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Terry Dickman 04-19-2009 10:21 PM

Re: Over 50 CrossFitters Sign In
Nice work John, thanks for the compliments on my log/results, I am happy to share what I know... not that I know a whole lot in 4 months of CF.

Awesome job on Angie, I was looking forward to her but I think we will be doing something else at our affiliate, maybe I'll do it on Saturday when we can choose our own WOD.

Yeah, I can tell by your posts you have the same OCD behaviors :) Nothing wrong with that.... I like broccoli too :broc::broc:
Before I became an engineer my passion for tech stuff kind of grew from my military days. I was a tech in the Army (late 70's), worked on radars and launchers (Improved Hawk). I was stationed in Germany for 2 years in Air Defense Artillery support platoon.

Rest Day today for me.

John Scott Rezendes 04-20-2009 11:22 AM

Re: Over 50 CrossFitters Sign In
Alrighty then;

Finally got some work done post-spring break.

CFWU x 3 and threw in some smith machine assisted handstand push ups 3x5.
then: Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Tried desperately to beat Terry's time of 19:09 and Charlies 25 but could only manage a measley 27:17. Some maintenance knucklehead mounted the C2 rowers front wheel bracket backwards (wheels down) and everytime I pulled stroke I rolled foward a couple of inches. No excuse for the sorry row times (2:28, 2:31 & 2:33) but it's all I got to cling to right now. ...that and the fact that they are actually starting to maintain the C2's at the gym. The burpees were all broken into sets of 5 (or 6). The run was a best guess swag 400m; probably +/- 25m. Feeling pretty good after the long lay off. My plan is to hit the CF hard before the knee surgery so I won't be as miserable during recovery. Gonna stretch the wing on the foam roller and try and figure out what to do tomorrow.

Diane Dennis 04-20-2009 01:11 PM

Re: Over 50 CrossFitters Sign In
Hey Guys - I'm back!

Lots of changes in life but still working out hard. Best news of all - back together with my original trainer who hooked me on CrossFit. Working out every morning at 6AM - outdoors, no less. Thank goodness it's no longer winter!

air squats
hill sprints
kettlebell deadlifts

kettlebell high-pulls
kettlebell swings (lower weight than high-pulls)
1 hill sprint each round

Don't know the time - just tried to survive.

Looks like lots of new folks on this thread! Can't wait to get to know everyone and can't wait to get back in step with Mark, Terry and Stephen!

Mark Ervi 04-20-2009 01:46 PM

Re: Over 50 CrossFitters Sign In
Hooray!!! Diane's back. Glad everything is going okay. We missed seeing your efforts here. This thread keeps moving up the ladder thanks to you and all the other Over 50's contributing here.

Rest Day for me today.

John Burch 04-20-2009 06:06 PM

Re: Over 50 CrossFitters Sign In
did my back squats at 210, that is all the weight I have with my home set,
but I think that is close to my limit, recon ron and walking lunges

Delita Wright 04-20-2009 06:42 PM

Re: Over 50 CrossFitters Sign In
Hi, guys - back again. I'm tellin ya, it is a WO just reading all your posts! WOW. And, new folks - including new to me, Diane! Yea!

John B., that squat workout sounds great - something I'd want to do, but not at that weight! WTG! Great work on the Angie - I did half the work and took twice as long as you did!

Diane, what a WO! Trying to survive would be true for me! How long have you been doing CF?

John R., sets of 5-6 burpees? I heart your row times but 5-6 burpees? Mine are in broken sets of .5! :rofl: This is why I like reading others accomplishments. I trust your knee surgery will work well, have heard so many good reports from others.

Terry, I always thought a little OCD was very helpful in the realm of accomplishing goals...

Charlie, Your WU looks like a tough WOD to me. Great work on the Angie, too!

I see there are a lot more of us out there and look forward to *getting to know* the crew. It is very helpful to me to hear that fifties can do this stuff!

Sorry to dump all this at once, but here is my last cycle, just to give you an idea of where I'm at. Tomorrow looks like a day I can get to some weights! :kicking0:

090416 WOD
SUB: Helen, from 090415
SCALE: Puppy

4 pull-ups (more like body rows, to test revised apparatus)
10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 5@20 ct.
1:40 planks, 5@20 ct.
10 squats, air
10 squats, goblet, 25#
1:40 goodmornings, PVC 5@20 ct.

WOD, 3 rounds for time
- run 400m
- 15 dumbbell swings, 25#
- 9 pull-ups, assisted (body rows)

30 min. walk

090417 WOD
SUB: Danny from 090416
SCALE: Puppy
FIRST: *Real* box jumps

10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 4@25 ct.
1:40 planks, 4@25 ct.
10 sit-ups, pillow
10 squats, wall
10 squats, goblet, 25#
1:40 goodmornings, PVC 4@25 ct.

AMRAP: 12:00
- 20 reps, box jump, 7" (step)
- 15 reps, push press, 25# dumbbell
- 20 reps, pull-ups, assisted (body rows)

TIME: 1:02 (incl. wu)

090418 WOD
SUB: 8.8 mile urban hike
CARRYING: water bottle =)

*hiked* on sidewalks, roadsides and greenways, stopped at BK and bookstore for one hour in middles. Body held up well. Legs feeling it when I went to bed but fine the next day. Looking to build up to 20 miles in the next 6 months. By far the greatest distance I have gone in several years. Very pleased.

090419 Rest day

090420 WOD
SUB: Angie
FIRST: Pack scaling!

400m walk
400m run

50 pull-ups, body rows
50 push-ups, box
50 sit-ups, pillow
50 squats, railing

pretty much managed to do 5 rounds of 10 of each without much in the way of broken sets although did take a few breathers and a couple breaks between rounds. Very happy. Didn't really time, but close to an hour, altogether.

Charles Pyke 04-20-2009 07:52 PM

Re: Over 50 CrossFitters Sign In
Don’t know where to start, except HELLO EVERYBODY. Great work!!! Nice to have the ladies around to help mitigate the testosterone fog.

Truly wish I had a magic wand to fix your knee. I know how frustrating being down with an injury can be.

All of you are inspiring. That may sound a little touchy-feely but it’s no bravo sierra. I can’t tell you how many times a day I check this forum to see if anyone has added an entry. As Delita mentioned, we do pretty damn good, even if I say so myself. BTW, I think one has to be a little compulsive or you just would not do CF.

“Angie” beat me up pretty bad, yesterday. I sore as hell. That’s the one great thing about CF…I keep getting beat up by ladies and I love it! (Yeah, I know, that’s a 10 on the Lame-o-meter.)

Back Squat 3-3-3-3-3
WU: 1500m @ moderate minus effort; 3x[SS, graduated OVH squats, sit ups, assisted pull ups, jumping ring dips]

Lifting WU: 45X2X5; 95X1X5; 135X1X3; 225X1X2

Working Sets:
1 - 275
2 - 285 (fail 3rd rep)
3 - 275
4 - 280
5 - 285 (who’s your daddy?!?)

The difference between set 2 and 5 was attitude. Set 2 mentality was, “Oh crap, this is heavy”. Set 5 mentality was, “I’m going to kick you’re ***”.

After putting my toys away, I rowed some more. 2000m at moderate plus effort. Wasn’t much left in the tank after squats! I will need that rest day.

Won the bid on my e-Bay GHD. I’m stoked. Just have to make a road trip to pick it up.

Lastly, added an avatar today. A pic of my 285 triple. Note the Chuck Taylors. And the crowd went wild.

As always - :broc:

Terry Dickman 04-20-2009 09:55 PM

Re: Over 50 CrossFitters Sign In
2 Attachment(s)
Wow, this is going to start taking some time. But its great to see all the posts by everyone. glad your back... we missed you. You look great in your new avatar. You will have to fill us in on your life changes.

Delita...that's a lot of work, way to go!

Scott...glad to see your back at it. I agree with you might as well keep CFing while you can. It will probably help with a speedy recovery.

John...nice job on the squats.

Mark...doesn't it feel good to RX a difficult WOD and just finish it? Your time was great.

Charlie...too funny...nice avatar...good depth on the squats my man! Not sure who your daddy is though :rofl:
I hear you on the attitude, it always seems that when I think to much about a lift I fail. I do better when I don't hesitate and just do it. I am jealous on your GHD...that's great.

We just started a new 12 week session at our affiliate. We did a max effort WOD tonight, created by our owner/trainer. He wanted to get a good baseline on where everyone is at, lots of new people.

[B]WOD 4-20-09[/B]
[U]Time Trials[/U]
400m Run - 1:27
3 Min. Max Pull-ups - 52 (my partner counting was off by 4, it was OCD again)
3 Min. Max Squats - 118
3 Min. Max Push-ups - 65
800m Run - 4:00
[I]Everyone will partner up and time/count for their partner. 1 person will run the 400m while the other times it. Then they will switch and now the person that just ran will rest while they time their partner. Same for the exercises. So essentially, for the exercises, you will work for 3 minutes and then rest for 3 minutes.[/I]

After 4 months of CrossFit I feel great. I posted some of my results in the testimony forum its WFS...[url][/url]. I also posted some before and after pics.

Here is pic of us doing tonight's WOD, my wife is the girl in the blond right behind me. I didn't realize I am losing hair on top... ha...time to shave it maybe.

John Scott Rezendes 04-21-2009 08:23 AM

Re: Over 50 CrossFitters Sign In
Terry you rock. What a great testimonial. And great before and afters as well. Man I gotta get a picture of me actually doing some work for my avatar. Like your taste in music too. Here's how I've been feeling of late: [url][/url] (may not be wfs)

Charlie, I'm rocking the chucks as well. Been wearing them for years. We used to wear them in place of dive booties...cause you eventually gotta walk once you take your fins off. AND, I am terribly jealous of the back squat PR. I was hitting 205 when I messed up my lat.

Anyway, so here's what I managed today:
WU consisting of 3 rounds of:
OH squat with bar x 10
1 min jump rope
push up x 10
sit up x 10
dip x 10
deadhang pull up x 5,6 6
GHD x 10
50 meter shuttle with #45 plate in each hand (farmer walk?)
walking lunge x 10 steps
wall ball #20 x 10

then light OH squats #65x3
back squat 5x#65, 5x#95, 5x#95, 5x#115, 5x#115, 5x135

Mark Ervi 04-21-2009 09:44 AM

Re: Over 50 CrossFitters Sign In
The Over 50 Gang is getting strong. The number of folks is making it impossible to address and celebrate everyone's success here. You can be assured that you are motivating me, and entertaining me with your posts. It is difficult not to comment on Charles' lifts, as they are impressive. I continue to chase. For Terry, I congratulate you on that super time trial.

My comment about not wimping out on a heavy lift: I am guilty of wimping out a lot. I often fear injury, and will back out of heavier weights without challenging myself to fail on a lift. Some days I have a more positive mental attitude, and the body feels invulnerable, and so I will step under the bar, and I play a tape in my head from the many Coach Burgener videos that I have watched. In my brain he says something like, "You are going to have to be aggressive. Get aggressive on this lift." I tend not to be a very aggressive person, but hearing Burgener tell me to get aggressive always gives me an extra charge. Today I listened to him in my head:

I did Back Squat 3-3-3-3-3
I did 165-175-180-165-165
This was a total weight PR for Back Squat 3-3-3-3-3

Gang, you are making CF a lot of fun. Keep posting.

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