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Stephen R. Lampl 07-23-2009 09:43 PM

Re: Over 50 Crossfitters Sign In
[I][B]090723 THURSDAY
[/I]Got a chance to actually act as a trainer today (for the first time!). Took about 10 to 15 minutes to show a couple of gym regulars (who also mix in CF workouts) some kipping progressions. Felt really great to be able to give back and share stuff I've learned.......

[I]Seriously stiff and sore from yesterday's workout. Concentrated on skill work today.[/I]

[/B][/I][B]Jump Rope work.
[/B]Skipping with heavy (2#) rope:
50 singles X 4
DU practice: About 10:00 (with breaks). Got a DU on most every attempt, but could not chain any together. Must spend more time on these!
Shoulder pass thrus + trunk rotations + body circles.

[I][B]Skill Work[/B][/I]: [I][B]Squats
[/B][/I]Used no weight, concentrated on strict form and worked to keep my weight off my toes.
[B]Air Squats: [/B]10 X 5
[B]Back Squats: [/B]10 X 5 X PVC
[B]Box Squats: [/B](Used weight bench) 10 X 5 X PVC

[I][B]Strength Work:
[/B][/I][B]Push-ups: [/B]Full ROM (hands on benches) - lowering upper body as far as I could go.
20 X 3 (first two sets unbroken)
Kipping: 13, 7, 10
Dead Hang: 6[/B]

Stephen R. Lampl 07-23-2009 10:07 PM

Re: Over 50 Crossfitters Sign In
Hey All:

[B]Tom R.: [/B]Welcome aboard - - don't think I saw your original posts......Congrats on the 500# PR!

[B]John W.: [/B]Awesome avatar and great job on the DL PR and FF yesterday! And I too hear ya on the special place for the PFSSes (Pain Filled Soul Suckers - AKA Burpees). If I haven't mentioned, I love your signature line quote!

[B]Diane: [/B]Thank you for the encouragement on the pull-ups and concern for the hammy. I guess I have to grow up and take things a little more slowly. make up for some lost ground.....

[B]John B.: [/B]Killer WOD you did yesterday. Ouch (80 reps with the sandbag.....).

[B]Pat: [/B]Great job on the DL PR attempt. Good luck on the Strong Person competition this weekend. You'll no doubt be a serious contender!

[B]Terry: [/B]Kudos on the DL PR, Rowing PR, and the great "DT" time. Great new avatar, BTW.

[B]Mark: [/B]Nice work and way to push for intensity with the extra work on "DT". AWESOME!

[B]Charlie: [/B]Nice job on the row metcon day. Time for me to get back on my rower and take a run at you and Terry.....

[B]Linda: [/B]I've tried posting from my BlackBerry when my PC wasn't available. I learned the hard way after losing my posts several times.

Take care all - - I hope I didn't miss anyone!

John Warkala 07-23-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
Steve-Great job remembering what to post for everyone. Once I hit reply to thread I forget half the stuff I want to say.

Row 3000m- 12:23.6

For time:
30 Power clean and jerk (115#)
Run 400m (Subbed 500m row-Times like this, I wish I could run)
30 Power Snatch (65#)


Row 2501m-10:25.3 (Tried to earn some extra weightwatchers activity points while my son was finishing the "Fifties")

Still not used to high volumes of Oly lifts. 30 reps used to be a full workout with warm-up sets and then sets of doubles or singles.
Haven't snatched in a long time. Tried to concentrate on form and stopped every time I felt myself pressing it out and not getting under it enough, even with the light weight.

Will probably take a rest day Friday and then my son and I are going to the Kettlebell Cert at Crossift Milford in Ct.

Pat- Good luck in the "Strong Man". I did one 2 years ago and came in first in my age group. It didn't hurt that I was the ONLY one entered in my age group. Actually the next oldest guy was a mere 41.

Have a great weekend all. It's actually supposed to feel like Summer here in the Northeast.

Linda Kardos 07-23-2009 10:51 PM

Re: Over 50 Crossfitters Sign In
OK thanks you guys - you're right I should have been more careful with a long post but I was logged in then I got a note to log in again after I tried to post. I'll get to know the site glitches here with a bit of experience.

Here's what I did:

Last Sunday - Tabata Something else.

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
10 SQ
10 SU
20 sec. SS L&R leg (samson stretch)

WOD _ 20 sec work, 10 sec rest (16 min total)

*subbed double unders for pullups since I don't have a pullup bar and I suck at DUs.

DU - 3,3,4,3,4,3,2,2
PU - 8,5,7,5,4,4,4,4
SU - 7,10,10,10,9,9,10,10
SQ - 14,12,11,11,11,10,11,10

not great but whatever
Monday and Tuesday around here are our weekend days - rest and lots of hauling rocks and planting

Yesterday - got my York 15K oly bar!

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
15 SQ
20 SU
20 sec. SS L&R leg (samson stretch)

*had good intentions to do the 20 min amrap from CF Ottawa, then thought maybe 10 min max reps thrusters with my new bar, but was running out of time and energy so I settled for 30 thrusters in good form.

I won't count it as a workout day for this week.


I really do miss CF classes to keep the workout time clipping along.
I got to do my warmup outside in the cool evening air though.

[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
10 SQ
10 SU
20 sec. SS L&R leg (samson stretch)

WOD - Squat ladder

Every minute on the minute, perform squats starting with one and increasing the rep count performed with every round until you cannot complete the required reps within the minute.

Wt: 15 kg (34#)
17 minutes
total: 153 SQ

I did this about 3 months ago and got to 21 min.

Bill Houghton 07-24-2009 04:06 AM

Re: Over 50 Crossfitters Sign In
DT scaled

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps


I didn't want to miss another work out, so I didn't care how long this was going to take, I was going to get through all 5 rounds. Been having major trouble with "TMJ" (nutrition)! I've fallen and I can't get up. I figured a good dose of suffering would get me back on track!

Diane Dennis 07-24-2009 09:33 AM

Re: Over 50 Crossfitters Sign In
Today - 07/24/09
10:30 workout in the gym with Bill

The owner/trainer of my gym has come back and I can no longer bring Patrick as my "workout partner" :(. Bill is a great guy and a former power lifter, but he's not a CrossFitter. We'll see how this goes.

Run to the gym
2 x 500m row - 2:04, 2:03
I felt off-kilter during the rows and afterward noticed that the damper setting was 10.

No actual "WOD" so to speak, just some lifting:

Using the "girlie bar" :( only
16 squat clean and press
12 push presses

deadlifts - 12 x 85, 10 x 95, 8 x 105

Using the 45# bar only
16 squat clean and press
12 push presses

The workout was ho-hum (I closed my eyes and tried to pretend he was Patrick but it didn't work). On a positive note, I had just watched the Dave Tate DL videos in the Journal before I went to the gym, and we had some interesting discussion regarding the sumo stance vs regular stance, as well as shoulder positioning in front of or behind the bar on the DL.

Finished with rowing on my own:
2 x 1000m: 4:10, 4:21 (sorta pooped out on that last one)
[B]I wish I could row like you guys!!!![/B]

Terry Dickman 07-24-2009 11:45 AM

Re: Over 50 Crossfitters Sign In
Diane...Great row times, like the new Avatar.

John that a Tat on your left arm? sure would like to see close up.

Charles Pyke 07-24-2009 01:07 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 24[/B]

WU: 1000m, 4:26.7

WU:2x75x5, 115x5, 135x3, 225x2
[B]Work Sets - 4 X 3 260 / 275 / 290 / 305[/B]

[B]225 X 15-12-9[/B] (1 min rest btwn sets) Oh boy, quite fun. Unfortunately finished the set and that means I have to increase the wt or add reps next time.

[B]Tried 1 min max push ups.[/B] Only cranked out 23 before my arms quit. Not a good reflection of my Tabata push up effort, but I am feeling the effects of yesterday’s workout and I just did finish some hard DL work. Excuses, excuses.

[B]1 min max rep crunches, USAF style.[/B] Only 42. Since I know I can do better, I am assuming yesterday’s and today’s workout degraded my performance.

[B]Pull-ups[/B] - 3 X max rep w/ 5 min rest. 13 / 13 / 10

[B]Tabata Back Extension[/B] - 21, 15, 12, 11, 13, 13, 11, 15 for 111 reps total vol. This is a new kind of suck.

[B]Paralette Push-ups[/B] 3 X max reps w/ 2 min rest - 10 / 9 / 7
Very strict w/ hest below bars and full shoulder/elbow lock out and extension. These are tough! Since the GHD sit-ups had a profound effect on my sit up ability, I thought I'd step up the difficulty on the push-ups, too.

[B]Diane[/B]...Those are some great time for rowing, especially with the damper at 10. If you go to the Concept 2 website and look at the rankings, you will see that you are right at the 50th percentile. Don't forget, you were not doing one 500m max effort sprint w/ a proper damper setting. I'd bet you would place well otherwise.

The guy in the funny swim shorts wants to see John's tatoo?

I get to work through the weekend with very bad work hours. Tonight, I go to work at midnight or so and hopefully will get home by noon tomorrow. Then I have to go back to work at noon on Sunday. Don't they know I'm in my fifties?

[B]Deadlift Broccoli[/B]

Brad PR'd at 4.25 today. (grams that is)

And I am thinking I did to much volume today.

Diane Mahoney 07-24-2009 01:18 PM

Re: Over 50 Crossfitters Sign In
Hmmmm, is there an over 40 thread?

Pat Quigley 07-24-2009 04:11 PM

Re: Over 50 Crossfitters Sign In
DD, nice avatar---off the rocker and moving!

Diane M, join the list of under 50's who cannot wait to get here! Someone else stopped here last week for the same. :)

Did the "Lynne" today. 225 for BP and close grip PU in neutral position.

1 14/20
2 12/15
3 7/14
4 7/10
5 5/11.

Not much change up or down from the last Lynne.

My globo is doing an active drive to keep the members happier and asked for recommendations. Left them a list: bumper plates, more yelling and grunting in the gym, climbing ropes, rings, a few walls without mirrors so I don't have worry about breaking glass on assisted HSPU's. Oh well, I can fantasize anyhow. :rolleyes:

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