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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Jim Cordes 12-01-2010 10:11 PM

Re: Over 50 Crossfitters Sign In
 
Hey everybody, our box made the Main Site! Check out the video from Crossfit Pacific Coast: [url]http://www.crossfit.com/mt-archive2/007280.html[/url]

I'm not on the video, but if you look closely toward the top fo the whiteboard, you see the baseline score for "Claw."

The Claw

Pat Quigley 12-01-2010 10:11 PM

Re: Over 50 Crossfitters Sign In
 
Just added another notch to the aging belt. Hip sore from Monday's squats. Started repair work on Monday night, again Tuesday, and today at gym. Allot better. Been working on sore elbow: both movement activities and forearm resistance exercises. Last year has some of the same pain the elbow and did two short rounds of prednisone. The pain went each time after a few days but I still had to do the rehab on advice of the sports medicine doc. This time, I just cut out the drug part. Hope to try some pull ups this weekend.

Extensive mobility work today before the limited workout and after it.

Wendler Wave 2 Round 3, Bench Press 3X175, 3X190,3X225 (11R).

Tim Randall 12-01-2010 11:36 PM

Re: Over 50 Crossfitters Sign In
 
Claw,
Congrats! way cool!, Pat, Happy Birthday!! sounds like we share some of the same pain areas? (really). I'm not real sure how to do the rehab on the Shoulders/forearms other than for lightening the load and (scarecrows for the shoulder mobility along with the Mwod recommendations from Kelly S.) My quads and hamstrings are sore like never before after doing the Thompson HERO WOD yesterday (definitely hit me where I needed the work!):yikes:

Todays WOD: 12.1.10

21, 15, 9
Benchpress @ Bodyweight
Pull-ups
(scaled the Bench to 95lbs)
Pull-ups (blue band) to rehab the shoulders and work on kip
(can't remember the time) as I left my book in the truck? but was pleased that the shoulders were much better and I could have upped the bench weight considerably

Spent the rest of the Day helping out to get the new Box ready for opening next Monday!! [URL="http://thefortitude.com/"]http://thefortitude.com/[/URL]

Coming along well: ;)fabricated some cable hangers for the ropes/Rings and worked on the lifting decks!

Deb Weber 12-02-2010 04:54 AM

Re: Over 50 Crossfitters Sign In
 
Skipped today, eh its deload week anyway, had a cold & fever!!! See how soon the paleo diet kicks this out...
Happy Birthday Pat! Ah, nice Claw!
[QUOTE]
That being said, I am one of only two women at our box in our 40's and I'm by far the closest to 50. I've been looking for online support and it looks like it might have just been recommended to me. [/QUOTE]

[B]Hi Michelle,[/B] welcome!! I have always trained, and started CF in April of 09, at 48. I had been realizing that I used my upper body for a lot of stuff and not my legs, wanted to change that and it wasn't going to happen with what I was doing (P90x - its ok, heavy dbs for older people, eh, the lower body wasn't great and i never got a pullup without a foot-assist!).

Then I saw the mainsite and was like, THAT'S the kind of weightlifting I could never find anyone else doing all these years!!! I know exactly how you feel, I think Im the oldest one (50) at our gym. I do ok, considering. The results have been phenomenal! I dont always wish I was younger, but I wish crossfit was older!!!! :) The WODS with a barbell seems to be a great equalizer for me. How did you discover CF? what made you try it?

John Jaeckel 12-02-2010 05:11 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Michele!

12.01.10

Warmup
Run 1/4 mile
10 Snatch/OHS Combos w/Oly bar
Stretch

Strength
OHS
5x95
3x115
1x125

CASHOUT
10 Snatches @ 75 lbs
20 alternating arm k-bell swings @ 44 lbs

Need more time and a better place/gear to work out with than what's currently available/accessible

Deb Weber 12-02-2010 05:13 AM

Re: Over 50 Crossfitters Sign In
 
oh yeah, and for the rest of you guys - do you [B][I]really[/I][/B] wish you were younger?

I think its a crazy a@@ world to grow up in anymore; so many weird things we're doing backward. Somewhere I read that the biggest fear of young people is being disconnected (digitally).

Pat Quigley 12-02-2010 06:28 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;874274]oh yeah, and for the rest of you guys - do you [B][I]really[/I][/B] wish you were younger?

I think its a crazy a@@ world to grow up in anymore; so many weird things we're doing backward. Somewhere I read that the biggest fear of young people is being disconnected (digitally).[/QUOTE]

Amen to that Deb. As a kid, I rollerskated all over Brooklyn. I was outside till dark, I played pick up baseball, softball, and basketball games till the parks closed. The digital world is breaking the isolation of kids today. I am concerned about how this will affect their brains. Sleep for many is an issue. I have been able in some cases to avoid testing for ADHD of some children and adolescents just by restoring adequate sleep and limiting media access to 2 or 2.5 hrs per day.

John Burch 12-02-2010 07:37 AM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Pat !! Welcome Michelle

Cliff getting older is a whole lot better than the alternative, And as far a being younger I would just be to smart for my own good once again!

12/1 WU
2x20 GHD backextensions
2x10 GHD
2x30 ABMat situps
2x20 air squat

Bench Press close grip
1@185
1@205
1@210
1@235
8 sets 3 1 arm shoulder press
1@35
1@50
2@45
4@50
10 weighted pullups

1 round Cindy

WOD 50 Thrusters
10 @ 115
40 @ 95
8:21

m/56/185 CrossFitChesterton

Marianne Urbanski 12-02-2010 07:49 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Michelle!! I thought I would chime in with Deb as another "over 50 and crossfit"!! I don't usually post my workouts here because I do on my log, but I check out this thread all the time to see what everyone is doing.

Deb, I don't wish I was younger.. I am looking forward to my 50's. Kids will be out of house and now it will be time for ME!!! What will I ever do????????? more time at Crossfit!!!

I have never felt stronger and fitter.. I am definitely the oldest woman at the gym (well, there might be one other but she severely scales everything). I struggle with shoulder mobility and strength, so anything overhead is hard for me to go heavy, and I do find my recovery time is longer now. I am working on developing strength though, so I have been lifting at least 3 days a week and only doing a couple of metcons a week.

Anyway.. glad to have you chime in. :highfive: Do you keep a log?
By the way... our gym has a new thing where people put up their times in a color based on age. and today we did "Tabata something else" and I was proud to be the oldest one (so far, anyway--there are a couple of guys who are in their 50's and they will be higher than me!!) and the highest number!!! 419!!!

Michelle Simpson 12-02-2010 11:02 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;874272]Skipped today, eh its deload week anyway, had a cold & fever!!! See how soon the paleo diet kicks this out...
Happy Birthday Pat! Ah, nice Claw!


[B]Hi Michelle,[/B] welcome!! I have always trained, and started CF in April of 09, at 48. I had been realizing that I used my upper body for a lot of stuff and not my legs, wanted to change that and it wasn't going to happen with what I was doing (P90x - its ok, heavy dbs for older people, eh, the lower body wasn't great and i never got a pullup without a foot-assist!).

Then I saw the mainsite and was like, THAT'S the kind of weightlifting I could never find anyone else doing all these years!!! I know exactly how you feel, I think Im the oldest one (50) at our gym. I do ok, considering. The results have been phenomenal! I dont always wish I was younger, but I wish crossfit was older!!!! :) The WODS with a barbell seems to be a great equalizer for me. How did you discover CF? what made you try it?[/QUOTE]

Thanks for the warm welcome! Long story short, 12 years ago I gained 150# in two years, I've spent the last 10 years working it off with good clean food and working out along with working out the reasons for gaining it in the first place.

After spending multiple years doing Body for Life (can I say that here?) workouts, I realized I desperately needed a change after plateauing for close to six months.

I had several online friends that were doing crossfit and they kept saying "you are made for it you need to try it". A friend had joined our box Crossfit Impulse and said "just come by and watch a couple of WOD's".

Just watching I felt like the little kid on the side lines saying "put me in coach, I'm ready to play".

I haven't been disappointed since the first day I walked in to the place.

As to your question of do I wish I was younger...not a chance.

At my age I've developed a level of "urgent patience" that pushes me beyond what others are willing to do in the realm of consistency day in and day out. "If I'll do it" isn't part of the equation for me "it's when".

I get stronger and leaner as the months go by and I no longer get on the scale. Sweet!! I'm so grateful to have finally gotten over to this site and found this group in particular.

Cliff Miller 12-02-2010 12:35 PM

Re: Over 50 Crossfitters Sign In
 
never said i wanted to be younger again...well perhaps but knowing what i know now...just kidding.

i like where i am at in my stage in life, i am just having a hard time wrapping my head around not being able to keep up with the young guns. i guess it is an adjustment thing that i will have to keep working at till i can accept it.

Stephen R. Lampl 12-02-2010 12:50 PM

Re: Over 50 Crossfitters Sign In
 
Hey Everyone - - looks like a lot of great work has been going on here! I have a lot of catching up to do as time allows. BTW, happy belated birthday and anniversary Pat. Welcome, Michele!

Starting [U]slowly[/U] back into things after a bout with what has now been diagnosed as Fibromyalgia and Chronic Fatigue......but the best Rx is exercise, so I guess I'm in the right place! Yay CF! Take care all and keep on rockin' it!

Steve

Michelle Simpson 12-02-2010 04:17 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Marianne Urbanski;874323]Welcome Michelle!! I thought I would chime in with Deb as another "over 50 and crossfit"!! I don't usually post my workouts here because I do on my log, but I check out this thread all the time to see what everyone is doing.

Deb, I don't wish I was younger.. I am looking forward to my 50's. Kids will be out of house and now it will be time for ME!!! What will I ever do????????? more time at Crossfit!!!

I have never felt stronger and fitter.. I am definitely the oldest woman at the gym (well, there might be one other but she severely scales everything). I struggle with shoulder mobility and strength, so anything overhead is hard for me to go heavy, and I do find my recovery time is longer now. I am working on developing strength though, so I have been lifting at least 3 days a week and only doing a couple of metcons a week.

Anyway.. glad to have you chime in. :highfive: Do you keep a log?
By the way... our gym has a new thing where people put up their times in a color based on age. and today we did "Tabata something else" and I was proud to be the oldest one (so far, anyway--there are a couple of guys who are in their 50's and they will be higher than me!!) and the highest number!!! 419!!![/QUOTE]

I've kept my log book in writing up to this point but would take your recommendations for doing it here. Nice work on your Tabata!! If nothing else, we'll keep pushing the "younguns" to keep up :)

Bill Hoogsteden 12-02-2010 07:23 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Pat!

Welcome Michelle!

Steve - great to see you back!

Deb - Two quotes:
"I was so much older then, I'm younger than that now!" -Bob Dylan
"Old enough to know better, and young enough not to care!" -Bill Hoogsteden ;)

[B]WU:[/B]
800m run
10 air squats

[B]WOD:[/B]
30 75# squat clean and jerks

10:18

[I]Had to go lower than I'd like to since I was in the hotel "Globo". They frown on banging the weights on the ground.[/I]

Did 32 Burpees (Yay! Burpees!) per the CFWP Burpee (Yay! Burpees!) Challange!

Jim Colby 12-02-2010 08:31 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, don't lose that competitive fire. Welcome back Stephen. Welcome Michelle. William, way to keep up the workouts even at a hotel. Impressive Tabatta (Marianne), Thrusters (John B.), and OHS (John. J). Happy birthday Pat. Deb, it's even colder in NJ now. How's the garage? It's now that time of year where you have to dress in layers and strip them off as the workout progresses.

[B][U]December 1[/U][/B]
Had to sort some stuff out at work, got home late and missed my workout. Good outcome at work, bad outcome for workout.:ranting2:

[B][U]December 2[/U][/B]
Busy again at work and then had to attend a meeting at the local YMCA where I volunteer a lot of my time. I had 30 minutes between arriving home and sitting down to dinner with my wife to complete the following workout:
[U]Warm-Up[/U]
5 minutes of jump roping
3 circuits: 5 DH pull ups, 10 push ups, 15 sit ups, 15 squats
[U]WOD[/U]
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Wtd. 30# Pull-ups: 8x3: 3
Wtd. 45# Squats: 8x13:13
Wtd. 30# Dips: 4x2, 4x1: 1
165# DLs: 4x9, 4x8: 8
[B]Total = 25[/B]

Finished my last deadlift right as the dinner bell rang! Hit the glycogen window perfectly, but sweat through dinner. How romantic.

Could have squeezed another rep or two on the squats and was surprised at how quickly I started dying (lower back fatigue) during the last 4 sets of DLs. The first set seemed so easy I thought I messed up only doing 9 reps. I didn't feel that way in round eight.

Cliff Miller 12-02-2010 09:14 PM

Re: Over 50 Crossfitters Sign In
 
had an extreemly frustrating day with an employee at work who just also happens to be my room mate. usually the boss/employee/roommate thing works pretty well.

unfortunatly this time it did not, i told him to take 3 days off to decide if he wanted to keep his job and continue living with me. i could not face going home after work and dealing with him so even though the eagles and texans were playing tonite i did the responsible thing and went to the box for open gym.

did a 10,000 meter row....knocked 1:46 of my last time and hit 45:00 bang on, did 3x10 of ab rollouts and then 9x3 of 125 banded bench press.

i feel much better and still get to catch the 4th quarter.

go eagles.

p.s. jim. won't ever lose the competative fire....it's just to much fun pushing yourself to see where you will end up.

Deb Weber 12-03-2010 05:34 AM

Re: Over 50 Crossfitters Sign In
 
Its cold out!!! I do kinda wish there was title 9 when I was a kid; girls then, well, you could take dance lessons. Although organized sports for kids has become - well, lets face it the adults suck! I started playing hockey at 33 (I was convinced I could do what that guy on the Oilers did, what's the big whoop? #99. yeah. Ok so where are the women's teams? Oh. none. Found a girls RH team, roof caved in on their arena. So then only girl on a mens RH team somewhere else - they didnt wanna play with me. But they damn sure didn't wanna play against me :evilsmile. Hockey was fun!! que será.

Tim Randall 12-03-2010 12:46 PM

Re: Over 50 Crossfitters Sign In
 
Deb,

I admire your enthusiasm (and would have loved to face you coming in to my goal! ( played goalie in city leagues back in the 60-70's!) Stopped playing when raising a family and making it to work had to take priority. Found I was having trouble justifying having to take time off work for "Tim's" fun time.

I get a lot of inspiration reading through the posts on this page and then using it for motivation to put out 110% every CF workout!

Cliff, I feel your frustration, been their done that!
Should be in our new Box by Monday!! Work is progressing, and believing for the owner/friend to make a success of his "Dream"!!

Tim

Pat Quigley 12-03-2010 04:18 PM

Re: Over 50 Crossfitters Sign In
 
Cliff good work.

Tim, good luck w. the new box.

Mobility work for shoulders.

Warm up on treadmill. warm up for deadlifts.

Wendler Wave 2 Deadlifts: 3X310,3X350,3X400(5R).

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Scale 60# BB, 4R (ran out of time): 12:30.

New trainer in gym. She is former rower for ASU and now ASU coach. Offered some pointers. Guess I'll schedule some sessions. First observation: increase range of motion on both ends. She's cute too! But what does that mean to a man my age.:evilsmile

John Burch 12-03-2010 06:20 PM

Re: Over 50 Crossfitters Sign In
 
WU 12/03
3x20 GHD back extensions
3 rounds Cindy
3x10 reverse hypers @ 50#

10 sets of 2 back squat @ 140# work on speed in return

5 sets of 10 good mornings @ 95#

WOD 6 rounds
4 hang cleans @ 135#
1 hang squat clean
10 pullups
8:59

welcome back Stephen good to hear from you, Deb we need more women like you!!

m/56/185 CrossFitChesterton

Tim Randall 12-03-2010 07:08 PM

Re: Over 50 Crossfitters Sign In
 
Pat,

Thanks, It is coming along smartly! Did the Mwod today (loaded 50 3/4 mats in truck and then out of the truck (will lay the floor tomorrow)

Took the day off from W/O's Did stretches, stretches, stretches and then did some pull ups to chest on the rings from the dead-hang (I WILL GET THE MUSCLE UP BY THE END OF DECEMBER) that is it period!!!! I can do it fine jumping into it with just a little push off the floor and have a solid ring dip and can do five dead hang pull ups to my chest so now to just put it all together!!

Bill Hoogsteden 12-03-2010 09:29 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Michelle Simpson;874560]... If nothing else, we'll keep pushing the "younguns" to keep up :)[/quote] God! Do I [B]LOVE[/B] that!! (Hand raised in fist salute!)

Jim - Thanks! I was [B]VERY LUCKY[/B] the hotel had a decent workout facility, i.e. LOTS of free weights. I was tempted to hit the nearest Crossfit box! (Not always the easiest option!) at least you don't "scare the straights"!

Deb - They're claiming we're going to get 1 to 3 inches of snow tomorrow! I'm not ready to deal with it!!:yikes:

Tim - Best of luck with the new box! One of these days... ;)

John - I came to the conclusion this week that cleans are my goats! Great job!

Pat - I can't say anything else about that without getting into trouble!! ;)

[B]WU:[/B]
3 sets of "hollow rocks" (the last set was 20 sec & was a [B]KILLER!![/B])
2 sets of medicine ball throws (20# facing your partner & facing away (shades of Hooverball!);))
15 "In and outs" (swing back & forth to pratice kipping pull ups)
15 scap shruggs

[B]WOD:[/B]
5RFT
6 Kneeling Muscle ups [I](Tried to work on pulling up the rings to my sternum per the Journal videos.)[/I]
5 Hand stand push ups
10 Burpee (Yay! Burpees!) pull ups

20:34

[I]Brutal!! But I wasn't the last one! Those Burpee (Yay! Burpees!) pull ups were awful but good! Though they made the muscle ups THAT much harder!

The only good thing was that doing them meant I didn't have to do the 33 [/I][I]Burpees (Yay! Burpees!)[/I] [I]per our CFWP [/I][I]Burpee (Yay! Burpees!)[/I][I] challenge[/I]!

Deb Weber 12-04-2010 06:06 AM

Re: Over 50 Crossfitters Sign In
 
Good luck with the snow Bill!

[B]12.03.2010-Friday-Day 5[/B]
Still recovering but much better, I credit that to the exercise & diet.... Now I usually get a little fever and fatigue and then in 2 days Im back! Decided to do something small at home since the other people at work who got sick, are well, VERY sick and NOT recovering, didn't want to spread it to the gym.

Warmup

[B]WOD:[/B]
[B]LEVEL 1 - 75# (45#)[/B]
For time:
10 thrusters
10 pull-ups
10 squat cleans
10 ring dips
10 overhead squats
10 burpees

[B]LEVEL 2 - 75# (45#)[/B]
For time:
2 rounds of: 10 thrusters, 10 pull-ups
2 rounds of: 10 squat cleans, 10 ring dips
2 rounds of: 10 overhead squats, 10 burpees

[B]LEVEL 3 - 95# (65#)[/B]
For time:
3 rounds of: 10 thrusters, 10 pull-ups
3 rounds of: 10 squat cleans, 10 ring dips
3 rounds of: 10 overhead squats, 10 burpees

Freezing in the garage - did Level 3 the first six rounds, that took a whole 15 minutes! No thruster or squat clean probs, slow enough to have good form, but the fat pullup bar, not being able to feel my hands, they kind of froze and made big frozen calluses, I kept falling off the bar!!! That took most of the time I just couldnt get a good grip. I expected to finish this all under 18 minutes, so I just cut it off there, its a modified WOD anyway (skinny band for dips) - did a couple OHS and went to thaw!

John Burch 12-04-2010 12:30 PM

Re: Over 50 Crossfitters Sign In
 
12/04
WU
stretch
4 rounds Cindy
2x20 K2E
2x25 GHD backextensions

9 sets of 3 Bench Press
3 sets of 3 @ 195 close grip
3 sets of 3 wide grip 205
2 sets of 3 @ 195
lost one round somewhere ?

8 7 6 5 4 3 2 1 reps each push press ring dip, push press starts @ 95 increase 10# each set

WOD team wod 3 man teams
row 3000m
150 snatch @ 65
300 AB mat situps

m/56/185 CrossFitChesterton

Pat Quigley 12-04-2010 03:36 PM

Re: Over 50 Crossfitters Sign In
 
Deb, you are one tough lady!

MWOD for hammy and quad.

At Tribal Fitness:

Wendler Wave 2 Over Head Press: 3X125, 3X145, 3X165 (6R).

"Michael": 3RFT(Scale---thank you Coach Jake)

800m run(row)
50 sit ups
50 back ext. w. 45# KB

23:15.

Michelle Simpson 12-04-2010 08:16 PM

Re: Over 50 Crossfitters Sign In
 
William you made my day! Today is a rest day for me. ;)

Jim Colby 12-05-2010 09:46 AM

Re: Over 50 Crossfitters Sign In
 
[B][U]December 3[/U][/B]
Missed another workout day due to work obligations and a swim team board mtg after work. Feeling some DOMs in the hamstrings after the heavy tabatas. That surprised me a bit, but I guess 68 x 165# deadlifts in 4 minutes is pretty tough. I also had a bit of a taper heading into Tough Mudder and had to miss some training days afterwards, so that WOD was a significant step up compared to recent workout volumes.

[B][U]December 4[/U][/B]
Once again, had very little time to workout, so did the following:
[U]Warm-Up[/U]
10 minutes of jump roping, dynamic stretching and light calisthenics
[U]WOD[/U]
2.6 mile hill run.

Legs still felt a bit stiff (hammies). Broke one of my Buddy Lee jump ropes (my favorite, the red one) during the warm-up. I forgot to bring the ropes inside when it started to get cold (its 36 degrees in the garage right now), which was a stupid mistake.

I will attempt "Thompson" later today and post the carnage afterwards.

Jim Colby 12-05-2010 03:23 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]December 5[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits of: 3 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
[B]"Thompson"[/B]
10 rounds for time of:
15 ft Rope Climb, 1 ascent (used 12' rope, but added 3 extra ascents - 156' total)
95 pound Back squat, 29 reps (rx'd)
135 pound barbells Farmer carry, 10 meters (ran out of barbells, so used a 135# barball and a 70# kettlebell, the next heaviest thing I had)
Begin the rope climbs seated on the floor (rx'd - all climbs were from a seated pos't).
[B]37:01[/B]
[U]Stabilizer Work[/U]
Side-lying leg lifts: 2x50 reps with 5# weight on ankle (gluteus medius work). Seems very easy at first, but the last 10 reps are hard.
[U]Warm-Down[/U]
Shoulder, lat and calf stretching

It was 32 degrees in the garage today and it took me awhile to warm up. I kept my remaining Buddy Lee rope inside overnight, so I didn't break it doing DUs. In fact, I may like this rope better than the one that I broke (which I thought was my fav.).

My lower back is still sore from the heavy tabata workout last week and it started really bothering me around round three of Thompson. This workout was a real grind. My back hurt the whole time, soon joined by my forearms from the rope climbs and the farmers carries. The rope climbs after the farmers carries kept getting harder and harder. I did not feel like continuing the WOD during the early- to middle rounds, but after reading the comments from the wife of Capt. Thompson (comment #44 - you should read it), there was no f'n way I was going to stop until I completed this WOD. My heart goes out the their family and all of the heroes and their families.

Deb Weber 12-05-2010 04:53 PM

Re: Over 50 Crossfitters Sign In
 
Geez Louise, [B]Jim[/B] that sounds tough! I dont think I could do it. Good on ya!:highfive:

[B]12.05.2010-Sunday[/B]
New month of the strength stuff. Torn here, this may not work. I dont like giving up CF wods, or Oly lifts. Doing backsquat this month & try for a day of Olys, see what happens.

Warmup (freezing garage again)
[B]Strength: Press[/B] warmups
5x71
5x76
4x81 (not warm enough? I dunno)

Other stuff:
Press 5x10x45# (these seemed easy)
Pullups (these were HARD)
Cashout: 25 Pushups w/vest

Michelle Simpson 12-06-2010 10:06 AM

Re: Over 50 Crossfitters Sign In
 
21-18-15-12-9
Power Snatch 51#
Wall Ball 10#
Knees to Elbows
27:01

I'm working my way up to doing the WOD's as Rx'd. In the past I've focused more on time than weight and have recently reversed that way of thinking. I've started pushing myself out of my comfort zone to lift heavier, even if it takes me significantly longer to finish the WOD. I'm open for suggestions from those of you with more experience.

Jim Cordes 12-06-2010 11:20 AM

Re: Over 50 Crossfitters Sign In
 
12/6 WOD

2-2-2-2-2-2-2 Hang Power Cleans

95-115-125-135-145(f, 1 only)
Ha ha, just noticed there were 7 rounds, not 5. I wondered why everybody was doing so many! Anyway, just couldn't get elbows around fast enough at 145#. Feeling this one in the wrists, and I've been feeling it in the wrists a lot lately. I think I need to start taping my wrists for lifts like this.

Followed by:
3 Rounds of 1 Minute of work at each station
Row for Calories
Max Ring Dips
Max Dumbell Push Presses
Max Sit Ups
Rest

227 with 35# dumbells. Kind of a low score, but I'm pleased with it. First WOD in a week, and I went kind of heavy on dumbells and didn't use a band on ring dips. Particularly happy with my rows. First minute was 18 cals. in 60 seconds, and later rounds were slower only because of transition time into rower. I'm really leaning back and end and pulling cable as far back as I can, so I'm getting a lot of power per stroke. Otherwise, my numbers were pretty consistent. This was lite FGB lite: 4 minutes work instead of 5, and the exercises were a little easier. This was Fight Gone Unpleasant.

The Claw

John Jaeckel 12-06-2010 02:11 PM

Re: Over 50 Crossfitters Sign In
 
12.07.10

Warmup
Row 500m
10 OHS w/Oly bar
Stretch

Strength
Clean and Press
5x95
3x115
1x135

WOD
Row 1000m

Pat Quigley 12-06-2010 04:04 PM

Re: Over 50 Crossfitters Sign In
 
MWOD for hip and PSOAS.

Wendler Wave 2 BS: 3X230, 3X265, 3X 300(6R).

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Scaled w. 65# snatch and only had time to complete first 4 rounds: 14:12 time.

Deb Weber 12-06-2010 06:13 PM

Re: Over 50 Crossfitters Sign In
 
[B]Michelle[/B] - Eventually you find yourself remembering how something used to kill you and now its pretty easy? Then you're probably ready to do more. If I scale my weight up and I'm using good form but going slower, Im fine with it. Personally I always shoot for good form/full ROM wherever possible regardless. I think you have less chance of hurting yourself that way as well.


[B]12.06.2010-Monday-Day 1[/B]

Warmup: Run 400, squats, lunges, et al, shoulder mobility, stretch & triggerpt

[B]WOD:[/B]
For time:
buy-in= 50 kettlebell swings - 24kg (16kg)
3 rounds of: 10 sumo deadlift high pulls - 115# (75#), 50 squats
cash-out= 30 knees to elbows
[B]14:27 rx[/B] KB unbroken, sumos no big. the k2e were the worst and I mistakenly did 50. duh. down to 3s for the last 20-25. I thought this would take 10 mins. or so. Weirdly, it flurried all day and yet I wasnt so cold in the garage tonite. That was all I did.... (hockey, football :))

John Burch 12-07-2010 06:40 AM

Re: Over 50 Crossfitters Sign In
 
12/06
stretch
6 rounds Cindy
2x25 GHD back ext
1@20 GHD
3x10 reverse hypers @ 50

1 RM Max sumo deadlift
3@185
3@225
3@275
1@315
1@335
1@355
1@375
O/H squat
6x6@95

WOD 7 rounds
10 20# wallball shots
10 KB swings @55#
8:18

m/56/185 CrossFitChesterton

Cliff Miller 12-07-2010 08:28 AM

Re: Over 50 Crossfitters Sign In
 
last night

3x1 bench press with 2 chunks 5/8"x4' chain
205-205(cause i'm a dummy and forget to add weight)-scratch 215

wod
20 lb 12 med ball toss
5-5 situp and air squat
1 extra situp & squat for droped ball

13 1/2 rounds in 8 minutes

i was paired up with one of the younguns (21) and when i left the box last nite at 6:30 we were tied for first for the most rounds.

gotta love that comptitive thing for motivation eh?

on a less good note i found out late yesterday i am being schedualed for shoulder surgery. orthicscopic debridement ect for ostiroarthritis. if any one has gone through this can they tell me what to expect?

thanks

Deb Weber 12-07-2010 10:03 AM

Re: Over 50 Crossfitters Sign In
 
I've had distal clavicle resection, osteoarthritis... cut that off, got rid of the loose bone, got rid of scar tissue, cleaned something on the subscap.

It was great! :) Pain was gone right away. Good PT is a must, I realized I was in trouble when the two guys were talking behind the curtain "have you ever done a knee?" "No." "Me either." "Have you ever done a shoulder?" "No." "Me Either." I had to get out of there, they were making me lift weights and i couldnt lift my arm, was getting frozen shoulder and they were getting annoyed. My new PT said, oh snap they never loosed your back muscles - you're not frozen! ROM was back in a few weeks. (idiots)

Good luck Cliff!!

Jim Cordes 12-07-2010 10:23 AM

Re: Over 50 Crossfitters Sign In
 
12/7 WOD

"Deck of Death”
Hearts = Burpees
Diamonds = Knees to Elbows
Clubs = Air Squats
Spades = Mountain climbers (4=1)
Jokers = 400 M Sprint

32:46 (whole group). This was fun, but a bit chaotic to start. Burpees turned in to "crawlies" (i.e. crawl down and up) toward the end. K2E's turned to K2Waist towards the end. Each suit was 105 reps (actually, spades were 420 mtn climbers), so that was a ton of reps!

The Claw

Tim Randall 12-07-2010 01:01 PM

Re: Over 50 Crossfitters Sign In
 
12.6.10

Another milestone (at least that is what the kids said) I definetly am in the best shape of my life and enjoying every minute of it!=scary for some=:evilsmile
Today was a great day! I got to celebrate my 58th Birthday by doing the first WOD in our New Box--CF Untamed!!;);)
I had taken 4 days off helping the owner move and set up the place so I was for sure feeling a little weak.
WU: Row 500 X 2 (first one was to get warmed up) second was pulling hard as I could the last 50m-Times: 1:52/ 1:41
ASx25
leg swings x 10 f/b-s/s
stretch MWOD hips/Psoas
WOD- 21,18,15,12,9 (scale to 21,15,9)
Power Snatch (scale to 55#) work on form
Wall Ball-to 10ft 20#
Time: 14:27 (and put the first sweat angel on the floor mats!!:yikes:
Cool down-Stretch, roll out quad/hamstrings using 4"PVC (no pain showing on face!)

12.7.10

WU: Row 500 x 2: 1:47/1:41
Leg swings, ASx25,

WOD: Deadlift Rest 60sec between sets (2 reps follow to ground)
WU: 135#x10, 205x4
225/225, 235/235, 245/255, 265/275, 305/305, 315/315, [B]325/325 PR[/B]:pepper:

Felt great and felt I could have done more! (those BS, WB, and AS are paying off big time!! looking forward to going for new DL-1RM end of month!

(oh boy get to change the signature today!)

John Burch 12-07-2010 07:12 PM

Re: Over 50 Crossfitters Sign In
 
WU
3x25 GHD Backextension
3x20 K2E
3x10 Reverse Hypers @ 50#
7 Rounds Cindy

WOD
10-1 pullups
1-10 pushpress @ 95#
untimed

m/56/185 CrossFitChesterton


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