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Stephen R. Lampl 05-01-2009 09:18 PM

Re: Over 50 CrossFitters Sign In
[I][B]090501 FRIDAY
Versa-Climber: [/B]10:00 / 10 - 12" steps / 75 - 80 SPM.
[/I][I][B]SCFWU (Steve's CFWU X 2)
[/B]Arm Circles (once)
"Chorus Line Kicks" X 10 each leg [B](yeah, I know - - corny name....)[/B]
Lateral leg swings X 10 each leg
Front/Rear leg swings X 10 each leg
Shoulder Pass Thru X 10
Body Circles X 10 ea direction
Trunk Rotations X 10 ea direction
Push-ups X 20
OHS X 10
GHD situps X 25
Back Extensions X 25
Pull ups X 5
PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10

[/I]I was to "hit" the Main Page WOD today - - Tabata Something Else is one of my faves. Workout got delayed by lots of errands and pre-trip planning. Needless to say, I delayed eating too long and "crashed" big time. Got to the gym late afternoon and never did quite recover.....WOD was just not gonna happen, but I was motivated to do something......

[I][B]Double Under Practice:[/B]
[B]Warm-up:[/B] 100 singles.
[B]DU work: [/B]About 15:00. Lots of rest breaks. Got [B][COLOR=Red]15 DUs[/COLOR][/B] individually (I guess that's a [B][COLOR=Red]PR[/COLOR][/B] for the most I've ever gotten in a single workout). Could not chain any together though.....(RATS!).

[B]Kettle bell Swings (Dumbbells):
20# X 10
35# X 10
55# X 10
[COLOR=Red]70# X 10 [/COLOR][/B][COLOR=Red][COLOR=Black](Maybe a default [COLOR=Red][B]PR [/B][COLOR=Black]because I've never swung 2 pood / 70# before).

[B]KTEs X 15 [/B](7, 4, 4. For some reason, pretty sore amid-ship today....)

[B]1/2 Pull-ups (top down): [/B]Tried to do these from at least throat to collar-bone over bar.
[B]5, 5, 5, 6, 5 = 21.

[/B][/COLOR][/COLOR][/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Mixed reviews and lots of rest breaks today. I had no endurance or reserve, but it felt really good to get the 70# Db overhead. The swings are a great hip drive developer and I guess am learning - - form felt good, and [/COLOR][/COLOR][/COLOR][/COLOR]even as shot as I was it seemed easier than I thought it would be.

Looking forward to a more "normal" day tomorrow.

Stephen R. Lampl 05-01-2009 09:45 PM

Re: Over 50 CrossFitters Sign In
[B]J. Scott,[/B]

Way to improvise with all the good equipment when people "bogart" the rowers and use them as chairs......

Seems like the Tabata Timer is really reasonably priced. Is its quality as good as it looks? Nice BS work, by the way.


[/B]Airplanes aren't noisy......The "Beward of Jet Blast" applies only to the force/pressure wave from the exhaust....:rofl:

Sorry your workout got pre-empted. Best of luck on the Kb and Med ball order.


[/B]Cool that you got to do the TSE with your son. That's one of my favorite workouts. Glad you get to go to an affiliate tomorrow. I love visiting them. Terry's is a little more than an hour away - - really nice box and nice people too! Great Elizabeth time. I have the same problem you cite. I'd have loved to try it with more weight, but played it safe.


[/B]Great TSE! Wonderful you have the "family thing" going there at the gym. I've also gotta agree with you that being gassed on the gym floor has it's advantages......And thanks - - I look forward to a much better tomorrow.


[/B]Great time on "Elizabeth". Strong work on the ring dips to get 10 unbroken. Awesome! Was it your birthday? Geez, that food sounds good....


[/B]Great work yesterday and today! I keep forgetting that I need to hit the bench presses....I guess Coach Rip says they really do help the SPs. Nice "Elizabeth" too. Solid TSE too for just five rounds!

Have a great weekend everyone!

Charles Pyke 05-02-2009 09:35 AM

Re: Over 50 CrossFitters Sign In
[B]2009 05 02[/B]

In the interest of time and I have to get going on a bit of a drive, I did yesterday's WOD, "Tabata Something Else".

WU: 1500m row at mod-effort pace
CWU: None

[B]Pull Ups:[/B] 10,8,2,6,6,6,6,6 (light band assist)
Avg=6.3, Median= 6, Peak=10, Low=2, Score=6, Volume=50
Chose 6 as the score because my feet slipped out of the band and I lost almost all 20 sec getting back into the band. Also, if for instance, I have a low score of 4 next time, that is a false improvement because I am capable of at least 6.

[B]Push Ups:[/B] 8,8,8,8,8,5,4,5 (horrible!)
Avg=7.0, Median=8, Peak=8, Low=4, Score=4, Volume=54

[B]Sit Ups:[/B] 10,10,9,9,8,8,8,10 (feet anchored with Ab Mat)
Avg=8.9, Median=8.5, Peak=10, Low=8, Score=8,Volume=72

[B]Squats:[/B] 15,15,12,12,12,12,12,19
Avg=12.9, Median=12, Peak=19, Score=12,Volume=109

Strategy was to max volume while maintaining top performance while minimizing taper off due to accumulative fatigue. Some what successful at that on pull ups. Over estimated my ability on push ups. Spot on for sit ups. And under estimated my ability on squats.

Got to go.

John, I'll post some pics and comments on my GHD soon.

Terry, Funny how that sugary crap makes one feel bad now.

John Burch 05-02-2009 02:27 PM

Re: Over 50 CrossFitters Sign In
:D Today I went to the crossfit affiliate in Chesterton ( under construction)
met the guys in charged and they seem to be great guys with a handle on the program. Im very happy and looking foward to opening day May 15 and my membership.

So we went outside and set up some bars with bumper plates and we are gonna do at 135 lb
1 clean
3 squat cleans
2 overhead push press with a sprint of about 30 yards down and back.
Guess who the oldest guy there is, thats right it's you know who.
any way all the young dudes go and they finish in a little over 10 min
then it is time for Bill and I, Bill is 49 (the youngster) so I make 5 rounds at 135 and it realy kicks my butt so I drop to 95 to finish and it takes twenty min I had to stop and catch my breath more then once Im telling you it was a mean workout. Bill and I worked as a team one after the other

new week of recon ron starting tonight= 88 pull ups
good work everyone stay with it M/54/183

Mark Ervi 05-02-2009 03:22 PM

Re: Over 50 CrossFitters Sign In
On my 2nd consecutive rest day. Loving it.

The Southwest Regional Games at GSX were awesome today.

I will let the Games speak for themselves. Just amazing athletes.

Breck, my cousin that I am so proud of, was 1st in the 1st WOD of the day, "Rowing Grace". 3 rounds of 10 C&J 155lbs. and row 500m.
His time: 9:44 AMAZING!!!

Terry Dickman 05-02-2009 03:32 PM

Re: Over 50 CrossFitters Sign In
That's awesome going to the qualifiers and better yet your cousin being a contender...very cool.

That's great you get to join an affiliate. Guarantee you will notice the difference. In my opinion it helps keep the intensity up. Every time I do a work out at at home by myself I just don't push as hard. The other great thing is the coaching, the friends etc.

Steve, Charlie...(nice job on Tabata)
I was totally spent after that track meet...then Angie, Thursday was a rest day and my boss's birthday party/lunch, forgot they were having a I said what the hell. When I got home we kept it going having the spaghetti for dinner. I had heard about a sugar I know.

I did Hansen this morning with our trainer the first round after I did 5 burpees I laid there thinking..what the hell am I doing...I should just go home and lay on the couch...I really wanted to quit...I was not looking forward to 120 more BURPEES and 2 pood KB swings. Some how I manage to do it and just told myself do 5 at a time. Nick met Pukie half way through the WOD but he smoked it at 31:01.

[B]Saturday 090502
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

My time 41:53 RX'd

Stephen R. Lampl 05-02-2009 05:32 PM

Re: Over 50 CrossFitters Sign In
[I][B]090502 SATURDAY

[/B]Packing for trip/running errands, so just "snuck in" yesterday's WOD!
Stationary Cycling [/B](Different bike): 10:00 / 100 RPM / 102 Watts / 2.6 mi approx.
[B]Modified CFWU X 1

WOD: [/B][/I][I]"[B]Tabata Something Else[/B]"[/I] Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.
[I][B]Pull-ups: 8, 8, 8, 4, 2, 4, 5, 3 = 42[/B][/I]
[I][B]Push-ups: 20, 12, 9, 8, 8, 7, 7, 6 = 77[/B][/I]
[I][B]Sit-ups: 14, 14, 14, 13, 13, 14, 14, 14 = 110[/B][/I]
[I][B]Squats: 13, 13, 13, 12, 11, 11, 11, 12 = 96[/B][/I]
[I][B]TOTAL = 325 as Rx'd.[/B][/I]

[I][B]Note: [/B]All pull-ups were hanging (no kips or jumpers). Did the first 8 straight through, the rest were broken. Push-ups still need work. Sit ups and squats were the most consistent I've ever been able to do them. Scored a [B]336 on 081202[/B], but with jumping pull-ups. Nice way to end my week![/I]

Stephen R. Lampl 05-02-2009 05:46 PM

Re: Over 50 CrossFitters Sign In

[/B]Great job on TSE! Gotta agree with you on the sugary stuff. I cann't believe how much a little can mess me up.....a lot!


[/B]Awesome work! That looks like it was a killer to even get done in twenty minutes!


[/B]Props to your cousin on his fantastic finish for the "Rowing Grace." I didn't know that for the games, they ramped the mens' weight up to 155.....Whew!


[/B]Kudos to both Nick and you! I thought about skipping the TSE (which I didn't do yesterday), but looking at "Hansen" and having no experience until yesterday at swinging 2 pood / 70#, I didn't think it was a good idea. Never occurred to me to scale it......DUH! to Atlanta tomorrow to visit relatives. Going to try and get in a workout with Christin Street and Keith Walker......those two are just incredible athletes!

Charles Pyke 05-02-2009 08:10 PM

Re: Over 50 CrossFitters Sign In
1 Attachment(s)
Just got back from driving to see my youngest son at Iowa State. We took him the truck and brought home his little car with some of his stuff crammed in it. Sitting in the car all day after working out is painful. My legs are very stiff.

Had my grip exerciser (See attached pic. No endorsement intended) in the car and did various "exercises" with it. Hold it closed for two miles of road travel, etc. Then did tabata intervals with it. I can program my Timex Iron Man watch to beep appropriately for tabata. Found my left hand is slightly stonger than my right. Strange. Added bonus was that the beeping of my watch drove my wife nuts! :rofl:

A story to add to my work out earlier today. A guy came to my garage door after I had started my WOD. Claimed he was from the Census Bureau and was conducting some prelim work for next years census. I asked him to come back later. Didn't seem to get the clue that I was in the middle of of something with a timer beeper going off periodically while doing pull ups. He persisted. I asked if he had understood what I said. He still persisted in asking his silly questions. I told him to leave and leave now!. He kept jabbering. Finally, had to threaten to call the sheriff to get him to leave. Jerk!

And forgot this earlier :broc::broc::broc::broc:

Stephen R. Lampl 05-02-2009 10:39 PM

Re: Over 50 CrossFitters Sign In
[I][B]090503 SUNDAY


[/B]Heading of to Atlanta.......hoping to get in some great workouts at (an) affiliate(s) back there.....

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