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Tim Fisher 04-05-2010 04:49 PM

Re: Over 50 Crossfitters Sign In
 
DB Swings - 16x55#, 14x60#, 12x65#, 11x70#, 10x75#

45# weighted incline sit ups - 2x20

DL - 225X15, 225X15, 225X15

BP - 20x135, 18x135, 16x135, 14x135, 12x135, 10x135

10 min. bike

John Burch 04-05-2010 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Welcome Michael
CFC WU

Thrusters
3@65
3@85
3@125
3@135

WOD on the 1:00 every 1:00 for 20:00
5 pushpress @ 135#/95#
5 burpee

started with 135# made 3 rounds then 95# very tuff WOD I did not make all 20 rounds went the distance but very sloppy

m/55/180 CrossFit Chesterton

Terry Dickman 04-05-2010 10:54 PM

Re: Over 50 Crossfitters Sign In
 
Welcome Michael. I think Jeff and I are the only ones posting here that signed up for the Masters. Should be fun. Nice job on your PR with Fran, one of my least favorite WODs. What was your time?


[B]4-4-2010[/B]

M.E. Power Snatch 5-5-5-5-5

[B]135, 135 (2f), 135, 145, 155 (3 of 6)[/B]

rest 5 min, then

3 rounds for time:

10 unbroken box jumps, 24″
10 chest to bar pull-ups
Rest exactly 2 min and repeat for a total of 4 cycles

[B]3:35, 4:45, 5:23, 5:23[/B]

Jeff Kilinski 04-06-2010 05:16 AM

Re: Over 50 Crossfitters Sign In
 
Monday, Normally a rest day but we began a Paleo challenge yesterday at the box so I'm going along and went in to work out and go to the meeting. I've been a "dirty" Paleo eater which means I'm off the reservation alot but use it as a guideline for my meals. Now I'm going strict for 8 weeks. No milk, sweets, etc, and worse, no scotch.

STRENGTH/SKILL

Back Squat:
1×20

Last at 170, worked form (deeper and high position) today at 155

CONDITIONING

3 Rounds:
-400m Run
-30 Box Jumps 24″
-30 Wallball 20#

18:35

Jim Cordes 04-06-2010 08:58 AM

Re: Over 50 Crossfitters Sign In
 
4/6 WOD

“Randy”
75 X 75# Power Snatches for Time

8:35 @ 65#. Really went back and forth with myself about using 75# or 65#. Glad I did 65# this time, but will use 75# next time. Snatch motion felt good, really felt like I was popping the bar up with my legs and hips, then just catching it with my arms. I can tell catching it in a lower squat will be a different challenge, but that's for another day. Fun racing with Brian -- good job beating me by a few reps.

Props to Jeff for coaching this morning. Big class (10 crossfitters) and a complicated movement, and he did great.

The Claw

Stephen R. Lampl 04-06-2010 12:11 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]Welcome Michael!

[/B][/I][I][B]100406 TUESDAY....[/B][/I]
[I]Relatives visiting at the end of last week plus a hectic work and Easter schedule last weekend = no workouts.....Made it today for a suckfest!
[/I][I][B]
WOD: For Time:
[/B][/I]200m sandbag run 100#/50# [I](100#)[/I]
50 Mountain Climbers[I][B]
Then.....5 rounds of
[/B][/I]10 OHS 115#/55# [I](scaled to weighted PVC due to my UGLY form!)
[/I]10 Pull-ups
10 Ring dips [I](jumping)
[B]Then.....
[/B][/I]50 Double-unders
200m sandbag run 100#/50# [I](100#)
[/I][B]Time: [/B]20:58

John Scott Rezendes 04-06-2010 02:25 PM

Re: Over 50 Crossfitters Sign In
 
Welcome, [B]Michael[/B]!

[B]Jeff[/B]. No scotch?! Blasphemy! Not like it's a dozen Krispy Kreme or anything.

Spring break with the small ones is keeping me out of the gym. Though, I plan on Cindy in the morning before it gets too hot here (been hitting mid to upper 80's in the afternoons. Seeems like spring lasted 2 days.)

Terry Dickman 04-06-2010 04:00 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;764617]Welcome, [B]Michael[/B]!

[B]Jeff[/B]. No scotch?! Blasphemy! Not like it's a dozen Krispy Kreme or anything.[/QUOTE]

Yeah, I would have to agree. I have a nice collection and still have some occasionally. My favorite is Glenmorangie Madeira wood finish. Besides Mark Sisson says if your going to drink, Scotch is one of the top choices. [URL="http://www.marksdailyapple.com/low-carb-alcohol/"]Choose your Booze[/URL] the link is WFS

John Jaeckel 04-06-2010 05:35 PM

Re: Over 50 Crossfitters Sign In
 
I got into the single malts for a while and then found a nice blended Irish Whiskey (Jameson especially) tasted as good or better than most expensive scotches.

04.05.10:

No WOD, travel day, but I did have a nice long hike from one terminal to another at DFW.

04.06.10:

STRENGTH: 3x5 HSPU

WOD:

100 squats
100 situps
100 pushups
18:33

Jim Cordes 04-06-2010 05:36 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;764702]I got into the single malts for a while and then found a nice blended Irish Whiskey (Jameson especially) tasted as good or better than most expensive scotches.[/QUOTE]

Amen brother.

The Claw

John Burch 04-06-2010 05:46 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU - the situps

WOD 4 rounds
5 Hang Squat Clean @ 120#
10 Broad jumps
15 Vertical Jumps
8:31

Post WOD
75 Reps any Combo of The Below
GHD Situps 20 -10
ABMAT Situps 20
Floor Dusters 15
GHD Situps 10

m/55/180 CrossFit Chesterton

Michael Thille 04-07-2010 02:29 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the welcome, everyone. I am glad to see that there are a bunch of us more "mature" crossfitters out there.

In answer to the question, my Fran time was 5:40. I had my coaches checking for proper squat depth and chin above bar, so I know that was a correct time.

Yesterday was a 20 minute AMRAP - 15 box jumps (24 "), 15 pushups, 15 KB's (54 lb). Coach made me wear the 10 pound vest with it... ugh.

I do not know what to expect at the masters sectional, but gonna do it anyway. I am interested to see what kind of over 50 super-athletes will be there.

Michael

John Jaeckel 04-07-2010 04:41 PM

Re: Over 50 Crossfitters Sign In
 
04.07.10:

Tabata
Bike
Lat Pulls (75 lbs.) 15, 14, 11, 12, 8, 9, 7, 9
Pose Run 1000 meters

John Burch 04-07-2010 07:05 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU

WOD 10 rounds
3 SDHP @ 95#
3 Burpee
1:30 Rest
10 rounds
2 SDHP @ 95#
2 Burpee
9:58

Post WOD Snatch Balance
3 @95#
3 @95#
3 @85#
OHS
5 @65#
5 @75#
5 @85#
5 @95#
5 @105#
1 @115#

m/55/180 CrossFit Chesterton

Stephen R. Lampl 04-07-2010 08:01 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100407 WEDNESDAY

[/B][/I]Another day of excellent programming at our box today. Really kept the intensity going with just enough time to recoup.

[I][B]WOD: [/B](Based on Southern California Regional Qualifier WOD)
[/I]EVENT #1: Row 3 minutes for max calories: [I][B] 49
[/B][/I]Rest 3 minutes
EVENT #2: Dead Lift 225# /135# (225#) max reps in 3 minutes: [I][B]29[/B][/I]
Rest 3 minutes
EVENT #3: L-sits, maximum number of total seconds held in 3 minutes: [I][B]37
[/B][/I]Rest 3 minutes
EVENT #4: Squats, maximum number in 3 minutes: [I][B]80
[/B][/I]Rest 3 minutes
EVENT #5: Pull-ups, 3 minutes for continuous max reps without coming off bar. (We recorded max reps in 3 minutes): [I][B]24
[/B][/I]Rest 3 minutes
EVENT #6: Run 800m for time: [I][B]4:45
-------------------------------------------------------------
SCORE Subtract run time in seconds (285) from total number of reps of all events (219). = - 66
[/B][/I]

Pat Quigley 04-07-2010 09:06 PM

Re: Over 50 Crossfitters Sign In
 
Just easing back after injury. Took the work out from 100407 and scaled it:

1RTF: 500m row, 150 Double Unders, 50 Burpees.

Results: 500m row (2:01), after 2:00 min. of attempting DU, I subbed 3:1 singles, 50 Burpees. Finished in 22:10.

Terry Dickman 04-07-2010 09:23 PM

Re: Over 50 Crossfitters Sign In
 
That's an awesome time Mongo, your should do well. Yeah who knows who will show up, though. My last Fran was 5:52, that was last year. Haven't done it since and really don't want too. :)

I am sure there will be some super athletes. I met John Kane at our NorCal sectionals, he was outstanding for his age, he will be competing at your Regional in the Masters, he told me he was traveling on business during that time and got permision...he is a trainer at the original CrossFit box ..Santa Cruz Central.

WFS
[url]http://www.crossfitsantacruzcentral.com/?page_id=34[/url]

I hope you do well.

Mike Paul 04-08-2010 02:26 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;765277]04.07.10:

Tabata
Bike
Lat Pulls (75 lbs.) 15, 14, 11, 12, 8, 9, 7, 9
Pose Run 1000 meters[/QUOTE]

Hi John - just to let you know I posted I private message to you about Budwig. I'm only letting you know, because me being the numpty I am only just noticed the one you sent. Cheers Mike.

Jeff Kilinski 04-08-2010 04:31 AM

Re: Over 50 Crossfitters Sign In
 
[B]MT[/B],

That's a friggin awesome Fran time. They're gonna make you **** in a cup. I think after watching Terry and seeing that time I gonna get smoked by you guys.



Yesterday, April 7th

A. Split Jerk - build to a tough 3 quickly, not a 3RM, worked up to 155#

B. Power Clean x 1/Split Jerk x 1 - 5 sets; rest 60 sec b/t sets - use 80% of CJ 1RM, 135, 155, 155, 165, 165

C1. Weighted GHD Sit Ups; 15-20 x 3; rest 90 sec
All 3 sets 10# at 20 reps unbroken

C2. DB Back Extensions; 25 x 3; rest 90 sec
10#x25, 10#x25, 0#x25 Back really feeling it.

rest 30 minutes

Cindy (AMRAP 20 min, 5 pull ups, 10 Push ups 15 Squats)

18 rounds.

Jim Cordes 04-08-2010 10:18 AM

Re: Over 50 Crossfitters Sign In
 
4/8 WOD

For Time:
1000 M Row
30 Ring Dips
30 Burpees
30 Pull-ups

10:45 as Rx'd. Holy mother of God, working on that C2 rower is like somebody suck a needle in my veins and just sucked the life right out of me!

One of my Elite Goals is 1000m row in 3:25, and thought about going for that here. Instead, did the 1000m in 3:51, tied with Brian. Ring dips were actually the easiest part. Knocked out 10 straight, then 5's until last 5, which were 3-2. Another one of my Elite Goals is 20 burpees in a minute, and thought I would go for it here -- ha! Nowhere near that. Pullups ended with 10-5-5-5-5. This was as close to seeing Pukie as I've been in months!

Did this WOD in heats, so I was able to cheer on the later heats. KJ was in the first heat with Brian and me, and really rocked her pull-ups. It is so cool that she can knock out 30 unassisted kipping pull-ups! I either totally helped Fawnie or totally weirded her out with my cheering -- we'll see, next time I work with her. Big props to Troy and Brett, two big guys who really had their hands full with all this body-weight stuff. Randy was moving right along with his reps, very cool to see.

The Claw

Nancy Cohen 04-08-2010 01:30 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;765649]4/8 WOD

For Time:
1000 M Row
30 Ring Dips
30 Burpees
30 Pull-ups

10:45 as Rx'd. Holy mother of God, working on that C2 rower is like somebody suck a needle in my veins and just sucked the life right out of me!

One of my Elite Goals is 1000m row in 3:25, and thought about going for that here. Instead, did the 1000m in 3:51, tied with Brian. Ring dips were actually the easiest part. Knocked out 10 straight, then 5's until last 5, which were 3-2. Another one of my Elite Goals is 20 burpees in a minute, and thought I would go for it here -- ha! Nowhere near that. Pullups ended with 10-5-5-5-5. This was as close to seeing Pukie as I've been in months!

Did this WOD in heats, so I was able to cheer on the later heats. KJ was in the first heat with Brian and me, and really rocked her pull-ups. It is so cool that she can knock out 30 unassisted kipping pull-ups! I either totally helped Fawnie or totally weirded her out with my cheering -- we'll see, next time I work with her. Big props to Troy and Brett, two big guys who really had their hands full with all this body-weight stuff. Randy was moving right along with his reps, very cool to see.

The Claw[/QUOTE]

Jim, you're a beast! Which is why I will probably never show up at PCSB to work out with you and your beast friends! Your workouts scare me! :D

Michael Thille 04-08-2010 02:07 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Terry and Jeff. That Fran hurt me.

Today we did a bunch of unusual stuff for the warm-up / work out, then 135# clean and jerks, 1 on the first minute, 2 on the second minute and so forth until you could not do any more. Crap! I made it through 8 but could not get nine. If someone else in the box was still going, we had to do mountain climbers until they could not do any more. Of course, one guy kept going.......:censored:

John Burch 04-08-2010 05:28 PM

Re: Over 50 Crossfitters Sign In
 
WU

WOD Tabat Something eles :20 work :10 rest for 8 rounds each
pullup
pushup
situp
squat

total 308

did some double under work

m/55/180 CrossFit Chesterton

Tim Fisher 04-08-2010 07:54 PM

Re: Over 50 Crossfitters Sign In
 
20 min. bike

suitcase squats - 19x110(total weight), 17x120, 15x130, 13x140, 11x150.

50 assisted close grip pull ups 10x5

Stephen R. Lampl 04-08-2010 10:17 PM

Re: Over 50 Crossfitters Sign In
 
[B]Jeff,

[/B]Glad to see you are taking on the Masters also. You and Terry will do an awesome job!

[B]Terry,

[/B]I also got to meet John Kane last year when I was over at SFSCC for the Gymnastics Cert. Definitely a great guy!

[I][B]100408 THURSDAY [/B]Push Jerk Day.....

[B]Warm-up:
[/B][/I]800m Run
20 DROM
20 Shoulder Pass Thru
15 Hip Extensions
15 GHD Sit-ups
10 Pull-ups
10 Ring dips (got 2, jumped 2, did the rest on parallel bars)
15 Squat therapy
Prior to the warm-up I did about 2 minutes of DU attempts and [B]chained 6 together!

[I]WOD: Push Jerks 1, 1, 1, 1, 1, 1, 1.
[/I][/B]Warm-up: 95# X 3, then
115#
125#
135#
145#
165# (F)
[B]155#[/B]
165# (F)
[I]My form tends to fall apart as I go heavier.....lots of skill work ahead....[/I]

[I][B]Post-WOD skill work on push jerks
[/B][/I]95# X 3 X 3. These were solid.

Michael Thille 04-09-2010 02:30 PM

Re: Over 50 Crossfitters Sign In
 
Easiest day of the week. Back squats, 1-1-1-1-1-1-1 after warm-up. 305# to 90 degrees (with a small spot from my coach). Runing 5x400 with 3 minute rest between tomorrow. Goal is to keep times within 5 seconds..... we shall see. Still trying to get a muscle-up and do more than 2 HSPU's with head touching the floor. Tough!

Pat Quigley 04-09-2010 03:22 PM

Re: Over 50 Crossfitters Sign In
 
today did the workout from 100408: "DT": 5 RTF of 155# DL for 12 reps, 155# Hang Power Clean for 9 reps, and 155# Push Jerk for 6 reps.

This is one of those workouts that get ahead of me. I start w. one weight and then back down.

Did 1st set w. 135# and then 2-5 w. 95#. Finished in 9:09. Missed this one last time around. Next time, I'll up the weight a bit.

Stephen R. Lampl 04-09-2010 09:50 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100409 FRIDAY

REST DAY

[/B][/I]Tried to get in a quick rest day WOD of leg lifts, push-ups and squats......got 100 leg lifts (unbroken).

Cats kept wanting to assist with push-ups (chest to cat depth - - cat darting under chest when up in plank position) and squats, so that put the kabash on the push-ups and squats.......Next time.....lock up cats [B][I]before [/I][/B]the workout.

Terry Dickman 04-09-2010 10:51 PM

Re: Over 50 Crossfitters Sign In
 
M.E. Split Jerk 5-5-5-5-5

[B]145, 145, 155, 165, 185(2),175[/B]

rest 5 min, then

AMRAP 3 min:

5 clapping push-ups
7 deadlifts, 225 lbs
rest exactly 2 min, and repeat for a total of 4 rounds.

[B]4rnds+5, 4rnds, 4rnds, 4rnds[/B]
had time (8 sec)to do a few more push ups on the last 2 rnds, use it to rest instead :shrug:

Pat Quigley 04-10-2010 10:04 AM

Re: Over 50 Crossfitters Sign In
 
Terry, that picture is incredible. You are a lion who has probably not reached his winter. In many ways, I know that I am reaching mine. As I sit this beautiful Saturday morning and look over the material for next month Level 1, I am realizing that something is missing. I've alluded to this in earlier posts. How to translate this group of concepts and exercises into a system of continually challenging events for a population whose capacity is otherwize declining? Crossfit has a specialty certification for Kids. Maybe there needs to be one that reflects Gerontology? How to measure capacity? How to measure recovery? How to measure morphological limitations that suggest physical challenges without harm to tender joints? How to set goals for continuous improvement that respect declining limits in each of the main areas of fitness?

Anyhow just some thoughts. Leaving in an hour or so for my Crossfit class.

Tim Fisher 04-10-2010 11:01 AM

Re: Over 50 Crossfitters Sign In
 
25 deep squats

sumo pulls - 135# 10x3
db swings - 55#x15, 60x14, 65x12, 70x11, 75x10
bp - 135# 20, 18, 16, 14, 12, 10
10 min. bike

John Burch 04-10-2010 12:18 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for sharing your thoughts Pat, to enjoy the downhill part of life health and fitness plays a very large role in it for us all.

CFCWU

WOD
12 DL @ 250#
12 24" Box Jump
9 DL
9 Box Jump
6 DL
6 Box Jump
3DL
3 Box Jump
4:05

I wanted to PR my DL but was only able to hit 365#, 385# was not in the cards today

m/55/178 CrossFit Chesterton

Pat Quigley 04-10-2010 02:24 PM

Re: Over 50 Crossfitters Sign In
 
Crossfit class at Lifetime Fitness, Tempe. After warm up, with set starts on a minute, increase reps by one on the minute, increase dumbbell weight each set. Max sets are ten or any set in which the work from the last set is still ongoing.

Exercises were: squat, Olympic sit ups, and DB push press.
With the DB's on hand, I went from:22.5, 25, 30, 35, 40, 45, 50, 55.
Got in 7 sets + 8 squats and 4 PP.

Cash out: Tabata Mountain Climbers. got in 128 in 4 minutes.

John Jaeckel 04-10-2010 02:38 PM

Re: Over 50 Crossfitters Sign In
 
04.08.10 — 04.09.10: REST/TRAVEL

04.10.10:
Month 2/Week 1, Wendler 5/3/1, Dead Lift Day

WARMUP:
Dead Lift
5x135, 5x165, 3x200
Full Body Stretch

STRENGTH:
Dead Lift
5x215
5x245
6x280

WOD:
20,16,10
Lunges holding ten pound plates
Knees to elbows
4:40

John Jaeckel 04-10-2010 02:45 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;766688]Terry, that picture is incredible. You are a lion who has probably not reached his winter. In many ways, I know that I am reaching mine. As I sit this beautiful Saturday morning and look over the material for next month Level 1, I am realizing that something is missing. I've alluded to this in earlier posts. How to translate this group of concepts and exercises into a system of continually challenging events for a population whose capacity is otherwize declining? Crossfit has a specialty certification for Kids. Maybe there needs to be one that reflects Gerontology? How to measure capacity? How to measure recovery? How to measure morphological limitations that suggest physical challenges without harm to tender joints? How to set goals for continuous improvement that respect declining limits in each of the main areas of fitness?

Anyhow just some thoughts. Leaving in an hour or so for my Crossfit class.[/QUOTE]

Pat, I admire your dedication and humility. I also admire your lifts!

I do believe it's possible to optimize your hormonal capacity, if not recapture some of it, through clean living, sleep, stretching, exercise and diet. I mean, look at Jack Lalanne!

Impossible is Nothing (I say with a twingy back and really sore lats)!!! :)

Terry Dickman 04-10-2010 09:54 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Pat just hoping winter doesn't come soon.
Check this guy out he is 92 its WFS.
[url]http://www.youtube.com/watch?v=qkg_mxMZlXU[/url]

Jeff Kilinski 04-11-2010 07:24 AM

Re: Over 50 Crossfitters Sign In
 
Saturday, April 10th.

Max effort Thruster, 145

Benchmark WOD for Paleo Challenge

Squat, Box Jump, Pushup ladder. On the minute.

12 full rounds, 13 squats, 8 box jumps

Stephen R. Lampl 04-11-2010 01:56 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;766897]Thanks Pat just hoping winter doesn't come soon.
Check this guy out he is 92 its WFS.
[URL]http://www.youtube.com/watch?v=qkg_mxMZlXU[/URL][/quote]

Terry,

Inspiring to say the least. Thanks for posting the link!

John Jaeckel 04-11-2010 03:22 PM

Re: Over 50 Crossfitters Sign In
 
04.11.10—
Month 2, Week 1, Wendler 5/3/1, Shoulder Press Day

WARMUP:
Shoulder press
5x60
5x75
3x90
20 PVC Rollovers

STRENGTH:
Shoulder Press
5x100
5x115
5x125

WOD:
Slight incline bench press 25x135
Behind the neck push press 25x75
4:32

Tim Fisher 04-11-2010 06:55 PM

Re: Over 50 Crossfitters Sign In
 
I worked out with my lovely wife today. I have been training her for the last few months, all I can say is that it has been pretty interesting. But really she has done well. I did take time to do 150 assisted push ups, 10 to 15 at a time.

Terry that was a great video, very inspiring. I can't imagine being that active and having that much energy in my nineties, I can only hope.


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