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Diane Dennis 06-03-2009 06:17 AM

Re: Over 50 Crossfitters Sign In
Missed my Monday and Tuesday workouts while trying to decide how my fitness routine works into my unemployed budget for June. I have been considering starting my own business for quite some time now and have decided that despite the economic downturn, now is the time. I have been a caterer and personal chef as a hobby for 20 years, but now I will try to make some money at it. [URL=""][/URL] (WFS)

Today - 06/03/09
6AM group workout on the North Shore

Jumping Jacks and Front to Backs
Squats with conscious emphasis on engaging the hamstrings and proper lumbar mechanics (as seen in M. Rippetoes CFJ article)

20 kettlebell deadlifts
lunge to other end of park
20 kettlebell swings
squat-throw the kettlebell back to the starting point (like a wallball shot - took me approx 8 throws to get back to the starting line)
20 kettlebell high-pulls

take the kettlebell to the bottom of the hill
squat-throw the kettlebell up the hill (this was fun but you had to be quick because it would roll back down if you didn't get to it right away)
10 burpees at top of hill

I finished first on WOD2 but I was using a smaller kettlebell than the men and I could throw it pretty far. I also figured out a way to make it land handle-down and it would stick in the wet ground rather than roll back. That was key.

[B]John[/B] - Congrats on the muscle-up!!!

[B]Stephen[/B] - Glad to see your knee could take you to 8 MPH. I'm impressed as always with your rowing.

Charles Pyke 06-03-2009 06:23 AM

Re: Over 50 Crossfitters Sign In
Flying today, so no work out.

Terry..Glad your cold is better.

As far as curls go...I noticed that just doing the WODs has made doing curls obsolete. The "guns" get bigger doing CF!!!

Another way to look at it is to compare the work done (Wt X Distance). Curls don't even come close to competing with the work done on a CF WOD. I did a similar analysis of 225lb shrugs vs shoulder press. 275 sounds like an impressive wt until you realize you only move it 2 or 3 inches. The shoulder press is more of the order of 18 inches. Even at comparatively lighter loads, it does not take much to do more work with the press. Then if you want to have more fun, factor in power! You complete that press in about the same amount of time it takes to complete one shrug. There is just no comparison. This is a good way to determome if your work out is really going to help you much.

Have to go. Have a great day.

5 X :broc:

Mark Ervi 06-03-2009 09:48 AM

Re: Over 50 Crossfitters Sign In
Played tennis with my 22-yr. old stepson.
I won 6-4, then
I lost 7-6 in tiebreaker (9-7 tiebreak score)
It was great to use my tennis muscles again after doing nothing but Crossfit for months.

Tom Girouard 06-03-2009 03:00 PM

Re: Over 50 Crossfitters Sign In
Hey all, congrats on all the hard work and personal records.

Sunday morning did 20 stairs after church and felt pretty good. Got a call form a friend in the late PM seeing if I wanted to go to the stairs. Had to pass. PS, surprised no one has commented on the stairs. This is a demanding workout in itself.

Moday did my noontime yoga. Still amazes me everytime I witness someone who can hit all the positions.

Tuesday at lunch did my warmup followed by SP 5x5 with 135# supersetted with some 35# weighted pullups. My forearms have been hurting since my tire flipping episode last week and my pull ups are off as a result. Got sets of 4-5 when I usually can do 5-6. Late afternoon met a group at the stairs and did the following: 4 rounds from the parking lot entrance entrance and back to the stairs (about 1/2 mile), up the stairs to the top, 10 knees to chest (prone), 10 pull ups, down the stairs back to the set up area for 10 dips, 15 squats, 20 walking lunges and 30 skips with a jump rope. Didn't time yesterday but had to be around 40 -45 minutes.

Today, sore as hell, especially the shoulders from yesterday's presses. Did the OHS x5, 115#, 125#, 130#, 135# and 140# (only got 4 reps).

I really find myself sore in the AM. Usually wake up around 3-4 AM and take a couple of tylonol with a large 20oz glass of water. Anybody else in the constant grip of soreness?

With regards to curls, I have swallowed too much cool-aid over the years and now look with distain anyone who curls, and even more so if they are doing it in the power rack. FWIW, my arms are probably larger today than ever before. Again, lots of pullups and dips seem to take care of that. If you want more add some weights to the pullups and I am a big advocate of ring dips. I read once somewhere here that a good response to "what do I need to do to make my arms bigger?" was "come back when you can do 20 pullups and see if you have the same question"

Pat Quigley 06-03-2009 05:14 PM

Re: Over 50 Crossfitters Sign In
Diane good luck with the new business. The course options look wonderful.

Tom, since starting to do crossfit I rarely visit the free weight part of the gym. Usually, it's just to pick up some weights and take them to the free or advanced training area. In my current gym the power cages, open space for advanced training and a few treadmills are close by. Doing all those non functional, isolated body part exercises for endless reps and sets just does not make much sense anymore.

Today I did a variant of the 800 meter run
40 L pull ups
800 meter run
40 strick pull up
800 meter run
40 kipping pull up

Since the 400 m. walk took me a llittle over 4 minutes when I last did them, I cut the "run" down to 400 meters and since I cannot do a full L pull up, I merely bend by knees up. I cannot kip, so I did 40 jumping pull ups. The whole routine took 23:17.

I had enough time and energy to try the overhead squat WOD. Unfortunately, my shoulders are so tight that squatting with the bar overhead causes me to rock forward on my feet. So I just did the whole 5 X 5 with the bar. I spent allot of time trying to get more flexibility into my shoulder without much success. When I do back squats, my hands are pretty far out along the bar.

Diane Dennis 06-03-2009 07:09 PM

Re: Over 50 Crossfitters Sign In
[B]Mark[/B] - My thanks and appreciation to you for starting this over-50 thread that now has more than 1,000 posts! I came on-board as post #25 way back when - we were both doing the the 100-day burpee challenge and I was struggling to make it through the 80's and 90's. Your message to me kept me going and I was determined to finish due to your personal story of motivation. I don't know that I would have made it without you.

I'm fairly certain that cyber-recognition is not one of your goals, but you deserve credit for starting a thread that has struck a chord with an entire segment of CrossFitters! Here's to you, Mark, and to all of us who are over-50 and living the CrossFit life!

Stephen R. Lampl 06-03-2009 07:24 PM

Re: Over 50 Crossfitters Sign In
[quote=John Burch;600834]10 rounds of
7 Ring Dips time 9:12
first muscle up 6/2/09 :notworth:[/quote]

Congrats on the MU, John!

Stephen R. Lampl 06-03-2009 07:37 PM

Re: Over 50 Crossfitters Sign In

[/B]Props on the catering business! Wishing you the best! Nice North Shore WODs.....

Thanks on the knee. Felt really good and the R/Achilles was not complaining at all this morning.....:)


[/B]Glad you got to play some tennis.......haven't played in years myself, even though it was my sport in high school and the first year or two in college....

I'm with Diane, thank you for having the vision to start this thread. What a great community we have here......


[/B]Glad you get to fly today - - there is nothing better than taking a stint in the blue (in good weather, of course). Sorry that pre-empted the workout, though.

Great info on the curls. Another great bicep developer is the Sumo Deadlift High Pull. It definitely works the biceps pretty much throughout the entire pull from the floor to the top of the movement at shoulder level.


[/B]Strong work! You also raise great points about curls. I guess there will always be the old specter of the curl hiding out in the corners of a gym.......hard to get away from. I must agree with you, I have noticed more development and feel more pumped after working at pull-ups work a while and even more so when I add dips.


[/B]Nice work on the 400m / L pull-up WOD and nice scaling. Intensity is what is important. Looks like you got that!

Take care, all!

John Burch 06-04-2009 05:45 AM

Re: Over 50 Crossfitters Sign In
for time 3 rounds
50 10' 20# wall ball shots
25 back extansions
400 meter run

Brutal work out
good luck Diane

Mark Ervi 06-04-2009 01:03 PM

Re: Over 50 Crossfitters Sign In
Today did CFWUx3 w/assisted dips and 6 mins. Running on treadmill

Did modified “Grace” 30 Clean and Jerks w/100lbs. (all full squat cleans)
My time: 11:10 (PR for me at this weight)

Did 20 pull-ups w/20lbs. added weight

Yesterday, I played tennis for the second night in a row with my stepson. We split sets again. I won 6-4, then he won again in a tie-breaker 7-6 (7-1 in the tiebreaker)

Some comments:
Thanks for the praise regarding starting this Over-50 thread, but I just feel lucky that people have responded. It has certainly helped me to remain motivated about doing Crossfit. Being a little competitive, and comparing myself to the younger folks, I sometimes felt discouraged about my progress. Even though there are some fantastic over-50 athletes like Terry, who can lift twice the weight or do a met con in half the time, I find myself motivated by knowing he is age-wise my peer.

You asked the question about soreness? I am sore every day. Every day. Every day. Every day. I wake up in the morning moving like someone beat me with a board the night before. It is common for me to take one or two Aleve daily. The past two out of three days I played tennis for the first time in a long time, and was really sore after the first day despite my Crossfit fitness. There are many days where the discomfort makes me think that I must be nuts for doing this Crossfit stuff, but I like keeping my weight under control. I like the way the fitness makes me look, and most of the time I get some kind of pleasure out of seeing myself improve, even by very small increments over almost two years of Crossfitting.

I work on shoulder flexibility a little bit every day, taking the pvc or mophandle or cane or stick or something, and taking it overhead and back. I start with my hands very wide. Re-set with my hands a little closer, and just continue that process. I usually do a few overhead squats with the stick or pole or whatever also.

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