Re: Over 50 Crossfitters Sign In
 

[B]10-20-09[/B]
Total Rest

[B]10-21-09[/B]
A.M. Versa Climber Mile (32:40)
Lunch 4 Mile Run 36min. (weather was amazing)
Crossfit
WU
400m run
10 Wall Ball
10 KB swings 1.5 pood
10 Push Ups
WOD
3 rounds for time of
400m run (200 of it with sandbag)
10 deadlifts ( I used 115 lbs.. ) Should have gone 135
10 hanging knees to elbows
12:20 Total

[B]10-22-09[/B]
A.M. Stairmaster 40 min. 245 Flights
Lunch - Rowed 10k against my rowing nemesis... A lady I work with is
my age and is an amazing athlete. I've been trying to beat her for about 8 months
now and I finally did it (VERY intense row). I finished in 41:38.2 and she was @41:48.
My best is still @ 5+ seconds slower than her PR!

[B]10-23-09[/B]
Lunch - 5 miles on treadmill, hill simulations (42:40)
Evening @ Affiliate
WU
20 Wall Balls
20 Burpees
500m row (1:49)
WOD
DL 3, 3, 3, 3
180 190 200 210
Front Squats 3, 3, 3, 3
65, 75, 85, 85
Cool Down
2 rounds of 5 pull-ups, 10 "Turkish Get Ups w/sandbag"

Re: Over 50 Crossfitters Sign In
 

Day 22 [B]Ab planks[/B] (throughout the day) - 1:00x11, 1:30x9, 2:00 = 22minutes

Day 23 [B]Ab planks[/B] (throughout the day) - 1:00x4, 1:35x12 = 23 minutes

-------------------
[B]10/23/09[/B]

[B]Warmup[/B] - joint mobility drills (lots!) , 2 min. wall balls, burg WU

[B]SN[/B]
35#x5
45x2
50x2
55x1x4
[B]SN PULL off riser[/B]
60#x4x5
[B]SN PP [/B]
60#x4x2
60x3x2
[B]SQ[/B]
55#x3
85x3
115x3
120x3x5
[B]weighted SU[/B]
15#x10x3

Re: Over 50 Crossfitters Sign In
 

Wed-Thur
RESTED

Friday
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did modified "Fran" w/80lbs. (most weight I have ever tried w/Fran)
My time: 15:56

Did 50 kettlebell swings w/35lb.

Re: Over 50 Crossfitters Sign In
 

10/24/09
Row 2500m- 10:06.5

WOD
"Tommy V"
For time:
115 pound Thruster, 21 reps (Subbed KB thrusters)
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

43:22 - OK, it wasn't pretty. In fact it was pretty ugly but I [U]DNQ[/U] (Did Not Quit). I hauled my acrophobic lard butt up that damn rope 27 times.

I now have a greater understanding of why the old silverback mountain gorillas live primarily on the ground !

Re: Over 50 Crossfitters Sign In
 

Today
CFWUx3 w/assisted dips
6 mins. running on treadmill

Did Deadlifts 1-1-1-1-1-1-1
255-275-295(f)-275-275-255-255-255

Re: Over 50 Crossfitters Sign In
 

[B][B]Pat[/B][/B] - The workout is [B]GI Jane[/B] (from the movie of the same name where the Demi Moore character does the workout as part of SEAL training). The movie is an eye-roller but check out the really cool video in the CF exercise/demo section with [B]Greg Amundson[/B] doing the workout (see section on "The Girls"). He does 100 burpee pull-ups in 10:17 (which is two minutes faster than I can do 100 regular burpees).

Re: Over 50 Crossfitters Sign In
 

Diane--thanks for the reference to the GI Jane workout. One of the bigger guys in my gym did about eight of these and looked gassed. This fellow is a member of a local swat team and no wimp. So I figured I'd give it a go on my birthday.

Darryl, you certainly do an impressive amount of work. I'm impressed with the volume.

Mark, looks like you are getting back in shape.

John, with that effort on the climbs, I should just be content that my gym doesn't have a rope for climbing. They do have a climbing wall though!

Linda, your core must be rock solid by now.

Deb, you are another phenomenon for volume. I'm surrounded with fire breathers

Today did the 091024 workout. DL: 1-1-1-1-1-1-1


405,405,405,405,405,405,405. Total of 2835. This was instructive. Noticed how I tended to lean forward the further into the sets I got. I'd like to break 500 in the DL and know that little errors in form ......Anyhow this was perhaps more valuble than just trying for one more PR.

Re: Over 50 Crossfitters Sign In
 

Actually[B] Pat[/B] the planks are giving definition, something I could care less about at this point. The real benefit has been becoming self aware of all the muscle groups that go into the plank. It took a while for my shoulders and upper back to build up to my core strength . Then I found I was not being smart about engaging hip flexors so I corrected it (something that is prone to tendonitis in me). Then of course there is the lower back...
Mostly though it is a mind game to hold on, much like a long race. I hit a 4:00 PR early on but will have to give everything a rest before I test again. I think the smarter thing to do would be to do 30 sec increases per day and include some superman holds for the back maybe alternate days.
__________________________________
[B]10/24/09

Warmup[/B] - same

[B]SN[/B]
45#x1
55x2
65x1
70x1 (F)
55 x 1 x 4
[B]C&J[/B]
65#x2
75x1
80x1
85x1(F)
65 x 1 x 4
[B]Good morning[/B]
45#x 8 x 3
[B]WOD[/B]
3 rounds for time:
Farmer's walk - 50 m (subbed 40m, used 2 cinder blocks - grasping hole)
12 burpees - (lots of flopping ones)
Time - 7:53

Re: Over 50 Crossfitters Sign In
 

Competed in a Masters Event at CrossFit Sweatshop yesterday 10/24/09
(WFS) [url]http://crossfitsweatshop.com/2009/10/24/masters-results/[/url]
Finished in 5th place

[B]Workout #1 Run:[/B] Distance will be between 800 meters and 4 miles
28:37 12th out 16.

I think this ended up being a little over 5K, they never told us. They gave us 2 Popsicle sticks with our number on it, sent us off down a trail, when we saw the judge we dropped one stick into the bucket, we turned around running back towards the start at the affiliate, at this point the run was probably less than a mile, many people thought we were done and started turning on the speed, only to find out we had to keep going, by the time we reached the 2nd bucket it was clear how damn far we were running...much more than 800m. When we got back close to the affiliate thinking that was the finish, they sent us up a small hill for another 400m loop. Very creative run, the surprise factor had a lot of people running hard to what they thought was the end only to find out they weren't quite done.

[B]Workout #2 Squat Clean: [/B]1 rep max (3 attempts, only the single highest successful attempt count) Athletes start order will be determined by their placement on the run; those that finish last on the run will start first on the Squat Clean

1st attempt - 215lbs..tied my PR
2nd attempt - 235lbs (PR)
3rd attempt - 255lbs failed..should probably tried 245, but 235 went up fairly easy.

Tied for 1st in this event

[B]Workout #3 [/B]
3 Rounds
9 Deadlifts -225lbs
12 Burpees
15 Wall Balls - 20lbs
12 minute time limit

My time 7:50. Finished 9th place. I got the 1st two rounds done in 4:30 but ran out of gas the 3rd round.
My judge was hell on the wall balls, I bet I did 10 extra. I threw several air-balls (didn't touch the wall) plus several that were slightly low..they didn't have a clear mark on the wall...just a faded logo. My judge was picky. But that was a good lesson for me, next time I will know to make them count.
I did this same WOD early in the week and finished it in 6:43, but with no wall ball re-throws.

I was happy with my performance, plus the fact that the top 4 finishers were all 40-41 yr olds. It was allot of fun and the people there were great, overall a great experience.

Re: Over 50 Crossfitters Sign In
 

[B]Terry[/B]- Excellent job ! Pretty soon we'll have to have Seniors division at Crossfit competitions.:notworth:

10/25/09
Row 5555m -22:31.4

WOD
"Burping Single Annie"
Single unders - 250-200-150-100-50 (All sets unbroken :pepper:)
Sit ups- 50-40-30-20-10
Burpees- 25-20-15-10-5

22:14 (First time getting this under 25 min. Smoked the Singles and sit ups but still got toasted by the burpees)

For anyone interested, today starts the Halloween "Skeleton Crew" challenge at the Concept 2 website. The challenge is to row 31,000 meters between today and midnight on Halloween. There's a link to the C2 site from the main CF page.