Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;640392]Diane, nice job on the push ups.

Did the 5 X 5 dl's.

Warm up with 10 X 135

5 X 225
5 X 315
5 X 365
5 X 415 (2 X 415, then failed)
5 X 275.

Still learning the hook grip. It went better with the grip today. When the weight got heavy, the grip failed after a few reps. Finished what I could with a flat grip. No cut calluses though.:kicking0:[/QUOTE]

Pat, You are a STUD :notworth:no doubt about it. I would love to sit back and talk training with you over a beer and a pizza. Of course paleo.

TR

Re: Over 50 Crossfitters Sign In
 

We have 6 new Crossfitters over 50 that joined our Box. One is 72 years old.

I would have to say our first On-Ramp was very successful. 13 people signed up...13 people returning to join our regular classes...100% retention rate!
People were really stoked about their new time after repeating the Day 1 WOD on Day 12. Plus a few are already shedding some fat. We have one over 50 member who has dropped 10 lbs the first month...he cut out the sugar.

These links are WFS.
[URL="http://crossfitexcel.typepad.com/.a/6a00e550619c1888330120a4d7d663970b-pi"]Day vs. Day 12[/URL]
[URL="http://crossfitexcel.typepad.com/.a/6a00e550619c1888330115724f3887970b-pi"]Our New Members[/URL]
[URL="http://vimeo.com/5808966"]Video of On Ramp Day 7[/URL]

Re: Over 50 Crossfitters Sign In
 

72! That's awesome!

Today, I did pushups on my toes as part of the warm up. Ten of them. I am so thrilled about the pushups! :D Thanks for the kudos, you guys!

Then:

Sunday 8/09/2009 ***Swing & Slam*** For Time: 50-40-30-20-10 #53 (#35) KB Swing “Russian” #20 (#12) Slam Ball

I used a 26# KB and a 10# ball. Oh man, each time around rep 15 my arms were ready to give out on the slam ball.

Then I signed up for autopayment at the gym, so I guess I'm officially a CrossFitter.

Re: Over 50 Crossfitters Sign In
 

rest day today plus it's a busy day since I' a minister. I'm lifting in my first powerlifting competition in Sept, Any pointers on training for the deadlft would be appreciated. I'll be in the 220 weight class. I've never done a DL till January so I'm please with my progress. Some of you are unbelievable, any help appreciated. I did have a knee replacement about 9 years ago but it really does'nt hinder me much. I have really enjoyed this thread, the encouragement on here is great.

Re: Over 50 Crossfitters Sign In
 

[B]Terry[/B] - Excellent job with that retention %.

[B]Diane M[/B]- On the push ups, You go girl !! (Sorry but I never had a chance to say that to anyone before)

[B]Tim[/B]- On the DL, if you don't already have them, try to find some of Mark Rippetoe's books, specifically, Practical Programming. Be careful not to overtrain.

8/9/09
Row 42 min- 10036m Looking to break 40 min for 10k by the end of the year.

Weigh in day today, lost 3.6 lbs for a total of 32 lbs lost since May 1.

Re: Over 50 Crossfitters Sign In
 

Terry...That's exciting news on the retention from ramp up to regulars.

Diane...Little victories, little victories.

This weekend, I did not workout at all. Lots of yard work and busy stuff though. CF is a huge boost in quality of life. Worked easily the whole weekend. Just have to learn to be careful with the heat. My tolerance for it is way up, but sometimes I think I go to far and get a bit overheated.

Have great week everyone.

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[B]Saturday 090808[/B]
Deadlift 5-5-5-5-5 reps

365lbs, 385lbs, 365lbs, 375lbs(4), and 365lbs
Work Performed: 16,546.841 ft*lbs
Strained my back on rep 5 of second set, taking 2-3 days of rest to recover.

Re: Over 50 Crossfitters Sign In
 

Today (Aug.9)

WU x 2 (same)
* 1:15 planks felt easy today - will do them again next week

ME (max effort) Front SQ - 65x5, 75x4, 85x3, 95x2, 105x1 (not low enough), 95x1

*can't drop weights in this setup yet and am working out alone so erred on side of caution

WOD - AMRAP in 15 min

15 SU
10 jumping PLUs (subbed 34# thrusters)

Score: 9rds, 15-SU, 5-THRs
----------------------------------------

My weekend is coming up so that makes 4 WODs this week.

Re: Over 50 Crossfitters Sign In
 

Mark - DOMS is delayed onset muscle soreness, usually it comes on 12-24 hours later. (Bodybuilder talk I suppose). I used to find it so bad that climbing stairs or getting up and down from a seat was painful after a sqat workout would kill. Now (that I'm older) I find if I get any soreness from intense workouts its usually 48 hours later and not as annoyingly painful.

Diane - keep going on those push ups! That is a good milestone. :pepper:

Terry - "ouch" on the back but good decision.

Everyone else - nice work, keep posting (I like community)

Re: Over 50 Crossfitters Sign In
 

Linda-
Thanks DOMS definition. I am definitely one who feels the pain 48 hours later as well.

Yesterday- Rest Day

Today-
Warmed up w/3 rounds of Samson stretch, 15 squats, 15 sit-ups, 15 push-ups from knees.

Did “Tabata Something Else”
8 rounds of pull-ups, push-ups, sit-ups, squats. Completing all rounds in 20 seconds w/10 seconds rest and completing all pull-ups before going to push-ups and so forth. Using 16 minutes for the whole WOD.
I did
28 pull-ups
53 push-ups
71 sit-ups
89 squats
Total: 241