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Tim, Larry welcome aboard.

William, thanks for the feedback.

Warm up of 10 min. treadmill, frankenstein walk, torso rolls, pass thru's.

Wednesday 100915

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Jogged the perimeter of two basketball courts in my gym (same as last time). Scaled step ups for jump ups. Used hard rubber 20# ball. Finished in 28:01. This is one minute per round faster than the last time I did this (100203).:kicking0::kicking0::kicking0:

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[B]09.15.2010-Wednesday
[/B]AM: 30 Burpees w/Vest

PM: Warmup - Row 500 (1:54), step & stretch etc....

[B]WOD:[/B]
5 rounds for time of:
7 squat cleans - 135# (85#)
35 double unders
((sub 120 singles for double unders))
[B]12:36 rx.[/B] Another WOD FAIL!! got thru round 1 under 2 min (32 unbroken DU, easy peasy) got back on the bar & realized I had to go to the bathroom. This slowed me down considerably, want that one back....my full squat cleans were nice and deep, getting much better at them!!:)

Stretch
Prax full squat cleans
Bent lateral raises
Rows
few pullups
run 400 & stretch

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Deb: that WOD looks good. It will fit into my program I am working on I think.. I will probably steal it soon!!


Today was Oly lifts..

Clean(full squat) and Jerk-Work up to Heavy Single (NOT 1 Rep Max, take 10-12 singles before going to heavy single)
Did warm ups: 53#(5),65(5),75x3x1, 85 x 3x 1, 90 x 3 x1

Snatch-Same deal as C&J...
My snatch is bad!! Started with bar only for 3 x 5, then did all other sets with 55#. Many of which were really focusing on that second pull, and most were power snatch into OHS. I really need help here!

Front Squat: 5x1 @ 80% : Bar only for 10, then warm up with 75x5x1, working set was 95x5x1.

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[quote=Jim Cordes;843030]... As to gloves, I'll try them when I find some that match my purse! :rofl:[/quote]

Funny man!!!

[quote=Jim Cordes;843030]Yes, I improved 30#, but it took over a year!

The Claw[/quote]

Improvemnt is improvement in my book!

[I][B]NO Instructor! We had to improvise![/B][/I] :yikes:

[B]WU:

[/B]400m run with dynamic stretching in it, Lunges, reverse lunges, leg openers, leg closers, inch worms, high knees, butt kickers.

[B]WOD:[/B]

3 RFT:

30 20# 1.5 Wallball shots
30 45# Overhead squats

18:24

[I]30 of anything is a lot! Deb, don't know how you do all those Burpees!! (Yay! Burpees!!)[/I]

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9/10
WU
1:00 jumprope
run
row 500m 1:55
10 lunge
10 push up
10 squat
squat stretch
30 GHD back extension
2x20 GHD situp
WOD 4 rounds
15 DL @ 185#
15 V up situps
90 jumprope
8:52
9/12 sprint training
9/13
WU
400m run
10 burpee
400m run
10 pushup
10 air squat
20 jumping jack
2X20 backextension
2x15 GHD situps
Back squat 6x2 @ 225#
power clean
5@135
5@135
5@160
3@170
WOD 3 rounds 95# snatch push press
8 ring dip
6 chin up
rest 3:00 repeate @
8
6
4
12:28
wheels fell off snatch push press after one round, I did pushpress the rest of the way

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9/15
WU
10 passover
10 passover left
10 passover right side
3 squat stretch
4 rounds
5 pullup
10 air squat
15 GHD situps

back Squat 6 sets of 3
3x3@225#
3x3@235
run 1 mile

WOD 3 rounds
30 racked lunges @ 65#
15 24" box jump
12 pullup
11:33
stretch

left my journal at the box, so hope you don't mind the long post, it's not worth the reading

m/55/180 CrossFitChesterton

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PR deadlift tonight 440

Thanks everyone who commented on my previous post.

9 a.m. tomorrow I am going to drop weights from overhead on a rubber mat to see if it disturbs the neighbors. If not, we may have found a loction to move from my garage.

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Lousy night sleep! finally got a couple of hours and darned if the alarm didn't go off and yell (go to the gym you wus)!!--how did it know?:ranting2:

Completed five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Legs felt like 500lbs after the first set, Lats were burning!
Did first two sets of RPU's unbroken and the rest in sets of 5

Tomorrow we will work out with "KELLY"--:run::pepper:

Chaplain-Tim

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[QUOTE=Bill Houghton;843660]PR deadlift tonight 440

Thanks everyone who commented on my previous post.

9 a.m. tomorrow I am going to drop weights from overhead on a rubber mat to see if it disturbs the neighbors. If not, we may have found a loction to move from my garage.[/QUOTE]

Big Bill, That's a helluva DL!

09.15.10:

Low-level cardio
2.75 mile walk/run in VFFs with 30 lb. weight vest
(included some stairs)

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[QUOTE=John Jaeckel;843786]Big Bill, That's a helluva DL!

09.15.10:

Low-level cardio
2.75 mile walk/run in VFFs with 30 lb. weight vest
(included some stairs)[/QUOTE]


Thanks John, that's a helluva bench press in your sig line! :notworth:

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[QUOTE=Bill Houghton;843814]Thanks John, that's a helluva bench press in your sig line! :notworth:[/QUOTE]

Thanks.

Ahhh, well, it's dangerous territory for a guy with two torn pecs (left in '00, right in '07). So far, so good, though. :rofl:

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9/15 WOD

5-5-5-5-5 Deadlifts (at 60, 65, 70, 75, and 80% of 1RM)
Followed by 1 Mile Run for Time

165-185-205-225-240
This was a 5:30 p.m. WOD. I felt really strong on these, so for the hell of it decided to try to set a new 1RM, and hit it at 305#! PR! :kicking0:

The one mile run was a "CPC Mile" which is really 1,640 meters, or 1.019 miles and includes 16 90 degree rights turns and various obstacles like post holes, a torn bag of oatmeal (WTF?), and running on concrete, hardpacked dirt, and gravel (not to mention passing the fish drying racks, strip club:yikes:, and porn shop:yikes::yikes:; God I love CPC!): 6:57, another PR! (Equals a 6:49 actual mile with obstacles; on a track with rounded corners, I'm sure I could beat that too.)

Awesome WOD! Glad I skipped a rest day to come in!

The Claw

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[QUOTE=Bill Houghton;843660]PR deadlift tonight 440

9 a.m. tomorrow I am going to drop weights from overhead on a rubber mat to see if it disturbs the neighbors. If not, we may have found a loction to move from my garage.[/QUOTE]

Huge congrats on the deadlift! I love the dropping weights business, it's the scientific method in action! Hypothesis: Dropping weights won't bother the downstairs neighbors. Test: Drop weights and observe and record results. Results? We're all dying to find out!

The Claw

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[QUOTE=Jim Cordes;843916]Huge congrats on the deadlift! I love the dropping weights business, it's the scientific method in action! Hypothesis: Dropping weights won't bother the downstairs neighbors. Test: Drop weights and observe and record results. Results? We're all dying to find out!

The Claw[/QUOTE]

Banned! I was unloading the 45 lb bumpers from the back of my truck, droping them on the cemnent floor and they came in and said they could hear it! I didn't even get a chance to do a c & J! Argh! I have been looking and calling for weeks. Getting a tad discouraged! :wallbash:

Thanks for the congrats on the DL.

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09.16.10:

Warmup
1/4 mile run
Stretch

Strength:
DL
3x225
3x265
3x285
3x305
3x325

WOD/cashout:
20 knees to elbows
1/4 mile run

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Good evening!

This morning it was raining like a PNW November day (it is only the middle of September) oh well! did a few Squats and then started the clock a tickin!
Did "Kelly":
5 rnds for time-(pack scaling)
400m (ours is half uphill)
15-24" box jumps
15-Wall balls-9ft
Time: 21:08

Cash-out:
Stretching and making sweat angels on the floor!
Tomorrow is rest day for me!

Be blessed--Chaplain Tim

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9/17 WOD

Press 3-3-3

Followed by “Airforce Wod” From the Midwest Sectionals
20 Minute Cap
1 Time for Time with (95#/65#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats
Every minute on the minute perform 4 burpees.

Press 85-105-115. 115# had been my 1-rep max, so it was great to get 3 reps. My Elite Goal is 120#, so that is easily in sight.

Airforce WOD: 13:56 as Rx'd. Crap, this was hard! Knocked out 20 thrusters in first minute, then was able to do sets of 6-10, depending on the movement. Each four burpees took about 24 seconds. My thrusters and front squats could have been deeper, and my OHS were pretty ridiculously far from perfect. Took one minute rest in middle of WOD, during front squat round I think, which helped.

The Claw

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Hi all. I am not yet 50 so I "cruise" this thread with awe and admiration. But us youngsters in our 40s (ha!) face so many of the same issues in crossfit.

I just wrote a piece on the birth of the "CrossFit Cougars"... I think people in this thread will appreciate it because it's about anyone over 40.. and that's you. Hope it's OK to share it here.. I will be on this thread in 3 years and 3 months.

Here's to all of us!!



[url]http://flagstaffrealestate.typepad.com/flagathletics/[/url] (wfs I think)

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Bill, a 440# single ... John, 325#x3 ... you guys are killing me here! Nice work!

A little catch up today - Press and Back Squat (5, 3, 1+)
Press - 120, 135, 150(2)
Squat - 190, 215, 240x3

Then, Helen (3 RFT 400m run, 21 KB swings, 12 pull ups) - 12:52.

The strength numbers were okay - about what I expected.

That Helen time is about 0:20 off the time I'd been hitting pretty consistently for the last 18 months or so. For a while, my running was getting worse, but my ability to crank out the KB swings got better and it was all just a push. I realistically think I can get this time down to 11:30 in 6 months time with some added focus on running/met-con type stuff.

Next week is a de-loading week, and after that I will continue with 5-3-1 but modified a bit to accommodate more conditioning. I'm ready to go!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Eileen Schreiber;844373]Hi all. I am not yet 50 so I "cruise" this thread with awe and admiration. But us youngsters in our 40s (ha!) face so many of the same issues in crossfit.

I just wrote a piece on the birth of the "CrossFit Cougars"... I think people in this thread will appreciate it because it's about anyone over 40.. and that's you. Hope it's OK to share it here.. I will be on this thread in 3 years and 3 months.

Here's to all of us!!



[url]http://flagstaffrealestate.typepad.com/flagathletics/[/url] (wfs I think)[/QUOTE]

Eileen,

Nice article. As a writer and 49 year old CFer, I applaud you. I had to read it and look at the photos on my iPhone (trying to get the last of the natural VitaminD here), so if I missed anything, my apologies. Honestly, I find the whole cougar hook up phenomenon (outside your well-articulated CF version of it) kinda pathetic. If you're trying to arbitrarily hook up with someone 15-20 years your junior, it just seems you have a gaping spiritual hole inside you, and typically those who do try to do that usually look older and unhealthier than they should at their age. To quote you, "gross."

I think the gist of your article is that we CF cougars fill that lost youth hole inside of us with replenishing, tightening, endorphin pumping insane exercise that people our ages "shouldn't do."

Maybe there is some narcissism there, but it seems so much healthier and noble! Thx for the read!

Re: Over 50 Crossfitters Sign In
 

September 16th, 2010
M.E. Front Squat 5-5-5-3-3-3

[B]165X5, 185X5, 195X5, 205X3, 210X3, 215X3[/B]

Rest 5:00

How Many Rounds can you complete in 10:00?

Hang Power Snatch 7 Reps (95lbs/45lbs)
Dips 7 Reps
KTE 7 Reps

[B]5 rounds + Snatches + 6 Dips[/B]

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good to see you back Terry. Thought of that video of you doing the thruster on this years' comp. Form looked perfect. Mine look something like push jerks--still need work on hip flexibility.

Warm up on treadmill, frankestein walks, hip circles, pass thru's w. stretch cord.

Strength: 5,3,1(95%):5X313,3X405,1X455.

Friday 100917

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Scale on the latter: 135# and knees to elbows. Finished in 3:40 (forgot the rings)

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John, re: Cougar Article

After I wrote it, I felt like the entire writing of it was narcissistic.. like.. me me me. But it's about EXACTLY what you said - here we are doing things that we never dreamt (or at least I didn't), getting better as we get older. Who woulda thunk it?

And the other point of it is that the whole Cougar thing, at least in my experience, is backwards. It's the cubs who hunt.. !

Yes. We fill that hole with improving ourselves and just feeling amazingly awesome about it. It's healthy. It forges community and fitness. It puts us in places where we spend as much time cheering each other on as we motivate ourselves. What else could be better?

Thanks!

e

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[QUOTE=John Jaeckel;844497]

I think the gist of your article is that we CF cougars fill that lost youth hole inside of us with replenishing, tightening, endorphin pumping insane exercise that people our ages "shouldn't do."

Maybe there is some narcissism there, but it seems so much healthier and noble! Thx for the read![/QUOTE]


Nicely stated John. Have you seen the book "Younger Next Year" by Chris Crowley? Excellent. What most Americans say is aging is deconditioning. I get a flush of euphoria after heavy lifts that is pretty startling. I want more.

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[B]09.17.2010-Friday[/B]
3 hours of sleep ugh

Warmup

Deadlift
3x5x220#

Front squat
5x10x85#

rest day today, plans....

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WU
row 100m X5
10 wallball
10 pushup
90 jumprope
20 GHD backextension
10 GHD situp
10 pullup

Squat
3X2 @235#
3X2 @245#

WOD 5 rounds
20 KB swings swings @ 55#
20 situp
8:47

m/55/180 CrossFitChesterton

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Question for you guys.

Even though I'm not 50 yet, can I hang out here?

I swear y'all really inspire me.

I don't have to post my workouts but I'd love to comment every once in awhile, mostly because I can't keep my mouth shut.

:)

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Great idea [B]Eileen!![/B] welcome :)


[B]09.18.2010-Saturday
[/B]AM: Burpees w/Vest

Bench - work up to 110# (still being careful w/shoulder, I never train this lift)
Jerk - (off the rack) work up to 120#
out the door!

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[QUOTE=Bill Houghton;844624]Nicely stated John. Have you seen the book "Younger Next Year" by Chris Crowley? Excellent. What most Americans say is aging is deconditioning. I get a flush of euphoria after heavy lifts that is pretty startling. I want more.[/QUOTE]
The question here is: can we, as we age and perform, overcome the narcissism of our youth? When younger, my body and its shape always followed where I took it through exercise and nutrition. Cross country, basketball, spring track, weight lifting, swimming, life guarding, long distance running, more weight lifting, triathlons, competitive swimming, more weigh lifting, crossfit. That journey stretches from teenage years to now. My body always seemed to match the challenge if I stayed with the task. Now, just not as much. Narcissism did not allow for the decades' toll of gravity, the diminishing presence of collagen, the loss of elascity. However, the mindfulness of performance and the shear joy of our movement can create a new space for intrinsic satisfaction. The intensity of crossfit beckons our attention to a place where time and aging do not apply. We only need to find that correct niche, the right scaling to once again attain a unity of self that narcissism would rarely achieve. In this space we feel achievement that is relative, integrating, acknowledging of capacity, satisfaction of completing, and realistically yearning for slightly more. So what was once more obvious in appearance is now achieved where it counts more--intrinsically. This in turn leaves us more free to accept limit without shame, to move with more joy, or in our lingo, to move the "whiteboard" from outside to inside.


Eileen, I did the movement cert. at your box and am envious of your working environment. It was very hard to leave Flag that Sunday.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Eileen Schreiber;844732]Question for you guys.

Even though I'm not 50 yet, can I hang out here?

I swear y'all really inspire me.

I don't have to post my workouts but I'd love to comment every once in awhile, mostly because I can't keep my mouth shut.

:)[/QUOTE]

I'm not 50 yet. These guys make me feel young! :rofl:

Big Bill,

Have you ever read about Eugen Sandow (one of the first early 20th century "strongmen"). He once said doing a low rep set of heavy deads early in the AM made him feel like "going out and defending my kingdom." There's in fact some scientific evidence of the positive neural effect of heavy lifting.

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09.18.10:

WARMUP
1/4 mile run
20 pushups
10 assisted pullups
20 flutter kicks (4 ct)
Rollovers

STRENGTH:
BP
3x185
3x205
3x215
3x225
3x245
Pullups
3xheavy assist
3xlight assist
3xBW
3xBW+10
3xBW

CASHOUT:
15 dips
15 body rows

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9/18 WOD

21-15-9
Front Squat (135#/95#)
Burpees

8:56 as Rx'd. Cheating on my front squat depth. This is starting to become a bad habit. :ranting2: I just have to face it, if I can't consistently squat to full depth with Rx'd weights, go down in weight.

The Claw

PS. Eileen, I'm only 48 but I post here regularly. So far, no problem....

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Crossfit class at Lifetime Fitness, Tempe.

Treadmill warm up.

Double strength. No time.

5X5: Back squat + strict pull up (no kipping, dead hang)for max reps.

225/7,245/7,250/6,255/5. Pukie before set 5. Called it a day.

Re: Over 50 Crossfitters Sign In
 

[quote=Eileen Schreiber;844732]Question for you guys.

Even though I'm not 50 yet, can I hang out here?

I swear y'all really inspire me.

I don't have to post my workouts but I'd love to comment every once in awhile, mostly because I can't keep my mouth shut.

:)[/quote]

Eileen - feel free to jump on in!

[quote=John Jaeckel;844753]I'm not 50 yet. These guys make me feel young! :rofl:[/quote]

John - Today I feel OLD! ;)

[B]9/17/2010

WU:
[/B] 3X
10 9 single unders, 10th is a double under
10 push ups
10 abmat sit ups!

[B]WOD:[/B]

20 Min AMRAP
2 Jumping Muscle ups
4 Handstand push-ups kneeling from 24" box (AKA "Stinkbugs")
8 1.5 pood Kettle Bell swings

10 rounds, 2 Jumping Muscle ups & 4 kneeling Handstand push-ups

(did the KB swings just for completeness, how's that for OCD? :p)

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for those who are supplementing the WOD's with specific or additional strength work, are there preferences CFFB, Starting Strength, vs. 5-3-1 from Elite Fitness? I am thinking of participating in the Arizona Senior Olympic's Powerlifting in late February next year. So I've got a good amount of time to complement my crossfit WOD's from the main site with a few or more cycles of strength training and want some suggestions. Thanks. Pat

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Took a rest day yesterday (needed it) after Wed/Thurs WOD's-- It never seizes to amaze me how/where some of the movements vividly show our weaknesses!
My upper abs and bottom of the pecs/traps were sore like I had been mugged!
I am guessing it was from the inverted hangs in combination with the ring dips?

Today myself one other and one of our level one trainers set up a booth at our local sheriff's annual open house/health and wellness fair.

It was a great opportunity to give some (1500 or so) a glimpse of what makes Cross-fit unique.

We did a few one minute W/O's with the Kettle Bell, Ab-mat, C2 and a number of simple lifts. It wasn't long before the intensity of our workouts made it obvious that a CF WOD was not like those of a global gym.

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[QUOTE]We did a few one minute W/O's with the Kettle Bell, Ab-mat, C2 and a number of simple lifts. It wasn't long before the intensity of our workouts made it obvious that a CF WOD was not like those of a global gym.[/QUOTE]

Nice Tim!! How was the CF received? I was at a party yesterday with some ladies (quite a bit overweight all 10 years or more younger than me). They were asking me what I personally do, & how to get rid of arm fat (yeah they're doing french press w/a 5# dumbbell for 2-3 years w/no diet & no results - HELLO??)....discussion continued about all the "great workouts" they've been doing for the last three years (WITH NO RESULTS!!!!!!!!)

I attempted to explain CF, how the shorter and intense workouts seemed to work like magic, and that after about 3-4 weeks they would notice a drastic change (3-4 weeks amazed them, theyve been "walking" for years), I explained they could do bodyweight WODS (cindy) and/or improvise some equipment if no gym, that I NEVER do direct triceps/biceps work, blah blah, they asked how many hours Im in the gym, I explained its not hours the workouts are for the most part under 20 min but we do a lot of work in the 20 min....

AND... the next sentence out of their mouths - FTW:









"I have a Leslie Sansone dvd I use that's really good and you walk for an hour, but you move your arms all different ways!!"

:rofl: Bueller..... Bueller???

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[QUOTE]Narcissism did not allow for the decades' toll of gravity, the diminishing presence of collagen, the loss of elascity. [/QUOTE]

Sliding like fudge down the sides of an ice cream sundae. It sounds a lot funner that way! :D
Sure sometimes I see a mirror and think who the hell is that?!! LOL -let the lions eat my body - they can't swallow my soul :)

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Rest day. Mountain bike for an hour in So. Mt. Preserve. First ride of the "Fall"--the day time temp. here is @109.:rofl:

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[QUOTE=Deb Borbone;844981]I was at a party yesterday with some ladies (quite a bit overweight all 10 years or more younger than me). They were asking me what I personally do, & how to get rid of arm fat (yeah they're doing french press w/a 5# dumbbell for 2-3 years w/no diet & no results - HELLO??)....discussion continued about all the "great workouts" they've been doing for the last three years (WITH NO RESULTS!!!!!!!!)

I attempted to explain CF, how the shorter and intense workouts seemed to work like magic, and that after about 3-4 weeks they would notice a drastic change (3-4 weeks amazed them, theyve been "walking" for years), I explained they could do bodyweight WODS (cindy) and/or improvise some equipment if no gym, that I NEVER do direct triceps/biceps work, blah blah, they asked how many hours Im in the gym, I explained its not hours the workouts are for the most part under 20 min but we do a lot of work in the 20 min....

AND... the next sentence out of their mouths - FTW:[/QUOTE]

Deb, I think the only answer to these questions that conveys what we do has to be shocking, because what we do is shocking:

“For 10 to 20 minutes, [I]I work as hard as I have ever worked in my life[/I]. I get pushed out of my comfort level [I]every single workout[/I]. I end up lying on the floor trying to catch my breath after every workout. People puke during or after the workouts. I do this several times a week. The secret isn’t what we do, it’s how we do it. [I]We do it as hard as humanly possible.[/I] And, the results are as amazing as the effort we put in.”

It's not easy getting our peers to work this hard. I have lots of 40- and 50-something friends, even those who consider themselves fit, who simply can't visualize themselves committing to something as demanding as Crossfit. It's a shame, because the rewards are -- as we all know -- simply amazing.

The Claw