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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Stephen R. Lampl 01-26-2009 08:20 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;503150]Today, did CFWUx3 w/assisted pull-ups and dips

Then attempted "Barbara"
Made it two rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

My times
9:38 and 11:01

Squats were very slow because I still cannot do them with any rapidity without my injury hurting. Sit-ups are also hindered a little. Today was only the 2nd time I have attempted "Barbara". I only went 4 rounds the first time in March 2008, and the first 2 rounds were 2 minutes faster. I look forward to getting after this one again soon when I feel healthy. This is a real monster for me, and I must slay the beast.[/quote]

Hey Mark,

Great work on Barbara! She is definitely a beast and hard work at that! Best wishes on a quick recovery from your injury. You'll nail this one when you're a 100%!

Terry Dickman 01-26-2009 09:00 PM

Re: He's 51 and getting younger
 
[QUOTE=Stephen R. Lampl;501840]BTW, Nick (from your affiliate) is a strength (or at least, barbell) coach, correct? I think I need to pop down there for a couple of one -on -ones soon. Can't seem to dial in my form on some lifts and don't want to be the "anchor that keeps the boat stuck at the dock" during my cert....:rofl:.

Take care![/QUOTE]

I asked him tonight and he has his cert in Olympic Lifting. Plus his certificate is on the wall.

Diane Dennis 01-27-2009 05:31 AM

Re: Over 50 CrossFitters Sign In
 
Last Night - Rowing at Three Rivers Rowing Association

WU
5 min row on erg

[B]Erg Workout:[/B]

4 x 5 min row @20 SPM
Challenge: at same stroke rating, go further each round by increasing explosive leg drive

1 - 997m; average split 2:34.9
2 - 1028m; average split 2:28.8
3 - 1041m; average split 2.24.0
4 - 1059m; average split 2.23.6

My 2.23.6 was the best split of the night for the whole class. Most of the folks didn't seem to get the idea that even though you might feel tired, you should push HARDER each round. Beat my husband in every round - he's starting to get annoyed.

[B]Tank Workout:[/B]

More instruction and practice on feathering the oar
More instruction and practice on rowing together

Had a ball!

Terry Dickman 01-27-2009 09:43 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Diane Dennis;503559] Beat my husband in every round - he's starting to get annoyed.![/QUOTE]

That's awsome, way to go Diane!

Peter Nathan 01-27-2009 01:51 PM

Re: Over 50 CrossFitters Sign In
 
Hello all. I am 56, 5'7", 165lbs.,and have been crossfitting for 4 years. I recently opened GunxCrossFit in New Paltz, NY. My CFT is 801, and my best 30 muscle ups is 14:30. To all geezers: Keep up the good work!

Stephen R. Lampl 01-27-2009 06:26 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]TUESDAY 090127

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 96
[B]CFWU (modified) X 1:
[/B]Arm circles, shoulder dislocates and body circles, quad/hamstring stretches, calf stretches.

Wanted to try a departure from my "normal" stuff and do a long metcon. Got my wish with this one! It was actually fun!
[B]WOD: "the Kilo"
For Time:
100 Jumping Jacks
100 Jumping Pull-ups
100 Push Presses 45#
100 Ab Mat Sit-ups (bent knee, feet on floor - unanchored)
100 Squats
100 Mountain Climbers
100 Box Jumps (18" high platform)
100 Flutter Kicks (4 count - - 400 total)
100 Kb Swings - 1 pood (35# dumbbell)
100 Push-ups
1000 Jump Rope Singles.
--------------------------
Time = 1:31:49 as Rx'd.[/B][/I]

Stephen R. Lampl 01-27-2009 06:29 PM

Re: He's 51 and getting younger
 
[quote=Terry Dickman;503388]I asked him tonight and he has his cert in Olympic Lifting. Plus his certificate is on the wall.[/quote]

Thanks, Terry! I need to contact him and get some pointers.

Stephen R. Lampl 01-27-2009 06:32 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;503559]Last Night - Rowing at Three Rivers Rowing Association

WU
5 min row on erg

[B]Erg Workout:[/B]

4 x 5 min row @20 SPM
Challenge: at same stroke rating, go further each round by increasing explosive leg drive

1 - 997m; average split 2:34.9
2 - 1028m; average split 2:28.8
3 - 1041m; average split 2.24.0
4 - 1059m; average split 2.23.6

My 2.23.6 was the best split of the night for the whole class. Most of the folks didn't seem to get the idea that even though you might feel tired, you should push HARDER each round. Beat my husband in every round - he's starting to get annoyed.

[B]Tank Workout:[/B]

More instruction and practice on feathering the oar
More instruction and practice on rowing together

Had a ball![/quote]

Diane,

You are awesome! Loved the rowing erg workout you posted. Can't wait to try the constant-stroke rate leg drive drills.

Take care!

Stephen R. Lampl 01-27-2009 06:35 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Peter Nathan;504008]Hello all. I am 56, 5'7", 165lbs.,and have been CrossFitting for 4 years. I recently opened GunxCrossFit in New Paltz, NY. My CFT is 801, and my best 30 muscle ups is 14:30. To all geezers: Keep up the good work![/quote]

Hey Peter,

Great to hear from you. Sounds like you are doing awesome work! Obviously, you love CF........four years is a great commitment! Just over four months of CF myself....

Here's to stronger, fitter, faster geezers!! Get some!

Diane Dennis 01-27-2009 07:21 PM

Re: Over 50 CrossFitters Sign In
 
Stephen - The "Kilo"?!? - are you kidding me?!? Fantastic!! :notworth: Wow - you are getting better at this stuff every day. And I LOVE the new snow avatar!

[B]Today[/B]

Had an early morning meeting and had to miss my gym workout. Made up for it by doing my "Stadium to Stadium Steps" run at lunch. Proudly not a PR! It took me 30 minutes longer than normal because I dashed into the Sideline Store at Heinz Field and bought myself a really cool new Polamalu jersey to wear to the Super Bowl party on Sunday. Kind of weird running with a bag in my hand so I stuffed it down the front of my jacket and looked like I had put on about 15 pounds! But it made me run like I was a crazed Polynesian safety! I kept looking for the big interception on my way back to work, but to no avail! Oh well, I'll have to leave the big defensive play to my boys on Sunday! Woo hoo! Go Steelers!


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