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John Burch 04-30-2010 05:53 PM

Re: Over 50 Crossfitters Sign In
Thanks JJ nice if you to note my efforts

WU with 1 hour jump rope
25 GHD situps

WOD Fran @ 95#


Last time I checked Jeff K was doing well at the games

m/55/178 CrossFitCcesterton

Bill Hoogsteden 04-30-2010 06:06 PM

Re: Over 50 Crossfitters Sign In

Awesome Fran time!

Stephen R. Lampl 05-01-2010 12:52 AM

Re: Over 50 Crossfitters Sign In

Seriously great Fran time! Congrats!

John Burch 05-01-2010 11:56 AM

Re: Over 50 Crossfitters Sign In
thank you both

WU push and pull ups GHD situps back extension jumprope

WOD 2 rounds
20 Snatch Balanec @65#
run 400m
20 power snatch@ 65#
run 400m
20:00 even

for some reason I screwed up 2/3 of the snatch balance and they were more overhead squat

post jumprope back extension

m/55/178 CrossFitChesterton

Tim Fisher 05-01-2010 05:50 PM

Re: Over 50 Crossfitters Sign In
DL - 10x135, 5x225 I was going to do heavy DL's but did not have much energy today. A lot of yard work for the old man this week. Decided to have a high rep day.

DL - 100x135 (40,30,20,10)
BP - 60x135 (20,20,20)
close grip assisted pull ups 50 (10,10,10,10,10)

Stephen R. Lampl 05-02-2010 12:05 AM

Re: Over 50 Crossfitters Sign In
[I][B]100501 SATURDAY
Done at the Sonora High School football stadium.

[/B][/I]400m of various movements:
50m X Kariokes Rt.
50m X Kariokes Lt.
50m X jog forward
50m X jog backward
50m X Butt Kickers
50m X High Knee run
100m X high lift skipping

[I][B]WOD: Tabata Cycles. [/B]Score is minimum distance/number of reps during each exercise cycle.[/I]
[B]1. Tabata Sprints. [/B][I](Since this is how I recently tore my left hamstring, these were sub-maximal for me today!). [/I][B]Score; Approx. 70m
2. Tabata Squats (BTB). Score: 10 [/B](Total squats 95).
[B]3. Tabata Stadium Bleacher Seat Jumps w/ Tabata Push-ups. [/B](Jump stadium seats as box jumps - 20 sec, rest 10 sec., do push-ups - 20 sec, rest 10 sec. Repeat for eight cycles). [B]Score: 12 steps / 7 push-ups.[/B]

[I]While I may not have tripped on a box jump, I did trip on one of the stadium's concrete steps and promptly laid my left shin open. I finished the WOD - - then a quick ER trip and some stitches later and I'm good to go! Has anyone addressed the issue of CrossFit and klutziness? :rofl::rofl:


Bill Hoogsteden 05-02-2010 05:56 AM

Re: Over 50 Crossfitters Sign In
[quote=William Hoogsteden;777310]...
Fight Gone Bad Rx'd

in the afternoon sun
at 80+ degrees
it was bad
Much worse than when I did the scaled version in January
I started puking water :puke0000: during the 1st set of the 3rd round (20# wall ball shots)
BUT I made it through! And THAT is what matters![/quote]

We made the local news!
(Thankfully, they didn't show me puking water!:zombie:)

John Jaeckel 05-02-2010 10:03 AM

Re: Over 50 Crossfitters Sign In
05.01.10: REST

Month 2, Week 4 (De-load), Wendler 5/3/1— because of lighter load and tight schedule, decided to combine Front Squat and Shoulder Press into one day

Front Squat 5x80, 5x100
Shoulder Press 5x65, 5x80
Full Body Stretch

Front Squat 5x120
Shoulder Press 5x95

One-Arm K-Bell Snatches 30x53 (5/5, 5/5, 5/5)
Behind Neck Push Press 30x75 lbs

1RM improvements (or not) this month:
Dead Lift 330 (0)
Shoulder Press 155 (+5)
Front Squat 210 (+10)

Replacing Front Squat with Back Squat next month— starting 1RM: 285
Adding a 4th day for Bench Press— starting 1RM: 225

Stephen R. Lampl 05-02-2010 10:08 AM

Re: Over 50 Crossfitters Sign In
[I][B]100502 SUNDAY

Rest Day!

Jim Cordes 05-02-2010 02:57 PM

Re: Over 50 Crossfitters Sign In
5/2 Workout

Went to Santa Barbara Athletic Club to knock out a couple of my Elite Goals. Attempted four, achieved three:

20 Toes to bar: Got 18, grip and abs failed at about the same time.
15 x 75# Push Press: Achieved quite easily. Didn't go for for more, because I wanted to save some juice for the rest of the exercises.
20 bodyweight bar dips: Achieved, but getting lock-out on number 20 was a bit of a struggle. Not sure I could have gotten number 21.
20 burpees in 60 seconds: Got them in 55 seconds.

The Claw

Jim Cordes 05-02-2010 02:58 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;777834]We made the local news!
(Thankfully, they didn't show me puking water!:zombie:)[/QUOTE]

Did they show you anywhere? I couldn't tell.

The Claw

John Burch 05-02-2010 04:42 PM

Re: Over 50 Crossfitters Sign In
Short Wu

WOD 3 rounds
1:00 8# sledge hammer strike Right arm
1:00 Burpee
1:00 # sledge hammer left arm
1:00 20# wall ball @ 10' target
1:00 95# power clean
1:00 rest
reps unkown


m/55/178 CrossFitChesterton

Bill Hoogsteden 05-02-2010 06:46 PM

Re: Over 50 Crossfitters Sign In
[quote=Jim Cordes;777992]Did they show you anywhere? I couldn't tell.

The Claw[/quote]

I was in the first shot doing the wall ball shots, wearing the yellow shirt!

Jim Cordes 05-03-2010 10:55 AM

Re: Over 50 Crossfitters Sign In
5/3 WOD

150 Push Ups For Time:
Every time that you are unable to do another consecutive push up, please stop and enjoy some active rest with 5-L Pull Ups.

12:42 as Rx'd. Did L-pull ups with palms toward me, which helped by putting stress on biceps and off shoulders. Push up sets of 30, then a couple of 10's, then 15's to end. Probably did 8 or 9 sets of L-pull ups.

Started with max double unders in 2 minutes. I've been having trouble with these, but was able to get 68, exceeding my previous best by 3. I tried the single-double-single-double pattern for a while, then went to consecutive double unders, maxing out at 8 or so. Neither approach terribly efficient, this is a skill I need to work on.

Worked with Augie, Brett, Heather, and Fani. Great efforts all the way around, especially Augie (also 50+!).

The Claw

Diane Mahoney 05-03-2010 11:00 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;776104]Ahhhh, 300. One of my faves. How'd ya like those floor wipers, Di? :eek:[/QUOTE]

Well, they weren’t as bad as I was expecting!

Jeff hasn't posted his results yet? I wanna see how he did!

John Jaeckel 05-03-2010 11:30 AM

Re: Over 50 Crossfitters Sign In
Month 3, Week 1, Wendler 5/3/1, Pullup Day (going 5 days a week this month: Pullups, Back Squat, Bench, Shoulder Press, Dead Lift— with assistive exercise WODs for each)

Jumping w/#3 band x5
Jumping x5
#3 band x3
Full Body Stretch
10 PVC Rollovers

#3 Band + 5 lbs. in weight vest x5
#3 band + 10 lbs. in weight vest x5
#3 band + 15 lbs. in weight vest x6

Ring Rows x30
SDHP 53 lb. x30

Bill Hoogsteden 05-03-2010 02:41 PM

Re: Over 50 Crossfitters Sign In
Warm up:
Pass throughs
400m run
Dynamic stretching (Butt kickers, Knee lifts, Twisting lunges (In & out), Spiderman walks)
5 pullups

For time:
21, 15, 9 reps of

-45 pound barbell Squat snatch (first 3 were 65#, then I kept missing! :censored:)
-Chest to bar assisted pullups (Green band, Grey band, & jumping for the last set)

Time 10:53


John Burch 05-03-2010 05:52 PM

Re: Over 50 Crossfitters Sign In
WU Stretch GHD back extension 20 GHD situp 30 pullup 10 pushup 10
jump rope

WOD 5 Rounds
10 ring dip
15 air squat
20 floor duster

WOD #2 3 rounds
10 power cleans @ 135#
20 K B swings @ 55#
15 Box Jump @ 24"
15 pullup

m/55/178 CrossFitChesterton

Tim Fisher 05-03-2010 08:19 PM

Re: Over 50 Crossfitters Sign In
25 squats
DB Swings - 19x55,17x60,15x65,13x70,11x75
45#weighted incline sit ups - 15x3
BP - 15X45,10X135,10X185,8X185,6X185
close grip lat pull downs - 135# 10x3
Assisted Chin Ups - 10,10,10,10

Stephen R. Lampl 05-03-2010 08:20 PM

Re: Over 50 Crossfitters Sign In
[I][B]100503 MONDAY

Forced rest day - -
[/B]"Fight Gone Bad" of a different sort: fighting infection at my shin injury site now........something always complicates matters....:ranting2::ranting2:

Pat Quigley 05-03-2010 08:25 PM

Re: Over 50 Crossfitters Sign In
found out that I have a torn meniscus and other various stuff going on in right knee. Ortho eval scheduled for day after Level 1 Cert.

No pain. Just this swelling that seems like a few days to almost go away.

Still doing modified leg presses as sports med. recommended. This is to correct for improper tracking of the patella and minor erosion of cartlege behind it.

After this warm up and bench presses: 10X135, 10X185,5X225.

Sunday 100502
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Scaled this to 65# to work on form. Completed in 15:33.

Jeff Kilinski 05-04-2010 04:26 AM

Re: Over 50 Crossfitters Sign In
Sorry its taken so long to report in. I'm finally back from Colorado. I flew out, but drove back. Left Sunday morning and got back yesterday mid-day. The drive to the competition on Thursday (to Castle Rock from Durango) was something out of a bad movie. There was a snow storm on the mountain that shut the highway down. We were on the summit of Wolf Creek Pass with about 50yd of visibility when the semi's started to jack knife and I saw a minivan against the rocks. We tried to stop. The the car hauler ahead of me, myself and maybe the semi behind me, had our brakes locked but we were sliding down the mountain it was so icy. Finally a plow came by and we were able to get through the pass. Pretty wild stuff.

The Games were great. The events for the masters were "Double Under Helen", Max Effort Thruster, and a "Chest to Bar" Cindy. There were 8 men and 3 women competing.

I edged by in the last couple of CTB pullups to place first in the first WOD with a time of 12:12.

I was crushed in the ME Thruster. Failed 3 times at 155 and settled for 150. Scott Olson, a local, completed at 205lbs and our own Greg Major was second at 205.

On the third event, AMRAP of chest to bar pullups Cindy, I completed 13 full rounds. Scott Olson who was in first going in did 15.3, and Mark Fischer, the guy I edged out in the first WOD, did 14 rounds +2 pull ups. The final rankings for the day remained, 1st Scott Olson, 2nd Mark Fischer, and 3rd myself. There were no real technical awards yet for the division since it's a global tally, before announcing the overall WOD for the final day, Skip from Front Range Crossfit asked us to come forward and recognized the "Masters" and our efforts. Crowd gave us a standing ovation which was cool.

The complete results are posted here (wfs), [URL=""][/URL]

The overall results are here (wfs), [URL=""][/URL]

The folks from Front Range Crossfit did a great job organizing the event. The main WODs were indoors and you could get close to the competition.

The weather, forecast to be crappy, turned out nice.

Had a good time hangin' with "The Major". Altitude was a challenge. My shortcoming was my relative strength, I was able to bang out a good number of unbroken doubleunders and chin ups pretty well. Terry and Mongo, you guys should do well in the global rankings.

All in all it was a great trip.

John Scott Rezendes 05-04-2010 04:53 AM

Re: Over 50 Crossfitters Sign In
[B]Jeff[/B]...Outstanding work. Sounds like a fun trip. Hope you rewarded yourselves with some cheat beers afterward.

[B]JJ[/B]...I'm a little curious about the weighted pullup with assist bands. Seems almost counter-intuitive. Wouldn't you gain more by being able to do the pullups un-assisted first? Just saying.

WU: BW squats/ring pushups/OH stepups/DH pullups/150m 45# farmer carry/ring dips/flutter kicks

Repeated Day 3 of Starr back rehab
HPC and PJ

Backsquat WU

10 RFT of
3x185# back squats
6xHSPU (w/ Smith Machine assist)
5xpullups (I actually planned to do 9 pullups but my my hands & grip were so destroyed from the HPC and PJ that I could only just get 5 before falling off)
Time was 25:59

John Jaeckel 05-04-2010 08:17 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Scott Rezendes;778678]
[B]JJ[/B]...I'm a little curious about the weighted pullup with assist bands. Seems almost counter-intuitive. Wouldn't you gain more by being able to do the pullups un-assisted first? Just saying.


Yeah, it's goofy. But it's all based on the equipment I presently have and what I'm calculating as my 1RM (BW+10 pounds).

I can probably do two clean at that "weight." But Wendler recommends going at 90% of your actual 1Rm for the first month.

Then all your weights/loads are calculated as percentages of your 1RM, culminating in Week 3 with AMRAP (at least 1) at 95% of your 1RM.

So, all that said, I don't have any #1 or #2 bands (yet, will by next week, on order from Iron Woody).

So I am compensating by using the #3, counter-balanced by weights in the vest (in yesterday's case, to approximate 65%, 75% and 85% of my 1RM— and actually it seemed about right!)

Next week, I will do:

3 at 70% of my 1RM (#2 band)
3 at 80% (#1 band)
AMRAP at 90% (body weight)

Week 3, I will do:

5 at 75% of 1RM (#2 band + 10 pounds)
3 at 85% (#1 band + 10 pounds)
AMRAP (at least 1) at 95% (BW+5 pounds)

It's a lot of guesstimating, but I think it's fairly accurate. Tricky with pullups because you have to use bands and/or the weight vest to nail the various percentages of 1RM.

Diane Mahoney 05-04-2010 08:24 AM

Re: Over 50 Crossfitters Sign In
Awesome Jeff! And so glad you survived the spring storm drive from Durango. Yikes, that is scary. Wolf Creek Pass can be some terrifying stuff.

Altitude. I always forget about that. It definitely makes a difference. A couple of years ago, I ran a 5k in Knoxville, and shaved about 3 minutes off my time. And it was hilly!

John Scott Rezendes 05-04-2010 01:58 PM

Re: Over 50 Crossfitters Sign In

WU: Elevated push ups-20"/Kane squats 45-55-60/50# KB swings/burpees/situps/pass throughs/Tabata row-8 iterations

Day 5 Starr back rehab

Back is feeling pretty good at this point, but I figure I better stick to the plan or risk re-injury. The A/C was out at the gym and the "crosstraining" room was sweltering. 92f outside so I can only guess what the temp inside was.

John Burch 05-04-2010 06:19 PM

Re: Over 50 Crossfitters Sign In
WU stretch, jumprope 20 GHD back extensions 20 GHD situps 20 K2E

10-1 pullup
1-10 135# push press

Post WOD 4 rounds
35# KB TGU into 10 walking lunge KB overhead

Nice work Jeff I would have loved to see the standing O thats just cool as cool

m/55/178 CrossFitChesterton

Stephen R. Lampl 05-04-2010 06:22 PM

Re: Over 50 Crossfitters Sign In
Outstanding showing, Jeff! Glad you enjoyed it! Too bad the weather almost ruined the trip!

[I][B]100504 TUESDAY

[/B]No workout again today. Infection and swelling in my left left are still somewhat active, so time for "RICE" and some active rest.[/I]

Bill Hoogsteden 05-04-2010 06:44 PM

Re: Over 50 Crossfitters Sign In
Jeff- That was SO awesome!!

Warm Up:

.33 mile run

-Elbows to knees
-Overhead Squats
-Burpees (Yay! Burpees!)



-20 Assisted & Jumping Pullups,
-30 Pushups (went to kneeling to keep my plank, still, they were hard!),
-40 Situps,
-50 Squats
with 3 minutes rest between rounds (aka "3 minutes of Heaven". Still too short!)


-3 Burpees (Yay! Burpees!) for being a minute late to class! :censored:

Tim Fisher 05-04-2010 08:36 PM

Re: Over 50 Crossfitters Sign In
Suitcase Squats - 110#x10,120x10,130x10,140x10,150x10,160x5,170x5,180x5
assisted chin ups - 50 (10,10,10,10,10)
15 min. bike

John Jaeckel 05-05-2010 09:47 AM

Re: Over 50 Crossfitters Sign In
[B]Good job, Jeff![/B]

05.04.10: REST

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

Back Squat
Full Body Stretch

Back Squat

25 Parallette Pushups
25 Box Jumps (20")


Jim Cordes 05-05-2010 11:18 AM

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)

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

Jim Cordes 05-05-2010 11:20 AM

Re: Over 50 Crossfitters Sign In
Here's something I wrote for my home box' website. You may enjoy it, too. ([url][/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][/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?

John Scott Rezendes 05-05-2010 01:48 PM

Re: Over 50 Crossfitters Sign In

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

Day 6 Starr Back rehab

3 Muscleups
6 20# Wallball shots
9 Abmat butterfly situps


Bill Hoogsteden 05-05-2010 05:22 PM

Re: Over 50 Crossfitters Sign In

400m run


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


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increasing the weights on each set:

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.

John Burch 05-05-2010 06:50 PM

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

Stephen R. Lampl 05-05-2010 07:28 PM

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!

Stephen R. Lampl 05-05-2010 07:32 PM

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

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).

Jeff Kilinski 05-05-2010 07:53 PM

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)

Pat Quigley 05-05-2010 07:57 PM

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.


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.:)

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