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

Mark Ervi 02-11-2009 09:23 PM

Re: Over 50 CrossFitters Sign In
 
Ran 5K today on the road in 26:38. Missed PR by 4 seconds.
Temps here were in high 60's. Just a gloriously fun run.

Terry Dickman 02-11-2009 10:23 PM

Re: Over 50 CrossFitters Sign In
 
Haven't posted in a while...but I have been watching :)

[B]WOD 2-6-09[/B]
Five rounds for time:
25 Kettlebell Swings (2 pood)
25 Abmat Sit-ups
25 Back Extensions
25 Knees to Elbows

My Time 40:38

[B]WOD 2-9-09[/B]
Complete as many rounds as possible in 20 minutes of:
200m Run
21 Sumo Deadlift High-pulls 95 lbs
15 Pull-ups

4 rounds+200m+4 SDHP

[B]WOD 2-10-09[/B]
Front Squat 5-5-5-5-5
95lbs, 115lbs, 125lbs, 135lbs, and 145lbs | Rx'd

[B]WOD 2-11-09[/B]
Deadlift 1-1-1-1-1-1-1
315lbs, 335lbs, 355lbs, 375lbs, 405lbs (PR), 395lbs, and 385lbs | Rx'd

Did max rep pull ups before walking out the door. Did 10, thats a PR...I could only do 1 pullup 1.5 months ago.

Stephen R. Lampl 02-11-2009 11:03 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;516787]Haven't posted in a while...but I have been watching :)

[B]WOD 2-6-09[/B]
Five rounds for time:
25 Kettlebell Swings (2 pood)
25 Abmat Sit-ups
25 Back Extensions
25 Knees to Elbows

My Time 40:38

[B]WOD 2-9-09[/B]
Complete as many rounds as possible in 20 minutes of:
200m Run
21 Sumo Deadlift High-pulls 95 lbs
15 Pull-ups

4 rounds+200m+4 SDHP

[B]WOD 2-10-09[/B]
Front Squat 5-5-5-5-5
95lbs, 115lbs, 125lbs, 135lbs, and 145lbs | Rx'd

[B]WOD 2-11-09[/B]
Deadlift 1-1-1-1-1-1-1
315lbs, 335lbs, 355lbs, 375lbs, 405lbs (PR), 395lbs, and 385lbs | Rx'd

Did max rep pull ups before walking out the door. Did 10, thats a PR...I could only do 1 pullup 1.5 months ago.[/quote]

Whoa Terry,

You are a BEAST! Congrats on the DL PR. 405 is amazing! So are the pull-ups. If you don't mind my asking, what did you do to progress so fast? I'm kinda stuck with mine....

Terry Dickman 02-12-2009 11:33 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;516799] If you don't mind my asking, what did you do to progress so fast? I'm kinda stuck with mine....[/QUOTE]


Hey Steve,
Thanks. I donít mind you asking at all. I havenít done anything in particular to focus on pull-ups. I just do them in the WODS as they come up. I am sure the 15 lbs weight I have dropped has helped. I try and do all the WODs with high intensity...all the time. I find this much easier at the affiliate, than at home. I was going to try the max pull up at home the day before but my bar sucks, its one of those doorway things.

Remember the Presidential Physical Fitness Award? Back in 1972 (eighth grade) me and my friends would compete back and forth all the time, I could remember we would get close to 50 in a row (dead hangs)Ö.those were the days :). Our pull up bar was polished just from all the use it got. If I remember correctly we all got an Award but the standards were pretty easy.

Itís mental thing for me. I remember the less time you spent at the full hang position the better off you were, I still think thatís true.

Stephen R. Lampl 02-13-2009 01:19 AM

Re: Over 50 CrossFitters Sign In
 
Terry,

Thank you for the information. Seems like each person has ideas which helped them along and I always like to look for ways to increase my abilities. I agree about the weight - - I've dropped about 20 pounds, but my progress seems a bit slow.

Also gotta agree with you on intensity. CF is what one makes of it. The harder we go at it, the better we get. I'm still learning to find that balance between intensity and pushing too much and getting injured. Wish I could just go full-bore all the time....
____________________________________________________________
[I][B]THURSDAY 090212

8" of new snow overnight....

Functional WOD - - Cleared about 400 - 500 cubic feet in about 20 minutes so I could get to training. This one had me working and breathing hard....

Training Class:
Warm-up:
Run 1 min @ 5.5 MPH, Walk 1 min @ 4.0 MPH, Squat 1 min - 35 squats.
Shoulder dislocates X 15, body circles 5 X 2.

Push Press training - rudiments w/ PVC.

WOD: AMRAP in 10 minutes:
10 X 14# Wall Ball shots
10 X 50# Push Presses
Total = 9 rounds + 9 wall ball shots
[/B]Note: I don't know how or why, but this short metcon darn near killed me.....simply WICKED!
[B]
Jump Rope Singles 3 X 100, 1 X 50 [/B](Right Achilles started to ache a bit - - didn't want to chance injury - - quit).
[B]DU Practice (gtg) = over approx. 20 min. period. [/B]Got numerous DUs one at a time (lost count, but estimate about 25 - 30), but couldn't chain 'em together today.....

[B]Tuck Jumps 3 X 10

Lat Pull Downs [/B](Paid strict attention to form, bar to chest).
[B]WU = 85# X 15
115# X 3
120# X 3
125# X 3
130# X 3 (form started to suffer)
125# X 3

[/B]Left the gym worn out but satisfied today - - press form and DU practice is coming along.....[/I]

Mark Ervi 02-14-2009 08:59 AM

Re: Over 50 CrossFitters Sign In
 
Did modified "Fran" w/70lb. thrusters yesterday.
My time: 10:55
Just did not have the juice on the thrusters. I had been under 10 mins. two previous times at this weight.

Mark Ervi 02-14-2009 06:14 PM

Re: Over 50 CrossFitters Sign In
 
Today Did CFWUx3 w/assisted dips and ran 6 mins. On treadmill

Did 7 rounds of SDLHP 10 reps w/60lbs. and 10 assisted dips
My time: 11:24

Bill Houghton 02-14-2009 08:36 PM

Re: Over 50 CrossFitters Sign In
 
Hello Folks,

Just checking in here. My name is Bill Houghton, I will be 52 in May, and I have been CrossFitting since Aug of 08. I did a post on the equipment page about using bands and rings to assist in the squat. [url]http://www.board.CrossFit.com/showthread.php?t=42854[/url] Until I started doing CF, I didn't know I couldn't squat. I don't know when my squat went away, but getting it back has been one of my strongest focuses. I am glad to report I have made progress. I did 370 full assisted squats today, broken sets of course. Just going down that far felt fantastic. The bands and using my rings overhead allowed the movement. I had been gaining depth over the last few months, by just working body weight, but the progress was slow and frustrating. I think having the bands and doing assisted will acceletate my progress on these. Then it is on to weighted squat work.

Sorry this is so long.

Bill

Terry Dickman 02-15-2009 12:26 PM

Re: Over 50 CrossFitters Sign In
 
Welcome Bill,
I read your other post....interesting. I just got the book Starting Strength 2nd edition yesterday. It covers all the basic barbell movements in depth, I would highly recommend it. If you have a chance to visit an affiliate I would definitely do that too. Our affiliate trainer is certified in Oly weight lifting. I have learned a ton from him. Back in the day I used to lift a lot but I am learning that most everything I did was incorrect or not really beneficial... like bench press, curls, or other isolated movements. I never used to do full depth squats, doing deep squats has really helped me with flexibility. I am sure if you keep at it your squats will improve but you might find expert advise will help you get there faster, or correct anything you may be doing wrong.

[B]WOD 2-13-09[/B]
For time:
45 Double-unders,
135 pound Squat clean, 45 reps,
45 Ring Dips,
45 Double-unders.

My Time 28:57 RX'd

[B]WOD 2-14-09[/B]
[U]Cindy[/U]
AMRAP in 20 minutes;
5 Pull-ups,
10 Push-ups,
15 Air Squats.

13 Rounds RX'd

Bill Houghton 02-15-2009 02:44 PM

Re: Over 50 CrossFitters Sign In
 
Thanks for the welcome Terry. Very impressive WOD's for the 13th and
14th. Squat cleans, double unders and ring dips - wow! :notworth: I hope that I can get there some day. From your posted numbers I'd say you didn't waste those early lifts. And you [I]are[/I] over 50 right? :)

We don't have an affiliate here but we do have a U.S. Olympic Education Center. For a few bucks per seminster it is possible to go train there but I don't feel that I am ready yet. I have been pretty driven to keep working on what I had learned at the level one cert and at the end of the month I'll be taking the Oly Lift Cert with Mike Brugener. I hope to push myself enough the next couple of weeks that I can participate in the training there as well as learn how to help others.


I'd like to open a facility here but I don't know how to bridge the gap yet between a passive care practice and combining it with CF. I plan to just keep working out, reading, attending certification seminars and in time I think my course will reveal itself. I have had the same type of practice (chiropractic) for 23 years and combining it with CF will take some work. I am excited at the prospect though, and have already seen an improvement in what I can do for my patients with the little I know so far.

Bill


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