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Charles Pyke 04-21-2009 09:45 AM

Re: Over 50 CrossFitters Sign In

Read your testimonial. Outstanding! Have to wait until I get home to check the rest of your links. The network nazis here at work are blocking most of them. I'll have to go to your affiliates site to check out this 12 week program. Sounds interesting. Have to agree, beating the young guys is fun. Had a couple of the young gals in the squadron make a comment about my age. I walked up to one of their desks and box jumped on top of it. I stood there for a second and asked, "Old, huh?" and jumped back down again. The look on their faces was priceless.


I thought parachuting was bad enough, but into water! Never got the opportunity to actually jump out of an airplane, but in pilot training, they dragged us in a C-9 canopy behind a jeep. They'd get us going and then cut us loose. I thought my first PLF was pretty good, but the instructor told me otherwise (I was judging by how much it didn't hurt). On my second trip behind the jeep, I landed in a pile of boulders with cactus and fresh cow dung. Hurt like hell and knocked the wind out of me. But I got a big thumbs up from the instructor. So that’s where I learned that the more the pain, the better the PLF. Spent a half hour pulling cactus needles out of my hide. Water survival was more enjoyable. One trip behind a boat and then into the water. Then we had to crawl into our aircrew life rafts. That part was down in Florida. I was one of the first to go, so I had to wait until everyone else was in the water. I was so warm and cozy in my raft and with the rocking of the waves, I fell asleep and almost missed the next part of the training (popping smoke without setting your life raft on fire...a much desired technique).

Today, we had squadron PT. Still very sore from Angie and the squats. Just tried to get the body moving. Our base gym actually has two rowing machines. They are not, however, Concept C2's...some other brand. One was just outright broken and the other was in horrible condition. The seat would not move without actively pulling yourself forward. The footrests were all wrong. Piece of crap machine. Plus, I'm sure the AF paid a ridiculous amount of money for them. Did row for 1000m and gave it up. Stretched a whole bunch and shot some baskets for about thirty minutes. And BTW I am the worst basket ball player on the face of the planet.


As far as wimping out...don't sell yourself short. I read your workouts. Most of them make me shudder thinking about the pain they'd inflict if I did them. You are one tough [U]young[/U] man. Focusing on proper technique will go a long way in mitigating any fear of injury. Then you can, and I have been guilty of this very thing, wimper because the weight is heavy and it's going to be a lot of work. My wife was watching and doing the photography when I did that last trio. Her eyes were bugging out of her head when I stomped around the garage and actually growled at and then threatened the bar before stepping under it. Sometimes, you just gotta get junk yard dog mad!!!!

Good day to all.


Stephen R. Lampl 04-21-2009 10:07 AM

Re: Over 50 CrossFitters Sign In
Hello Everyone!

Still traveling....back in AZ today and under time bind, so will post more later....and do a better job of reading up on everyone's accomplishments!

Diane, so glad to see you're back!

Terry, great new avatar! Awesome that Nick has set up a baseline reference program for everyone - - you killed it!


Cool new avatar also! Congrats on the GHD! Nice BS work - great job going back and getting 285! I like your "Lame o Meter" jesting about "Angie" and the "girls." I feel like I'm in a football game with them every time - -they tackle me hard :pepper:!


Nice varied workout for today! How's the lat injury getting along?


Nice job on Angie and your BS! You definitely need more weight!


Awesome you did the Race for the Cure - glad you were able to finish the event without your calf bothering you too badly! Great job on Angie too!


Great work! Proud of you on "Angie!" You continue to "bring it!"

Take care all....

Delita Wright 04-21-2009 12:07 PM

Re: Over 50 CrossFitters Sign In
Awesome, work all! And thanks for the support. It was really helpful to hear that some of my numbers are good because I have so NO experience to base this stuff on. :rofl: Women in my generation didn't work out - at least the ones I knew.

Here was this morning:

090421 WOD
SUB: D.T. from 090414
SCALE: Pack, women

WU (really overdid this)
foot drills
:30 calf stretches, 2@15 sec
10 arm circles
10 arm swings
10 knee circles
10 hip circles
1:40 supermans, 4@25 sec
1:40 planks, 4@25 sec
10 sit-ups, pillow
10 push-ups bench
10 pull-ups, assisted
10 squats, doorway
10 squats, goblet, 25 lb.
1:40 good mornings, 4@25 sec
burgener warm-up:
- 10 down-up
- 10 elbows high
- 10 muscle snatch
- 10 snatch and
45#, then 55# WUs:
- 10 DLs
- 10 HPCs
- 10 PJs

WOD, 5 rounds for time (not really, still working on form & taking breaks)
65# DL, 12 reps
65# HPC, 9 reps
65# PJ, 6 reps

20 jumping pull-ups

First time I had a place to do jumping pull-ups, very humbling. According to the gravitron I can lift 1/4 of my body weight, which they call *beginner.* On these, I was coming down almost as fast as going up, but, at least, putting weight on the right muscles. If I can get a place at home to do this I can start *grease the groove.* Remember, don't think about how long this might take. Still doing body rows for most assisted pull-up WODs.

Had 2 fails on HPCs, which I repeated, lack of focus I'm thinking. Although the HPCs were not easy and the push jerks were the hard (and sloppiest) part. Looking forward to the day when I can get to a coach. On the first round, thought I might have to back off the weight but planned to complete all reps. Was very glad to complete all at pack/women weight, but it took sets broken to 2, then 3 on each but the DLs. Had lifted 3,000 pounds by end of WU. Not smart. This was only the third time I have been able to use weights in 4 weeks, felt good even though I dragged it out to hit pack scale.

Sit-ups: 10
Pull-ups: 30
Push-ups: 10
Squats: 20
DLs: 80, top 65#
HPCs: 65, top 65#
PJs: 50, top 65#
WEIGHT: 11,775 lbs.
TIME: 3:00

Diane Dennis 04-21-2009 12:16 PM

Re: Over 50 CrossFitters Sign In
Wowee – I missed a lot in 6 weeks of not posting. I went back to page 48 (when Scott joined) and read forward. I can’t comment on everything but these were the highlights for me:

Mark – Sorry to hear about the darned calf problem, but quite proud of your performance in the Race for the Cure! Also, I clapped when I saw you got your CFT over 600.

Terry – Is that you in that Avatar? It took me a few minutes to figure out if you had dropped a ton of weight or just taken off all of those bulky clothes you were wearing when you first started to post. Needless to say, I’m impressed by your svelte new physique, your 855 CFT and your 5K PR!

Stephen – I’m sooo jealous that you got a nice used C2. I’m glad to see that you’ve kept up the hard work and that you might be investing in your own facility soon. Congrats on the new job as well.

Scott and Charlie - That knee surgery thing sounds crappy. Not to make light of it but I laughed myself silly over Charlie’s garage surgery solution. You guys are both hilarious. You are also hard workers and I’m glad to be associated with you.

For those who have started posting since my hiatus, here’s the short version of my story: Started CF in Oct 2007 in a globo with a fantastic trainer. I was heavy and out of shape and feared for my health. Made rapid progress (considering I couldn’t do a single squat or push-up when I started). Joined this thread last Oct when I turned 50. My globo closed last November and I spent a long winter in a crummy little body-builder gym where CF was considered nutty. BUT, my original trainer is starting his own fitness biz (with an affiliate in his future) and I am his first athlete. I couldn’t be happier fitness-wise. Things I really like – running, box jumps, DLs, rowing. Things I really dislike – burpees, burpees, burpees, burpees. CrossFit has been a blessing for me in many ways but mostly it’s given me back the life I’m meant to live.

4/21/09 – 6AM outdoors

WU: approx 2 mi run

Kettlebell DLs (don’t know the weight but it was BIG)
Kettlebell swings (one size up from yesterday)
1 hill sprint after each round

[B]Post WOD torture[/B]:
Squat pops
Hill sprint
Lunge jumps
Hill sprint
Repeat above until legs give out

Mark Ervi 04-21-2009 06:27 PM

Re: Over 50 CrossFitters Sign In
Easy to tell you are feeling that Crossfit joy by your workout. Just don't overdo it. Glad you are back at it. I sense that burpees are in your future.

John Burch 04-21-2009 06:58 PM

Re: Over 50 CrossFitters Sign In
what a great find running up on this over 50 crossfitters sight
great support from everyone, thanks all and hello ladies it's a pleasure to read of your success
Stephen enjoy that warm AZ weather
Charlie let me know how you like your GHD when you pick it up

today I did my own little thing
recon ron = 80 pullups
3x12 hanging leg raises
2x12 straight leg dead lift @ 105
3x12 ring dips
2x20 back extensions (roman chair)
2000m row @ 9:47

I dont think I would put the work in if not for posting

Terry Dickman 04-21-2009 07:57 PM

Re: Over 50 CrossFitters Sign In
Made up my own WOD tonight (might be doing the Senior games qualifier next week). Went down to the high school and hung my new rings from the goal post.

[B]WU[/B] - 400m run, 2x20 push-ups, 2x20 lung steps, 50 jumping jacks

5x50m sprints and 20 muscle ups (assisted with feet on ground)
Sprint 1 - 8.1 seconds (ran at about 85%...just checking the legs)
Sprint 2 - 7.6 seconds
Sprint 3 - 7.8 seconds
Sprint 4 - 7.8 seconds
Sprint 5 - 7.9 seconds

Haven't really sprinted since high school, I felt big and slow. Legs were super tight from all the squats last night.

Practiced muscle up progressions method by Jeff Tucker CrossFit GFX
20 reps untimed

Stephen R. Lampl 04-21-2009 09:56 PM

Re: Over 50 CrossFitters Sign In

Really broken WO schedule due to job preparations, travel, and poor motivation.

At "major" chain globo (which shall remain nameless) in Long Beach, CA today. Cardio gear on a different floor from weights. WT?

Recumbent stationary cycle 15:00 / L6 / 100 watts.
CFWU-modified X 2.
Jump rope singles 2:00. Tried for a couple of DUs; kept missing just on singles...
Goblet squats 1.5 pood (55# Db) 10 reps X 5.

Front squats: warm-up 45# X 15
Working: 95# X 5, 115# X 5, 125# X 5 (last rep felt form going), 115# X 5, 115# X 5.

Pull-up work:
Dead hang (mixed grips): 5, 5, 6, 7, 4, 3, 5, 3, 2. Total-40.
Kipping (got it back!) 10, 10, 10, 5, tried 10 butterfly kips. Not sure on these. Total-45.

090421 - Workout at small globo in Cottonwood, AZ.

Warm-up: Elliptical trainer 10:00 / L3 / 120 SPM

WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 28:38 Rx'd. All sets broken, but got thru nonetheless! Pull-ups alone took over 12 minutes! Last Angie 19:49 (12/08) w/ jumping pull-ups.
Really feeling poor diet and lack of workouts.

Pull-up "therapy"
Dead hang: 2, 3, 3, 3, 3, 3, 2, + 6 kipped=25. Kipping really starting to come along. Getting chin over bar consistently.


Diane Dennis 04-22-2009 03:43 AM

Re: Over 50 CrossFitters Sign In
Rest Day

Considered rowing but decided to sleep in (can do that now that I lost my job). May run for fun later if the rain lets up.

Mark Ervi 04-22-2009 07:06 AM

Re: Over 50 CrossFitters Sign In
I warmed up today with the Main CF site WOD:
Deadlifts 1-1-1-1-1-1-1
275-285-305(new PR)-275-285-290-275

Then I took on the CFJenks WOD modified w/45lb. dumbell swings.
For time did 50-40-30-20-10
45lb. dumbbell swings
My time: 18:18

John Scott Rezendes 04-22-2009 09:28 AM

Re: Over 50 CrossFitters Sign In
Howdy all,
Man we are populating the pages here pretty quickly. I wonder if CFHQ would consider establishing a stand alone Over 50 forum? We might find a lot more of our aging brethren (and sisteren!) if our thread weren't catalouged under a WOD Log forum. Just a thought. What do you guys think?

Terry, Cool deal on the sprints...I love them. Have you looked at the Crossfit Endurance page ([url][/url]) {WFS}? Lots of great endurance WODs that support the main site WODs.

Mark, Congrats on the DL PR! Deads are my favorite lifts; my PR is #305 as well. I'm missing them right now, but look forward to trying to keep up with you on them when I get back at it.

Today I changed things up a bit;
WU was 3 x 1 min jump rope, 3x 500m row, 3x 10 #35K bell swings, 3x 10 situps.
Then I did Cindy with 16 rounds exactly in 20:00 min . Not my best Cindy (19 rounds), but not as bad as my first Cindy (11 rounds)

Charles Pyke 04-22-2009 11:35 AM

Re: Over 50 CrossFitters Sign In

I googled animal and found your picture! Nice work. Can't believe you did a WOD after lifting. Congrats on the PR.


Thought the same thing about a Over 50 CF Forum. I think it's a good idea. Who do we ask? Site administrator?

Now let me throw this at all of you. What would you think about a collaborative CF Over 50 Journal article? Not sure what format...maybe some profiles...I don't know...just a thought.


Sorry to hear about the job. Seems to be a bit of that going around. Go run in the rain. It makes people wonder.

Started a thread in the fitness forum. If you are curious (WFS): [URL=""][/URL]

Ran to Wal-Mart during lunch and bought two iron 45lb plates so I can do today's WOD at home. You should see the looks you get carrying a 45lb plate in each hand in a Wal-Mart store. Fun!

And of course, broccoli. Lots of broccoli!!!

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

Would have been more than five, but there site seems to have a five broccoli limit. Drat!

Stephen R. Lampl 04-22-2009 12:11 PM

Re: Over 50 CrossFitters Sign In
[I][B]090422 WEDNESDAY - at Valley Athletic Center, Cottonwood, AZ

Warm-up: Precor FX 544 Crosstrainer: [/B]10:00 / L3 / 165 SPM / Ramp height 10.0. This machine is fantastic for isolating the posterior chain, quads, or using both. Great way to warm up for today's WOD!
[B]CFWU X 2.

WOD: Dead Lifts 1, 1, 1, 1, 1, 1, 1. Post Loads.
45# bar X 15
95# X 10
135# X 5
225# X 3
Work Sets:
275 X 1
305 X 1
310 X 1
315 X 1
[COLOR=Red]320 X 1 PR!
[COLOR=Black]325 X F
325 X F
315 X 1
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]These felt great until that last couple. I felt my form starting to go and my back starting to round slightly on the last 325 attempt and the last lift at 315. Thought I'd take a vid of my work, but forgot to set up the camera until the last lift (DUH!). Here it is ([/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]wfs) [/COLOR][/COLOR][URL][/URL] .

Stephen R. Lampl 04-22-2009 12:24 PM

Re: Over 50 CrossFitters Sign In

[/B]Props on the great DL PR! Can't believe either that you took on another WOD after DLs......Awesome.

[B]Scott and Charlie,

[/B]Count me in on the "Over Fifty" forum and idea for the CF Journal. I think there are far more of us than we know out there. My personal experience is that people I know in my age group and above are interested in trying CF, but they are afraid of getting hurt because of the intensity, etc., not realizing that everything can be tailored to their abilities.


[/B]Props on the solid Cindy! That's a great set of rounds if you ask me!


[/B]Sorry about the job too. I'm with Charlie 'bout running in the rain (lived in Crescent City, CA for nearly 20 years - - where rain is the norm).


[/B]You might see if you can have the site administrator raise that five broccoli limit...:pepper::broc::pepper::broc::pepper:. Congrats on the additional weight plates. If you want the best in funny looks, do the "Virtual Shoveling" WOD in a globo gym......And great thread you posted, BTW!

Diane Dennis 04-22-2009 01:41 PM

Re: Over 50 CrossFitters Sign In
Charlie - Does that mean you ran [B]BACK[/B] from Wal-Mart carrying two 45 lb plates??? Yowee! Some days I can barely carry my water bottle!

Mark Ervi 04-22-2009 02:53 PM

Re: Over 50 CrossFitters Sign In
Thanks for the video. To me your form looked good. Better than a lot of deadlift video I have seen on the main site. I will be chasing that 320.

Charles Pyke 04-22-2009 04:40 PM

Re: Over 50 CrossFitters Sign In
Deadlift 1-1-1-1-1-1-1


Wish I was that tough.


You looked real good in your DL video.

Mark, Steve,

Congrats on the PRs :bowdown:

For me…not feeling the love with the DL’s today. Mojo busted or something, even while wearing my Chuck Taylor’s. Disappointed with my performance. :shrug:

WU: 1500m row at mod minus effort; 3x[SS, graduated OVH Squats, 7 AB Mat sit ups, 5 push ups, 5 assisted pull ups, 3 jumping ring dips]
Adjusted the rings up just a little higher today.
Lift WU: 95x2x2; 135x1x3; 225x1x2; 295x1x1

Working Sets:
1 - 315
2 - 325
3 - 345
4- 355(f), 345(f), 325
5 - 325(f), 295
6 - 315
7 - 320

John Burch 04-22-2009 06:26 PM

Re: Over 50 CrossFitters Sign In
reconcon ron wk 9


that lift at 305 just about ruined me I almost fell to the floor walking from away. never felt like that before


Terry Dickman 04-22-2009 09:48 PM

Re: Over 50 CrossFitters Sign In
[B]WOD 4-22-09[/B]
Back Squat
3-3-3-3-3 reps
225, 275, 295 (PR), 275, 265
Did a 6th set at 225 to work on full depth.

Terry Dickman 04-22-2009 10:05 PM

Re: Over 50 CrossFitters Sign In
Steve, Congrats on the DL PR! Cool video.

Diane, sounds like your doing well, sorry about the job...I am sure you will do fine. I went through a similar situation just recently.

Scott, I am kind of mixed on having a stand alone over 50 forum. I would surely participate but just wondering if there would be enough activity. I like what we have going on here in Mark's thread.

Charlie, I like the your idea of a journal article. have you read this one by Paul Manfre (WFS) [url][/url]

I am glad tomorrow is my rest day....tired tonight. :yawn:

John Scott Rezendes 04-23-2009 08:42 AM

Re: Over 50 CrossFitters Sign In
The posts are flying up here so quickly I have to look back over them to try and remember who to toss props to...suffice to say; Congratulations to all on the PR's...if I don't hurry up I'll never catch up.

Charlie, I'm going to Lowes later today to buy some bird seed and motor oil, if you'd like I'll see if they have any mojo adhesive. I hear it works wonders. AND don't give up on the power of the chucks...I just bought a custom pair for the wife (her birthday is the 25th); they have little pink skulls on them.

Feeling pretty froggy today so I did a truncated WU of:
1600m C2 row in 7:55 and some burgner stuff. My WOD was:

#95 push press
ring dips
push ups

finished in 20:17
Probably would have completed in 18:00 or so but I was accosted by a guy wanting to know what the deal was with the rings....I don't think time spent proselytizing CF should count against a WOD time ;0

John Scott Rezendes 04-23-2009 08:46 AM

Re: Over 50 CrossFitters Sign In
oh, oh I forgot. I collared the manager of the gym today and asked him if they would host a level I cert. He told me to have CFHQ send him a package. Now I have something to do besides keep house, chase younguns and work as arm candy for the missus.

Christin Street 04-23-2009 09:01 AM

Re: Over 50 CrossFitters Sign In
In three months I can officially sign in to this thread. Ugh. Actually I'm not sure if I want to, since you all are pretty bad-***, hardcore. Nice work! Keep it up.:highfive:

Charles Pyke 04-23-2009 09:59 AM

Re: Over 50 CrossFitters Sign In
[B]2009 04 23[/B]

Today’s WOD: “The Filthy Fifties” or as in my case today, “The Filthy Fifties Minus 92”

Won’t say I am having a bad day, but I have had a couple irritating things happen and it’s not even lunch time yet. Worst of all, I’m doing it to myself. Got to squadron PT and realized, when I opened the trunk of the car to get my gym bag, that I had left my uniform hanging in the closet at home. Okay fine. Just had to endure some good natured ribbing from some folks and then drive home. When I got home, I decided that while I am there, I might as well knock out the daily WOD. I’ll come back to that in a bit. Then afterwards, while driving back to work and past the half way point, I realized that I had left my uniform hat in the gym bag, which I had brought in from the car and deposited in the closet. Got to work and had to sneak into the building without my hat (if you’ve never been in the military, the hat is a must have). I have decided it will probably be safer for me to hide behind my desk for the rest of the day.

Now about today’s WOD. Originally, I had decided to scale the reps to 35 per set. Then while setting up the garage gym, I decided that I should “man up” :weight_l: and do the RX’d 50 reps. Bad move and I blame it on my own fuzzy logic and ego as influenced by a sudden testosterone surge. Dropped my IQ by at least 50 points :bonk:.

Anyway here’s how the WOD went with approx split times. Also, my game plan was to do everything in groups of 10 and then take a 15 second rest. For the most part this tactic worked well. I out performed this on a few things like KB swings, push press, and back extension and took longer rests on the wall ball shots.

50 Box jumps, 24 inch box – as RX’d , 4:32.1
50 Jumping pull ups – as RX’d, 4:11.2
50 Kettlebell swings, 1 pood – scaled/sub’d 35 lb DB, 3:43.4
50 Steps, walking lunge – as RX’d, 2:46.5
50 Knees to elbows – sub’d reverse crunches, can’t do KTE’s – 3:12.5
50 Push press, 45 lbs – as RX’d, 2:50.9
50 Back extensions – used bench press bench and hooked feet on squat rack, 2:14.1
50 Wall ball shots, 20lb ball – scaled to 10 lb ball, 4:01.1
This is where I started to die. I had to take some longer rests. Then I took a bigger rest (1:28.8) and started on the Burpees. Did 5 and rested 20 sec, then tried some more. Completed 3 more and found that getting up off the floor was next to impossible, so I terminated the WOD.
Should have stayed with my original plan to scale the whole thing to 35 reps!!!! :wallbash:

Still, there must be - :broc::broc:

Terry Dickman 04-23-2009 10:00 AM

Re: Over 50 CrossFitters Sign In
[QUOTE=Christin Street;573035]In three months I can officially sign in to this thread. Ugh. Actually I'm not sure if I want to, since you all are pretty bad-***, hardcore. Nice work! Keep it up.:highfive:[/QUOTE]

Don’t worry Christin…once you are over the hill you will pick up speed from here.
I see your are going to an affiliate now? It rock’s doesn’t it.

Charles Pyke 04-23-2009 10:14 AM

Re: Over 50 CrossFitters Sign In
Found this on another post and had to share it:

[FONT="Comic Sans MS"][SIZE="7"]Burpees are misnamed. They should be called Pain Filled Soul Suckers[/SIZE][/FONT]

Mark Ervi 04-23-2009 10:25 AM

Re: Over 50 CrossFitters Sign In
Thanks for posting that Journal article. I had never read it. I enjoyed it, and it is one more thing keeping me motivated.

Charles Pyke 04-23-2009 11:59 AM

Re: Over 50 CrossFitters Sign In

Read the article. Loved the last line of the inset: "If you are in your mid- to late-40s and above and you wake up and something does not hurt you, you are probably dead. Or not trying hard enough." Amen to that, but things have definately gotten much, much better.


Make sure that mojo adhesive is extra strength or I'll have to wear Depends. It's not pretty. Where did you find those Chucks for your wife. My wife has expressed an interest in getting a pair for her weight lifting.


Ditto what Terry said. Plus, you'll realize those creaking and popping noise are coming from you. And you'll have to change your avatar. If the wife sees that, she'll ban me from CrossFit. Maybe try wearing a burka? (kidding) :rofl:

Diane Dennis 04-23-2009 01:39 PM

Re: Over 50 CrossFitters Sign In
04/23/09 - 6AM - outdoors

A beginner worked out with us on the North Shore today so I added a backpack filled with soft dumb bells.

WU (me only):
1/2 leg of Park to Park Steps Run (PNC Park to Heinz Field - 1/2 leg is just under 1 mi with 421 steps) - did it with the backpack - reminded me of what it was like to run when I was heavy.

Pre WOD:
Several progressions of various exercises - elbow plank, push-ups (EXTREMELY hard with back pack), face-smashers, lunges

PFSS (see Charlies post #706)
pop squats
jumping jacks

Nearly died during round 2 and had to take the backpack off. Still nearly died with it off.

[B]Christin[/B] - Can't wait until you post on here - You will force me to work twice as hard just to look half as good.

John Scott Rezendes 04-23-2009 01:40 PM

Re: Over 50 CrossFitters Sign In
Try [url][/url] (wfs) they have a design your own button at the bottom somewhere...the ones I ordered came straight from China. Don't we make anything in the US anymore...besides planes and tanks I mean?

Christin, Welcome. You just partially validated what we've been discussing; requesting our own forum. I do, much like Terry, agree that this thread is more, umm... intimate (for lack of a better term). But I think we'd draw a bigger over 50 crowd with a forum all our own.

My 5 year old, Maggie, insists that I use this pink icon...:o

Stephen R. Lampl 04-23-2009 05:02 PM

Re: Over 50 CrossFitters Sign In
[I][B]090423 THURSDAY @ Valley Athletic Club, Cottonwood, AZ.

Precor EFX 556 Cross-Trainer[/B] 10:00 / L5 / 160 watts / 150 SPM
Shoulder Mobility Work: [/B]Red elastic band X 10 ea. arm/shoulder
Shoulder stretches (reverse grip on rack) X 30 sec ea. arm/shoulder
Shoulder/Arm stretches on dip stand; feet on floor 30 sec. ea arm/shoulder.
Hang from Pull-up bar 30 sec X 2.

Snatch Rudiments: Used Wooden Dowel
Burgener warm-up
Snatches w/ Dowel 10 reps X 3
45# bar X 5, 5, 5, 5, 5.
65# X 5, 5.
75# X 5.[/B] These were rough!
I don't think I ever have done these weighted with anywhere close to proper form so I think this is a default PR. Need some SERIOUS one-on-one coaching and/or an oly cert to develop these!

[B]Dead Lift Therapy: Used 135# only. Was slow, methodical, and made every rep count with regard to form!
5, 5, 5, 5, 5.

Weighted Pull-ups:
25# X 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10
10# X 2, 2, 2, 2, 3(?), 2, 1, 2, 2, 1, 1 = 20

Jump Rope: 3:00
[/B]Broken singles. Tried for some DUs - - - goose egg city!
Happy with today's work. [/I]

Christin Street 04-23-2009 05:36 PM

Re: Over 50 CrossFitters Sign In
Thanks for the warm welcome! :thanx:
Terry- I'm not affiliating anytime soon. I still have 2 kids to get through college! I have been going to a great affiliate though.
Diane- Not true! I've aways said that if I can CrossFit, then anyone can! I couldn't do a single pullup a year ago.
What a great group! I'll definitely be checking in here more often.:)

John Burch 04-23-2009 07:56 PM

Re: Over 50 CrossFitters Sign In
last day of week 9 recon ron (I did this about 5:30pm)

8:00 Pm my son and I drove up to the high school gym and he and I did todays WOD

50 bx jump 20"
50 jumping pull ups
50 kb swings @ 44lb
25 down & 25 back walking lunge
50 knees to elbow
50 push press @ 45lb
50 back extensions
50 burpees
50 wall ball shots @ 8 or 10 lb ?
no double unders
my time 49:00 less then my age anyway-:pukie: all sets broken

my son gave it a good run

Diane Dennis 04-24-2009 07:16 AM

Re: Over 50 CrossFitters Sign In
John - Time was less than your age - I love that! I'm going to use that in the future!

[B]6/24/09 - 6AM - outdoors - Beautiful morning by the river![/B]
No running to workout site. Felt tired and drove instead.

4 x 10 with feet elevated on bench seat
4 x 10 normal with feet on sidewalk
4 x 10 with hands on bench seat

3 rounds:
15 Bulgarians each leg
40 squats
20 lunge steps
backward run up hill (if you can call it running)

Charles Pyke 04-24-2009 08:16 AM

Re: Over 50 CrossFitters Sign In
2009 04 24

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did this at the base gym this morning. Had to break up the run because of the lay out of equipment at our base gym. We have 0.4 mile indoor oval track but the back extension device and a suitable place to do sit ups are almost at opposite ends! So ran from station to station around the track and then added 0.3 mile at the end. Same volume of runing, just not 800m segments.

A little humid today and I don't do well with humidity. Pretty much saturated my shirt.

Another of those deceptive WODs. Looks realatively easy on paper but...

Time 33:56.7

Added a little assistance type lifting. RDL barx5, 95x5, 115x5, 135x5, 185x5

Driving to Iowa City tomorrow to pick up the GHD. KB should arrive next week. :kicking0: 20lb med ball not until mid-June. :crybaby0: The Pendlay bar my wife wanted won't be available for 8 to 12 weeks, so she had me cancel the order for now.


What is a Bulgarian? Just curious.


Enjoy your rest day and have a good weekend.

And... :broc::broc::broc:

Delita Wright 04-24-2009 08:16 AM

Re: Over 50 CrossFitters Sign In
John, also like that *time better than age* thing.

Hi, all! Did my WOD Wed. but just now posting and no time for comments. Did read you guys - wow. Funny and inspiring, just what I need!

Here's me to date, now headed to my friends for today's WOD on weights.

090422 WOD Day 3 of cycle
SUB: from 090411, row-burpees-run, SDHP for row, 60@25# DB
SCALE: As Rx'd (women SDHP 30#)

30 min. fast dog walk

3 rounds for time, of:
- 60 SDHP, shins to chin
- 21 (grannie) burpees
- 400m run (walk, run, whatever)

SDHP: 180
RUN: 1200m
TIME: 2:05, incl. wu

Think I may try Charlie's wisdom tomorrow on the *filthy 50 and make it *filthy 35.* :kicking0:

Mark Ervi 04-24-2009 10:20 AM

Re: Over 50 CrossFitters Sign In
Did modified Filthy 50's

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Dumbell swings, 35lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 30lbs.
50 Burpees
50 Box jump, 20 inch box

My time: 55:44
Today's time was a product of my poor eating lately. I have done this in 47 minutes before. I started the burpees at 37 minutes, and I was DEAD. I was DEAD. I was DEAD. I did one burpee, recovered. One burpee, recovered. I was determined not to quit, although that was all I was thinking about. Stuck with it to the end.

Nancy Cohen 04-24-2009 11:01 AM

Re: Over 50 CrossFitters Sign In
[QUOTE=Delita Wright;573917]

30 min. fast dog walk

Think I may try Charlie's wisdom tomorrow on the *filthy 50 and make it *filthy 35.* :kicking0:[/QUOTE]

Hi, I'm crashing this thread again....

Delita, I wish I could do a FAST dog walk. Sometimes I drag my pups. They like to sniff and pee and eat stuff off the sidewalk and it's like pulling teeth just to keep them moving forward sometimes! about a "dirty thirty." :)

John Scott Rezendes 04-24-2009 11:45 AM

Re: Over 50 CrossFitters Sign In
One of my best friends, a retired SF CSM I do triathlons with (and served 27 years with) always says, "Finishing really hard **** equals success. Quitting equals failure."

Today was a semi-rest day for me so I hit the pool after a CF WU (barefooted no less, because I didn't wear my chucks...I was going swimming...gotta lotta funny looks in the weight room), and swimmed/swam/swum (somebody want to conjugate "to swim" for me?)

1000meters in 22:35 not my fastest 1k but I wanted to make sure the wing is healing right and not push it

John Scott Rezendes 04-24-2009 11:54 AM

Re: Over 50 CrossFitters Sign In
I searched for "Bulgarian" on youtube and got some scintillating responses that had nothing to do with Crossfit. Then I searched “Bulgarian squats” and got a few demo videos (aka bulgarian split squats) that made me try some at home. Just so you know; I suck at Bulgarian squats.

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