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HOT Diane
there is some great work going on by all on this board
I dont hang with anyone round my age so I hear no grief just glad my wife is cool with me going to the Box 5 days a week

CFT- 745 hit a PR on the DL 355#

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11/13/09

[B]Warmup[/B] (same)- lots of joint mobility drills, 1-2 min skipping or sprints, some PUs and PLUs

[B]SN[/B]
50#x2x4
[B]CL&J[/B]
60#x2x4
[B]SN balance [/B]
55#x3x4
[B]BSQ[/B]
85#x5
105x2
115x2x4
[B]WOD[/B] - 3 rnds for time[LIST][*]15 x KBS 35#[*]5 x broad jump[/LIST]3:07

*don't sweat much these days but I am getting time in my workouts for attention to details. It's a slow climb.
___________________________________
Nice pix [B]Diane[/B] - you've done well and your output is very enviable!

I don't do before and afters because, quite honestly, I look the same when I slack off incorporating any fitness activity in my life, then I look improved in the same way after getting my butt back in gear. I've seen it over and over through my adult life. It really doesn't matter what activity I choose to go about doing it either (but then I tend not to choose cardio-intensive goals anyway, always strength/stamina type). The changes for me are more emotional and energy level.

You guys are killing me with your[B] Cindy[/B] scores. The best I ever did with J-PLUs and knee PUs was 13 rounds and Rx-ed 9 rounds. I did find a real pullup station at the outdoor track a few blocks away from home. I haven't forgotten how to kip it turns out, but they still gas me after a few. Maybe I'll give Cindy a try again soon.:o

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New PR in the Back squat 1x20 at 160#

However, choked on Nancy (5 rounds 400m run, 15 OHS). The first time I really wanted to bail on the whole WOD but didn't. 65# 22:47 Saturdays suck.

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today at CFC we did a team challenge with 3 teams we were team 1 with five people team 2 and 3 had 4 people each Team 1 had the oldest (me) and the youngest my Son Kyle who is just back from a broken arm Kyle met Puckie twice during the event. The challenge was

run 1 mile
200 pull ups
300 push ups
600 squats
run 1 mile

all done as a team when one man reached his limit of reps the next would start from there The whole thing was a lot of fun Funny to think that some a$$ busting challeng like this would be fun

m/55/180# CrossfitChesterton

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[B]11.14.2009-Saturday[/B]
[I]F50 whacked me yesterday; still fighting w/a cold![/I]

Warmup: 15 Burpees, squats, back extensions, situps

[B]"Christine"[/B]
3 rounds for time of:
500 meter row
12 deadlifts - bodyweight
21 box jumps
[B]13:29 140#[/B]
[I]Beat 5.2.09 time of 14:24, scaled to 85#.[/I]
Got the first row in 1:53 or 4, that never happens . The others I forgot to look, certainly they were much longer. I see that its partly a mental thing, certainly haven't approached rowing the way I do a barbell, or in any goal-oriented way.
rest day tomorrow, wahoo!

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[QUOTE=Diane Dennis;695421]I get grief from a lot of my inactive, overweight, medication-taking over-50 friends just because I have incorporated workouts and decent eating into my lifestyle...And the fact that I do CrossFit makes me "crazy". [/QUOTE]

Crazy like a fox! And you've got the pics to prove it! Great job!

DH is like your friends, and I'll be damned if i end up like that... It is great to have this thread with others who are over 50 and not resigned to a life of heart and joint issues and diabetes and drugs... We'll be crazy as we enjoy life and grow old at the same time, eh? And if we do end up dealing with health issues, we'll be all the better prepared physcially and mentally to survive them and thrive...

Today - "Eva" 21:09 - scaled to buttercups
WARMUP - 5' easy elliptical, movement prep 12x: hip overs, walking lunges (forearm to insert forward & backwards w/twist) , T-hamstring backwards walk, sumo squats, 2' hard elliptical

3 rounds: Run 400 meters / 25# Kettlebell swing, 15 reps / 15 Beginner Pull-ups
Ran outside: +37, cloudy, breezy... jacket, hat & mittens required :)

COOL DOWN: 5' easy elliptical, stretches

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Diane and Terry great pictures.

Terry, if you are bored, go on over to LIC and join John W. for gymnastics cert and watch that young lady do her 100 MU's in 60 minutes. Hope she doesn't bang her head on the bar!

John B. the group workout sounds like you and your son had a blast (actually he more than you:rofl:). My wife and kids are starting to question what to give me for my b'day. Maybe I'll get some feedback on the affiliates in Tempe AZ and use one of the group on the weekends. I really like my globo and it's so convenient.

I don't have before and after jpegs. However, I do have some data.

I did some metabolic and composition testing at three points since joining my globo: 11/06 when I left Gold's after 4 years, 5/08 five to six months before I started to do crossfit, and 11/13/09 a year later and about 4-5 months since starting Paleo My routine with weights from 2003 to 11/2008 was hypertrophy oriented resistance: push day, leg day, pull day, some mt biking, hiking, some pilates and yoga.


Date: 11/06------5/08-----11/09
Weight: 243-------254------240 (dressed)
% Fat: 25-------24-------17 (caliper)
Sit and
Reach 13.3------13.2-----15.9
BodyMass
Index All Obese Class 1
Bicep
Strength 106---------------108
VO2Max: 31.0-----35.0-----30.8

So the flexibilty and composition were in the excellent range. Bicep strength was in the same range throughout. I haven't done a bicep curl in a year! The norms are built into the club's software. The trainer thought that the decline in VO2 may be due to so much work being done at higher levels of intensity (the metcons). He recommended doing some of the endurance work at a slower pace in the lower cardiac zone levels. On the other hand, these data indicate that over the three years, I took off 20 lbs of fat and added 17 lbs of muscle. The current lean body mass is 198 lbs.

Looking at these numbers, especially for the past year, the crossfit and dietary changes have clearly offset a pattern of continuous weight gain.

I'm on the fence about slowing down on the metcons. Your feedback is important to me. Sorry for such a long post.

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Pat -- awesome stats!

Regarding the metcons, how do you feel? What are your goals for VO2 max? How do they balance with goals for the other stats? We can't always improve indefinitely and there comes a point where to improve in one area means other areas have to give a little. If at 30.8 VO2Max you feel functionallly strong and able, and your other stats say you're so much more functionally strong and able than a year ago... ????

Kudos for a great job this past year!

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thanks Beck. I really enjoy the fast work. Slowing down would theoretically leave me longer in a more aerobic zone and hence better fat burning environment. But I am already burning enough fat! Future goals with this are really not clear. I just enjoy doing this stuff. I look forward to the sessions. The fact that everything is measured keeps me motivated.

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Diane - great pics. You should be very proud.

Pat - I was very impressed with the numbers. I guess this stuff works.

The most important thing is that we all have the right attitude. I know one thing that as opposed to most people, I am in better shape than I was 20 years ago. That means a lot. I am sure most of you a have similar experience.

11/11/09 Cindy 17 rounds pull ups assisted. Reduced assist from last time.

11/12/09 Rest

11/13/09 Front Squats 3/95, 3/100, 3/105, 5/110, 5/110

11/14/09 Press 10/45, 6/65, 3/75, 3/85, 1/95, 1/105/ 1/110, 5/85, 10/65