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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Deb Weber 08-22-2009 02:29 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]... other then the CJ max I felt pretty good about my efforts[/QUOTE]

Gee those times seem pretty darn good;
a 24" box? - that's great! (we use 20", I wish I was better at box jumping)

Pat Quigley 08-22-2009 05:15 PM

Re: Over 50 Crossfitters Sign In
 
Stephen enjoy your work as a barrista! Guess this is not a good time to give up coffee.:D

Jay--I'm not sure that what we did 15 years ago counts! Maybe we should take a poll and see what counts: 15, 10, 5, 3, 2, 1 yr? In high school gym class I was the first one to climb the rope to the top of the gym without using my feet for lifts. But that was 51 years ago.:shrug:


Deb, was that a "senior moment" at the gym or just a hot body that deserved more attention than the work out?

Terry, great job on the wall balls. I'm thinking that I will do the workout in my local gym using the back side of the basketball backboard on the basketball court. If I'm questioned, I'll just look confused and say that I was practicing free throws. :pepper:

Did the 110 Walking lunge, 21 PU's, 21 Su's, etc thru 100 WL, 6 PU, 6 SU. This took 13:40. This is 1: 44 better than in June. Did the PU's in neutral position and sit ups on GHD. Same as last time. Skipped a few days due to the biopsy. Pain the rear was gone today. :kicking0:

Jay thanks for the PM and support.

Terry Dickman 08-22-2009 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Did Skips WOD with another member the exact same way.
3 rounds CF warm-up.

225# deadlifts for 30 minutes.
2 a minute for 5 minutes
3 a minute for 5 minutes
4 a minute for 5 minutes
5 a minute for 5 minutes
6 a minute for 5 miunutes
7 a minute for 5 minutes
for a total of 135 225# deadlifts.
Work Performed: 61,541.856 ft*lbs

2 of us did the workout together with one bar. He began his at the top of the minute...mine at the bottom, so we had to complete the reps in 30 seconds.

Then did
[B]Saturday 090822[/B]
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

My time 12:40 (PR), 14:34 last time on April 6th

Charles Pyke 08-22-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 08 22[/B]

[B]Terry[/B]...don't know how you get two WODs like that done in one day.

[B]John[/B]...that KB swing/box jump/push press WOD sounds brutal.

Kind of a lazy day for me. Did a lot of reading, mowed most of the yard. Was about to wimp out on working out, but decided to just run out to the garage and get it done. Ended up doing "Karen" withe the 150 wall ball shots.

Did 30 w/o stopping and then 5 or so at a time to 50. Switched to my 10 lb ball to finish. Time 10:40.7. Hat's off to you Terry for your time.

Been using a portable basketball stand and back stop for WB, but it gives quite a bit when the ball hits it. My 20 lb Dynamax ball is weighted in a very lop sided way. Is that typical? Makes it a bear if it comes down with the wt more on one hand than the other. Makes it hard to receive and squat down again.

Terry Dickman 08-22-2009 08:39 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Charles Pyke;649939][B]2009 08 22[/B][B]Terry[/B]...don't know how you get two WODs like that done in one day.[/QUOTE]

My legs are saying the same thing :) they have been screaming at me all day.

Linda Kardos 08-22-2009 09:07 PM

Re: Over 50 Crossfitters Sign In
 
*THANKS FOR THE COMMENTS STEPHEN AND CHARLES - (TERRY YOU ARE NOW THE DL BEAST). THE [B]DNFs[/B] BUG ME BECAUSE I COULD HAVE DONE IT IF I SCALED IT PROPERLY. I'M GUESSING I NEED TO USE A WEIGHT IN THE 50-60 % OF PR RANGE. I AM GOING TO DO IT AGAIN WITH THE EGO IN CHECK.

[U]TODAY 08/22/09[/U]

2:OO AB PLANK

[B][U]WU X 3[/U][/B] same as previous
*DUs are better when I really think about them and do them outside on packed dirt.

10 + 10 Med ball cleans and overhead toss (to prep for cleans)

45# x3 hang power cleans
1-1-1-1-1-1-1 HPCL

55-65-75-85(F)-80(F)-70-70-70 (matched previous PR for HPCLs)

[B][U]WOD[/U][/B]
(borrowed and scaled from John B :) thanks)

21-15-9
BJs
KBS 35#
P-Jerks 45#

Score: 9:54

Had to build a "box" from yard junk: cinderblocks, bricks and lots of scrap 2x4s. Managed a 17 1/2 in height stack to jump onto safely. I'll use it again because that one gassed me hard!

John Warkala 08-22-2009 09:42 PM

Re: Over 50 Crossfitters Sign In
 
Hello all...back from vacation. Can't believe you folks have filled up 10 pages since I left.

I doubled up on WODs some days and took some rest days. Glad I brought my jump rope and KBs. To keep it short and sweet, I'm just going to post the summaries/totals.

Push ups - 200
Pull ups - 166
Squats - 360
KB Swing (2 hands, 55#KB) - 243
KB Snatch (55#) - 45 each arm
KB Clean & Press (2 hands, 2-35# KBs) - 55
Sit ups - 300
Burpees - 180
Rope Jumps - 1250
Press (115#) - 60
Only rowed 20 minutes. Monitor on rower was broken.

Completed 8 WODs
Avg. time - 21:10
Longest - 44 min
Shortest - 9:08
Worst - 150 Burpees

Tom Rolen 08-23-2009 08:53 AM

Re: Over 50 Crossfitters Sign In
 
I am so envious of all of you MET CON Animals, I am still trying to get from one exercise to the next without becoming "winded". All those reps, stair runs, burpees, KB swings, and the like just makes me tired reading about it.

And I know :rofl:that all of you Pull Up beasts are taking some sort of enhanced muscle bulding supplement, as I would just love to put a string of honest pull ups together.

[B]Steve[/B]: My issues with front squats and Strict Military Presses goes back to my neck fusion. The surgery has left me with a 10 to 15 pound strength difference between my left and right shoulders. As a result I have a big problem in holding the rack position for front squats. As far a overhead presses I can perform DB/KB presses up to a certain point, but with an Oly bar I can not hold a strong rack position, I simply can not get my neck out of the way to press overhead. This is why for my posted WOD's you will see a lot of bi-lateral work.

John W: Good to see you back, I have a question for you. What did they teach you regarding shoulder stability or the development thereof with KB's?

Yesterdays WOD:

5 Rounds 18min.

DL 275lb x 5 reps
20 Push Up

TR

Deb Weber 08-23-2009 09:36 AM

Re: Over 50 Crossfitters Sign In
 
Hi Pat!

senior moment, unfortunately....

John Warkala 08-23-2009 12:47 PM

Re: Over 50 Crossfitters Sign In
 
[B]Tom[/B] - I sent you a private message with some KB info. Too long to post here.

8/23/09

Row 3000m - 11:44.9

WOD
Walking lunge 100 ft.
21 Pull-ups
21 Dips
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Dips
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Dips
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Dips
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Dips
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Dips
6 Sit-ups

44:05 - No substitutions. Must be a post vacation hangover (or the extra "baggage" I'm carrying from a week of eating like a "normal" person), felt like a total slug. Actually, I'm very weak on dips. Don't understand it but need to seriously focus on the gymnastics stuff.


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