Re: Over 50 Crossfitters Sign In
 

[B]Good job, Jeff![/B]

05.04.10: REST

05.05.10:
Month 3, Week 1, Wendler 5/3/1, Back Squat Day

WARMUP:
Back Squat
5x115
5x140
3x165
Full Body Stretch

STRENGTH:
Back Squat
5x185
5x215
6x245

WOD:
25 Parallette Pushups
25 Box Jumps (20")

2:25

Re: Over 50 Crossfitters Sign In
 

Great job Jeff!

5/5 WOD

21 – 15 – 9 Reps of:
DB Push Press (35#/25#)
KB Swing (1.5pd/1pd)
Burpees

10:58 as Rx'd. Not very often that I am the last one to finish a WOD, but I was today. Combination of push-presses and burpees fried my shoulders. Big props to Augie and Zach who rocked 45# dumbbells instead of 35# as Rx'd.

The Claw

Re: Over 50 Crossfitters Sign In
 

Here's something I wrote for my home box' website. You may enjoy it, too. ([url]http://www.crossfitpacificcoast.com/2010/05/05/how-many-push-ups-fit[/url]) (WFS)

Does This Crossfit Stuff Really Work? The most recent issue of Men’s Health asks, “How do you measure up?” Let’s talk about push-ups which Men’s Health calls,” a good test of your upper body strength and endurance. This is the kind of muscle you need to carry groceries or carry an exhausted toddler.”

According to Men’s Health, the average man in his 20’s can do 25 push-ups; in his 30’s, 19 push-ups; in his 40’s 15 push-ups; and in his 50’s, 11 push-ups. The Men’s Health “Fit Standard” is 30 push-ups. ([url]http://www.menshealth.com/mhlists/build-strength-at-any-age/fit_standards.php[/url]) (WFS)
For those of you who did the max push-up workout last week, how do you compare? It looks like everybody is at least twice the average for their age group, and most people far exceed the Men’s Health “Fit Standard.” Claw, 47 years old with 61 push-ups, exceeded four times his age group average, and exceed two times the Men’s Health “Fit Standard.” There were no comparable numbers for women, but we can presume they would be less. Nevertheless, almost every Crossfit woman exceeded the Men’s Health “Fit Standard” of 30 push-ups.
So you tell me, does this Crossfit stuff work?

Re: Over 50 Crossfitters Sign In
 

[B]5-5-10[/B]

WU: 45# OHS/dips/20" step ups/pullups

Day 6 Starr Back rehab
HPC & PJ
25x55#/25x60#/25x65#

WOD: 10 RFT
3 Muscleups
6 20# Wallball shots
9 Abmat butterfly situps

20:07.6

Re: Over 50 Crossfitters Sign In
 

WU:

400m run

10x3-

-Burpees (Yay! Burpees!)
-Over Head Squats
-Knee to elbows (finally got the swing on the last ten!)

WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increasing the weights on each set:
20/25/30/35/40lbs

I thought 40 lbs would be hard on my shoulders in the push presses, but focusing on using the hips to drive the weights up made it easy! I felt that I could have done heavier weights.

Re: Over 50 Crossfitters Sign In
 

tear em up Terry this one is just a stop-off on your way to the big show,
best wishes Bro

Re: Over 50 Crossfitters Sign In
 

[quote=Jim Cordes;779496][I][B].......So you tell me, does this Crossfit stuff work?[/B][/I][/quote]

Great post, Jim! And you are so correct. I don't think there are many CrossFitters out there with some time in a box under their belt who cannot meet that standard!

Re: Over 50 Crossfitters Sign In
 

[I][B]100505 WEDNESDAY

[/B]Glad I decided to try working out today. My left leg felt better and the swelling went DOWN after I rowed......

[B]Warm-up:
[/B][/I]2000m easy row (8:20)
Modified CFS WU

[I][B]WOD:[/B][/I]
Max height box jump: [B]32" [/B](without any injuries today!).
Max weight snatch balance: [B]75# [/B](pretty ragged to say the least. Dropped the weight to 45# and knocked out a few reps trying for decent form).

Re: Over 50 Crossfitters Sign In
 

Back at it.

Deadlifts 5-5-5, 65%, 75%, 85% 1RM; 205, 235, 265 (8x)

Fran (affiliate challenge WOD), 7:51 (pr)

Re: Over 50 Crossfitters Sign In
 

Jim C thanks for the observation.

After usual dynamic stretching and leg presses:

Wednesday 100505
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
Post loads to comments.

25-35-50-60-65(f).

Lost one of dumbells on the third rep. of push press. Just bent over and did the squats. The routine did not call for continuous movement or end of round if the db. hit the floor. Just thought that I'd leave well enough alone and deal with this the next time.:)