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John Burch 08-05-2009 07:04 PM

Re: Over 50 Crossfitters Sign In
333111 worked up to 265# back squats

WOD 5 rounds for time
5 DL @ 275#
10 Burpees

Tim Fisher 08-05-2009 07:53 PM

Re: Over 50 Crossfitters Sign In
Computer has been on the brink, I was finally abe to get on. I worked out with my son yesterday, so I had to do bp two days in a row.

Warmup: 30 squats, bp 135 x15 x 2

BP Burnout: 165 x 20, 125 x 20, 185 x 20, 45 x 10 no rest or racking of bar.

Sumo Pulls: 135 x 10 x 3

lat pulls: 135 x 10 x 3

12 min. on elliptical 1/2 mile

Terry Dickman 08-05-2009 08:38 PM

Re: Over 50 Crossfitters Sign In
Hey Tom,
That's interesting. I had never heard of a safety squat bar, I googled it. I hear you on hating metcons, squats and deadlifts are my favorite too. Either way those numbers are great numbers, looking foward to see your post when you hit 500. Just keep chipping away at the metcons maybe they will help improve your lifts. :)

Charles Pyke 08-05-2009 09:14 PM

Re: Over 50 Crossfitters Sign In
Hi all,

Just a quick hello. Good work for our growing group! Tom, ditto on the metcons. I really like lifting too. Horrible about the killings.

Flew yesterday and had to spend all my free time working on my son's car today. A bit bummed because I didn't get to work out today.

Good night.

Linda Kardos 08-05-2009 10:21 PM

Re: Over 50 Crossfitters Sign In

[U]WU [/U]- 2x last weeks increasing to 1:15 plank

Test Snatch Lift - 34,44,54,64(press out -N/L), [B]59#[/B]

[U]WOD (from CFO)[/U]
15 Minutes/Max Rounds:
[LIST][*]3 Deadlifts - 50% of PR (assumed its dropped so used 90#) [*]3 Push-Ups[/LIST]
[B]Score:[/B] 26 rds

*Adding a new challenge this week to try to eat one salad a day. One for today.

Ditto on the growing over 50 community and inspiring workouts.

Stephen R. Lampl 08-05-2009 11:05 PM

Re: Over 50 Crossfitters Sign In
[I][B]090805 WEDNESDAY


[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.
[B]TOTALS:[/B][B] 15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.

Tom Girouard 08-06-2009 06:24 AM

Re: Over 50 Crossfitters Sign In
Steve, thanks for the props on the row. This is not my best (19:28), but I try to keep in under 20 for this distance. I do not row as much as I have in the past, my rower is at my office and I like to get to the gym at lunchtime for a respite. Keep at it. I find the more you row the better (more efficient) youi get. Remember it's similar to a seated deadlift. Use the legs.

Tom, those are some incredible #'s on the squats. Have to ask you, with all the prior injuries, is it prudent to go so heavy? I understand your desire to work to your strengths, but Crossfit is about balance and improving those areas we feel are less than strengths (METCON). Please take this with a grain of salt because I realize we all have different goals. Also, the only whining allowed here is the type that goes with cheese.

Tuesday PM - met with my stair group at a new venue. Was introduced to a hill called "Bid Bertha" ( about a 1/3 mile on a very steep incline). Workout was the following in any order broken into as many sets as needed: 3x farmers carry up the hill with 20# db's/kb's or a 40-50# sandbag, 50x 45# thrusters, 40 pullups, 30 pushups, 20 burpees and 2 runs on another trail (about 1/2 mile) with some decent inclines. I beat everyone, but two of the other guys handicapped themselves with weight vests (one guy with 20# and another sicko with 30# body armor and 30# backpack). these youngsters will never learn!

Wed - After a good warm up, did OHS's. Goal was 5x5 with 135#. Got 5,5,5,3,4,5. Had a little trouble with keeping it locked out and didn't want to dump it. No bumpers and I use a squat rack with the safeties. Dumping causes a terrific racket = unwanted attention.

Charles Pyke 08-06-2009 07:44 AM

Re: Over 50 Crossfitters Sign In
[B]2009 08 06[/B]

[B]Linda[/B]…26 rounds! Yikes. Made me get tired just reading about your workout.

[B]Steve[/B]…Tabata shoulder press sounds like a new kind of pain. Embrace the suck, brother.

[B]Tom[/B]….Just used the Concept 2 pace calculator for your 5000m time. Comes out to a 1:56.8 and that my friend is smoking fast. BTW, just looking at the pic of your stairs makes me think about Pukie.

My workout today, at squadron PT in the base gym.

WU: ~5 min on the elliptical (since I can keep the wt on my toes and off the heel).

[B]Power Clean[/B] – Haven’t gone heavy on these in a while
WU: barx5, 65x5, 95x3, 115x3, 135x1
Working: 140 X 5, 155 X 5, 160 X 5 (5RM – pr)

[B]Back Squat[/B] (high rep) – the challenge was 205x20, did 205x15. Legs and lungs gave up at about the same time. This, too, is a new kind of suck.

5 min or so of heavy bag work. Haven’t done any of this for a good while. Trained for two years in Krav Maga, but it got too expensive.

Have a great day!

Power Clean Broccoli
:broc: :broc::broc::broc::broc:

Tom Rolen 08-06-2009 08:25 AM

Re: Over 50 Crossfitters Sign In
[B]Pat[/B], I loved the whinner line. As far as CF evolved, I think that I should be in CF de-volved. I still have to say, that you are the man. I have been so impressed with how you can push yourself.

Charles P, Nice work on the high rep squats, not too many people understand the physical and mental demands of high rep BB squats. It truely takes a different mind set to go through this. I used to love these things, but I have found that I can not stand to have the bar on my shoulders for more than 8-10 reps now. So enjoy the pain.

[B]Tom G[/B], I ask myself the same question on an ongoing basis, and to a certain extent I have learned that I will only push when I feel like it. I have learned that I need to really listen to my body, and I can usually tell if it is a good day once I hit either 315 or 365lb. I agree with you, that I need to hit the Met-cons as this is a weakness for my overall conditioning. But, since coming to CF I have found that it is easier to go heavy on certain lifts than run or burpees, which would flat out kill me....not from a conditioning perspective, but from true joint pain. Therefore, I am going to experiment with a hybrid program of CFStrenght Bias and Heavy Met-Con ladders. This will focus more on higher reps with heavier weights, followed by heavy ladders of 3 exercises (that my joints can tolerate) starting with 3 reps and adding 3 reps on each succesive set working up to 15 reps. I think that this will keep my ego in check, and at the same time force me to face my "Inner Whinner".

Share your thoughts.


Diane Mahoney 08-06-2009 09:50 AM

Re: Over 50 Crossfitters Sign In
I dread the day burpees comes up in a workout at my gym. So far, so good. :cool:

Today's workout was:


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

My time: 16:00

I used 26# bar for the first round (my first time doing OHS with weight), then down to 14# because I need work on form. It was still tough!

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