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[B]Charlie and John[/B]: Bulgarians are Bulgarian split squats. Although I think they are more like a lunge with your back leg up in the air and stationary. The higher you place your back leg, the harder they are. My back leg was at park bench height. I don't particularly enjoy them but they're better than those darned PAIN FILLED SOUL SUCKERS!

[B]Mark[/B]: When I read of your determination on the burpees I thought back tho the hundred-day burpee challenge. That seems like million years (or at least a million burpees) ago, doesn't it?

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Mark,

Excellent on the burpee battle. :super:

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Hi Everyone,

My apprieciation to Mark for starting a page for the active-acients. It's comforting to know that there folks out there who understand the demands of family, career, and a rebellous "body", but yet are still in-the-game! I look forward to seeing everyones' progress as we make it through these workouts.

WOD: 3 Rnds
800/m run (880/yds)
50 Back Ext (45 degree)
50 Sit ups
Time: 22:22

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3 rounds
row 1000m@4:47
50 back extensions
50 situps
row1000m@4:58
50 back extensions
50 situps
row1000m@4:49
50 back extensions
50 situps
total time33:50
all situps & back extensions mixed and broken

welcome young man :welcome:

m/54/184

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Diane and Scott,

Did a search on the "Bulgarians". As the kids would say, "Sick". Here's one improvement. Either hold dumbbells overhead in the active shoulder mode or even a loaded barbell ala overhead squat style (snatch grip). :rofl:

On another subject...thinking about adding PFSS's to my warm up. Hmmm. :holysheep:

John,

Beautiful work. How did rowing feel after the BE's and SU's? Running felt terrible. Thought my legs had turned to lead.


Robert,

Welcome!! Aggie?

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[B]WOD 4-24-09[/B]
"Filthy Fifty"
For time:
50 Box Jumps, 24 inches
50 Jumping Pull-ups
50 Kettlebell Swings, 35lbs.
50 Lunge Steps
50 Knees to Elbows
50 Push Press, 45lbs.
50 Back Extensions
50 Wall Ball Shots, 20lbs.
50 Burpees
50 Double-unders

My Time: 33:18 RX'd

Sorry no time to chat I will do that later, this one felt good but burpees do really suck.

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Terry - great job on the 50-50! WOW. Know what you mean about no time to chat. I was wondering if I should even try to keep with this thread because time to keep up is such a challenge for me. But, I sure do enjoy you guys!

Charlie - right you are on the BSS, yikes! Think I will leave that one on my *maybe somewhere down the road* list. More power to youse guys who power through these kinds of things! lol

John B - WOW to you, too, on the 50-50! You guys make this stuff look easy! Inspiring!

Welcome, Robert! Great job on the WOD. Your body must not be too far gone in rebellion. :highfive:

Diane, what?? Better than BURPEES?? I am so determined to *heart* burpees. Except I call mine *grannie burpees* !! LOL Maybe I should take a shot at the split squats before crossing them off my list.

JSR - I agree with your friend. Sometimes hanging in to the end IS the greater victory. Interesting segue into my WO from yesterday...

Yesterday...

WOD 090424, WO Failure

I had planned to do the backsquat WOD (opportunity to use weights) but when I got to the squat portion of my WU, just gave it up. My legs (and I) just felt wobbly and such. Had not noticed anything prior to trying to squat, wasn't sore, etc.

After 30 minutes of stretches, sit-ups, etc., I just quit and took a rest day.

My thinking on factors is: Somehow, I switched from 2 on/1 off to 3 on/1 off AND increased myself to PACK scaling, AND at the same time my eating decreased very significantly (like heavy IF). Now that I'm writing this, what was I thinking?

I need more protein and veggies, for sure. I probably am ready for 3 on, 1 off, but probably should have stayed at *puppy* scale for a while and pushed on intensity. My increase in scale has resulted in some really LSD type workouts, taking enough breaks to keep slogging through to the end.

That might be okay some days but probably isn't good every day. I had a *heavy* day yesterday anyway and sitting out a couple hours (instead of working out) may have been the right choice.

For now, not sure about anything except MORE FOOD, and better. And, don't get discouraged or quit.

All comments gratefully appreciated!

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[B]Charles[/B],

Yeah, I guess you could call me an Aggie! It help explains my spelling!

[B]Delita[/B],

Thanks so much for the welcome.

Bob

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04/25/09

Went out at the crack of dawn and [B]ran the “444”[/B]:

6 laps up the 74 city steps (in Pittsburgh our topography is so hilly that many neighborhoods have what are known as “city steps” – a steep set of steps that acts as a short-cut from a lower street to an upper street), with each lap followed by a nice 200m downhill run around the block to the bottom of the steps again
1st and 4th lap run up every step
2nd and 5th lap run up every other step
3rd and 6th lap both feet hit each step (a quick step-tap, step-tap sort of thing)

Then ran down the street to the crummy little body-builder gym and did a LEISURELY 3K row.

[B]Garden WOD[/B]:

AMRAP in 4 hours
DL 40lb bags of mulch and carry up steps and around side of house (22 bags)
Clean (sort of) 12 lb rectangular blocks and carry down hill into garden (40)
Real-not-virtual shoveling of dirt from holes for new shrubs (7 shrubs-worth)
DL shrubs and carry up steps and around side of house (7)
Farmers-carry 2-gal watering can (filled) in each hand up steps and to each shrub (3 ½ - 1 can last trip)
Left-arm plank while spreading mulch with right arm
Squat – pull out weeds – move – Squat – pull out weeds – move (too many times to count)

Post WOD nutrition: grilled Boca-burger and frosty Corona

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Charlie
No I did not have any leg trouble , but I felt I put some work in this past week. I see you hit it pretty hard yourself. that was funny the thing about box jumping on the desk

Delita
thank you but if you saw me in action I know you would not say I make it look easy.

Terry
great time very impressive

Today is my first day of week ten of recon ron

m/54/184

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Today I was out of town without my regular equipment. Went to a high school track where I was able to do

5 rounds of 10 pull-ups, 15 push-ups, run 400m
I did everything as rapidly as possible, but only timed the 400's.
I ran 2:16, 2:16, 2:15, 2:16, 2:07

Helped my father-in-law move a bunch of furniture for the remainder of the day.

I love seeing all the posts.

Love the Burpee comments. Diane, I definitely fear the burpees much less since completing the 100 burpee challenge back in January, but I was a little intimidated by those 50 in the Filthy 50's. I need to try and keep Burpees and Knees to elbows as a regular part of my warm-up or workouts. When I stray from them for awhile it is very difficult to handle many in a tough met-con.

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Back from my trip to pick up the GHD. Long day. This toy is sweet...very heavy, commercial grade! Tried out some back and hip extensions. Then tried out some glute ham sit ups. First real time for these. OMG. Just have to have a swedish ball deflation ceremony. Ashamed to admit I bought one. It was a vain attempt to find a way to do GH sit ups on the cheap. Maybe I should try dropping bumper plates on it until it pops! :rofl:

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[B]Saturday 090425[/B]
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

My Time 22:54 RX'd

Welcome Bob, great time on your work out. So how long have you been doing CF? Look forward to more of your posts. Do work out at home, affiliate or globo box?

Charlie, GHD sounds awesome. I always use one in our warm ups, it really makes a difference in the strength of your abs.

Worked out in the AM yesterday then went up to Sacramento and watched my 52 year old sister kick butt in the Senior games soccer tournament. Check out her picture I took. We went to this Brazilian BBQ place after her last game, great place for a Paleo meal. Had 7 kinds of different style BBQ meat..as much as you can eat. Today is a rest day for me.

Re: Over 50 CrossFitters Sign In
 

[I][B]090426 SUNDAY -- REST DAY.

[/B]Back home for about a week before we head off to Georgia to see the rest of my family......

[/I][B]John,

[/B]Sounds like the "Recon Ron" program is working for you. I did it for a while, but was a bit too impatient, so I switched over to the "Recon Nancy" program.....[I][COLOR=Blue][[/COLOR][/I][COLOR=Blue][I][B]Recon-Nancy Pull-Ups[/B] (unlike Recon-Ron, in my program you just do them whenever you feel like it, with no particular progression in mind.)][/I][COLOR=Black]. Nice work on the FF. I love your description of the time! Great "Rowing Michael" time too, John!

[B]Nancy,

[/B]You are not "crashing" the thread and are welcome any time! Please share with us here....

[B]Scott,

[/B]Hope the arm is doing better - - swim seems like it was just the right thing!

[B]Diane,

[/B]Nice push-up/bulgarian WOD and then the "444" workout. Sounds interesting to say the least. Great functional workout in the yard.

[B]Robert,

[/B]Welcome aboard! Nice "Michael" time too!

[B]Mark,

[/B]Great Filthy Fifty - kudos for pushing through on the burpees! I've laid off them too long - - don't know if I'd be able to get through them at the end of an FF. Nice pull-up/push-up/run WOD too!

[B]Charlie,

[/B]Glad the GHD is working out - - they are wonderful pieces of equipment.

[B]Terry,

[/B]Props on fantastic FF and Michael times! Inspiring work. Glad you got to see your sister at the games - - Anyone who can play soccer and keep up at 52 definitely does kick butt! Glad you enjoyed the BBQ too.

My Paleo Diet book is in at the book store, so looking forward to getting more ideas about healthy eating.

[B][COLOR=Navy]Hope everyone has a great Sunday![/COLOR][/B]
[/COLOR][/COLOR]

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Did 5K run thru the hills of Lampasas. My time: 29:05
I think this was my best time ever on this course of one hill after another.

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[B]2009 04 26[/B]

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Thunderstorms, rain, and strong winds all day.

[B]WU:[/B] 1500m mod effort pace
New WU which I will refer to hence forth as CWU (Charlie’s Warm Up). Consists of neck, arm, and leg mobility/rotations, various dynamic warm ups, and the finale’ 3x[burpees, graduated overhead squats, back extensions, GHD sit ups, jumping ring dips, and assisted pull ups]. Number of reps will depend on my conditioning and the anticipated WOD.

Followed CWU with Berg. WU and then practice snatches with bar, 65lb, and then 75 lbs.

WOD performed as RX’d with the following scaling:
Snatches - 75 lbs
Pull ups - Assisted with light Iron Woody band

[B]Time - 13:09.5[/B]

[B]Notes:[/B]
1. Followed own advise to scale from filthy fifties WOD
2. Progressed from medium band to light band for pull ups.
3. High rep squat snatches are more painful than PFSS’s!!

Practiced several sets of GHD sit ups during rests between sets of my wife’s SS work out. She is doing well on it, BTW. Same for her rowing interval training. Actually, she’s kicking butt on the rowing. Very proud of her.

Steve,

Welcome home, even if it is only for a week.

Terry,

Beautiful job on Michael. Your sister…wow!

Mark,

Sounds like a great run! :run:

Diane,

Garden WOD…very good. I dug a CF trench last fall. :kicking0:

As always :broc::broc::broc:

Re: Over 50 CrossFitters Sign In
 

:D I did more of a hang squat clean with my chest to bar pull ups today
dont have a lot of know how on the oly lifts
But good news heard today a CF GYM is opening up next month on the 15th
right here in Poter county In about 10,12 miles from my house, more info when I hear it :pepper::pepper::::kicking0::broc:

welcome back stephen Recon Nancy yess I think I might like that



m/54/184

Re: Over 50 CrossFitters Sign In
 

[B]Sunday – 04/26[/B]
Rest Day
Played a little tennis (90 minutes). Haven’t played since last fall – pretty rusty but I had fun.

[B]Today – 04/27 – 6AM – Outdoors[/B]
3 rounds:
10 kettlebell push press (alternating arms)
35 kettlebell swings
20 Squat - jump to lunge - jump to squat - jump to lunge (alternating legs on lunges)

3 rounds:
35 kettlebell high-pulls
20 Squat jumps

3 rounds:
Step up-back lunges (onto park bench, alternating legs)
1 min plank on kettlebell
10 narrow hands push ups

[B]Mark [/B]– Great run.

[B]Terry[/B] – Your sister is amazing.

[B]Charlie[/B] – You added PFSS’s to your WU! God love ya.

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Hey Diane,

Nice inventive workout today! Glad you had fun with the tennis - - I miss it - haven't played in years.....for shame, for shame!

Okay.....I'll bite - what are PFSSs?

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[SIZE="6"][B][FONT="Comic Sans MS"]PFSS = Pain Filled Soul Suckers aka Burpees[/FONT][/B][/SIZE]

Re: Over 50 CrossFitters Sign In
 

My question exactly...what is a PFSS? a something something snatch squat?
No PT this weekend...we went to the Division Ball. I got to wear my dress mess and pretend to be a soldier again...also took a cheat day from the Zone and drank beer like it was my job. Even had some birthday cake. Anyway today I did a CFWU and a WOD I made up:

AMRAP in 20 minutes of:
5 elevated push ups (feet elevated 24 inches on a bleacher seat)
10 #20 wall ball shot
15 30in box jump

and managed 8 full rounds +5 push ups, 10 wall ball shots and 6 box jumps

then I did some light deadlifts:
#95x5, #115x5, #135x5, #155x5 and #175x5

now I'm trying to keep my 4 year old from mushing his fingers in the office paper shredder...gotta go!

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PFSS: See post #706 in this thread for origination

Re: Over 50 CrossFitters Sign In
 

Been waiting to sign in until today. Turned 50 as of today.

Been following you guys/gals for a while. Impressive dedication and progress.

Birthday WOD later today; what else but Filthy 50's?

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[QUOTE=Scott Allen Hanson;575983]Been waiting to sign in until today. Turned 50 as of today.

Been following you guys/gals for a while. Impressive dedication and progress.

Birthday WOD later today; what else but Filthy 50's?[/QUOTE]

Happy Birthday and Welcome Scott!

Re: Over 50 CrossFitters Sign In
 

Nothing but fishing now Scott----NOT!!!! Welcome to the over 50 set :D

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[quote=Charles Pyke;575852][SIZE=6][B][FONT=Comic Sans MS]PFSS = Pain Filled Soul Suckers aka Burpees[/FONT][/B][/SIZE][/quote]

Thank you, Charlie. Nice AKA for the burpees!
__________________________________________________
[I][B]090427 MONDAY

Warm-up: Versa-climber: [/B]10:00 / 70 - 80 SPM / 10" to 12" steps. Forgot how this thing can kick one's butt!
[B]CFWU X 2. [/B]Took push-ups to 20 reps.

[B]WOD: From the Main Page:
5 Rounds for time of:
21 reps SDLHP 95# / [COLOR=Navy](65#) [/COLOR][/B][B]
21 Ring Dips / [COLOR=Navy](21 Push-ups) [/COLOR][/B][COLOR=Black][subbed the push-ups due to continued bursitis in R/shoulder. No rings either....yet].[/COLOR][B]
TIME = 11:56
[/B]I'm glad I scaled this one! I think I could have managed the 95# SDLHPS, but I would have had to break up the reps much more and lost a lot of time and power output. 65# allowed me to keep the intensity up.....as it was, only the first round was unbroken on the SDLHPs and push-ups. It felt good just to get through this one - - I have definitely lost some of my endurance!

[B]Jump Rope:
2:00 total - got 1 DU. [/B]More work needed on these!

[B]Pull-ups:
10 dead hang
10 kipped
[/B]I was fried from the WOD.....called it good after this.[/I]

Re: Over 50 CrossFitters Sign In
 

[quote=John Scott Rezendes;575856]My question exactly...what is a PFSS? a something something snatch squat?
No PT this weekend...we went to the Division Ball. I got to wear my dress mess and pretend to be a soldier again...also took a cheat day from the Zone and drank beer like it was my job. Even had some birthday cake. Anyway today I did a CFWU and a WOD I made up:

AMRAP in 20 minutes of:
5 elevated push ups (feet elevated 24 inches on a bleacher seat)
10 #20 wall ball shot
15 30in box jump

and managed 8 full rounds +5 push ups, 10 wall ball shots and 6 box jumps

then I did some light deadlifts:
#95x5, #115x5, #135x5, #155x5 and #175x5

now I'm trying to keep my 4 year old from mushing his fingers in the office paper shredder...gotta go![/quote]

Nice workout, Scott! Hey, the GTG beer work is an occasional necessity, is it not? Besides, it's close to Zone/Paleo (protein and carbs in it.....:D).

Re: Over 50 CrossFitters Sign In
 

Happy Birthday Scott (Hanson) and welcome aboard! Have fun with the FF!!

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Happy Birthday Scott! Glad to have you!

Re: Over 50 CrossFitters Sign In
 

Happy Birthday Scott! Glad you are here.

Rest Day for me

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todays WOD took a total of 31 min to complete with all sets mixed and broken.
Im down at the High school weight room doing todays WOD with my rings when in walks this guy with a group of kids from the swim team and he looks at me and says crossfit, turns out he'sgot these kids and are in there doing todays WOD for not only his first time but its the kids first WOD also.
But to top it off the kids and the older guy also want to try the rings, so this one boy maybe 13 who knows, he does a muscle up, turns around and tells me thats the first time he ever did one. I could have fell over.

I have been playing around with crossfit for a few years and never ran into anyone in this area who knew the first thing about it, now everyday someone new is turning up with the crossfit feel, Its a good thing and about time

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[B]2009 04 27[/B]
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

1500m row at mod effort pace
CWU: 5/6/110/6/3/5(med band)
Practice SDHP’s: PVCx5, weighted PVCx5, barx5

Scaled wt to 75 lbs. Sub’d jumping ring dips w/ bottom of ring @ 42.5 in from floor (OCS again, Terry).

[B]Time - 16:43.0[/B]

Scaling was about perfect. Will try 85 lbs next time. One little Pukie dry heave after 4th set of SDHP’s. Need to be more careful when putting down bar with bumper plates. Keep thumb clear or the bar may bite. Bent my thumb nail a bit. After yesterday's and today's WOD I feel I have made a sudden quantum leap in my conditioning. Feels great.

Scott R - Pretty good work, especially with your knees. How are they feeling lately?

Scott H - Happy birthday and welcome. This is a great group. :welcome:

Steve - Good call on scaling the weight. At least for me, 95 lbs would have been over the top.

All - If anyone is interested, I have a list or two of body wt and traveling WOD’s that use little to no equipment.

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

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[B]WOD 4-27-09[/B]
Five rounds for time:
21 Sumo Deadlift High-pulls 95lbs.
21 Ring Dips

17:14 RX'd

The little practice I have been doing on assisted muscle ups seems to have helped my ring dips, was able to get 5 straight at the beginning then 2 or 3 in a row after that. SDHPs always seem to gas me, but was happy with the time. Knocked an electrical outlet box off the wall when throwing down the bar.

Nice job Steve, John, Charlie, Scott....

Thanks Charlie..OCS?...been a long time for me since the military...but I do remember there is always an acronym for everything...I am sure its good :) Like pick up a BFR when your out of ammo.

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Thanks for the warm welcome folks.

The FF had me laying on the floor for about 20 minutes after, until I had to rally to meet some relatives for dinner.

FF was rx'd except for the first half of the wall balls were probably 9' until I noticed that someone had lowered the basketball hoop (I use the backboard adjacent to the rim). I thought they seemed relatively easier. In retrospect, I wished I hadn't noticed until I was done. Time = 30:39. Really was hoping to break 30 min, but the PFSS and double-unders took almost 10 minutes between them.

Strong work today all.

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[B]John,

[/B]Nice work on the WOD.....awesome that the high school kids are into CF! With the lack of kids fitness these days, it's refreshing to see CF catching hold. We have a couple of kids who pop into my globo who seem to know something of the CF methodology......and that's great, considering we don't yet have an affiliate!

[B]Charlie,

[/B]Great job on the scaling yourself - - it is nice when the balance between one's capabilities and the necessary intensity comes together. BTW, I'd be interested in that list of BW / travel workouts you have. thanks!

[B]Terry,

[/B]Nice work too and great time as Rx'd. Any sparks? A little fireworks are always cool with a solid workout :D !

Re: Over 50 CrossFitters Sign In
 

[QUOTE=Stephen R. Lampl;576326]BTW, I'd be interested in that list of BW / travel workouts you have.[/QUOTE]

Steve, check these links on our blog (WFS) [url]http://CrossFitexcel.typepad.com/my_weblog/2009/04/sat-4409.html[/url]

Speaking of High Schools...our local schools teach CrossFit in PE, at least at Sierra High where Nick is a PE teacher. After I get my Level 1 cert in June, I may help train some of the Manteca football players, the coach has asked me but not sure if I can make the time. I gave up refereeing this coming fall so I could focus on CrossFit, plus my nephews last year of football and I never get to see him play...I am always at another game refereeing. I would love to start up a summer time business training high school players in CrossFit Football, that will most likely be my next cert.

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Terry,

Thanks for the links. I've downloaded the list Shane Skowron has published to the forum before, but never saw the one on CF Excel's site. Excellent.

I think it's wonderful that you want to get involved in training the kids too! You would be great at it - - you are motivated, have the lifting skills to pass on, and the kids would have a blast working with you. Best wishes to you!

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Today – 4/28/09 – 6AM – Outdoors on North Shore with Patrick

WU:
Squats, Bulgarians (with arms over head), Bench Dips

[B]WOD[/B]:
5 rounds
Start at bottom of hill
20 squats
Run half-way up hill
15 push-ups
Run to top of hill
10 PFSS
Run to bottom of hill
14:30
(Needed a third lung for this one)

Tabata lunge jumps – [B]14[/B] (17,17,16,16,14,14,14,16-124 total)
Tabata elbow plank – nothing to score other than the number of times I said “Arrgh!”
Tabata bench dips – [B]14[/B] (18,16,16,16,14,14,16,16-126 total)
Tabata bench sit ups (back on sidewalk, feet on bench seat, legs at 90-degree angle, touch fingertips to bench seat each rep) – [B]12[/B] (16,15,14,12,12,12,12,16-109 total)

The misery factor today was high, but so was the satisfaction level.

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CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did 5 rounds for time of 21 SDLHP w/70lbs. and 21 assisted dips
My time: 27:05

Some of you folks really make me feel like a slug. But you keep me working at it.

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All I could manage today was a CFWU x 3 that included:
15 BW squats
1 min jump rope
15 push ups
5 strict stationary dips
15 kipping pull ups
10 steps walking lunges
10 back extensions
10 burpees (excuse me, I meant PFSS)
5 Bulgarian squats (ea leg)
3 pistols per leg
50 m farmers carry w/ 2 #45 plates

I did all 3 rounds rather quickly and managed a good sweat, but when I went to the C2 and pulled abut 50 meters my wing started feeling funky so I stopped and settled for some light (#95 x 5 x 3) Hang Power Cleans and called it a day.

Charlie, Thanks for asking...both the knee and the lat are forcing me to re-read the chapter in Starting Strength titeld "Programming". It's becoming quite a challenge to find work that doesn't aggrevate both. My philosophy is becoming "screw the knee"; I'm getting it worked on next month anyway...that's what they make motrin for right?

Happy Birthday and welcome Scott. Man the thread is getting busy.