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[QUOTE=Deb Borbone;903589]I can hardly train, for staring at the others sometimes...
[/QUOTE] I thought I was the only one. :rofl: |
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RE: Wendler Experiment
Some of you will recall I did Wendler fairly exclusively/extensively last Spring and Summer. I really felt like I got in great shape— both in terms of strength, but also body composition. I do work in some Tabatas, 2-3 mile distance runs and weight vest hikes every week as well. For the record, I started Wendler here recently at 213 pounds with about a 34-35 inch waist (up from about 206/34 inch waist around Thanksgiving). My 1RMs are around 115 (OHS), 330 (DL) and 240 (BP). I will focus on these for a few 4-week cycles, then work in back squats, front squats, shoulder press and/or pullups over the subsequent months— keeping dead lift every month as my foundational lift. (My diet is sort of a Cheat/Paleo. I generally restrict carbs, but will have the occasional candy pieces at work or ice cream after dinner. Almost no grains or legumes. Minimal dairy (ice cream, some kefir or unprocessed yogurt). Lots of fruit and vegetables. I do some IF (intermittent fasting) and try to ingest most of my protein in the form of free-range/grass fed meat or wild game. Lots of coconut and avocado. And supplement with Cod Liver Oil, a couple of grams a day. Oh yeah, and I like my stimulants: lots of lo-carb Monsters and strong coffee! Also, I don't drink alcohol anymore— not a drop for 10 months) Will keep you guys updated on my Wendler (+ a little cardio) progress (both strength and body comp.). I really love the simplicity of the program. |
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[QUOTE=Pat Quigley;903531]Jack nice going on Wittman. I stopped after 5R.
Mobility: hips, hamstrings, and quads. Strength: Back Squat: 5X255,3X290,1X325,1X365. Monday 110214 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Record wt for each round. 25, 35, 40,50,55. Next time I'll increase the weight.[/QUOTE] Pat, Those are great squat numbers! |
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That is some work Pat on The BS
2/14 wu 3x10 air squat 3x10 GHD 3x10 K2E WOD EMOM 20:00 5 box jump 3 burpee 5 pullup round 2 5 box jump 5 burpee 5 situp round 3 5 boxjump 3 burpee 3 pullup 5 situp Wheels fell off in second round then it was just work heavy triple snatch grip DL 3@205 3@255 3@305 front squat 5x3 @ 145 3x20 jumping lunge 20 TGU @ 25# m/56/180 |
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[B]2/15[/B]
WOD from Crossfit NE 12-9-6-3 of: CTB Pullups Front Squats (135lbs) HSPU's 15 minute cutoff time 8:38 |
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[B]JB [/B]that sounds awful!
[B]02.15.2011-Tuesday – C R O S S F I T Shed Fix!!![/B] Of course, yesterday's workout upper body strength and today on the board, upper body!! This happens all the time. :rofl: Warmup: Row 500, pvc snatch/hold your chin over the bar tabata (4 rounds, I didn't do all the hanging). Snatch with pvc sucks!! [B]WOD:[/B] 10 PP 135#/75# 10 ring row 8 PP 20 ring row 6 PP 30 ring row 4 PP 40 ring row 2 PP 50 ring row CASHOUT: max hand release pushups 3 mins [B]8:41 85#, 25 pushups[/B] Last time I did yesterday's workout my upper body was a misery for days, I couldn't even sleep w/o Advil. I don't feel near as bad as that today, maybe I'm getting stronger. I should've probably rested, my Oly coach would shake his head, he says I need to get strong!! I had no intention of 85#, but then I figured its so few PP. (I forgot the weights I did yesterday b/c kg doesn't seem like a lot!! DUH) I had to do three extra cleans, and an extra pushpress... ring rows weren't great. Finished at the exact same time as Charlie! That never happens (he's good!) And pushups - I couldn't do anymore planked, I was getting swaybacked as it was (lats!), I could do knee pushups but been there done that sorry, not going back there! I was way off my PR on this (7:39? at 85#) & form shaky - yeah, I know the purpose of Crossfit is to turn you into bad pizza (slop in a box) - but damn, I needed that! Still like Crossfit. Love the lifting too. Maybe a crossroads on the horizon, its hard to do them both!!! I would CF tomorrow, but I need to rest b/c I probably have snatch Thursday..... |
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2.15.11
Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. 30,35,40,45,50 (chose to not do the shoulder presses with this weight to protect my shoulder while rehabilitating) Went home and challenged myself to (second) 10,000m row for time [B]Time: 43:50 PR by 1:0[/B]8, average 500m split 2:11 21spm average and best 1000m time coming the last 1k. (DANG MY BUTT WAS CRAMPED):welcome::welcome::yikes: chocked up to good practice for my first road bike 2 century ride Seattle to Portland in July! |
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Deb Thanks I thought it was just me!
Wu GHD 4x20 Reverse hypers 10 @ 50 3x10 @ 100 3x10 @ 120 3x10 @ 140 2x20 K2E WOD 4 rounds 30 mountain climbers 15 star jump 10 pullup 6:47 m/56/180 |
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[B]2/15[/B]
[U]Daily Apple warm-up[/U] Row 500m, 20 push press (bar), 20 squats, 20 jumping pull-ups, row 500m [U]Strength[/U] 3RM bench press 146lbs PB - baby steps. [U]WOD[/U] - [I]"Jackie"[/I] Row 1000m (<2:00/500m pace) 50 thrusters 45lbs 30 pull-ups (band) [B]11:22[/B] [U]Apple Core[/U] Tabata plank / mountain climbers |
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I'm doing this one today. Great job! I am thinking of starting at 40lbs.
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2/16 WOD
21-15-9 Front Squats (135#/95#) Burpees 10:58 @ 115#. Wanted to use a weight where I could go to full depth on all FS's. I succeeded, maybe missing only 1-2 reps in the the whole workout. 115# still pretty heavy. I wasn't able to string together more than about 4 or 5 after my first set of about 7 or 8. Did burpees with thighs and chest to deck, although I inch-wormed up on a couple of them. I was able to do all burpees more or less continuously, which was good. We started with lots of mobility work on hamstrings, glutes, and hips. This was a great way to start, especially because of all the DOMS in my quads from Monday's WOD (hang squat cleans and lots of walll balls). Small class today, only Sean and KJ and me. Sean is getting lots of strength back, which is great to see, and KJ gutted through this Rx'd. Very impressive. The Claw |
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Tim, Jackie, Jake, great performances. Deb, I'm with you, I avoid the Alieve as much as possible. Just some times......
I do take about 9 gms of fish oil daily. Mobility: shoulder, chest. Strength: Bench Press: Warm up with 5X10 dips. 5X190,3X215,1X240(all w. band), Max 1X280. N0 band on the last. 5X10 incline press w. 55 lbs. "Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Scale Bike vs. run, 15 DB swings w. 50 lbs, 15 pull ups. stopped after 3R due to time limits. 10:28. |
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Pat, Thanks for the encouragement and to all of you for the continued inspiration! I have as well been using "Carlson's Labs" lemon flavored liquid fish oil for last 4 months and it has helped a lot with recovery (and the cats aren't chasing me) It makes a great oil and vinegar dressing too!
Hit the hay last night looking forward to the running/Kettle bell/Pull-up WOD and when I got up it was snowing huge flakes and when I got to the Box no one wanted to run in it!:( No problem decided to work on Rowing efficiency and mobility work. (will do the WOD tomorrow!):rolleyes: Will likely scale the same as you did Pat and give it a go! |
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Great numbers, everybody!
Tim - [B]10,000m Row![/B] Can't believe only your butt is sore!! Claw - hear you on those Cleans!! Had the same problem with them. One of the instructors told me to focus on Speed, i.e. getting the weight up as quick as I could, which helped. Still out of the box working in the Base Globo... [B]14 Feb 2011 WU:[/B] 400m run 10 push ups 10 squats 3 headstand tucks [B]WOD:[/B] CrossFit Total: Back Squat: 230 Shoulder Press: 135 Dead Lift: 275 Total: 640 I think I could’ve done more but my right hammie talking to me & it wasn’t saying anything nice! ;) I just feel good that 25 day layoff didn’t hurt me too much & my upper body stuff helped my shoulder press!:D [B]16 Feb 2011 WU:[/B] 500m row 2 rounds 10 push ups 10 squats 3 10 sec headstands [B]WOD:[/B] 20 inch Box jump, 50 reps 50 towel pull ups 50 pound Dumbbell swing, 50 reps 50 sit-ups 40 pound (20 Pounds in each hand)dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions 29:33 [I]Tough, but good WOD. Took me 10 min just to do the 1st two sets! :yikes: But the back extensions went REALLY fast.[/I] Gymnatics WOD: 6 rounds 30 sec “L” sit holds 10 sec rest 30 sec hollow rocks [I]This was SO tough!! Ended up doing tucks on the Hollow Rocks! Brutal!![/I] |
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William, I must admit I did stop (twice) for about 10 seconds to pick my butt out of the seat and then after that I decided it better to just "finish" This distance, surprisingly (only my second attempt) isn't that hard if/when we get our head out of the way and just "DO the work". I am intrigued by what I see possible in all aspects of our CF program the amount of work possible from us "Mature" specimens with dedication and good coaching!!
NOW IF I CAN JUST LEARN TO JUMP ROPE!!!!! heck tomorrows RX WOD would take me the remainder of the week to do the 160 DU's!!!! (can I sub rowing another 10k?):yikes: Good work on the Come Back!!! I hope to do the running WOD tomorrow as I am signed up for a 8k charity run in a couple of weeks! |
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[B][U]February 15[/U][/B]
10 minutes of jump rope practice -felt good Ran 1 mile at 7 mph and 2 miles at 7.5 mph with occasional speed bursts up to 9 mph. HR stayed in zone 1 most of the time (125-137) but got up to 150 on my last speed burst. Felt pretty good today, but my calf muscles were still a bit tight so I had to stretch them out good. |
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WU
2x10 air squat 3x10 45# GHD Back ext Reverse hypers 2x10@70 4x10@120 2x10@140 Incline Bench 6@135 1@185 1@205 1@215 WOD 3 rounds 15 ring dip run 200m apx 15 pushpress run 15 pushup 14:13 5 sets dumbell ext @ 25# 5x10 DH pullups 5x8 m/56/180 |
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tim great time on the 10,000 m. row. they are fun eh? i have done 3 or 4 of them and once you get your head around what you are doing and just buckle down it is not that hard.
missed yesterday due to work issues. today 45 minutes sled work both upper and lower body. rom for the shoulder and lots of streching. |
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[B]2/16[/B]
[U]Daily apple[/U] Row 250m easy / hard for 1000m MP 10 squats 10 push ups 10 squats 10 push ups [U]Strength / Skill[/U] 3 press 6 push press 9 push jerk 45lb bar [U]WOD[/U] 3 rounds 500m row 21 burpees 400m run [B]20:44[/B] [U]Apple Core[/U] 25 GHD sit ups 25 GHD back extensions 25 wall ball sit ups 10lbs |
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You guys (and Michelle) are killing me!! Everybody is SO strong & FAST. Oh, that row, I think I'd die!
[QUOTE]One of the instructors told me to focus on Speed, i.e. getting the weight up as quick as I could, which helped.[/QUOTE] Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!) The other biggest tip I learned for these & front squat is - believe it or not - take a huge breath, chest up & out - then lift. |
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new gym; too bad they dont post instructions!
[url]http://www.youtube.com/user/devilsathletics2011#g/u[/url] |
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Did WOD from mainsite:
5 DB Deadlift 5 DB Hang Clean 5 DB Push Press 5 DB Squat 5 Rounds rest as needed between rounds. Increase load each round. Did with Barbell instead as follows: 95, 115, 125, 145, 155 |
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A tip that may be useful for increasing your double-unders. I took the handles off one of these [url]http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID[/url] (WFS) and drilled the holes slightly larger. I replaced the plastic cord with a vinyl coated clothes line cable. Went from 7 to 15 double unders first try.
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[QUOTE=Bill Houghton;904738]A tip that may be useful for increasing your double-unders. I took the handles off one of these [url]http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID[/url] (WFS) and drilled the holes slightly larger. I replaced the plastic cord with a vinyl coated clothes line cable. Went from 7 to 15 double unders first try.[/QUOTE]
I signed on to post my wod results and decided you must have been reading my mind. I got so stinking frustrated this morning. I managed 18 in the first round and then had to switch to 4 x singles for the rest of the WOD. I still have whelps on my arm and did them at 5:30 this morning. Boo! |
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[QUOTE=Deb Borbone;904539]You guys (and Michelle) are killing me!! Everybody is SO strong & FAST. Oh, that row, I think I'd die!
Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!) The other biggest tip I learned for these & front squat is - believe it or not - take a huge breath, chest up & out - then lift.[/QUOTE] Deb thanks, but I'm more worried about the form right now. I think the strength is coming from cleaning up my already pretty clean food intake. I think you are doing exactly what you need to be doing for you. I get that pulling under the bar comment a lot too. Hell, I've spent years trying to prevent pulling myself under stuff. It takes time. |
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[B]02.17.2011-Thursday
Weightlifting[/B] Warmup [B]Powerclean[/B] 35kg 3x3 40kg 2x2 45kg 2x1 [B]Snatch (blocks)[/B] 15kgx5 25kgx4x2 28kgx3x2 32kgx2x3 (I was going great, better acceleration, & not even thinking about it - then I stopped to talk. Ugh, just could not get back in the groove! FRUSTRATING) 35kgx1x4 (missed 3) 37kgx1x4 (miss - kept pulling with my arms, it was like I never did this before) 35x1x3 (he dropped my weight, first one was ok, second one he said was the best snatch I ever did, 3rd eh - done) [B]Front Squat[/B] 35kg3 40kgx3x8 I'm thinking I should've rested Tuesday, arms are pretty sore & I'm tired... As frustrating as tonite was, coach said I was doing very well and that he wished he had video when I first came, because I look like a completely different athlete now. |
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Keep your chin up Deb. Sounds like you're doing great!
[B][U]February 17[/U][/B] 10 minutes of jump rope practice 5 minutes of dynamic stretching 10 minutes of stretching [B]"Annie"[/B] 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups [B]8:57 (PR by 4:52)[/B] DUs too broken up, but still happy with the time, especially after not doing any crossfit or jump roping for a couple of weeks. Felt pretty gassed which surprised me. I think I'm jumping too high on the DUs and need to relax more. Easy day today. The next three days will be harder. |
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listened to my body today for a change. went to work at the usual 6:30 a.m. got everybody going and came home to sleep for 4 hours. had prawns and garlic for lunch and slept for another 3 hours.
just go home from the box front squat 255-270 (p.r. from oct. 3rd) - 285 new p.r. 20" box step with 20lb weight vest for 5 minutes green banded good mornings 10 x 3 huge steak and veggies for dinner. feeling great. |
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Cliff, Beast on the FS.
Jim, you crushed Annie. [B]Today 2/18[/B] Did "Eva" 5 Rounds 800M 30 KBS 2 pood. 30 Pullups 60:59 Does anyone hate running as much as I do!!?? |
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Snow melted and made perfect the weather (low 40's) for todays WOD
02.18.11 WU: Burgener WU, Pull-up bar hangs, jump rope (trips)"attempted practice" My lower back pretty darn sore and legs still trashed from doing "EVA" yesterday so decided to Scale todays WOD so I could keep the intensity and maintain proper form “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball scaled: 3rds-15box jumps 20" (concentrate on landing flat on top and stepping off with good jump form 15-Wall ball Shots-(concentrate on explosive release from the hips/legs) run steady (concentrate on Pose form) staying vertical with upper body relaxed Time: 14:39 |
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Deb you are doing great!
"Kelly" Box imposed 25 minute cut-off Scaled to: 400m run 30 box jumps 20" 30 wall balls 8# squatting full depth to a second ball This WOD gave me a good old fashioned butt whippin' this morning. I've since recovered. DNF in the alloted 25 minutes 3rds+400m run. |
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[QUOTE=John Jaeckel;857014]Chaplain Tim:
A couple of things. "Battle Ground" has got to be the coolest name for a town. Ever. And, therefore, why not just call the box "Crossfit Battle Ground"? Which would be, IMO, beyond awesome (minus "Untamed"). :dunno: NICE PR ON DL![/QUOTE] CrossFit Battle Grounds was taken... HQ would not let it fly... To close to Battle Ground. |
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Strength:5x340,3x385,1x430,1x470.GAbbed. Yup,just lost focus and gabbeed.
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[U][B]February 18[/B][/U]
[U]Lunch[/U] 10 minutes of jump roping 5 minutes of dynamic stretching 10 minutes of stretching and mobility work Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph) [U]After Work[/U] [U]Swimming[/U] 11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace) Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up. |
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[U][B]February 18[/B][/U]
Lunch 10 minutes of jump roping 5 minutes of dynamic stretching 10 minutes of stretching and mobility work Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph) After Work Swimming 11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace) Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up. |
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[QUOTE=Jim Colby;905320][U][B]February 18[/B][/U]
Lunch 10 minutes of jump roping 5 minutes of dynamic stretching 10 minutes of stretching and mobility work Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph) After Work Swimming 11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace) Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.[/QUOTE] Jim, are you training for triathlons? For this time of year, those would be some great training times. And yes training volume at lower heart rate is right on for this cycle in a periodization plan for triathlons. |
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Pat, you nailed it. That's exactly the plan. Sprint tri on July 3, Oly tri on July 24 and half ironman on sept 11.
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At TRIBAL Fitness today.
Strength: Shoulder press: 5X145, 3X165,1X185,1X205. Wittman: 7RFT: 15 KB swings 1 pood, 15 Power clean 95#, 15 Knees to elbows. Stopped at 16 minutes after 3 rounds+15 swings+15 Power Cleans+4knees to elbow. Coach suggests that since I am training and competing in powerlifting to take a work out like this and do it as an AMRAP in 12-15 minutes. |
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2.19.11 Saturday, Crossfit Morristown
Returned from skiing last night, spent two days in the woods and bumps in southern Vermont at Bromley. Today: Some jumping rope practice and PVC pass throughs, then Warmup, three non-tabata 20 second on, 10 second off rounds of Jumping squats KB swings with 25# dumbbell Mountain Climbers, then Louie Simmons speed work, Box Squats at 60% max (110#), 2x12 on 45 seconds DL at 60% max (did 'em in error at 140#, shoulda' been 120#), 3x6 on 45 seconds WOD Three rounds of 12 Wallballs 12 Ball smash 12 Ball Abmats used a 14# ball, 4:55. I know I'm competing only with myself but today, for once, I didn't finish near or at the back. I was second fastest in the class.:pepper: |
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02.17.11
Stretch 20 pushups 1/2 mile run 1000m Row 10:05 02.18.11 Wendler 5/3/1 Month 1, Week 2 OHSDay WARM Stretch 30 Squats 20 Rollovers WOD OHS 3x75 3x85 7x95 CASHOUT 25 alternating arm k-bell swings (35 lbs) O |
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