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Scott Allen Hanson 06-19-2009 08:39 PM

Re: Over 50 Crossfitters Sign In

Great time on the wall-ball WOD. Wallballs are another one of my Achilles Heels, so I guess I better try to work this one into the rotation. Today's Push-Pull WOD looked like a really good one also. Those are heavy push presses for lots of reps! Keep up the good work. At this rate, you won't need Recon Ron much longer.


[QUOTE](“stop calling me Shirley”) [/QUOTE]:rofl: Love the "Airplane" reference. I just watched that again last fall with my boys.

Are you starting an SS cycle? Be careful on recovery. I found that very difficult, especially because I was reluctant to cut way back on the met cons. Check out the CF Strength Bias if you want to increase your lifts while maintaining conditioning. It's really working well for me.


I hear you on the "senior moments", but it is hard to keep track of reps and sets when you're oxygen starved. I keep a dish of pennies that I set out and take a 1-2 sec break after each round to move a penny into the done pile. It's strangely satisfying. That's a great score for that WOD! I think you'll enjoy your rings.


Nice comeback today after a "puny" day yesterday. "Train Wreck" does sound like a suck-fest! I'm amazed you had energy left for anything else.

I took a rest day yesterday.


Last day of "test" week.

Bench Press: 44x5; 94x5; 132x3; 142x3; 152x1; 162x1; 172x1; 182x1(pr)
then High Rep BP @ 124# 12-9-6 reps, 1:00 rest between sets.

Hang Power Snatches: 44x5; 94x1; 104x1; 114x1; 119x1 (fail); 114x1 (barely). Amazing I did 75 of these in a WOD last week at 94# and could only manage 20 more lbs for a single!

Weighted Pullups: 3x3 @ 25 kg (1.5 pood kb plus a 2.5# plate)

Met Con: "Weight Vest Mile" 40# weight vest, 1 mile run. Time= 7:40 versus 8:19 in early May.

Did today's WOD with my 17 year old son. He ran his mile first while I was doing my snatch work. Came in at 8:25, but he had to wait for a couple cars at an intersection that cost him 0:10, so he claimed the to have me beaten. I was starting to think I might never beat him at a Met Con again after he whipped me on Nasty Girls. Its good to give the young'uns something to shoot for once in a while.

Happy Father's Day guys!

Stephen R. Lampl 06-19-2009 08:57 PM

Re: Over 50 Crossfitters Sign In

Thank you! I think the poor eating was mostly it, though I've been down in the dumps over lack of work - - that'll take the stuffing outta someone too. Kicked up the protein to 18 or so blocks from 14 - 15 and adding a bit of fat; definitely felt the difference today. Kept running out of steam during the WOD though. Looks like I need to hit things a little harder routinely to get the endurance up.

You did a ton of work yourself for the last "test day." Nice weighted pull-ups; props on the BP PR and as for the snatch work, 114# is pretty darn great - - I'm still on PVC until I get the technique down.......

Nice to be ther "rabbit" for your son sometimes, isn't it! Happy Dad's day!

Charles Pyke 06-19-2009 10:15 PM

Re: Over 50 Crossfitters Sign In

Clarify something for me Clarence, in the way of a vector, Victor. By CFSB are you referring to the CF Journal article or CF Football, CF Balboa, or another murderous reference?

I am trying to do two things at once. One, get back some of my lost strength. And two, prep for my annual PFT (Physical Fitness Test). For the time being, in lieu of the regularly scheduled WODs, I am concentrating on running, push ups, and sit ups. I do SS on day one, running of some sort mixed in with push ups on day two. Day three is a rest day. Not so worried about the sit ups. I can easily max those on the test. Because of some cervical nerve damage issues, push ups have become my nemesis. I can slowly build up to maxing that score if I concentrate on it. Running needs some work too. This will be my last PFT in the USAF and I would like to max all three physical tests. Waist measurement will keep me from getting a perfect score. That would require a waist of 32 inches which, for me would imply a ridiculously anorexic, unmuscled body and that aint about to happen. So what do we make out of all of this? How about a hat or a brooch or a pterodactyl...

Sorry about all of the silly quotes. Looks like I picked the wrong week to quit sniffing glue.

Let me know about the CFSB reference. We're all counting on you.

Next week, Dr. Strangelove

Scott Allen Hanson 06-20-2009 06:36 AM

Re: Over 50 Crossfitters Sign In



I was referring to the CF Strength Bias. I'm not sure if you subscribe to the journal, but it was an article posted here (wfs):


It's basically a program of one heavy lift (back squat, shoulder press, deadlift, front squat) where you work up to a pr set of 3 or 5 reps, then perform a high rep set of 12-20 reps at a lighter weight. Follow this up with a shorter met con WOD, up to 10 minutes max on deadlift or squat day, 15 minutes on front squat day, 20 minutes on press day. Finish off or start out with some skill work. I've tweaked it to my own goals. The weighted pullups and oly lifts are add-ons, and at the suggestion of Chris Kemp ("Kempie") I subbed the bench for the front squat because my presses are relatively weak. Barring unplanned rest days, I try to work in one longer CF met con per week as well, and sometimes I skip the high rep sets if I'm feeling beat up (this usually applies to the deadlift day).

They really focused on recovery (two of the testers are almost 50), which seems to be a big advantage over SS. Particularly the focus on one PR set rather than the sets across, helps.

This program might be a good alternative for you. I'd suggest working in a 6 round tabata of one or two of your PT calisthenics as your met con on one or two days a week, and a run on another day or two. Once through your PFT, you might start exploring the "heavy met cons" for max strength gains, eg, 5 DL @275, 10 burpees, 3-5 rounds or something similar.

Off to kayak in the rain today! Have a great weekend. Yee-Haaaaaaw!

John Burch 06-20-2009 09:50 AM

Re: Over 50 Crossfitters Sign In
4 rounds
10 HCJ @95#
50 squats
run 200 meters


and a happy fathers day to all


Charles Pyke 06-20-2009 07:52 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 20[/B]

Mod-CWU. Tried doing pull ups without any bands. [B]I did 5 kipping pull ups on each round of my warm up.[/B] Could have done more but decided not to with the intention of trying some more after my workout. The running left me quite gassed and I did not follow through. The pull ups were not strung together gracefully, but were a kip to a pull up then to a dead stop requiring me to restart the kip. They’ll come along now though. I’m pretty stoked. This is a quantum leap for me.

[B]Workout: 6 X 400m runs[/B]
Ran in the form of 200m up the street from my mailbox and back. All under 2 minutes which is what I wanted to achieve today.

1 - 1:40.9
2 - 1:46.5
3 - 1:53.2
4 - 1:53.1
5 - 1:53.5
6 - 1:51.3 (everything left in the tank)

[B]Scott[/B]…That’s the article I was referring to. I read it several times last night. I like your suggestions on how to incorporate it. Might do what you have done and incorporate a press into the mix. I need more upper body strength. Thanks very much. I’ll organize it for my own use on a spread sheet tomorrow. :thanx:

Kipping Pull Up Broccoli


Stephen R. Lampl 06-20-2009 08:52 PM

Re: Over 50 Crossfitters Sign In
[I][B]090620 SATURDAY

[/B][/I]Built a set of parallettes today. Can't wait to play with them.

[I][B]Worked out at CrossFit Sonora (YAY! we're almost there) - garage gym today.[/B][/I] (The link is now available on the Affiliates' Page)

[/B][/I][B]Jump Rope Singles and DU attempts. [/B]Approx. 1:00. Got about 6 or 7 DUs, but not linked.....
[B]CF Redding WU. [/B]

[I][B]WOD: "Grace"
For time: 30 reps C&J X 135# --> 15Kg plates (111#).
[/B][/I][B][COLOR=Black]Time: [COLOR=Red]6:42 PR! :pepper::pepper: [/COLOR][/COLOR][/B][COLOR=Black][COLOR=Red][COLOR=Black]by default....[/COLOR]
[/COLOR][/COLOR][COLOR=Black][COLOR=Red][COLOR=Black]This is the first tiime I've ever done (and completed) this WOD at any weight. I am [B]stoked![/B] I think I've earned a rest day.......
Three more peppers for good measure :pepper::pepper::pepper:[/COLOR][/COLOR][/COLOR]

Stephen R. Lampl 06-20-2009 09:08 PM

Re: Over 50 Crossfitters Sign In

[/B]Nice job; no - - outstanding job on the runs today...sprint work like that sucks......
Congrats on the kipping pull-ups. It took me [I][B]forever[/B][/I] to get mine down - - I started CF at the beginning of Oct, '08 and just got the timing right (finally!) last week. My kip has basically looked like a hooked fish on a line, being reeled in.....
BTW, I also loved the silly quotes......I don't know about the glue sniffing......perhaps a little too long at altitude with no oxygen?


[/B]Interesting looking WOD - - nice work too. The squats and then sprints must have sucked!


[/B]You're welcome! Thanks for posting the link on the SB article. I need to consider moving in that direction, now that some of the technique is getting there.


[/B]Hope all is well with you and yours......


[/B]Same message to you. Hope you had a great (and productive) trip. Let us know how your CF workouts back east went.

[B]Happy Dad's Day all! :pepper::pepper::pepper::pepper::pepper:[/B]

Pat Quigley 06-20-2009 09:50 PM

Re: Over 50 Crossfitters Sign In
Scott, thanks for the reference. Like Charley, I've read it a few times. I am still lost with some of the detail. I will probably print it out and come up with some outlines. However, I am taking the author's advice seriously. I will do a year of general CF and work on overall fitness before adopting a strength based approach. In truth, I am still betting stronger by improving my overall fitness.....and nutrition as well. I went to the Arizona's Senior Olympics powerlifting competition about four months ago. I would have placed easily in my age group. It would be great to be back in competitive athletics again.

Had a great day of rest. Read a bunch of articles in the CF Journal.

Scott Allen Hanson 06-21-2009 08:58 AM

Re: Over 50 Crossfitters Sign In

Another solid effort! Are you doing your affiliate's WOD's or making these up yourself? They look like great ones.


Nice on the kipping pullups! Focus on pushing away from the bar at the top to initiate the next pullup. I have a feeling you'll start progressing quickly on them now. Let me know if you have any other questions on the CFSB. I'm starting in on my 3rd cycle today.

Awesome Grace! You'll be doing rx'd in no time. Allow me to give you a few more peppers: :pepper::pepper::pepper:

You're welcome. I'd be happy to answer any questions on the strength bias (at least as much as I know) for you. I agree, you seem to be quite strong already, though, and I think you'll progress very quickly just following the regular CF WOD's.

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