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I did Fran today for the very first time! :kicking0: That was fun! I went light - 45# - on thrusters but tried to keep them unbroken. The trainer said she'd never heard me breath so heavy. :rofl: My pullups still suck (excuse my French), but they are getting better too. Next time I will definitely try a little heavier for the thrusters.

The guys in class went heavier (so few of us there at 6 AM), so while they were finishing up, I did some core work.

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[B]11_10_09[/B]
Warmup - Row 500, usual

[B]WOD
"Tabata Something Else"[/B]

20 seconds of work, 10 seconds of rest, for 8 rounds each of:

pull-ups
push-ups
sit-ups
squats
33/335 [I]Crappy numbers, first time rx, last may #s were about the same but I was doing ring pullups and some knee pushups. Pullups were hard.[/I]


[B]11_10_09[/B]
Warmup - Row 500, usual, pushups, squats, GHD situps & exts

[B]WOD
"D.T"[/B]

5 rounds for time of:

12 deadlifts - 155# (95#)
9 hang power cleans
6 push jerks
16:08 Rx (Ladies 95#)


Nice job [B]Diane D[/B] you excel at the kind of workouts Im awful at!:super:
[B]Diane M[/B] wtg, your first Fran!!
Thank you [B]John B & Beck.[/B]
Nice work everyone!

[B]John SR[/B] Big time WOD anxiety - Friday, my first Filthy 50!!:)
[B]THANKS TO ALL OUR VETERANS!!! :thanx:[/B]

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PS [B]terry[/B] - of course we knew that was a typo before you posted it...haha!!

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Deb B thanks for the avatar. Did "Cindy" today and reminded myself to anchor a small stability ball to do form checks on the squat depth.

Did 20 rounds plus 5 Pull up. This is one more round than the last time. Used a check sheet for hash marks. The time broke down like this: 1st 10 rounds in 8:48, next five at 14:11. and last five in 20:05. I checked the stop watch after the five pull ups.

Taking a break from lifting heavy weights may just be leaving me more energized for the metcons.

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CFC Wu

Wod K B @ 35#
4 Tgu Right Arm
21 Sp Right Arm
4 Tgu Left Arm
21 Sp Left Arm
8 Tgu R A
15 Sp R A
8 Tgu L A
15 Sp L A
16 Tgu R A
9 Sp R A
16 Tgu L R
9 Sp L R
26:24

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Power Cleans, 2-2-1-1-1 135, 185, 195f, 185, 185f Not so good

3 Rounds Timed
10 hang power cleans 115#
10 Front Squats 115#
10 Knee to elbows

Rx was 135# did mine at 115# in 19:30. Was at Globo gym,not box. Didn't like not being able to bail on the power cleans.

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11/11/09

Row 2500m - 9:56.4
Indian Club drills

WOD
For time:
10-9-8-7-6-5-4-3-2-1 Reps
Hang Power Clean 135#
Push Press 135#
KB Swing 2 pood (70.4#)

As Rxed
29:09

Man, that stuff gets heavy fast !

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John W: Strong work! :notworth:

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sorry for so many posts (can't find that edit button!)
[B]John W[/B] that IS strong work.
[B]Dave[/B] your PR on Cindy is [B]27 rounds[/B]?? Wow! and [B]Pat[/B] did 20 rounds Terry did 18. :highfive:How do you guys go so FAST??? Im like, the s-l-o-w-e-s-t one at my gym.
[B]Jeff[/B] RE SB - is there some percentage of 1RM or something you work from? When fives, triples, singles come up at our gym, I just try to use a weight where I'll get some reps but fail at the end.

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[QUOTE=Deb Borbone;694822]
[B]Jeff[/B] RE SB - is there some percentage of 1RM or something you work from? When fives, triples, singles come up at our gym, I just try to use a weight where I'll get some reps but fail at the end.[/QUOTE]

Deb, My 1RM keeps improving so I do the same, pick a progression in which I plan to fail at the end, although I do eyeball it in a way. Some on the board think the if you are still in a linear progression at CF than you are not "intermediate" enough to undertake CFSB. BS. I've been CF'ing for about a year, I got the moves down and I'm constantly improving my technique on the Oly's. Besides, CFSB is a good recipe to work from and I like the strength work combined with Metcons.

Jeff

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Today - 11/12/09

I worked out in Patrick's garage.

In about 45 minutes he coached me to a new :D [SIZE="3"][FONT="Arial Black"][COLOR="Red"]DL PR of 170!![/COLOR][/FONT][/SIZE] :D

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[QUOTE=Diane Dennis;694912]...a new :D [SIZE="3"][FONT="Arial Black"][COLOR="Red"]DL PR of 170!![/COLOR][/FONT][/SIZE] :D[/QUOTE]

Way to go Diane! :highfive: :D :highfive:

I did Cindy today -- "Puppy" - 12 minutes, 9 rounds...

Man these WODs are deceptive! I left feeling pretty perky and was sort of beating myself up for not going after it more than I did. Well, now it's four hours later and every time I take a walk my legs threaten to give out - I guess I did do some work...

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Dang you guys! :pepper:

I ran 5k this morning in 27:53. That is 1-1/2-2 minutes faster than the times I recorded before I started CrossFit four months ago. :D And I have not been running with any regularity! My fastest time was 26:20, but that was at sea level. :cool: Going to Florida next week...maybe I can do 26:20 again.

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You all ever get grief from Over 50 Non-Crossfitters about crossfitting? Sorry, I'm not going to spend the next whatever years I got riding around in a golf cart.

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Well, [B]Charlie[/B], we gave up on the Air Force and flew her out commercial to catch a rotator out of BWI. Ironic that it was on Veterans Day. 12 month countdown starts now.:rolleyes:

[B]Jeff[/B], Never. Of course I don't hang out with that set. Most of my homies are 4-7 years old.

11-12-09
WU:
#50 KB squat 5-10-15
pullups 5-10-5
dips 5-10-5
#45 OH walking lunge 7-10-7
pushup 10-15-20
situps 10-15-15
#45 goodmornings 10-10-10

WOD: Made this up, short on time (again)
10 rounds for time of:
5 x pullups
10 x #135 deadlifts
16:20.2

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[QUOTE=Jeff Kilinski;695188]You all ever get grief from Over 50 Non-Crossfitters about crossfitting? Sorry, I'm not going to spend the next whatever years I got riding around in a golf cart.[/QUOTE]

Oh I love golf carts! I want one! I'm not 50 yet, but some people think my workouts are too intense. But they only last 20 minutes, usually. :shrug: And they're scaled!

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Respirator on full workout

8 rounds

400 meters stairmaster level 11
50 jumping jacks
100 single unders
30 squats

31:20

Seems slow, but best I can do today.

[B]Jeff:[/B] Quick story, When I was 35 I heard about this guy, Norman Marks who owned a gym in Oakland and was a long time training partner of Jack LaLanne.

I was in good shape (for a bodybuilder) and asked to do a workout with him. He was 56 I think. Long story short, he absolutely destroyed me. I essentially snuck out the back door without finishing the workout. That was my introduction to metcon style training.

We later became friends and he told me that Jack would do the same thing to him everytime they trained. Bottom line, age can make things more challenging, but isn't that the best part? I refuse to be put into a box. I'm old, but I'm not dead yet. :cool:

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[QUOTE=Diane Dennis;694912]Today - 11/12/09

I worked out in Patrick's garage.

In about 45 minutes he coached me to a new :D [SIZE="3"][FONT="Arial Black"][COLOR="Red"]DL PR of 170!![/COLOR][/FONT][/SIZE] :D[/QUOTE]

Diane! Congrats!

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[B]Diane D.[/B]Way to go on the DL PR !:pepper:

11/12/09

Row 2500m - 10:07.6
Indian Club Drills

WOD
4 rounds
Max reps Bodyweight Bench press (235#)
Max Rope climbs in 2 minutes
Rest as long as you like between rounds (Like Lynne but with a rope climb)

1. 6 BP/3 Rope climbs
2. 8 BP/3 Rope climbs
3. 9 BP/3 Rope climbs
4. 7 BP/3 Rope climbs

Total- 30 BP, 12 rope climbs

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Back Squats 5x-3, 185, 225, 225, 235, 235, new PR

Chinup ladder, 1 chinup the first minute, 2 chinups the second, 3 the third...

17 and 8/18

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[B]Jeff[/B] - I get grief from a lot of my inactive, overweight, medication-taking over-50 friends just because I have incorporated workouts and decent eating into my lifestyle. I've been doing this for over three years and my closest friend still refers to my lifestyle as "some kick that I'm on". Meanwhile she takes medication for high BP, an enlarged heart and osteoporosis. I take zero medication, have cured my bad knees, cured my bad back and even improved my eyesight! And the fact that I do CrossFit makes me "crazy". Oh well, I guess if crazy is my only ailment, I'll take it. Plus, while getting healthy, I also improved my appearance.
Then (fat and hiding in shadows) and now (not hiding from anything):

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Diane, Awesome pic's and congrats on your accomplishments. Yeah, the snarky comments I got from buddies were just like the stuff you got from your friends. Oh well, I can't swing a golf club but I can swing a barbell.

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[B]Diane:[/B] What a difference, not only in appearance, but confidence. It shows!

Respirator off

Bunker gear, boots, helmet in soft sand

10 intervals:

60 yard run
80 yards around cones
60 yards backward
60 yard run

1:32
1:28
1:28
1:27
1:25
1:26
1:21 pr
1:22
1:25
1:25

Did not time rest periods. Rested long enough for respirations to return to almost normal. Dread these workouts, but I would rather suffer now that let my team down in competition. Beautiful day here, but snow is coming in the next day or so.

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[B]11-13-09[/B]

A few days ago I was in the "Crossfit" gym (a barely converted racquetball court in one of the post gyms) and noticed a horizontal ladder/pullup bar kind of lattice work thing in the giant Rogue rack. It reminded me of the old 5 event PT test from my early Army days (circa 1976). So, I decided to create a WOD that would incorporate the ladder in lieu of pullups. The ladder has 9 "rungs" spaced about 24" apart.
WU:
10-10-10 BW squats
1-2-3 DH pullups
3-3-5 ring dips
5-5-5 #45 Clean & Jerks (split)

WOD: 5 rounds for time of:
500m row
Horizontal ladder
10 x ring pushups
10 x #65 Clean & Jerks (split)
10 x #50 KB swings

38:14.8 Great workout. I didn't intend to take as long as I did but slowed waaay down on the C&J. And pretty smoked after. And set rowing [COLOR="Red"][B]PR[/B][/COLOR] using tips from [B]Charlie and Diane[/B]. My fastest 500m was 2:02.5 I'm getting closer to sub 2's everyday.

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Awesome Diane! :super:

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[B]11-10-09[/B]
Hang Squat Clean 5-5-5-3-3-3
135 (1 fail), 135, 135, 145, 155 (1 fail), 145, 135
Rest 5 min. then,

7 rounds for time:
-7 box jumps (24")
-3 muscle ups (jumping with rings above shoulders)

5:09

Then do 2 sets of 12 glute bridges. (on your back, heels by you’re a$$, hips up and pause)

[B]David,[/B] :highfive:
Forgot to mention… way to kill Cindy that was an awesome time. Yeah I guess we were neighbors, very familiar with Brentwood…go there once in a while to eat at Cap’s.

[B]Jeff,[/B]
Most of the people I work with think I am weird…but in reality I know they wish they could feed themselves the proper fuel, instead of candy and coke…. and walk out the door at 5pm and say… see yah got to go work out…most all the guys I work with are younger...any chance I get I like to do things like move a heavy object they struggle with. I get tons of respect from them. I do find that I no longer hang out with my old friends as much. I just have much more fun now sprinting with my dog and swinging a kettlebell at the park across the street (that always brings out the gawkers) as opposed to sitting at a sports bar drinking beer and feeling like $hit the next day.

[B]Diane,[/B]:notworth:
Awesome pics of before and after. I haven’t looked at mine in a while but I took a pic after our recent Nutrition challenge see attached below, I have been going hard core Paleo since. I might try cutting back on the calories as I usually eat as much as I want lately, but still maintaining 195lbs. I was 235lbs in the before pic. Like you, I no longer take medications for high cholesterol and other issues. I have really never felt this good…ever…well at least that I can remember…coming out of the womb had to feel good.

I am in NJ right now (working), I was going to go to CF Bernardsville at 5:30am today (I have been there before), but just way too tired after the time change and working a 12 hour day. So I slept in until 6am. Looks like I will start the MEBB when I get back, I did do the first workout on Monday (above). Also did continous situps, pushups and squats for 15 min. in my room yesterday…damn its cold here. Might try and hit CF Montclair for their free Saturday workout…if I can sneak away.

Sorry for the long winded post…bored in NJ.

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[B]11_13_09[/B]
Warmup: Row 500, GHD situps, back ext, squats

[B]"Filthy Fifty"[/B]

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double unders

30:xx or 31 Rx'd.
First Filthy, thought I'd die. Spots in front of my eyes during the burpees.
What I hate about these kinda workouts is, all Im thinking about is how my form is getting worse as I go along getting tired. Drives me nuts!

You both look great, [B]Diane & Terry[/B]!!! Woohoo!
I get the "cult", "excessive", "overdoing it" crap a lot. Couldn't care less - Crossfit works!

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Terry, don't know where in NJ you are. Shed's open tomorrow am, last workout at noon. Hear Montclair's huge, never been.

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Nice pics !!

11/13/09
Tried to keep it short today.

3 rds
150 Single unders
40 step ups
11 burpees
14 walking lunges

17:44

Gymnastics cert tomorrow @ Crossfit Long Island City !!!!:pepper:

At the end of the day's session tomorrow, Gillian Mounsey will be attempting 100 muscle-ups in 60 minutes to benefit "Hope for the Warriors". It is going to be shown live on the internet but I'm not sure how you can access the feed. If you're interested try the main site or [url]http://crossfitlic.com[/url]
Should start sometime after 4:30pm

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Did Cindy on Wednesday, 9 rounds. Down from 10 rounds last time. Hmmmm.

Tonight, did deadlift 1-1-1-1-1
265, 315, 335, 385, 415 PR

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HOT Diane
there is some great work going on by all on this board
I dont hang with anyone round my age so I hear no grief just glad my wife is cool with me going to the Box 5 days a week

CFT- 745 hit a PR on the DL 355#

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11/13/09

[B]Warmup[/B] (same)- lots of joint mobility drills, 1-2 min skipping or sprints, some PUs and PLUs

[B]SN[/B]
50#x2x4
[B]CL&J[/B]
60#x2x4
[B]SN balance [/B]
55#x3x4
[B]BSQ[/B]
85#x5
105x2
115x2x4
[B]WOD[/B] - 3 rnds for time[LIST][*]15 x KBS 35#[*]5 x broad jump[/LIST]3:07

*don't sweat much these days but I am getting time in my workouts for attention to details. It's a slow climb.
___________________________________
Nice pix [B]Diane[/B] - you've done well and your output is very enviable!

I don't do before and afters because, quite honestly, I look the same when I slack off incorporating any fitness activity in my life, then I look improved in the same way after getting my butt back in gear. I've seen it over and over through my adult life. It really doesn't matter what activity I choose to go about doing it either (but then I tend not to choose cardio-intensive goals anyway, always strength/stamina type). The changes for me are more emotional and energy level.

You guys are killing me with your[B] Cindy[/B] scores. The best I ever did with J-PLUs and knee PUs was 13 rounds and Rx-ed 9 rounds. I did find a real pullup station at the outdoor track a few blocks away from home. I haven't forgotten how to kip it turns out, but they still gas me after a few. Maybe I'll give Cindy a try again soon.:o

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New PR in the Back squat 1x20 at 160#

However, choked on Nancy (5 rounds 400m run, 15 OHS). The first time I really wanted to bail on the whole WOD but didn't. 65# 22:47 Saturdays suck.

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today at CFC we did a team challenge with 3 teams we were team 1 with five people team 2 and 3 had 4 people each Team 1 had the oldest (me) and the youngest my Son Kyle who is just back from a broken arm Kyle met Puckie twice during the event. The challenge was

run 1 mile
200 pull ups
300 push ups
600 squats
run 1 mile

all done as a team when one man reached his limit of reps the next would start from there The whole thing was a lot of fun Funny to think that some a$$ busting challeng like this would be fun

m/55/180# CrossfitChesterton

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[B]11.14.2009-Saturday[/B]
[I]F50 whacked me yesterday; still fighting w/a cold![/I]

Warmup: 15 Burpees, squats, back extensions, situps

[B]"Christine"[/B]
3 rounds for time of:
500 meter row
12 deadlifts - bodyweight
21 box jumps
[B]13:29 140#[/B]
[I]Beat 5.2.09 time of 14:24, scaled to 85#.[/I]
Got the first row in 1:53 or 4, that never happens . The others I forgot to look, certainly they were much longer. I see that its partly a mental thing, certainly haven't approached rowing the way I do a barbell, or in any goal-oriented way.
rest day tomorrow, wahoo!

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[QUOTE=Diane Dennis;695421]I get grief from a lot of my inactive, overweight, medication-taking over-50 friends just because I have incorporated workouts and decent eating into my lifestyle...And the fact that I do CrossFit makes me "crazy". [/QUOTE]

Crazy like a fox! And you've got the pics to prove it! Great job!

DH is like your friends, and I'll be damned if i end up like that... It is great to have this thread with others who are over 50 and not resigned to a life of heart and joint issues and diabetes and drugs... We'll be crazy as we enjoy life and grow old at the same time, eh? And if we do end up dealing with health issues, we'll be all the better prepared physcially and mentally to survive them and thrive...

Today - "Eva" 21:09 - scaled to buttercups
WARMUP - 5' easy elliptical, movement prep 12x: hip overs, walking lunges (forearm to insert forward & backwards w/twist) , T-hamstring backwards walk, sumo squats, 2' hard elliptical

3 rounds: Run 400 meters / 25# Kettlebell swing, 15 reps / 15 Beginner Pull-ups
Ran outside: +37, cloudy, breezy... jacket, hat & mittens required :)

COOL DOWN: 5' easy elliptical, stretches

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Diane and Terry great pictures.

Terry, if you are bored, go on over to LIC and join John W. for gymnastics cert and watch that young lady do her 100 MU's in 60 minutes. Hope she doesn't bang her head on the bar!

John B. the group workout sounds like you and your son had a blast (actually he more than you:rofl:). My wife and kids are starting to question what to give me for my b'day. Maybe I'll get some feedback on the affiliates in Tempe AZ and use one of the group on the weekends. I really like my globo and it's so convenient.

I don't have before and after jpegs. However, I do have some data.

I did some metabolic and composition testing at three points since joining my globo: 11/06 when I left Gold's after 4 years, 5/08 five to six months before I started to do crossfit, and 11/13/09 a year later and about 4-5 months since starting Paleo My routine with weights from 2003 to 11/2008 was hypertrophy oriented resistance: push day, leg day, pull day, some mt biking, hiking, some pilates and yoga.


Date: 11/06------5/08-----11/09
Weight: 243-------254------240 (dressed)
% Fat: 25-------24-------17 (caliper)
Sit and
Reach 13.3------13.2-----15.9
BodyMass
Index All Obese Class 1
Bicep
Strength 106---------------108
VO2Max: 31.0-----35.0-----30.8

So the flexibilty and composition were in the excellent range. Bicep strength was in the same range throughout. I haven't done a bicep curl in a year! The norms are built into the club's software. The trainer thought that the decline in VO2 may be due to so much work being done at higher levels of intensity (the metcons). He recommended doing some of the endurance work at a slower pace in the lower cardiac zone levels. On the other hand, these data indicate that over the three years, I took off 20 lbs of fat and added 17 lbs of muscle. The current lean body mass is 198 lbs.

Looking at these numbers, especially for the past year, the crossfit and dietary changes have clearly offset a pattern of continuous weight gain.

I'm on the fence about slowing down on the metcons. Your feedback is important to me. Sorry for such a long post.

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Pat -- awesome stats!

Regarding the metcons, how do you feel? What are your goals for VO2 max? How do they balance with goals for the other stats? We can't always improve indefinitely and there comes a point where to improve in one area means other areas have to give a little. If at 30.8 VO2Max you feel functionallly strong and able, and your other stats say you're so much more functionally strong and able than a year ago... ????

Kudos for a great job this past year!

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thanks Beck. I really enjoy the fast work. Slowing down would theoretically leave me longer in a more aerobic zone and hence better fat burning environment. But I am already burning enough fat! Future goals with this are really not clear. I just enjoy doing this stuff. I look forward to the sessions. The fact that everything is measured keeps me motivated.

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Diane - great pics. You should be very proud.

Pat - I was very impressed with the numbers. I guess this stuff works.

The most important thing is that we all have the right attitude. I know one thing that as opposed to most people, I am in better shape than I was 20 years ago. That means a lot. I am sure most of you a have similar experience.

11/11/09 Cindy 17 rounds pull ups assisted. Reduced assist from last time.

11/12/09 Rest

11/13/09 Front Squats 3/95, 3/100, 3/105, 5/110, 5/110

11/14/09 Press 10/45, 6/65, 3/75, 3/85, 1/95, 1/105/ 1/110, 5/85, 10/65