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11-06-09

[B]John B.[/B] 100 OHS? My next strength day.

WU:
1000m C2 4:14
7-7-7 DH pullups
10-10-10 BW squats
10-10-10 situps
5-5-10 20" boxjumps
10-10-10 pushups
5-5-5 #20 medball cleans

WOD: AMRAP in 20min of
5 x dips
10 x #85 Power Clean
15 x 20" boxjump
6 rounds plus 5 dips and 5 PC
I made this one up to rush things along. I really wanted to do the Power Snatch WOD but need more training on the snatch. Sometimes the videos just aren't enough.

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J.S.R I hear ya on the 100 OHS I did 20 and knew then it was gonna suck, and said so too!! Glad to see you back at it John

Welcome Dave glad to have yo with us

Today CFC WU
WOD 50 DU 50 ring dips 50 DU
my double unders are bad bad bad so I worked on them as i can get only what I call 1 in a row so the first set i did like 80 singles and 50 DU after that time was out the window but I did the whole WOD and then some in about 25 Min

m/55/180 CrossfitChesterton

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Finished benchmark WODs today
"Cindy"
20 min. AMRAP
5 pull ups
10 push ups
15 squats

18 rounds + 5 pullups
Did the first few rounds unbroken, the push ups became harder
every round, could get 5 but then had to stop and break em up.

I talked with Danny today to get more of an explanation about MEBB, there are several different ways you can go about it. I will basically be doing 3 days a week (M-W-F) that's it. But each day will have a strength work out then a Metcon after it.

We did this WOD today at our box which is a good example.
Shoulder press 3-3-2-1
Rest 5 minutes then for time;
15,12,9,6,3
Hang Power Clean 115 lbs
Front Squats 115 lbs

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[B]Dave[/B] - hear you, did some BB when I was in my 20's... Kind of a different animal then.
[B]Terry[/B] thanks!! S/B fun to watch your progress.
[B]John B[/B] 100 OHS - :yikes:



[B]11.05.2009-Thursday[/B]
Warmup (situps, squats, pushups, back ext)

[B]WOD"Row, Annie, Row!"[/B]
For time:
50,40,30,20,10
calories - rower
double unders
21:02 Rx - [I](just GOTTA get better at the aerobic stuff, DU were ok, all consecutive but broken sets, longest was 16. Rowing was atrocious. I still can only do 500 in 2:00, and get slower as I go along!)[/I]




[B]11.06.2009-Friday[/B]
Warmup (same)

[B]WOD "Happy Birthday David"[/B]
For time:
29 deadlifts
29 hang cleans
29 front squats
29 push presses
29 box jumps
29 K2E
(115#, 75# for the first 4 movements)
12:13 Rx



[B]11.07.2009-Saturday[/B]
Warmup same

[B]WOD[/B]
10, 9, 8, 7, 6, 5, 4, 3 , 2, 1
kettlebell swings - 32kg (24kg)
GHD sit-ups
200 meter run
20:11 :(
First time American swing w/the 24kg. Felt good!
Again, embarrassing with the aerobic part - was hanging in till I got a huge stitch after the 4th round. Had to stop halfway thru each 200m run with the damn thing. Grrrrr... this happens if I go out too fast on a 5k too. Seems like since I've been CFing I want to run a faster pace but I can't sustain it. Funny thing is last year I was running 12-15 miles a week no prob, but not as strong with the weights. Confusing!

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Thanks for the warm welcome everyone!

Deb: Great work last couple of days:)

Rest day workout:

Respirator on full workout

7 rounds

270 meter stairmaster level 10
1 min. on heavy bag
100 single unders

25:40

Jack LaLanne don't take no rest days...

57/200/70"

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Did some BB "back when" too, including 11 years of judging contests at all levels. It was a different animal for girls for sure. I have a trophy but you wouldn't really know why if you saw the photos.

I'd be "in" for 100 OHS @45-50# at some time.
-------------------
11/07/09

Warmup - same

[B]CL&J[/B]
45#x2
55x2
70x1x4
[B]CL-DL[/B]
115#x3x3
[B]FSQ[/B]
85#x2
110x1
100x2
95x2x4
(had trouble finding 2 rep weight I'd get depth with)

[B]WOD[/B]-5 rnds[LIST]
[*]4 BJ (18" high)[*]10 muscle SN (35#bar)[/LIST]4:50

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Just checking in here since I officially joined this group back in July. (John-I've been slackin on the boards. :(Thanks for reminding me about this group.)
A good day to check in too since HQ is Filthy 50!

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Yesterday I ran a 5K in 28:13.

Today I did modified "DT" w/80lbs.
5 rounds of 12 reps deadlift, 9 reps HPC, 6 reps push jerk
My time: 13:55

I did 50 kettlebell swings with 35lbs.

Rode my bicycle 10 miles.

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hi all -- I did my first KB swings today with the Filthy Fifty! I scaled down a lot (10 reps). This will be fun to do again in a few months and see the difference.

Glad to see there's a bunch of us 50+ers... :)

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Rest day@ CFC And like David said "Jack LaLanne Don't take no rest Day"
So @ home 5 round of
row 500m
10 DH pullups
15 52# KB swings
15 ring dips
15 Hanging leg raises
No time
m/55/180
Thanks John W
Welcome Beck and were glad your here

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Hi Christin. Congradulations. You made it! 50, that is.:kicking0:

Yesterday was first session for PT--dx. shoulder impingement. 25 years ago, weight lifting, other shoulder got impinged and had surgery. I was told to expect the other to require the same at some point. Two of my three brothers has the same surgery so I guess there's a bit of genetics here.

Did "Filthy 50" today. Subbed step ups for box jumps and 250 (5to1) single unders. Finished in 42:35. I happened to be doing this at the same time that a certified trainer was present. He let me know that I was shorting the arm extensions on the jumping pull ups. He actually attributed this to the shoulder problem!

Last "Filthy 50" I had scaled to 35's.

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Behind in post. Have started teaching classes FINALLY. I love it. Check us out at [url]www.crossfitmarquette.com[/url]. WFS

Row 1000M 4:03
Bench: 45 w/u sets, 95 5r, 165 5r, 185 5r, 195 3r, 200 2r + 1F
Ring push ups 10, 10 pull up purple band assist. Squat work to 12" box.

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Welcome to you Beck.

400 meters stairmaster level 10
50 jumping jacks
30 squats

Did "filthy 50" today with a couple of subs due to equipment (I train at home, 30 miles to the closest gym).

50 box jumps 20" box
50 jumping pullups
50 dumbell swing #35
50 walking lunges
50 knees to elbows
50 push press with #45
50 back extensions
50 wall ball shots #15 ball
50 burpees
400 single unders

29:40

I'm toast, but happy :D. Grateful to still be able to do this stuff, and to have met others on the same path!

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[B]Deb B.[/B] -The "check" is in the mail.

[B]John B.[/B] -You're welcome. Cool new avatar but I'm confused. Didn't you have a winter avatar all summer and now that we're getting into winter, you're going swimming ?

[B]Beck[/B]- Welcome.

11/07/09 - Rest day

11/08/09
Row 3200m - 12:49.5
KB Drills

WOD (From Tactical Athlete)
21-15-9
One arm KB Snatch R/L (21@1 pood, 15@1.5 pood, 9@2 pood)
Pull ups
Ring push ups

19:49 (3 goats in a row- I love KBs but KBs suck ! Almost as bad as burpees)

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[B]11/08/09[/B]

[B]Warmup[/B]-same

[B]SN[/B]
35#x5 (hang)
45x2
55x1x4
[B]SN pulls of riser[/B]
65#x3x3
[B]SN PP[/B]
60#x3x3
[B]BSQ[/B]
60#x5
85x3
105x2
120x2x4 (was feeling strong for squats - better than I started out)

[U]3 set ea[/U]
-reverse hypers x20
-weighted SU (35#KB) x10
----------------------------------------

Welcome (again) Christin! I've looked in at your posts on your thread from time to time. You are quite beastly !

Bill - Congrats on your instructing.

Pat - you are still beastly no matter what. Hoping you have a quick resolution to your shoulder issues.

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Today - 11/9/09
6AM group workout on the North Shore

Weather was good this morning

WOD:
10 push-ups
20 squats
30 bench dips
40 sit-ups
50 lunge walks
50 lunge walks
40 sit-ups
30 bench dips
20 squats
10 push-ups
10 push-ups
20 squats
30 bench dips
40 sit-ups
50 lunge walks
50 lunge walks
40 sit-ups
30 bench dips
20 squats
10 push-ups

28:23

3 X 400m run (un-timed)

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hey all -- thanks for the welcomes!:)

I'm waiting for tomorrow for the 5K -- going to do a week of every other day to let my body recover from the shock yesterday- lol! I thought I'd picked the right scale and drank enuf water but still woke up with a massive headache again - didn't last too long but don't want to push it today.

CF is really cool in that it's not just another "30-day transformation!". Makes it totally sane to start easy cuz it's more like "30 years to CF mastery" -- way more like a dressage or martial arts approach. Get the form and establish discpline and base fitness at "training level" and then work up from there...

Pat - hope your shoulder heals quick!
Bill - congrats on the class - sounds like you're having a blast teaching...

til later, Beck

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Finished my benchmark WODS this week
Saturday
Cindy 18 rounds + 5 pull-ups

Monday-CF Total - 885lbs (305 BS, 155 SP, 425 DL)
Tuesday-Helen - 10:33
Weds-Nasty Girls - 9:32
Thursday-OFF
Friday-Grace- 8:22
Sat.-Cindy - 8 rounds plus 5 pull-ups
Sore on Sunday...took a Jack LaLane rest day... he actually lives in the same town as my Mom.

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Correction on today's WOD time - NOT 28.23! The correct time was 20:23. Wow, shaved 8 minutes off my time just by typing the right numbers! :D

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Hi Everyone

I'm back. I didn't post but I continued to read the board. Last month I was sick with a bad cold and ischial bursitis. I continued to train but I let up a bit. I was down in Boca Raton for the birth of my seventh grandchild and trained at Crossfit Hardcore for a couple of WOD's. I enjoyed the variety and change of scenery.

Today's WOD

3 rounds
10 DL#135 -30 Step ups-30 KB swings #16KG time 10:30

Looking forward to the board

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Jay-good to see you back.

Thanks to all for the feedback on the shoulder. I don't read other threads here and don't know if a younger age group thread would contain as many sidebars about injuries, etc. Perhaps accomodation starts with recognition.

The 091109 workout on the main site is run 5K. I rowed 5K. I broke this up into 2 X 2.5K with a 2 minute rest in between. Each interval was 11:58 and 11:40. These are improved times from the last 5K row (090720) and much better than the same intervals for breaking up two 10K rows (090901 and 090729).:kicking0:

I'd be curious about how many of these workouts that each of us do per week. I try to do four within 7 day. I know the main site usually schedules 3 days on and 1 day off. I'm not sure that I could recover enough on that pace. What are the rest of you doing?

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Jay is back welcome

Pat CFC is on a 3-2 WOD, Rest day Thursday and closed Sunday, But I try to do something everyday maybe not a metcon but some type of work

John W I have always been Bass Akwards Too late to change now

Filthy fifty sub 45# thrusters for wall ball and did 50 single DU
not proud of this one but my time was 41:50 Pu's were sad and slow
Thrusters were just as bad and burpees well I am not going there.
But once again the 41:50 is less then my age so thats a little something

m/55/180 CrossfitChesterton

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Terry: Nice work. Used to be almost neighbors, lived in Brentwood before I moved out here.

Diane: I like the looks of that workout, nice time!

Pat: Right now I take a day off when I have to. Try to string 4-6 workouts in a row. Prior to this I would train three on and one off, three on then two off. Probably will go back to that eventually.

respirator off
400 meters stairmaster level 10
50 jumping jacks
30 squats

Bear Complex (almost)

5 rounds

7 reps hang squat clean to overhead press, rack bar behind neck to back squat to overhead press to hang position.

#95
#105
#115
#125
#135

14:52
Had to break set on #135 at 4 reps. Last three as singles. :ranting2:

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[B]Jay ![/B] Welcome Back and congrats on the birth of your little one!

[B]John B.[/B] I like the idea of keeping the times for some workouts (Filthy Fifties, Murph, etc) "under my age". And then I like to wonder how many "normal" people could do that.

[B]Terry[/B] You're an animal, man. What's a Jack LaLanne rest day ? A 3 mile swim with cuffed hands while towing some Concept 2s ?

[B]Diane D.[/B] Simply awesome. I thought it was great even before you found the typo !

11/09/09
Indian Club drills (New toys-I'll try anything to loosen up my shoulders)
Row 7500m - 29:59.9 (Cutting it close but hands got slick on last 2500 and I forgot a towel)

Then
KB Fran
21-15-9
KB Thrusters (2x45#KBs)
Pull ups

11:36 - Totally gassed after the long row.

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[B]11_9_09[/B]
Warmup
Row 500
3x 10 ghd situps, 10 back ext, 15 squats
[B]WOD[/B]
5 rounds for time of: 135# (85#)
2 squat cleans
3 thrusters
5 front squats
10 burpees
11:35 85#.
[I]Could've done that much faster. Mental attitude/self doubt/thought I was catching a cold!!! Did this May 19 '09 in 11:32 scaled back to 55#; i guess its better.
[/I]
[B]Pullup Work[/B]
shocked myself - was going to work the bottom ROM from the hang and just kept going up! got 3 completely dead hang PLUs. did some top holds, negs with the dipping belt. Then kipping pullups - seem to be getting stronger/better. Wonder if rack pulls would help the pullups.

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[B]11-10-09[/B]

WU:
3-3-3 ring dips
5-5-5 ring pull ups
10-10-10 ring push ups
10-10-10 BW squats
500m C2 4:14

WOD: Filthy Fifty
50 Box jump, 20" box
50 Jumping pull-ups
50 Kettlebell swings, 40lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
250 SU as scale for 50 DU

44:47.7 Not my best time but then I'm not as pretty as I once was either. The KtE slowed me down with grip issues. I suppose I could have done it faster had I not been so slow.

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I CrossFit T-W-Th-Sat-Sun. Sometimes I want to go on Fridays, but if I do, I am usually pretty zonked afterwards and it throws me off schedule. Sometimes I run on Mondays. But mostly I have two rest days.

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[QUOTE=Terry Dickman;693338]Finished my benchmark WODS this week
Saturday
Cindy 18 rounds + 5 pull-ups

Monday-CF Total - 885lbs (305 BS, 155 SP, 425 DL)
Tuesday-Helen - 10:33
Weds-Nasty Girls - 9:32
Thursday-OFF
Friday-Grace- 8:22
Sat.-Cindy - 8 rounds plus 5 pull-ups
Sore on Sunday...took a Jack LaLane rest day... he actually lives in the same town as my Mom.[/QUOTE]

that was a big typo on Cindy
18 rounds plus 5 pullups
I feel better now :)

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[QUOTE=Pat Quigley;693550]
I'd be curious about how many of these workouts that each of us do per week. I try to do four within 7 day. I know the main site usually schedules 3 days on and 1 day off. I'm not sure that I could recover enough on that pace. What are the rest of you doing?[/QUOTE]

Started out first 3 months of CF doing 4 days per week, M-W-F and Sat.
That our CF box's schedule (still is), I don't think I could have handled anymore at the beginning.

Added a 4th day (Tuesday) after 3 months and feeling more fit by doing a WOD at home. After about 6 months did the 3 on 1 off and followed the main site. That was hard...did not feel like I got enough rest. Plus hated having to work out on Sundays. Went back to just taking Thursday and Sunday off after a few months of following main site. I have been tring to get a sprint day in once per week...per the Primal Blue Print Laws.

Looking forward to my new 8 week MEBB program (starting today) 3 days per week. Will probably do Tue-Thurs-Sat.

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[QUOTE=John Warkala;693625]What's a Jack LaLanne rest day ? A 3 mile swim with cuffed hands while towing some Concept 2s ?[/QUOTE]
:rofl:

[QUOTE=Deb Borbone;693696]
shocked myself - was going to work the bottom ROM from the hang and just kept going up! [/QUOTE]
that's awesome! :highfive:

Did the 5K today, well, it's more like 3.25 but it's my fav out & back route. About 1/3rd walk breaks... 41 minutes.

One of my 2009 goals was to find a balance between lifting and running. Left to what I like, I’d only run - but that threw my back out big time last year. “Strenthening”, I’d always get bored and quit. Crossfit is a perfect mix - I get to run and the other work is definitely NOT boring! Happy, happy!

I'm into my 2nd week here and am settling into one WOD, one rest day. I hope to be doing scaled WODs as scheduled (3 on, 1 off) by Feb - we'll see how it goes. The BrandX scaling is super and waking up to find out what my morning workout will be is just fun - always a surprise!

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Jack LaLanne invented the Smith Machine!

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After I came on the board with the programing question I surfed the main board and found CFSB on alot of threads. After searching it in the Journal I found the original article and the perverbial light came on. We've been doing Cross Fit Strength Bias all along at my box. Now that I understand the program better I can fill in the days I can't get out to the affiliate. It looks alot like the MEBB Terry is working. Now that I have the formula I can fill in the "off" days or days I'm not in the box.

Saturday, Team Deadlift 30x 225#, pullups 50, situps 100, run 400m.3 rounds 27:31

Sunday, intentional rest
Monday, un-intentional rest (makeup this morning)
Tuesday am, push press 5x-3 95, 115, 135, 145, 150
Tuesday pm, TBD

Jeff

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Thanks for the welcome!

Today's WOD
5 Rounds #65 9 DL, & 7 HPC, 5 Back SQ (#70), 3 Pr 10:35

This evenings WOD at the box included KB swings which I did yesterday. Does anyone with the exception of John W repeat KB swings one day after next? Seems like a little too much for an almost 61 years old body.

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Felt crappy this morning and skipped my workout. Felt so crappy that I didn't even feel guilty about it!

I do M-T-W-Th-F and rest both days on the weekend (except for some tennis on Sundays when the weather is good). This accommodates my new career and works well for me. If I'm feeling beat on a Thursday or a Friday, I sometimes scale back to avoid potential injury. I don't scale back often though because most of the workouts involve a competitive aspect and it is my nature to go all out to finish ahead of other people (meaning YOUNGER people since I am the oldest at every workout).

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Today Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 dumbell shoulder press w/20lb. dumbbells

Did 4 rounds for time of
Run 400 meters
10 thrusters w/60lbs.
25 sit-ups
20 kettlebell swings w/35lb. kettlebell
My time: 26:47

I felt like I was being held underwater.

I used to be religious about 3 on and 1 off when I started Crossfit at age 52. I have been doing CF for 2 full years. Now at 54, I am having to listen to my body a lot more and provide it more rest days. It seems like some new joint starts hurting about the time another heals. My left hip hurts at the beginning of every run. My right elbow hurts on every pull-up. My left lower back hurts 2 days after any deadlift day. My whole body feels like I have been in a coffin overnight when I wake up in the mornings. I love this stuff.

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Deb B your kickin it in with that WOD

WOD 3 rounds
17 Hang SDHP
75 sit ups
14:26

m/55/180 Crossfit Chesterton

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Respirator on

400 meters stairmaster level 10
50 jumping jacks
100 single unders

Respirator off

"Cindy"

24 rounds, 5 pullups, 10 pushups


Did this workout on 10/28 and finished with the same numbers. Off my pr by three rounds, but OK.

Mark: I can sure relate to the aches and pains the golden years bring. That being said, I try to ignore most of it. The thing I struggle with is the voice in my head trying to convince me to quit on a workout or at least slow down. That part never seems to get easier. Still, beats sitting on the couch.

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[B]Mark[/B]- Pain is just nature's way of letting us know we're still alive. I guess it beats the hell out of the alternative but some days I wish I wasn't living so large !

[B]Jay[/B]- Sorry but I don't do KB swings everyday. That would just be......insane. I do KB flexibility drills after I row to loosen my back and shoulders up for the WOD. Halos, around the body, figure 8s, arm bar stretches, etc. with light KBs. Sometimes I'll practice snatches, C&J and/or bottoms up if they won't negatively impact the WOD.

11/10/09
True Rest Day - Nada, Nothing, Zip. Just sat on the couch and watched "The Biggest Loser".

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Tues pm workout
OH Squats 5x-1, 65, 75, 95, 95, 95 (really hate OHS)
20 min AMRAP, 12 rep 65# power snatch, 10 rep PU, 12+ rounds

Felt really good in the Metcon. Kept wondering if I was counting all my reps 'cause it felt so easy. Maybe by pacing myself I was able to keep up a good rhythm. Crushed some of the younger guys.

Jeff

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

WU: Jumping jacks, squats, bench step-ups

One of our participants is getting married on Saturday and today was her last workout before heading into marital bliss, so today we did:
[B]
"Wedding Gone Bad"[/B]
3 Rounds
30 seconds Bulgarians right leg
30 seconds Bulgarians left leg
30 seconds jump squats
30 seconds split squats
Tabata squats

My Tabata squats were
round 1: 17/17/17/17/17/17/17/17
round 2: 17/17/17/18/19/19/19/19
round 3: 19/20/20/20/20/20/21/20

17 used to be my best round so it occurred to me that if I can do 17 every round, then I should be able to do more. So I bumped it up to 18, then 19 and then went for 20 during the third Tabata. I think that those horrid bottom-to-bottom squats have helped my regular tabata.

Since it is Veteran's Day, we ended with a :star:[B]"21-Burpee Salute"[/B]:star: in honor of my Marine Corps husband and veterans everywhere!

My legs are like jello but it was a fun morning!