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John Warkala 08-03-2009 05:40 PM

Re: Over 50 Crossfitters Sign In
Row 3500m- 14:12.1

AMRAP 20 minutes

1- Power clean/press/squat/jerk/squat (used 2 45# KB)
5- KB swings 70#
7- Steps ups to 15" box

11 rounds

John Burch 08-03-2009 05:41 PM

Re: Over 50 Crossfitters Sign In

21 18 15 12 9 6 3
35# KB swings
24" bx jump
wallball sit ups 20# ball
time 29:12 slow but sure

Welcome Jay
Nice Pic diane M

Tom Rolen 08-03-2009 06:54 PM

Re: Over 50 Crossfitters Sign In
[B]Pat,[/B] at some point in time I hope that I am the man that you are. Nice job with J.T.

Gang, I never knew that 9 Push Ups could be so dang hard.

21-15-9 with Hand Stand Push Up progressions. I had to stop twice in order to prevent myself from face planting.

My time was a Glacial 27 min. I think from this moment on I will report my times as either February, July, or maybe I could report them as seasons.


Charles Pyke 08-03-2009 07:57 PM

Re: Over 50 Crossfitters Sign In
[B]2009 08 03[/B]

WU: 100m row, 400m test run.
First time running since I hurt my heel. Wore my new running shoes. No choice but to run pose style (which I have always pretty much done anyway).

[B]Back Squat[/B]
WU - 2xbarx5, 95x5, 115x3, 135x2, 225x1
Working - 240x3, 247.5x3, 255x3, 262.5(3 rep pr)

[B]Push-ups[/B] - max reps w/ 2 min rest - 32, 17, 13
This scheme is working better than the Tabata scheme. Making god progress.

[B]Pull-ups[/B] - max reps w/ 2 min rest - 15, 12, 10 Getting better and better.

[B]2000m row[/B] - Wanted to finish at 7:50 which is a 1:57.5/500m pace. However, my ego overestimated my ability once again. My pace thru 1000m would have finished me btwn 7:35 and 7:40. Then I hit the wall and had a brief encounter with Pukie. In spite of my repeated over estimating of my skills, I am getting closer and closer to the magic 7:30. For that first 1000m I was very strong. Time was 8:19.1 including that conversation with Pukie.

Can’t figure out the heel pain/hip soreness and stiffness thing. Felt pretty good today. Almost no discomfort, hence the trial run. Icing myself heavily again tonight. Hope it works.

BTW, you are all crazy. Don't you know people your age aren't supposed to be working out like you have been?

[B]7:30 2000m Rowing Broccoli[/B] (some day soon)

Speaking of broccoli, the broccoli in my garden have been eaten by some little bugs. Poor things. But the tomatoes are huge and have been observed taking and eating small animals like rabbits, cats, etc. Heard a kid screaming out in the yard the other day. Had to pry the tomatoe tendrils off of him. Close call, but that's what the brat gets for trespassing.

Tim Fisher 08-03-2009 08:02 PM

Re: Over 50 Crossfitters Sign In
DB swings - 55lb x 15, 60 x 13, 65 x 11, 70 x 9, 75 x 7, 80 x 6, 85 x 5, 90 x 4, 95 x 4, 100 x 4 - time - about 13 min. left stop watch in truck

Incline set ups with 45lb plate - 15 x 3

BP - 135 x 20 x 3

Lat pulls - 135 x10 x 3

12 min. on elliptical

dumbbell swings were a killer today.

Charles Pyke 08-03-2009 08:12 PM

Re: Over 50 Crossfitters Sign In
Tim...100 lb DB swings!!! Holy bull fertilizer! :super:

Stephen R. Lampl 08-03-2009 08:33 PM

Re: Over 50 Crossfitters Sign In
[I][B]090803 MONDAY

[/B][/I][B]Versa Climber: [/B]10:00 / 80 SPM / Full ROM on steps (10 -12").
[B]CFWU - [/B]Modified.

[I][B]August Tabata Challenge:
[/B][/I][B]Tabata Push-ups:
[/B]20 / 17 / 11 / 6 / 7 / 6 / 6 / 5 = 78 Total

[I][B]WOD: From CrossFit East Decatur (090801)
[/B][/I][B]For time: 30 - 20 - 10 of:
Goblet Squats 55# / [COLOR=Blue]35#[/COLOR]
Db Swings 55# /[COLOR=Blue] 35#[/COLOR]
[U]DUs_> [COLOR=Blue](Singles X 2)_[/COLOR]___[/U]
TIME = [COLOR=Blue]6:38[/COLOR]
[/B][I]Warmed up with up to 55# (Men's weight) Db swings - felt some minor pulling in my left hamstring, so scaled to 35#.[/I]

[I][B]Double-Under Practice -[/B] [/I]About 10:00 - - [I]tried a different rope. Chained 3 DUs in a row three separate times for a PR....chained two together 5 Xs. They are coming........[B]Y[/B][B]ES![/B] [/I]

[I][B]Pull-ups[/B][/I] - Kipped: 11 / 10 / 10. [I]Tried using a hook grip (thumbs locking the middle finger) to see what this did for my grip. [/I]

[I][B]Then:[/B][/I] Assisted with training class at globo for an hour. Helped to instruct with shoulder presses and dumbbell swings. Great class and a ton of fun....

Stephen R. Lampl 08-03-2009 09:04 PM

Re: Over 50 Crossfitters Sign In
[quote=Tom Rolen;636095][B]Steve:[/B] I swear you should run for office and I mean that in a positive way as you are so good at giving props to all of us who post. Nice job, and it is appreciated. And by the way, nice job with your new PR.

[B]Terry:[/B] Nice job with the squats.

Today 8-01-09 4 Rounds alternating exercises of the following:

One arm rows with 100lb DB
15/15; 15/15; 15/15; 15/15

Dips 2 sets 11, 9 Then I went to One Arm PushUps with 8/5; 8/7[/quote]


Thank you for the kind words. As Terry said, it is amazing to see all the great work done by all on this thread, and it is truly inspiring. Great job on the one arm rows, dips, and push-ups. Strong work to be sure!

Terry Dickman 08-03-2009 09:06 PM

Re: Over 50 Crossfitters Sign In
[B]Sunday 090802[/B]

21-15-9 reps of:
Handstand push-ups (rounds 15-9 assisted)
Ring dips

Took yesterday as my rest day since I was in airports most of the day.
Brought my rings and jump rope to New Jersey. Did JT down at the Hotel tennis courts since no one was there, strung my rings from the bar above the gate, did hspu's up against cyclone fence. Got a few onlookers watching and I am sure wondering what I was doing. I was hoping to rx this wod. Did the first 21 hspu's unassisted, felt really strong but I think that did me in, I could barely get the ring dips done after, had two do them two at a time. The next two rounds I had to do the hspu's assisted hanging feet from a bar.

Did DU's warming up could barely string 2 together. Worked on DUs for 30 minutes after the WOD, was able to string 10 together for the first time.

Stephen R. Lampl 08-03-2009 09:37 PM

Re: Over 50 Crossfitters Sign In

[/B]Good to see you back posting with us.....Glad to see things are better with you Mom. Prayers going up for her.....Nice work on the squats, presses and pulls......great leg press numbers for high reps! And I'm with Charlie.......100# Db swings? You are a beast......and crazy (in a good way, of course)!


[/B]Hope the Biz Trips goes well and that you get some time for a WOD here or there - - perhaps you'll be able to drop in at a box or two.....Nice job on "JT" and kudos on the DUs!

[B]John B.,

[/B]Many thanks! Great job with "Cindy" and on the DL PR! Nice work on the CFC WOD today.

[B]John W.,

[/B]Props on the weight loss! That's an amazing drop in such a short time! Great rowing pace for the 3.5K and nice work on the PC/Kb Swing/Step-up WOD!


[/B]Welcome aboard. Glad to see you've drunk the Kool-aid. CF tends to make one a bit obsessed - - I sure love the stuff! Great job going after the Filthy 50 - - a walk/run is sure a cool way to work one of those suckfests off....

[B]Diane M.,

[/B]Nice avatar photo! I am defiinitely going to have to try my "namesake" WOD ....looks nasty (rowing and Kb swings....Yikes) :yikes: Great job!
Kudos on the unassisted pull-up. How do you like CF compared with P90X?


[/B]Hope the heel and quads are better. You are "attacking" the healing process well.......Nice work today on all the different stuff you did, including accosting Pukie......That was some solid rowing. I'd love to maintain an 8:00 (2:00/500m) pace on a 2K......You'll have that 7:30 in no time.....


[/B]I haven't tried "JT" yet myself. Great job just "going for it!"


[/B]Nice work by you also.....sounds like the landscaping and deck work were good workouts just by themselves!


[/B]I hear ya - - I am pretty much a globo-guy until we can get a box for our affiliate - - garage gym with the owner on a very busy regular work schedule for now. Props on the awesome "JT" time! And you still killed those BS yesterday - - I'll be happy when I can just be consistent with my form at 200#.....

[B]Diane D.,

[/B]Nice work, regardless of the Senior Moment! Been there, done that! I'm at the age where my brain is frying neurons at an alarming rate.


[/B]Great work on the squats!


[/B]You also!

[I][B]Take care all - - have a great day tomorrow![/B][/I]

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