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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Terry Dickman 03-19-2009 04:33 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=John Scott Rezendes;545364]Howdy All,
I've been lurking for a while and finally registered. Hope you don't mind the intrusion...it's hard to find over 50 CrossFitters in Hinesville, GA. Anyway, I'm a m/51/5'11/185 and have been xfitting for about a year. I retired from the army after 31 years in 08 and my wife is still on active duty (quite a bit younger than I). I like to follow about 3-5 days behind the main page WOD so I can figure out/self-train any unexpected movements/techniques...that being said today I did 18 rounds + 5 pull ups in 30 minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

We don't have a CrossFit gym here so I workout either at home or on Fort Stewart at the military gym.
Thats all I got.
Scott[/QUOTE]


Welcome Scott,
Nice to have another over 50 CFer join us. Great job on that WOD! So is the military gym set up with CrossFit equipment? I imagine the price is right if you are retired :) So do you follow the 3 on 1 off schedule? I started out 3 months ago doing 4 days a week because of our affiliates schedule and the fact that my body couldn't handle much more. I have now added another day so Thursday and Sundays are my rest days. Again welcome aboard looking forward to you post more.

Terry

Mark Ervi 03-19-2009 08:56 PM

Re: Over 50 CrossFitters Sign In
 
John-
Great workout. Hope you keep posting.

John Scott Rezendes 03-20-2009 05:54 AM

Re: Over 50 CrossFitters Sign In
 
Terry,
I generally follow the 3 on 1 off, but because I stay at home and take care of ("take care of" is really more like free-range childcare) my 4 yo boy and 5 yo girl, I have to mix it up a little. My rest days rarely are. I'm also training for the sprint triathlon season so I try to follow the CFEndurance prescription. 30 years of jumping out of airplanes has left me with a couple of mushy knees so I can't run as far as I used to...or as fast. And no, the gym here doesn't have any real CF equipment; some kettlebells but that's it. I've been hitting them up for some med balls, rings, ropes, bumper plates, etc...we'll see how that shakes out under our new belt-tightening economy.

John Scott Rezendes 03-20-2009 09:59 AM

Re: Over 50 CrossFitters Sign In
 
All,
Supposed to be a CF rest day for me, so I defaulted to a CFE tabata C2 row with:

10 x 20 sec on/10 sec rest; covered 785 meters

Stephen R. Lampl 03-20-2009 05:50 PM

Re: Over 50 CrossFitters Sign In
 
Scott,

Welcome to the boards.....and the Over 50 CFers' "Club!" Great work you are doing - - it's hard not having a "box" where you can share in your pain with others.....Kudos for "rockin' it" on your own!

Mark and Terry,

Awesome work you have had going on. You both did Murph proud! I have had to postpone mine [I][B]again[/B][/I] due to a painful R/Achilles which doesn't seem like it wants to cooperate with R&R.....

Been busy the last three with job searching and a touchy stomach.....hope I haven't lost too much ground with all the rest days I've taken.

Take care all!

Stephen R. Lampl 03-20-2009 05:51 PM

Re: Over 50 CrossFitters Sign In
 
Hey Diane,

Haven't heard from you for a while - - just wondering how goes it???

Stephen R. Lampl 03-20-2009 06:08 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090318 WEDNESDAY - - REST DAY. [/B]Spent job searching.....



[B]090319 THURSDAY - - REST DAY (unfortunately).[/B] More looking for a job......no time to work out and fried anyway..........BLEH!:ranting2:[B]



090320 FRIDAY - - Forced REST DAY - - [/B]Stomach acting up......
[/I]

Mark Ervi 03-20-2009 07:52 PM

Re: Over 50 CrossFitters Sign In
 
Stephen-
I miss seeing those workouts. Hope your break job hunting does not get too extended.

I Decided to take my rest day tomorrow and work one day behind the main WODs from that point.

So today I just had fun working out.

Did CFWUx3 and 6 mins. Treadmill run

OHS
3 sets of 10x45lbs.

Back squat
5x95, 5x115, 5x135, 1x155, 1x175, 1x185 (this felt easy, but always feel like I am risking injury if I go higher), 10x135

Dumbell bench press
10x40lb. dumbbells, 7x40

Dips
3 sets of 5

Rowed for 4 minutes (the computer was not working again)

15 push-ups

Will definitely rest tomorrow.

Stephen R. Lampl 03-20-2009 07:56 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;546824]Stephen-
I miss seeing those workouts. Hope your break job hunting does not get too extended.

I Decided to take my rest day tomorrow and work one day behind the main WODs from that point.

So today I just had fun working out.

Did CFWUx3 and 6 mins. Treadmill run

OHS
3 sets of 10x45lbs.

Back squat
5x95, 5x115, 5x135, 1x155, 1x175, 1x185 (this felt easy, but always feel like I am risking injury if I go higher), 10x135

Dumbell bench press
10x40lb. dumbbells, 7x40

Dips
3 sets of 5

Rowed for 4 minutes (the computer was not working again)

15 push-ups

Will definitely rest tomorrow.[/quote]

Thanks, Mark. Nice work today! Very sensible approach to your BS work - - you continue to do that and you'll get strong and remain injury-free. Way to go!

Terry Dickman 03-20-2009 09:36 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 3-20-09[/B]
Shoulder Press
1-1-1-1-1 reps
115lbs, 135lbs, 145lbs, 145lbs, 155lbs (PR)

Push Press
3-3-3-3-3 reps
150lbs, 155lbs, 155lbs, 160lbs, 160lbs
* need to work on using legs more for push press, they were dead after Murph

[B]On 2-7-09 [/B]did Shoulder Press, Push Press, Push Jerk
Shoulder Press
1-1-1-1-1 reps

Push Press
3-3-3-3-3 reps
115lbs, 115lbs, 135lbs, 125lbs, 125lbs


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