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Charles Pyke 06-12-2009 04:06 PM

Re: Over 50 Crossfitters Sign In
Broccoli Power!!!


Terry Dickman 06-12-2009 09:57 PM

Re: Over 50 Crossfitters Sign In
Just checking in. I am out of town in NJ on business. New job with a solar company. Traveled all day Thursday and worked today. Was going to do a workout but still beat from the traveling, left at 4am and got in at 1:30am due to lay overs. Going to Crossfit Montclair tomorrow for a WOD. Oh yeah, its really hard to stick with Paleo when traveling in airports all day.

Stephen R. Lampl 06-12-2009 11:05 PM

Re: Over 50 Crossfitters Sign In
[I][B]090612 FRIDAY

REST DAY - - [/B][/I]more job hunting......

Couldn't stand it, so took a hike - - literally!

[I][B]Hike: Pinecrest Lake National Recreation Trail[/B] (around lake perimiter)[/I]
Distance: 4.0 miles
Difficulty: Beginner/Easy
Time: 1:20


[/B]Glad you are back in it at full steam.


[/B]Hope things are well with you. Sorry you have to do the long distance travel thing - - Man, do I hear you on the travel and Paleo. Have fun at CF Montclair!

Catch up with everyone else later.....take care!

John Burch 06-13-2009 04:46 AM

Re: Over 50 Crossfitters Sign In

Andy R you ok

30 thrusters@ 95#
20 sit ups
10 pullups

20 thruster
40 situps
20 pullups

10 thrusters
60 situps
30 pullups time 23:14

Scott Allen Hanson 06-13-2009 06:38 AM

Re: Over 50 Crossfitters Sign In
Keep up the good work. Nice job on Cindy for feeling "yuk".

Nice back squats. Within 5% of a PR is always a solid effort. I'm to the point on the heavy lifts where there is no way I'm setting any PR's without focussed and regular work on them.

You've been doing some tough ones! All those 95# thrusters sound brutal.

Great work! Good scaling on that WOD.

Have fun at CF Montclair.

BP 44x5 x2 sets; 94x5; 114x3; 134x5; 144x5; 156x5 (pr)
High Rep: 124x10; 124x7; 124x4 (1:00 rest between sets)

Wtd Pullups: 3x3 at +24kg (1.5 pood kb); chin barely over bar.

Turkish Getups: 1 Pood KB, 5 each arm.

No time for a Met Con. Still really sore from the running/hang snatch WOD on Wednesday.

Mark Ervi 06-13-2009 08:15 AM

Re: Over 50 Crossfitters Sign In
Yesterday I did
CFWUx3 and ran 6 mins. on treadmill

Did Back squats 1-1-1-1-1-1-1

Did more back squats from 145 down to 95 in sets of 1-3-5's.

Did OHS 2 sets 10x45lbs.

Did 10x135lbs. deadlift

That was some workout. Ugh. Great time.

John Burch 06-13-2009 09:10 AM

Re: Over 50 Crossfitters Sign In
Thanks Mark it takes me more then twice as long to get the same work in as the younger guys and i was wondering how close I can come to some of the younger guys times, if I keep putting the work in. And that would mean my fitness level would increase and thats the real goal.


100 75# CJ from the floor ea rep
let go of the bar and run 200 m I ran at 45 reps and 65 reps Time 20:36

what a wake up call this one was

Terry Dickman 06-13-2009 09:29 AM

Re: Over 50 Crossfitters Sign In
Did a short WOD today at CF Montclair, WFS [url][/url]
Really nice box. Met the owner Gregg Arsenuk...nice guy...excellent trainer.

20 people in the saturday 9am session

Warm up was mobility first
20 arm swings left
20 arm swings right
20 big hugs
20 body twists
20 left leg swings
20 right leg swings

Medicine ball cleans - broken down
did the start from the ground to shoulder shrug 20 times
then did ball at chest to squat 20 times, concentrate on using the hips to pull you down.
then 20 reps ...put it all together ...full medicine ball cleans

WOD 6-13-09
For time:
800m Run
21 situps
21 Wall Balls
400m Run
15 situps
15 Wall Balls
200m Run
9 situps
9 Wall Ball

My time was 10:50, finished about number 5 out of 20

Warm down done as a group (competition), plank hold...held pushup position for as long as you can.

I held mine for 20+ minutes, I was the last male left, 5 women were remaining they held theirs all the way to ~28 minutes. As each person dropped out they were required to do burpees, the number of burpees based on your place in, I had to do 6 burpees.

Diane Dennis 06-13-2009 11:25 AM

Re: Over 50 Crossfitters Sign In
[B]Did "The 444"[/B] - Ran the neighborhood steps early this morning - 6 laps up the 74 steps, down the hill and around the block back to the bottom of the steps - 444 steps and approx 1.5 miles.

Heavy gardening followed - digging holes, lugging mulch, etc.

[B]Terry[/B] - GREAT JOB TODAY!!

Stephen R. Lampl 06-13-2009 01:12 PM

Re: Over 50 Crossfitters Sign In
[I][B]090613 SATURDAY - Workout at CrossFit Excel (Escalon, CA)

[/B][/I]Worked with Trainer/Affiliate Owner Nick Hobby today on squat rudiments. Nothing else!

[I][B]Warm-up: CF Excel WU:
[/B][/I]400m Run (I mostly walked - - Achilles a bit sore from the hike yesterday)
Then 2X of:
OHS X 10 (PVC)
10 burpees
10 Kb Swings (1 X w/35#, 1 X w/53#)
10 Ball Slams
Samson Stretch
Added GHD situps X 15 X 1
Back Extensions X 15 X 1
Shoulder Pass Thrus X 10 X 1
Body Circles X 10 X 1

[/B][/I][B]Squat Therapy.[/B] Worked solely on squat form - - all unweighted. Keyed on the following training cues:
1). Chest High
2). Push butt back first, as far as possible, keeping chest high before dropping into the squat
3). Place hands on hips (as necessary) as a cue to pull shoulders back
4). "Pull" myself down into the squat maintaining the lumbar curve, chest up, and shoulders back.
5). Drop to dynamax depth, if possible, without losing lumbar curve ("butt wink").
[I]This was [U]hard[/U]![/I] [I]Did about 30 reps total in groups of about 5 or 6. Nick watched and provided cues throughout - - this really paid off. Things went from seriously ugly to almost perfect in about 30 reps!

[/I][B]Overhead Squat work: [/B]Again, worked on form using no weight - just PVC.
It's a bit easier to keep my lumbar curve with these, but run into a different .set of problems. Training cues from Nick for the OHS:
1). Shoulders back and [U]active[/U] to keep bar in frontal plane
2). Push butt back first as far as possible, chest high, then begin lowering into the squat
3). "Pull" myself down into the squat
4). Ensure my knees travel/stay over my feet
5). Keep toes pointed no more than at a 15 to 20 degree angle out. Too much causes knees to track to the inside of my feet
6). "Push"/keep knees out over feet
7). Lower to dynamax depth
[I]Again, this was quite a workout![/I] [I]Did about 30 reps of this also (in sets of 5 or 6). Form on this also looked much improved at the end of the sets.[/I]

We looked at this - - I'm still not getting the timing down for "tying" hip drive to the pull. Gymnastics kip - - I still don't have the shoulder flexibility for this to be efficient. The best Rx for me - - work on developing really good, functional lat strength; do ring rows, straight arm full ROM cable pull-downs, and use assist bands. to work toward chest to bar. Keep working on timing - - it will eventually "click."

Great training day today! Feeling a bit sick to my stomach, so didn't hit a true WOD today......maybe later.

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