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Charles Pyke 07-20-2009 07:07 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 20[/B]

WU: 1000m row

[B]Back Squat[/B]
WU: 2XbarX5, 115X5, 135X3, 205X2
Working Sets: 4 Sets 3 X 3 - 232.7 X 3, 240 X 3, 247.5 X 3, 255 X 3
Not bad for being off reservation for a short bit.

[B]Tabata Push-ups[/B] (reg/knee)
24/0, 12/0, 5/3, 1/6, 1/6, 0/7, 0/6, 0/8 - 43/24 w/ tot vol = 67
Last (on 2009 07 06) was 71/25, but today’s was heavily front loaded, e.g. I was faster at the beginning. Interesting.

[B]Tabata Sit-ups[/B]
18, 17, 13, 10, 9, 9, 8, 8 = 92
Last was 83. Pretty good jump attributable, I think, to the GHD sit-ups.

WU: med band X 5, light band X 5

1 - 11
2 - 12
3 - 13
All unassisted

Heel still hurts and really has not improved much. Anyone here ever bruised or broke their heel? If so, how long did it take to heel?

[B]One Small Step For Broccoli, One Giant Hop For Broccoli Kind[/B]

Actually, for broccoli, is was more of a stumble and they actually only made it to the other side of the yard.

Notice Brad is missing. He was poking fun at me for hurting my heal playing softball and wouldn't you know it, he went out and did the very same thing. Who's laughing now, punk? Huh?

John Burch 07-20-2009 07:21 PM

Re: Over 50 Crossfitters Sign In

AMRAP in 20:00 min
15 SHPDL @ 75#
15 DU or fifteen box jumps
15 Thrusters @ 75#

owner of the gym said I should to do DU gave it my best shot but I suck at
double unders ended up trying to do the DU at every round gave up on the DU and moved on to box jumps 3 and 3/4 rounds

20 TGU @ 35#

John Warkala 07-20-2009 07:27 PM

Re: Over 50 Crossfitters Sign In

Moderate row: 5555m- 23:23 Put a towel over the monitor and just counted strokes until I knew I was close to the end.

Rested 10 minutes then;

WOD 1- "Betty" (Thanks Crossfit Obsession)
5 rounds for time;
12 Presses (115#)
20 box jumps (Subbed step ups to 18" box)

Rest 5 minutes

3 rounds for time;
10 Hang Power Cleans (75#-should have gone heavier)
10 pull ups
10 burpees
7:36- Felt like the whole thing was burpees.

Pat Quigley 07-20-2009 08:34 PM

Re: Over 50 Crossfitters Sign In
hey Charles, I bruised a heal once. A training partner and myself were getting tense and silly waiting for our heat in a triathlon to start. He jumped into a pool and began to do a mock synchronized swimming routine. He dared me to join--which I did, feet first into a pool that I thought was deeper. It took about a month to heal without any sensation of pain--I just added more padding to the shoe for running. I'm just older and wiser now. I was only in my late 40"s at the time.:rofl:

Did the 5K Run by subbing a 5K row. Broke this into two 2.5K intervals with a minute rest in between. The splits were 12:14 and 12:37. Total time was 24:51.

Bill Houghton 07-21-2009 04:16 AM

Re: Over 50 Crossfitters Sign In
Torturous Twelve(?) instead of Filthy Fifty
For time:
12 Box jump, 20 inch box
12 Jumping pull-ups
12 Kettlebell swings, 45 lbs
Walking Lunge, 12 steps
12 Knees to elbows progression
12 Push press, 45 pounds
12 Back extensions
12 Thrusters 10 lb dumbbells
12 Burpees
12 jump rope


50 Abmat sit ups buy out

Diane Dennis 07-21-2009 11:03 AM

Re: Over 50 Crossfitters Sign In
Today - 07/21/09
Noon group workout on the North Shore

elbow plank
elbow plank with knee taps
elbow plank with twists side to side
elbow side plank - left
elbow side plank - right

AMRAP in 20 minutes
10 Bulgarians each leg
30 push-ups
Run down hill and run backwards up hill

*4 rounds plus Bulgarians and 22 push-ups*
Push-ups slowed me down after the 2nd round but I was VERY HAPPY with 142 push-ups (rounds 3, 4 and 5 I had to do them in sets of 5 but no knees)

Bench Dips - 1 minute intervals - 3 or 4 rounds (I can't remember the number of rounds or my reps (duh) but I was the only one doing them straight-legged!)

Run 5 laps down and up the hill - finished last except for the woman who walked.

Ended with a weird supine plank thing that cut off the circulation to my hands. I hated it and thought we looked like idiots.

Drove home in a giant pool of sweat.

Mark Ervi 07-21-2009 01:06 PM

Re: Over 50 Crossfitters Sign In
Did CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then I did Shoulder Press, Back Squats, and Deadlifts
I did not lift anything very heavy. Just did a bunch of reps.

John Warkala 07-21-2009 06:20 PM

Re: Over 50 Crossfitters Sign In
Row 3535 - 14:18.0
Used 535 meters as a warm up then moderate row for 300m followed by hard 200m. Pace averaged out to ~2:01

420x1 (New PR so I figured I'd quit while I was ahead):pepper:

John Burch 07-21-2009 06:53 PM

Re: Over 50 Crossfitters Sign In

1 mile run-7:28
100 pullups
200 situps
300 squats
1mile run
total time 52:26
my son said this one is worse then the filthy fifty

Charles Pyke 07-21-2009 08:27 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 21[/B]

WU: 1000m row. Time 4:04.2 - started slow with the intentio just to warm up, but felt compelled to cut loose a bit.

WU: 2XbarX5, 75X5, 95X3
Working: 115X5, 122.5X5, 125X4 (fail on 5)

100X 12-9-6 (planned). Did 10-6-3. A bit off from last attempt but due to yesterday’s push-ups and PR attempt today.

Pull-ups for fun before walking back into the house - 13.

[B]John[/B]…Excellent work on your DL PR. DL’s are one place where the seasoned set can give the young guys a good run for their money. You sure did.

[B]Bill[/B]…good idea on the scaling. That takes a good bit of discipline and realism. Even at a somewhat older age, the male animal tends to over estimate his capabilities.

[B]Mark[/B]…really like your avatar.

[B]Diane[/B]…KB avatar anytime soon?

Need to find a picture of my car.

[B]Deadlift PR Broccoli[/B]

Brad said he’d beat John’s 420 lb DL if it weren’t for his bruised heel. Right, Brad. That much weight would snap your little green stem arms right off.

Stephen R. Lampl 07-21-2009 09:32 PM

Re: Over 50 Crossfitters Sign In
[I][B]090720 MONDAY

Another Rest Day (unplanned). [/B]Crazy Busy and no energy/time left to work out.[/I]

[I]090721 TUESDAY

Back into it today.......
[/I][/B]Took it carefully and easily due to having over a week off....

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Backed off on GHD sit-ups and back extensions to 15 reps each; 20 push-ups also.

[I][B]WOD: 5K Run
[/B][/I][B]Scaled to 5K Walk / Slow Run - time: 43:50.
[/B]First .5 miles: Walk increasing speed to 4.0 MPH
Next 1.5 miles: Alternating .25 mi (400m) run at 5.5 MPH with 400m walk at 4.0 MPH.
Last 1.2 miles: Alternated .1 mile runs at 6.0 MPH with .1 mile walks at 4.0 MPH.

[I]Felt slight, continuous "pull" on L/Hamstring and R/Achilles throughout most of the runs and later walking, but nothing more serious. [/I][I]No lasting effects after post-WOD stretching. Very happy to complete this in any time period without a problem.[/I]

[I][B]Skill Work:
Warm up: [/B][/I]10 X 1 of Front Squats @ 45#[B]Overhead Squats. [/B]
[B]45# X 5, 5, 5.[/B]
No PVC pipe anywhere at the globo today, so got brave and tried using 45# bar. Form felt good and solid for all lifts! Sure smoked my shoulders though....

[/B][/I][B]Dead-Hang: 6
Kipping: 5, 10, 7, 11[/B]

Terry Dickman 07-21-2009 11:27 PM

Re: Over 50 Crossfitters Sign In
5 Attachment(s)
Nice Job on the DL PR John...I got a PR on it too. :pepper:
[B]Tuesday 090721[/B]
Deadlift 1-1-1-1-1-1-1 reps
365lbs, 385lbs, 405lbs, 425lbs, 435lbs, 440lbs, and 415lbs
actual;135 warm up, 365, 385, 405, 425, 445(f), 435, 445(f), 440, 415, 415, 415, 415.

I thought I would take some pics after I was done. Ended up doing 4 more reps at 415, my previous PR. I was going to try and do my new max weight PR...but no way. I was at the gym by myself. I put my camera on the tri pod and set it to timer mode, pressed the button and had 10 seconds to run over and lift the damn weight (415). I ended up doing 4 more lifts at 415 within about 1-2 minutes..after the WOD. I think maybe I invented a new WOD;

For time:
3 rounds of
1 camera snapshot with finger
10m run
Deadlift 415
My time was 2 minutes

Yeah I know I am goofball
check out my pics

Oh Yeah... got a PR on my Max Effort 500m row by 1 second; 1:38, changed resistance to 4 was 5 last time.

Diane Dennis 07-22-2009 05:30 AM

Re: Over 50 Crossfitters Sign In
Today - 07/22/09
6AM group workout on North Shore (Group of 1 again)

4 rounds
50 KB deadlifts
15 KB swings
15 KB highpulls
50 lungewalks

I wasn't at my best today. I felt tired from the last two days and had a heck of a time with my grip on the kettlebell. I nearly launched it a couple of times on the swings and had to put it down, wipe my hands and re-grip.

I had planned to do 5-on 2-off this week but might need to rest tomorrow. We'll see.

[B]Charlie[/B] - I hope your heel takes a turn for the better soon.
[B]John B.[/B] - Good job on Murph-ish! Regarding DU's, CF has a lot of instructional videos that are OK but the Journal article "Upside Down and Double Under at West Point" (July6) was fantastic. Todd Widman works with a cadet and gives him some great instruction that helped me immediately after watching it - I went out to the front porch and strung 12 together. Before that I could maybe do 3 in a row.
[B]John W.[/B] - Congrats on the DL PR and I like the new avatar!
[B]Terry[/B] - Congrats on your DL PR too and I enjoyed the DL pics
[B]All[/B] - You guys are rowing maniacs and I LOVE IT!!

Mark Ervi 07-22-2009 07:07 AM

Re: Over 50 Crossfitters Sign In
John & Terry,
You are officially a couple of beasts. Great DL's.

Feel like my avatar should be a picture of me in a tutu.

Tom Girouard 07-22-2009 12:33 PM

Re: Over 50 Crossfitters Sign In
Wow, unbelievable #'s for those DL's. I am both impressed and envious. Keep up the great work. Also have to mention that Terry is looking very tight in his new avitar.

Haven't checked in for a little while, but have been working hard.

Sunday - 20 stairs.

Monday - Yoga and then met my oldest son and a cop wo partner for a run. Goal was 8.1 miles, but my son and I cut out after 4.

Tues - Met the group at the stairs for a real smoker. We did so much I may miss something, but the idea was to complete a series of bw exercises in any order and in any rep scheme: 6 stairs, 40 pull ups, 60 knees to chest, 75 squats, 20 burpees, 200 rope skips, 75 box jumps, 75 push presses w/ 45# bar, 60 kb swings w/ 35#, 50 push ups.

Wed - Squatted 5 x 5 w/ 225#. Also worked on handstands

Stephen R. Lampl 07-22-2009 02:34 PM

Re: Over 50 Crossfitters Sign In
[I][B]090722 WEDNESDAY

CrossFit Sonora Training Session/Group WOD at Sonora H.S. Track[/B]
[/I]Well, we were few, but still managed to put in a good butt-kicking WOD. Thanks Josh and Seth for this killer....

Slow .25 mile jog/run
Shoulder pass throughs/body circles
Leg/hamstring stretches

Five Round for time of:
5 muscle-ups (or 10 pull-ups)
10 dead lifts X 185#
15 wall balls X 20# (10 foot target)
5 burpees

Scaled to:[/B][/I]
[B]5 Rounds for time of:[/B]
[B]10 pull-ups
10 wall balls X 20#
5 burpees
TIME: 18:31
[/B][I]L/hamstring not happy with the deadlifts after yesterday's workout. Got 1 round at 10 reps and 5 reps the next before dumping the DLs from the WOD. Scaled back on the wall balls also just to be safe, but probably[/I] could [I]have managed sets of 15 reps. Pull-ups were unbroken first three rounds, last two, got 8 + 2 each time. Best I've ever done on pull-ups! [B]YEAH![/B][/I]

Pat Quigley 07-22-2009 04:16 PM

Re: Over 50 Crossfitters Sign In
took a shot at a PR in DL and flopped.

225 X 6
285 X 5
315 X2
385 X 1
405 X 1
465 f
455 f
315 X 2

I think that I was trying to do too many things at once: have a PR and learn a hook grip. While I am lifting the bar beneath the meaty part of the palm, my fingers are not used to the weight. The other part is that my last PR was 435 so I've got to lower my jumps. The 455 slipped from my fingers in a no-hook grip. So I didn't tear a callus, however I did tear the skin on the middle of the pinky and ring finger:ranting2: OK, I'll stop the whining.

My club is having a "Strong Person" competition this weekend that I'm entering. Events are deadlift, overhead press, pulling a sled, flipping a tire, farmer's walk and tossing a medicine ball.

Tom Rolen 07-22-2009 05:21 PM

Re: Over 50 Crossfitters Sign In
Damn Impressive, you have a few years and injuries on me but WOW, I like effort.


Tom Rolen 07-22-2009 05:41 PM

Re: Over 50 Crossfitters Sign In
Damn Impressive, you have a few years and injuries on me but WOW, I like effort.


John Burch 07-22-2009 06:20 PM

Re: Over 50 Crossfitters Sign In
thanks for the tip Diane, I will check it out

Good work Pat

80 throw it over your head anyway you can @ 75#
8 rounds of
12 pushup
21 KB swings @ 35#
200 M farmer walk @ 50#

time 19:58

Tom Rolen 07-22-2009 07:23 PM

Re: Over 50 Crossfitters Sign In
[FONT="Comic Sans MS"][SIZE="4"]I promise that I will get better at posting, remember that I am old and getting started with CF.

As far as yesterday's WOD
135 x 5
225 x 5
315 x 5
405 x 1
455 x 1
500 x 1 new PR

I said that I could squat and dl, now the real work outs will follow as I have no met-con conditioning at all.

Pat, after reading your post and what you are working thru, you my man have inspired me.

51 Y0/M/250lb/5'10"/Shape more on the oval side, but improving.[/SIZE][/FONT]

Mark Ervi 07-22-2009 07:30 PM

Re: Over 50 Crossfitters Sign In
Tom G.-
That Tuesday workout was a killer.

Go get 'em in that Strong Man contest!

John Warkala 07-22-2009 10:08 PM

Re: Over 50 Crossfitters Sign In
Thanks all for the DL encouragement.

Terry- Great PR on your DL.

Dianne- Thanks for the compliment on the avatar. In almost 40 years of being a gym rat, that's the first time I ever picked up a weight without a shirt on. My son made me do it after my PR. Notice I backed off to 315 for the picture !

7/22/09- My turn at the....."Filthy Fifties"

50 Box jump, 24 inch box (Subbed step up to 15" box, up from 12")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Subbed Abmat sit ups)
50 Push press, 45 pounds
50 Back extensions (First time as RXed, used to do "Good Mornings")
50 Wall ball shots, 20 pound ball (Up from a 16# ball)
50 Burpees (I do Burpees to boxes, lowered box from 15" to 12")
50 Double unders (Subbed 250 single taps)


Down from 46:48 three months ago. Hit the burpees at ~25min and was just gassed. There's a special room in hell where they do nothing but burpees.

John Burch 07-23-2009 04:40 AM

Re: Over 50 Crossfitters Sign In
Screw Up
After The 8 Rounds Of
12 Pushups
21 Kb Swings @ 35#

It Is One 200m Farmer Walk @ 50 #

Diane Dennis 07-23-2009 05:28 AM

Re: Over 50 Crossfitters Sign In
Today - 07/23/09

6AM appointment with my manicurist. It didn't make me any fitter but my hands are going to look good when I get them around that barbell tomorrow.

[B]John W[/B] - I agree with you on that burpee room in hell
[B]Pat[/B] - Good luck in the Strong Man competition - can't wait to hear how you do!
[B]Stephen[/B] - Really happy that your pull-ups have come so far. Be careful with that hamstring - I don't want to have to worry about both your hamstring and Charlie's heel!
[B]Mark[/B] - I tried to picture you in a tutu but just couldn't do it! I can't even picture me in a tutu
[B]Tom G[/B] - Your Tuesday WOD made me tired just reading it - WOW
[B]Tom R[/B] - Stick with it and you won't be oval for long!

Terry Dickman 07-23-2009 07:49 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Warkala;630064]There's a special room in hell where they do nothing but burpees.[/QUOTE]
I'll second that!

Mark Ervi 07-23-2009 09:18 AM

Re: Over 50 Crossfitters Sign In
Warmed up with 3 rounds Samson stretch, 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups.
Then 6 mins. Easy running.

Then did modified “DT”.
I did 3 rounds of
12x95lb. DL
9x95lb. HPC
6x95lb. Push jerks.
Then 75lbs. for each for last 2 rounds. My time: 28:20.

Then I did modified “DT” again w/60lbs. for each exercise and took 13:22

Linda Kardos 07-23-2009 03:26 PM

Re: Over 50 Crossfitters Sign In
DANG! I just lost my post I spent 20 min . writing. Grrrrrrrrrrrr. (I hate when that happens)

Oh well I did my Tabatas on Thursday and my CF warm up yesterday but bailed on the WOD. I spent way too much time working in the garden the day before.

I'll be back to post the details of my next workout hopefully tonight.

Charles Pyke 07-23-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 23[/B]

[B]Row Metcon Day[/B]

Wanted to do “DT” for my Metcon, but thought I’d give the heel another easy day. Felt pretty good for the first few hours this morning.

WU: 1000m easy row

Made a run at Terry’s 1:33 500m but was so gassed after 300 m, I had to slow way, way down. Won’t mention the time, but I held 1:32 up to that point. BTW, that hurts to do that. :rofl:

[B]4 X 500m[/B] w/ 2:30 rest btwn efforts

[B]1[/B] - 1:48.0
[B]2[/B] - 1:47:7
[B]3[/B] - 1:49.3
[B]4[/B] - 1:49.8

Nice improvement. Again, these are miserable and hurt like hell. My wife thought I was dying and kept asking if I was alright. Silly girl, I’m not happy unless I’m gasping and about to throw up. :puke0000:

Warm down w/ 4+ min very easy rowing.

Total of 5237m today.

[B]Linda[/B]…I use a word processor to write my stuff down first. That way burps in the internet don’t eat my work.

[B]John[/B]...the burpees on the filthy fifties is where I really hit the wall, too. Last time I tried it, I aborted after only a few burpees for fear of falling on my face and knocking some teeth out. (Should have kept going. Might have knocked some sense into my thick skull.)

[B]Rowing Broccoli[/B]

Brad and one of the other guys are out puking. They were rowing some 500m sprints, too!

Terry Dickman 07-23-2009 08:52 PM

Re: Over 50 Crossfitters Sign In
John...nice job on the Filthy Fifty..we had a few people at our Box DNF it, they were all under 30 yrs old. So any one over 50 finishing that WOD is a stud or studdette in my mind.

Linda...I do the same as Charlie..if its a long post I write in Word. I have lost my posts a time or two.

Charlie...good effort on the row and your WOD, BTW my time was 1:38, 1:33 was my pace when the clock stopped.

Mark...DT twice? It's not taking you long to get back into it.

Diane...can't wait to see your nails around that bar.

[B]Thursday 090723[/B]

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

16:08 PR

Stephen R. Lampl 07-23-2009 09:43 PM

Re: Over 50 Crossfitters Sign In
[I][B]090723 THURSDAY
[/I]Got a chance to actually act as a trainer today (for the first time!). Took about 10 to 15 minutes to show a couple of gym regulars (who also mix in CF workouts) some kipping progressions. Felt really great to be able to give back and share stuff I've learned.......

[I]Seriously stiff and sore from yesterday's workout. Concentrated on skill work today.[/I]

[/B][/I][B]Jump Rope work.
[/B]Skipping with heavy (2#) rope:
50 singles X 4
DU practice: About 10:00 (with breaks). Got a DU on most every attempt, but could not chain any together. Must spend more time on these!
Shoulder pass thrus + trunk rotations + body circles.

[I][B]Skill Work[/B][/I]: [I][B]Squats
[/B][/I]Used no weight, concentrated on strict form and worked to keep my weight off my toes.
[B]Air Squats: [/B]10 X 5
[B]Back Squats: [/B]10 X 5 X PVC
[B]Box Squats: [/B](Used weight bench) 10 X 5 X PVC

[I][B]Strength Work:
[/B][/I][B]Push-ups: [/B]Full ROM (hands on benches) - lowering upper body as far as I could go.
20 X 3 (first two sets unbroken)
Kipping: 13, 7, 10
Dead Hang: 6[/B]

Stephen R. Lampl 07-23-2009 10:07 PM

Re: Over 50 Crossfitters Sign In
Hey All:

[B]Tom R.: [/B]Welcome aboard - - don't think I saw your original posts......Congrats on the 500# PR!

[B]John W.: [/B]Awesome avatar and great job on the DL PR and FF yesterday! And I too hear ya on the special place for the PFSSes (Pain Filled Soul Suckers - AKA Burpees). If I haven't mentioned, I love your signature line quote!

[B]Diane: [/B]Thank you for the encouragement on the pull-ups and concern for the hammy. I guess I have to grow up and take things a little more slowly. make up for some lost ground.....

[B]John B.: [/B]Killer WOD you did yesterday. Ouch (80 reps with the sandbag.....).

[B]Pat: [/B]Great job on the DL PR attempt. Good luck on the Strong Person competition this weekend. You'll no doubt be a serious contender!

[B]Terry: [/B]Kudos on the DL PR, Rowing PR, and the great "DT" time. Great new avatar, BTW.

[B]Mark: [/B]Nice work and way to push for intensity with the extra work on "DT". AWESOME!

[B]Charlie: [/B]Nice job on the row metcon day. Time for me to get back on my rower and take a run at you and Terry.....

[B]Linda: [/B]I've tried posting from my BlackBerry when my PC wasn't available. I learned the hard way after losing my posts several times.

Take care all - - I hope I didn't miss anyone!

John Warkala 07-23-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
Steve-Great job remembering what to post for everyone. Once I hit reply to thread I forget half the stuff I want to say.

Row 3000m- 12:23.6

For time:
30 Power clean and jerk (115#)
Run 400m (Subbed 500m row-Times like this, I wish I could run)
30 Power Snatch (65#)


Row 2501m-10:25.3 (Tried to earn some extra weightwatchers activity points while my son was finishing the "Fifties")

Still not used to high volumes of Oly lifts. 30 reps used to be a full workout with warm-up sets and then sets of doubles or singles.
Haven't snatched in a long time. Tried to concentrate on form and stopped every time I felt myself pressing it out and not getting under it enough, even with the light weight.

Will probably take a rest day Friday and then my son and I are going to the Kettlebell Cert at Crossift Milford in Ct.

Pat- Good luck in the "Strong Man". I did one 2 years ago and came in first in my age group. It didn't hurt that I was the ONLY one entered in my age group. Actually the next oldest guy was a mere 41.

Have a great weekend all. It's actually supposed to feel like Summer here in the Northeast.

Linda Kardos 07-23-2009 10:51 PM

Re: Over 50 Crossfitters Sign In
OK thanks you guys - you're right I should have been more careful with a long post but I was logged in then I got a note to log in again after I tried to post. I'll get to know the site glitches here with a bit of experience.

Here's what I did:

Last Sunday - Tabata Something else.

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
10 SQ
10 SU
20 sec. SS L&R leg (samson stretch)

WOD _ 20 sec work, 10 sec rest (16 min total)

*subbed double unders for pullups since I don't have a pullup bar and I suck at DUs.

DU - 3,3,4,3,4,3,2,2
PU - 8,5,7,5,4,4,4,4
SU - 7,10,10,10,9,9,10,10
SQ - 14,12,11,11,11,10,11,10

not great but whatever
Monday and Tuesday around here are our weekend days - rest and lots of hauling rocks and planting

Yesterday - got my York 15K oly bar!

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
15 SQ
20 SU
20 sec. SS L&R leg (samson stretch)

*had good intentions to do the 20 min amrap from CF Ottawa, then thought maybe 10 min max reps thrusters with my new bar, but was running out of time and energy so I settled for 30 thrusters in good form.

I won't count it as a workout day for this week.


I really do miss CF classes to keep the workout time clipping along.
I got to do my warmup outside in the cool evening air though.

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
10 SQ
10 SU
20 sec. SS L&R leg (samson stretch)

WOD - Squat ladder

Every minute on the minute, perform squats starting with one and increasing the rep count performed with every round until you cannot complete the required reps within the minute.

Wt: 15 kg (34#)
17 minutes
total: 153 SQ

I did this about 3 months ago and got to 21 min.

Bill Houghton 07-24-2009 04:06 AM

Re: Over 50 Crossfitters Sign In
DT scaled

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps


I didn't want to miss another work out, so I didn't care how long this was going to take, I was going to get through all 5 rounds. Been having major trouble with "TMJ" (nutrition)! I've fallen and I can't get up. I figured a good dose of suffering would get me back on track!

Diane Dennis 07-24-2009 09:33 AM

Re: Over 50 Crossfitters Sign In
Today - 07/24/09
10:30 workout in the gym with Bill

The owner/trainer of my gym has come back and I can no longer bring Patrick as my "workout partner" :(. Bill is a great guy and a former power lifter, but he's not a CrossFitter. We'll see how this goes.

Run to the gym
2 x 500m row - 2:04, 2:03
I felt off-kilter during the rows and afterward noticed that the damper setting was 10.

No actual "WOD" so to speak, just some lifting:

Using the "girlie bar" :( only
16 squat clean and press
12 push presses

deadlifts - 12 x 85, 10 x 95, 8 x 105

Using the 45# bar only
16 squat clean and press
12 push presses

The workout was ho-hum (I closed my eyes and tried to pretend he was Patrick but it didn't work). On a positive note, I had just watched the Dave Tate DL videos in the Journal before I went to the gym, and we had some interesting discussion regarding the sumo stance vs regular stance, as well as shoulder positioning in front of or behind the bar on the DL.

Finished with rowing on my own:
2 x 1000m: 4:10, 4:21 (sorta pooped out on that last one)
[B]I wish I could row like you guys!!!![/B]

Terry Dickman 07-24-2009 11:45 AM

Re: Over 50 Crossfitters Sign In
Diane...Great row times, like the new Avatar.

John that a Tat on your left arm? sure would like to see close up.

Charles Pyke 07-24-2009 01:07 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 24[/B]

WU: 1000m, 4:26.7

WU:2x75x5, 115x5, 135x3, 225x2
[B]Work Sets - 4 X 3 260 / 275 / 290 / 305[/B]

[B]225 X 15-12-9[/B] (1 min rest btwn sets) Oh boy, quite fun. Unfortunately finished the set and that means I have to increase the wt or add reps next time.

[B]Tried 1 min max push ups.[/B] Only cranked out 23 before my arms quit. Not a good reflection of my Tabata push up effort, but I am feeling the effects of yesterday’s workout and I just did finish some hard DL work. Excuses, excuses.

[B]1 min max rep crunches, USAF style.[/B] Only 42. Since I know I can do better, I am assuming yesterday’s and today’s workout degraded my performance.

[B]Pull-ups[/B] - 3 X max rep w/ 5 min rest. 13 / 13 / 10

[B]Tabata Back Extension[/B] - 21, 15, 12, 11, 13, 13, 11, 15 for 111 reps total vol. This is a new kind of suck.

[B]Paralette Push-ups[/B] 3 X max reps w/ 2 min rest - 10 / 9 / 7
Very strict w/ hest below bars and full shoulder/elbow lock out and extension. These are tough! Since the GHD sit-ups had a profound effect on my sit up ability, I thought I'd step up the difficulty on the push-ups, too.

[B]Diane[/B]...Those are some great time for rowing, especially with the damper at 10. If you go to the Concept 2 website and look at the rankings, you will see that you are right at the 50th percentile. Don't forget, you were not doing one 500m max effort sprint w/ a proper damper setting. I'd bet you would place well otherwise.

The guy in the funny swim shorts wants to see John's tatoo?

I get to work through the weekend with very bad work hours. Tonight, I go to work at midnight or so and hopefully will get home by noon tomorrow. Then I have to go back to work at noon on Sunday. Don't they know I'm in my fifties?

[B]Deadlift Broccoli[/B]

Brad PR'd at 4.25 today. (grams that is)

And I am thinking I did to much volume today.

Diane Mahoney 07-24-2009 01:18 PM

Re: Over 50 Crossfitters Sign In
Hmmmm, is there an over 40 thread?

Pat Quigley 07-24-2009 04:11 PM

Re: Over 50 Crossfitters Sign In
DD, nice avatar---off the rocker and moving!

Diane M, join the list of under 50's who cannot wait to get here! Someone else stopped here last week for the same. :)

Did the "Lynne" today. 225 for BP and close grip PU in neutral position.

1 14/20
2 12/15
3 7/14
4 7/10
5 5/11.

Not much change up or down from the last Lynne.

My globo is doing an active drive to keep the members happier and asked for recommendations. Left them a list: bumper plates, more yelling and grunting in the gym, climbing ropes, rings, a few walls without mirrors so I don't have worry about breaking glass on assisted HSPU's. Oh well, I can fantasize anyhow. :rolleyes:

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