Re: Over 50 Crossfitters Sign In
 

Today - 02/01/10
7AM workout at CrossFit Confluence

WU: 300 single-unders; 3XCFC WU

WOD:
[B]"Fran"[/B]

6:38
jumping pull-ups low box

Not even close to a PR but OK considering the bar was :brrr:15-degrees :brrr: and my lungs were burning from the cold air.

Post WOD:
2 min max effort row
1 min abmat sit-ups – 41
1 min flutter kicks
1 min abmat sit-ups – 35
1 min (broken) flutter kicks

Re: Over 50 Crossfitters Sign In
 

2/1/10

100 burpees

10:11

55/68/219/4483

Re: Over 50 Crossfitters Sign In
 

Nice Cindy, Terry. Wow.

Re: Over 50 Crossfitters Sign In
 

Great job Terry, but you are right I watched about 5 min. and then got bored. Your strength and fitness is outstanding, you held your own against the young guys. I do all right strength wise but I have a long way to go with my fitness. My excuse is I have a right knee replacement and have shoulder problems thus that limits running, jumping and a lot of overhead stuff. I workout in a globo but might be able to change to a crossfit gym at the end of the month. Any suggestions appreciated.

Re: Over 50 Crossfitters Sign In
 

Thanks Tim, John J.

Suggestions?
2 Big things that worked for me...
1) Consistency, just try and stay consistent with your schedule, some days its hard to walk through that door, but I have always felt better after I forced myself to do it.
2) Nutrition...I am not big on Zone, I tried it. Paleo has been great for me, it's no longer a diet, I don't think about it much, its just the way I eat...veggies and lean meats.

Oh, the other guys in the video are all young enough to be my son, they definitely keep me going. I feel so slow when I am watching them. Buddy the young one in the white shorts is only 20, he is going to be a beast. We just got him on a program, training for the games.

I'll repost the link when we get a fun short condensed video version. I was too tired to spend the time to edit....that's Buddy's job :)

Re: Over 50 Crossfitters Sign In
 

100131. Hike for 90 minutes in South Mountain---beautiful day---temp 71.

100201. 5 RFT: 155# thruster, 5 reps, 5 MU, 400m run.. Scaled 145 Push Press, MU's from kneeling. 27:26. Even thought these runs on a treadmill are short, they are leaving me pain free in the knees. This POSE style is getting easier to self monitor. Time I guess to try the street. Speed on treadmill is 5.0 mph.

Seeing sports med doc tomorrow about groin. Just want to rule out a hernia. A thruster even at 95 lbs would have been a challenge.

Re: Over 50 Crossfitters Sign In
 

Good luck at the doc tomorrow, Pat.

2/01/10:

WARMUP—
12 deep squats with 45 lb. bar
12 hang power cleans with 45 lb. bar
12 shoulder press with 45 lb. bar
20 PVC rollovers
(Thorough full body stretch)

STRENGTH—
(Overhead Squat Focus)
3x5 Barbell Sotts Press 45[B]-F[/B], 30, 30
OHS 3x75, 3x95, 2x[B]105 p.r.[/B]

Saw some posts on this on the Exercises Forum today. Focusing on bending at the waist first (pushing butt back/while keeping shoulders and head up) REALLY helps get deep.

WOD—
Tabata (8 rounds ea., :20/:10)
Squats
Hang Power Cleans (45 lb. bar)
Flutter Kicks
Behind Neck Press (45 on first 3 rounds, 30 on last 5)

Tomorrow's a rest day, then I have my first date with Lady Barbara Wednesday!

Re: Over 50 Crossfitters Sign In
 

Quick workout at home, I always forget to time myself. I did complete wod without a break.

wod - 20x5 pushups, squats

Oh yeah, what are flutter kicks?

Re: Over 50 Crossfitters Sign In
 

um....hello....i'm in...

Re: Over 50 Crossfitters Sign In
 

Ok, I haven't been around since Friday so here goes. First,

[QUOTE=Terry Dickman;732993]
1) Consistency, just try and stay consistent with your schedule, some days its hard to walk through that door, but I have always felt better after I forced myself to do it.[/QUOTE]

OK, I'm not the most consistent but yesterday was a good example of what Terry had to say. Slept crappy Sunday night. Had a 7:00 am Monday morning meeting. Was pretty wiped out Monday evening but that's when the kids are busy with activities so its my chance to take my time at CF (remember 30min drive to box). Had a great workout and felt awesome afterward. Slept great last night.

Friday, Rest

Saturday,
In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Me and a buddy (46) did about 256 if I remember.

Sunday, Mindless cardio for 30 min, 50 pushups. Actually loosened me up a bit.

Monday,

Clean and Jerk: Heavy Single, worked up to 135#

WOD,

50-35-20

-Pushups
-Kettlebell Swings 55#

9:56



Welcome back Nancy.


Jeff