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Stephen R. Lampl 08-13-2009 01:39 PM

Re: Over 50 Crossfitters Sign In
[I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.


CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......

[/I][B]Greetings, Chris!


[/B]Thanks for the information on doing "Linda" at the globo. Makes total sense and I might just be able to get that WOD in before someone runs off with the plates......

[B]Diane D.,

[/B]Experimental WODs? Making evaluations of the drop off in performance using burpees is crazy, if not just interesting and a bit perverse at the same time.......Glad you had fun though....:D

[B]Diane M.,

[/B]Really cool looking workout - - good balance between pull and push!


[/B]Great job on "Linda." Way to push on through the suck zone.......

Tom Girouard 08-13-2009 03:23 PM

Re: Over 50 Crossfitters Sign In
Diane, nice picture!

Wednesday may have over-done it. Watching all these monster deadlifts got me motivated. After a good warm up did dead lifts and weitghted pull ups: 5x135# DL and 5x35# PU, 5x185# DL and 5x35# PU, 5x225# DL and 5x35# PU, 5x275# DL and 6x35# CU, 2x (really singles) 325# DL and 6x35# CU. Felt the last DL's in the left shoulder so I didn't roll my shoulders back for a complete DL.

Then met my cop buddy at the stairs for a late PM workout. Up the stairs and did a new dynamic warmup. Then we did some jumps onto a wall, heights vary from about 2 to 4 feet. We did multiple jumps, I maxed out at about 36", Lou went to about 46". I had a mishap on one jump and smashed my shin, nice bruise and a lot of blood. After the jumps we did a combo of one stair and 10 knees to elbows. Total 5 stairs and 50 KTE.

Woke up this AM hurting like I've never worked out before... shoulder girdle, abs and glutes screaming. Listening to my body and will take a rest day. Should be back at it tomorrow.

Diane Dennis 08-13-2009 03:54 PM

Re: Over 50 Crossfitters Sign In
[B]Stephen[/B] - Oh heck - breathing is overrated!

[B]Tom[/B] - Love that you did MORE steps after drawing blood!

[B]Diane M.[/B] - Your first thrusters! Go! Soon you'll be doing a Fran that will make me jealous!

[B]Charlie[/B] - Hope you enjoyed that lasagna and b-day cake!!!

John Warkala 08-13-2009 06:19 PM

Re: Over 50 Crossfitters Sign In
[B]Diane D.[/B] - Cool new avatar !

W/U Row 5555m - 22:53.4

45 x 10
95 x5
145 x 3 x 5
95 x 10

KB drills

John Scott Rezendes 08-13-2009 06:49 PM

Re: Over 50 Crossfitters Sign In
Howdy from the land of muggy summers and bad knees. Man, this forum is getting crowded with some stellar performers. If I were a swabbie I'd give a hearty "Welcome Aboard!" to all the new folks. This last tuesday makes 12 weeks post op. Still can't run (frustrating) nor jump rope, or squat heavy things (even more frustrating). I have however scored me a sweet cyclocross bike off Ebay that I've started to dash about town on, avoiding, much like [B]Diane[/B], crazed redneck baby mommas who are too busy sticking a baby bottle of HiC into the maw of their unrestrained three year old whilst smoking Marlboros and chatting inanely on a pay-as-you-go cell phone to notice the equally crazed old guy in a skater helmet bombing his way through red lights.

I have managed some little shoulder work but can't manage the good stuff (read here burpees, wall ball shots, kettle bells, etc) just yet. Ever the optimist, I bought new running shoes and signed up for a 10k in December to celebrate my wedding anniversary. Unfortunately my wife will be in Iraq at the time....I told her I'd run a 5k for each of us.

Anyway, yesterday I rode my bike to the gym (3.3 miles in 28 min...which might seem slow but you have to factor in the silly traffic) warmed up a little on the C2 (1021m in 5 min) and mounted my rings in the nearest Smith machine for the following knee-safe WOD:
10-9-8-7-6-5-4-3-2-1 reps of
ring dips
pull ups
push ups

Really the first metcon I've attempted since the surgery. Boy did I suck. I was able to get all push ups and pull ups as rx'd but the ring dips killed me. After the 4th set I was reduced to doing only 1 or 2 per set. I didn't get a good WOD time because I was interrupted by, get this [B]Charlie[/B], the post commanders wife. She wants me to do Crossfit with her husband. Cool. Maybe he'll get the army to buy some appropriate equipment.

So, shout out to all the chronologically challenged folks here. [B]Charlie[/B], HappyHappy. [B]Tom[/B], is that your Regimental t-shirt? If so, what battalion were you in? If you say 1st Bat we're GTG. [B]Stephen, Terry, Mark[/B], etal, as always, you guys rock.

Charles Pyke 08-13-2009 08:20 PM

Re: Over 50 Crossfitters Sign In
[B]2009 08 13[/B]

[B]Scott[/B]…good to hear from you at last. Sounds like the knee is getting much better. At least someone at your base is interested in CF. Here at Offutt, they’d laugh in your face and explain they have no money to buy equipment, even though they have a ridiculous inventory of weight machines and cardio equipment. Sorry to hear your wife is off to the sand box. Except for some short one week trips, I’ve had my last trip last summer. I do not miss it. Not even a little.

[B]Chris[/B]…about the visi-belt, LOL. Sounds like your rules are more screwed up than ours. Unless your deployed to our unit’s favorite location. There you have to wear one outside your jacket, not just around your waist. Another on your backpack if wearing one, and even walking to the Cadillac if your living in the transient tent city (and there are no vehicles there). Last I heard, the NCO’s were trying to color code the various visi-belts according to rank.

[B]Diane M[/B]…nice work on the “Dating Sage”. Welcome to the special world of .thruster pain

[B]Diane D[/B]…The Battle Broccoli video wasn’t working when I tried it. I’ll have to try later. The lasagna was awesome. Ate way too much.

[B]Steve[/B]...thanks very much for the foam roller tips. You’d laugh…I tried using my wife’s rolling pin from the kitchen. Hurts like he11.

[B]Today - Linda[/B]
10-9-8-7-6-5-4-3-2-1 reps of
DL - scaled to 225 lbs
Bench Press - scaled to 155 lbs
Clean - scaled to 115

[B]Time[/B] - Unknown. My stop watch got goofed up somewhere along the line. Did take a while though. I have only one bar and I had to keep putting on/taking off plates and also lifting the barbell up onto my stand for the BP (extra credit work at 115 lbs). DL’s and BP’s went fine. Got pretty gassed from the cleans, which makes sense because they involved doing the most work for each set.

Enjoy all.

[B]Thruster Broccoli[/B]

Terry Dickman 08-13-2009 09:00 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;643385]Terry, "Linda" has got back ache tattooed on both arms and just above her cheeks! I am stiff as all get out today. Could be that by the latter sets my cleans were kind of coming to a near standing position and doing a hang clean.[/QUOTE]
Yeah Pat, I really wanted to do it...but did the 800m repeats instead. I did a few DLs with 285 and it felt OK but I could still feel some soreness. I was trying to be like Diane D and finish first :). We have a new over 50 guy at our box who runs marathons. I beat it him first round but not 2nd, 3rd or 4th...I was too damn tired from running a 3:12 first round. No worries on strength WODs...his strength is not there...not yet anyway. That's why he started Crossfit. Another one of my friends joined he is 53, DL'd 515 in college...played football...I'll kick his butt in running WODS..but not strength...he still opens beer bottles with his bare hand.

Welcome back Festes!
..uh I mean [B]Scott[/B] really just kidding...nice to see you posting...nice to hear from you, hang in there I am sure you will be back at. Skip can be your role model..I read he had a knee replacement, he looks like a ripped young stud. Just keep at it you will get there.

[B]Thursday 090813[/B]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Did 14 complete rounds +9 (PR)
Last time on 090218 did 13+5

Linda Kardos 08-13-2009 09:26 PM

Re: Over 50 Crossfitters Sign In
Was too busy to post yesterday. I see more new people ... welcome!

Would have loved to have done a scaled Linda but I have no bench and no room to throw plates around to change them quickly. I remember trying it once before on my own in a gym. It took forever!

Would have loved to have done the PLUs today but again no proper bar so I did this instead:

Yesterday (Aug.12)

[B][U]warmup - AMRAP IN 5 min[/U][/B]
-5 PU
-10 wall ball (6#)
-15 lunges (alt.legs)

after that did these in WU
2x samson stretch 30 sec
2x evil (ab) wheel - 10 reps

ME shoulder press - 45x5,55x3,65x1,70F
ME push press - 70x3, 75x1, 80x1, 85x1

[U][B]WOD - 5 rounds for time[/B][/U][LIST][*]10 x KB snatch 15# (alt. sides ea rd) [*]10 x KBS 35# [*]10 x burpees[/LIST]
Score: 13:09


1:30 min plank
Today (Aug 13)

Warmup - same + 1:30 min plank

Back Squat: 1-1-1-1-1-1-1

warmed up with 5x 85# then 105-115-115-115-120-120-120

* Haven't done heavy BSQ since May. I miss my kono knee wraps, lifting shoes, spotters and a coach's shouting. It made a 40# reduction, but I'll still have to work safely alone with what I've got for now. I think I hit parallel with each.

Linda Kardos 08-13-2009 09:38 PM

Re: Over 50 Crossfitters Sign In
Oh and Happy Birthday Rick and Charles.

Regarding foam rolling, yes it works. The more it hurts, the more it works! Seriously if you can feel the knots as you go over them then aim for them and slowly roll over them. Also you can just lean on them with your foam or a tennis ball (better for butt knots in the glutes).

If all else fails then find an A.R.T. specialist. It is money well spent. I got through hip flexor tendonitis, tight shoulders and tight feet, all at separate times with one. It usually took 2-3 sessions, that's it.

Stephen R. Lampl 08-13-2009 09:59 PM

Re: Over 50 Crossfitters Sign In
[I][B]Welcome back, Scott! [/B][/I] Glad you are getting back into it - - sounds like the knee is doing well. Great job on the knee-safe WOD - - even if it was interrupted...Awesome that you might be taking CF to your unit!


[/B]Sounds like you've got some serious competition coming your way.....It's hard keeping up with the young fire-breathers who are also part of CF Sonora (they are into doing CF Football WODs), but I'm slowly making progress toward mostly Rx'd main page stuff. Great job on the Pullup Ladder WOD PR!. Think that one's one the books for me tomorrow.....


[/B]Your wife's rolling pin? [I][B][SIZE=5][COLOR=Red]OUCH![/COLOR][/SIZE][/B][/I]Bet you don't have any adhesions or scar tissue where you used that baby......Nice job on "Linda." I hear you on the stop watch......I'd also say the extra credit is worth at least doubling the number of cleans you had to do....


[/B]Solid work yesterday and today. Not being able to have a set up of three differently weighted bars for "Linda" is the pits. We have enough bars in my globo (4), provided there's no one else there at the time I work out. I may try Saturday.....


[/B]Rest days often do not deserve enough credit. Take it easy and don't do like some others out there and do a nice little rest day have certainly earned the time to kick back!

[B]John W.,

[/B]Strong press work and great rowing. You sure are consistent with your times - - awesome!

[B]Diane D.,

[/B]Love the new avatar! You are too funny ('bout the breathing.....). I'm still hacking occasionally....Heaven forbid I's have undertaken a real suckfest today.....

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