Re: Over 50 Crossfitters Sign In
 

New here and happy to see a 50+ group. Been doing CrossFit for just over 3 months now and I'm totally addicted. I'm 51 and doing 3-5 days a week. I've lost 15 pounds and 2 inches in my waist.

I've been lifting for 10 years so it was a great transition to CrossFit but so much more.

Here was Friday's workout:

Friday, October 5, 2012
PUSH THE WHEELS

Warm Up: 2 x 30 jacks, 5 lunges ea leg, 10 push ups, 5 split jumps ea leg

Skill Focus: Lunge
Review proper form; 2 x 5 ea

WOD
BB Lunge x 6-8 per leg (you get 8, you go up)
rest 30 sec
Weighted push ups x 8-10 (you get 10 you go up)
(New Best Got 120# for 8 push ups):pepper:
4 sets
Rest 60 sec btwn

4 sets for max reps
45 sec of db renegade rows 35#/25# (one on rt and one on lft count as 1)
15 sec rest
45 sec of sit ups
15 sec rest

Re: Over 50 Crossfitters Sign In
 

Nice work Kevin!

[B]Sunday October 7, 2012
[/B]Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

[B]Monday October 8, 2012
[/B]Today's report can be found on my blog....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url]

And some social commentary....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url]

Re: Over 50 Crossfitters Sign In
 

Welcome Kevin.

Well,

Did the Mid-Atlantic Hopper Challenge this past weekend. What a great experience! Crossfit BWI did a great job putting on a first rate event.

For the Masters Division (which was 45+) we ended up doing 5 WOD's in less than 30 Hours.

Top 5 made the finals and to my great suprise I made it! When the dust cleared I came in 5th! I amazed myself with some of the things I was able to do even though my mind said I couldn't.

The comeraderie was awesome and I competed with an outstanding group of guys, some of them made it to the Crossfit Games in California this summer.

I will try to recap the WODs.

[B]Day 1 WOD 1:[/B]

Snatch Ladder (3 Minutes)

7 @ 95#
7 @ 105#
then as many as possible @ 125# for the remainder of time.

[B]Day1 WOD 2[/B]:

3 Rounds of:

10 Medball Front Squats
10 Chest to Bar Pullups
10 OHS @ 95#
10 Hand Release Burpees

10 Minute Cap

[B]Day 1 WOD 3[/B]

20 Clusters (Squat Clean Thrusters) @ 115#
300m Row
20 Box Jumps 24"
300m Row
20 Hand Release Pushups

[B]Day 2 Wod 4[/B]

30 Toes to Bar
30 Front Squats @ 115
600m Run

10 Minute cap

[B]Day 2 Finals[/B]

Chipper of:

20 Ring Pushups
10 DL @ 185#
10 Jerks @ 135#
10 Cleans @ 135#
20 Weighted Lunges @ 95#
10 Snatch @ 95#
20 Hand Release Burpees

Holy #@%* Legs No workee!!!

I had an absolute Blast!!!

Met some great people and found out I have some glaring holes to fill in my game.

On to the OPEN.....can't wait!

Re: Over 50 Crossfitters Sign In
 

Good work everyone!

Kevin - Welcome

Cliff - Sorry to hear about the rotator cuff

Was on business travel last week so my workouts included things like:
Concourse Sprint (trying to make a tight connection (f)) :(
Adapting to using hotel gym and not many dumbbells
Adjusting around a severely tweaked back; probably from all the snatches and OH squats I've been practicing. :icon_spee

The good news is I got on the inversion table when I got home Sunday night. While hanging there and twisting back and forth, trying to loosen up the back, something in lower back popped and the pain went away. The back is a little stiff but I can't seem to reproduce the pain that was there while moving through my normal ROM. I'll be back in the gym tomorrow. :thanx:

Re: Over 50 Crossfitters Sign In
 

Kevin - :welcome: (Nice work on that push the wheel!!)

Jack - Awesome on that Hopper Challenge!!

JT - Mr. Young has some wisdom in those lyrics!!!

"...I’d like to report something clever like “Bear Complex woke up my sleeping animal…” or transcendental like “Bear Complex aroused my spirit totem.” But that’s not what happened is it? Nope. Bear Complex just kicked my *ss..." sweet! Been there, done that!

Alden - Have done the same! Always bring my speed rope to help me get those DU's :D

[B]8 Oct:[/B]
400m run
100 SUs
DU practice 3:1 SU:DUs

65 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

[B]9 Oct:
WU:[/B]
.4444444mi run
100 SUs
100ft Walking Lunges
3 rounds:
10 air squats
10 Push ups

10 24" Box Jumps

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat [I]Scaled to 45# because my knee was saying BAD things to me![/I]

9:20

[I]Forgot how HEAVY 225# was!! Tried to focus on form & not drop the iron plates in the Base Globo!! :smiley_ev Knee feels good afterward. Just happy that I kept it under 10 min![/I]

66 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

Re: Over 50 Crossfitters Sign In
 

welcome kevin and great work

jt....going to see neil in just over a month. will be the 5th time seeing him play....he will be with crazy horse....just reading his bio...great book....i actually went to the same high school and he lived just down the block from us in winnipeg....abet 15 or so years earlier;)

jack ... sounds like you had a great weekend of fun and working out....congrats

what a great long weekend 2 mountain bike rides with a group of friends some new some old but all the same just great to get out on the bikes again especially since we were the hot spot in canada one of those days

day 10 of the food challenge....still at 2 points due to those da%n almonds on the no go list. there are still a couple of others at 0 and they are starting to worry me.

last nite at the gym

5 rounds

5 30" box jumps
5 per side 45lb dbell bench rows
then
300 single skips

6:41

Re: Over 50 Crossfitters Sign In
 

Cliff - While in DC last week, went to my buddy's house while he demoed his new Yoder smoker. He cooked pork shoulder, beef brisket, ribs and bacon. What a feast!

10/9 Pancake Rocks trail
2.45 miles; 1250' elevation gain; 59:00; max elevation 11,200'

10/10
Warmup: Row 700m; upper body mob; hamstring and hip mob; Abmat sit-ups; back extensions (10#); shoulder press 55, 65X5/ 80X3
Lift: Shoulder press 85, 100X5/ 115X8
Assist: Dead hang pull-ups 10, 10, 6; ring dips 10, 6, 4
Skills: PVC snatch

Re: Over 50 Crossfitters Sign In
 

alden...wow do those yoder smokers ever put our frankenQ to shame. i would love to add one of those to my other 17.

tonite

1 RM back squat 365 pr :pepper:

1 RM dead lift 425 pr :pepper:

both were good enough to put me back on the leader boards # 2 for back squat and # 5 for dead lift.

Re: Over 50 Crossfitters Sign In
 

Cliff - what's the deal with the almonds?! AWESOME PRs!!

Alden - Looks like your shoulder's doing well!

Good work guys!!

[B]WU:[/B]
.555555555556mi run
100 SU
10 SU with band to prevent arms moving back!
2 rounds
10 24" box jumps
10 push ups
10 air squats

[B]WOD:[/B]
12 minutes to establish a 1RM Snatch Drop.

-then-

1a) 3X ME T2B – rest 45 sec.
1b) 3X ME HSPU – kipping is allowed, rest 45 sec.
1c) 3X 20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

Made it up to 75#, But form wasn't something to be happy about, went back to 45#. These squat stuff are tough on my knee!

T2B 5,6,6 [I]Grip strength was my goat for this.[/I]
HSPU 6,6,6
KBS 75# 3, 8, 8 [I]Used a Dumbbell, first round it slipped after the 3rd rep. (Not cool in the base globo! :eek:)[/I]
45# 11, 10, 13 [I]Could've gone heavier IF I REMEMBERED it was 5 reps!! :ranting2:[/I]

67 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

Re: Over 50 Crossfitters Sign In
 

Cliff - Yes, that Yoder smoker is a great piece of gear. Thinking of buying one. Jan doesn't eat read meat so she wouldn't share in the enjoyment and I'm not sure I can consume enough to justify the price.

Bill H - yes, the shoulder is feeling pretty good but I definitely "feel it" when doing pull-ups. Not sure it will ever feel normal. Also wish I had room for dip bars in my home gym; I can do A LOT more regular dips than ring dips and they don't stress the shoulder as much.

10/11
Warmup: Row; upper body mob; Abmat sit-ups; weighted back extensions; deadlifts 45, 110, 135X5/ 165X3
Lift: Deadlift 180, 205X5/ 230X8
Assist: 65# good mornings X3X10; T2B X3X10
Skills: PVC OH squats; shoulder mobility