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Diane Dennis 12-22-2008 04:11 PM

Re: Over 50 Crossfitters Sign In
Mark - TERRIFIC workout today. I don't think I would have even tried back squats after all of those burpees! You have definitely rebounded from being sick. Temp in the 20's in Texas today?!? - Brrrr - at least we expect to freeze to death in Pittsburgh. Thanks for the kind words on the avatar. I was recently told that a woman of my age should not wear a hemline above the knee. I was hoping my avatar might prove that assertion to be false.

[B]Results of Arctic Run:[/B]
Only made it for about 18 minutes. At about 14 minutes I felt like my contact lenses were freezing to my eyeballs (is that even possible?) so I ran at top speed back to the house. Did 4 sets of steps along the way but I'm not sure of total distance since I abruptly altered course at the end (I actually ran through somebody's yard to get back faster)

Going to the bodybuilder gym again tomorrow. Hoping for an improved experience.

Terry Dickman 12-22-2008 10:19 PM

Re: Over 50 Crossfitters Sign In
Finally got off my butt. Went to the local affiliate in Escalon. After a month of trying it on it my own, with good instruction I found all the little things I was doing incorrectly, what a difference. I felt ready to go home after the warm up. :D Well one thing for sure, I have a lot of room for improvement. I am definitely signing up. Looks like I will be the oldest member too :) Nick the owner is very knowledgeable, I really like the fact he is a PE teacher and obviously has his degree in physical education.

Our work out today was;
For time:
400m Run
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Lunge Steps
50 Sit-ups
50 Burpees
50 Sit-ups
400m Run

You can see my time on the wall. 31:28
Couldn't hack the 50 burpees. Did them in sets of 3 with a rest in between had to breath. I also need to practice jump rope, could only do one double under before the rope hit my feet.

Stephen R. Lampl 12-23-2008 01:03 AM

Re: Over 50 Crossfitters Sign In
[U][B]Monday, 12/22/08[/B][/U][B]:

[/B][I][B]Warm up:
Versa Climber - [/B]10:00 / 80 SPM / 12" approx. steps / HR to 130.
[B]CFWU X 2. [/B]Included shoulder pass throughs and 5 kipping pull-ups

[B]WOD: "Cindy"
AMRAP in 20:00 of:
5 pull-ups
10 push-ups
15 squats

[/B]Really felt the poor eating and lack of exercise over the last two weeks. Got 4 rounds in 4:02 before running out of steam, feeling ill, and stopping. HR to 164. YUK!

Recovery - - approx. ten minutes.

[B]Kipping pull-up work.
5 X 10 sets = 50 !! [COLOR=Red]PR by default!
[/COLOR][/B][COLOR=Red][COLOR=Black]Rested about 1 min between each set.[/COLOR][/COLOR][COLOR=Red]
[B][COLOR=Black]Spinning: [/COLOR][/B][COLOR=Black]10:00 / L3 / 120 RPM / dist ? / HR 117

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]Hey Diane, Glenda, Mark, and Terry,

Good to see everyone is at it and going strong. Been busy here with company and what. I hope to be at it full swing again soon. Today's WO definitely sucked. I should have been able to power all the way through "Cindy", but not with my poor nutrition and even worse WO schedule the past couple of weeks.......

Great jobs on the burpees and WODs. If I didn't say it earlier, welcome Glenda! Terry, hats off to you for going to an affiliate. I'm glad there's now one in Escalon also. Still hoping to get one off the ground up here in Sonora.......

Take care all and have a very Merry Christmas!

Diane Dennis 12-23-2008 10:54 AM

Re: Over 50 Crossfitters Sign In
Terry - Loved seeing your score on the board! I'm usually the oldest everywhere I go as well. I use it as motivation ("How many people younger than me can I beat today?")

Ran down the street to the CLBBG (10 degrees again)

3 rounds of 12 dumbell swings - 8#, 10#, 15#
40 sit ups
1 min plank

12 DL - 95#
11 DL - 110#
10 DL - 125#

1 min plank

6 clean and jerk - 55#
8 clean and jerk - 65#
10 clean and jerk - 55#

1 min plank

10# weighted split lunge jumps - 12 ea leg
squat jumps (no arm swing allowed) - 15
body weight split lunge jumps - 12 ea leg
squat jumps - 15

done continuously - no rest:
1 min plank
1 min mountain climbers
1 min plank
8 push ups
1 min sit ups

Told my new trainer that I wanted to jump up on something. We devised a makeshift box (dangerous?) and I got my jumping fix!

All in all, pretty pleased with the workout today. It lacked CF intensity, but I lifted and jumped so I'm happy.

Mark Ervi 12-23-2008 04:59 PM

Re: Over 50 Crossfitters Sign In
Great to see all the posts. Everyone is working hard.

Today I Did 1 round of CFWU
Did 87 Burpees (10, 10, 10, …., 7)
Only 13 more days of 100-day challenge

Did 5 rounds of run 800 meters, 30 dumbell swings w/35lb. dumbbell, 10 pull-ups, 20 assisted pull-ups for time.
My time: 1 hr. and 2 seconds

Terry Dickman 12-24-2008 12:26 PM

Re: Over 50 Crossfitters Sign In
Thanks for the encouragement everyone. Merry Christmas!
I hate looking at pictures of myself, but thought I would post them anyway. I need to loose about 20lbs (of fat). I weigh 220, I am guessing I am close to 30% BF (that's 66 lbs of fat!) according to my scale which measure BF electrically. Hope to make some progress towards this goal in the next 12 weeks. Had one poached egg and fresh carrot, beet, apple, and bell pepper juice for breakfast. Anybody doing a special diet? My plan is just to eat healthy and less quantity, that's a struggle this time of year. We were making fresh tamales at our friends house last night.

Crossfit Excel closed today so I did the Main WOD at home.
Warm Up 3 sets of;
10 Bar Dips
10 Back extension
5 Pull ups
10 Situps
Samson Stretch

Back Squat 5-5-5-5-5 reps


Mark Ervi 12-24-2008 05:15 PM

Re: Over 50 Crossfitters Sign In
Terry, you're strong. My PR for back squat is only 200. I have seen the pictures. You are not 66lbs. of fat. I think at 190 you would feel a significant difference in fitness. I was at 230 in January 2007, and I went to 210 just working out consistently for 9 months before I started Crossfit. In two months of Crossfit I lost 10lbs., and then I did the Zone diet with Crossfit for 1 month and lost another 10. I have not given my weight another thought since. I try to think in Zone principles when I am eating, but I am generally undisciplined about my eating, although I keep portions sizes reasonable. During this holiday season I have been eating every horrible carb you can think of, and I like wine, beer, and booze in moderation. But I keep working out, and my weight holds steady at 190. Of course the 100-day burpee challenge has probably helped me to keep my weight from creeping up.

Today I warmed up with two rounds of 15 squats, 15 sit-ups, 15 push-ups from the knees.

Did 88 Burpees

Ran 5k on the hills of Lampasas in 29: 53, and I mean it is one hill after another for 3.1 miles. Loved every minute of it.

It was a beautiful day here with temperatures in the 60's. I ran my 5k at a leisurely pace just enjoying the sweat in comfort. In 1955 the high here was 91 degrees. Can you imagine? 91 degrees on Christmas Eve. That's Texas.

I ate a bowl of oatmeal for breakfast at 6am.
At 9am I had 2 pancakes with regular syrup, 2 slices of bacon, and 2 sunny-side up eggs.
At noon I had a chopped barbecue sandwich.
I had banana at 4pm after my workout. At 5 pm I had two glasses of wine, several pieces of peanut brittle, some chex mix, and a chocolate truffle.
It's venison and grilled vegetables for dinner, and I will have a bowl of ice cream before I go to bed. You can see why I used to weigh 230. Have a great Christmas.

Diane Dennis 12-24-2008 07:23 PM

Re: Over 50 Crossfitters Sign In
Twas the night before Christmas and all through the house...

Winding down from a great day. Fitness-wise, I had a long run because it was 51 degrees!! It was raining but I didn't care. I ran for pleasure and haven't checked the distance on so I'm not sure - somewhere in the five mile range. Otherwise, I did one round of grocery shopping for time, and it was not a PR!

Terry - I have to say that you need to let the camera be your friend because there is NO WAY that you look like you are over 50! You look like a big, strong guy and I am impressed. Read all of Mark's posts and keep going to that affiliate!

Mark - I am absolutely loving your food intake today! You and I were on the same page at 5pm - I had two glasses of wine, some soy chips with salsa, several black olives and a chocolate truffle!!

Merry Christmas everyone!!

Danny McCabe 12-25-2008 09:12 AM

Re: Over 50 Crossfitters Sign In
Hey Gang. Merry Christmas to those of us over 50! Before color TV and all the things that followed.

I'm so glad I found this thread! I've been trying to start some type of Crossfit regimen but have found it kind of intimidating. I'm very lacking in the upper body strength dept. Such as NO pullups. None!

So where should I start? Any suggestions or help would be most appreciated. I do like to run but haven't done much of that lately either. Yester 2 miles on a treadmill at a blazing 12:00 min/mile pace. I need to lose 25-30 pounds. I once thought I was in shape but was I ever wrong! My goals would be something along the lines of the Marine Corps PFT test. Pullups, situps and a 3 mile run. Been a long time since I got out of the Corps but at least it's something to aim for. Eventually I'd like to run a few 5 mile or 10K races a year as a "recreational" runner.

It also seems that recovery time takes longer..sometimes a lot longer! This aging s**t isn't for the faint hearted.:censored: I'm 56, 6'0" 225. I'd like to be around 190. I'll always be a Clydesdale because of the type of frame I have. I'm stuck with that type of body. But I'm not complaining jsut explaining.
I did attend the elements Class at an affiliate but have not gone since because of the distance. I'm thinking of going every Saturday for a WOD when time isn't such a factor.

Soooo any advice, suggestions from my fit peers would be more than welcome either here or in a PM. Thanks again and hope Santa's good to all of you!:thanx:

Stephen R. Lampl 12-25-2008 01:59 PM

Re: Over 50 Crossfitters Sign In
[COLOR=Black][SIZE=2]Terry, awesome BS #s! Love the garage gym.....and great picture. I also wouldn't figure you for a 51 year old. Diane, great runs, especially with the cold weather. PS - - love the new avatar too! Mark, you are rockin on!!

Danny, hello and welcome to the boards! If you haven't yet, got to [/SIZE][/COLOR][/SIZE][/COLOR][URL=""][/URL] and while viewing the main page, click on the menu at the left side of your screen where it says, "Start Here." Then click on the links to "Start Here" which describes CF and also look at the link called "BrandX Scaled Workouts." The BrandX link is the one you'll want when you consider doing any workouts you believe (or know) to be above your capabilities. This particular site is so valuable, because it has you doing the same WOs as everyone else on a given day, just scaled back to a level at which you too can do them. It may not always work that way......I can't even consider doing muscle-ups or hand-stand push-ups, so there may be days when you "punt." One of the fun things about CF is that you can make up your own WOs.

You might also consider taking a look at the links for the "Exercises and Demos" and FAQs. The Exercises and Demos is particularly valuable because there are many videos in different formats which provide outstanding instructional detail for various exercises. The website has also taken care to ensure the form used by the "models" for these exercises is correct.

Feel free to post your thoughts, questions, comments, and concerns to anyone at any time on this forum. There are tons of people who have a wealth of info about all things CrossFit and then some, including nutrition, medicine and injuries (there are RNs, pharmacists, etc. who do CF). This forum is about sharing and dedication to a positive lifestyle.

Take care!

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