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Charles Pyke 08-31-2009 08:07 PM

Re: Over 50 Crossfitters Sign In
You guys and gals need to ease back a bit. You're going to over do it. Besides I'm jealous. Tried to go for a 1 mile walk yesterday. Got 3/4 of the way to the turn around point and decided I had already gone to far. Took a long time to work my way home. Went back to work today. Over did it of course. Paid for it after I got home.

[B]Hernia Broccoli[/B]

John Warkala 08-31-2009 10:22 PM

Re: Over 50 Crossfitters Sign In

Row 5K - 19:29.1

Rest 10 minutes
KB drills

KB Fran
Thrusters (Two 35# KB)
Pull ups

7:08 (PR)

Something must have been in the air today. Don't have too many days like this anymore. My "warm-up" row put me only 5 seconds out of the top 25% in our age group on the C2 ratings board.
My KB Fran time was not only a PR, but I actually took 2:32 off my previous best.
Totally gassed but everything just felt good and worked right. If I didn't smash my thumb between the 2 kettlebells while putting them away, it would have been a perfect workout.
Maybe if I lose another 30 lbs, I can break 5 min.

Deb Weber 09-01-2009 03:49 AM

Re: Over 50 Crossfitters Sign In
Thats Funny Deb What did he think about them

He said, where did you SEE that? I told him and he said, yep thats what they are - you've just given me an idea! LOL - we'll have to see what use he puts those to.....

Diane Dennis 09-01-2009 09:47 AM

Re: Over 50 Crossfitters Sign In
Today - 09/01/09
11AM workout in the gym with Bill

Run to gym
Row 500m

DL - 5 X 115
1 min plank
DL - 3 X 135
1 min plank
DL - 2 X 145
1 min plank
DL - 1 X 150
1 min plank
DL - 2 X 140
1 min plank
DL - 3 X 135

Row 500m - 1:59

Run up hill to home

[B]Mark[/B] - I like your new avatar!
[B]John W[/B] - Wowee on the KB Fran!

Mark Ervi 09-01-2009 11:42 AM

Re: Over 50 Crossfitters Sign In
Today warm with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups, and run 400m on the road.

5 rounds of Power snatch 60lbs., 15 reps and run 400m
My time: 26:35

Diane Mahoney 09-01-2009 12:41 PM

Re: Over 50 Crossfitters Sign In
Yesterday I ran 1.5 miles, then did 50 pushups, situps and squats of varying kind. Did I post that already? We had some layoffs yesterday. It was a long and intense day. But I'm still employed.

This morning I did Karen for the first time. Used a wimpy 6# ball and tossed to 10'. Really improved on the form. I wish there were at 8# ball to move up to. 10# is pretty darned hard. It'll be good for future warmups that include wallball though!

Jay Szerencsy 09-01-2009 05:07 PM

Re: Over 50 Crossfitters Sign In
Up for discussion

I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.

Perhaps we can all get together somewhere. It would be fun.

Today's WOD
20 minutes bike
25 minutes T/M incline

Scott Allen Hanson 09-01-2009 08:52 PM

Re: Over 50 Crossfitters Sign In
Impressive day. What's a GI Jane? (maybe I don't want to know).

Congrats on the job! Nice short WOD. They never look as hard on paper.

Great job on the wtd pullups!

Sounds like the recovery is hell. Hang in there.

Great "Fran" PR! and congrats on the rowing time. All that rowing is paying off.

Let us know how those manmakers go in a WOD.

[B]Diane D,[/B]
Serious core work today. Great job.

Nice job on the snatch/run WOD. I think I'm "looking forward" to doing that one in the next few days.

[B]Diane M,[/B]
Good job on the PR. Maybe scale the reps with the 10# next time?

[QUOTE]I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.[/QUOTE]
I did my Level I almost 3 years ago. Skip was one of the trainers. Whether you want to train other people or not, you'll learn a lot and have a blast.

Taught the usual early Spinning Class. In evening, did my DL's.
CFWU x 1 round
DL 132x5; 182x3; 226x3; 256x3; 286x3. High Reps 226x14.
Not feeling it so skipped the Met Con.

CFWU x 1 round
BP 44x5; 94x5; 134x3; 144x3; 154x3; 164x3 (PR for 3)
High Rep BP: 134x10, 134x5, 134x6
Wtd Pullups (x1): +25; +45; +65; +70 (supine grip); +80 (fail); +70; +70
Met Con: from CF Football, 7 rds of: 7x135# Overhead Squat, 7x24" Box Jump; 7xClapping Pushups. Foolishly thought this would take me about 10 minutes. Time = 18:12. Should have scaled the overhead squats, but I did get 4/7 sets unbroken. Can't snatch that weight so would have to clean, put on rack, then push jerk from behind the neck to start each set. Kind of a grind. Box Jumps and pushups unbroken.

Terry Dickman 09-01-2009 09:12 PM

Re: Over 50 Crossfitters Sign In
Out busy with the family, both daughter and son home from college for the weekend...things getting back to normal now.

[B]Tuesday 090901[/B]
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters


Stephen R. Lampl 09-01-2009 10:15 PM

Re: Over 50 Crossfitters Sign In
[I][B]090901 TUESDAY

[/B]Another rushed workout -- not used to doing this so early in the morning and then driving an hour commute to work......
Warm-up: Jump rope work.
[/B][/I][B]500 singles (100 X 5)
100 singles (20 X 5) [/B]jumping as high as possible on each rep
[B]5:00 DU work. [/B]Lots of single DUs, chained two together twice....

[I][B]CFWU - modified.[/B][/I]

[I][B]Skill Work: OHS
[/B][/I][B]PVC X 10, 30# X 5, 45# X 5. [/B][I]These felt the best that I can remember. The reps at 45# all felt like they had solid form and I was able to keep my weight on my heels for all five reps for the first time![/I]

[I][B]WOD: Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1.
[/B][/I][B]10#, 15#, 20#, 25#, [COLOR=Red]30# (PR)[COLOR=Black], 35# F (not high enough), 35# F, (30# F).
Max reps at 15# = 3.[/COLOR][/COLOR][/B]

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