CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Linda Kardos 11-14-2009 07:55 PM

Re: Over 50 Crossfitters Sign In
 
[B]11/14/09[/B]

Did some kipping PLU practice at the track earlier.

[B]Warmup[/B]-same

[B]SN[/B]
50#x2x3
[B]CL&J[/B]
60#x2x3
[B]FSQ[/B]
80#x2
95x2x4

[B]WOD[/B] -for time
20-15-10
J-PLU
PP 50#
7:23

David Orr 11-14-2009 08:37 PM

Re: Over 50 Crossfitters Sign In
 
Respirator on ful workout

800 meters stairmaster level 10
50 jumping jacks
150 single unders
30 squats
150 single unders

"Mary"

5 HSPU (smith machine set at top of shoulders)
10 split squats (bulgarian)
15 pull ups

9 rounds

19:50

Looking at the main site WOD for this, it sounded like bugarians were acceptable. These were way easier than pistols. Anyone know if this is accurate?

[B]Pat:[/B] VO2 max testing measures cardiac power and the body's ability to uptake oxygen. Testing is typically done on a treadmill or bike wearing a mask that measures oxygen/co2 exchange. Several other variable are tested as well.

VO2 max levels historically fall with age. That being said, decreasing lean mass, increasing adipose tissue and declining activity play a big part. Metcon training goes a long way towards addressing each of these issues.

Looks like you have been getting great results doing what your doing. My 2 cents worth...:o

Mark Ervi 11-15-2009 01:23 PM

Re: Over 50 Crossfitters Sign In
 
Everybody sure is having fun Crossfitting. Diane and Terry congrats on the great bodies. I know how much better you feel. My body has changed in the past two years, and I love hearing about it when others notice.

Yesterday, I ran a 5K in 27:37

Today I did
CFWUx3 w/assisted dips and assited pull-ups (I have a strained ligament that I am trying to heal in my arm)
I did 30 burpees
6 mins. running on treadmill

Then I did
100 walking lunges

I did Shoulder press
21x45lbs.
10x65lbs.
10x75lbs.
10x75lbs.

Dumbell bench press
10x30lbs. (3 sets)

Rowed 500 meters 4 times
1:52, 2:11, 2:07, 2:05

Ran 1 mile on treadmill at 0% incline

Pat Quigley 11-15-2009 03:48 PM

Re: Over 50 Crossfitters Sign In
 
did the 091114 today. 5 RFT: 95# Push Jerk 15 reps, L-Pull up 15. Cannot do a full "L". Legs bent at knees. Finished in 11:57. Tough workout that seemed so simple and yet........

John Warkala 11-15-2009 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Great time at the Gymnastics Cert but man, am I sore ! I'm still not close to a muscle up but at least I've got the tools in the box to get me there.

I did, however, do things I wouldn't have believed possible 2 days ago.
Back levers, front levers, L-sits, Shoot throughs, handstsands, and much more.:pepper:

Jeff Tucker is a great instructor and if you get a chance, I highly recommend checking this cert. out. I wasn't even the oldest guy in the class. Jacinto Bonilla, a 70 year old trainer at Crossfit NYC (and local Crossfit celeb) was in the house !

Saturday night, Coach Glassman showed up for the Hope 4 Warriors benefit done by Gillian Mounsey. She actually completed 100 muscle ups in 35 minutes !:notworth: Amazing

Terry Dickman 11-15-2009 07:20 PM

Re: Over 50 Crossfitters Sign In
 
John W, Sounds like a good time. Wish I could have been there, but worked late Saturday. We are moving our shop/warehouse in South Plainfield, NJ.

I hear you on the muscle ups. I did two at my L1 cert but haven't really tried or worked on them until lately. We don't have a good set up at our gym for them.

Here is a good article to read by CrossFit NorCal. Its WFS
[url]http://www.norcalsc.com/index.php/index.php?/post/soyou_think_you_want_a_muscle_up/[/url]

Linda Kardos 11-15-2009 08:53 PM

Re: Over 50 Crossfitters Sign In
 
[B]11/14/09[/B]

[B]Warmup[/B] - same

[B]SN[/B]
50#x1x6
[B]CL&J[/B]
60#x1x6
[B]BSQ[/B]
85#x5
100x3
110x2x4
[U]
3 sets[/U]
a. Weighted side bends, 10/side 15#,20#,20#
b. hanging leg raise x 15
----------------------------------------
We used to do a lot of work towards muscle ups at CF Ottawa (the Gas Hut). For those of us who couldn't, the sub was jumping muscle-ups with a false grip (which usually meant wrist blisters for 2 weeks after if you got it right). As you got better you'd raise the rings higher. The encouragement was "if you can do one pullup and one ring dip you could do one MU."

I know and respect where norcalsc is coming from on insisting on strict muscle-ups, but I only see the possibility of a kipped MU in my future if I really worked hard at it where as a strict MU is as unlikely as an iron cross. I don't see anything wrong with wanting a kipped MU as long as you know that the strict form exists and is a better exhibit of raw strength. (I also have good shoulder joint integrity)

Diane Dennis 11-16-2009 07:00 AM

Re: Over 50 Crossfitters Sign In
 
[B]Saturday [/B]- 11/14/09
Went hiking with the Marine at McConnell's Mill (2 hrs) and then played football! I haven't touched a football in about a million years but I could still throw a spiral and I think I can actually punt better now than I could when I was young. It was a beautiful fall day and we had a blast!

[B]Sunday[/B] - 11/15/09
Rest day

[B]Today[/B] - 11/16/09
Ran 6 laps on the city steps (444) and then ran an as of yet undetermined distance (will check MapMyRun later). I got a wild urge to abandon my normal 5K route so I just ran until I was tired. Ran a lot of new hills and huffed and puffed most of the way. The steps and the run took almost an hour.

[B]Terry[/B] - Love the pics!
[B]Deb[/B] - I chuckled when I read that people say you are "overdoing it"! I've heard that too and I always wonder how feeling fit and healthy can be equated with overdoing it!! BTW - great rowing!
[B]Scott[/B] - Great rowing for you too! You have really improved your 500m.
[B]John B[/B] - The team challenge sounded like fun but you didn't tell us the results! Congrats to you and [B]Bill H.[/B] on the DL PRs. Out little group had 3 DL PRs last week!
[B]John W.[/B] - Wow the Gymnastics cert sounds like it was amazing. Love the new avatar!

John Scott Rezendes 11-16-2009 12:27 PM

Re: Over 50 Crossfitters Sign In
 
[B]11-16-09[/B]
Angie

WU:
3-3-3 DH pullups
5-5-5 pushups
10-10-10 #45 goodmornings
5-5-5 #40 KB swings
5-5-5 dips
5-5-5 #45 OH walking lunges
500m C2 2:14 (really just pulling to stay warm)

WOD: 100 each of:
pullups
pushups
situps (butterfly with ABMAT)
squats

31:43.7 An abysmal 12 seconds slower than my last effort, but all done to standard. Pullups slowed me down quite a bit...couldn't grip the Rouge bars very well so I hustled over to the weight room and used the cable crossover machine whose bars are nice and spongy. And, best of all; no rips.

Pat Quigley 11-16-2009 05:00 PM

Re: Over 50 Crossfitters Sign In
 
Did "Angie" with some changes: 100 pull ups (neutral position), 100 push ups, 100 sit ups (on GHD), and 100 squats. Completed in 17:45. This is half a minute off last time. The sit ups were knees to elbows and then back to a flat position. Anyone do these with a touch of your hand to the floor?

Mark Ervi 11-16-2009 07:28 PM

Re: Over 50 Crossfitters Sign In
 
Today did modified "Angie"
subbed 100 kettlebell swings w/35lb. kettlebell for 100 pull-ups.
Did 100 push-ups
100 sit-ups anchored on the floor
100 squats
My time: 29:09

John Burch 11-16-2009 07:30 PM

Re: Over 50 Crossfitters Sign In
 
Pat I have never done a situp on the GHD like that
Diane D we finished 3rd out of 3 groups but the whole thing was a lot of fun,
and like I said my son hurled a couple times, but after 6 weeks sitting around with a broken arm hey. What was neat about the thing was he was so far back on the last mile run the other 3 in your group finished the run then came back to run the rest of the way in with Kyle and I

CFC WU
WOD Grace 7:56 @ 135#

WOD #2 3 rounds
20 pushup
20 BX jump @ 24"
20 wall ball @ 20#
it was about 12 min

Post WOD 3 rounds of 15 GHD situps

David Orr 11-16-2009 08:23 PM

Re: Over 50 Crossfitters Sign In
 
800 meters stairmaster level 10
50 jumping jacks
200 single unders

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

18:52

John Warkala 11-16-2009 10:22 PM

Re: Over 50 Crossfitters Sign In
 
Great "Angie" times every body. I'd just be finishing the pull ups in the times some of you have posted !

11/16/09
Row 2000m - 8:12.3
Ring and Handstand practice

WOD
Team workout for time and rounds.

Row 8000m
AMRAP
5 Burpees
10 Box jumps
15 Wall Balls

Set C2 monitor at 8000m. Partner 1 starts to row. Partner 2 starts the burpees, etc.
Partners switch every 1000m on the rower.

39:41 and 17 rounds

*Warning*
Shameless bragging to follow:
I partnered with my 16 year old future fire breathing son. Out of 21 teams only 3 came in under 40 minutes on the row and we tied for the most rounds with one of them. We were just a tad slower on the row.

Not too shabby for the youngest and second oldest persons in our box !

Beck Randelin 11-17-2009 06:40 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Warkala;697121]I partnered with my 16 year old future fire breathing son. Out of 21 teams only 3 came in under 40 minutes on the row and we tied for the most rounds with one of them. We were just a tad slower on the row.

Not too shabby for the youngest and second oldest persons in our box ![/QUOTE]

Way to grow old disgracefully! :pepper::pepper::pepper:

Today- "Angie" - 9:30 - Situps were really slow - I'd rigged a swiss ball, door-fram pull up bar and a step stool for GHB and had to go slow to keep my balance through full ROM...
Puppies and Buttercups:
25 Beginner Pull ups
Push-ups - 10 off dresser (5,5), 25 off wall w/bar for full ROM (10,15)
20 Squats

warmup: 5' light bowflex - rowing/lat pulldowns, 4 sun sals w/samson stretches
cooldown: 10' walk, a few stretches

Diane Dennis 11-17-2009 07:24 AM

Re: Over 50 Crossfitters Sign In
 
Today - 11/17/09
6AM workout with the Marine in Patrick's garage
[B]
Dueling Deadlifts[/B]

I do one (#95), then the Marine does one (don't know the weight)
I do two, then the Marine does two
We progressed up through 10

[B]Dueling Thrusters[/B]

I do one (#45), then the Marine does one (don't know the weight)
I do two, then the Marine does two
We progressed up through 10

3 X max rep tricep push-ups on dynamax ball
I could only do three so I did them assisted (band around torso) and could do 12

Had fun working out with my husband. He is learning this stuff quickly and soon will be better than me (but he's under 50)!

John Scott Rezendes 11-17-2009 12:23 PM

Re: Over 50 Crossfitters Sign In
 
Give 'em hell, [B]John[/B].

11-17-09

WU:
5-5-5 #45 OHS
5-10-15 dips
5-10-15 pushups
500m C2 1:58.8 [COLOR="Red"][B]PR! finally broke 2:00[/B][/COLOR]

WOD: Fran
21-15-9 #75 thrusters and pullups
9:28.9
Initially kind of disappointed in this time...was nearly a minute and a half off my last Fran. Then I realized I increased the thruster weight from #65 to #75 and I was doing all pullups as Rx'd. I got nothing to complain about.

John Burch 11-17-2009 07:07 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU
Push Press
5x65
5x85
5x95
5x115
5x135
5x135

WOD
3 Rounds
30 20# wallball shots
20 24" Box Jump
10 Jumping pullup

11:59

m/55/180 CrossFitChesterton

Bill Houghton 11-17-2009 08:45 PM

Re: Over 50 Crossfitters Sign In
 
1/2 Angie
50 pullups, pushups, situps, squats. Assisted pullups.

11:22

David Orr 11-17-2009 09:52 PM

Re: Over 50 Crossfitters Sign In
 
Respirator on

Stairmaster level 11, tabata intervals 30 work 10 rest, 8 rounds
50 jumping jacks
30 squats
200 single unders

Respirator off

"Fran"

21/15/9 reps

#95 thrusters
pull ups

5:11

Not a pr, but ok.

Jeff Kilinski 11-18-2009 07:50 AM

Re: Over 50 Crossfitters Sign In
 
Since Saturday.

Sunday
Rest

Monday
Deadlifts 5-5-3-3-3 225, 245, 275, 295, 295

Tuesday
Jerk 2-2-1-1-1 95, 115, 135, 155, 155
Angie, Got smoked. Timed out (20 min max) with only 10 squats done. Just as recently as Sept did a 19:37. Another one of the guys (much younger) was in even worse shape so I guess I'm still in the hunt. Nonetheless, it was the first time I backpeddled on any of my WODS.

Diane Dennis 11-18-2009 11:05 AM

Re: Over 50 Crossfitters Sign In
 
Today - 10/18/09
Noon workout on the front porch

WU: Ran up and down the front steps about 20 times

[B]Porch WOD:[/B]
4X
250 single-unders
25 sit-ups

15:31

I was very surprised at how long this took me. I was hoping for something between 10-12 min.

Back to Patrick's garage with the Marine tomorrow morning.

Charles Pyke 11-18-2009 11:41 AM

Re: Over 50 Crossfitters Sign In
 
Howdy all,

Just checking into say that I'll be off the forum for a bit. Had continuing problems with the surgery recovery. Went back to the surgeon for a check. Apparently, I did to much to early, including the dragging of my deployment gear all over London. The doc was way ahead of me though. When he did the surgery he sewed me up special knowing I would test his work. Smart man, I did. Only problem is that it is going to set me back another month and a half or so. I've had to be very careful about what I do or I end up in lots of pain. So it goes. You all take care. I'll try and check in every one in a while. Send me an e-mail once in a while. God speed.

Charlie

[B]Be Back Soon Broccoli[/B]
:broc::broc::broc::broc::broc:

Diane Mahoney 11-18-2009 12:09 PM

Re: Over 50 Crossfitters Sign In
 
Charlie, that is pretty funny the surgeon knows your type! Rest up and recover and we'll see you in 2010! Or sooner if you feel like checking in and bragging on your rest days. ;)

I am soooooooooooooo sore from Eva yesterday. She kicked my *** and almost made me late for work1 :D

John Scott Rezendes 11-18-2009 02:47 PM

Re: Over 50 Crossfitters Sign In
 
11-18-09
WU:
50-50-50 SU
10-15-20 situps
5-10-15 pushups
3-3-3 deadhang pullups
5-5-5 #40 KB goblet squats
500m C2
WOD: Elizabeth 21-15-9 #95 squat clean/ring dips
17:08.0
My first Elizabeth, I think. Took it extra slow on the the squat cleans. Probably could have gone somewhat higher with the weight but the knee (always with the knee). Ring dips were no problem, but had to break the first 21 into 12/9.

[B]Charlie[/B], Give me a shout if you get bored sitting on the couch eating Cheetos.

Jeff Kilinski 11-18-2009 03:52 PM

Re: Over 50 Crossfitters Sign In
 
Good luck Charlie.

Pat Quigley 11-18-2009 04:06 PM

Re: Over 50 Crossfitters Sign In
 
take care Charlie. You don't need an excuse---like doing exercise !--to be here. Chime in with as much as you can muster.

Did "Elizabeth" today: 21-15-9 reps for time of cleans 135# and ring dips. After 10 bad cleans with 135, I pealed off some plates and completed with 95#. This one took 10:27. First time for this WOD.

Getting myself to drop into a squat with the 135 was the problem. Hang power cleans at 135 would have been doable, I think.

Jay Szerencsy 11-18-2009 04:53 PM

Re: Over 50 Crossfitters Sign In
 
Charlie - take it easy.

11/16/09 Angie - did jumping pull ups 21.26

11/18/09 This was the coach's unique WOD

Run T/M 800 meters 6% incline
Bar rows 10, 10, till exhaustion
Pushup and jumping drill
Plank one minute
Mountain climbers one minute
100 Squats in 2 minutes
40 KB swings #26 in one minute
25 KB swings RH and 25KB swings LH #26
20 KB FS RH and 20KB FS LH #26 1 minute each
15 KB PP RH and 15 KB PP LH #26 1 minutes each

It was a real change and much appreciated

Diane Dennis 11-18-2009 04:58 PM

Re: Over 50 Crossfitters Sign In
 
[B]Charlie[/B] - I agree with Pat - You don't need to be doing the WODs to post here! I for one appreciate your humor, your realism and your broccoli! Read our posts and let us know if we're doing great or dogging it.

Take care and can't wait to have you back full time!!!!!!

John Burch 11-18-2009 06:26 PM

Re: Over 50 Crossfitters Sign In
 
Good to hear from ya Charlie

CFC WU

WOD 10 rounds
3 95# SDHP
3 Burpees
:90 Rest
10 rounds
3 95# SDHP
3 Burpees
11:00

m/55/180 CrossfitChesterton

Mark Ervi 11-18-2009 06:51 PM

Re: Over 50 Crossfitters Sign In
 
Charlie-
I look forward to seeing your next post. I hope your healing goes smoothly.

Today I ran 2 miles on the road in 18:02
Rested 2 minutes
Then ran 1 mile in 8:09

David Orr 11-18-2009 09:09 PM

Re: Over 50 Crossfitters Sign In
 
[B]Charlie:[/B] No reason to stop posting, stay connected. Like to hear your progress on the road to recovery.

Respirator on

800 meters stairmaster level 10
5 burpees
50 jumping jacks
5 burpees
30 squats
5 burpees
300 single unders

Respirator off

"Elizabeth" (not as rx'd)

21/15/9 reps

#135 cleans
ring dips

8:11

Strained left hamstring 3 days ago. Swelling and bruising behind and above knee. Was able to do the last two workouts without issue. Today, pulling the bar from the floor to the rack position did hurt. Switched to power cleans after the first five reps to finish. Need more patience. And a younger body...:o

John Warkala 11-18-2009 10:31 PM

Re: Over 50 Crossfitters Sign In
 
[B]Charlie[/B]- Best wishes for a speedy recovery. Please drop in and leave us some broccoli from time to time.

11/17/09 - Rest day

11/18/09
Row 2500m - 9:54.5
Indian Club drills

WOD
Hang power Clean (65% of your 1 rep max power clean)
Perform 8 reps every minute on the minute for 8 minutes. (110#)

Rest 2 minutes.

Perform 16 reps with half the weight every minute on the minute for 8 minutes.

Rest 1 minute

Perform as many sit ups as possible in 2 minutes. (73)

Post - WOD
Ring practice

Deb Weber 11-19-2009 04:24 AM

Re: Over 50 Crossfitters Sign In
 
Take care [B]Charlie[/B], speedy recovery.

[B]11_16_09 unintended rest day (late appt)[/B]



[B]11_17_09 (at home)[/B]
Warmup: situps, pushups, squats

[B]WOD
10 Rounds[/B]
250 meter row
7 strict press 95# (45# ladies)

[I]MODIFIED[/I]
Run 250M (no rower at home), 55#
25:xx...
[I]55# was WAY too light, no broken sets, not even a pause!! Surprising.[/I]



[B]11_18_09[/B]
Warmup: Row 500 (2:00) - situps, back ext, squats, pushups

[B]5 rounds for time of:[/B]
6 clean & jerks - 135# (85#)
40 double unders
Rx - 16:08
[I]I could've (should've?) done this slower with more weight.[/I]

What is a GOOD 500m row time for women??

PS if any of you ladies is due for a mammo - go get it done!

Diane Dennis 11-19-2009 06:20 AM

Re: Over 50 Crossfitters Sign In
 
[B]Deb[/B] - See the current online world rankings at [URL="http://www.concept2.com/sranking03/rankings.asp"]http://www.concept2.com/sranking03/rankings.asp[/URL]. You can enter distance, gender and age and see where you stack up.

Today - 11/19/09
6AM workout with the Marine in Patrick's garage

WU:
4X
Jumping jacks
Air squats
Front-to-backs
Shoulder pass-throughs

Technique check with PVC: OHS, shoulder press, DL

[B]WOD:
100 Back Squats[/B]
10 X 10 X 85#

Fun! I love working out with my husband.

Linda Kardos 11-19-2009 06:39 PM

Re: Over 50 Crossfitters Sign In
 
Charlie, take good care of yourself ... don't be a stranger. (Sending you healing chiles :pepper: :pepper: :pepper: :pepper: )

---------------------------
[B]11/19/09[/B]

[B]Warmup[/B] - same

[B]SN[/B]
45#x2
55x1
65x1
70x1x2 (matched PR, but were technically bad lifts-pressed out)
60x3
[B]CL&J[/B]
55#x2
65x1
75x1
85x1
90x1 [B]PR[/B]
95 F
[B]CL[/B]: 85x1
[B]FSQ[/B]: 85x3

[B]WOD[/B]
5 RFT[LIST][*]5xL, 5xR one arm KB SN -15#[*]1 rope climb, subbed 3xtowel PLUs[/LIST][B]5:03[/B]

3:00 Ab Plank
10 x Russian leg thrusts L & R
20 x supermans
----------------------------------
Yeah, I'm getting somewhere on my own ! I was glad to see my PRs back even if in a small way. :)

John Warkala 11-19-2009 10:52 PM

Re: Over 50 Crossfitters Sign In
 
11/19/09

Row 3500m - 13:54.4
Stretch and KB Drills

WOD
7 Rounds for Time:

7 One arm Kettlebell Thrusters (1.5 pood)
7 One arm Overhead Lunges (1 pood)
7 One arm Kettlebell Swings (1.5 pood)
40 yard Sprint (My "sprint" is more like a shuffle, I usually sub rows for running but for 40 yards, it would have taken longer to strap into the rower !)

15:30

Diane Dennis 11-20-2009 06:27 AM

Re: Over 50 Crossfitters Sign In
 
Today - 11/20/09

Ran the 444 (steps) and went for a quick run (2.55 mi per MapMyRun).

Sore from yesterday's 100 back squats, but good sore.

Beck Randelin 11-20-2009 08:28 AM

Re: Over 50 Crossfitters Sign In
 
worked on skills today -- I'm happy w/squats and am going to focus on pull-ups and shoulder presses/pushes for Nov/Dec.

This stuff is fun - I actually woke up at 4:00 looking forward to the workout. made myself go back to sleep until the alarm at 5:30...

Got a nice 45' in playing w/a variety of stuff...
BF Rows - 50@ 20#
Jumping Jacks - 50
Lat Pulls alt Wide Grip/Underhand-10s - 20#, 20#, 25#, 25#, 30#
BF Rows - 50@ 30#
Hip crossovers - 12
Boat Pose - 20 sec
Shoulder press - 10 @ 10#
Squats for form - 10
Sumo squat stretch - 5
Plank - 10 sec, Push-ups in plank 3 (collapsed at bottom), off knees 4
Lat pulldowns (3 wide grip, 3 underhand) 50#, 50#, 60#
PullUps: 3x(5 sec hang, beginners 2,2,2 w/progressively more body weight, 2 negatives) various grips... End w/10 easy beginners.
Shoulder presses -how high can I go? 3x10#db, 3x15#db, 2x20#db-had to jerk 2nd one
stretch, walk...

John Scott Rezendes 11-20-2009 03:20 PM

Re: Over 50 Crossfitters Sign In
 
11-20-09
Had to take a rest day yesterday; after following the main site for three days I was pretty blowed up. That and when I went to the surgeon for a knee follow-up she injected the joint with some pain killer and steroids. Hasn't seemed to help yet. We'll see.

WU:
500m C2 slooooow
5-5-5 ring dips
10-10 #45 good mornings
10 #64 good mornings
5-5-5 HSPU

WOD: AMRAP in 20min...kind of a modified Cindy to keep off the knee
5 pullups (alternated rings/kipping and deadhang every set)
10 pushups
15 ABMAT butterfly situps
Managed 10 rounds +5 DH pullups
It was good. Broke a nice sweat and felt appropriately worked out.


All times are GMT -7. The time now is 12:24 PM.


CrossFit is a registered trademark of CrossFit Inc.