Re: Over 50 Crossfitters Sign In
 

Rest Day

Flying tonight. Heel is much better, but still can't put weight on it. Later.

Re: Over 50 Crossfitters Sign In
 

Did CFWUx3 w/assisted dips and pull-ups. Ran 6 mins. On treadmill.

Did 50 pull-ups for time. My time: 8:43
Did 50 more with assist.

Did 5 rounds of 30 sit-ups on the floor, 25 back extensions using Roman chair.
My time: 15:41

Really proud of my cousin, Breck Berry, who finished 28th at the Crossfit Games. All of the athletes there performed amazingly.

Re: Over 50 Crossfitters Sign In
 

Arrived home late last night from my husband's family reunion. Too tired to work out with the 6AM group, so:

Today - 07/13/09
12 noon group workout on the North Shore.

WU:
short run along the river

[B]WOD[/B]:
400m lunge walk - 12:46 (13:33 on 5/26)
The noon group had a guy with comparable ability to me that I was able to keep pace with, thereby accounting for the better time

Tabata work:
push-ups:10-10-8-8-7-7-7-7
bench dips: 12-12-11-11-9-9-9-9
stinkin' burpees: 5-4-4-4-3-3-3-3
Could barely do the burpees as I was having trouble with the push-up part :mad:. I need to learn the CrossFit "speed burpee" where you just flop onto the ground and get back up with no strict push-up. I think it's sloppy but it seems to be acceptable in the CF community.

Mark - Congratulations to[B] Breck[/B] on his performance. I tried to follow along as much as possible over the weekend and ended up on Twitter following a guy from Potomac CrossFit who was doing a remarkable job with continuous updates. The folks on Twitter were way ahead of the CrossFit official info. When you talk to Breck, let us know what he says about the experience (What was the 7K trail run really like? What did he eat? ) and let him know we were in his corner!

Re: Over 50 Crossfitters Sign In
 

Row 4444m- 18:40.1

WOD- 5 rounds, 2 minutes rest between rounds
5 DB Deadlifts (Subbed KB-70#)
5 DB Hang Squat Cleans(30#)
5 DB Push Jerks (Subbed presses-30#)
5 DB Front Squats (30#)
11:59

Shoulder flexibility kills me on DB moves. I can lift much more with a barbell.

Then we were just hanging around the box talking when we decided not to waste the time. So for "fun";
5 pull ups-10 push ups-15 sit ups
Every 2 minutes for 30 minutes. (Actually stopped after 15th round at 28 minutes.)

Re: Over 50 Crossfitters Sign In
 

WU Sampson stretch
400m run
5 pushups
10 situps
15 squat
5 pullups
10 sit ups
15 O/H squats @ 45#

AMRAP in 20 min @ 155#
3 cleans
5 push press
7 front squat
first round I only made 2 pushpress @ 155# and finished that set at 135# rest of the way I went with 155# and I only made 2 rounds, but the coach stressed the fact that it was a "heavy day"
Mark I too would like to hear all about Breck's take on the games, it would be cool for an old goober like myself to go to the games to watch or help out

Re: Over 50 Crossfitters Sign In
 

John good try on a very heavy workout.

Stephen, I feel your pain---that's not sympathy---I feel the pain:o

Charles, I guess not broccolis for you. Hope this one heals fast.

Did the 090711.

5 RFT: 30 GH sit ups and 20 back extensions.

I scaled this two ways. The GH machine was not available. I use a back extension machine. Regardless of the machine, I do not do full extensions on the machines. I do 90 degrees for both exercises. This took 6:40.

I guess if you do half the range of motion, the work out takes half the time.:rofl:

Re: Over 50 Crossfitters Sign In
 

[B]Post Flight Broccoli[/B]
:broc::broc::broc::broc::broc:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Diane Dennis;623828]
I need to learn the CrossFit "speed burpee" where you just flop onto the ground and get back up with no strict push-up. I think it's sloppy but it seems to be acceptable in the CF community.[/QUOTE]

Diane,

Wouldn't the stricter burpee be more beneficial to you than the "speed burpee"? On the videos I see knee push ups for scaling, would that be better than the flop?

Bill

Re: Over 50 Crossfitters Sign In
 

I'm 51 years old, I 've lost about 105 lbs in the last in the last 2 1/2 years. I'm about 6' 220 lbs. I 've been doing crossfit since January and working out for 2 1/2 years. Due to major shoulder problems and knee replacement 9 years ago. I pretty much create my own wods. I'm now preparing for my first powerlifting meet in Sept. I will be lifting raw deadlift only due to shoulder problems and its hard for me to get parallel in the squat with a knee replacement although I do pretty good for an old guy. I do bench but very close grip.

Yesterdays workout - suitcase squats (dumbell in each hand) 55lbs x 15, 60 x 14, 65 x 13, 70 x 12, 75 x 11, 80 x 10, 85 x 9, 90 x 6, 95 x 5, 100 x 3 - rested 30-45 sec between each set. This was a killer for me.

bench press 135 x 12,225 x 4, 245 x1, 255 x 1, 265 x1, failed at 275.
135 x 15 x 4

lat pulls 135 x 10 x 3 (outside grip and then inside) That was it for the day

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Tim Fisher;624338]I'm 51 years old, I 've lost about 105 lbs in the last in the last 2 1/2 years. I'm about 6' 220 lbs. I 've been doing crossfit since January and working out for 2 1/2 years. Due to major shoulder problems and knee replacement 9 years ago. I pretty much create my own wods. I'm now preparing for my first powerlifting meet in Sept. I will be lifting raw deadlift only due to shoulder problems and its hard for me to get parallel in the squat with a knee replacement although I do pretty good for an old guy. I do bench but very close grip.

Yesterdays workout - suitcase squats (dumbell in each hand) 55lbs x 15, 60 x 14, 65 x 13, 70 x 12, 75 x 11, 80 x 10, 85 x 9, 90 x 6, 95 x 5, 100 x 3 - rested 30-45 sec between each set. This was a killer for me.

bench press 135 x 12,225 x 4, 245 x1, 255 x 1, 265 x1, failed at 275.
135 x 15 x 4

lat pulls 135 x 10 x 3 (outside grip and then inside) That was it for the day[/QUOTE]

Hello and wow! Your lifts are impressive. Close grip BP at those weights is incredible. You must have an awesome grip. I am too new here to comment on how this fits into the crossfit fitness paradigm. What you are doing in really noteworthy.