

Find that I have to abandon the CFSB. My work schedule is just messing it up. I will go back to doing the daily WODs as much as possible.

My heel was doing better, but this weekend, I had to hop off the riding lawn mower to push it out of a rut. When I did, I heard and felt something pop in my heel and now it's hurting again.

[B]Tom[/B]...When I lift at home, I go bare foot, too. At the base gym, I wear my Chuck Taylors.

[B]Tim[/B]...when you go to your powerlifting meet this Sep, if you say a few words from the Good Book, would that be a Sermon on the Platform?

Okay, that was really bad, but I just had to say that.

[B]Powerlifting Broccoli[/B]
:broc::broc::broc::broc::broc:

Brad say, "Amen brother!"

Pat Quigley 08-10-2009 06:30 PM

Re: Over 50 Crossfitters Sign In
 
Terry, is the back getting better. I notice that you summed the total weight lifted for the session. Is that the purpose of a 5 5 5 5 5 type session? The total wt. or the highest completed set?

Did the Tabata something else WOD. This is four exercises X 8 sets each for 20 sec. My totals were 74 pull ups, 102 push ups, 91 situps (on a GHD), and 121 squats. 388 total. I have really had the most improvement on Tabata since starting crossfit. This is the longest Tabata I've done. The others were just squats.

John Burch 08-10-2009 07:09 PM

Re: Over 50 Crossfitters Sign In
 
CFC wu
WOD
5 rounds for time
50' walking lunge w/ 45# o/h
21 burpees
19:22


m/54/183

Tom Rolen 08-10-2009 08:09 PM

Re: Over 50 Crossfitters Sign In
 
Charles, Thank you for not pointing out that I DL in my Bear feet rather than bare feet. Spell and grammar check are great if one would use it. By the way, I liked the sermon on the platform comment, very witty.

Jay S., Bud you inspire me. Anyone who is willing to push beyound their current physical limits and break their glass ceiling is an inspiration in my book. Thank you.

Mark, thanks for having this thread....it has been a great help to me.

My workouts suck lately, not sleeping at all, may need to be tested for apena. This aging process is not for the weak or timid.

TR

Stephen R. Lampl 08-10-2009 08:31 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090810 MONDAY

Warm-up: [/B]Did "the Double" today courtesy of CF Sonora....used the first WOD as my warm-up:[/I][B][I]WOD[/I]-Four rounds, each for time of:
800 meter run[/B]
[B]Rest as needed between efforts.
[U]Post times for each round to comments.[/U][/B]
I scaled this to [B]Four rounds, each for time of 400m run[/B] (still ramping it up slowly for the tempermental hamstrings).
[B]2:30 / 2:30 / 2:30 / 2:09.[/B]
Did a 400m at 6.0 MPH, rested at 4.0 MPH (walk for 1 minute), then did 400m X 2 (back to back - no rest), finished at 7.0 MPH for 400m.

[I][B]CFWU - [/B]Modified. Cut it a little shorter since I was doing more than usual.
[/I]
[I][B]August Tabata Challenge: [/B][/I][B]Sit-ups. [/B][I]Butterfly style, with Ab-Mat and touching toes.
[/I][B]15/15/15/14/13/13/13/12[/B] [B]=[/B] [B]110[/B]. (Got 118 the other day while doing "TSE"..........:ranting2:).

[B][I]Strength WOD-[/I]
Push Press 5-5-3-3-2-2-1-1
Rest as needed between efforts[/B]
[B][I]Warm-up: [/I][/B][I]45# X 10[/I]
[B]Working:[/B]
95# X 5
115# X 5
135# X 3
145# X 3
[COLOR=Red][COLOR=Black]150# X 2 [I](Tied PR)[/I][/COLOR][/COLOR]
150# X 2
155# X 1 (Fail)
155# X 1 (F)
[I]Both times, got within a gnat's whiskers of locking out the 155, but just could not quite do it.........ALMOST![/I]

[I]Then went straight on to cross training class. Assisted with review, instruction, and demos.[/I]

Terry Dickman 08-10-2009 08:50 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;641424]Terry, is the back getting better. I notice that you summed the total weight lifted for the session. Is that the purpose of a 5 5 5 5 5 type session? The total wt. or the highest completed set?

Did the Tabata something else WOD. This is four exercises X 8 sets each for 20 sec. My totals were 74 pull ups, 102 push ups, 91 situps (on a GHD), and 121 squats. 388 total. I have really had the most improvement on Tabata since starting crossfit. This is the longest Tabata I've done. The others were just squats.[/QUOTE]

Thanks Pat. Back is much better. I was going to do Tababa Something Else tonight with the class but my fellow trainer Danny talked me out of it. His reasoning, if your not 100% it will just pro long the healing process. I had to agree. I am surprised how much better I feel today.

The work Perfomed is actually a calculation based on your body measurements you plug into beyond the whiteboard, depending on your measurements and the distance weight is moved.

Basically....

In physics, mechanical work is defined as the product of the force acting on an object and the distance it moved. For example, if you do a shoulder press, the work done is the weight of the barbell multiplied by the distance from the barbell’s resting position above your shoulders to its position above your head — roughly the length of your arms. So, if you did a 150-pound shoulder press, and your arms are about 2 feet long, you can find the work done in foot-pounds by just multiplying the weight by the length of your arms; in this case one rep of the shoulder press is 2 ft * 150 lb = 300 foot-pounds of work done. If you did that 50 times, you would have done 15,000 foot-pounds of work.

See their blog for full description its WFS
[url]http://blog.beyondthewhiteboard.com/?s=work+performed[/url]

John Warkala 08-10-2009 10:00 PM

Re: Over 50 Crossfitters Sign In
 
8/10/09

WOD
Row 2000m
Rest 4 min
Row 4 x 1000m with 4 minutes rest between rows (Try to maintain same pace as 2000m row)

2000m - 7:31.8
1000m
1. 3:49.4
2. 3:53.6
3. 3:50.9
4. 3:44.9

30 minutes of KB drills with 25#+35# (Halos and other stretching/mobility drills), 53#(Clean and press, snatch, floor press)
3x10 KB swings 70#

Charles Pyke 08-11-2009 06:44 AM

Re: Over 50 Crossfitters Sign In
 
[B]John[/B]...that's some incredible rowing. That puts you in the top 25% of our age group for rowers logging workouts on the Concept 2 web site. And most of those guys only do rowing.

[B]Tom[/B]..didn't notice the "bear" vs "bare"... or maybe you should see a podiatrist?

[B]Work and Power[/B]
More on what Terry said about work. I think looking at work done on an exercise is useful, at least in part, in determing its utility. Example, I see a lot of younger fellas doing barbell shrugs. (Grog want big muscly shoulder things...ugh...impress girls...find mate...ugh). If the wt used is 225 lbs (sounds impressive enough) and they move the bar about three inches per rep they are doing approximately 56 ft-lbs (3/12 x 225) of work. Now if you do a 115 lb shoulder press (a pretty manageable wt for many of us) and you move the bar 2 ft, you do 230 ft-lbs of work per rep. Makes those shoulder shrugs look pretty wimpy. The comparison is even more interesting if you calculate the power generated. Both moves take about the same amount of time to complete so when you press 115 lbs vs shrug 225 lbs you generate 4 times the power! Now think in terms of doing "Fran" with those 95 lb thrusters and pull-ups. Huge numbers, fricken ginormous! Now for fun, consider the amount of work [U]not[/U] done if some body builder wanna be does dumbell bicep curls.

BTW, the shrugs you typically see done in the average gym are nothing like the shrugs described in [I]Starting Strength[/I], 2nd edition. Rip's version is considerably harder and should only be undertaken by more advanced lifters.



In addition to going back to doing the main site WODs I think I will also lag behind by a day. It will help with my daily and weekly planning.

[B]Power Peppers![/B]
:pepper::pepper::pepper::pepper::pepper:

Terry Dickman 08-11-2009 07:17 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Charles Pyke;641403] Now think in terms of doing "Fran" with those 95 lb thrusters and pull-ups. Huge numbers, fricken ginormous! [/QUOTE]

Exactly...some big guys can also use this as an excuse :stir:
For instance me an Nick who is 29 did almost the same time on the front squat ghd wod, he did 30% more work because he is 6'4" and I am 5'11".
He had to move the weight a lot farther, but that make sense, thats probably why so many of the elite crossfitters are small...by nature they don't have to work as hard :)

Mark Ervi 08-11-2009 07:40 AM

Re: Over 50 Crossfitters Sign In
 
Pat-
Great Tabata Something Else! Almost doubles my numbers.

Stephen-
Hope you are feeling good about that strong Push Press. I would like to get to 150, but I have a lot of work to do to make that happen.

Today
I Ran 800 meters in 4:03
Was planning to run 3 more 800’s, but 200 yards into the second 800, when I felt like I was really rolling, suddenly I pulled a hamstring. It's peculiar. I have attempted to run the four 800's on five occasions in the past year and a half. Three of the five times I have pulled up lame. The other two times my calf tightened and I could not continue.

I did Shoulder Press
10x60lbs.
10x60lbs.
10x60lbs.
20x60lbs.
10x60lbs.
10x60lbs.

Diane Dennis 08-11-2009 09:09 AM

Re: Over 50 Crossfitters Sign In
 
Holy crap - I nearly just got hit by a car! Some bozo came blowing around the bend at the top of my hill while I was running backwards and nearly nailed me. He jammed on the brakes and I jumped into the rock garden. I'll post my back squats later when I get calmed down.

Diane Mahoney 08-11-2009 09:56 AM

Re: Over 50 Crossfitters Sign In
 
Glad you avoided the car, Diane!

I take restdays on Friday, always. Sometimes I get a second rest day by playing golf on the weekend.

Tuesday 8/11/2009 ***Run Lunge Push***
Five rounds for time of:
Run 400 meters
100 ft Walking lunge
35 push-ups

I did two rounds of 35 pushups and three rounds of only 20. From my knees. This was the worst case of "I don't wannas" I've had since I started CrossFit just over a month ago. I was pretty blurry-eyed this morning though. Drunk people yelling outside my window last night. Anyway, I did it in 22:15 and I was good and shakey after. Rubber legs, rubber arms.

Skip Chase 08-11-2009 01:13 PM

Re: Over 50 Crossfitters Sign In
 
Deadlift-PR 355# (bw-162)
then
6,7,8,9,10,11,12,13,14,15,16,17,18 reps of
KB swings (1.5 pood)
burpees
16:17

m/57/162/5'10"

Diane Dennis 08-11-2009 02:55 PM

Re: Over 50 Crossfitters Sign In
 
[B]Skip [/B]- Clicked on your profile - very impressive profile pic! Welcome to our community. Hope to hear more from you.

Charles Pyke 08-11-2009 06:14 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 08 11[/B]

[B]Pat[/B]…I did “Tabata Something Else” today. Not even close to your numbers. Sure you’re not 16 instead of over 60?

[B]Terry[/B]…Happy to hear your back is better. I go back and forth on back tweaks with DL’s. Sometimes they cause me a little “discomfort” and sometimes they make me feel great. Why? Dunno.

On the shorter CFers. I wonder if who is generating the most power if you actually measure the displacement. Or does it all even out? If it doesn’t, then who is actually the fittest man/woman on earth ala CF Games?

[B]Diane[/B]…I may get into trouble for saying this, but the driver of that car was probably distracted by some hot chick along side the road and almost hit her.

[B]Skip[/B]…Aren’t you’re the crunch machine world record holder? I still consider Washington my home. Went to Kennewick High School and graduated from WSU. Miss it very much. My wife and I are going to take a short pilgrimage there at the beginning of next month.

[B]Diane M[/B]…I just took a closer look at your workout. That’s a lot of work. Makes my legs cramp just thinking about it.

So in staying with my new plan to be one day behind (more or less) the main WOD, I did “Tabata Something Else” today. I have to say, my tolerance for pain and discomfort has really gone up. Better mental toughness, better conditioning?

[B]Pull-ups[/B] 10, 5, 4, 4, 4, 4, 4, 4, 4 = 39 all unassisted (1st time for this WOD)
[B]Push-ups[/B] 13, 8, 7, 4, 3, 4, 4, 4 = 47 something fundamentally wrong in torturing one’s arms with pull-ups then push-ups back-to-back.
[B]Sit-ups[/B] 12, 10, 7, 7, 7, 7, 7, 8 = 65
[B]Squats[/B] - 15, 13, 12, 12, 12, 12, 12, 13 = 101
Total volume = 252

[B]Mt Baker CF Broccoli[/B]
:broc::broc::broc::broc::broc:

John Warkala 08-11-2009 06:38 PM

Re: Over 50 Crossfitters Sign In
 
[B]Charles[/B]- Thanks for the props on the row. I've got it logged in and ranked on the C2 site. I probably could've done a little better as I sandbagged a little because of the heat and I was worried about gassing on the upcoming 4 x 1000.

8/11/09
W/U Row 2500m- 10:17.4

WOD
"Tabata Something Else" (I guess everyone knows the drill)
42 pull ups
61 push ups
96 sit ups
105 Squats

304 Total - First time breaking 300.

I want to thank all on the board, especially Pat and Mark for posting their TSE scores. (Just saw Charles' score posted minutes ago). I was actually thinking (hallucinating?) about this board when I needed to squeeze out those extra reps to get that magic "300". Can that possibly be normal ?

Finished with 15 min KB drills after a long rest !


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