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Jeff Kilinski 01-25-2010 05:53 AM

Re: Over 50 Crossfitters Sign In
Was logging some of my stuff on beyondthewhiteboard and the following was at the top,

"You're only as good as the person behind you"

Diane Dennis 01-25-2010 07:36 AM

Re: Over 50 Crossfitters Sign In
I forgot to post last Friday - 01/22/09. We did 3-3-3-3-3 Back Squats and I was terrible. Mentally, I was unprepared to squat without the security of a squat rack and I never seemed to be positioned properly over the dynamax ball so I would squat and miss it. Ughh.

Saturday was a scheduled rest day and Sunday was an unscheduled rest day.

Today - 01/25/10
7AM workout at CrossFit Confluence

WU - 1000m row; 2X normal WU; additional stretching lunges and other weird stretching thingies

*Complete as many rounds as possible in 20 minutes of

15 Push ups
12 Ring dips
9 Push jerks @ 115lbs.

knee push-ups again :mad:
box dips
45# bar

6 rounds + 2 push ups

Wow. My left shoulder started to fail on round five and I struggled through round 6. I drove home with one arm because my left arm was immobilized.

Diane Mahoney 01-25-2010 03:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Scott Rezendes;728450][B]1-22-10[/B]I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.[/QUOTE]

We did a deck of cards workout two Sundays ago, but pulled the facecards and jokers = burpees. Got a chance to repeat it yesterday and improved everything except for time. It was awesome!

I haven't been very good about checking in here, but things are well and I am still loving CrossFit!:cool:

John Jaeckel 01-25-2010 04:44 PM

Re: Over 50 Crossfitters Sign In

25 SDHP (53 lb's)
20 pushups
30 flutter kicks (4 ct.)

21, 15, 9
135 lb. cleans/ring dips

12:53 (as RX'ed, no assists)

Diane Dennis 01-25-2010 05:52 PM

Re: Over 50 Crossfitters Sign In
After complete muscle failure in my left shoulder early this morning, I painted an entire room in my house later today. Pretty darned functional, eh? I think this CrossFit stuff works :D:D:D

Pat Quigley 01-25-2010 06:18 PM

Re: Over 50 Crossfitters Sign In
Diane M. good to see you back.

Diane D. "wash on, wash, off":)

did the workout from Saturday (100123)

1 RFT: 225 DL, 15 Reps, 5o Pul Ups
225 DL, 12 Reps, 40 Pul Ups
225 DL, 9 reps, 30 Pul ups
225 DL, 6 Reps, 20 Pul ups.
225 DL, 3 Reps, 10 Pul ups.

I scaled this to 40, 30, 20, 10, and 5 Pull ups. Completed in 14:58. This is allot of pull ups. My hands were petty torn up after this. We need one of the little figures for bleeding!

John Scott Rezendes 01-25-2010 07:38 PM

Re: Over 50 Crossfitters Sign In
[B]John J.[/B] Great work on the OHS
[B]Diane![/B] Cool deal on the cards WO. My kids love to torture me with a full daughter thinks kipping is cheating so I rarely let her choose pullups for one of the suites.

WU: dips, DH pullups, eleveated ring pushups, BW squats, #40 KB swings, SU

WOD: AMRAP in 15 minutes of
5 x burpees
10 x GHD
20 x #20 Wallball shots

5 rounds plus 2 burpees. Darned WB shots slowed me down. Followed it up with a 10 min C2 row of 2070 meters. Smoked. I'm participating in something called the Walk to Iraq to show support for my wifes unit. Somehow I'm (we're) supposed to walk/run/swim/bike/row 13,000 miles (+/-) by April. Yeah, stay tuned for that.

John Burch 01-25-2010 08:42 PM

Re: Over 50 Crossfitters Sign In
Diane Mahoney dont stay gone so long!

95# X 10
225# X 5
245# X 5
265# X 5
285# X 5
315# X 5
335# X 1
355# X 1
365# F X 3
WOD Row 1:00 rest 1:00 repeat for 6 rounds
Total 1768m
5 rounds
15 V ups
15 24" Box Jump

m/55/178 CrossFit Chesterton

Terry Dickman 01-25-2010 10:26 PM

Re: Over 50 Crossfitters Sign In
Starting my repeat of benchmark WODs after 8 weeks of doing MEBB. Off to a good start , increased my CFT from 885 to 940.

[B]CF Total: 940[/B]
Back Squat 315
Shoulder Press 175
Deadlift 450

Kind of nervous about having to do Helen tomorrow.

Deb Weber 01-26-2010 04:06 AM

Re: Over 50 Crossfitters Sign In

Row, squats, situps, pushups, pullups, shoulder work, stretching

Complete as many rounds as possible in 20 minutes of:
15 deadlifts - 155# (95#)
5 burpees
15 kettlebell swings - 24kg (16kg)
5 burpees
6+15 [I]Could easily have gotten a few more rounds at least, chose to rest 15-20 seconds between each DL/DB - great form EVERY rep :) [B]JEFF[/B] thanks - pbly due to whole9 article[/I]

22 Double Unders

Bench Press: 10x45#, 10x65#, 5x75#, 5x85#
[I]Easy! can do more weight, didnt push it havent benched in a year and a half.[/I]

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