Re: Over 50 CrossFitters Sign In
 

Hey all you old folks,
I am starting a new group called OPWA (old people with attitude) It will be the antidote to AARP. Our first shirt will be out soon it will read "I'm Old and You're in the Way" we also plan a blog and e-zine. Let me know if you think this is an idea that will fly. The top female crossfitter at our box (Elite Fitness Bootcamp/Crossfit Academy in Monrovia CA) is 55 years old and she takes almost everyone apart. I am 53 and got my first ever in my life pullup last august. I love this stuff and I love that there are you folks out there.
"Do not go gently into that good night"
Dylan Thomas
Keep on.
Michael

Re: Over 50 CrossFitters Sign In
 

[B]Rowing tonight at TRRA[/B] (6th of 6 beginner sessions):

Erg warm-up - 5 min row

Erg drill - Repeat drill from 1st week for improved split time - 10 min row
Avg split time: 2:18.5 (improved from 2:24.5)

Tank:
Put everything together that we had learned in previous weeks; did continuous rowing at various speeds for 40 minutes. Tiring but very fun.

Graduated to Intermediate level - will start that in 2 weeks!

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Diane-
Sounds like you are back. I think you were very smart to lay off for a few days. I am always tempted to keep on doing things that I should not be doing when injured. I hope you stay healed. 40 minutes of rowing? Ouch. That is a great workout, but FUN??? I am glad you enjoyed it. I know just getting back in the "boat" felt good.

Today, I did

CFWUx2 w/3 minute run on treadmill

Did “Cindy”
Accomplished 11 rounds and 5 pull-ups, which matched my PR.

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[I][B]MONDAY 090209

[/B]Was going to do "Cindy", but a good snowfall dictated "Real" shoveling and snowblowing.

[B]Functional WO:
Removed approx. 800 cubic feet of snow from driveway and another 500 or so from roadway in front of house [/B](so County plow wouldn't stack a two foot high berm in front of my driveway.....).
[B]Took about 1.5 hours.[/B][/I]

Re: Over 50 CrossFitters Sign In
 

[quote=Diane Dennis;514836][B]Rowing tonight at TRRA[/B] (6th of 6 beginner sessions):

Erg warm-up - 5 min row

Erg drill - Repeat drill from 1st week for improved split time - 10 min row
Avg split time: 2:18.5 (improved from 2:24.5)

Tank:
Put everything together that we had learned in previous weeks; did continuous rowing at various speeds for 40 minutes. Tiring but very fun.

Graduated to Intermediate level - will start that in 2 weeks![/quote]

Glad to see you back at it, Diane. Nice work on the rowing and congrats on your "graduation!"

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[quote=Michael Campi;514151]Hey all you old folks,
I am starting a new group called OPWA (old people with attitude) It will be the antidote to AARP. Our first shirt will be out soon it will read "I'm Old and You're in the Way" we also plan a blog and e-zine. Let me know if you think this is an idea that will fly. The top female CrossFitter at our box (Elite Fitness Bootcamp/CrossFit Academy in Monrovia CA) is 55 years old and she takes almost everyone apart. I am 53 and got my first ever in my life pullup last august. I love this stuff and I love that there are you folks out there.
"Do not go gently into that good night"
Dylan Thomas
Keep on.
Michael[/quote]

Hey Michael,

Welcome! I love CF too! Have been at it a little less than five months now and like you, have gone from not being able to do any pull-ups at the end of September to five DHPUs now. I'm 58 and believe I'm in better shape than when I was in my LE academy nearly 30 years ago!

Love your quote too! Rock on!

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[quote=Mark Ervi;514906].....Today, I did

CFWUx2 w/3 minute run on treadmill

Did “Cindy”
Accomplished 11 rounds and 5 pull-ups, which matched my PR.[/quote]

Nice work, Mark!

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I did CFWUx3 w/assisted dips

Did Deadlifts 1-1-1-1-1-1-1
I did 275-300(f)-275-275-275-275-275-275

I did Bench Press
5 sets of 5x135

5 minutes of rowing

Re: Over 50 CrossFitters Sign In
 

[I][B]TUESDAY 090210

Training Session.

Warm-up:
Shoulder dislocates/pass throughs X 15
Interval walk/jog-treadmill: approx .6 mile up to 5.3 MPH

Training:
Front Squat work with PVC
[/B]Concentrated on retaining lumbar curve, weight on heels, good rack position, and then powering (explosively) up from the bottom.

[B]WOD: 10 Rounds for time
5 FS X 30# bar (Dynamax depth)
transition to 10m walk with bar locked out overhead
Lunges X 30# for 10m (approx. 10 lunges)
15 Ab Mat sit-ups (anchored)
Time = 15:07.
[/B](Lunges were hard and I was afraid of pulling a hamstring again!).

[B]GTG Pull-ups:
WU: Lat pull-downs 100# X 5
3, 5, 5, 6, 4, 5, 3, 2, 7, 4, 4, 1, 1. = 50 [/B](Used OH and UH grips, wide grip on a couple, and kipped some). Last two were dead-hang. I realized today my globo's pull-up bars are just the right height that I have unknowingly taken just a bit of a "push-off" from the floor at the beginning of each set. Trying to hang and then start the set......[B]much more difficult. [/B]HHMMMM, a little more technique and strength training, anyone?

[B]Jump Rope Singles: 100 X 5. [/B]2 sets almost unbroken (one miss in the 90's). Other three, a few more misses.
[B]DU practice - about 20:00. "Chained" two together in a row!![/B][/I]

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[quote=Mark Ervi;515836]I did CFWUx3 w/assisted dips

Did Deadlifts 1-1-1-1-1-1-1
I did 275-300(f)-275-275-275-275-275-275

I did Bench Press
5 sets of 5x135

5 minutes of rowing[/quote]

Strong work, Mark!