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Pat Quigley 06-27-2009 03:08 PM

Re: Over 50 Crossfitters Sign In
Took Thursday off, so I did 090625 on Friday. I was looking for a challenge for the end of the work week and had an evening's concert on my mind.

[I]What will you do when you get lonely
No one waitin by your side?[/I]

After my usual warm up that includes single leg step downs and single leg squats, I lined up the power rack with the bar and squat seat to keep the form honest.

AMRAP in 20 minutes: 95 lb Thrusters for 5 reps. 95 lb. Hang Power Cleans for 7 reps, and 95 lb. SHPDL for 10 reps.

[I]You've been runnin' and hidin much too long
you know it's just your foolish pride[/I]

Finished 1st round and was stopped in my tracks, breathing very heavy, pulse around 150 bpm, and sweating heavy. Took 20 lbs off the bar for round two.

[I]Make the best of the situation
before I finally go insane[/I]

Round two done and still really outmatched. So I lower the weight to 65 lbs.

[I]Please dont say we'll never find a way
tell me all my love's in vain[/I]

Hung on for four rounds of this and at 14:28 I just stopped: breatheless, slightly nauseous, and a very brief period of light headedness. The sweating was as great as any I've ever felt in a steam room.

[I]Layla, you got me on my knees
Layla, I'm beggin', darling please[/I]

This workout took me to school!

[I]Your old man had let you down
like a fool, I fell in love with you
You turned my whole world upside down[/I]

Till we meet again, my love, you will always be my Layla.

The concert given by Clapton and Winwood was awesome. Average age in attendance over 50!

Charles Pyke 06-27-2009 04:54 PM

Re: Over 50 Crossfitters Sign In
Yeah Pat,

The thread got so quiet that I was going to say,

[SIZE="4"]"Is there anybody out there?"[/SIZE]

But now I'll just say,

[SIZE="4"]"darling won't you ease my worried mind."[/SIZE]

Terry Dickman 06-27-2009 05:17 PM

Re: Over 50 Crossfitters Sign In
Last time I saw Clapton was at the old Nazi part grounds, Zeppelin Field in Nuremberg, Germany...he played with Bob Dylan...
" If you want to get down, down to the ground....Cocaine"

ah those were the days

[B]Saturday 090627[/B]
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

45lbs pp's
135 dl's

Time 24:32
fun WOD..should have done 65 on the pp's but, amazing...very hard left handed, way to easy right handed

Scott Allen Hanson 06-27-2009 08:13 PM

Re: Over 50 Crossfitters Sign In
Haven't been posting much due to nursing my strained trap/rhombus/or whatever it is. Did a WOD for the first time since Tuesday today (see below) and still not back to 100%.

[B]Nice, Pat![/B]
Jealous of your Clapton/Winwood concert. That looked like a wicked WOD.

Strong work on the last couple WOD's! Your score on the thruster/hang clean/SDLHP WOD was outstanding.

Let us know if you raise the bar to two-a-days. Not sure my body could handle it.

CFWU x 15 x 1 round, pullups felt okay, did a couple muscleups with 5x dips and the upper back/neck still felt okay.

Clean/Jerk: 94x3; 132x1; 152x1; 162x1 (failed jerk), called it quits.

BP 44x5; 94x5; 114x3; work sets: 134x3; 144x3; 154x3 (felt a twinge, aborted planned 164x3 attempt). No high rep set.

Planned to double up DL's today since I missed the last 3, but was nervous about the loading on my traps/lats whatever. Tried some BS, no go. Tried some FS, no go. Finally tried the DL's and they felt fine, so:
132x5; 182x3; 232x2; work sets: 252x3; 267x3; 282x3 (equal PR for reps).
High Rep DL's: 226x 12, 9, 6, 1:00 rest between sets.

Met Con: Sprint 200, 5x Power Clean at bwt (152); 10x box jumps at 28", 3 rds, 9:04. Felt pretty good about this until my oldest boy knocked it out in 7:20.

Hopefully I won't regret the work tomorrow. This strain injury and I have an unpleasant history.

Enjoy the summer week-end!

Nancy Cohen 06-28-2009 11:26 AM

Re: Over 50 Crossfitters Sign In
thread crasher....

saw Clapton in the 70's....say no more!

oh, and did I mention Black Sabbath? yep!

Charles Pyke 06-28-2009 03:00 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 28[/B]
Actually, started this workout yesterday, but my second oldest was going to go to a movies by himself and my wife sent me along with him. I only got as far as doing a 1000m row to warm up. BTW, we went to see Transformers 2. Don’t waste your money. It was horrible.

[B]So to day….[/B]
WU: 1000m row, 3xCWU

WU: barx5, barx5, 60x5, 75x3, 95x2
Working Sets: 100x5, 110x5, 120x4 (fail on 5th rep)

[B]Press reps 10-7-4.[/B] Started out with 75lbs but found it so easy that I started over with 85 lbs. So 75x10, 85x10-7-4 (1 min rest btwn sets).

[B]2 Mile Run[/B] - Waited to long after finishing my lifting and cooled off too much. My legs, especially my hips felt very stiff and lead like. Time 20:11.

[B]L-Sit Practice[/B] with my new parallettes - Har, har, har. I need a progression for the progression (and maybe a progression for that progression). I couldn’t even do it with my knees tucked. Was hardly able to pull my knees into a tucked position, let alone support myself on the parallettes in that position. May have to work on knees to elbows or something…


John Warkala 06-28-2009 04:33 PM

Re: Over 50 Crossfitters Sign In
Hi folks,
Can I get in on your thread here?

I'm 54, been a full time Crossfitter for almost 2 years after dabbling with Crossfit mixed with Mark Rippetoe's strength programs for 2 years before that.

I'm a former USAW Sports Performance Coach and got my Crossfit Level I Cert at Crossfit South Brooklyn last October.

Currently training at Crossfit Old Bethpage with my 16 year old son, who is a Crossfit animal.

And today's WOD;
50 min Row- 11177m


Pat Quigley 06-28-2009 04:47 PM

Re: Over 50 Crossfitters Sign In
got caught up on sleep and recovered from my Layla.

Did the Saturday WOD today.

Saturday 090627
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

I trotted on the treadmill (speed 4.5--whatever that means) for quarters in lieu of halves. 45 on PP and 115 on the DL's. Finished in 28:39. Good workout. The one handed PP got easier as I went along.

Terry and Tom, my hat's off to you for finishing that WOD from 090625 with so many rounds. I'll try and "catch up".:run:

Scott, admire your working thru the injury

Charley, too bad about the movie. Let us know what you decide on the parallettes. I get some rings in from Rogue and still trying to figure out what I will hang them from. Regardless, thought that the L exercises could be learned from a hanging position or at the top of a dip on bars or rings.

Nancy, guess you will be joining us soon enough! :highfive:

John good to have you aboard. I grew up in Brooklyn and spent many of my summers in Mastic, LI.

Diane Dennis 06-28-2009 05:08 PM

Re: Over 50 Crossfitters Sign In
Good news on two fronts:

My handsome, loving, adored Marine is on the road to recovery. On Friday, we saw a doctor who actually made some sense, explained some things in detail, and changed/stopped his meds. Consequently, he is back on his feet.

Can I say something important that is non-fitness related? A day after my last post, I had about two minutes to catch up on this thread. What I read from you folks was so encouraging and gratifying to me that I don't know how I'll ever be able to pay it back. I have never met any of you, and may never meet you in the future, but you are all very important to me. I have a fitness fantasy that one day we will all meet for an Over-50 workout where we will push, pull, squat, lift, jump, row, run and BURPEE to our limits. And on that day, after I catch my breath and get up off of the floor, I will thank each one of you personally for the gift that you have given me. Here's to the future!

So on to the other good news: Patrick, my invaluable trainer, has worked with me between doctor appointments and bouts of crying. Even though I feel grotesquely out of shape, he won't give up on me. So tomorrow I will go back to the 6AM North Shore Group. Lord, have mercy on me. I'll post the results.

Charles Pyke 06-28-2009 07:49 PM

Re: Over 50 Crossfitters Sign In
Diane...That's great news. Even super news

John...Hi and welcome. You're definately qualified to post here. Just so you know, we are kind of crazy...well at least I am.

Made some racks for my bumper plates. Wrapped my pull-up bar with athletic tape. It has a powder coat finish and was really hard to hang onto after a while. Lastly, bought some gymnastics/wieght lifting chalk. Graet stuff. Used it on my workout today. Later

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