Re: Over 50 Crossfitters Sign In
 

Hi Guys! I turned 43 yesterday. I know I'm not 50 but I'll be there before I know it. What is it about having kids (10 y/o twins) that makes time go so fast? I/ve been crossfitting for about 1 1/2 years and regularly troll the message board for workout ideas, motivation, and just to learn more. I regularly hit yours alls log and love reading your posts.

I have hit almost all the Level 1 Skills that Crossfit Seattle has on their skill list. I'm still working on the 1 mile run. I still can't figure out why anyone would want to run a mile. If you can't figure out who wins a race after one lap why bother?(ex-track and swimming sprinter).

Anyway, like I said felt like since I get so much from reading your alls posts I'd like to sign on. You guys rock!

Thanks!

Mark Kaelin

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Hi Mark,
Welcome, I am sure everyone here would welcome your posts anytime.
CrossFit Seattle...I read your boxes blog often, sounds like a great place to be. We did a Nutrition challenge at our box too, got the idea obviously from CF Seattle...the results on all the contestants were amazing.

[B]Friday 091016[/B]
Complete as many rounds as possible in 20 minutes:
200m Run
21 Sumo Deadlift High-pulls, 95 lbs
15 Pull-ups

5 rounds

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Deb B Your gonna like this one, Mega Burpee ROLLING JUMP SQUAT INTO A BURPEE ENJOY!!! Welcome Daryl and Mark

10/15 4 rounds
25 SDLHP @ 75#
25 DU

10/16 3 rounds
15 Thrusters @ 95#
15 Box jump @ 24"
:90 rest
3 rounds
15 KB swings @35#
15 knees to elbow from rings
14:36

today 50 PJ @ 115# 8:04 if RX would have Been 165# thats far and away to much for me
60 toes to bar 20 GHD situps

m/55/178# Cross Fit Chesterton

where in the world is Steve?

Re: Over 50 Crossfitters Sign In
 

10/17/09
Row 2500m- 9:55.7

WOD
9 rounds for time;
9 box jumps
20 Double unders (Subbed 100 single unders)
9 burpees

25:47 - There must be a special room in hell where they do nothing but burpees !

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YAY MEGA BURPEES!!! Thank you....

Gee had a migraine w/no sleep since thurs, missed Fran yesterday, and decided to try and do it this am (first time rx). What a disappointment!
Should've waited, felt weak as a kitten.... pullups sucked.
8:32:(

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;681629]YAY MEGA BURPEES!!! Thank you....

Gee had a migraine w/no sleep since thurs, missed Fran yesterday, and decided to try and do it this am (first time rx). What a disappointment!
Should've waited, felt weak as a kitten.... pullups sucked.
8:32:([/QUOTE]

8:32 is awesome for rx'd

Re: Over 50 Crossfitters Sign In
 

#2202

Just a quick clarification, I don't train at Seattle Crossfit but I do use a lot of their WOD's and info.

I'm in Louisville, KY (home of the Kentucky Derby). I split my workouts between my back deck and the gym at the university I teach at.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Burch;681573]
10/15 4 rounds
25 SDLHP @ 75#
25 DU

10/16 3 rounds
15 Thrusters @ 95#
15 Box jump @ 24"
:90 rest
3 rounds
15 KB swings @35#
15 knees to elbow from rings
14:36

today 50 PJ @ 115# 8:04 if RX would have Been 165# thats far and away to much for me
60 toes to bar 20 GHD situps[/QUOTE]

[B]John B,[/B]

Looks like your box is programming OPT-style. I started the OPT Big Dawg WODs a couple of weeks ago. Interesting programming from a very knowledgeable guy. Great time for your 50 PJ's.

10/16/2009
1.25 bwt DL x 15
20 x 20" box jumps
3 rds, 90 sec rest after each.
Times: 1:13; 1:21; 1:20

15 kb swings at 2 Pood (sub 1.5 pood)
25 dbl unders
3 rds, 90 sec rest after each
Times: 1:15; 1:23; 1:33

15 Back Extensions
15 GHD situps
3 rds, 90 sec rest after each.
Times: 0:54; 0:47; 0:45

10/17/2009
early
50 x 165# split jerks (since this equals my 1 rep max, sub 115)
Every time you drop or rack the bar, 10x toes to bar
Time: 21:20, 7 sets of toes to bar

WOD #2 is "Tyler", which I'm hoping to tackle shortly.


[B]Deb,[/B]

I agree with Terry, great time on your "Fran" as rx'd.

Re: Over 50 Crossfitters Sign In
 

thanks but at our gym, the rx for ladies - is only 65# plus kipping pullups!!! Last time 6/29/09 I used the band for pullups. Kind of a humiliating day.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;681697]thanks but at our gym, the rx for ladies - is only 65# plus kipping pullups!!! Last time 6/29/09 I used the band for pullups. Kind of a humiliating day.[/QUOTE]

Humiliating ? I don't think so, Deb. Any day you can work out is a good day.
Think of all the people our age who have been taught that a walk to the mailbox or a couple of hours of gardening is good exercise!

And remember, any time beats DNF (Did not finish) beats DNS (Did not start)!

So, putting the migraine aside, first time Rx'ed = Good job!

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Aab Planks Day 16 - (throughout the day) 1:00, 1:15x10, 1:25x2, 1:10x1 = 16 minutes

Ab Planks Day 17 - (throughout the day) 1:15 x 12, 2:00 = 17 min

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[B]John[/B] thanks for putting things in perspective. Your workouts & rowing often inspire me.

Re: Over 50 Crossfitters Sign In
 

Today
CFWUx3 w/assisted dips, 6 mins. Treadmill run, 30 burpees

Then did for time
Run 400 meters
21 back extensions on Roman chair
Run 400 meters
18 back extensions on Roman chair
Run 400 meters
15 back extensions on Roman chair
Run 400 meters
12 back extensions on Roman chair
Run 400 meters
9 back extensions on Roman chair
Run 400 meters
6 back extensions on Roman chair
Run 400 meters
3 back extensions on Roman chair
My time: 26:00 (all running on treadmill at 0% incline)

Re: Over 50 Crossfitters Sign In
 

Hey everyone: I have been reading this post for a while, but I haven't joined in cuz I am not 50 yet. I figure that I am close enough though since I will be 50 in less than a year!! I have been crossfitting for just under one year and I will tell you that I haven't ever felt better!! I am stronger and fitter than I was when I was 30!! Now I am working on the diet and cutting back on the glass of wine I enjoy each night with dinner as I am trying to lose that little 5lb of 'belly fat"!!
I really enjoy reading everyone's posts and hearing the improvements by everyone!! keep the faith and go crossfit!!! if anyone is interested in my log, see my signature and it will take you to my log that I have been tracking since jan or so.. I couldn't even clean the bar when I started and now I can clean/jerk 88lb!!A couple weeks ago I deadlifted 200lb (I weigh 115!!) Pullups... forget them!! I had to use the biggest band or jump when I started.. now I kip my way through all the workouts (shoulder injury sometimes gets in my way, but even that is getting better.. ) My progress has been amazing and now my goal is to get over 100 overhead by the end of the year!!

Re: Over 50 Crossfitters Sign In
 

Welcome Marianne Scott Allen I will check at the box with the owner about the opt work, thanks for the comp on the 50 PJ but I did feel like a wuss for scaling the wieght back so much

rest day at Crossfit Chesterton So at home and Because I agree with
John .W something is better then nothing

20X2 hanging leg raises
10X3 pullups
10X4 ring dip
15X3 situps
15X3 KB swings @ 44lb
10X2 front squat @ 115#
10X3 back squat @ 165#
5 300m row @ 1:16 1:03 1:10 1:07 1:07 damper @ 3
2000m row @ 9:27 damper @ 3 m/55/178#

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Welcome to all the new folks...and has anyone heard from Jay ?

10/18/09

Row 2500m - 9:47.3
KB Drills

WOD
5 Rds
10 BB Clean and press (95#)
10 Pull ups
5 dips
25 sit ups

25:48

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Hello again from one of the relative newcomers. Glad to see more joining this thread. We had the first round of an eight week challenge Saturday morning. Note to self, don't do Oktoberfest (lots of sausage, potato pancakes and beer) the night before a competition. It was programmed as a mini games with points accruing based on your place in each event. Three events, max effort floor to overhead, Cindy 10 rounds, max effort 1k row. Here's how I faired,

Floor to overhead, 175 (pretty poor IMO)
Cindy, 9min 15 sec
Row 1k, 3min 55 secs.

I was late since my son's soccer game ran a little OT but I took the wife and kids and the kids got really into it. My 9yr old daughter was on the bars doing chinups, John 11yr old was box jumping like a pro and his clean and split jerks are so smooth he's a natural. Over the weekend we scrounged some old weights from a neighbor (you can always find leftover weights around) and fashoned a bar using an old pipe and some bar clamps so he can practice in the basement. Neither kid is big into sports (John plays soccer some) but crossfit has really got their attention. Cool.

Jeff

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Welcome Marianne...I have read many of your posts in other threads, glad you joined us. I checked out your website too...that's cool. I use to live in Holden, MA...I see you spent sometime at Holy Cross.

[B]Saturday 091017[/B]
Spent 2 hours at the gym training others, didn’t feel like a WOD after so did two Max Effort 500m Rows.
1st 500m Row – 1:33 (tied PR) fell off the seat with 18m left and just sat and watched the meters spin down to zero, could had 2 more pulls:mad:. Cleaned the gym then tried it again 1:35.
Worked on OHS form (my goat), getting better, 5x10 65lbs

[B]Sunday 091018[/B]
Ran 2.5K finished in 12:10

Signed up for this Masters Event next week, it’s for over 40, it sounds like fun...hope the run is short. :)
WFS - [url]http://crossfitsweatshop.com/2009/10/16/crossfit-masters-event-details/[/url]

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Howdy all you [B]newcomers[/B].

10-19-09
WU: 1000m C2 4:34 (talk about goats...)

WOD: Cindy 5 pullups, 10 pushups, 15 BW squats AMRAP in 20 minutes

15 rounds plus 5 pull ups, 10 pushups and 12 squats.
Not my best, but reasonable. For absolution I completed 4 more rounds and finished all 20 in 26:09

Then I did some OHS work:
#45x4
#65x3
#75x3
#85x2
#45x3

Pretty sure I could have gone heavier but the knees were taking me down a dark path I didn't feel like exploring today. I had a fasting blood test this a.m. and only managed a cup of black coffee before working out. Remind me not to do that again.

Re: Over 50 Crossfitters Sign In
 

welcome to all the newcomers. Congradulations, you made it here.

did the 091019 workout. 1-1-1-1-1-1-1 for weighted pull up.

did 65-70-75-80-85-90-95f-95f. Getting closer the 95 (where I failed last time). Got my nose over the bar, but not my chin.

Did CF warm up. 4 X 50 Jump rope singles (no pain!). Closed out with 2 X 500 row (2:06 and 2:04).

Shoulder ached from PT on Thursday so I did little over the weekend. A little tender doing push ups.

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Ok, did 25 jumping pull ups, lowered as slow as possible. 1:43

50 air squats to bench, 50 to 16" box, 2 x 50 to 14" ball.

Re: Over 50 Crossfitters Sign In
 

Thx to those recommending the videos of Kelly Starrett. Awesome stuff. In particular was his latest video post regarding lack of hip mobility. This is something that I know I suffer from and is hampering my ability to do proper squats ( and thus affecting about 80% of all crossfit workouts).

Friday -
Had an excellent 4 mile run on the treadmill. 1st mile was @ 9:30 and I was able to regularly crank it up after that. Finished in 31:54 and I know my last mile was run at @ 7:15. Due to knee issues this was the first kick butt run I've had in over 6 months.... felt great.

Saturday -
Did 10 x 13 flights of stairs to train for my upcoming Sears Tower (Willis Tower) stairclimb. Finished in under 45 minutes. Average ascent was 2:15 with my best being @ 1:50. Unfortunatley I have to spend more time going down than I do up (going down is VERY hard on the knees).

Sunday -
WU
Jump Rope 250 singles
Front Squat 65lbs 10 x 3 (Working more on squat form than worrying about weight)
WOD - Helen
Three Rounds of:
400m run.
21 KB Swings (sub 35lb Dumbbell)
12 Pull ups
17:55
Pull ups were the bottleneck. Last set were 3+3+2+2+2
Cool Down was working on DU's with "Billy Banks" video.

Today -
WU
3 rounds of
10 Pushups
10 Squats
10 Burpees

WOD - 3 station Tabata Workout (20/10 at each station x 8)
Box Jumps
SDHP
Push Press
(Lost count but was a real challenge)
Cool down - 10 pushups, 400m run, 10 pushups.

Re: Over 50 Crossfitters Sign In
 

Cindy
16 rounds
m/55/178 crossfit Chestertom

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Daryll Krivanos;682648]

Saturday -
Did 10 x 13 flights of stairs to train for my upcoming Sears Tower (Willis Tower) stairclimb. Finished in under 45 minutes. Average ascent was 2:15 with my best being @ 1:50. Unfortunatley I have to spend more time going down than I do up (going down is VERY hard on the knees).
[/QUOTE]

Sears Tower is across the street and down the block. When is the climb? I sometimes workout in the club in the basement (-3 level).

Jeff

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;682578]welcome to all the newcomers. Congradulations, you made it here.

did the 091019 workout. 1-1-1-1-1-1-1 for weighted pull up.

did 65-70-75-80-85-90-95f-95f. Getting closer the 95 (where I failed last time). Got my nose over the bar, but not my chin.

Did CF warm up. 4 X 50 Jump rope singles (no pain!). Closed out with 2 X 500 row (2:06 and 2:04).

Shoulder ached from PT on Thursday so I did little over the weekend. A little tender doing push ups.[/QUOTE]




You strapped on 90lbs and did a pull up? Friggin' awesome!

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10/19/09
Warm up:
KB drills
+
5 rounds:
10 dips
10 pullups
25 sit ups

WOD
2000m Row (7:49.7)
100 Double unders or 500 Single unders
1 mile run (Subbed 160 step ups)
1000m row (3:48.7)
50 DU or 250 SU
800m run (subbed 80 step ups)
500m row (1:44.5)
25 DU or 125 SU
400m run (Subbed 40 step ups)

38:22

I normally substitute rowing for running. But with rowing already incorporated into the WOD, I went to my secondary substitute, step ups for the run. At the pace I do step ups, 40 step ups is a time equivalent for a 400m run. I don't know if the actual work performed is more or less but that calculation is for another day.
My time was pretty good relative to the rest of the folks in our box and I chalk that up to my bum hip which forces me to practice my rowing and single unders, a lot. Double-unders and running are still verboten.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jeff Kilinski;682743]Sears Tower is across the street and down the block. When is the climb? I sometimes workout in the club in the basement (-3 level).

Jeff[/QUOTE]

Wow Jeff, you live in the stairclimbing capitol of the world!...I'm so jealous!

The climb is November 15. Here is a link to the event site: (WFS)
[url]http://ric.convio.net/site/PageServer?pagename=deploymenthome[/url]

It's an amazing event.

Words fail to describe the experience of climbing ANY 60+ story skyscraper for time (Willis is 103 stories) . Nothing like it... I'd encourage any athlete to try a major stairclimb at least once.

See [url]http://www.towerrunning.com/english/races.htm[/url] (WFS) for races around the country. (anything above 600 steps is good at around 30+ flights.)

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Monday
I did weighted pull-ups but did not go for a max. Just did 1-1-1-1-1....
for 10 reps with 30lbs.
Really sort of a rest day.

Today I did Tabata Something Else
Pull-ups 5-4-4-3-3-2-2-3
Push-ups 10-10-6-6-5-5-5-5
Sit-ups 10-10-8-10-8-8-8-8
Squats 11-12-11-11-11-11-11-12
Total: 238

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Just caught up on everyone's posts from the last several days:

[B]Deb[/B] - Re Bulgarians and Hungarians, we are going to do a demo video which I will link to. "Bulgarian" is the real name of a BW exercise but "Hungarians" are something we do in conjunction with Bulgarians and we don't know the real name for it, so we made up the name "Hungarians" because we thought it was funny :D
[B]Scott[/B] – BoW headache – hilarious! Re rowing faster, I agree with Charlie and I also have these tips that I learned at Three Rivers Rowing Assn and through CF Journal videos: After your pull, get the handle away from your body as quickly as possible. Practice it several dozen times - sit back in the full extension position and just using your arms, pull and release, pull and release, with the release happening as quickly as possible. Also, you can gain time by lengthening your stroke just one or two inches: Sit back on the seat rather than forward; After your now quick handle release, lean forward until the handle passes your knees (known as "body-over"). Don't start your slide forward until this has happened. Now when you do slide forward, the handle will be closer to the catch, thereby lengthening your next stroke!
[B]Charlie[/B] – So glad you and the broccoli boys are back in action. Stay away from that damned elliptical though – because of the unnatural motion, it can f-up your knees.
[B]John W[/B] – 100,000m rowing?!?! Wow!! And even though less than a PR, wow on the 910 CFT
[B]John B[/B] – Oh man, that mega-burpee thing should be illegal! I did one to try it out and decided never to do another one again!
[B]Pat[/B] – I agree with Jeff that your weighted pull-ups are awesome.
[B]Jeff [/B]– I really love your box-jump avatar. How high is that?
[B]Terry[/B] – I really love your new avatar as well
[B]Daryll[/B] – Welcome!

I missed some workouts recently due to an extremely hectic catering schedule and some really unappealing weather. Worked in some running, steps running and DU practice so as to not be a complete blob.

Then I experienced two freak occurrences – On Sunday at my catering event, the client’s stupid dog BIT me! :censored::censored::censored: I cleaned it up with dish soap and paper towels and went on with work. I got home late Sunday night and my husband nearly had a heart attack when I told him I was bitten by a dog. He took off work yesterday and took me to the doc where I received a tetanus shot and a stern lecture on the seriousness of dog bites. After we got home, I was out in the backyard watching my husband chop wood and a bee got into my sweatshirt sleeve and stung me. :censored: I’m allergic, so off to the hospital we went. After we got home from that, I stayed inside and watched TV.

Except for my left arm (tetanus shot and bee sting), I’m feeling good today and will be off to the gym in about an hour. I’ll post results tomorrow as I think I’ve used up my allotted space for today!

Re: Over 50 Crossfitters Sign In
 

Dang, you guys slay me! :eek:

This morning at CrossFit, it was just me and one other person. He says "I'm almost 50" like it's a bad thing. :rolleyes:

I used to work in the Sears Tower. The stairs just might be faster than the elevators. Never did a stair climb there, but I did one in the Chicago suburbs a long time ago. Bet I could do it faster now.

Re: Over 50 Crossfitters Sign In
 

No towers or anything to climb where I live....everything is flat. But Yosemite Half Dome is only a few hours away. That makes a great hike/climb...it s about an 8 hour hike to the top.

[B]Monday 091019[/B]
Worked on 1RM Squat Clean, did 215 lbs. Failed 225 lbs but got under it, just couldn't stand up. My max front squat is 235 lbs, so thinking I should eventually get there on squat cleans. Getting some coaching on this Wednesday.

3 rounds for time:
9 - dead lifts 235 lbs
12 - burpees
15 - wall balls 20 lbs

6:43

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[QUOTE=Jeff Kilinski;682747]You strapped on 90lbs and did a pull up? Friggin' awesome![/QUOTE]

I held a dumbbell by my feet, actually. Thanks.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Diane Dennis;682904][B]Jeff [/B]– I really love your box-jump avatar. How high is that?[/QUOTE]

The box is the highest we have in our affiliate (not sure what it is in inches) but that's my son jumping it. It's probably half as tall as he is so if I'm 6ft tall it would be like a 3ft box jump to me. That's why I thought that shot was so cool.



[QUOTE=Daryll Krivanos;682771]Words fail to describe the experience of climbing ANY 60+ story skyscraper for time (Willis is 103 stories) . Nothing like it... I'd encourage any athlete to try a major stairclimb at least once.
[/QUOTE]


I've done the Hancock. Since I work in a 31 story building it was easy to workout but when it came time for the event it was a little underwhelming. The line to the start was a couple hours long and it only took about 15 minutes to do it. We might do the Hustle as an affiliate just as its for a good cause, the American Lung Association. I think as a CF group it could be fun.



[QUOTE=Pat Quigley;683021]I held a dumbbell by my feet, actually. Thanks.[/QUOTE]


As I said. Impressive. I've had a goal to do a pull up with the weight of one of my kids (70lbs) on my back. Not there yet.

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[B]Diane[/B] - Your recent adventures bring this to mind: (WFS) [url]http://www.youtube.com/watch?v=irhroQ14Ufo[/url]
Oh, and thanks for the C2 tips. I'm determined to break the 2 minute/500m barrier.

10-20-09
WUx3:
1000m C2 4:52.9
5-5-5 DH pullups
5-5-10 dips
5-5-5 HSPU
5-5-5 #20 Wallball shots
10-10-10 walking lunges
5-10-15 back extensions

WOD:
Back Squats
#45x15
#65x10
#95x5
#115x5
#135x5
#155x5
#185x5
#135x10

Did 20 diamond pushups between sets just to stay warm.

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WU
Sampson Stretch
10 Cherry Pickers
10 Push up
10 Sit up
10 Pull up
10 Shoulder Dislocates
10 O/H Squats pvc
10 Sit up
10 Lunge
Double under work

WOD
3 rounds
10 DL @ 270#
15 Box jump @ 24"
9:08
Post Wod
50 Floor Dusters

m/55/178#

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Tabata Something Else

Jumping pull ups, bench push ups, abmat sit ups, row instead of squats (did air squats last night, 100 to dynamax ball, so legs sore today).

Pull ups 13, 12, 8, 7, 6, 5, 4, 5
Push ups 12, 10, 7, 6, 5, 6, 4, 4
Sit ups 11, 9, 9, 9, 8, 9, 9, 10
Row M ?, 72, 75, 85, 83, 81, 81, 94

Cool down: eat!

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10/20/09

"Active" Rest Day

40 min Nordic Track Skier - 3 miles

[B]Jeff K.[/B] How old is your box jumping son ? I train with my 16 year old, future fire breather.

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[B]Yesterday[/B] - 10/20/09
11AM workout in the gym

5X
sit ups (60 sec-57; 50 sec-47; 40 sec-39; 30 sec-30; 20 sec-21)
6 hexbar deadlifts - #105
20 jumping pull-ups
12 push press - 65#

[B]Today [/B]- 10/21/09
6AM group workout on North Shore
[B]
WOD1:[/B]
4X
1 min each station:
KB swings (38,41,40,41)
KB press (30 sec each arm - 18/18,18/18,17/18,18/18)
push-ups (41,21,21,20)
bench dips (45,42,32,30)

[B]Main Page WOD:[/B]
4X
Walking lunge 50 meters
50 Sit-ups
12:51 - Finished first in group :)

[B]Post WOD just for torture:[/B]
Bottom-to-Bottom tabata squats - 16,16,16,15,15,15,13,15
The 10 second rest at the bottom left me screaming on the last two rounds :eek:

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[QUOTE=John Warkala;683414]10/20/09

"Active" Rest Day

40 min Nordic Track Skier - 3 miles

[B]Jeff K.[/B] How old is your box jumping son ? I train with my 16 year old, future fire breather.[/QUOTE]


He's going to be 12 this December.

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[B]10-21-09[/B]

WU:
1000m C2 4:48.9
10x3 pullups
10x3 pass throughs
10x3 #45 OHS
5x3 burpees

WOD:
4 rounds for time of
50 meter walking lunge
50 situps (butterfly situps on an abmat)

28:27 Was pretty gassed after the second round and the knee was kind of wobbly but I decided not to be a giant sissy and finished all four rounds anyway.