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Mark Ervi 07-29-2009 08:12 AM

Re: Over 50 Crossfitters Sign In
Welcome Christin.

Today I ran 5K on the road in 27:54

Diane Mahoney 07-29-2009 09:42 AM

Re: Over 50 Crossfitters Sign In
Ah heck, why wait five years to join in the fun?

I am in my third week of CrossFit. Today I learned this exciting tidbit. Yesterday they weighed the unloaded barbells. They are 42#, not the 33# pounds they'd thought they were. So everything I've done with a barbell, and it's not a whole lot because of the learning curve, is NINE wonderful pounds better than I thought. :D This makes me especially happy on the chest press as that is not a new exercise for me.

Terry Dickman 07-29-2009 04:46 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Stephen R. Lampl;633665]Terry,

PM to you.....[/QUOTE]

didn't see one?

[B]Wednesday 090729[/B]
Run 10 K

60:03 at 5:30am
Measured out a 2.5k route around the neighborhood, ran splits of 14:28,15:35,15:26,14:33
Felt tired and slow

Tom Girouard 07-29-2009 04:48 PM

Re: Over 50 Crossfitters Sign In
It's been a little while. Changed out my desktop for a laptop and have had "issues" that are still being unwound.

Can't remember all my workouts since last Wenesday but will try.

Thursday off.

Friday off.

Saturday we travelled to the Boston area to visit family and take in a Red Sox game. Great time by all.

Sunday did a run with my wife. Maybe about 3 miles with sets of 25 pushups intermixed along the way.

Monday rest and travel day.

Tuesday rowed at lunch as penance for my sins over the weekend. Set the C2 for 30 minutes, did the first 5000M in 20:18, backed off a little and finished the remainder for a total distance of 7248M. The did a group workout at the stairs after work. This one played to some of my strenghts for a change. In any order 40 ring dips, 40 pull ups, 40 push ups,70 air squats, 3 rounds of sled dragging with 60#, 3 stairs and 2 approx 1 mile runs. Did all the exercises first, then a run, the stairs and the second run. Beat everyone.

Going to do 10 quick stairs before dinner as soon as I sign off.

PS. Welcome to Christin Street. I have followed her progress (does that make me a troll) for quite some time. She has made some great progress and is as tough as nails. And FIFTY is an F-word... fabulous!!

Pat Quigley 07-29-2009 06:41 PM

Re: Over 50 Crossfitters Sign In
Welcome aboard Christin.

Substituted 10K row for 10K run. Just as before I did 4X2500 meters with a break in between ea.

Split were: 12:50, 12:58, 13:45, and 13:14. Total was 52:48. This was 30+sec better than last time. In the last set I found a new gear for the last few 100 meters. Something about planting the ball of my foot and pulling like hell. I was rowing at a sub 2:00 pace. :kicking0:

John Warkala 07-29-2009 06:47 PM

Re: Over 50 Crossfitters Sign In
Welcome to Christin and Diane M.
Isn't it nice to join a group where you are the youngsters ?

Row 5000m - 20:07.9

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minuteā€¦ continuing as long as you are able.
Use as many sets each minute as needed.
135lb/ 85lb"

Subbed two 45# kettlebells for the barbell. Dead clean and press for first rep of each round then swing clean and press. I guess I'm going to be that "KB guy"

7 rounds

Gotta give props to my son (16yrs, body weight 145). Did the WOD as RXed and got 5 rounds +4 reps.

Stephen R. Lampl 07-29-2009 09:43 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;634286]didn't see one?

[B]Wednesday 090729[/B]
Run 10 K

60:03 at 5:30am
Measured out a 2.5k route around the neighborhood, ran splits of 14:28,15:35,15:26,14:33
Felt tired and slow[/quote]


My bad - - had a senior moment and got sidetracked. Trying again.....

Actually, your times seem pretty good......I figure you are at a 9:00/mile pace or so......excellent over a 6.2 mile distance.

Linda Kardos 07-29-2009 10:11 PM

Re: Over 50 Crossfitters Sign In
[U][B]Warmup[/B] (this week) [/U]
3x (10 count)
[LIST][*]5 strict PLU [*]neck movments (3 directions) [*]arm circles [*]shoulder dislocates [*]leg swings (2 directions) [*]hip rotations [*]PU [*]1 min plank[/LIST]
2x Burgner WU drill
Skill: snatch 3x10 @34#

(mod. from CF Ottawa)
AMRAP in 15
[LIST][*]200 m run - subbed: 150 skips (single under) [*]5 jump squats [*]5 strict PLUs[/LIST]
score: 4 rds +50 skips

* all PLUs done from hook grip on 2x6 rafter (ouch) - not possible to kip
[B][SIZE="3"]Diane and Christin - welcome to the club![/SIZE][/B]

Stephen R. Lampl 07-29-2009 10:13 PM

Re: Over 50 Crossfitters Sign In
[I][B]090729 THURSDAY

[/B][/I][B]Versa Climber [/B]10:00 / 72-75 SPM / Full ROM steps (10 -12").
[B]CF Redding WU [/B]slightly modified. GHDs / Back Ext. = 15 X 2. Push ups X 30.

[I][B]Strength Work:[/B][/I] (Not timed)
[B]Full-ROM push ups. Hands on benches.
[/B]20 X 3. First two sets unbroken. Last set, 18 + 2.
[B]Full-ROM push ups, feet elevated, hands on benches.
[/B]10 X 4. First two sets unbroken. Set three 8 + 2, Last set, 6 + 4.
[B]Total push-ups = 100

[I]Skill Work:
[/I]Air Squats [/B](for strict form):
10, 15, 20; 15, 20 25.
[B]OHS (PVC) Box Squats[/B] also strict form (used low weight bench):
10 X 5.
[I]Finally got a couple of good reps where I felt my weight come off my toes![/I]

[I][B]Double-under practice: [/B][/I]About 15:00 total.
Used "single/DU" method. Got a DU on almost every attempt. Chained two together on 7 or 8 of the attempts. Chained [B][COLOR=Red]3[/COLOR][/B] together on one other attempt! I guess that makes it a [B][COLOR=Red]PR![/COLOR][/B]

Good day today - - energy is coming back and form on squats/OHS is getting there........s l o w l y.

Stephen R. Lampl 07-29-2009 10:15 PM

Re: Over 50 Crossfitters Sign In
[quote=Christin Street;633735]So I guess I can officially sign in here. :) Great things happening in here. Proof that fifty doesn't have to be an f-word. Keep it up![/quote]

Welcome........[I][B]officially[/B][/I]! Wonderful to have you joining us!

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