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Stephen R. Lampl 06-08-2009 02:39 AM

Re: Over 50 Crossfitters Sign In
 
Charlie,

Heck of a nice job on the row! That's a great pace to keep up for that distance!

Terry Dickman 06-08-2009 06:23 AM

Re: Over 50 Crossfitters Sign In
 
WOD 6-7-09
5 round for time
Thrusters 21 reps 75lbs
DU's 21 reps

16:31 rx'd

Hi Steve,
We are typically all there on Saturday's and I train/assist with either Nick or Danny 1 or 2 sessions on Mon, Wed or Fri., usually at 6pm. I was doing the 5:30am and 6pm but am now just doing 6pm.

Charles Pyke 06-08-2009 07:13 AM

Re: Over 50 Crossfitters Sign In
 
Scott,

Thanks for the thread on pull ups. About a year and a half ago, BRCD (Before Ruptured Cervical Disc) I trained pull ups on a Gravitron like machine in the base globo gym. Beofre to long I realized that the counter balance was just merely following me and I fond myself able to suddenly do 10 or more pull ups. I was trying to duplicate the same at home using bands. I will definately heed Rip's advice and work with jumping and negative pull ups. Mght also try buying an even lighter band. Thanks again. :thanx:

(Negative pull ups....sounds like something from Bizarro World)

Tom Girouard 06-08-2009 07:39 AM

Re: Over 50 Crossfitters Sign In
 
Pat, Scott, Charlie et al

Great work on the pullups with Lynne. I run out of gas at about 12 then it's downhill from there. Never mastered the "kip" so mine are mostly deadhang with a little body english. I am both impressed and envious of anyone, especially at our age, cranking out 20 pullups.

Went for a 6 mile run with my wife and daughter yesterday AM after church. Very easy pace 9:30 - 10/mile. After the run, my wife suggested a few stairs so off we went to do 10. While we were there noticed three young (to me) girls training. All three were Chicago Fire Department EMT's training to "crossover" which I took to mean they wanted to become full fledge fire fighters. Tough girls, one even had her overcoat/pants and boots on, another a weight vest. Very cool to see that type of dedication.

Will do my yoga today at noon. Stretching should be good after that run.

Mark Ervi 06-08-2009 01:51 PM

Re: Over 50 Crossfitters Sign In
 
CFWUx3 w/assisted dips and pull-ups
Ran 6 mins. On treadmill

Did modified “Lynne”
5 rounds max reps bench press at 135lbs. and max reps pull-ups.

Bench press = 7-6-5-5-5 Pull-ups= 8-10-7-6-6
TOTAL = 65
I have done “Lynne” 5 times at 135lbs. bench press and reg./kipping pull-ups.
Feb. ’08 – Total = 55
Mar. ’08 – Total = 48
June ’08 – Total = 68
Nov ’08 – Total = 66
June ’09 – Total = 65
In a year, not a bit of gain in strength. Kind of discouraging. It was the same when I was young. I could lift and lift and lift, and after a year I might add 30lbs. pounds to my bench press. Most other guys I knew seemed to be able to do that in 2 weeks.

Scott Allen Hanson 06-08-2009 02:48 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

Good job on Lynne.

re: your missing gains in strength.

After the easy gains in my first 1-2 years of CF I found the strength gains to stall out. Since then, I've done a SS cycle, Gant Grimes Hybrid cycle, and am currently on a second round of CFSB. The gains have still been slow, but I'm definitely gaining. Chalk the slow gains up to diminishing hormones.

Anyway, you might check out the CFSB article in the CFJ. Basically a heavy lift, followed by a high rep set of the same lift at lighter load, followed by a relatively short met con, depending on the intensity of the lift (i.e., shorter for DL and BS, longer for presses). I find that I can still PR occasionally on Met Cons while focusing more on the strength, which is relatively hard to improve. An added bonus is mixing up the workouts and keeping them interesting. Even the "constantly varied" aspect of CF can become routine when you've done "Lynne", "Cindy", or "Michael" for the 10th+ time.

Charles Pyke 06-08-2009 06:32 PM

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

Did yesterday’s WOD:
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

[B]WU:[/B] 1000m row at 4:42.1, 3xCWU sub'd thrusters for overhead squats. Cut back on pull ups because my calluses hurt (wah). 100 reg jump ropes.

[B]Time - 18:36[/B]

[B]1.[/B] Scaled thrusters wt to 60 lbs. Turned out to be appropriate scaling for me!
[B]2.[/B] DU’s - sets 1 & 2 as RX’d. Sets 3 thru 5 sub’d 100 reg jump ropes. On the first two sets, RX’d means hop-DU-hop-DU-hop hop-DU-hop-DU-trip----restart. Actually, did 10 hop-DU’s back-to-back on first set. DU’s on second set were torture. Those DU’s will wipe you out!


[B]Terry[/B]...I am in awe that you did this WOD as RX'd. How are your DU's? DO you do them consecutively or with one or two hops btwn?


[B]Double Under Broccoli !!!!![/B]
:broc::broc::broc::broc::broc:

John Burch 06-08-2009 06:52 PM

Re: Over 50 Crossfitters Sign In
 
5 sets of three thrusters
135#
135#
135#
155#
155#

WOD pushups to failure and 21 KB swings @ 35# for 12 minutes
round 1- 37 pu
2-12
3-10
4-11
5-10 I dont remember how many rounds I did but I know it was no more then 7 and I never got past 13 on any of the last 5 or 6
my arms were shot

Pat Quigley 06-08-2009 07:04 PM

Re: Over 50 Crossfitters Sign In
 
John those are awesome numbers on the thrusters.


I did the WOD for Sunday today: 5RFT of 21 thrusters (@70) and 21 Double unders. I found a nearly quiet studio at my gym and did the thrusters with 50 lbs and did single unders. This took 13:39. Good hard work. I enjoyed sweating this hard.

I really have to work on the jump rope. I have two hammer toes and need to jump off my whole foot to avoid pain. Now I just have to do this while tucking slightly inward and get that rope around. Any suggests are appreciated.:shrug:

Terry Dickman 06-08-2009 08:26 PM

Re: Over 50 Crossfitters Sign In
 
Charlie,
DU's are still a goat for me. I really struggled with Jump Rope and still do, specially when I used all the generic ropes at our affiliate. I have improved but still can't get more than 5 or 6 consecutive doubles, I usually do single, double, single, double....In a WOD like yesterday's where I could barely breath it was just single,double. I didn't feel to bad because me and my 23 year old son did this WOD together... he just did 50 singles....he finished 30 seconds before me...in my mind I still smoked him.

I read all the CF Journal articles by Buddy Lee. The thing I found that helped the most was buying my own rope and sizing it properly, when I got the size right it was like a night and day difference. I also bought a Buddy Lee jump rope which helped. I recommend reading all his CF journals and watching his video...plus practice, practice. I used to take my jumprope to work an practice at lunch.

Both links are WFS.
[url]http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.wmv[/url]
[url]http://library.crossfit.com/premium/pdf/64_07_Jump_Rope_Basics_2.pdf?e=1244520242&h=3e840cd889acddc2d1b47f0adaf13658[/url]

Tom Girouard 06-09-2009 12:18 PM

Re: Over 50 Crossfitters Sign In
 
Terry, regarding the DU's, I'm in the same boat - single-double-single. Sometimes whenI'm feeling it I can string a few together. IMO you did smoke your son. Strong work especially if he is in good shape.

Heard Cindy calling my name today and I thought I was feeling good. Did a good CF warmup and was ready to break my PR of 22 done earlier this year. Don't know what happened to me, but it was clearly not in the cards today. Stopped at 10 minutes with 11 rounds and I was toast, completely out of gas. Really cannot explain the poor performace. I stopped because I felt that further effort would not do me any good. Last couple of rounds were over 70 seconds so there was no way I was even going to get 20.

Suppose to meet for a group workout at the stairs tonight, but I'm going to bag it based on my pitiful Cindy.

John Scott Rezendes 06-09-2009 01:50 PM

Re: Over 50 Crossfitters Sign In
 
Hey folks, I've been lurking from crutch-side and I am extremely jealous of everyone's outstanding work. In addition to the whole knee business we've been undergoing some nanny drama (and, no [B]Charlie[/B] it's not like Jude Law nanny drama, but rather more like Paris Hilton nanny drama). Anyway, it's mighty hard to catch a running, naked 4 year old when you're on crutches. I'm working on my mad Argentinean bolo skills as we speak...that ought to bring him down by the heels. Nonetheless my workouts have been limited to physical therapy (I get yelled at there...a lot) pushups, sit-ups and some stationary bike in the garage. The wife caught me stumping out to the backyard pull-up bars and let’s just say I didn't get more than 5 dead hangs done before she resorted to her scorched-earth policy. I have lost about 5 lbs in lean muscle and am clinging to the shreds of the Zone when I can. But on the bright side today marks the half-way point and I'm busy absorbing Starting Strength. So, anyway, thanks for all the kind wishes and just remember to be thankful for both your achy knees when you squat.

Lastly, I lost an old SF friend in Afghanistan last week. MAJ Rocco Barnes. He was a great guy and a fine American. Please keep his family in your thoughts.

Pat Quigley 06-09-2009 02:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;604798]

..... I lost an old SF friend in Afghanistan last week. MAJ Rocco Barnes. He was a great guy and a fine American. Please keep his family in your thoughts.[/QUOTE]


sorry to hear about your loss. Why not contribute a "Rocco" to the WOD's in memorium?

Mark Ervi 06-09-2009 07:40 PM

Re: Over 50 Crossfitters Sign In
 
John-
Very sorry to hear about Rocco.
There are a lot of heroes that are missed. For many a lot of grief.

Today I did
CFWUx3 w/assisted dips and pull-ups
6 mins. Run on treadmill

Then yesterday's Crossfit Jenks WOD modified to 30lb. dumbell snatches instead of 45lbs.

7 rounds
Of
7 reps Right arm dumbbell snatch w/30lbs.
7 reps Left arm dumbbell snatch w/30 lbs.
7 pull-ups
7 knees to elbows

My time: 22:43

Probably taking the day off tomorrow. It is my wedding anniversary.

Charles Pyke 06-09-2009 08:17 PM

Re: Over 50 Crossfitters Sign In
 
Long, difficult day of flying, but with an excellent crew. So it was a good day, especially since I was not in the office.

Am finding that sitting in an airplane all day, the day after a hard metcon, is not conducive to recovery. Quads are stiff and sore form not being able to move around much.

Ate Zone in the acft all day. Helps a lot. After watching "Third World Proteins" from CFJ, I have significantly reduced dairy (whey). Seems to be working. My weight dropped immediately.


Scott,

It's tough hearing about another brother going down. Where was Maj Barnes in Afghanistan? When I hear about guys like him, I always wish I could have been there to help, but Charlie has seen his last desert deployment (I think). The place has a weird draw to it. Crazy country and situation, but you can't help but wish you could do more. God speed Maj Barnes.

Five broccoli SF salute

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

PS Go easy on that knee. I once tore up my ankle in a mountain bike crash. The flight doc threatened to hospitalize me if I didn’t go easy on it.

Terry Dickman 06-10-2009 08:45 AM

Re: Over 50 Crossfitters Sign In
 
Scott,
Sorry to hear about Rocco, he is a representative of the true American Heroe which fight to defend our freedom each and every day.
WFS [URL="http://poetry-emotion.com/Iraqi_Freedom/In_Memoriam.html"]Poem[/URL]

[B]WOD 6-10-09
"Cindy"[/B]
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Times at end of round
0:39,0:49,0:50,0:53,0:56,1:02,1:03,1:13,1:19,1:17,1:22,1:19,1:18,1:17,1:19,1:14,1:02,0:10(4 pullups)

18 rounds - 4 pullups rx'd[B] (PR)[/B]

previous result 2-14-09 (13 rounds)

Charles Pyke 06-10-2009 09:47 AM

Re: Over 50 Crossfitters Sign In
 
Terry...Nice "Cindy". One of my favorites.

I am going to have to take a down day today. Really want to do "Cindy" (so to speak) and my favorite, Back Squats. Really blasted from yesterday's flight. Be interesting to find out if anyone has done any research or investigation on the wear and tear on a flyer's body as a result of long stressful flights. I am thinking that at least hormonally, especially from sustained high levels of cortisol, it aint pretty. Highlights the importance of good nutrition (which the AF gets completely wrong), exercise (ditto), and sleep (some clue there, but mostly lip service).

Take care all.

Pat Quigley 06-10-2009 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Mark, happy anniversary. How many years?

Charley, I recently--like 3 weeks ago--decided to change some of my eating habits. Probably as a result of reading threads here and in the journal. I have dropped the whey supplements and bars. Trying to go strictly Paleo. Except of course, Friday night pizza.

Did Cindy today for 17 rounds. I really like workouts like this after to many years of just lifting and yoga.

I could have done the Back Squats. Maybe I'll do it later in the week. I seem to have hit a plateau of doing 4 of these WOD's a week. So in a sense I don't rx the rx.

Charles Pyke 06-10-2009 04:06 PM

Re: Over 50 Crossfitters Sign In
 
Mark...Missed the remark about your wedding anniversary.

[B][SIZE="4"]Congratulations![/SIZE][/B]

Of course, this calls for anniversary broccoli!

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

Diane Dennis 06-10-2009 04:39 PM

Re: Over 50 Crossfitters Sign In
 
Hi guys – I need your help. My mental motivation has vanished and I need a pep talk!

I haven’t posted for a while because I haven’t worked out – nothing – no North Shore group, no running, no rowing, no stairs – nothing. The most physical thing I did today was eat chocolate chips out of the bag. Last Saturday I had an elaborate catering event that I had been looking forward to prior to my corporate unemployment. As long as that was still ahead of me, I didn’t really feel unemployed. Now that it’s behind me, I suddenly feel useless. In the past, I’ve used physicality to combat emotional set-backs. The logical part of my brain knows that working out will make me feel better, but my craving for intense physical activity is gone. Yikes – how do I get it back? Sorry to whine.

Charles Pyke 06-10-2009 05:38 PM

Re: Over 50 Crossfitters Sign In
 
Okay, Diane, here goes!

This will require a bit of role playing on your part. Remember, I am a grouchy old major and I don't put up with excuses or whining! Large, bold letters mean I am speaking loudly, not yelling, just loud and clear.

[B][SIZE="5"]Diane, quit eating crap. Go to bed early tonight. Get up at the crack of dawn. You're going run. Every five minutes, stop and do 10 burpees. Make the run at least 2 miles. When you're done, get cleaned up and eat a good meal. Report back to this forum and let us know how you did! Understood![/SIZE][/B]

Scott Allen Hanson 06-10-2009 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Diane,

It must be serious, you even changed your avatar to [B]sitting[/B] in the rocker! Seriously, I wish I was more motivational because my wife has been going through the same thing. I know hers are largely stress and probably hormonal as well. Losing your job must be a huge stress.

How long's it been since you took a down week? I recall you were still hitting it pretty hard when on vacation a few weeks ago. Sometimes the body says "enough!" and motivation vanishes when it really needs a break. It's a good time to go for some short or long walks :run: and just take it easy for a week. Maybe you've already done the rest week, though?

When motivation leaves me, I find if I can just convince myself to get out there and start my warmup routine, I'm good to go. I might even "convince" myself that I'll just do a couple rounds of warmup, and end up hitting a WOD hard.

Sometimes it takes an epic "cheat" bender of bad food and drink for a day or two to make me feel guilty enough to start hitting it again.

I also like to mix up the routine. Check out CF Football, the "Bodyweight WOD's" or the "Heavy Met Con" threads for new ideas. Make or buy yourself a new toy (san*****, slosh-pipe, parallettes). Sometimes setting a goal can help.

Make it your mission to introduce somebody new to your style of workout.

I've seriously been motivated just by seeing your posts first thing in the morning! I hope to start seeing them again soon.

Scott Allen Hanson 06-10-2009 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Charlie,

I think we just gave Diane the old good cop, bad cop routine!

Scott Allen Hanson 06-10-2009 06:00 PM

Re: Over 50 Crossfitters Sign In
 
John Scott,

Sincere condolences on the loss of your friend Rocco. I can't begin to appreciate the sacrifice of our heroes.

Pat Quigley 06-10-2009 06:50 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;605614]Hi guys – I need your help. My mental motivation has vanished and I need a pep talk!

I haven’t posted for a while because I haven’t worked out – nothing – no North Shore group, no running, no rowing, no stairs – nothing. The most physical thing I did today was eat chocolate chips out of the bag. Last Saturday I had an elaborate catering event that I had been looking forward to prior to my corporate unemployment. As long as that was still ahead of me, I didn’t really feel unemployed. Now that it’s behind me, I suddenly feel useless. In the past, I’ve used physicality to combat emotional set-backs. The logical part of my brain knows that working out will make me feel better, but my craving for intense physical activity is gone. Yikes – how do I get it back? Sorry to whine.[/QUOTE]

Diane, I'm not the good cop or the bad cop. I can relate. Over ten years ago, I left employment and started my own business. When I was employed, I could do all sort of physical activities. As a matter of fact I did triathlons for 10 plus years during that time. About a year or so after I stopped doing triathlons, I finally realized that I was unhappy with my job--I had outgrown it. When I first went on my own, I was always focused on the business but not really sure of how to market it. I thought about it, but the thinking was not as productive as I expected it to be. AND I certainly did not think about exercising--- I ate allot. Around a month or so into the business, I figured out how to market and network . Within a month I had a full time business. A few months later, I started to swim competitively again. I had also learned not to allow myself to use exercise to numb myself out to things going on around me. Hope this helps. Pat

John Burch 06-10-2009 07:15 PM

Re: Over 50 Crossfitters Sign In
 
Diane get a hold of your Boot straps and get moving sitting around eating junk is only going to make you feel lousy. YOU WILL come out of your funk just make it sooner!! and dont let it fester into a realy big bag of - you know what

Today I did Cindy and once again it was 12 rounds
I had hoped for a better total but not today
Maybe if I did it at the box I could have had a higher total, next time next time Ill push out a few more

Concrats Steven
Pat Im glad you are posting here

Charles Pyke 06-11-2009 04:47 AM

Re: Over 50 Crossfitters Sign In
 
I read Scott H's remarks last night and wanted to add my 2 cents to his remarks.

Diane...he has a very valid point. If you haven't taken a down day or two in a while, you should. You'll find you bounce back stronger than ever. I think you have already read enough about food. A little "comfort" food won't hurt, but more than that [B][U]will[/U][/B], as John mentioned, make you feel worse. Make sure you are getting good sleep, too. As our old friend William said, "Sleep, perchance to dream".

And I have to agree with Scott, you are an inspiration for all of us to keep at it. :super:

Pat...Thanks for your words. You were trying to help Diane, but you have helped me too. You used the term "outgrown" in reference to your old job. I have been wondering why my attitude has towards my job has changed so much over the recet years. You hit the nail on the head. I've outgrown it. Not that I ever stop learning, just outgrown it. I am somewhat older than my immediate commanders and the same age as higher ups. I actually view them as lacking maturity and reason. It can be very frustrating.

I retire from active duty in 354 days (who's counting?). Not sure what I want to do for work. I have several options to work as a civilian contractor, but that is essentially still staying in the military. I'd really like to do something on my own, have my own business. Just have to apply myself a bit and take a leap.

Diane...things will get better. I hope my earlier entry didn't upset you. It was a warped attempt at humor. And I do apologize for my odd sense of humor, but being in an flying squadron for 20 yrs can do that to you. :) I am relatively sane compared to everyone else here. :evilsmile

Diane Dennis 06-11-2009 04:47 AM

Re: Over 50 Crossfitters Sign In
 
Major Pyke - Reporting in, sir. Assignment complete.

I got up at 5:19, put on the running clothes and my favorite LIG hat. I stretched well. I started my run and I wasn't more than 2 blocks into it when I started to cry like the big, overly emotional, self-indulgent wimp that I am. I stopped dead in the middle of the street and did 10 burpees. So instead of doing 10 burpees every 5 minutes, I did burpees every time I started feeling sorry for myself. I did 50 burpees in the first mile. The burpees were so miserable that I forced myself to start saying out loud all of the things I am grateful for in life. That got me through mile 2. At the beginning of mile 3 there is a long steep uphill that I hate and I said several unlady-like cuss words. I decided that deserved 10 burpees. I made it the rest of the way home burpee-free. 3.27 miles per MapMyRun.

I've eaten a spinach omlette and am wearing real clothes (as opposed to sloppy, lay-around-the house clothes). I feel better - not fantastic, but definitely better.

Thanks, guys. I really needed the kick in the pants. Keep your eye on me because being accountable to you will keep me straight until I get over this hump.

Charles Pyke 06-11-2009 04:52 AM

Re: Over 50 Crossfitters Sign In
 
Diane,

We must be at our computers at the same time. I had to come in extra early this morning and just saw your latest post.

Good job!! You greatly exceeded expectations. :kicking0:

Now change the rocking chair avatar. How about a pic of you swinging a heavy kettlebell??? More in line with your character.

Scott Allen Hanson 06-11-2009 07:46 AM

Re: Over 50 Crossfitters Sign In
 
[B]Excellent Diane!:[/B] Keep up the good work and following Major's "Orders"!

[B]Mark,[/B]

Happy Anniversary a day late. Congratulations!

Rest day today for me.

[B]06/08/09[/B]

Taught a 6 AM Spinning Class

Later: CFWU x 15 x1
Shoulder Press 44x5x2; 64x5; 89x3; 94x3; 99x3; 104x3; 109x3(pr)
High Rep: 84x13-8-5, 1:00 min rest between sets
Wtd Pullups: +50 x 4; +47.5 x 4
Ran out of time; needed to rush to a friend's 60th Birthday Party!

[B]06/09/09[/B]

CFWU x 15 x 1
Dead-Lift: 64x5; 132x5; 182x3; 232x2; 252x5; 262x5; 272x5
Short on time, so combined Met-Con with High Rep into a short "Diane"
15-12-9 reps of 226# DL and Handstand PU (back of legs against bar in rack, depth slightly less than to AbMat): Time = 9:06

Later: Quick kayak trip down the Fall River, 6 mile bike ride for the shuttle with a beautiful view of the Tetons.

[B]06/10/09[/B]

No heavy lifts. CFWU x 15 x 1; Longer Met Con: Run 400, 15 Hang Power Snatch (94#), 5 rds. Time = 20:51. PR by almost 2:00 minutes with more weight (94 vs 88) compared to last November.

Stephen R. Lampl 06-11-2009 06:00 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;603925]WOD 6-7-09
5 round for time
Thrusters 21 reps 75lbs
DU's 21 reps

16:31 rx'd

Hi Steve,
We are typically all there on Saturday's and I train/assist with either Nick or Danny 1 or 2 sessions on Mon, Wed or Fri., usually at 6pm. I was doing the 5:30am and 6pm but am now just doing 6pm.[/quote]

Thanks, Terry. I'll try to get down this Sat.

Nice job on the 21/21 WOD, BTW!

Stephen R. Lampl 06-11-2009 06:07 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090612 THURSDAY

[/B]Several days of unplanned rest........oh well. Wife's annual medical appointments in Redding and time for little else. Rest of the time spent job hunting.......probably will carry into the weekend..........BLEH! Gonna try and hit an affiliate Saturday.

Catch up with everyone later........
[/I]

Mark Ervi 06-11-2009 06:56 PM

Re: Over 50 Crossfitters Sign In
 
Did “Cindy” AMRAP in 20 mins. 5 pull-ups, 10 push-ups, 15 squats
I did 11 rounds.

Diane -
I have been feeling that yuk feeling lately too. I have tried to give myself a few more rest days sprinkled about, and looked for some different WODs to do. That has kept me motivated. Some days I just tell myself to go do it whether it sounds like fun or not. I am always happy afterwards. Of course you know that feeling too.

Charles Pyke 06-11-2009 07:13 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 06 11[/B]
Back Squat 1-1-1-1-1-1-1

[B]WU:[/B] 6 min run; 3xCWU

[B]WU Sets:[/B] barX10, 100X5, 155X3, 225X2

1 - 275
2 - 300
3 - 310
4 - 320(f), 315(f), 305(f), 275(f) got disgusted and quit.

[B]Mixed feelings about this work out.[/B]
1. Legs felt like lead on the WU run.
2. My CWU (Charlie Warm Up) has really evolved. When I do my overhead squats, I do a partial Burgener WU until I muscle snatch my PVC or bar over my head three times, then I transition to the O squats.
3. I am slowly building up some upper body strength. I can now do 5 ring dips without jump assist. So I will raise the rings another two inches and go from there.
4. During my WU, I started having a little pain in my left knee. Seemed to go away. Probably sciatic.
5. Pulled and or strained my semitendinosus (muscle on the back inside of my hamstring). Too stubborn to change my workout and proceeded to do my back squats. Dumb, dumb, dumb.
6. Squats started out well, but after 310, I just could not manage anything. Very disgusted with my performance. Previous PR was 325 and was hoping to better that.
7. Even though there may be legitimate reasons for having difficulties today, I feel that I have lost some lower posterior chain strength since transitioning from Starting Strength to CF. Was not feeling the magic. Hulk mad. Strangely enough though, I’m pretty sure I can generate more power.
8. And believe it or not, I am still sore from the thrusters I did four days ago.

Still, good work out or not, there must be broccoli!

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

John Burch 06-12-2009 03:06 AM

Re: Over 50 Crossfitters Sign In
 
Good job Diane. Nobody ever came to the end of it all and said I wish I would
have worked more







21-18-15-12-9-6-3
135# DL
PU
sit ups

Tom Girouard 06-12-2009 05:52 AM

Re: Over 50 Crossfitters Sign In
 
Diane,
Sorry I did not chime in before you got back on the horse. Don't be so hard on yourself. Your hard work, as well as everyone elses, is an inspiration to me. Seems like many of us had some type of downer this week. Will do a few burpees in your honor.

Took Wednesday off.

Thursday, good CF warm up and stretching for about 15 minutes. Then got on the treadmill for 20 minutes of repeats, 1 minute hard (ranging between 7.5 and 8.5) followed by 1 minute walk at 4.0 Good workout and no hamstring issues. Completed by doing some handstand practice against the wall. Can actually feel myself off the wall for a few seconds before I lose balance.

Stairs tomorrow.

Diane Dennis 06-12-2009 07:16 AM

Re: Over 50 Crossfitters Sign In
 
Today - 06/12/09
7AM workout on the North Shore

My trainer that runs our North Shore workouts did a no-charge one-on-one session with me this morning to try to get me back on track (he is a really good guy and he said he feels responsibility for me).

Stretching WU

WOD1
3X
50 squats
40 uneven kettlebell deadlifts (20 with heavy on right side, lighter on left - switch bells to opposite hands and do 20 more)
30 lunge walks

WOD2
21-15-9
Kettlebell swings (swung the big one per Charlie's suggestion but didn't get a picture of it for my avatar)
bench dips
triceps push-ups (had to do them on the bench - couldn't do a single one on the ground - grrr)

Plank cool-down:
regular plank into one-armed plank into one-armed-one-legged plank
Tremendous amount of teeth-gritting on the one-arm-one-leg part.

Scott Allen Hanson 06-12-2009 12:33 PM

Re: Over 50 Crossfitters Sign In
 
Good job, Diane! Was concerned when I didn't see your post first thing this AM, but must have looked too early. Kudos to your trainer as well.

Will catch up with the rest later.

Diane Dennis 06-12-2009 12:55 PM

Re: Over 50 Crossfitters Sign In
 
Charlie - The new avatar is for you (it's broccoli for you non-agricultural types!).

Thanks again for your cranky Major directive.

And thanks to everyone else for your helpful insights. I've read them all and am taking them to heart. You guys are the ABSOLUTE BEST!

Pat Quigley 06-12-2009 03:46 PM

Re: Over 50 Crossfitters Sign In
 
Diane, are we hearing break thru?

After resting yesterday, I did yesterday's workout.

AMAP in 20'

115 hang cleans 15
ring digs 12
sit ups 21.

Did some surgery on this one. Couldn't quite comfortably get under the wt at 115 so I dropped it to 65 lbs. No rings, so I did the dips on a stand.

Got in 6 rounds. This was fun. It's really fun to do this type of workout. Haven't decided what I will do tomorrow. I'll see what gets posted or perhaps do the back squat WOD I skipped from earlier in the week.


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