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Mark Ervi 02-15-2009 08:34 PM

Re: Over 50 CrossFitters Sign In
Today did 30 C&J w/100lbs. for time.
My time: 17:01 (Did this same weight 4 minutes faster last time I did it. I have been eating crazy.)

Terry Dickman 02-16-2009 09:18 AM

Re: Over 50 CrossFitters Sign In
[B]WOD 2-16-09[/B]
21-15-9 reps for time:
Thrusters 95lbs

My Time 7:55 RX'd (PR)

Mark Ervi 02-16-2009 01:27 PM

Re: Over 50 CrossFitters Sign In
Go Terry! Congrats on the "FRAN" PR. Great time.

Mark Ervi 02-16-2009 01:37 PM

Re: Over 50 CrossFitters Sign In
Today I did CFWUx3 and 6 mins. treadmill run

5 sets of 10x45lbs.

Did Shoulder press

Did Back squats

Did power cleans

Did dumbell shoulder press

Did 15 KTE
Did 15 hanging vertical leg lifts

Ran 1 mile on treadmill

Did Deadlifts

Did 21 assisted dips

Obviously had fun horsing around the gym doing whatever.

Mark Ervi 02-18-2009 08:12 AM

Re: Over 50 CrossFitters Sign In
Did CFWUx3 w/6 min. treadmill run

Did Squat Cleans 1-1-1-1-1-1-1
I did 120-125-130-135-140(ties my PR)-130-145(f)-130

Terry Dickman 02-18-2009 12:18 PM

Re: Over 50 CrossFitters Sign In
Nice Job Mark!
I did the same WOD yesterday too…or I should say attempted.
My flexibility really sucks, I can’t get my wrist bent and elbows up enough to rack the bar correctly. I did a WOD last week where we did 45 squat cleans in a row, I could get 2-3 in a row with our trainer standing in front of me, so I worked through the 45 ok. But for some reason last night I could not do one with out bailing

When I tried this at home last night I could not get the bar racked on my shoulders, I was gun shy because I kept hitting my collar bone or clavicle with the bar..its really sore now.
Anyway I went in the house and read the whole chapter in SS on power cleans and how to learn to rack the weight properly. Hopefully with practice my flexibility will improve.

Any tips for another old guy? How is your flexibility for racking the bar?

Mark Ervi 02-19-2009 10:19 AM

Re: Over 50 CrossFitters Sign In
Terry, I do not have the greatest wrist flexibility either. I try to do some wrist bend stretches everyday when I warm up. I bail on the WODs some days when it involves fronts squats with multiple reps because my wrists cannot take it. I am sure my form would improve on full squat cleans if I had someone yelling at me to do them right.

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

Then Did Continuous pull-ups WOD, 1 in 1st minute, 2 in 2nd minute, etc.
I made it 9 full minutes completing 1-2-3-4-5-6-7-8-9.
This was a new PR for me.
In 10th minute I did not attempt a single pull-up.

Mark Ervi 02-19-2009 10:27 AM

Re: Over 50 CrossFitters Sign In
Just saw where Stephen Lampl did "Fran" as Rx'd
21 - 15 - 9 of
95# Thrusters
Time = 11:33. His First time as Rx'd.

Stephen, that is fantastic. Can't believe you did not post that here!
So I had to.

Keep working and you will make that under 10 minute goal.
I still feel like I am weeks away from trying Fran as Rx'd, but I definitely have that as a target goal for myself. Thanks for the inspiration.

Stephen R. Lampl 02-19-2009 05:03 PM

Re: Over 50 CrossFitters Sign In
[I][B]THURSDAY 090219

Training Class Session.
Warm-up: Gerbil Trainer (Treadmill) 4.0 - 4.5 MPH, 9:00 minutes.
Shoulder dislocates, body circles
Shuttle runs on BB court. approx. 7:00 minutes

Training: Press series.[/B] Review shoulder press and push press. Added the push jerk today. PVC X Rudiments for approx. 20:00.

[B]WOD: "Burping Fran" (class workout).
21 - 15 - 9 of:
Thrusters @ 60#
Jumping pull-ups
3 burpees between each set and after third set (total 3 X 3).
Time = 6:44.
[/B]Note: Got my first 21 thrusters inbroken![/I]

Stephen R. Lampl 02-19-2009 05:11 PM

Re: Over 50 CrossFitters Sign In
Gosh, guys! Have I missed out! We had company over during the long weekend and have been busy.......

Great work Mark and Terry! Terry, absolutely awesome Fran time! Mark, thanks for the props! Sorry I forgot to post yesterday. Lots on my plate, plus getting ready to go to my Level-1 cert in 8 days!


Haven't heard from you in a while. Hope all is well with you and yours. Let us know and keep up the great work!


There are a couple of PTs who are doing (or at least dabbling) in CF at the globo I attend. No affiliate near here unless you go to Terry's (an hour or so away). One PT in particular is a regular and swears by CF in both assisting him with modalities for his patients and for what it's done for him.

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