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Stephen R. Lampl 12-05-2008 10:53 PM

Re: Over 50 Crossfitters Sign In
[quote=Diane Dennis;462954]Happy birthday Stephen! Loved the Crazy 58's!

Catching up on posting once again:

[B]Saturday, Nov 29:[/B]
99 burpees
Ran the 444 (6 sprints up 74 steps) with 50 squats before each sprint up

[B]Sunday, Nov 30:[/B]
*****100 burpees***** Done with challenge!!
No additional workout - had fun with my husband all day

[B]Monday, Dec 1:[/B]
Walking lunges across 7th Street Bridge (approx 400m) - about 23 mins (watch is only marked on the quarter-hour so my time isn't exact)
Hobbled back across the bridge to work

[B]Tuesday, Dec 2:[/B]
Legs so sore I could barely walk :crutch00:. I couldn't even sit comfortably. Considered doing tabata push-ups but did nothing instead

[B]Wednesday, Dec 3:[/B]
Alternate 5K/steps route along the river - approx 34 mins

[B]Thursday, Dec 4:[/B]
1/2 mile run to gym

4 rounds:
10 hanging squat clean and press - 65#
10 dumbell shoulder press #20

4 rounds:
10 deadlifts - 95#
10 squat jumps with 20# dumbells in each hand (this was easy - trainer said I'm using 30# each hand next time)

AMRAP in 10 minutes (6 rounds):
5 jumping pull-ups
10 pushups
elbow plank on ball - 5 leg lifts each leg

Rest Day[/quote]


Boy have you been busy! Fantastic work! You go, Girl!! Thanks for the B-day wishes and on the Crazy 58s. T'was fun.....

[quote=Mark Ervi;463480]Diane-
You are working very hard. Hope it feels good.

I did CFWUx3 w/assisted pull-ups and dips, and 69 Burpees

I did For time:
100 squats
4 pull-ups
4 assisted dips
80 squats
8 pull-ups
8 assisted dips
60 squats
12 pull-ups
12 assisted dips
40 squats
16 pull-ups
16 assisted dips
20 squats
20 assisted pull-ups this round
20 assisted dips
My time: 32:26[/quote]

Great WO, MArk!! That one is a killer! Trying to figure out how to scale it so I can do it!

Diane Dennis 12-06-2008 06:07 AM

Re: Over 50 Crossfitters Sign In
Mark - I agree with Stephen - what a great workout! I might give it a whirl on Monday and see if I can manage it. I will be doing jumping pull-ups, of course.

Had planned a run this morning but it is 16 degrees. Am postponing all outdoor activity until it goes above 20!

It feels odd not doing any burpees. I don't miss them because I hated them, but I miss having that "default" workout that I could do in the house at any time. Any suggestions, folks?

Mark Ervi 12-06-2008 09:34 AM

Re: Over 50 Crossfitters Sign In
Rest Day
w/2 rounds of 15 squats, 15 sit-ups, and 15 push-ups from the knees to warm-up for….
…..70 Burpees (10,10,…..,10) w/30 sec. rest between the sets of 10
Only 30 days to go on Burpee Challenge.

Good luck with your indoor workout. I can't come up with any ideas except burpees, burpees, and more burpees. I am burpified!

Diane Dennis 12-08-2008 11:04 AM

Re: Over 50 Crossfitters Sign In
Never did go outside (way too cold, windy, snowy and slippery). Lunged around the house with some 10# dumbells, ran up and down the steps until my husband couldn't stand it anymore, did plank to see how long I could hold it - got bored after 3 1/2 minutes and stopped.

Freezing cold and crappy outside. Intended to do a 5K-ish run but the streets were too treacherous. Found a clear stretch and sprinted back and forth about twenty times. Good to get some fresh air at least. Back inside did plank for another 3 1/2 minutes.

Ran 1/2 mile to gym

10 rounds for time of:
10 squats
10 squat jumps (unweighted)
10 jumping pull-ups
10 push-ups
10 sit-ups
28 mins

400m sprint around track

1/2 mile run to work

Wanted to try Mark's squat-pullup-dip WOD but was intimidated by the 20 PUs at the end. Maybe Wednesday or Friday (trainer WOD Tuesday and Thursday)

Stephen R. Lampl 12-08-2008 04:14 PM

Re: Over 50 Crossfitters Sign In
[quote=Mark Ervi;463668]Rest Day
w/2 rounds of 15 squats, 15 sit-ups, and 15 push-ups from the knees to warm-up for….
…..70 Burpees (10,10,…..,10) w/30 sec. rest between the sets of 10
Only 30 days to go on Burpee Challenge.

Nice Rest Day WO! To burpee or not to burpee.....that is the question. Gotta get with the program and start doing them. I HATE them.......haven't done 'em yet in 13 weeks! :rofl:

Take care, Mark!

Stephen R. Lampl 12-08-2008 04:15 PM

Re: Over 50 Crossfitters Sign In
Great work, Diane! That's a fast time for ten rounds of all that stuff!!

Diane Dennis 12-08-2008 06:04 PM

Re: Over 50 Crossfitters Sign In
Stephen -

You cannot possibly [B]hate[/B] burpees more than I do, yet I made it through the hundred-day burpee challenge (I had a 2-week interruption after I made it to the low-90's, but took the challenge up again and finished - so technically it was the "100-day burpee challenge in 116 days"). The best part about it is that you start with just ONE! Then TWO. That means that it's really not too bad until you've gone so many days that you're definitely committed! And you can break them up throughout the day. The hard part is if you get behind and have to make some up. Of course, that's motivation for never getting behind. Look at Mark's posts - he banked EXTRA burpees in anticipation of not being able to do his quota the next day (Way to go Mark - I NEVER did that throughout the entire challenge).

[B]Diane's Reasons to Complete the 100-Day Burpee Challenge:[/B][LIST][*]Increases your ability to do burpees![*]Builds stamina for other jumping moves (ie. jumping squats, jumping lunges)[*]HELPS your push-ups![*]Let's you know where you stand with mental toughness - there are points where you think you might go crazy if you have to do another burpee, but then you do them anyway[*]You can show off your fitness to friends and colleagues - Mention the challenge to them and then do ten or twelve as a demonstration! It's a good way to burn off a few reps toward your total for the day - but not so good if you're wearing a skirt to work (probably not a problem for you, Stephen or you, Mark!)[*]Lets you practice new cuss words that you've never said before[/LIST]So go for the burpees, Stephen! I'll root you on the whole way.

Stephen R. Lampl 12-09-2008 12:30 AM

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

Jump Rope Singles: [/I][/B][I]2 pound rope, 50 reps X 30 sec X 4 = 200
(Tried for some doubles with a regular rope. No dice today).
[B]CFWU: X 2...[/B].wo specificShoulder pass throughs w/ PVC
Cleans 45# bar X 10
Air Squats x 10
Cleans 45# X10
Pull-ups 3, 4 (chins), 3.

C&J practice lifts w/30# and 45# bars. Approx 10 of each.

[B]WOD: Clean and Jerk
1, 1, 1, 1, 1, 1, 1. Post Loads

WU: 45# X 5
65#, 85#, 95#, [COLOR=Red]115# - PR!![/COLOR], 125 X F (8 ), 95#, [COLOR=Red]115#[/COLOR].[/B]
Felt good about these prior was 95# (10/02/08). Almost had 125 on 8th attempt, but tweaked R/shoulder a bit.

[B]Kipping Practice:
[/B]Didn't think I was getting anywhere, but another CFer thought I got four good kips.......Could have been higher tho - - chin didn't quite reach the bar. So, [COLOR=Red][B]YES!!! Woo Hoo! [/B][COLOR=Blue]SORT OF......[/COLOR][/COLOR]

[B]Evening "Watching TV Tabata Session"
Tabata Push-ups: 15, 12, 9, 6, 4, 6, 6, 5 = 63
Tabata Sit-ups: 12, 13, 13, 13, 13, 13, 13, 13 = 103 (unanchored)
Tabata Squats: 16, 15, 14, 11, 11, 12, 12, 12 = 113
Total = 289[/B][/I]

Stephen R. Lampl 12-09-2008 12:34 AM

Re: Over 50 Crossfitters Sign In

You are awesome! Thank you for your kind words and encouragement. I know I have been procrastinating in not doing any thus far, so I have no excuse. It's almost like not doing things like a "Murph" yet. I know those WOs are well beyond my capabilities, yet I forget I can scale them just about any way I like. The main point is that I [U][B]DO[/B][/U] them.

So, I am putting burpees on the agenda. Gotta go down to LA over the next two days an pick up an old Toyota Landcruiser. Hope it makes it back home.....Burpees when I get back.

Thanks again!

Mark Ervi 12-09-2008 08:06 AM

Re: Over 50 Crossfitters Sign In
Saturday was a rest day for me, but I did my 70 Burpees and posted.
Since then I have been SICK.
So, Sunday and Monday I did not workout or do my 71 & 72 Burpees, and today I am supposed to do 73 Burpees. I have done no WODs since Friday.
I am feeling a little better, but really low energy. I am hoping I might be able to burpee by at least the evening. I am not to worried about catching up even if I spread it over a few days.

A comment about doing "Murph". My first time as Rx'd: 1 hr. and 26 mins. My best time at "Murph" as Rx'd: 1 hr. 13 mins. It is tough, but you feel good about yourself for sticking with it.
Diane is right about the Burpees. It starts with one, then two, so by the time you are doing 20 or 30 it's not a big deal.

You said you were thinking about the squat-pullup-dip WOD, but worried about the 20 pull-ups at the end. When I did it, you may not have noticed, but I did those 20 as "assisted" pull-ups. It is a tough WOD. Good luck.

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