CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

JT Kalnay 09-04-2012 11:44 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday September 4, 2012

Supervised warmup
Pushups, dislocates, wall slides (a shoulder and back mobility thing)

Strength
12 minutes to find 1RM of strict press
165#

WOD
3 rounds of:
1 minute of pullups (10, 11, 12)
1 minute of pushups (20, 21, 23)
1 minute of burpees (8, 9, 5)
2 minutes of double unders (21, 22, 31)
1 minute of rest

Then practiced rope climbs.

Jim Cordes 09-04-2012 03:33 PM

Re: Over 50 Crossfitters Sign In
 
9/4 WOD

Max unbroken MU抯
Got 2 several times, never 3. Campbell pointed out if I come down butt-first, that starts my next big kip.

Box Squats
5𤃃𤃃
135-185-215-225
Went down to benchpress bench. Worked with Amber, only time for 4 sets. Wish there was more time, I could have gone a little heavier.

Followed by:
揋oat
10-9-8-7-6-5-4-3-2-1
Burpees
Your Goat

13:54 (very slow, but I was not working on speed)
I took the Goat concept seriously and went for squat snatches @ 75#, one at a time. Still problems with hip extension, but felt I was pulling myself under the bar a couple of reps. This was a worthwhile chance to get in lots of reps of a problematic movement.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7932734772/[/url]

Claw

Jim Cordes 09-04-2012 03:45 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1090909]still working to get that first muscle up...[/QUOTE]

Got my first one a few months ago. You are probably getting all kinds of tips, here is what worked for me.

First, use a false grip.
Second, do a massive kip. Idea is to get your hips up as high as they need to be with the kip, even to ring height. Your back will probably be parallel to the floor at this moment. Seriously, get your hips HIGH.
Third, pull your head and shoulders FORWARD, not up. You will try to trace your thumbs under your pecs as others advise, but you are doing that to pull your head and shoulders through the rings, not up. (Your "upness" happens because of your huge kip.)

Good luck!

Claw

John Burch 09-04-2012 06:21 PM

Re: Over 50 Crossfitters Sign In
 
15:00 EMOM
3 power snatch @ 75
4 burpees

Post
reverse hypers
row 750 m / fish game
O/H squats
m/57/180

Cliff Miller 09-04-2012 06:24 PM

Re: Over 50 Crossfitters Sign In
 
alden...i will post pics as soon as i get it tidyed up a bit.

tonite

400m 20lb slam ball toss....between legs, L side, R side and backwards

was glad it was done

then

100 incline pushups w/as few breaks as possible....took 4 and my shoulder was feeling pretty good.

JT Kalnay 09-05-2012 03:17 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks


Diane
21-15-9
Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep (still trying to get that first hspu...)
11:13


Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

Cliff Miller 09-05-2012 06:30 PM

Re: Over 50 Crossfitters Sign In
 
tonite

death by ball slam (20 lb)

ball slam on the minute adding one each minute

got to 29 minutes and then the ball got way to slimy from my sweat and i was having a hard time gripping it properly. wanted to get to 30 as my coach said he would call it if i hit 30.

then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D

Alden Hingle 09-06-2012 09:34 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1091547]
then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D[/QUOTE]

What a hoot! Sounds like great fun.

9/6
Warmup: Row 700m; upper body mob; hip and hamstring stretches
Lifts: Box squats 45, 75, 90, 110X5
WOD: 3 RFT
65# power cleans X10
10# DB walking lunges X16
4:48
Cashout: OH squats PVC, 20, 30, 35, 40, 45 X5

First set of lunges with 20# dumbbells but too much weight for the pace so dropped the weight.

Deb Weber 09-06-2012 09:47 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.[/QUOTE]
:rofl::rofl::rofl: Thats hysterical. Who THINKS of these things?! Puts me in mind of the 'shades of grey' thingy, and no I haven't read it. I don't want to spoil my imagination - its always better. ;)

Jim Cordes 09-06-2012 11:43 AM

Re: Over 50 Crossfitters Sign In
 
9/6 WOD
揅inque Helen
5 x Every 5 min Complete:
400 M Run
21 Kettle Bell Swings
12 Pullups

Subbed 500M rows for 400M runs. Forgot to record times, but the main thing was I sat out Round 3. :( Feeling very tired and uninspired today, from the moment I woke up, as I got ready and drove in, as I warmed up, and even as I started. After two rounds I was ready to quit. THANK YOU Christina for telling me just to sit out Round 3. I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it.

Claw

JT Kalnay 09-06-2012 02:20 PM

Re: Over 50 Crossfitters Sign In
 
Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.

Alden Hingle 09-07-2012 01:33 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;1091746]
I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it.

Claw[/QUOTE]

Claw - Way to hang! Sometimes the most important battles we face are with ourselves.

9/7
Standard warmup
Lift: Bench Press 45, 80, 95, 110 X5
WOD: 3 RFT
Burpees (legs and chest touch floor) X10
95# barbell rows (w/ full shoulder ROM) X10
35# KB swings X10
6:42
Cashout: Wobble board

By the end of the round 3 burpees, they were "sets of 2." :(

Terry A Carey 09-07-2012 01:34 PM

Re: Over 50 Crossfitters Sign In
 
Might as well start somewhere so what better place than this!

Stats
56 yr old female
Not new to CF but have been dabbling for about 4 years.
I teach skiing in the winter and there is not CF box near me in VT so I have to start over every spring!
5"4 147 pounds on a good day
I come from a background of amatuer competitive bodybuiding with some success.
So yesterday was testing to find a 1rm of the Front squat

Work 5 sets
5 x75
4 x85
3 x97
2x115
1x125
I think I could have gone heavier but I really was not even sure where to start and I ran out of time

Metcon 12 min
21 du
3 pullups ascending order
45 sec plank
So I got to round 3 with 9 pullups and just could not get to 12 in 4th round so I kept the next 3 rounds of pullups at 9-11

Today more testing
1RM CG Bench Press
5x65
3x85
2x95
1x115
1x125 fail no time to go back and try between 115 and 125

then for time
5 rounds
6 push jerk(75)
15 Burpees
12:26

Rx was 95 for the girls so next time I will up the weight a tad and see how it goes.This was a gasser!

Terry

JT Kalnay 09-07-2012 03:21 PM

Re: Over 50 Crossfitters Sign In
 
Friday September 7, 2012

Supervised barbell warmup, then...

12 minutes to find 1RM of OHS
105

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...

Jim Cordes 09-07-2012 04:53 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1092066]Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...[/QUOTE]

JT, you might want to try Foundations. We are very big on it in our box.

Here is the 揳dvanced course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it抯 harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url]

Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url]

Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url]

I have found it really helpful in increasing both strength and flexibility.

Claw

Deb Weber 09-07-2012 06:37 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;1092083]JT, you might want to try Foundations. We are very big on it in our box.

Here is the 揳dvanced course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it抯 harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url]

Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url]

Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url]

I have found it really helpful in increasing both strength and flexibility.

Claw[/QUOTE]
thanks for those, I love it! Yes way harder than it looks. Reminds me of liftoffs and pulls, im supposed to lower the bar s l o w l y...my whole back and hams are shaking!

Cliff Miller 09-07-2012 06:49 PM

Re: Over 50 Crossfitters Sign In
 
tonite

1 RM squat to a 16" box with 5/8" chains on the bar

300lbs

then 3 RM dead lift

365lbs

1 class tomorrow morning then off for a couple of days camping.

keep up the great work everybody and welcome to the new crew

John Burch 09-08-2012 10:15 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Terry
9/7 WOD
4 rounds
250m row
5 KB swings 2 55
5 Burpee
end with 250m row

9/8 two man team WOD
one man runs 200m other man works
50 thrusters @ 75
100 situps
100 ring dips
200 DU

Post Tabata plank holds 15 rounds

m/57/180

JT Kalnay 09-08-2012 12:03 PM

Re: Over 50 Crossfitters Sign In
 
Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.

KBS
10x10#
20x20#
35x35#
40X35#
41x35#
42x35#
10x45#
15x45#
20x45#

worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
plank
side plank

Thanks for the links to Foundations. Looks interesting and useful.

Deb Weber 09-08-2012 04:33 PM

Re: Over 50 Crossfitters Sign In
 
oh yeah, hi JT Terry & Dave!!

Terry A Carey 09-09-2012 04:54 AM

Re: Over 50 Crossfitters Sign In
 
Thanks all!

JT Kalnay 09-09-2012 09:34 AM

Re: Over 50 Crossfitters Sign In
 
Sunday September 9, 2012

Mobility work from foundations site that was recommended herein.

Cindy, 11 rounds

Practiced C&J up to 195#.

Am going to do some running metcon this afternoon.

John Burch 09-09-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
 
back squats
O/H squats
pullups
walking lunges
DU's
50 Burpees YAY sets of 10
rest day work
m/57/180

Alden Hingle 09-10-2012 09:05 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Terry.

Saturday and Sunday were "Life Maintenance Days." No formal workout but lots of exercise lifting and moving ladder, dragging slash and dragging the road grader onto and off the truck each time I turned around for another driveway pass.

9/10
Standard warmup + military press 50, 65, 75 X5
Lift: Military press 85, 95 X5, 110 X8
Assist: Pull-ups (dead hang) 10, 10, 8, 2
Ring dips 10, 5, 5, 5, 5
WOD: 35# KB swings X50
1:52

Terry A Carey 09-10-2012 12:54 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the welcome!

De-loading week

Back Squat slow descent with 1 sec pause at the bottom
Went light with these to work on form

5x65
5x75
5x85
5x95

Barbell rows,
again light with a pause
5 sets 6 repsx65lb

them some walking lunges
couple with ring rows elevated feet

easy day:D

JT Kalnay 09-10-2012 01:01 PM

Re: Over 50 Crossfitters Sign In
 
Monday September 10, 2012

Mobility work warmup (from foundations link)

Low bar back squats skill and strength practice


Work Capacity Wod
5 rounds of:
10 back squats, 7 burpee box jumps
13:11

Jim Cordes 09-10-2012 06:50 PM

Re: Over 50 Crossfitters Sign In
 
9/8 WOD (Saturday)
4 rounds for reps of the following, no break between stations:
Competition push-ups
One armed kettlebell snatches (1 pood)
Box jumps (30 inches)
PVC overhead squats
Rest

110, 115, 100, 102 reps per round
Score one for the old guys. MikeMacSB had the highest score, followed by Masters Augie and me. This was a fun WOD, giving me the butt kicking I needed.

9/9 Sunday workout at Bacara
Weighted pull ups
5-3-2-2-1-1
15-25-35-45-55(fail)-50

Done with supine grip. The first few rounds I held dumbbells with my toes, then as bells started to slip off feet I tied the dumbbells around my waist. Proceeded to bang my bruised shin split with the swinging bell, causing great deal of pain

Followed by
25-15-9
100# Power cleans
Push ups

5:19
Took a few more breaks than I wanted, but overall pleased with this time for a first try at this WOD which I made up.

9/10 WOD
揚ush Press Medley
10 at 30%
10 at 40%
10 at 50%
10 at 60%
ME at 70%
(~90 sec rest between)

Based percentages off of 160# (45-60-80-95-115).
6 @ 115#

Followed by
揝ticks and Balls
25-20-15-10-5 Wall Balls (20/14#)
5-10-15-20-25 PVC Sit ups (feet anchored)

7:25
Had a real hard time with the wall balls, struggled even to string five together by the end. PVC sit ups also became difficult starting at around of 20, I needed to break up both rounds of 20 and 25. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7974725204/[/url]

Claw

Terry A Carey 09-11-2012 03:22 PM

Re: Over 50 Crossfitters Sign In
 
Metcons
5 min AMRAP
100m run
12 DL 105#
6 Hand release Pushups
3 minutes rest x2
3 rounds plus 100 m run and 3DL
#2 3 rounds 100 m run 4 DL

Next
5 Min AMRAP
30 DU
12 alternating dumbell snatch 20lbs
6 dips
x2
2 rounds some du's
2 rounds some du's

Still on a de loading week

T

2 rounds

Cliff Miller 09-11-2012 06:32 PM

Re: Over 50 Crossfitters Sign In
 
tonite

8 round tabata

20 seconds 24" box jump
10 second rest
20 seconds sit ups
10 second rest
repeat

59 box jumps
94 sit ups

Bill Hoogsteden 09-11-2012 07:05 PM

Re: Over 50 Crossfitters Sign In
 
Welcome JT & Terry!!

Nice work all!!

I'm back after a week of being off the internet at home...

Kept up the Burpee (Yay! Burpees!!) Challenge, Day 38! :D

[B]WOD:[/B]

Severin [I](Scaled)[/I]

50 Pull Ups [I](Mostly Kipping)[/I]
100 Push Ups
5K run

43:38

[I]Clipped 7 and 1/2 minutes off my Oct 2010 Severin time!! And that was FAR more scaled than this time. Kind of disappointed with the run, which was a little slower than on 8 Aug. But was happy to get the total WOD done in a PR![/I]

Jim Cordes 09-12-2012 10:57 AM

Re: Over 50 Crossfitters Sign In
 
9/12 WOD

400 M Run time trial
Subbed 500 M row: 1:44.7
This was about 3.5 seconds off my PR. Thought I had done better.

10 Rounds For Time
5 Hang Power Snatch (75#/55#)
10 Med Ball V-Twists (R/L=1)
200 M Run
Subbed 250 M row for run: 22:16

Subbing rowing for running really increases the time and effort of this WOD. I finished last in class, and was about one-third again as long the fastest times. All HPS's straight through, med ball V-twists were usually broken around 14-6. Very humid and sweaty made just hanging on to the med balls tricky. Rows were where most of time was taken, although my last row was at a 1:55 pace, which was fast for me.

Nice big class this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7979540215/[/url]

Claw

Terry A Carey 09-12-2012 11:25 AM

Re: Over 50 Crossfitters Sign In
 
Hang Power Clean 55% of 1RM
2 reps every 30 secs x10
65#

metcon 8 rounds for time
5 pullups
20 air squats
8:10

all unbroken:D

Cliff Miller 09-12-2012 07:16 PM

Re: Over 50 Crossfitters Sign In
 
great work on the pr william nice row time jim and terry on the unbroken run.

tonite

3 rm front squat

295lb

then 1 rm dead lift w/purple bands

385lb

then tomorrow cut 2 1/2 cords of fire wood that showed up in the driveway unexpectedly in 6 - 8 foot chunks thanks to a landscaper friend however since i am going to a buddy's 50th this weekend out of town it needs to be done before i leave so that my wife can move it into the woodshed over the weekend :rofl:

Bill Hoogsteden 09-12-2012 07:22 PM

Re: Over 50 Crossfitters Sign In
 
Claw, Nice rows!! Times look great to me!!

Terry, Nice on the Hang Power Cleans & the metcon!

[B]WU:[/B]
SU/DU practice
50 yds
Frankenstein Walks
Front Back Front Kick Walks
Hip openers
Hip Closers
Butt Kickers

[B]WOD:[/B]
3RFT:
500m Row
400m Run

13:46

[I]Tried to keep to a pace of under 2 min for the rows & the runs. 1st round was done under 4 min. 2nd round is where I slowed down. Slower than I'd like, but I'll take it![/I]

Jim Cordes 09-13-2012 11:36 AM

Re: Over 50 Crossfitters Sign In
 
9/13 WOD

Max Double Unders in 5 Min
229
Traver and KJ both 300+. Damn!

Overhead Squats
10-10-10-10
105-105-105-115
115# ties my 3-rep max. This was a good opportunity for me to get some concentrated work on my OHS. Always remember: weight in heels, knees out.

8 Min AMRAP
3 Paralette passthroughs
6 Man makers
9 Hollow rocks
4 rounds (@35# dumbbells) + 3 passthroughs + 3 man makers
The AMRAP was basically man makers punctuated by moments of rest.

What a fun WOD! Christina coached, Traver, KJ, Shane W and Geoff there. As KJ said, we came for the double unders and OHS, had to stay for the man makers. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7983151826/[/url]

Claw

JT Kalnay 09-13-2012 03:06 PM

Re: Over 50 Crossfitters Sign In
 
Thursday 9/13/12

78 minute walk by the water. Very nice, very tiring!

Alden Hingle 09-13-2012 03:35 PM

Re: Over 50 Crossfitters Sign In
 
9/13
Standard warmup + squats 45, 80, 95 X5/ 115X3
Lift: Squats 125, 145X5, 165 X6
Assist: 65# good mornings X10; 10# DB walking lunges X16

Bad sleep last night, no "gas in the tank" so quit after one set of assist.

Bill Hoogsteden 09-13-2012 08:03 PM

Re: Over 50 Crossfitters Sign In
 
I was remiss yesterday:
39 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

[B]WU:[/B]
500m row
SU/DU practice
50ft
Frankenstein Walks
Front back Front kick walks
Hip openners

10 24" Box Jumps

[B]WOD:[/B]
5X3 Back Squats @ 225#

[I]~90% right knee was weak, but I got through them.[/I]

Then
for time:
30 25# KB Snatches
800m run
30 25# KB Snatches

[I]Used the heaviest KB at the base Globo. Had to make it quick!![/I]

40 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

Cliff Miller 09-14-2012 07:19 AM

Re: Over 50 Crossfitters Sign In
 
last nite was a logging show in the drive way

2 chainsaws running 2 people moving rounds 2 cords cut done in under an hour

then my son and i stacked it all by about 7 p.m. and had the drive way swept so we could park in it again.

i knew it needed to be split and was feeling pretty good still and my wife was susposed tobe home from work just after 8 so i figured i would do an hour of splitting with the axe. so i told myself i would quit when she got home.

she did not tell me she was working late last nite. i split wood until about 8:45 and had to quit cause i was bagged. i got close to 1 1/2 cords split in that time however.

i think my wife and i were both surprised that i was able to get as much done as i did. i totaly credit crossfit for my being able to do what i did last nite. even though i feel rough this morning i would not be able to even move if i had not been doing what we do on a nightly basis at class for almost the last 3 years.

plus 4 brisket on the smoker for buddy's 50th. :pepper::pepper: gonna be a great off weekend.

keep up the hard work everybody

Alden Hingle 09-14-2012 09:58 AM

Re: Over 50 Crossfitters Sign In
 
Cliff - Nice demo of functional fitness!

Claw - Nice job on the DU and the OHS.

Bill H - I find there is a very large difference in intensity between a sub 2 and a 2:10 500m row. I'm with you; I'd take that time.

9/14
Warmup: Row 700m; upper body mob; pull-ups; Abmat situps; bench press
45, 80, 100, 120X5
Lift: Bench press 130, 150 X5; 170 X7
Assist: Pushups X3X10; 95# barbell rows X3X10
WOD: 35# KB swings X60
2:14


All times are GMT -7. The time now is 12:44 PM.


CrossFit is a registered trademark of CrossFit Inc.