Re: Over 50 Crossfitters Sign In
 

Scott,

For your new Iron Woody bands. I'd recommend washing the powder off of them. What ever that stuff is, it seems to irritate my skin a bit.

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Buy In:
3 rnds:
Sampson Stretch to an inverted burpee to a front roll to 10/15 m sprint to 15 sit ups
WOD: Pack scaling
1. 3@35lb, 5 Strict, 7 Kipping
2. 3@35lb, 5 Strict, 7 Kipping
3. 3@35lb, 5 Strict, 7 Kipping
4. 1@35lb, 0 Strict, 0 Kipping
5. 0@35lb, 5 Strict, 1 Kipping
6. 1@35lb, 5 Strict, 0 Kipping
7. 1@35lb, 5 Strict, 0 Kipping
8. 1@35lb, 5 Strict, 2 Kipping
9. 0@35lb, 5 Strict, 2 Kipping
10. 0@35lb, 5 Strict, 2 Kipping
Time: 12:05
I don’t think I did this workout right. I’m tired so I know that I got some kind of workout but I sure that I got the kind of workout that was intended. Just chalk it up to old age and a loss of brain cells!!!

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Saturday was a rest day, Sunday kayaking some big water, Monday taught a spinning class. Finally back at it today.

Stephen,

Great work on the FS PR!

Mark,

Way to persevere on a tough Hero! I'm hoping to get this one in later this week.

Terry,

PR? Those are some big numbers on your FS.

John Scott, Robert, John,

Awesome work on the squats!

Dianne,

I like these short intense met-cons your doing.

[B]5/5/09 CFWU x 15 x 1 rd[/B]

Press: 45x5x2; 65x5; then 85x3; 95x3; 100x3; 105x3. Then a high rep set of 80x15

Met-Con (modified from the E. Canada Qualifier):

3 Clean and Jerk @ 135
3 Muscleups
5 rounds in 10:50

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Robert,

I think your supposed to do all reps (3 wtd, 5 strict, 7 kipping) for each of ten rounds. Keep track of total time and total breaks (every time you come off the bar). Looks like you got a great workout though. This one is a beast.

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Thanks Scott R, I will be waiting for your speedy recovery :D nice job too!

Mark, Nice job on Hansen, my stomach can still feel that one after 3 days.

Scott Allen , Like your work out...so you how long did it take you to get your first muscle up? I am still working at it, ring dips are no problem, can pull myself up too, but can't get through the transition. Oh yeah the FS was PR, last time I was at 215.

I did the same WOD as Robert and did it wrong too. Should have read beyond the whiteboard sooner. I ended up doing 54 pull-ups total in 10 rounds, the first 3 rounds were weighted, the rest were strict and kipping. After that I tried working on muscle ups...not much energy today.

Here are the instructions from Beyond the Whiteboard;
[B]Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up[/B]

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

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Today - 05/06/09

3rd 6AM group workout on the North Shore

The 20-year-olds were back.

WU:
short run along the river
pop-squats
pop-push-ups (very difficult for me)
bench box jumps
bench dips

[B]WOD[/B]:
3 rounds
30 lunge steps
25 supermans (I was confused and did 30)
50 squats

[B]Finished 2nd[/B] behind one of the 20-year-olds and was the only person to do the 50 squats unbroken each round. Very pleased with my performance today - It must have been all of the [B]BROCCOLI[/B] that you guys sent me!!

Post WOD:
Skills practice - pistols. Whoa - I need a lot of work on these.
Plank routine - elbow, side, side, elbow with knee taps, side, side, regular into slow-count push-up, regular with ankle rolls, regular with leg extensions

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[QUOTE=Terry Dickman;582363]
Scott Allen , Like your work out...so you how long did it take you to get your first muscle up? I am still working at it, ring dips are no problem, can pull myself up too, but can't get through the transition. Oh yeah the FS was PR, last time I was at 215.[/QUOTE]

Seems like it took me 4-6 weeks. I'm sure your stong enough. It's all in the transition. I'd really work that from seated, kneeling, squating starts, really focusing on keeping the rings in tight to your body and getting your chest over the rings.

If you subscribe to the CFJ, here's a good tutorial from Jeff Tucker (wfs)[URL="http://library.crossfit.com/premium/video/CFJ_Tucker_LaurenLindseyMUp.wmv"]http://library.crossfit.com/premium/video/CFJ_Tucker_LaurenLindseyMUp.wmv[/URL]:

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Diane,

Good to see you letting the 20 year olds beat you once in a while so they keep coming back!

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[B]Diane[/B],
I agree with Scott...lure the youngsters into a false sense of security, then BAM!, show 'em who's boss.

[B]Charlie[/B],
Thanks for the tip on the IW bands...you're right, I think the white stuff [I]is[/I] toxic...it tastes really funny. How is the swine flu treating you? Hang in there and get better.

CF things I wish I could do:
Muscle ups
Pistols
Double unders (I am such a goof with a jump rope)

Today I was feeling rather froggy and did the following:

WU: C2 1100 meters in 5:03
push ups x 5 x 3, 45 second jump rope x 3, pull ups x 5 x3

Then on to the Filthy Fifty in 51:24...my goal was to finish in less than 52, so I got dat!

50 Box jump, 24 inch box as [COLOR="Red"]RX[/COLOR]
50 Jumping pull-ups as [COLOR="red"]RX[/COLOR]
50 Kettlebell swings, 1 pood [COLOR="red"]scaled to #35[/COLOR]
Walking Lunge, 50 steps as [COLOR="red"]RX[/COLOR]
50 Knees to elbows as [COLOR="red"]RX[/COLOR]
50 Push press, 45 pounds as [COLOR="red"]RX[/COLOR]
50 Back extensions as [COLOR="red"]RX[/COLOR]
50 Wall ball shots, 20 pound ball as [COLOR="red"]RX[/COLOR]
50 Burpees as [COLOR="red"]RX (after first 15 broken into bite-sized chunks of 5 or so)[/COLOR]
50 Double unders [COLOR="red"]sub'd tuck jumps which very nearly crushed me[/COLOR]

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[QUOTE=Diane Dennis;582473][B]Finished 2nd[/B] behind one of the 20-year-olds and was the only person to do the 50 squats unbroken each round. [/QUOTE]

Way to go Diane! I agree with the other guys too…I think I am the same way…I hate it when I get beat all the time. I like to say I am not competitive...but I would'nt be living up to my avatar. It doesn’t always happen but when it does, you got to brag about, the age of all the men in our box are 35 and under we have several 20 year olds too, one playing college baseball. This was our times posted from Elizabeth…the old man slammed ‘em.

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[B]Terry [/B]

Re your Elizabeth time:

You are :super:

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5/6/09

CFWUx15 x1 set

Decided to work in Push Jerks with my son's shoulder press as a WU for Back Squats. 44x5; 64x5; 94x3; 114x1; then 139x1; 149x1; 154x1 (fail). Well short of a PR. I attribute to shoulder press and clean and jerks yesterday (I hope).

Back Squats: 44x5; 132x5; 182x3; 202x2; then 226x5; 236x5; 246x5
High Rep set 202x13 (should have had 15-20, didn't recover
long enough after work sets.

Met Con: from CFFB, 12-9-6
Overhead Squat @ 135 (sub 132)
PKSSPU (aka burpee pullups)
Time: 9:07

This one was hard (I seem to say that a lot). All OHS unbroken except set 1 was 10-2. Had to power clean, rerack, set, then push jerk (again) to get the bar overhead. A little disappointed at the depth on some of the OHS, but haven't ever done heavy OHS in a met con before.

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John Scott,

Great job on the FF! The last 3 exercises on this always crush me. I hear ya on those dbl unders. Speal makes em look so easy.

Terry,

Kudos again on the great time for Liz. I hope I can get to 10:00 some day.

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Good job everyone. I'm jealous. Long, long day. I'm feeling much better but absolutely no time to work out. I need at least Diane, but the more the merrier, to come help me beat on some young guys. Bunch of unmotivated punks! Hopefully, will get time for some kind of workout tomorrow. The weekend will already be a bust. I am going to be out of touch for a bit. May or may not have internet connectivity. :)

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:D push jerk
115
135
145
155
165 on third attempt with back straight eyes foward
170
170

great work by all

m/54/183

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[B]WOD 5-6-09[/B]
Five rounds for time:
95lb. Hang Power Snatch, 15 Reps
400m Run

21:50 RX'd

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Today - 05/07/04
4th 6AM group workout on the North Shore

Sparse attendance today - one 20-year-old, a newbie, and me.

WU:
short run along river
bench step-ups
lunging bench step-ups
lateral bench step-ups
short run along river

[B]Kettlebell DL rountine[/B]:
2-handed DLs from center
right-handed DLs from right
left-handed DLs from left
right-handed DLs from center
left-handed DLs from center
right-handed DLs from right-rear
left-handed DLs from left-rear (I couldn't do this correctly)

[B]WOD[/B]:
3 rounds
30 kettlebell swings
30 bench box jumps
30 push-ups

Had to scale the push-ups: 1st round - did 15 on the ground and 15 on the bench seat; 2nd round - did 10 on the ground and 20 on the bench seat; 3rd round - decided to suck it up and did them all on the ground - 10-4-3-3-3-4-3.

Untimed. I finished first but the 20-year-old did all 90 push-ups on the ground so I had an advantage with 35 done on the bench seat. The newbie was scaled to the itty-bitty kettlebell and less reps - she did well considering no previous KB experience.

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CFWUx3 w/ assisted dips
6 mins. Running on treadmill

Pull-ups w/25lbs. added weight
3-3-3-3-3-3-3-3
Pull-ups w/10lbs. added weight
3-3
Pull-ups
5-5-5-5

Front Squats
3x95lbs.
3x115lbs.
1x135lbs. (failed, unable to hold the bar in place)

Back Squats
3x135lbs.
3x155lbs.
3x165lbs.
3x165lbs.
5x135lbs.
5x135lbs.

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Man, everybody is killin' it. Great time on the WOD [B]Terry[/B]. Today I managed my first double under...actually managed about 6....not consecutively mind you, but DU's nonetheless. Yay me.

I think the Zone/Zen thing is finally kicking in. Have felt especially energetic and focused with a very low propensity toward strangling the kids when they play the mess around. Anybody else getting this from the Zone?

Today:

WU x3:
BW squats x 10
1 min jump rope
Bulgarian squats x 5 each leg
push up x 15
dip x 5/7/10
pullup x10/10/15
#45 plate in each hand 50m farmers walk
HSPU with smith machine assist x 5/5/10

WOD Michael 37:47
Three rounds for time of:
Run 800 meters [COLOR="Red"]sub'd 4:14 C2 row[/COLOR]
50 Back Extensions
50 Sit-ups [COLOR="red"]w/ feet anchored, ABMAT[/COLOR]

Felt pretty good but had to slow down considerably on the situps in order to baby the lat.

[B]Charlie[/B], check 6

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[B]2009 05 07[/B]

Finally, back in the saddle. Good thing, too. Lots of aggression and frustration to vent.

[B]Push Press 1-1-1-1-1-1-1[/B]

[B]WU:[/B] 1500m @ 6:40
[B]CWU:[/B] 7/10/10/10/5/7 (med BAND)
[B]WU Sets:[/B] Bar X 2; 75 X X5; 95 X 3; 115 X 2; 135 X 1

[B]Work Sets[/B]
1 - 145
2 - 155
3 - 165 (pr)
4 - 175 (pr)
5 - 185 (f), 175
6 - 185 (pr)
[B]7 - 190 (pr)[/B]

My new kettlebell arrived today, so to break it in:
3 X 15 KB swings (2 pood) 2 min rest btwn sets)

2 more min of rest, then 35 GH sit ups.

I will be out of touch until Mon or even Tue (I think), so have a good weekend. You're all animals. Keep up the good work!

BTW Scott, that powder on the IW bands does taste a lot like depleted uranium dust.

Hope this keeps you all going through the weekend:

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

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Today - 05/08/09
6AM group workout on the North Shore

The usual assortment of youngsters and me.

[B]Tabata Friday [/B]
Squats - 15
Bench Dips - 16
Kettlebell DLs - 14
Push-ups - 7
Kettlebell high-pulls - 12
Kettlebell swings - 14
Lunge jumps - 16
Butterfly sit-ups - 12

I am now sitting at the local BMW dealership waiting for my car to pass inspection. Apparently, there is some sort of problem with the seat that is going to take another hour. Grrr! I would pass the time reading old CF Journal articles but I can't remember my password.

Have a great weekend everyone!

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Buy In:
2 Rnd:
5 Inverted Burpees
5 Knee 2 Elbows
5 Toes 2 Bar
WOD:
"Grace": Scaled to 45lb @ 30 reps
with sqt cleans and push jerks
Time: 4:25

I wanted to practice my form so I chose a light weight and tried to keep my time under 5 minutes. In the future should I increase my weight while keeping my form and my time (under 5 minutes) or should I stay light and try to push under 3 minutes? Any comments would be apprieciated.
[B]Charles,[/B]
Outstanding!!! 45lb gain on your push press is very impressive.

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Great work yesterday everybody. It was mostly a rest day for me, but did do a 5:00 met con with my class. As many rounds as possible of PKSS holding 20# db's and doing a one arm row each arm and a second push-up. I lost track but think it was only 20-21.

Charlie,

Super PR(s) on your PP. Amazing improvement! :pepper:

Robert,

I'd say it depends on your goals and strength/weaknesses re: how to scale Grace. Personally, I'm usually strength limited on these types of WOD's, so if I can do them as rx'd, I figure I'll get stronger. I'd recommend doing Grace at the highest weight that you can handle safely and with good form (some deterioration likely by the end) and at a pace that keeps me breathing hard. It took me about 2 years to get to the point of doing this one as rx'd.

5/8/2009

CFWUx15 reps x 1 set
Bench Press: 44x5; 95x5; 114x3; 132x5; 142x5
High Rep BP: 114 x 15

Met Con: Grace
30 x 135# Cln (pwr) and Jerk (push); rx'd;
9:20 (PR by 3:30!)

Have a great week-end everyone.

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:D
good job Charlie
Diane you are burning em up in the AM

Grace 95lb clean and jerk X 30 @ 4:25


m/54/183

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Today
CFWUx3
6 mins. running on treadmill

Push jerks 1-1-1-1-1-1-1
115-125-130-135-140(f)-125-125-125

Then 10 sets of 3 push jerks w/105lbs.

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Robert, Scott, and John, I am impressed by those GRACE times. I have been sticking to 100lbs. the last few times and I have not broken 11 minutes yet. I always do full squat cleans, and I cannot dump the weight. I always have to set it down. If you are dumping weight and doing power cleans you may have some edge, but I cannot come close to any of you at this point. I am always breathing hard after 3 C&J's and then I feel like I am getting anything but grace from thereon. I will keep chasing.

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Nice performances by all. Very tired and getting up early to do it again. We are also starting the process of moving out of our home starting this week, found a nice rental, should be fun...bleh :( I guess its a good thing I am now functionally fit.
[B]

WOD 5-8-09[/B]
"Grace"
135 pound Clean (pwr) and Jerk (push), 30 reps

5:20 RX'd (PR)

Did this WOD on 1/3/09 when I was very new to Crossfit, my time then was 13:25. We finished this one off with 150 abmat sit ups, goal was to see how few of sets you could do 150 in. Did all 150 in 1 set. Link to our posted times, a lot of no shows today. (WFS) [url]http://crossfitexcel.typepad.com/my_weblog/2009/05/wod-5809.html[/url]

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Ran 5K in 26:45

Terry-
Fantastic "GRACE" time. Congrats on that PR.

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Looks like you have all been doing a ton of work. Busy and having fun down in Atlanta......will catch up soon!

Blessings to all and keep up the great stuff!

STeve

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thanks Mark but I dont want you to think my form on the lifts, well they are not top shelf, my work is far from picture prefect. its a lot like my typing and grammer:D

today I started week 12 of recon ron 96 pull ups

row 1000m 4:45 damper@1
row 1000m 4:32 damper@2
row 1000m 4:30 damper@3
row 1000m 4:15 damper@3
starting to feel a lot stronger with the pull ups. may try for a new pr next off day

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today at the Chesterton affiliate 10 burpees
10 rounds of 10 knees to elbows
10 rounds of 10 KB swings @30lb
my time 14:35 very slow but brutal

later in the day recon ron,but could not complete second set of 46 in the
14-9-8-8-7 sequence.
looks like I spoke to soon about my pull up prowess. O well that'll learn me
:D

Happy mothers Day Ladies :pepper:

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Just checking in. I am now in England and have some time and connectivity. Everyone is doing great! Probably spend most of today resting and recovering from all of the flying I have been doing lately. Take care.

:broc::broc::broc:

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Since I'm on a 5-on 2-off schedule, I should have rested over the weekend but instead I found myself at the gym on Saturday doing things that my outdoor workouts don't cover:

10 rounds
row 500m
10 jumping pull-ups
30:40
Had to catch my breath a lot on this one.

Sunday I played tennis. Tennis is sort of like resting, isn't it?

Today - 05/11/09
6AM group workout on North Shore

WU: 2 laps along the river

[B]WOD[/B]:

Starting at the bottom of the hill by the river
50 squats - run up the hill and back
50 lunges - run up the hill and back
50 kettlebell DLs - run up the hill and back
50 kettlebell swings - run up the hill and back
50 kettlebell high-pulls - run up the hill and back
50 pop-squats (this KILLED me) - run up the hill and back
50 push-ups (25-10-10-5) - run up the hill and back

Can't judge who was faster than who because we had to share the kettlebells on a couple of rounds.
[B]
Post-WOD hill-running relay[/B]:

3 females - 5 laps up and back each
2 males = 6 laps up and back each

Hmm...let's see - the women had to run 15 laps and the men had to run 12 - Gee...I wonder how that turned out? Even though we had a longer rest between laps, there was NO WAY that we could make up a 3-lap differential. We didn't have a prayer but we ran our backsides off anyway.

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Did modified "Grace" w/100lbs.
30 full squat clean and jerks for time without dropping the weight.
My time: 16:33
5 minutes slower than the last time I did it. I felt peculiar today. No drive, even after a rest day yesterday.

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Today - 05/12/09
6AM group workout on North Shore

WU:
Run lap along river
Jumping jacks/front to backs
Squats
Run lap along river

Overhead squat work with PVC pipe

[B]WOD[/B]:
Kettlebell stations
3 rounds - rotate after 1 min per station

Overhead press (switch arms at 30 sec)
Swings
1-arm rows (switch arms at 30 sec)
High-pulls
Deadlifts

Post WOD:
Run lap along river
5 rounds - 15 bench push-ups, 15 bench dips
Run lap along river

Had a little bit of a hamstring thing going on today - it only bothered me on the runs and DLs. I'm pretty sure I tweaked it on the hill-sprint relay yesterday.

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Howdy all,
Back in the saddle after a short layoff imposed on me by a continuing nanny drama. Long story... don't ask (unless of course you're willing to part with the better part of a fifth of Grey Goose).
So, anyway, today:

WU:
1700m C2 in 8:22
CFWU x3
BW squats 10/10/15
jump rope 30 sec
push ups 5/10/15
situps 10/15/20
dips 5/7/10
pullups 5/10/15
back extensions 10/15/20
#20 wall ball shots 10/10/15
GHD 5/10/10
Bulgarians w/ bar OH 5/5/5

then Grace (135 pound Clean and Jerk, 30 reps) un-timed (yes, ahemm, I forgot to hit my stopwatch) as follows:
#95 x 15
#115 x 10
#125 x 5

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Just checking in…lots of great work. Still moving furniture.
Actually taking a few days off from CrossFit (I think...:shrug:)

[B]Last nights WOD[/B]
Move from house to truck to house (4 miles)

[B]Buy In:[/B]
Mother in-laws roast beef dinner

[B]1 round down stairs[/B]
4 – living room chairs
2- couches
1- dining table
6- dining room chairs
1- 57” projection TV
[B]1 round upstairs[/B]
1 – king sleigh bed (with big a$$) mattress
2 - night stands
1- 42” flat screen

[B]Cash Out:[/B]
1- bottle of red wine with my wife :love:

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:D power cleans

WU 110 X 4
125
135
145
155
160 Fail X2
155 Fail
145
145
155

could not get my mind right at 160
nothing worse then moving, smooth sailing Terry

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Today - 05/13/09
6AM group workout on North Shore

WU:
Short run along river
Jumping jacks/lateral lunges/front to backs
Walking lunge stretching thingies (don't know what they are called)
Bulgarians with PVC overhead
Short run along river

[B]WOD[/B]:
5 rounds
Run up hill
20 bench dips
20 push ups

Finished last but didn't scale the push-ups (some did bench push-ups or scaled to less reps). The last two rounds I had to do the push-ups 5-5-5-5.

[B]Terry[/B] - Good to hear from you!
[B]Mark[/B] - Still waiting to see something on Breck!!!

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Today
Back squats 5-5-5-5-5
5@135
5@155
5@165
5@165
5@165
Most total weight I have lifted for Back Squats 5-5-5-5-5