Re: Over 50 Crossfitters Sign In
 

8 mile run in the woods. Great day!

Happy new year cross fit friends!

Re: Over 50 Crossfitters Sign In
 

Here's to a healthy and fit 2012. Happy New Year.
WTG [B]Cliff!![/B] impressive and inspiring.

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Great job everyone.

We did the hero WOD "Murph" today. A fitting way to celebrate the New Year. I did it in 48:30. Five days in a row at the box....a record for me.

Happy New Year to all my crossfit AK's (that's short for the yiddish term Alter Kocker, old guys, but literally old ****ter :rolleyes:). It's been a great introduction to crossfit this year....made huge strides...and hope to be right here with all of you in a year reporting our successes.

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10 deadlifts 165#
5 thruster L 5 r 40 #KB
5 swing r/L 55# KB

3 rounds 10:15 might have went for 5 but it was hot out.

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12/31 workout

3.4 miles/5.5 km run, hilly course, in 34:56.

Claw

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Hi to all the over-50 Crossfitters who post here. You are an inspiration to me! I've followed this thread off and on for a while, and I'm thinking it would be good motivation for me to start posting here; keep me a little more accountable. So...I'm 5'3", 115 pounds, 54 years old. Yesterday to end 2011 I did 6 x 1 deadlifts at 195. No WOD because the deads had sapped me.

My goals for the coming year are to finally be able to do pullups without a band, to deadlift 2x my bodyweight, squat 170 lbs., and press 85 lbs. for a Crossfit Total of 455. Right now my total is 405. I also hope to attain Level 1 Certification and start doing some training for my box.

Happy New Year to everyone, and good luck with your goals for 2012.

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[QUOTE=Martha Lamb;1019130]Hi to all the over-50 Crossfitters who post here. You are an inspiration to me! I've followed this thread off and on for a while, and I'm thinking it would be good motivation for me to start posting here; keep me a little more accountable. [/Quote]

Hello Martha I have been posting regular for about a month, and I think it helps.
This group is well accomplished and I feel silly posting some of the times and/or weights. The improvements will come and mean something when they are posted.

Happy new year to all

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Martha, welcome aboard. I find it adds to strength and recovery to follow my strength work with some allied exercise and body weight exercise. Very often this can be the WOD. If my focus for the day is strength, I will scale back the WOD.

Started my Wendler program again and stepped back 4waves.

Back squat: 5X 235,275,305.

Push up max: 50.

10 minute double under practice.

WOD:
7minute AMRAP:

10 squat cleans w. 95#.
20sit ups.
Scale: 65#.

2rounds+ 10 cleans.

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1/2/2012 WOD

"Susan"
10 rounds for time
200 M run
10 squats
10 push ups

15:35
At SBCC track. Forgot the gym opened today. Metcon shot to hell, ready to get back at it!

Claw

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2102 Crossfit goals:

Immediate: heal and rehab my shoulders and chronically sore elbow (hopefully just a week or so).

Intermediate: drop down in weight and master the fundamentals.

Long term: Crossfit games.

Today: Alternated back squats and dead lifts:
135x10/135x10
185x10/185x10
205x5/225x5
205x5/225x5
185x10/185x10
135x10/135x10
(really concentrated on form and it felt effortless).

Shoulder rehab: 3 sets scapulae raises; 3 sets bent over straight arm flys; 3 sets straight arm kick backs; 3 sets external rotators; 3 sets internal (all w/ 15 lb dbs)

100 sit-ups; 20 alternating seated 40 lb ball slams(each side); 4 sets 2 plyo ball one legged planks with knee to chest alternating.