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

John Warkala 12-19-2009 09:30 PM

Re: Over 50 Crossfitters Sign In
 
Welcome [B]Cliff[/B]

12/19/09

How's everybody doing ?

Exercise bike finally got here today !

WOD
10 minutes- Xbike 2.3 miles
71 rpm, lowest setting to work on ROM.

It ain't much bit what a mental boost ! At least I feel like I'm back in the game, if only just a little bit.

I ordered some rings from Muscledriver and they are already on the way. I should be cleared for some strict upper body work in about 10 days.

Gotta appreciate the small blessings ! (Like being able to put your sock on without the use of a special "tool"-next goal!)

Jay Szerencsy 12-20-2009 10:30 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Cliff

John - I bet it's great to be on the bike

I can see you looking outside thinking about today's WOD

AMPAP - SNOW - move As Many Pounds AS Possible in one and a half hours.

I have no idea how much I did but it was great

Jim Cordes 12-20-2009 02:47 PM

Re: Over 50 Crossfitters Sign In
 
Hi everybody! 47 is getting close enough to 50. I work out at Crossfit Pacific Coast ([url]www.crossfitpacificcoast.com[/url]) in Santa Barbara, California. I post my workouts on their forum, but will add interesting stuff here.

I'm aiming for 48 consecutive pull-ups on 6/7/2010, which will be my 48th birthday.

John Warkala 12-20-2009 11:46 PM

Re: Over 50 Crossfitters Sign In
 
12/20/09

WOD 15 mins xbike -3.3 miles
ROM (Range of motion) drills for hip and leg.

Looks like a rest day tomorrow. The biggest danger for compromising my recovery is trying to do too much, too fast.

[B]Jay[/B]- For the first time since I moved into my house (17 years ago), I didn't have to move any snow. Kinda sucks because I have a nice Toro snow thrower and I like to play with it. I usually take care of a couple of elderly neighbors and another neighbor with a heart condition, too. I hope they made out alright.
We got about 2' in Bellmore, how'd you do down in Oceanside ?

Jeff Kilinski 12-21-2009 05:32 AM

Re: Over 50 Crossfitters Sign In
 
Cliff, Welcome. As long as you keep up with the CF you won't be weak and slow anymore, there's lots of proof on this thread.

Sunday,

Mindless Sweaty Cardio 35 minutes interval work.
Shoulder Press, 3-3-3-3-3 95, 115, 125, 125, 125 (PR)
Weighted pull ups, 3-3-3-3-3 25, 35, 45, 55, 60
Cashout, 50 non stop pushups
Funtime, Swim with the kids, shoot some hoops at Globo

Jeff

John Jaeckel 12-21-2009 07:06 AM

Re: Over 50 Crossfitters Sign In
 
Hola All (from not so sunny Mexico)!

Welcome [B]Cliff and Jim.[/B]

Saturday 12/19: REST

(like getting up at 5, flying to Chicago, then Cancun, then going through customs, then losing a bag, then getting on a shuttle for two hours, all with three little kids is REST!)

Sunday 12/20:

WARMUP:
500 meter run
20 pushups
30 squats
10 pullups

STRENGTH:
10 Turkish Get-Ups (alternating each side with 35 lb. dumbell)

WOD:
100 squats
100 pushups (60 clean/40 knees)
100 GHD situps
100 pullups (assisted)
25:25

Jay Szerencsy 12-21-2009 05:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Warkala;713344]12/20/09

WOD 15 mins xbike -3.3 miles
ROM (Range of motion) drills for hip and leg.

Looks like a rest day tomorrow. The biggest danger for compromising my recovery is trying to do too much, too fast.

[B]Jay[/B]- For the first time since I moved into my house (17 years ago), I didn't have to move any snow. Kinda sucks because I have a nice Toro snow thrower and I like to play with it. I usually take care of a couple of elderly neighbors and another neighbor with a heart condition, too. I hope they made out alright.
We got about 2' in Bellmore, how'd you do down in Oceanside ?[/QUOTE]

We had about a foot and a half although the front of my house can get drifts and they get over three feet. I should have come over to borrow the blower.

When will you be able to go back to work?

Jim Cordes 12-21-2009 05:10 PM

Re: Over 50 Crossfitters Sign In
 
12/21 WOD.

5 Rounds For Time w/ (75#/45#)
5 Presses
10 Push Presses
15 Push Jerks

13:40 @ 65#. First round only took 1:00, but don't let that first round fool you. By the end, I was only able to do 1 press, 5 push presses, and 7 or 8 push jerks at a time.

Started with one round Tabata squats: 17 squats. This improved my prior effort of 13.

Deb Weber 12-21-2009 07:51 PM

Re: Over 50 Crossfitters Sign In
 
12_21_09 Monday

Warmup: row 500, situps, squats, pushups

[B]WOD: HAPPY BIRTHDAY JANINE![/B] [I]My other coach's birthday; she's 34 today - an amazing athlete too. She scaled this UP and busted thru it in 14:02!!![/I]

For time:
17 toes to bar
17 pull-ups
17 kettlebell swings - 24kg (16kg)
17 goblet squats - 24kg (16kg)
17 handstand push-ups
34 overhead squats - 95# (65#)
17 handstand push-ups
17 goblet squats
17 kettlebell swings
17 pull-ups
17 toes to bar

16:53 [I]this was tough on my upper back.... need better ROM in the HSPU too.[/I]

John Burch 12-21-2009 08:15 PM

Re: Over 50 Crossfitters Sign In
 
CFCWU
DL
115#x3
135#x3
225#x3
275#x3
295#x3
315#x3

WOD
800m row
25 65# hang snatch
25 65# OHS
800m row
13:01

m/55/180 CrossFitChesterton


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