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Mark Ervi 07-29-2009 08:12 AM

Re: Over 50 Crossfitters Sign In
Welcome Christin.

Today I ran 5K on the road in 27:54

Diane Mahoney 07-29-2009 09:42 AM

Re: Over 50 Crossfitters Sign In
Ah heck, why wait five years to join in the fun?

I am in my third week of CrossFit. Today I learned this exciting tidbit. Yesterday they weighed the unloaded barbells. They are 42#, not the 33# pounds they'd thought they were. So everything I've done with a barbell, and it's not a whole lot because of the learning curve, is NINE wonderful pounds better than I thought. :D This makes me especially happy on the chest press as that is not a new exercise for me.

Terry Dickman 07-29-2009 04:46 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Stephen R. Lampl;633665]Terry,

PM to you.....[/QUOTE]

didn't see one?

[B]Wednesday 090729[/B]
Run 10 K

60:03 at 5:30am
Measured out a 2.5k route around the neighborhood, ran splits of 14:28,15:35,15:26,14:33
Felt tired and slow

Tom Girouard 07-29-2009 04:48 PM

Re: Over 50 Crossfitters Sign In
It's been a little while. Changed out my desktop for a laptop and have had "issues" that are still being unwound.

Can't remember all my workouts since last Wenesday but will try.

Thursday off.

Friday off.

Saturday we travelled to the Boston area to visit family and take in a Red Sox game. Great time by all.

Sunday did a run with my wife. Maybe about 3 miles with sets of 25 pushups intermixed along the way.

Monday rest and travel day.

Tuesday rowed at lunch as penance for my sins over the weekend. Set the C2 for 30 minutes, did the first 5000M in 20:18, backed off a little and finished the remainder for a total distance of 7248M. The did a group workout at the stairs after work. This one played to some of my strenghts for a change. In any order 40 ring dips, 40 pull ups, 40 push ups,70 air squats, 3 rounds of sled dragging with 60#, 3 stairs and 2 approx 1 mile runs. Did all the exercises first, then a run, the stairs and the second run. Beat everyone.

Going to do 10 quick stairs before dinner as soon as I sign off.

PS. Welcome to Christin Street. I have followed her progress (does that make me a troll) for quite some time. She has made some great progress and is as tough as nails. And FIFTY is an F-word... fabulous!!

Pat Quigley 07-29-2009 06:41 PM

Re: Over 50 Crossfitters Sign In
Welcome aboard Christin.

Substituted 10K row for 10K run. Just as before I did 4X2500 meters with a break in between ea.

Split were: 12:50, 12:58, 13:45, and 13:14. Total was 52:48. This was 30+sec better than last time. In the last set I found a new gear for the last few 100 meters. Something about planting the ball of my foot and pulling like hell. I was rowing at a sub 2:00 pace. :kicking0:

John Warkala 07-29-2009 06:47 PM

Re: Over 50 Crossfitters Sign In
Welcome to Christin and Diane M.
Isn't it nice to join a group where you are the youngsters ?

Row 5000m - 20:07.9

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minuteā€¦ continuing as long as you are able.
Use as many sets each minute as needed.
135lb/ 85lb"

Subbed two 45# kettlebells for the barbell. Dead clean and press for first rep of each round then swing clean and press. I guess I'm going to be that "KB guy"

7 rounds

Gotta give props to my son (16yrs, body weight 145). Did the WOD as RXed and got 5 rounds +4 reps.

Stephen R. Lampl 07-29-2009 09:43 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;634286]didn't see one?

[B]Wednesday 090729[/B]
Run 10 K

60:03 at 5:30am
Measured out a 2.5k route around the neighborhood, ran splits of 14:28,15:35,15:26,14:33
Felt tired and slow[/quote]


My bad - - had a senior moment and got sidetracked. Trying again.....

Actually, your times seem pretty good......I figure you are at a 9:00/mile pace or so......excellent over a 6.2 mile distance.

Linda Kardos 07-29-2009 10:11 PM

Re: Over 50 Crossfitters Sign In
[U][B]Warmup[/B] (this week) [/U]
3x (10 count)
[LIST][*]5 strict PLU [*]neck movments (3 directions) [*]arm circles [*]shoulder dislocates [*]leg swings (2 directions) [*]hip rotations [*]PU [*]1 min plank[/LIST]
2x Burgner WU drill
Skill: snatch 3x10 @34#

(mod. from CF Ottawa)
AMRAP in 15
[LIST][*]200 m run - subbed: 150 skips (single under) [*]5 jump squats [*]5 strict PLUs[/LIST]
score: 4 rds +50 skips

* all PLUs done from hook grip on 2x6 rafter (ouch) - not possible to kip
[B][SIZE="3"]Diane and Christin - welcome to the club![/SIZE][/B]

Stephen R. Lampl 07-29-2009 10:13 PM

Re: Over 50 Crossfitters Sign In
[I][B]090729 THURSDAY

[/B][/I][B]Versa Climber [/B]10:00 / 72-75 SPM / Full ROM steps (10 -12").
[B]CF Redding WU [/B]slightly modified. GHDs / Back Ext. = 15 X 2. Push ups X 30.

[I][B]Strength Work:[/B][/I] (Not timed)
[B]Full-ROM push ups. Hands on benches.
[/B]20 X 3. First two sets unbroken. Last set, 18 + 2.
[B]Full-ROM push ups, feet elevated, hands on benches.
[/B]10 X 4. First two sets unbroken. Set three 8 + 2, Last set, 6 + 4.
[B]Total push-ups = 100

[I]Skill Work:
[/I]Air Squats [/B](for strict form):
10, 15, 20; 15, 20 25.
[B]OHS (PVC) Box Squats[/B] also strict form (used low weight bench):
10 X 5.
[I]Finally got a couple of good reps where I felt my weight come off my toes![/I]

[I][B]Double-under practice: [/B][/I]About 15:00 total.
Used "single/DU" method. Got a DU on almost every attempt. Chained two together on 7 or 8 of the attempts. Chained [B][COLOR=Red]3[/COLOR][/B] together on one other attempt! I guess that makes it a [B][COLOR=Red]PR![/COLOR][/B]

Good day today - - energy is coming back and form on squats/OHS is getting there........s l o w l y.

Stephen R. Lampl 07-29-2009 10:15 PM

Re: Over 50 Crossfitters Sign In
[quote=Christin Street;633735]So I guess I can officially sign in here. :) Great things happening in here. Proof that fifty doesn't have to be an f-word. Keep it up![/quote]

Welcome........[I][B]officially[/B][/I]! Wonderful to have you joining us!

Diane Dennis 07-30-2009 04:29 AM

Re: Over 50 Crossfitters Sign In
Today - 07/30/09

Slept like a rock last night but still feeling a little testy and anti-social. Consequently, I think a solitary pursuit is my best bet so I am going to do yesterday's 10K. I haven't run this far in quite some time but I like to run, so off I go!

Diane Dennis 07-30-2009 08:16 AM

Re: Over 50 Crossfitters Sign In
Whew! The 91% humidity was rough!

I don't have a 10K route so I decided to just keep going for 1:15 and figured I'd be good on distance. I threw in about 300 steps along the route and that slowed me down considerably, especially the last set which were near the end of the run.

I started my cool-down walk back to the house about a half-block from my gym and got a wild urge to run in and see how fast I could row 500m after a 10K. I was tired but I must have had some kind of adrenalin rush when I sat down on the rower because I pulled out a 2:01! And then I had to muster up every ounce of control I had in me not to vomit.

I mapped the run when I got home and the running distance was 6.1 miles, not counting the steps.

Diane Mahoney 07-30-2009 08:50 AM

Re: Over 50 Crossfitters Sign In
:kicking0: I have completed my third week of CrossFit!

Thursday 7/30/2009 ***Another 20/20***
Max Reps

Pull-Ups (I used 3 bands, maybe next time 2)
#20 Slam Ball (I used a 10# weighted ball, next time 12#)
Row (Cal) (I was getting 3-4 cal/20 sec.)
#75 Push Press (I used 15# dumbbells)
20 Seconds Work 20 Seconds Rest (Rest, ha!)
8 Rounds Alternating Movements

I don't know my total rep count yet. That workout kicked this youngster's @$$.

Thanks for letting me play guys! It [I]is [/I]nice to be the young one in the crowd. Everyone at my 6 AM workout is 10-20 years younger than me.

Stephen R. Lampl 07-30-2009 03:15 PM

Re: Over 50 Crossfitters Sign In
[I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I][/COLOR][/COLOR]

Stephen R. Lampl 07-30-2009 03:18 PM

Re: Over 50 Crossfitters Sign In
Diane D. and Diane M.:

Great work, both of you. Congrats on your third week, Diane M.

Diane D.: Awesome 500m rowing time - - especially after a nice, long run.

I'll try to start catching up with everyone else - - things are settling down.......slowly and at long last.

John Warkala 07-30-2009 06:28 PM

Re: Over 50 Crossfitters Sign In

Active rest

Row 7500m- 30:45.8

Fun with Kettlebells- Just practiced cleans, swings and snatches. Was able to snatch 70# kb with each arm !

Started working on handstand progressions.

John Burch 07-30-2009 07:55 PM

Re: Over 50 Crossfitters Sign In
Welcome Diane and Christin
run 400m
5 pushup
10 sit ups
15 squats
10 sit ups
5 pull ups
15 overhead squats @ 45#

back squats
3 @ 95#
2 more sets of 5 @ 170# and 3 sets of 3 @ 170#

WOD 10 rounds of 7 SHPDL @ 95# & 7 ring dips
time 13:00

Diane Dennis 07-31-2009 10:11 AM

Re: Over 50 Crossfitters Sign In
Today - 07/31/09
11:AM workout at the gym with Bill

Run to gym
Row 500m
Dumbbell swings

8 x 95 DLs
1 min. sit-ups: 47
6 x 105 DLs
45 sec. sit-ups: 38
4 x 115 DLs
30 sec. sit-ups: 28!
2 x 120 DLs
1 x 130 DL

1 min squat clean and press: 18

Ran backwards up hill to home.

[B]Stephen[/B] - Congrats on Fran PR!

Diane Mahoney 07-31-2009 03:39 PM

Re: Over 50 Crossfitters Sign In
I am enjoying a rest day. Ahhh. I needed it too, I've been working hard!

Golf tomorrow. Back to CrossFit on Sunday.

Diane D, you're running those Pittsburgh hills? Once I went with my boyfriend to see his family there, took my running shoes, saw the hills and never pulled the shoes out of my bag. Sure is a beautiful city.

Diane Dennis 07-31-2009 04:30 PM

Re: Over 50 Crossfitters Sign In
[B]Diane M[/B] - Thanks for the props to Pittsburgh. It is a beautiful city! First-timers are always amazed. Regarding the hills, one of the reasons I run so many of the "city steps" is to help me when I hit one of the many big hills along my route. The steps make the hills seem easy! And running on them in the summer is much easier than driving on them in the winter (can you say "my car is sideways?")!

Tom Rolen 07-31-2009 06:08 PM

Re: Over 50 Crossfitters Sign In
First day back in a while, behind several days of WOD's. Well, it gives me more of a chance to adapt and improvise.

One Arm Dumbbell Snatches with 1 min. rest between sets.

Left 80lb: 6, 7, 8, 8, 7, 7, 6, 6, 6

Right 70lb: 6, 8, 8, 10, 9, 8, 7, 7, 6

To the Diane D. and Diane M., way to go and keep it up

Stephen R. Lampl 07-31-2009 06:30 PM

Re: Over 50 Crossfitters Sign In
[B]Re: Steve's "I'm not aging quietly" log[/B]
[I][B]090731 FRIDAY

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]GHD situps and back extensions 15 X 2 each. Push-ups X 30.

[I][B]WOD Warm-up:
[/B][/I][B]Walking/Jogging intervals.
[/B]Took a good 20:00 of slowly increasing speeds up to 6.0 MPH, with lots of stretching thrown in.

[I][B]WOD: "Nicole"
[/B][/I][B]AMRAP in 20:00 of:
400m Run
[U]Max Rep Pull-ups[/U]
4 rounds + a 5th run.
Pull-ups: 12/11/10/10.
[/B][I]Kept the runs all slow at 5.5 MPH to be safe, given all the leg hassles I've had lately. This was rather amusing, but my pull-ups were limited by my grip (sweaty palms and no chalk allowed in the globo) - - kept having to balance how hard I kipped with not accidentally yanking my hands off the bar. [/I]

[I][B]Skill Work:
[/B][/I][B]Snatch Progressions.
[I]Warm-up: Burgener Warm-up
[/I]Hang Power Snatch:
[/B]PVC X 10, then
45# X 5 X 3
[B]Power Snatch (from the ground)
[/B]PVC X 10, then
45# X 5 X 3.
[I]Had some good ones in here - - hit about 50% on form. Definitely could feel when I went forward on my toes. I was totally amazed how hard this work was. I think the WOD was easier![/I] [I]

What a great day though.[/I] [I]Geez, I love this stuff![/I]

Charles Pyke 07-31-2009 07:17 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 31[/B]

Split my workout today.

This morning.
WU: 1000m row

WU: bar X 5, bar X 5, 65 X 5, 75 X 3, 95 X 2
Working: 115 X 5, 122.5 X 5, 125 X 5 ([B]pr[/B])
Just barely got that last rep. Will switch to 3 rep sets next time.

100 X 12-9-6 (planned), 9-6-3 (actual) looks like I need to knock the wt back to 95 lbs.

Second half of my workout, late afternoon thru early evening. Was a combination of mowing the yard, 500m row sprints, push-ups, pull-ups, and power cleans. Mowed for a while, then stopped to either row or do the other stuff.

[B]Rowing[/B] - 1:44.6, 1:42.3
[B]Push-ups[/B] - 28, 30
[B]Pull-ups[/B] - 15, 13
[B]Power Cleans[/B] - 100 X 10, 115 X 10

Been reading my 2nd edition of [I]Starting Strength[/I]. So, I also practiced deadlift technique. Tweaked my press and power clean, too.

Work has been keeping me worn out lately, but it looks like things will ease up a bit. Have not been keeping up with everyone but it looks like lots of good, fun work had been done.

My retirement orders were posted this week. The magic date is 31 May 2010. Gotta start looking for work soon.

[B]Starting Strength Broccoli[/B]

Bill Houghton 08-01-2009 05:25 AM

Re: Over 50 Crossfitters Sign In

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (up/down driveway)
Max rep Pull-ups (assisted w/rubber band)

11 10 9 8

Terry Dickman 08-01-2009 07:54 AM

Re: Over 50 Crossfitters Sign In
[B]Friday 090731[/B]

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds 20/15/13/12/12/13=85 rxd

Pat Quigley 08-01-2009 08:09 AM

Re: Over 50 Crossfitters Sign In
Charles---are there openings for a broccoli coach? Congrats on a full career!

Saw Cirque de Soliel's [I]Saltimboco[/I] last night. The strength and coordination of these athletes is awesome. My wife and I are coming up on our 40th anniversary this Thanksgiving. Started talking about celebrating in Vegas and taking in the two shows up there. We'll see. Our daughters will chime in on this one I'm sure.

Did Nicole yesterday. Did the run on a treadmill at 5.0 spd. Got in 5 rounds with 15,15,14,12,12 pull ups. .1mile run to round out the 20 minutes.

Short night's sleep. May have to put off the Back Squat till tomorrow. Enjoy your weekend folks.

Diane Dennis 08-01-2009 11:07 AM

Re: Over 50 Crossfitters Sign In
Rest Day

It's beautiful weather and I've been out in the little black car all day having a ball!

Tennis tomorrow and then back at it on Monday.

John Warkala 08-01-2009 12:21 PM

Re: Over 50 Crossfitters Sign In

I can't believe that it's August already.

WOD- Thanks to Crossfit the Rock, Rockville Centre, NY

For time;
Row 1000m
30 Box jumps (Subbed step ups to 15" box)
20 pull ups
10 Front Squats 95# (subbed two 45# KBs)

Row 500m
30 box jumps (same sub)
20 push ups
10 Clean and jerk 95# (Subbed clean and press w/two 45# KBs)


Press 5x5 @ 115# strict

Terry Dickman 08-01-2009 12:21 PM

Re: Over 50 Crossfitters Sign In
[B]Saturday 090801[/B]
Back Squat 1-1-1-1-1-1-1 reps

old PR was 295, thx to Danny on of our trainers, he really helped me improve my form and I was able to create more power, almost bailed at 310 but the yelling seemed to help.

John Warkala 08-01-2009 12:44 PM

Re: Over 50 Crossfitters Sign In
Hey Terry,

"Poor form in the gym is caused by insufficient yelling." -Mark Rippetoe

John Burch 08-01-2009 01:11 PM

Re: Over 50 Crossfitters Sign In
Great work Terry


20 THRUSTERS @ 75#


Mark Ervi 08-01-2009 02:46 PM

Re: Over 50 Crossfitters Sign In
WOW!!! All the work is really something to read about.

Stephen, great Fran. I can only dream.

Terry, great back squat. I can only imagine myself impaled on the floor with 310 on the ground and me folded under it.

Friday, I did CFWUx3 w/assisted dips.
Ran 6 mins. on treadmill then did a bunch of sets of shoulder press and back squat at weights ranging from 45lbs. up to 105lbs. on SP and 45lbs. to 160lbs. on Back squats. I just worked and worked and worked.

Today I did 6 rounds of run 400 meters, do pull-ups, then rest 2 mins.
I ran 2:16, 1:50, 1:51, 1:51, 1:56, 1:50. I did 8,8,6,6,4,4 pull-ups.

Stephen R. Lampl 08-01-2009 04:01 PM

Re: Over 50 Crossfitters Sign In

[/B]Welcome back! Solid work with the Db snatches.


[/B]Props both on the press PR and the "kick butt" rowing! Kudos to you on the full career.....hope you find something out there work-wise that is right up your alley.


[/B]Great work on "Nicole."


[/B]You also (with "Nicole."). Did my first one ever yesterday. Kudos on the BS PR today! You have to feel wonderful to have busted the 300# barrier. Was it you or Danny doing the yelling?


[/B]Great "Nicole" also. Do you work out at a box, or do the "garage gym" thing? My folks live up in Cottonwood, but there the closest affiliate is in Prescott.

[B]Diane D.,

[/B]Glad you are enjoying the weather. Been taking a rest day myself and have been out driving my little blue car, but my rower has been calling to me.........enjoy the weekend!

[B]John W.,

[/B]Solid work! I too love Rip's quote!

[B]John B.,

[/B]Nice work on the thruster-burpee WOD. I can think of other forms of preferable punishment than 100 thrusters and 50 burpees in one workout!


[/B]Great work both days! Way to just work at it consistently. I'll be so happy when I can start adding significant weight to my snatches, BS, and OHS. Still stuck on form and skill work. Nice, fast 400s and pull-ups!

[I][B]Hope everyone is having a great weekend!
BBQ Peppers waiting for roasting.....

Tim Fisher 08-01-2009 07:12 PM

Re: Over 50 Crossfitters Sign In
I posted for the first time a few weeks ago then my mom got hurt and everything went haywire for a few weeks, but now I'm back. Mom is doing much better, she is in rehab.

workout: suitcase squats 55lb x 15, 60 x 13, 65 x 11, 70 x 9, 75 x 7, 80 x 6, 85 x 5, 90 x 4, 95 x 3, 100 x 2 - 30 sec. rest between each set.

BP: 135 X 12, 185 X 10, 205 X 8, 225 X 6, 135 X 20, 135 X 20, 135 X 20

leg press: 12 x 450, 10 x 540, 10 x 630

lat pulls: 155 x 10, 155 x 10, 155 x 10

Tom Rolen 08-01-2009 07:59 PM

Re: Over 50 Crossfitters Sign In
[B]Steve:[/B] I swear you should run for office and I mean that in a positive way as you are so good at giving props to all of us who post. Nice job, and it is appreciated. And by the way, nice job with your new PR.

[B]Terry:[/B] Nice job with the squats.

Today 8-01-09 4 Rounds alternating exercises of the following:

One arm rows with 100lb DB
15/15; 15/15; 15/15; 15/15

Dips 2 sets 11, 9 Then I went to One Arm PushUps with 8/5; 8/7

Terry Dickman 08-02-2009 01:49 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tom Rolen;636095][B]Steve:[/B] I swear you should run for office and I mean that in a positive way as you are so good at giving props to all of us who post. Nice job, and it is appreciated. And by the way, nice job with your new PR.[/QUOTE]

I would agree with Tom, thx to everyone for the props on the BS (back squats). I am no so good at giving props to others, but there is definately lots of great work going on in our thread. So much, that you almost have to write a book on it. :)

Headed off to NJ for a biz trip.

John Burch 08-02-2009 11:17 AM

Re: Over 50 Crossfitters Sign In
Stephen you are very good at taking the time to give everyone props and I thank you for that

WOD Cindy 13 rounds

DL 345# pr

John Warkala 08-02-2009 11:37 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Terry Dickman;636151] So much, that you almost have to write a book on it. :)[/QUOTE]

[B]Terry[/B]- Maybe we could all collaborate on a book. We could use Diane's signature line as the title !

[B]John B[/B]. - Nice job on Cindy and congrats on the DL PR.

As a group we seem to be hitting a lot of PRs on the major lifts.:pepper:

It's Sunday, so it's WW weigh in day

66 min on Nordic Track- 4.6 miles

Lost another 3 lbs, down 28.4 since May 1.
Next time I do pull ups I'm gonna hitch a 30lb DB to my waist and see what life was like 3 months ago !

Jay Szerencsy 08-02-2009 01:56 PM

Re: Over 50 Crossfitters Sign In
Hello Over 50 Group

Thanks John for the introduction.

I've been doing Crossfit since November. It's become a little bit of an obsession. I look forward to posting with all of you. I ask for your patience and help if I screw up on something.

Today's WOD
Run and walk on the Long Beach NY boardwalk. (4.2 miles) It was my easy day as I did a modified Filthy Fifty yesterday and it knocked me out a little.

Diane Mahoney 08-02-2009 02:00 PM

Re: Over 50 Crossfitters Sign In
I golfed yesterday.


Sunday 8/02/2009 ***The Steve***

For Time:
40 53# KB swings (26# kettlebell)
250m row
30 53# KB swings
500m row
20 53# KB swings
750m row
10 53# KB swings
1000m row

My time: 19:04

I also did an (like one) unassisted pullup. But no one saw me. I could do two last year (and 4-5 chinups) when I was doing P90X. Hoping to increase that number fast. This starts my fourth week of CrossFit. Not looking forward to box jumps or burpees. Hee hee!

Diane D., I was in Pitts. for Mother's Day and really wanted to move there. I need to come back in winter when the sky is gray and the cars are sideways.

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