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Sunday, Feb 21
Shoulder Press 3-3-3-3-3, 115, 125, 135 (PR), 125, 125 "Garrett" Not prescribed 3x 75 Squats 25 Pushups 25 Pullups 15:43 |
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[B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:
[B]2-22-10[/B] WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something: 60 Pushups 50 Ring rows 40 Situps 30 Squats 20 Ring Dips 10 20" Boxjumps 5 Burpees My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.) |
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[QUOTE=John Scott Rezendes;743585][B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:
[B]2-22-10[/B] WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something: 60 Pushups 50 Ring rows 40 Situps 30 Squats 20 Ring Dips 10 20" Boxjumps 5 Burpees My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.)[/QUOTE] That would be my creation. I'll go back and check my time see how we compared. Yeah, 14-somethin', but I didn't have any phone calls and my form on the ring rows was not great as I recall. |
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02/21/10: Rest
(been pretty much one day on/one day off for the last week, needed the rest yesterday though after the brutal package @Rogue on Saturday.) 02/22/10: WARMUP— Bike Bench Press 10x135 SDHP 20x53 OHS 10x w/PVC STRENGTH— Sotts Press 5x30 lb. bar 5x26 lb. k-bell (right arm), 5x26 lb. k-bell (left) 5x35 lb. bar 3x26 lb. k-bells (both arms at same time) 3x40 lb. bar Bench Press 5x135, 5x155, 5x175, 5x185, 5x205 CASH-OUT/WOD— Ball Slams (25 lb) AMRAP for :60 (33) Rest :30 AMRAP for :60 (28) |
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Monday, Feb 22,
Power Snatch 1-1-1-1, 95 lbs, 95 lbs, 105 lbs, and 115 lbs WOD 3x 6 Power Snatches (80#) 12 Get-ups 20# 50 Air Squats 14 mins 39 secs |
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simple work out for today: Run or Row 5K
I rowed and broke the WOD down to 2X2.5K with a brief rest between sets. This timed to: 11:27 and 11:33. Total time was 23:00. This is 35 seconds better than when done on 091109.:pepper::pepper::pepper: |
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John Scott I wonder where we would rank
2/22 CFC WU -situps pullups 5 weighted pullups @ 75# WOD AMRAP in 8:00 12 pushup 12 KB swings @ 44# 7 rounds + 12 pushups 7 KB swings Post WOD 4 rounds max rep pushpress @ 115# 10 10 8 8 m/55/180 CrossFit Chesterton |
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[I][B]100222 MONDAY
[/B][/I][I][B]Warm-up: [/B][/I]800m run 25 shoulder pass thrus, added 10 X 2 body circles then 2 X of: 10 back ext 10 ghd sit-ups 10 straight-legged DLs w/ 45# bar then 25 X 1 of DROM [I][B]Strength Work: [/B][/I]Back Squat 5, 5, 5, 5, 5. [B]Warm-up: [/B]10 X 95# [B]Working: [/B]115# X 5 135# X 5 155# X 5 [COLOR=Blue][B]175# X 5[/B][/COLOR] - [COLOR=Black]PR for reps! (started to get a bit ragged on last couple) 165# X 5 [I][B]WOD: Pull-up Ladder [/B][/I]With a continuously running clock, perform 1 pull-up the first minute, two the second, three the third, etc. until failure. You may drop off the bar and rest, but must continue and complete all pull-ups for the specific round within the minute. [B]Got 10 rounds = 55 pull-ups. [/B][I] Very happy with this score, considering my absence. Best is 13 rounds + 9 pull-ups from 090814.....[/I][/COLOR] |
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[SIZE="3"][COLOR="RoyalBlue"][B]WOD:[/B][/COLOR][/SIZE]
[B][COLOR="DeepSkyBlue"]Single leg step-ups[/COLOR][/B] while holding 25 lb plate straight overhead. 3 sets of 10 on each leg. [COLOR="DeepSkyBlue"][B]CFE rowing[/B][/COLOR], 85% Tempo for 20 minutes. Total Distance = 4125 m. oops....I mixed up 2 of the CFE workouts. I was supposed to do 20 minutes all out for distance. But for some reason, as I was rowing, I "remembered" that it was only supposed to be at 85% effort. Of course, the 85% effort part, belonged to a different workout. Oh well. |
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as for the testing of strength, etc. try this site (WFS):
[url]http://www.exrx.net/Testing.html[/url] |
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[I][B]100223 TUESDAY
Warm-up: [/B][/I]800m Run 25 DROM 2 Shoulder pass throughs (+ 10 x 2 of body circles) --------------------------------- 2 X of the following: 15 back extensions 15 GHD sit-ups (subbed ab-mat) 15 OHS 45#/18# (subbed weighted PVC) 15 L-sits (use parallettes or the pull-up bar) 15 goblet squats ------------------------------- 50 double unders [I][B]WOD: AMRAP in 20:00 [/B][/I]10 Burpees 100m run ------------------------------- [B]My Score: [/B]9 rounds + 8 burpees. No endurance. Burpees broken, runs were more like shuffles. |
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[quote=Pat Quigley;744088]as for the testing of strength, etc. try this site (WFS):
[URL]http://www.exrx.net/Testing.html[/URL][/quote] Excellent site, Pat. Thank you! |
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[B]2-23-10[/B]
WU: Walk 1.26 miles Run 1 mile Row 1600m=7:10.9 [B]WOD[/B] HPC #45x5/#55x5/#65x5/#75x5/#85x5/ #95x3/#105x3 #115x1 #125x1 #135x1 #145x1 (old PR) #155x1 #165x1 [COLOR="Red"]F[/COLOR] #165x1 [COLOR="Green"]PR[/COLOR] #95x5 Cashed out with C2 30sec on/30sec off intervals x 11 and a 4 mile bike ride |
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2/23/10:
WARMUP— Bike 25 Squats 30 flutter kicks (4 ct) 10 OHS with PVC STRENGTH— Suitcase Dead Lifts 3x115 (right arm, then left) 3x135 (right, then left) 3x155 (right, then left Side Press 3x53 (right, then left) 3x53 (right then left) 3x53 (right, then left) WOD— 21, 15, 9 Ring body rows Back Extensions 5:11 |
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[QUOTE=Pat Quigley;744088]as for the testing of strength, etc. try this site (WFS):
[url]http://www.exrx.net/Testing.html[/url][/QUOTE] Took a quick look at this, I put in my age (50) and a test number of pushups (20). Population average is 21? My score was 47 and ranked "average". Now I've done 54 ME (after half of bottle of Early Times answering a challenge). I can't see more than 50% of the 50+ population doing more than 20 real pushups. If so, I'm a real wimp. Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days. |
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db swings 16x55, 14x60, 12x65, 10x70, 10x75
bp 15x45, 10x135, 10x185, 10x185, 10x185 incline sit ups (45lb) 3x15 sumo pulls 135lb 10x3 |
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[QUOTE]Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days.[/QUOTE]
That's one badass wimp!;) I thought I saw that the ladies pushups were knee pushups!:rofl: Who signed up for the Masters competition? I saw Skip is.... |
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[QUOTE=Deb Borbone;744458]That's one badass wimp!;) I thought I saw that the ladies pushups were knee pushups!:rofl:
Who signed up for the Masters competition? I saw Skip is....[/QUOTE] How is that going to work. They had the Midwest sectionals the other week. It came up pretty fast and I did not see any masters category. We had three guys I'm aware of here in Chicago that qualified for Regionals. |
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2/23
WOD 3 rounds 20 95# racked barbell lunge 40 sit ups 8:44 pressed for time after a date in traffic court, had to do the WOD alone everyone was finished and gone home Im in Deb m/55/180 CrossFit Chesterton |
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[QUOTE=Jeff Kilinski;744307]Took a quick look at this, I put in my age (50) and a test number of pushups (20). Population average is 21? My score was 47 and ranked "average". Now I've done 54 ME (after half of bottle of Early Times answering a challenge). I can't see more than 50% of the 50+ population doing more than 20 real pushups. If so, I'm a real wimp.
Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days.[/QUOTE] Jeff, Notice they qualify a complete rep as your chest touching a balled fist on the floor. Not chest all the way to the floor. Did you see that? As such, I think you mght be able to do more under that criterion. |
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[QUOTE]How is that going to work. They had the Midwest sectionals the other week. It came up pretty fast and I did not see any masters category. We had three guys I'm aware of here in Chicago that qualified for Regionals.[/QUOTE]
[url]http://games2010.crossfit.com/qualifiers/masters-registration-opens-soon.html[/url] (wfs) Im not old enough! |
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Thanks for keeping up with the log guys!
Seeing all of you kick my 31 y/o butt on most of these WOD's is great incentive. Keep it up, I'll be gunning for ya! |
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2/24 WOD.
Posted as “Frank” (yes, Fran is tougher than Frank) 21 – 15 – 9 Reps of Front Squats Pull ups But too many people to set up those stations, so we ended up doing a team WOD. Each member does: 50 Front Squats 50 Pull-ups. Eric B and I completed it in 8:42 at #115 (#135 Rx'd for men). We broke work into five sets of ten. First two sets I got 10 front squats without break, then five's. Thanks to Malzone for prompting me to rest the weight on my pecs primarily with some weight on fingers and elbows out horizontally, instead of holding the weight with my arms. Made the front squats much easier. I had been wasted by a cold over the weekend and into the week, so this was my first WOD since Friday. Did not come with a full gas tank, that's for sure, but was pleased I didn't cheat on (hardly any) of my front squat reps. Still missed a few pull-up reps, unfortunately. The Claw |
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short WU
Floor press 10 @ 95# 1@ 145# 1@ 165# 2@ 215# WOD AMRAP in 6:00 135# front squat 40 Nice of ya to check in William m/55/180 CrossFit Chesterton |
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deadlifts - #135x15, #225x10, #315x7, #315x7, #315x7, #315x7, #315x7
10 min. on bike Did not want to work out tonight but some how I did anyway. |
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did the 100223 workout: Crossfit Total. Last attempt at this was Sept.'09. Total was 1040. Off and on physical therapy for various things starting in 10/09. So, I avoided heavy single lifts.
Today, achieved: BS365, OHP 185, 195F, and DL465. None of these are pr's. For BS, I used a bench to set decent and safety bars on powercage. Felt good to go heavy. Total: 1015. Had an unusual problem on the DL. My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about. We are doing DL in the crossfit class this Saturday, so I can bring this up. When I have failed at a weight on the DL, it's on the way up. I attempted 500 lbs months ago and lost it somewhere around my knees. Any one with ideas about how things can go wrong on the decent? |
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[B][I]100224 WEDNESDAY
REST DAY. [/I][/B] 10K Row = [B]48:44[/B] Took it relatively easy - - trying to build my endurance...... |
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[QUOTE]My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about.[/QUOTE]
I have that on and off w/one shoulder...right now it's kinda on; feels weaker than the other shoulder, preventing progress in some lifts. Did it feel better after? For me it seems like its a bunch of muscles contributing - down my side under the armpit, around my ribs/back and across my chest. It feels a little better if I do the shoulder (p)rehab stuff; if I foam roll and use the trigger point ball on my upper back, lats, teres, the top of my traps, my armpit & side, my triceps and my chest inner and outer pec everything's a lot looser. |
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Wednesday, Feb 24
Strength, Split jerk, 3-3-3-3 95, 135, 155 (PR), 135 I didn't expect to get to 155 but the guys I was working with went there so it was one of those, "What the hell" moments. WOD, 75, 75# Thrusters for time 9:59 What a biach! |
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[QUOTE=Deb Borbone;745094]I have that on and off w/one shoulder...right now it's kinda on; feels weaker than the other shoulder, preventing progress in some lifts.
Did it feel better after? For me it seems like its a bunch of muscles contributing - down my side under the armpit, around my ribs/back and across my chest. It feels a little better if I do the shoulder (p)rehab stuff; if I foam roll and use the trigger point ball on my upper back, lats, teres, the top of my traps, my armpit & side, my triceps and my chest inner and outer pec everything's a lot looser.[/QUOTE] [B]Deb,[/B] Glad you're back. :) |
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02/24/10: REST
02/25/10: WARMUP— Bike 25 Squats 20 pushups STRENGTH— Front Squat (focused on form on these— getting real deep) 3x115 3x135 3x175 3x185 1x195 ([B]F[/B] on 2) WOD— "JT" (Scaled) 21 Ring Dips (clean) 21 HSPU (26" Box) 21 Pushups (clean) 15 Ring Dips (light band) 15 HSPU (20" Box) 15 Pushups (clean) 9 Ring Dips (light band) 9 HSPU (20" Box) 9 Pushups (clean) 15:08 (that one is a BEAST) |
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[QUOTE=Pat Quigley;745040]did the 100223 workout: Crossfit Total. Last attempt at this was Sept.'09. Total was 1040. Off and on physical therapy for various things starting in 10/09. So, I avoided heavy single lifts.
Today, achieved: BS365, OHP 185, 195F, and DL465. None of these are pr's. For BS, I used a bench to set decent and safety bars on powercage. Felt good to go heavy. Total: 1015. Had an unusual problem on the DL. My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about. We are doing DL in the crossfit class this Saturday, so I can bring this up. When I have failed at a weight on the DL, it's on the way up. I attempted 500 lbs months ago and lost it somewhere around my knees. Any one with ideas about how things can go wrong on the decent?[/QUOTE] Pat, you are one strong S.O.B. :) BTW, I get cramps/tightness in the pec/delt area sometimes doing heavy deads. I have torn both my pectoralis minors though so I think that's why. You might want to really warm up well before doing heavy benches, just in case you have any small tears. |
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[QUOTE=Stephen R. Lampl;745061]10K Row = [B]48:44[/B][/QUOTE]
Wow! I did 5K a while back and it about killed me. Great job! The Claw |
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[B]2-25-10[/B]
WU: pushups/boxjumps/wallball shots/squats [B]WOD[/B]: Thanks to Jim The Claw for this one 21-15-9 #115 Front squats Pullups Completed in 11:16.1....might have gone a wee bit faster but had to work in with some folks on the pull-up bars. Cashed out with a 3 mile bike ride and a 60 minute deep tissue massage. |
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Not able to do back squats because of knee replacement and shoulder problems, so leg press instead.
leg press - 12x360, 10x450, 10x540, 10x630 45# weighted incline sit ups - 15x3 dumb bell swings - 16x55, 14x60, 12x65, 10x70, 10x75 bench press - 20x45, 12x135, 10x185, 10x185, 10x185 |
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Thursday, Feb 26
WU, Run, pushups pullups stretch Strength Front Squat 3-3-3-3 135, 155, 185 (1), 175(1) WOD AMRAP 12 min 5 pullups 10 pushups 15 KB swings (55#) 7 rounds, 5,10 and 9 Who's on the east coast? Heard your getting dumped with snow again. I'm so done with winter and being in Chicago, I should be used to it. |
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felt like I was coming down w. something but went to the gym anyway. Stopped after 10 minute warm up on treadmill and went home. Did Superman ever get a cold?:ranting2: Just switched the Level 1 cert. from San Diego in March to Scottsdale in May. This will save my travel expenses.
Tim, shared some good posts with a few guys in the military who had knee replacements. found them on the injury forum here. These guys were/are avid crossfitters. Haven't needed a synvisc injection in over a year. But since surgery in 2004 to remove a chunk of loose meniscus, I know it's only a matter of time. I look at being whole as only a temporary condition. Longer for some than others. |
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2/26 WOD.
AMRAP 15 10 Power Snatch (#75 Rx'd) 10 Knees to Elbows 7 rounds @ #65. Still must have the bug, because this one wasted me. Didn't take too long to devolve to sets of one and two. Bright spot was that the snatch form was getting better. Traver's warm up tip of bringing bar close to and high on chest with the shrug and elbow pull, then flicking it up, really hit a chord with me. They felt very good (except for my being so gassed.) The Claw |
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Jim and Pat sounds like we all have some kinda bug or something
CFC WU WOD 7 rounds 10 KB swings @ 44# 10 pullups 9:05 snatch and double under work m/55/180 CrossFit Chesterton |
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2/26/2020
M.E. Standing Press 3-3-3-1-1-1 [B]145,145,150,155,160,170 PR[/B] wfs [url]http://crossfitexcel.com/Terry/?p=403[/url] rest 5 min, then: 3 rounds for time of: row 500 m 20 kb swings, 2 pood [B]10:22 500m row times; 1:46, 1:56, 1:57 damn I hate 2 pood KB swings 1st round unbroken, 2nd and 3rd round broke at 10 reps[/B] Skill Work: Handstand holds agains the wall, and freestanding attempts [B]3 x 30 sec[/B] |
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