Re: Over 50 Crossfitters Sign In
 

Maybe I should start a new thread for CFers over 60. I've been doing the workouts for about 7-8 months. I use the WOD's from an affiliate that I used for about 2-3 months. Some exercises are out or modified due to limitations in range of motion or osteoarthritis in the knees.

Today's WOD was 3 rounds of: 5 BB Thrusters-95 lbs, 10 Pull ups, 15 Burpees, 20 squats, 25 sit ups. Quarter mile run before and after the above. Total time for today was 30'33".

Since I can not run, I use a treadmill at elevation and keep my HR at the top of the curve.



6'1", 250, 64 yrs.

Re: Over 50 Crossfitters Sign In
 

Back from our travels of late........had a great time, but it is sure nice to be home!

[I][B]090509 SATURDAY; @ CrossFit East Decatur (Atlanta, GA)
[/B][/I][B]
Warm-up
Modified CFEW: [/B]Included approx. 20 DU attempts. Got each attempt, but again, chained none together.......:(

[B]WOD: (Main Page), for time of
4 X 800m Run. Rest as needed between runs. [/B]Subbed 800m Rows. Wish my right Achilles would stop nagging me so I could run again....
[B]TIMES: 2:54 / 3:06 / 3:12 / 3:03

[/B]Just for info, later this morning, CFED and members from other Atlanta affiliates all got together for a special Relay for Life WOD at BTB Fitness/CrossFit, with all proceeds from participants and/or donations benefitting Relay for Life! A High-Five (or at least, some peppers) to all the ATL area affiliates!

:pepper::pepper::pepper:


[I]No access to a PC for a few days. Posting from my CrackBerry. I really AM all thumbs....GAW![/I]

[I][B]090510 - REST DAY[/B][/I]. Last day in ATL, lots of family fun!

[I][B]090511 - REST DAY[/B][/I] - Travel back to CA.

[I][B]090512 - another REST DAY[/B][/I]. Lots to do @ daughter's up in Redding and no chance to work out.


[I][B]090513 Wednesday[/B][/I]
Short work out at globo near daughter's place.

Warm-up: Precor EFX546 Cross-trainer 10:00 / L3 / 150 watts / 150-160 spm / .95 mi.
CFWU (modified) X 2

WOD: Power Cleans 1,1,1,1,1,1,1. Post loads.
Warm-up; 45# X 15
Working:
95#, 105#(FX3), 95, 95, 95, 95, 95, 95. Not happy with these so kept weight here and worked on form. Tried for 5 X 5 work.
95# X 3, F4, F5. 95# X 3, F4. 95# X 4, F5. 95# X 2, F3.
[I][B]Note: [/B]Turns out I did Hang Power Cleans and did not pull from the floor....[/I]
Pull-ups: Dead hang: 4,5,4,4.
Kipping practice: 5,5,5.

[I][B]090514 Thursday[/B][/I]
@ CrossFit Redding
CF Redding warm-up
1000m Row - damper @ 7.5
Time: 3:41.6

WOD: "Salt Dog" FGB Style
3 rounds, 1 minute of each exercise with no rest between exercises. Rest precisely one minute between rounds. Score total reps for all rounds of:
Tire Flips
KTEs
Db Thrusters 20#
Score: 49, 34, 39 = 122.
This was WICKED - no question about it! Not whining here...just definitely feeling 2 weeks of questionable eating and limited workouts.

[I][B]090515 FRIDAY[/B][/I]
[I]Got to work out again at CF Redding.......Gotta Love It! Thanks Kevin, Cubby, and Jordan!

[/I][B]Warm-up:
Jump Rope Singles - 100 X 1. Tried for some DUs - Not today!
CF Redding Warm-up

WOD: "Cindy"
AMRAP 20:00 of:
5 pull-ups (rings)
10 push-ups
15 squats
TOTAL: As RX'd for 14 Rounds + 4 pull-ups, so I guess this is a PR....
[/B]Last full "Cindy" was 081118; 14 rounds + 5 pull-ups + 9 push-ups, but pull-ups were jumping.

[B]Squat Therapy:[/B] Took this training exercise from my session with Shana Alverson at CF East Decatur.
[B]Squat position bottom holds (weighted).[/B]
[B]10 reps. Held each one approx. 25 - 30 sec. [/B]These allowed me (tight hams, etc). to work on the correct positioning at the bottom of the squat.
[B]Notes:[/B] "Cindy" showed me I definitely need work on all aspects of my endurance (both breathing and muscular). Pull-ups and push-ups were broken after about five rounds. Found that if I slowed down the squats, I was able to "hang in there" with all but about three sets unbroken and form improved. I seem to be constantly working at my breathing limits.

Looks like everyone has been doing great work. I'll be catching up this week!

Re: Over 50 Crossfitters Sign In
 

Just peeking. I plan on knocking out some kind of WOD today. Spent yesterday touring Leeds Castle with a follow on walk around Cantebury Cathedral. Lots and lots of walking.

Tom and Pat...Welcome. This is a good group of folks.

Tom and Diane...As far as the pains and other minor complaints we can develop. I am a big proponent of Starting Strength for not just getting strong, but also toughening up your muscles, tendons, etc for exercise abuse. Consider backing off CF for a month+ and just concentrate on lifting. Read what Rip has to say on the subject.

Terry...That's a lot of good work. I don't know you can stand being on the road. I hate it. At least when I am deployed, I can settle into some sort of routine. The diet has all but gone out the window. It is really pretty difficult to eat well here at Mildenhall (aka Moldy-hole).

I will be off line for another day or so and hopefully, by then I will be back home.

Today is our 29th Anniversary...and I'm TDY...again. Poor girl, she puts up with way to much.

:broc::broc::broc::broc::broc:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Charles Pyke;590027]Just peeking. I plan on knocking out some kind of WOD today. Spent yesterday touring Leeds Castle with a follow on walk around Cantebury Cathedral. Lots and lots of walking.

Tom and Pat...Welcome. This is a good group of folks.

Tom and Diane...As far as the pains and other minor complaints we can develop. I am a big proponent of Starting Strength for not just getting strong, but also toughening up your muscles, tendons, etc for exercise abuse. Consider backing off CF for a month+ and just concentrate on lifting. Read what Rip has to say on the subject.

Terry...That's a lot of good work. I don't know you can stand being on the road. I hate it. At least when I am deployed, I can settle into some sort of routine. The diet has all but gone out the window. It is really pretty difficult to eat well here at Mildenhall (aka Moldy-hole).

I will be off line for another day or so and hopefully, by then I will be back home.

Today is our 29th Anniversary...and I'm TDY...again. Poor girl, she puts up with way to much.

:broc::broc::broc::broc::broc:[/QUOTE]

Congradulations on the anniversary. This Thanksgiving, my wife and I will have 40 years. Do you vary cycles of PL with CF? Thought of doing this myself. I went to PL competition this year's AZ Senior Olympics just to see what 's up and what the competition looks like. So I may do some PL events.

Re: Over 50 Crossfitters Sign In
 

:D welcome Pat glad to have you posting here
5/17/09-090517

100' walking lunge 4 rounds @ 70lb @60lb @30lb @0lb
30 24" box jump 4 rounds
20 pullups no extra lb 4 rounds, broken

time 26:45 I screwed up when I started off with two 35lb dumbells for a 100
walking lunge, O well I need the work anyway

M/54/183

Re: Over 50 Crossfitters Sign In
 

[B]Tom, Pat[/B] Welcome aboard. You'll enjoy this thread...there's good, well seasoned (well, [B]Charlie[/B] and I are more salty/crusty rather than seasoned...[B]Terry[/B], now [B]Terry[/B] is seasoned with olive oil and sea salt) folks here. Enjoy.

Today I actually paid a baby sitter to come watch the youngun's so I could:

CFWU:
C2 Row 1047 meters in 5:00 min
and a quick x 3:
15 BW squats
1 minute jump rope
5 DH pullups
10 #35 k-bell swings

then over to the power rack for 1-1-1-1-1-1-1 Power Cleans as follows:
WU #45x3, #65x5, #85x5, #95x1
then working sets of:
#115x1
#135x1
#155x1
#155x1
#165x1
#175x1
#175x1 (holding as my PR)

then a 8RM set of #115

Re: Over 50 Crossfitters Sign In
 

Today after two consecutive rest days
CFWUx3 w/assisted dips
6 mins. run on treadmill
and 3x10 Burpees

Did Power Cleans 1-1-1-1-1-1-1
135-135-135-140-140-140-140

Did "Cindy" as Rx'd
11 rounds + 5 pull-ups +5 push-ups (PR by the 5 push-ups)

Re: Over 50 Crossfitters Sign In
 

I have a question I hope someone here can help me with.
My son and I have been doing the WOD at the new Chesterton affiliate he does well for 13 years old. But every time we finish he gets a headace sometimes right after we work sometimes a little later, like today he started feeling bad before we got home around noon and he has been in bed all day.
so today is the worst for him.
Im thinking that he is not drinking enough water?
thanks in advance John

Re: Over 50 Crossfitters Sign In
 

John - I'm with you on the dehydration. I get headaches post workout and I'm almost certain I'm not drinking enough water. I'm thinking as well that a 13 yo metabolism is probably cranking at a much higher level that us old guys, so it could be a combination of water, food and heck, maybe even sleep. If his urine is brownish you might want to consider reading up on Rhabdomyolysis. You can read about signs/symptoms right here on the forum. Just enter Rhabdomyolysis in the search or at (WFS)[url]http://en.wikipedia.org/wiki/Rhabdomyolysis[/url]

Is he running a fever? If so then you've got something else to worry about. I'd say 102F or higher would be cause for concern.

Or he might just have a bug. Tell him I hope he's feeling better soon.

Re: Over 50 Crossfitters Sign In
 

[B]Pat[/B], Welcome and ditto to what everyone else has said in welcome.
[B]Diane,[/B]]I envy your hike and I hope you and your husband had good weather and good views. Being in shape for backpacking was one of my orignal reasons for getting starting CF!
[B]Charlie[/B],Congrats on the anniversary and in my way of thinking that is a more noteworthy accomplishment than anything having to do with CF. About your idea on the over 50 virtual community - it sounds interesting and since I'm not sure of how you want to flesh-it-out, I'll follow your lead and with permission contribute as I can.[
[B]John B,[/B] I know when I get headaches it is usually from not enough water, and John R's advice on other possiblities sounds sensible.
Anyway I glad everyone is well....
Buy In:
3 Rnds:
25' Inch Worm>2 forward rolls>20m sprint
WOD:
Porch Scale:
4 Rnds:
100' lunges w/ 20lb dumbells
24" Inch Box Jumps 20 reps
10 20lb weighted pull ups
Time: 17:48