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Stephen R. Lampl 10-30-2009 12:57 AM

Re: Over 50 Crossfitters Sign In
[quote=Diane Dennis;687845][B]Deb[/B] - Love the new avatar. You look fantastic.

Triple :yeahthat:

Stephen R. Lampl 10-30-2009 12:58 AM

Re: Over 50 Crossfitters Sign In

[/B]Back at it today; evaluation session only, no WOD. Just checking to see how the injuries handle CF exercises.

[/B][/I]Arm Crcles
Shoulder pass throughs
pull-ups X 4

[I][B]Evaluation Session:
[/B][/I][B]Squat Cleans: [/B](Approx. number of 30 reps total. Reps in sets of 2 or 3).
10 X 65#
15 X 75#
5 X 95#

[B]Kipping Pull-ups
[/B]1 X 5
1 X 10

[B]Shoulder Press (75#)
[/B]1 X 10

[B]Thrusters (75#)
[/B]1 X 10

1 X 4 ......Wrist did [B]not[/B] like these! Pretty painful.

[I]For the most part, right wrist and left knee fared O.K.,; just very mild discomfort with the wrist and almost none with the left knee. 95# squat cleans and SPs were a little painful; push-ups, much more so. Compression of the wrist seems to cause the most discomfort. Just getting to move some weight after a month off felt really good.

The next couple of weeks will be great for dialing in my skills and working back into things.

Diane Dennis 10-30-2009 11:59 AM

Re: Over 50 Crossfitters Sign In
Today - 10/30/09
Gym workout with Bill

Stretching: row 500m; 53 sit-ups (1 min); 21 jumping pull-ups;dumbbells swings

Push press - 14 X 45
DL - 3 X 135
Push press - 12 X 50
DL - 3 X 135
Push press - 10 X 55
DL - 3 X 135
Push press - 8 X 60
DL - 3 X 135
Push press - 6 X 65

Jumping pull-ups - 14
Dumbbell swings - 12

Run home

John Jaeckel 10-30-2009 01:04 PM

Re: Over 50 Crossfitters Sign In
You guys are awesome.

I turn 50 in 15 months (really, I'm in no hurry), and I will proudly join you then.

Until then, I've been CF'ing for a little over two months. Have lost 10 pounds overall. And I'm guessing I've put on 5 pounds of muscle. So that means 15 pounds of fat gone.

I'm doing 185 PR on my front squat, 135 on overhead press and 315 on DL.

Cindy, 13 and 5 pullups (box pullups, clean pushups throughout though!)

I feel great and I am the oldest guy at my gym, and it gives me a lot of pride when I can keep up with people half my age, or when I just get a little look of respect or appreciation from some of them.

Keep going guys!


Pat Quigley 10-30-2009 04:08 PM

Re: Over 50 Crossfitters Sign In
There's a light in the window for you John. Congradulations, you are about to make it.

Did the BS 5 X 5.

Usual warm up plus: 1X10X135, 1X10X225. Then 240,255,270,285, 305 for five reps each. The depth is not quite to parallel. These felt good. Before Crossfit, I used to do back squats once a week. I still experience them as the ultimate and most inclusive resistance exercise.

I did the splits using the following calculator(WFS):


Mark Ervi 10-30-2009 08:35 PM

Re: Over 50 Crossfitters Sign In
Today I warmed up with three rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups.

Did modified "Grace" w/100lb. full squat clean and jerks
My time: 19:21

Rested 10 minutes

Ran 1 mile in 8:31

Did 30 kettlebell swings w/35lb. kettlebell
and 5 kettlebell clean and jerks w/each arm

Linda Kardos 10-30-2009 09:44 PM

Re: Over 50 Crossfitters Sign In
Hi John, you don't have to wait to join in...

Nice to see you back at it Stephen, good work!
Day 29 [B]Ab Planks[/B] - 2:00x2, 1:30x6, 1:00x10
Next day made up with - 1:30x2, 1:00x3
Total: 29 minutes

[B]Warmup[/B] - same
[B]SN pull[/B] off 3" riser
[B]SN PP[/B]

Didn't do the WOD, working on ab planks.

John Scott Rezendes 10-31-2009 11:56 AM

Re: Over 50 Crossfitters Sign In

10-15-20 BW squats
5-5-5 Ring pullups
5-6-10 Dips
5-5-6 Ring pushups

1000m row (4:29.4)
50 x 30" Boxjumps
50 x #65 Push press
50 x #20 Slam ball
200 Single unders
Time: 18:02.3 Good one Diane! I had to scale down to #65 on the PP because there weren't enough small plates in the gym. It was either #65 or #95...I took the cowards way out after 5 @ #95.

Deb Weber 10-31-2009 01:03 PM

Re: Over 50 Crossfitters Sign In
Happy Halloween! Lousy weather for it here, rainy.
Thanks on the avatar!! Diane, John SR - sounds like a good one.
[B]John SR[/B] 30" box jumps??:yikes: I've yet to try 24", Im really slow at even 20", I don't know how people can do them so fast!

Warmup (row 250, 50 Double Unders, back ext, situps)

10 rounds for time of:
12 burpees
12 pull-ups
25:13 - Pullups, do they ever get easier?? :rolleyes: Another hole in my hand (Chalk has ruined me for gloves and I still seem to get tears even though I file my hands down.)

[B]10_31_09 (at home, limited time)[/B]
Warmup (burpees, pushups, situps, squats)

Run 400
HPCL 75# (didn't have the right weight increments to do 85# or I would've)
Walking Lunge (shouldve added weight to these or done more reps)
End w/ run 400.
Copied one of my coaches and made myself a scaled down version of her workout. (She's simply awesome, strong & superfast! does stuff I cant do in my dreams! She did this 21-15-9-6 ending w/a 400, using 85# in about 14 mins.)

Pat Quigley 10-31-2009 02:02 PM

Re: Over 50 Crossfitters Sign In
Glad I am in Phoenix this year for Holloween. Last year my grandson insisted he and I go to his preschool party as Tom The Train. Yes, I have a hard time saying no.

Did the main site WOD: 25 squats, 25 pushup, 25 pull ups, 25 sit ups, 50 of each and then 75 of each. Perhaps the Coach wanted us all to go to a party as PUKIE. finished in 14:13. This was one of those multiple gasser workouts. The ascending order of the workout was challenging.

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