CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   Over 50 Crossfitters Sign In (

Marianne Urbanski 06-03-2010 01:08 PM

Re: Over 50 Crossfitters Sign In
Thank you everyone for your birthday wishes and welcomes!! I did great on the "Boat Filthy Fifty".. I finished in 33 min and 1 sec!! Then after 2 min recovery I did 50 med ball cleans --just to add something else because I didn't have a way to do my least fav in the "real filthy fifty" --wall ball--at the dock!!

Now that I am officially a "member" of your group, I will have to tune in more often. I am really excited there are so many "fit and fifty" (and even higher!) people out there!

Deb, I do have to say that your Fran time ROCKS!! I hear what you are sayin' about the shoulder thing. We just don't heal like we used to. I have been really working lower body because my shoulders SCREAM at me when I try to go heavy overhead. It is still my goal this year to do a ring dip without a band and to get 100# over head!! :pepper: I wanted them both by my 50th, and although I got many other goals, I missed these.. movin' on... :kicking0:

Thanks again everyone for the support.. this group rocks!!:highfive:

Jeff Kilinski 06-03-2010 02:27 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;792070]That's a week 1 Wendler 5/3/1 workout[/QUOTE]

Interesting. I'll ask Mark where he gets his programing tips. Going to hit another today.

Bill Hoogsteden 06-03-2010 06:35 PM

Re: Over 50 Crossfitters Sign In

Pass throughs (10)
Pressing PVC pipe into the ground (4 sets)
Inch worms (3 pushups per)
Butt kickers
High Knee runs
Burpee broad jumps (Yay! Burpees!)


75 45# Power Cleans in 6:59!

Felt I could've gone to a little heavier weight, (50 or 55#). Next time!

Jeff Kilinski 06-04-2010 03:46 AM

Re: Over 50 Crossfitters Sign In
Two session last night since the kids were booked with activities

Oly Lift

Power snatch + 2 OHS, 3x 65, 75, 85
Clean Pull 3x 5, 95, 115, 115
Power clean + front squat + split jerk, 3x 1, 115, 115, 115

Hang Power clean, 5x, 3 135 all sets

A: 1 mile run 8:04
A1: Rest 4 min

B: AMRAP 5 min, One armed kettle ball snatch 35# 53
B1: rest 3 min

C: Max time, Hand stand push up, 1min 8 sec

John Jaeckel 06-04-2010 09:44 AM

Re: Over 50 Crossfitters Sign In
06.04.10: REST

Month 4, Week 1, Wendler 5/3/1, Dead Lift Day

Full body stretch

6x290 [B](F-7)[/B]

Suitcase DL (53 lb. k-bell)
(right arm) 11, 12, 11, 8, (left arm) 11, 11, 10, 10

Jim Cordes 06-04-2010 10:08 AM

Re: Over 50 Crossfitters Sign In
6/4 WOD

“The Single Parent”
While holding a medicine ball (20#/14#), please perform the following movements:
50 Overhead Lunges
50 Box Jumps
50 Med Ball Cleans
50 Med Ball V-Twists
50 Burpees

21:40 to 20" box. Very disappointed with my performance. Couldn't even do most of the box jumps, had to resort to stepping up and down the 20" box. I think I am overextending myself, at Crossfit and generally. I think next week will feature lots of rest.

The Claw

Terry Dickman 06-04-2010 10:13 AM

Re: Over 50 Crossfitters Sign In
Welcome [B]Mark and Marianne[/B].
Thanks for props [B]JJ, John, Steve[/B].
Nice Fran time [B]Deb[/B]!...its great when you feel good about a work out like that.

We had open gym last night and I did my work out the last hour, only guys there were all the trainers. Plus I got 1:1 time with my coach...Danny. Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert. Just a few changes to my OHS form and I added 15 lbs to my PR. I really felt I could have put more weight on but did not want to over do it, plus I still had a WOD ahead of me. My goal for OHS is to be doing my body weight (195lbs).

Overhead Squat 1-1-1-1-1

[B]135, 135, 145, 155, 160 PR[/B]

warmed up with 45lb bar (5x), 95lb (5x), 115 (3x). failed once at 135 when I unlocked slightly, got a little twinge in the left shoulder
3 key items that improved my lift;
1) 2x executive stretching by kelley starrett
2) narrower grip on the bar, about 3" from collars, was about 1.5" from collar
3) keeping wrist straight (not bent back)

Rest 5 min, then

For time:
-20 hang power snatch, 75 lbs
-20 burpees

Times [B]2:15, 2:42, 3:15, 3:12[/B] (one minute rest sure went fast)

Rest one minute, then repeat for a total of 4 cycles

Extra work: 2 x 20 GHD sit-ups

John Scott Rezendes 06-04-2010 05:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert.[/QUOTE]
[B]Terry[/B], Amen to that, brother. The few (very few) times that I have had a coach around, I hit PRs like it was my job. I told my wife that my only prerequisite for our next PCS was a post/town with a XFit affiliate.

Light, at-home workout that was really more like one of my standard WUs. Had to go fetch kids from camp.
Bar OHSx10/15/20
pass throughsx10/15/20
scapula pushupsx10/15/20
35# KB swingsx10/15/20
C2 1600m=7:05.9

John Burch 06-04-2010 06:23 PM

Re: Over 50 Crossfitters Sign In
I like your avatar Street, good luck in the finals!

WU X 2
20 GHD back extensions
20 GHD situps
20 pushup
10 pullup
20 lunge

4 sets of one rep each
snatch grip DL @ 185#
hang snatch @ 115#
snatch balance @ 115#
snatch balance @ 115#
power snatch @ 115#

7 rounds of 10
ring dips

m/55/178 CrossFitChesterton

Bill Hoogsteden 06-04-2010 07:25 PM

Re: Over 50 Crossfitters Sign In
[LEFT]Jim - How did you do those burpees the the medicine balls?

Pass throughs
press the PVC into the ground
Lunges (forward & backward)
Inch worms (only TWO pushups per this time!)
Butt Kickers
High knee lifts
Hip openers
Hip closers
Burpee (Yay! Burpees!) broad jumps


"Little" Helen:

21 1.5 kettle bell swings
12 green band assisted pullups


It had been several weeks since I did pull ups!


All times are GMT -7. The time now is 10:34 PM.

CrossFit is a registered trademark of CrossFit Inc.