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Stephen R. Lampl 05-22-2009 10:46 PM

Re: Over 50 Crossfitters Sign In
Hey all,

Looks like some solid work going on........I promise to catch up after the cert this weekend!

Take care and rock on!

Charles Pyke 05-23-2009 07:36 AM

Re: Over 50 Crossfitters Sign In
[B]2009 05 23

“Michael”[/B]3 Rnds for time of [800m Run + 50 Back Extensions + 50 Sit Ups]

WU: Joint mobility drills, 3xCWU. Added dynamic stretching to each round. My warm up is a work out in itself!

[B]WOD time: 29:28[/B]
Hated the running part.
Good thing I got up this morning to knock this out. It’s raining now. Later.

[B]BTW[/B] Just noticed that there will be a [B]Barbell Certification[/B] here in the [B]Omaha[/B] area on [B]24-25 Oct[/B]!


Stephen R. Lampl 05-23-2009 07:50 AM

Re: Over 50 Crossfitters Sign In

Nice work on the "augmented Michael". I'll see your 1 broccoli and raise you four more regarding the upcoming barbell cert!

Take care! (Can't actually post the brocs from my Crackberry...)

John Burch 05-23-2009 02:08 PM

Re: Over 50 Crossfitters Sign In

5 rounds for time
85lb HCPJ
50 air squats
run, my guess on distance 200m
time 23:49

I enjoy the new Affiliate here in Chesterton. And its not far from Indiana Dunes State park which is a very beautiful park on Lake Michigan, so when the lake water warms up I know it will be a great place to cool off after a WOD on a hot summers day.

Terry Congrats on your stake in crossfit Excel

m/54/185 :D

Mark Ervi 05-23-2009 02:42 PM

Re: Over 50 Crossfitters Sign In
Today CFWUx3 w/assisted dips and 6 min. treadmill run.

Rowed 2:15
120 lb. Bench press, 30 reps
Rowed 4:30
120 lb. Bench press, 20 reps
Rowed 9:00
120 lb. Bench press, 10 reps

I wanted to row 500 meters, then 1000, then 2000, but no computer on the C2 at my gym. So just rowed for length of time, then did BP's.

Pat Quigley 05-23-2009 06:23 PM

Re: Over 50 Crossfitters Sign In
also did "Michael" w. some mod. Substituted fast walk on inclined treadmill. Ea. half mile took 8 minute.:(

3 RFT (half mile run, 50 back ext, 50 sittups). Used the Ham-glut stand.

Charlie you are the winner:pepper:


Funny, I looked at this work out and just didn't think it would take this long. Guess it's been a while since I could knock off a few miles of running at a 7 minute pace.:)

Charles Pyke 05-23-2009 07:07 PM

Re: Over 50 Crossfitters Sign In
Steve...for broccoli from you crackberry, type a colon ":", then the word "broc" and then another ":" with no spaces. It'll post as dancing broccoli. Ditto with "pepper". All of the emoticons have a command word surrounded by colons.

Stephen R. Lampl 05-23-2009 09:04 PM

Re: Over 50 Crossfitters Sign In
[quote=Charles Pyke;594537]Steve...for broccoli from you crackberry, type a colon ":", then the word "broc" and then another ":" with no spaces. It'll post as dancing broccoli. Ditto with "pepper". All of the emoticons have a command word surrounded by colons.[/quote]


Thanks a bunch (broccoli, of course!) for the info. Not too familiar with HTML shortcuts (or whatever type of code they are).

John, Mark, and Pat; nice work by all today!

:broc: :broc: :broc: :broc: :broc:

Stephen R. Lampl 05-23-2009 09:37 PM

Re: Over 50 Crossfitters Sign In
[I][B]090523 GYMNASTICS CERT DAY-1 @ CrossFit Santa Cruz Central

[/B][/I]The day was broken down into lecture and active "hands-on" training. Lots of terminology; emphasis placed on safety at all times to ensure a safe and productive learning environment.

We worked on:
[B]Gymnastics Kip[/B] - [B]versus the hip drive kip[/B]. emphasizes leading forward with the chest to close the body position and then hollowing out (front) to open the body - this does not rely at all on hip flexion/drive for the kip and translates to providing more inertia, with proper timing, to raising the body upwards toward the bar.
Keys to perfecting the kip are - shoulder flexibility and controlled movements. Strength training may be necessary - use power bands / raise the number of dead hangs a trainee can do.
[B]High Bar / Pull-up Bar Variations / ring work:
[/B]Grip - thumb always in place around bar. Keeps us from falling/flying off....
Stretch - continually to keep muscles loose/warm and prevent injury
Dead hang chin/pull-ups - scale with power bands as necessary
Kipping - also scalable with power bands
Inversion progressions
Skin the cat/pull-back through to dead hang
KTEs and ball-ups
Muscle-up progression
Back Tuck Levers
Back Levers
Front Tuck Levers/scaling
Front Levers

All movements require a tight, solid core. The muscle-up progression is taught as a strength movement and without a kip initially. The kip is added later after the foundations of the progression are taught.

Today's session was a lot of fun and we covered a LOT of material / technique work. My account herein is not all-inclusive, but it is a good representation of stuff we got to do today. Looking forward to tomorrow....

Tom Girouard 05-24-2009 01:15 PM

Re: Over 50 Crossfitters Sign In
It's been a week since I last updated. Not too good with the followup, thus I have no log of my own. Did a lot of volume this week so here it goes:

Monday I usually do yoga, but work got in the way: REST DAY

Tuesday at lunch, my modified CFWU x 2 and then 4 rounds of 35# weighted pullups followed by 1/2 mile on treadmill. Pullups reps between 5 and 7, 1/2 miles all under 4 minutes. Tuesday late afternoon met a group at the stairs and did the following: 4 rounds of from the parking lot where most people park run down to almost the entrance and back to the stairs (about 1/2 mile), up the hill to the bushes, back on the stairs to the top, 10 pull ups, down the stairs back to the set up area for 10 toe taps each leg on box, 10 pushups, 10 woodpeckers with 35# kb each leg (these are evil), 10 high pulls each arm with 35# kb, 20 medicine ball (8#) overhead swings (med ball on a rope) and 50# backwards sled pull. This took about 46 minutes and completely smoked me. I slept well that night.

Wenesday at lunch, my CFWU x 2 and then standing shoulder presses 115 x 8, 125 x 5, 135 x 5, 145 x 3 (that ****ed me off) and 135 x 5.

Thursday after work at the stairs with my 20 yo daughter and local cop I train with; check out his blog (WFS) [url][/url] We did AMRAP in 30 minutes of 30 x 55# kb SLDL, 10 55# kb snatches each arm, up the stairs, 10 ring push ups and 10 pull ups down the stairs repeat. I got 5 rounds. We then went back up the stairs and did a pull up pyramid 1-5-1 for 25 total. Again, no throuble sleeping.

Friday did my CFWU and squatted. Please no giggling on the weight as I am just getting back into them and am trying to get as deep as possible. 15 x 45# x 2, 5 x 195# x 5. Glutes very sore on Saturday.
Saturday went to the stairs by myself and did 10 stairs, 150 push ups and 150 inverted rows. The went to a party and ate and drank too much.

I appologize for the rambling, but this seems to be a place of like minded older guys who both enjoy and appreciate this type of work.

Finally, how many of you are in the military? What branch and what are you doing? Thanks for the service and have an enjoyable Memorial Day.

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