CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Andrew Tsao 05-11-2012 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.

Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead.

Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites.

Of course, at age 52 I realize this is a slower process. Thoughts?

(Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.)

Alden Hingle 05-11-2012 09:52 AM

Re: Over 50 Crossfitters Sign In
 
Andrew - Agree with Claw and Deb. Patience and continued good habits will do the job. Think about how long it took to get overweight. The weight loss won't take as long but it won't happen overnight.

5/11
Warmup: Row 500m; 100 single unders; high knees; butt kicks; 50# pulldowns, 35# shoulder press, 25# KB swings, PVC OH squats X 3 sets X 20 reps

Workout: Box squats (12" box)
45#, 65, 95 X 10 reps
135#, 155 X 5 reps

Cash out: double unders and pushups

Pat Quigley 05-11-2012 10:30 AM

Re: Over 50 Crossfitters Sign In
 
Snatch and OHS practice.

WOD: 1RFT
400m run
20 burpees, 2 min. rest
400m run
15 burpees, 1.5 min. rest.
400m run
10 burpees.
Scale rows instead of run: 12:24.

Bill Hoogsteden 05-11-2012 03:12 PM

Re: Over 50 Crossfitters Sign In
 
Wow! Everyone is really Kicking@$$!!

Andrew - Alden, Claw, & Deb have good thoughts on your weight loss. All I would add is just continue to do your WOD program & Paleo. I feel your pain about needing to scale down WODs. This is from the guy who's last Elizabeth was in the 29 min range (WAY TOO [B]LONG[/B] for that WOD!!) I've had WODs which I did horrible on, kept doing CrossFit, worked my goats, and suddenly I've made amazing gains! And I'm not the only one on the board who's had similar experiences!

Bottom line: Don't get discouraged!!

Been out of town most of this week & getting one of my sons his drivers license! :yikes:

Was only able to do push presses with the hotel Dumb Bell set (50# DB max) & a modified round of Barbara (Burpees (Yay! Burpees!!) instead of Pull Ups.)

[B]WU:[/B]
400m run
3 rounds:
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups

[B]WOD:[/B]
Thruster 3-3-3-3-3-3-3
95#, 125#, 145# (PR!), 155# (PR!), 145#, 125#, 125#

[I]Cleaned these from the floor, which was the limiting factor for me. Two years ago, I couldn't do 145. This time 155# was easier than I thought it would be. I could've gone heavier, but I'd be going into 1 rep max territory.[/I]

[B]AfterWOD:[/B]
Partner WOD:
10 Min AMRAP:
1st Partner does 30 sec 20#Wall Ball Shots then 30 sec 24" Box Jumps.

[I]Five rounds were tough last one was the worse. At least I was able to do 9 to 15ish WBS in a row. Box Jumps where tough & I almost missed more than I had liked.[/I]

Andrew Tsao 05-11-2012 08:04 PM

Re: Over 50 Crossfitters Sign In
 
Today:

Crossfit Games WOD 2

2000 meter row = 10:02

50 Pistols (Green Band sub)

30 HPC @ 75#

Total time = 17:19

Crossfit Amped, Bellevue, Washington

Finished strong. More weight next time...

Deb Weber 05-12-2012 04:10 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Andrew Tsao;1060127]Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.

Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead.

Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites.

Of course, at age 52 I realize this is a slower process. Thoughts?

(Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.)[/QUOTE]
Its correct its just, the diet isnt magic. crossfit kinda is. changing what your body uses for fuel isnt going to change the rate of weight loss imho. "paleo" is great if you were an unhealthy eater. Doing cf, getting stronger, losing 20# WILL help your pullups; eating100% paleo alone, what do you think? the weightloss would still make pullups easier but if youre not training youd have less strength wouldnt you? You might not have a pullup.
What I realized was cf made me stronger and stronger, (measurable results) the only way to measure paleo results would be to stay at the same state in my training. My diet was great when I started. Theres many ways to eat and get results. If body comp (cut and a little jacked) is what youre after cf+paleo can get you there. I do better w rice, potatoes et al
I did strict paleo but added those back in to gain weight and strength...still made gains, so concluded its crossfit and my boxes programming the main thing.

Andrew Tsao 05-12-2012 02:23 PM

Re: Over 50 Crossfitters Sign In
 
Unreal.

Out of nowhere, I achieved my first RX'd WOD today.

400 meter run

60 Hollow Rocks

400 meter run

60 Ring Rows

80 Wall Ball 16#

100 Sit ups.

400 meter run

Time= 20:17

Dizzy afterwards, but after a meal and lots of water, feeling fine. Second day in a row of WOD's. Well earned rest tomorrow.

Things are starting to look up.

Bill Hoogsteden 05-12-2012 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Andrew - KICK@$$!!! :pepper:

Jim Cordes 05-13-2012 03:59 PM

Re: Over 50 Crossfitters Sign In
 
5/12 Workout

Ran the Santa Ynez Wine Country Half Marathon yesterday in 1:57:52, which was about three minutes faster than my last half marathon in February. What is particularly cool is that I did zero distance running training whatsoever in preparation. All I did was four WOD's per week at Crossfit Pacific Coast. (That, and I managed to avoid getting hammered the night before on pinot noir at the Hitching Post Restaurant in Buellton, of Sideways movie fame.)

Claw

Alden Hingle 05-14-2012 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Pat – Nice job on the workout. Burpees (Yay!) are yet another of my goats.

Bill H – Way to go on the thrusters! Those weights/ reps are really something, given they were cleaned from the floor.

Andrew – Congrats on the Rxd workout. Listen to your body since you are ramping up the intensity quickly. You don’t want to hurt yourself and slow the progress.

Claw – Good job on the half marathon. Definite proof that cross-training prepares us for life. Glad you resisted the pinot noir trap. That is always a tough one for me. Why are things that are bad for you in excess so tasty?

5/14/12

Warmup: RC warmup; t-spine mobility; row 500m; Abmat sit-ups; air squats
3 rounds of:
55# pulldowns X 20 reps, 40# shoulder press X20, PVC OH squats X 20

Workout: Deadlifts
95#, 135, 185, 185, 185 X 5 reps

Cashout: t-spine mobility; double under practice

Jim Cordes 05-14-2012 03:22 PM

Re: Over 50 Crossfitters Sign In
 
5/14 WOD

4 Rounds for Time
10 Deadlifts (225#/135#)
50 Double Unders

11:03.
The deadlifts absolutely ruined the double unders. Unable to string together more than 7 or 8 double unders at a time.l

Claw

John Burch 05-14-2012 06:12 PM

Re: Over 50 Crossfitters Sign In
 
Claw that is an amazing performance running the Marathon and not having trained for it, Great Job

Andrew stay with it you will see huge results

5/10
box squat blue bands @ 185 2x12

WOD 20:00 AMRAP
10 O/H lunge @ 75
10 jumping air squat
10 ring row
200 run
rounds :shrug:
5/11
strenght only 9x3 Bench @ 185
5/12
100m
80m
60m
40m
20m
10m at a time
sprint
broad jump
Bear crawl
I did this workout in the morning and afternoon b/c I lost track of my rounds counting by myself in the morning, did a little better in the afternoon finishing the 60m broad and a 10m bear crawl wit a 12:00 cap on the WOD
I think Bear crawls are as bad as Burpees YAY BURPEES !
5/13
Back Squat 6 @ 135 3@ 185 1@225 245 275 F @ 295
DL feet on 45# Bumper 2 @135 5x2@225 3x2@275

WOD 15:00 EMOM
2 DL
2 H/C
2 Thrusters
3 Burpees
started with 115 and moved to 125 on the 7th round
m/57/180

Andrew Tsao 05-14-2012 08:21 PM

Re: Over 50 Crossfitters Sign In
 
WOD

3 rep max front squat x 4 sets @ 115#

3 rep max push press x 4 sets @ 105#

1.5 Mile Run = 14:30

30 Hanging Knee Ups

But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat?

Cliff Miller 05-14-2012 09:08 PM

Re: Over 50 Crossfitters Sign In
 
great work once again everyone.

andrew not sure how much of drinker you are but i saw a huge loss of my belly and just a leaning out in general when i quit drinking for 90 days and ate as clean as possible. this was after 26 months of xfitting. just my .02 cents. plus i felt great. (i am almost 51, 5'11", 225lbs)

this weekend helped organize a mountain bike race for 200, barbequed 110 lbs of pork butt for pulled pork a fellow xfit gym members surprise 40th bday.

then tonite

5 rounds

400 m run
50 air squats

20:34

Pat Quigley 05-14-2012 09:56 PM

Re: Over 50 Crossfitters Sign In
 
1rep max back squat: 405

EMOM
5 pull ups
10 push ups
15 squats
8 rounds

10 back rolls.

Bill Houghton 05-15-2012 05:05 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1060991]1rep max back squat: 405

EMOM
5 pull ups
10 push ups
15 squats
8 rounds

10 back rolls.[/QUOTE]

Congratulations on the back squat Pat. 405!!! (M,67,6'1",243.)

Bill Houghton 05-15-2012 05:35 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Andrew Tsao;1060968]WOD

3 rep max front squat x 4 sets @ 115#

3 rep max push press x 4 sets @ 105#

1.5 Mile Run = 14:30

30 Hanging Knee Ups

But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat?[/QUOTE]

Hello Andrew, Robb Wolff, Dr. Barry Sears (Zone), Dr. James Chestnut (wellness chiropractor) and others, all supply convincing evidence that belly fat in men is an insulin resistance issue. Robb went even further and said if sleep is disrupted 3 nights in row, blood work will look diabetic - resulting in insulin imbalance and belly fat in men (common in shift workers, law enforcement, etc..) Insulin resistance takes time to change. Robb gave an example of an obese female who came into their gym with a long history of habituating her insulin response (high carb/junk food diet). It took 3 YEARS of clean diet and crossfit before her metabolism shifted enough for her fat to finally start coming off. The good news is, insulin resistance can be improved by vigorous exercise and weight lifting. Hang in there, it will come (voice of experience 335 lbs. -> 260 lbs. and still working it)

Jim Cordes 05-15-2012 10:04 AM

Re: Over 50 Crossfitters Sign In
 
5/15 WOD

1 Round for Time
20 Overhead Squats (95#/65#)
20 Pullups
200 M Run
15 Overhead Squats (95#/65#)
15 Pullups
200 M Run
10 Overhead Squats (95#/65#)
10 Pullups
200 M Run

9:01.
Pleased with the results and the OHS's. First set 15 then 5, second set also broken up but third set straight through. The A-Team was in the house at 6 am so I was really pushing! Link this this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7203105518/[/url]

Two well programmed WOD's in a row by Christina.

Claw

Alden Hingle 05-15-2012 10:42 AM

Re: Over 50 Crossfitters Sign In
 
5/15

Warmup: 50 single unders; row 500m; plate halos; back extensions, abmat sit-ups, pushups X 2 sets X10 reps

Workout: (BrandX puppies scaling)
Run 400 m
28 DB swings (20#)
28 pulldowns (65#)
28 DB C&J (20#)
28 pulldowns (65#)
run 400m
9:38

Cash out: Clean and jerk 45, 65, 85# X 5
Front squats 45, 45# X5

Can't tell you how good it felt to do an advertised WOD, even though it was heavily scaled. The challenge will be staying patient so as not to re-injure the shoulder while regaining the strength.

Bill Hoogsteden 05-15-2012 04:47 PM

Re: Over 50 Crossfitters Sign In
 
Great work Guys!!

Claw - Nice job on the Marathon. You're not the only CrossFitter who's mentioned doing a Marathon with little more than CrossFit (and maybe CrossFit Endurance) training & Crushing it!!

Alden - Hope your shoulders are good!

1st WOD after a party weekend: Fare well party for my son starting Army Basic & 29th Wedding Anniversary!!

[B]WU:[/B]
Partners:
A does Air Squats while B does Plank Walks (~80ft)
then everyone does Samson Stretch walks (~40ft)
10 In and outs
10 Scap pulls
Samson Stretch walks (~40ft)

2 rounds:
10 single leg "straight leg" Dead Lifts (1 Pood KB) on each leg on top of a box.[I] A challenge for balancing & was one of the last things I tried in PT for a pulled Hamstring. (couldn't even do .5 Pood!)[/I]

[B]WOD:[/B]
5 Rounds for time of:
12 Toes-to-bar
200m Row
12 Med Ball Cleans (20# Men / 14# Women)

21:56

[I]Tougher WOD than it seemed. Med Ball cleans were tough due to form. Spent more time on form. Rows were the "rest". One of the slower times, but I did better than those who didn't show up at all!! :D[/I]

BTW, Our Regionals Team, The Afterburners, placed 11th in the East Central Regionals. We Crushed the competition in event 4! Pretty Cool!

Deb Weber 05-16-2012 06:58 AM

Re: Over 50 Crossfitters Sign In
 
@Cliff - you were right. I used the tub the other nite - hot mineral soak. Heaven!!

Pat Quigley 05-16-2012 08:26 AM

Re: Over 50 Crossfitters Sign In
 
William contests on the team placement.

Don Non (?)
3 rft
800m run w. 60 # sandbag
3 rope ascents or 4:1 ascent on rope from floor to standing
12 thrusters w.135#
43:15 rx.

Alden Hingle 05-16-2012 10:41 AM

Re: Over 50 Crossfitters Sign In
 
Bill H - Thanks on the shoulders. They seem to be holding together. I'm looking forward to a rest day tomorrow and then a 5K run at work on Friday to give them 2 days off.

5/16
Warmup: t-spine mobility; RC warmup; wall squats; bar holds; high knees; butt kicks; row 600m

Workout: Max rounds in 3 minutes
45# power clean
6 pushups
9 squats
rest 1 min and repeat for 5 cycles
3/3/2/1/2

Pushups were the limiting factor. Have done very few pushups since November so focused hard on form and monitoring how the shoulder felt. Also trying to improve my squat form so they were a bit slower than normal as I concentrated on good form.

Jim Cordes 05-16-2012 02:25 PM

Re: Over 50 Crossfitters Sign In
 
Thought I would comment on the "running a half marathon with no extra training" theme. One thing I forgot is that I work at a stand up desk, so I spend 8-10 hours a day on my feet working. That must have played some role in my performance, and I think it certainly helped with my recovery. I spent the afternoon of the run napping, icing my sore knee, and eating a ton of food. I then slept 11 hours that night, and was basically good to go the following day.

Claw

Bill Hoogsteden 05-16-2012 03:34 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
250m row
2 rounds:
15 Air Squats
10 Push Ups
5 AbMat Sit Ups

[B]WOD:[/B]
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

17:14

[I]Fran with "Spice"! Fran with something to suck the wind out of you before starting the Thrusters!! Timed running has become a goat. I was so out of breath before doing the thrusters was brutal!! Did the 1st round in subsets of 3. the other rounds I was able to in do subsets of 5 or 4 because I didn't want to clean more than I had to! Since my last Fran time was under 12 minutes, I don't feel to bad about it.[/I]

Alden Hingle 05-16-2012 07:11 PM

Re: Over 50 Crossfitters Sign In
 
Claw - I switched over to a standing desk about two months ago after reading Steven Low's article about "Sitting, Shoes and Lower Body Dysfunction." I don't know how standing at work affects my recovery but I have noticed I sleep better since the switch. And I get lots of visitors to my office since folks at work are curious about why I switched. The funniest part is the "Embrace Your Health" program at my company just did a company-wide lunchtime presentation about the benefits of standing at work so more folks are asking questions. I've gone from being an eccentric to being a trendsetter. :rofl:

Cliff Miller 05-16-2012 08:09 PM

Re: Over 50 Crossfitters Sign In
 
last nite

one of the the games wods but modified for "gimps" ;)

10 45lb dbell floor to overheads walk it ahead 10 yards 40 m. sprint x 4

3:52 was mad at my self as i woosed out and went to light on the dbell

tonite another games wod modified for "gimps" again in pairs

75 back squat 135lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers
75 front squat 85 lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers
75 zerker squats 65lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers

22:34 i think my partner and i were pretty evenly split on reps for the workout. was definatly a grinder and was glad when it was over.

Jim Cordes 05-17-2012 11:00 AM

Re: Over 50 Crossfitters Sign In
 
5/17 WOD

AMRAP 7 Min:
6 Squat Cleans (135#/95#)
12 Abmat Situps
3 rounds plus 6 squat cleans plus 2 Abmat situps

3 Min Rest
AMRAP 6 Min:
6 Shoulder to Overhead (135#/95#)
12 knees to elbow
3 rounds plus 6 shoulders to overhead plus 1 knees to elbows.

135# squat cleans got heavy quickly, just like 135# shoulders to overheads. The Abmat situps were a pleasant rest, but the knees to elbows got tough much quicker than I thought they would. Squat cleans went up one at a time with a couple breaths in between them from the very start. (Remarkable how much easier they were when I managed triple extension.) All Abmat situps went straight through. 135# shoulders to overhead went straight through on first set only, then broken up into 2 sets of 3. I was never able to string 12 knees to elbows together, the sets started at 6 and devolved to 3’s.

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7216538006/[/url]

Claw

Bill Hoogsteden 05-17-2012 04:10 PM

Re: Over 50 Crossfitters Sign In
 
Claw, Alden, Sounds like something I think I should try, especially with my DVT!

Cliff, Nice job on those regionals WODs!!

[B]WU:[/B]
300m row
3 rounds:
10 Air Squats
10 AbMat Sit ups
6 Spidermans

[B]WOD:[/B]

400m of Lunges for time
Count the total number of steps taken

14:54
314

[I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I]

Alden Hingle 05-18-2012 03:07 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1061824]Claw, Alden, Sounds like something I think I should try, especially with my DVT!

[I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I][/QUOTE]

Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse.

5/18

Warmup: Row 700m; RC warm-up; Abmat sit-ups and back extensions X 2 sets X 15 reps; ring rows X 3 X 10; bench press 45, 65, 85, 95 X 10 reps; pulldowns 55, 65, 75, 86 X 10 reps; shoulder press 45, 55, 65, 75 X 10 reps

Workout: 5K run :run:
26:16

Cashout: stretching and wobble board

The 5K was company-sponsored and part of the Embrace Your Health program. I think the course was a bit long; my time was about 3-4 minutes over my last couple of 5k runs.

But the best part... (drum roll please)... I won the 5K. Oldest guy out there and I beat the number two runner by 1:30. :pepper:

Jim Cordes 05-18-2012 04:17 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Alden Hingle;1062109]Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse. [/QUOTE]

Ikea desk with legs fully extended and then up on two small concrete bricks to bring the desk to the correct height for me. I stand on a rubber mat. I have a tall stool to sit on periodically.

Claw

John Burch 05-18-2012 05:47 PM

Re: Over 50 Crossfitters Sign In
 
Pat great back Squat 405
5/14 Tabatas 1:00 each
air squat
pushup
situp
burpee
rest 6:00
5 rounds
run 200m
11 kB swings
5 CTB pullup
11:00
Post run the Dunes Indiana state park 5.88 miles
5/17
10:00 AMRAP
10 front squat @ 100
10 pullup
10 pushup
5 rounds 10 front squat
Post rub Dunes 8.2 miles

5/18
box squat 10x2 @ 185 w/ blue bands from floor
WOD 10-1 1-10 squat clean @ 75 pushup

m/57/180

Cliff Miller 05-19-2012 09:26 AM

Re: Over 50 Crossfitters Sign In
 
great week everybody.

yesterday mechanics on dead lift and good mornings

thought we were going to be in trouble today after the gym being closed thursday and an easy day yesterday only to find today

max ring dips (i did banded k.b.'s on bamboo pole) then

5 rep max bench 180 lbs (which is where i was 2 years ago pre surgery)

then bent rows 5 x 10 35 lbs

i think we are in for a long week next week considering the last couple of days

Pat Quigley 05-19-2012 12:34 PM

Re: Over 50 Crossfitters Sign In
 
Thanks John.

7X2 push press: 135............225.

5rft
135 power clean 10 R
20 # wall ball 15 R
12:30.

Next time, I will set my goal for body weight PP.

Alden Hingle 05-19-2012 04:35 PM

Re: Over 50 Crossfitters Sign In
 
5/19

Warmup: 6 mile bike ride; row 800m; single unders; wall squats X2X10; 25# KB swingsX10; 35# KB swings X10

Workout: deadlifts
95, 135, 185, 205, 225 X 5 reps
155 X 3 sets X 10 reps

Cashout: wobble board; snatch practice; front and side planks

Jim Cordes 05-20-2012 01:44 PM

Re: Over 50 Crossfitters Sign In
 
5/19 Workout

SB Training’s 4th Annual Crazy Fit Challenge

4 rounds for time:
Trail running loop of about one mile with obstacles at Eling’s Park. (See the baseball icon here: [url]http://tinyurl.com/7pzjr5h[/url] (WFS) We progressed generally in a clockwise circle on the map.) Start at playground, run to top of park road, then do about 20 meters of crab walk and about 10 meters of mud crawl under logs. Long trail run to crest, then six tire flips, pallet drag in a loop, step in and out of tires, climb over 8 foot wall. Then long downhill trail run back to park road and pick up a motorcycle tire and run it down to playground and back up to pick up place to drop off then continue running to top of park road, crab walk, mud crawl etc. At end of 4th round drop off motorcycle tire at playground then jump into ice tub and retrieve golf ball, run onto slip and slide, and turn in golf ball to end.

About 1:09.

Runners could elect to run 1, 2, 3, or 4 loops. Chose the wrench and went for the full 4 loops. All well until I forgot to turn in my golf ball, so my “official” time was 1:18 but I griped and moaned and hopefully got an adjusted time. I finished just behind Ted Bruckner of Crossfit Goodland who vouched for me. Ted and I were the only two Crossfitters there as far as I knew, and we're both Masters.

Claw

John Burch 05-20-2012 04:12 PM

Re: Over 50 Crossfitters Sign In
 
Claw Crazy fit challenge sounds like alot of fun

5/19 evening run Indiana Dunes State Park trail #9 the ridge 4.88 miles

5/20
5x2 mile Schwinn Airdyne
5x500m Row slowest 214 fastest was the last @ 204

m/57/180

Bill Houghton 05-20-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
 
My 55th birthday today so:

Filthy 55
55 Box Jumps, 12 inch box
55 Jumping pull-ups
55 Kettlebell swings, 70 lbs
55 Walking Lunges
55 K2E, on back on floor
55 Push press, 45 pounds
55 Back extensions
55 Wall ball shots, 20 pound ball
55 Burpees
110 Single unders

43:04

I thought the lunges would be hard, they went pretty well. The back extensions, push-presses and K2E (on back on floor curling up K2E) were a lot tougher than I thought they should be. And of course the Burpees took forever and sucked! LOL.

Jim Cordes 05-21-2012 10:12 AM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Bill H!

5/21 WOD

“Jackie”
1000m Row
50 Thrusters (45#)
30 Pullups

9:10.
This is a PR, but I didn't feel like I was on my A-game this morning. Didn't squat to full depth on all thrusters. :( Think it's about time for a rest week. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7242633402/[/url] Marcela absolutely crushed this one, and A.M. Wood toughed it out Rx'd with great ROM on every single rep.

Claw

Bill Hoogsteden 05-21-2012 04:19 PM

Re: Over 50 Crossfitters Sign In
 
Claw, Alden - Thanks for the suggestions. The computer I have at home is on a bar table & sometimes I stand while working on it - but not that often!! :D
I'll try more standing!

The "Other" Bill H - Happy Birthday!! Filthy 55 - that's the way to roll!! :D

[B]WU:[/B]
400m run
~40 ft:
Walking Lunges
Sumo Squats
Inch Worms (2 Push Ups)
Spidermans
Hip Closers
Hip Openners
High knees
Butt Kickers

Mobility Stuff

[B]WOD:[/B]

2-2-2-2-2-2-2-2-2-2 rep Back Squat

135#-185#-215#-225#-255#-265#(f, One done VERY sloppy!)-225#-135#-135#-135#
[I]The 185# felt heavier than the 225#. Weird![/I]

[B]AfterWOD:[/B]
12 min AMRAP:
3 Wall Walks,
200ish m run,
10 Sandbag Push Presses

3 rounds + 3 wall walks + started on the run


All times are GMT -7. The time now is 11:48 AM.


CrossFit is a registered trademark of CrossFit Inc.