Re: Over 50 Crossfitters Sign In
 

Took Thursday off, so I did 090625 on Friday. I was looking for a challenge for the end of the work week and had an evening's concert on my mind.

[I]What will you do when you get lonely
No one waitin by your side?[/I]

After my usual warm up that includes single leg step downs and single leg squats, I lined up the power rack with the bar and squat seat to keep the form honest.

AMRAP in 20 minutes: 95 lb Thrusters for 5 reps. 95 lb. Hang Power Cleans for 7 reps, and 95 lb. SHPDL for 10 reps.

[I]You've been runnin' and hidin much too long
you know it's just your foolish pride[/I]

Finished 1st round and was stopped in my tracks, breathing very heavy, pulse around 150 bpm, and sweating heavy. Took 20 lbs off the bar for round two.

[I]Make the best of the situation
before I finally go insane[/I]

Round two done and still really outmatched. So I lower the weight to 65 lbs.

[I]Please dont say we'll never find a way
tell me all my love's in vain[/I]

Hung on for four rounds of this and at 14:28 I just stopped: breatheless, slightly nauseous, and a very brief period of light headedness. The sweating was as great as any I've ever felt in a steam room.

[I]Layla, you got me on my knees
Layla, I'm beggin', darling please[/I]

This workout took me to school!

[I]Your old man had let you down
like a fool, I fell in love with you
You turned my whole world upside down[/I]

Till we meet again, my love, you will always be my Layla.


The concert given by Clapton and Winwood was awesome. Average age in attendance over 50!

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Yeah Pat,

The thread got so quiet that I was going to say,

[SIZE="4"]"Is there anybody out there?"[/SIZE]

But now I'll just say,

[SIZE="4"]"darling won't you ease my worried mind."[/SIZE]

Re: Over 50 Crossfitters Sign In
 

Last time I saw Clapton was at the old Nazi part grounds, Zeppelin Field in Nuremberg, Germany...he played with Bob Dylan...
" If you want to get down, down to the ground....Cocaine"

ah those were the days

[B]Saturday 090627[/B]
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

45lbs pp's
135 dl's

Time 24:32
fun WOD..should have done 65 on the pp's but, amazing...very hard left handed, way to easy right handed

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[B]Charlie,[/B]
Haven't been posting much due to nursing my strained trap/rhombus/or whatever it is. Did a WOD for the first time since Tuesday today (see below) and still not back to 100%.

[B]Nice, Pat![/B]
Jealous of your Clapton/Winwood concert. That looked like a wicked WOD.

[B]Terry,[/B]
Strong work on the last couple WOD's! Your score on the thruster/hang clean/SDLHP WOD was outstanding.

[B]John,[/B]
Let us know if you raise the bar to two-a-days. Not sure my body could handle it.

6/27/09
CFWU x 15 x 1 round, pullups felt okay, did a couple muscleups with 5x dips and the upper back/neck still felt okay.

Clean/Jerk: 94x3; 132x1; 152x1; 162x1 (failed jerk), called it quits.

BP 44x5; 94x5; 114x3; work sets: 134x3; 144x3; 154x3 (felt a twinge, aborted planned 164x3 attempt). No high rep set.

Planned to double up DL's today since I missed the last 3, but was nervous about the loading on my traps/lats whatever. Tried some BS, no go. Tried some FS, no go. Finally tried the DL's and they felt fine, so:
132x5; 182x3; 232x2; work sets: 252x3; 267x3; 282x3 (equal PR for reps).
High Rep DL's: 226x 12, 9, 6, 1:00 rest between sets.

Met Con: Sprint 200, 5x Power Clean at bwt (152); 10x box jumps at 28", 3 rds, 9:04. Felt pretty good about this until my oldest boy knocked it out in 7:20.

Hopefully I won't regret the work tomorrow. This strain injury and I have an unpleasant history.

Enjoy the summer week-end!

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thread crasher....

saw Clapton in the 70's....say no more!

oh, and did I mention Black Sabbath? yep!

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[B]2009 06 28[/B]
Actually, started this workout yesterday, but my second oldest was going to go to a movies by himself and my wife sent me along with him. I only got as far as doing a 1000m row to warm up. BTW, we went to see Transformers 2. Don’t waste your money. It was horrible.

[B]So to day….[/B]
WU: 1000m row, 3xCWU

[B]Press[/B]
WU: barx5, barx5, 60x5, 75x3, 95x2
Working Sets: 100x5, 110x5, 120x4 (fail on 5th rep)

[B]Press reps 10-7-4.[/B] Started out with 75lbs but found it so easy that I started over with 85 lbs. So 75x10, 85x10-7-4 (1 min rest btwn sets).

[B]2 Mile Run[/B] - Waited to long after finishing my lifting and cooled off too much. My legs, especially my hips felt very stiff and lead like. Time 20:11.

[B]L-Sit Practice[/B] with my new parallettes - Har, har, har. I need a progression for the progression (and maybe a progression for that progression). I couldn’t even do it with my knees tucked. Was hardly able to pull my knees into a tucked position, let alone support myself on the parallettes in that position. May have to work on knees to elbows or something…

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

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Hi folks,
Can I get in on your thread here?

I'm 54, been a full time Crossfitter for almost 2 years after dabbling with Crossfit mixed with Mark Rippetoe's strength programs for 2 years before that.

I'm a former USAW Sports Performance Coach and got my Crossfit Level I Cert at Crossfit South Brooklyn last October.

Currently training at Crossfit Old Bethpage with my 16 year old son, who is a Crossfit animal.

And today's WOD;
50 min Row- 11177m

JW

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got caught up on sleep and recovered from my Layla.

Did the Saturday WOD today.

Saturday 090627
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

I trotted on the treadmill (speed 4.5--whatever that means) for quarters in lieu of halves. 45 on PP and 115 on the DL's. Finished in 28:39. Good workout. The one handed PP got easier as I went along.

Terry and Tom, my hat's off to you for finishing that WOD from 090625 with so many rounds. I'll try and "catch up".:run:

Scott, admire your working thru the injury

Charley, too bad about the movie. Let us know what you decide on the parallettes. I get some rings in from Rogue and still trying to figure out what I will hang them from. Regardless, thought that the L exercises could be learned from a hanging position or at the top of a dip on bars or rings.

Nancy, guess you will be joining us soon enough! :highfive:

John good to have you aboard. I grew up in Brooklyn and spent many of my summers in Mastic, LI.

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Good news on two fronts:

My handsome, loving, adored Marine is on the road to recovery. On Friday, we saw a doctor who actually made some sense, explained some things in detail, and changed/stopped his meds. Consequently, he is back on his feet.

Can I say something important that is non-fitness related? A day after my last post, I had about two minutes to catch up on this thread. What I read from you folks was so encouraging and gratifying to me that I don't know how I'll ever be able to pay it back. I have never met any of you, and may never meet you in the future, but you are all very important to me. I have a fitness fantasy that one day we will all meet for an Over-50 workout where we will push, pull, squat, lift, jump, row, run and BURPEE to our limits. And on that day, after I catch my breath and get up off of the floor, I will thank each one of you personally for the gift that you have given me. Here's to the future!

So on to the other good news: Patrick, my invaluable trainer, has worked with me between doctor appointments and bouts of crying. Even though I feel grotesquely out of shape, he won't give up on me. So tomorrow I will go back to the 6AM North Shore Group. Lord, have mercy on me. I'll post the results.

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Diane...That's great news. Even super news

John...Hi and welcome. You're definately qualified to post here. Just so you know, we are kind of crazy...well at least I am.

Made some racks for my bumper plates. Wrapped my pull-up bar with athletic tape. It has a powder coat finish and was really hard to hang onto after a while. Lastly, bought some gymnastics/wieght lifting chalk. Graet stuff. Used it on my workout today. Later