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Charles Pyke 04-21-2009 09:45 AM

Re: Over 50 CrossFitters Sign In

Read your testimonial. Outstanding! Have to wait until I get home to check the rest of your links. The network nazis here at work are blocking most of them. I'll have to go to your affiliates site to check out this 12 week program. Sounds interesting. Have to agree, beating the young guys is fun. Had a couple of the young gals in the squadron make a comment about my age. I walked up to one of their desks and box jumped on top of it. I stood there for a second and asked, "Old, huh?" and jumped back down again. The look on their faces was priceless.


I thought parachuting was bad enough, but into water! Never got the opportunity to actually jump out of an airplane, but in pilot training, they dragged us in a C-9 canopy behind a jeep. They'd get us going and then cut us loose. I thought my first PLF was pretty good, but the instructor told me otherwise (I was judging by how much it didn't hurt). On my second trip behind the jeep, I landed in a pile of boulders with cactus and fresh cow dung. Hurt like hell and knocked the wind out of me. But I got a big thumbs up from the instructor. So thatís where I learned that the more the pain, the better the PLF. Spent a half hour pulling cactus needles out of my hide. Water survival was more enjoyable. One trip behind a boat and then into the water. Then we had to crawl into our aircrew life rafts. That part was down in Florida. I was one of the first to go, so I had to wait until everyone else was in the water. I was so warm and cozy in my raft and with the rocking of the waves, I fell asleep and almost missed the next part of the training (popping smoke without setting your life raft on fire...a much desired technique).

Today, we had squadron PT. Still very sore from Angie and the squats. Just tried to get the body moving. Our base gym actually has two rowing machines. They are not, however, Concept C2's...some other brand. One was just outright broken and the other was in horrible condition. The seat would not move without actively pulling yourself forward. The footrests were all wrong. Piece of crap machine. Plus, I'm sure the AF paid a ridiculous amount of money for them. Did row for 1000m and gave it up. Stretched a whole bunch and shot some baskets for about thirty minutes. And BTW I am the worst basket ball player on the face of the planet.


As far as wimping out...don't sell yourself short. I read your workouts. Most of them make me shudder thinking about the pain they'd inflict if I did them. You are one tough [U]young[/U] man. Focusing on proper technique will go a long way in mitigating any fear of injury. Then you can, and I have been guilty of this very thing, wimper because the weight is heavy and it's going to be a lot of work. My wife was watching and doing the photography when I did that last trio. Her eyes were bugging out of her head when I stomped around the garage and actually growled at and then threatened the bar before stepping under it. Sometimes, you just gotta get junk yard dog mad!!!!

Good day to all.


Stephen R. Lampl 04-21-2009 10:07 AM

Re: Over 50 CrossFitters Sign In
Hello Everyone!

Still traveling....back in AZ today and under time bind, so will post more later....and do a better job of reading up on everyone's accomplishments!

Diane, so glad to see you're back!

Terry, great new avatar! Awesome that Nick has set up a baseline reference program for everyone - - you killed it!


Cool new avatar also! Congrats on the GHD! Nice BS work - great job going back and getting 285! I like your "Lame o Meter" jesting about "Angie" and the "girls." I feel like I'm in a football game with them every time - -they tackle me hard :pepper:!


Nice varied workout for today! How's the lat injury getting along?


Nice job on Angie and your BS! You definitely need more weight!


Awesome you did the Race for the Cure - glad you were able to finish the event without your calf bothering you too badly! Great job on Angie too!


Great work! Proud of you on "Angie!" You continue to "bring it!"

Take care all....

Delita Wright 04-21-2009 12:07 PM

Re: Over 50 CrossFitters Sign In
Awesome, work all! And thanks for the support. It was really helpful to hear that some of my numbers are good because I have so NO experience to base this stuff on. :rofl: Women in my generation didn't work out - at least the ones I knew.

Here was this morning:

090421 WOD
SUB: D.T. from 090414
SCALE: Pack, women

WU (really overdid this)
foot drills
:30 calf stretches, 2@15 sec
10 arm circles
10 arm swings
10 knee circles
10 hip circles
1:40 supermans, 4@25 sec
1:40 planks, 4@25 sec
10 sit-ups, pillow
10 push-ups bench
10 pull-ups, assisted
10 squats, doorway
10 squats, goblet, 25 lb.
1:40 good mornings, 4@25 sec
burgener warm-up:
- 10 down-up
- 10 elbows high
- 10 muscle snatch
- 10 snatch and
45#, then 55# WUs:
- 10 DLs
- 10 HPCs
- 10 PJs

WOD, 5 rounds for time (not really, still working on form & taking breaks)
65# DL, 12 reps
65# HPC, 9 reps
65# PJ, 6 reps

20 jumping pull-ups

First time I had a place to do jumping pull-ups, very humbling. According to the gravitron I can lift 1/4 of my body weight, which they call *beginner.* On these, I was coming down almost as fast as going up, but, at least, putting weight on the right muscles. If I can get a place at home to do this I can start *grease the groove.* Remember, don't think about how long this might take. Still doing body rows for most assisted pull-up WODs.

Had 2 fails on HPCs, which I repeated, lack of focus I'm thinking. Although the HPCs were not easy and the push jerks were the hard (and sloppiest) part. Looking forward to the day when I can get to a coach. On the first round, thought I might have to back off the weight but planned to complete all reps. Was very glad to complete all at pack/women weight, but it took sets broken to 2, then 3 on each but the DLs. Had lifted 3,000 pounds by end of WU. Not smart. This was only the third time I have been able to use weights in 4 weeks, felt good even though I dragged it out to hit pack scale.

Sit-ups: 10
Pull-ups: 30
Push-ups: 10
Squats: 20
DLs: 80, top 65#
HPCs: 65, top 65#
PJs: 50, top 65#
WEIGHT: 11,775 lbs.
TIME: 3:00

Diane Dennis 04-21-2009 12:16 PM

Re: Over 50 CrossFitters Sign In
Wowee Ė I missed a lot in 6 weeks of not posting. I went back to page 48 (when Scott joined) and read forward. I canít comment on everything but these were the highlights for me:

Mark Ė Sorry to hear about the darned calf problem, but quite proud of your performance in the Race for the Cure! Also, I clapped when I saw you got your CFT over 600.

Terry Ė Is that you in that Avatar? It took me a few minutes to figure out if you had dropped a ton of weight or just taken off all of those bulky clothes you were wearing when you first started to post. Needless to say, Iím impressed by your svelte new physique, your 855 CFT and your 5K PR!

Stephen Ė Iím sooo jealous that you got a nice used C2. Iím glad to see that youíve kept up the hard work and that you might be investing in your own facility soon. Congrats on the new job as well.

Scott and Charlie - That knee surgery thing sounds crappy. Not to make light of it but I laughed myself silly over Charlieís garage surgery solution. You guys are both hilarious. You are also hard workers and Iím glad to be associated with you.

For those who have started posting since my hiatus, hereís the short version of my story: Started CF in Oct 2007 in a globo with a fantastic trainer. I was heavy and out of shape and feared for my health. Made rapid progress (considering I couldnít do a single squat or push-up when I started). Joined this thread last Oct when I turned 50. My globo closed last November and I spent a long winter in a crummy little body-builder gym where CF was considered nutty. BUT, my original trainer is starting his own fitness biz (with an affiliate in his future) and I am his first athlete. I couldnít be happier fitness-wise. Things I really like Ė running, box jumps, DLs, rowing. Things I really dislike Ė burpees, burpees, burpees, burpees. CrossFit has been a blessing for me in many ways but mostly itís given me back the life Iím meant to live.

4/21/09 Ė 6AM outdoors

WU: approx 2 mi run

Kettlebell DLs (donít know the weight but it was BIG)
Kettlebell swings (one size up from yesterday)
1 hill sprint after each round

[B]Post WOD torture[/B]:
Squat pops
Hill sprint
Lunge jumps
Hill sprint
Repeat above until legs give out

Mark Ervi 04-21-2009 06:27 PM

Re: Over 50 CrossFitters Sign In
Easy to tell you are feeling that Crossfit joy by your workout. Just don't overdo it. Glad you are back at it. I sense that burpees are in your future.

John Burch 04-21-2009 06:58 PM

Re: Over 50 CrossFitters Sign In
what a great find running up on this over 50 crossfitters sight
great support from everyone, thanks all and hello ladies it's a pleasure to read of your success
Stephen enjoy that warm AZ weather
Charlie let me know how you like your GHD when you pick it up

today I did my own little thing
recon ron = 80 pullups
3x12 hanging leg raises
2x12 straight leg dead lift @ 105
3x12 ring dips
2x20 back extensions (roman chair)
2000m row @ 9:47

I dont think I would put the work in if not for posting

Terry Dickman 04-21-2009 07:57 PM

Re: Over 50 CrossFitters Sign In
Made up my own WOD tonight (might be doing the Senior games qualifier next week). Went down to the high school and hung my new rings from the goal post.

[B]WU[/B] - 400m run, 2x20 push-ups, 2x20 lung steps, 50 jumping jacks

5x50m sprints and 20 muscle ups (assisted with feet on ground)
Sprint 1 - 8.1 seconds (ran at about 85%...just checking the legs)
Sprint 2 - 7.6 seconds
Sprint 3 - 7.8 seconds
Sprint 4 - 7.8 seconds
Sprint 5 - 7.9 seconds

Haven't really sprinted since high school, I felt big and slow. Legs were super tight from all the squats last night.

Practiced muscle up progressions method by Jeff Tucker CrossFit GFX
20 reps untimed

Stephen R. Lampl 04-21-2009 09:56 PM

Re: Over 50 CrossFitters Sign In

Really broken WO schedule due to job preparations, travel, and poor motivation.

At "major" chain globo (which shall remain nameless) in Long Beach, CA today. Cardio gear on a different floor from weights. WT?

Recumbent stationary cycle 15:00 / L6 / 100 watts.
CFWU-modified X 2.
Jump rope singles 2:00. Tried for a couple of DUs; kept missing just on singles...
Goblet squats 1.5 pood (55# Db) 10 reps X 5.

Front squats: warm-up 45# X 15
Working: 95# X 5, 115# X 5, 125# X 5 (last rep felt form going), 115# X 5, 115# X 5.

Pull-up work:
Dead hang (mixed grips): 5, 5, 6, 7, 4, 3, 5, 3, 2. Total-40.
Kipping (got it back!) 10, 10, 10, 5, tried 10 butterfly kips. Not sure on these. Total-45.

090421 - Workout at small globo in Cottonwood, AZ.

Warm-up: Elliptical trainer 10:00 / L3 / 120 SPM

WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. All sets broken, but got thru nonetheless! Pull-ups alone took over 12 minutes! Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts.

Pull-up "therapy"
Dead hang: 2, 3, 3, 3, 3, 3, 2, + 6 kipped=25. Kipping really starting to come along. Getting chin over bar consistently.


Diane Dennis 04-22-2009 03:43 AM

Re: Over 50 CrossFitters Sign In
Rest Day

Considered rowing but decided to sleep in (can do that now that I lost my job). May run for fun later if the rain lets up.

Mark Ervi 04-22-2009 07:06 AM

Re: Over 50 CrossFitters Sign In
I warmed up today with the Main CF site WOD:
Deadlifts 1-1-1-1-1-1-1
275-285-305(new PR)-275-285-290-275

Then I took on the CFJenks WOD modified w/45lb. dumbell swings.
For time did 50-40-30-20-10
45lb. dumbbell swings
My time: 18:18

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