Re: Over 50 Crossfitters Sign In
 

Did “Barbara”
5 rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
w/3 min. rest between each round

My time:
8:01
7:49
9:08
10:23
10:55
Total = 46:16 (PR, 4:56 improvement over previous PR)

I felt good about my improvement, but there is still that 21 minute and 31 second gap between my time and Terry's time that bothers me. Well, I will keep chasing you, Terry. That is only 4 minutes per round that I need to improve. about 1 minute per exercise. Nothing to it.

Re: Over 50 Crossfitters Sign In
 

found one of those old Gold's gym pull up and dip stands in my son-in-laws garage (says he couldn't get anyone to buy it at the last garage sale:kicking0:). Did the Barbara as rx'd. The total was 33:51. Each round took between 3-4 minutes. My sit ups could use more work. It was fun doing the workout outdoors. Temp. was about 78 degrees and sunny.

Re: Over 50 Crossfitters Sign In
 

Today - 05/28/09
Noon workout on the North Shore

WU:
Short run along river

WOD:
[I]"The Deck of Cards"[/I]
Spades - squats
Clubs - dips
Diamonds - burpees
Hearts - push-ups

Approximately 35 minutes

Whew! I worked out with the Noon group today instead of my normal 6AM group. It was a lot hotter and I think I got a sunburn! But I performed The Deck very well in comparison to the others in the group (I was the oldest but was the only woman who did regular push-ups). I was also the person who guessed the last card (thereby exempting myself from doing it), but I did it anyway (Jack of Hearts - 11 burpees). As we did the burpees, one woman remarked "If I had won the last-card prize, I'd have kept it". As I gasped for breath, I answered, "Fitness is my prize". It sounded corny, but I was serious.

Re: Over 50 Crossfitters Sign In
 

[I][B]090528 THURSDAY

REST DAY[/B][/I]

Looking forward to getting back on my normal schedule and into a stable routine again beginning next week.

Sorry I've been so sporadic about keeping up with everyone's progress. Crazy busy here. State funding which was to pay my position at my new job was lost, so........no job and back to pounding the pavement.....

Thrusters and Burpees Workout
 

Hello Over 50 Crossfitters. I can only do a few Crossfit workouts at my gym without getting yelled at. I have one workout that I can do and would like to see if any members would be willing to give it a try. I would just like to see how my fitness stacks up with my peer group. The workout is descending acceding 95# Thrusters and Burpees.

10 Thrusters 1 Burpee
9 Thrusters 2 Burpees
8 Thrusters 3 Burpees
7 Thrusters 4 Burpees
6 Thrusters 5 Burpees
5 Thrusters 6 Burpees
4 Thrusters 7 Burpees
3 Thrusters 8 Burpees
2 Thrusters 9 Burpees
1 Thruster 10 Burpees

:thanx:

Re: Thrusters and Burpees Workout
 

[QUOTE=Gary Wetherholt;597633]Hello Over 50 Crossfitters. I can only do a few Crossfit workouts at my gym without getting yelled at. I have one workout that I can do and would like to see if any members would be willing to give it a try. I would just like to see how my fitness stacks up with my peer group. The workout is descending acceding 95# Thrusters and Burpees.

10 Thrusters 1 Burpee
9 Thrusters 2 Burpees
8 Thrusters 3 Burpees
7 Thrusters 4 Burpees
6 Thrusters 5 Burpees
5 Thrusters 6 Burpees
4 Thrusters 7 Burpees
3 Thrusters 8 Burpees
2 Thrusters 9 Burpees
1 Thruster 10 Burpees

:thanx:[/QUOTE]

Welcome Gary.
There are many CF workouts that can be done outside a gym. Example 4 rounds of run 400m and 50 squats. I think most of us who post on this thread are not too concerned where our peer group is, its all about improving our own performance and sharing, supporting and motivating each other. If you feel the need to compare yourself I would suggest reading through this thread and checking out our workout logs. I think it's highly unlikely anyone would want to do the workout you mentioned just so you can compare yourself to other members. I don't mean any disrespect, I just wanted to give you some honest feedback.

Looking forward to seeing more of your posts.

Regards, Terry

Re: Over 50 Crossfitters Sign In
 

Today - 05/29/09
6AM group workout on the North Shore

Group consisted of me and a young guy.

WU:
short run along the river
4X
15 bulgarians (each leg)
10 push-ups

[B]WOD[/B]:
3X5 squat jump to right-leg lunge, jump to squat, jump to left-leg lunge, jump to squat

3X10 lunge skips with holds at the end

3X10 squat jumps with holds at end

In the rain:
3X
8 jumping bulgarians (each leg)
pop-squats - 15 seconds (I did 12 or 13 each round)

In the POURING rain:
3X alternating-leg-jump-up-on-the-bench-thingies - 30 seconds

Tough time getting out of the car - knees are fried from all of the jumping. Hosting "Wine on the Porch" tonight so all will be well.

Re: Over 50 Crossfitters Sign In
 

I've been remiss in posting folks.

[B]Pat,[/B]

Awesome Total! I want to be as strong as you when I grow up. Setting PR's in the lifts is always sweet.

[B]John Scott,[/B]

I hope your recovery is going well.

[B]Charlie,[/B]

I hear you on the yard work. I was more sore from a week-end of yard work than from doing the Twins WOD! I must say that the yard work was more enjoyable though, and look forward to harvesting the fruits of my labor.

What do you do in the Tetons? They're real close to my back yard. Still lots of snow up there this year.

[B]Terry,[/B]
I consider equaling a PR to be solid, especially for a suck-fest like Barbara. I recall laying on the couch, trying to recover for my son's choir concert after a bout with that one.

[B]John,[/B]

Nice job on the thruster/pullup WOD. That's a tough one. I seem to say that a lot!

[B]Mark,[/B]

Solid improvement on Barbara! I'm hoping to take her on Saturday, although it may have to be a rest day for me.

[B]Gary,[/B]

Welcome aboard! Its nice to do some of the benchmark WOD's, but don't let your gym keep you from getting a good workout. Check out this thread for many ideas on body-weight WOD's (WFS):

[URL="http://www.board.crossfit.com/showthread.php?t=38312"]http://www.board.crossfit.com/showthread.php?t=38312[/URL]

Also, read some of Diane's posts in this thread. I'm not sure if I've seen her post a WOD that was done in a gym.

[B]Diane,[/B]

"Fun" workouts as always. I love your new avatar! :thumbs_up Have to agree with Christin about your fishing WOD. That's inventive.

[B]05/25/2009[/B]

CFWU x 1 round of 15 each; 1 MU + 5 RD, 6 rounds

Back Squat: 44x5; 132x5; 182x3; 222x2; 237x5; 247x5; 257x5
High Rep BS: 212 x 12

Met Con: 10-9-8-7-. . . -3-2-1 rep rounds of 3/4 bwt (114#) power cleans and chest to bar pullups. 13:58 Not sure where I saw this, but it was a good one.

[B]05/26/2009[/B]

CFWU x 1 round of 15

Press: 44x5 x 2; 64x5; 88x5; 98x5; 105x5 (finally, been pursuing this for a while)
High Rep Press: 84x13
Wtd Pullups: 3x5 at +40#
Turkish Get-up: 1 pood KB, 5 each arm

Very Short Met Con: Broad Jump to 2 Plyo long jumps, 5 pushups, 8 rounds
1:38. If you only have a few minutes, this is a really good one. Courtesy of Coach Rut (rx'd is 10 pushups per round).

[B]05/27/2009[/B]

CFWU x 1 round of 15

"Michael", run 800, 50 back (hip) extensions, 50 Ab Mat Butterfly situps, unanchored; 3 rounds. 19:20 (about 15 sec off PR). Since I've run about once in the last month, I'll take it.

[B]05/28/2009[/B]

CFWU x 15 x 1 round of 15

Bench Press: 44 x 5; 94x5; 114x3; 136x5; 146x5; 156x4 (failed rep 5)
High Rep BP: 124 x 13

Met Con (courtesy CFFB): 30 Back Squat @ bwt (154); sprint 200 meter; 30 PKSS (burpees, CF standard); 6:02 (started clock before getting under bar, so taking credit for breaking 6 minutes, which was my goal).

Turkish Getup, 1 pd kb x 5 each arm.

Front and back roll practice. I'm bad at these. My 14 year old son was literally front and back rolling circles around me.

[B]Steve,[/B]

Jealous of your gymnastic cert. Sounds like much fun.

Re: Over 50 Crossfitters Sign In
 

[B]2009 05 29[/B]

[B]Thrusters 1-1-1-1-1-1-1[/B]

[B]WU:[/B] ½ mile run, Burg. WU

[B]WU Sets:[/B] BARX5; BARX5; 75X5; 115X3

[B]Working Sets:[/B]
1 - 135
2 - 165 (Kind of a big jump. Meant to add 15lbs, but put on 15 each side)
3 - 170
4 - 175
5 - 180 (f); 170
6 - 175
7 - 180 (f); 170

[B]Comments:[/B]
The operational readiness exercise is over (thank God). Rats on the misses at 180. Misses due to form faults and attitude? I have done push press at 190 by concentrating on getting NOT muting my hip action. Tried to incorporate this with the thrusters but it more difficult to do coming out of a deep front squat. Also, had to press the weight up to finish on some of the reps after the bar ran out of momentum. Attitude wise…I was just able to finish out 175lbs and convinced myself (secretly of course) that 180 was probably not possible. Self fulfilling prophecy of a weak willed mind…

[B]Scott H[/B]…For the last two years my wife and I have camped at Jenny Lake in the two weeks or so before Memorial Day. We hike around a lot and enjoy being outside. There was a lot of snow last year too. I would dearly love to do some climbing (did a little when I was young). Also, would like to hike from the highway on the southern border of the park all the way to its northern border. There’s no direct trail system that does this so some of the hike would have to be cross country. I’ve done some research and am pretty sure I have found a route across the sticky part.

[B]BTW[/B], before moving here to the Omaha area, I lived in Spokane. When I worked for Hecla Mining, I flew out of IF a time or two. Miss living up there.


:broc::broc::broc::broc::broc:

Re: Over 50 Crossfitters Sign In
 

5/27/09
5 rounds for time of
15 box jumps 24" bx
15 burpees
run distance ? 17:56

today
40 95lb clean
10 PU
30 clean
20 PU
20 clean
30 PU
10 clean
40 PU time 23:21

Welcome Gary Good to see you posting Terry and lots of great work by all
I too think it would be great to go to a CF cert
I got stuck on week 13 of Recon Ron mostly because of my work a CF Chesterton (the Box) but hope to move to weel 14 Sunday :D