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John Jaeckel 01-07-2010 10:20 PM

Re: Over 50 Crossfitters Sign In

Sorry to hear that. Injuries stink. Good luck and a quick recovery.

John Warkala 01-07-2010 10:46 PM

Re: Over 50 Crossfitters Sign In
AM- PT, 15 min xbike - 3.3 miles

PM- 30min xbike - 7.3 miles
ROM exercises

Jim Cordes 01-08-2010 11:02 AM

Re: Over 50 Crossfitters Sign In
Today's WOD: 8 Rounds for Time of 10 Burpees, 15 Lateral Box Jumps (20"), 20 Med Ball V-Twists (20#) in 18:32. I had a suspicion this would be long and hard, and I was right. No sign of anywhere to rest, except for maybe a moment on the top of the box.

The Claw (my Crossfit Pacific Coast nickname; might as well break it in here)

John Scott Rezendes 01-08-2010 03:24 PM

Re: Over 50 Crossfitters Sign In

Dang, man. That well and truly sucks. I've had PF issues for about 15 years. There's a guy named Kelly Starrett that writes and presents a lot about injury management and prevention...(wfs) [url][/url]

You can read through his blog and on the CF Journal for some insightful stuff on injuries. He recommends continuing training with injuries, albeit scaled or focused on manageable body parts. Best of luck.

CFWU+ 1000m C2
#95 Push press
#95 Hang Power Clean

32:49.3 The time really is irrelevant here. Mostly I was trying to keep form and not take too many breaks between reps. My hands were taking a beating until I remembered I had some chalk in my locker. Things got much better after I started using it, primarily on the HPC.

Deb Weber 01-08-2010 04:29 PM

Re: Over 50 Crossfitters Sign In


Complete as many rounds as possible in 20 minutes of:
15 sumo deadlift high pulls - 95# (65#)
10 push press - 95# (65#)
5 burpees
8 Rounds [I](carefully - & no back issues)[/I]

Mark Ervi 01-08-2010 06:46 PM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did 5 rounds of row 500m w/3 minutes rest between each row.
My times: 1:52, 1:55, 1:55, 1:58, 1:59

Pat Quigley 01-08-2010 07:01 PM

Re: Over 50 Crossfitters Sign In
completed the WOD that Jim C did a few days back: AMRAP in 20minutes for3 X 225 DL, 6 ring push ups, and 9 sit ups. Subbed 6 stationary dips and sit ups on GHD. Finished 16 rounds + 3 DL and 6 dips. good one. I'm almost injury free and this felt good.:kicking0:

John Burch 01-08-2010 07:26 PM

Re: Over 50 Crossfitters Sign In
Tim I hope your back at it soon


Hang snatch work @ 95# and 115#

WOD Jackie
1000m row
50 45# thrusters
30 pullups


Jeff Kilinski 01-09-2010 06:34 AM

Re: Over 50 Crossfitters Sign In
[B]Tim[/B], Sorry to hear that. While not a rupture, I had plantar faciitis pretty bad. Ended up doing some outpatient surgery (shockwave) that finally took care of it. Did run for 18 months trying to figure it out. Once I had the shockwave things were better in 6 weeks.

[B]Jim[/B], Too weird seeing "The Claw" on someone's signature. For the rest of the group, we have the same nickname but for different reasons.


WU 2x 250m row, 10 each pullups, pushups, back ext

Shoulder press 5-5-5 95, 115, 125(2)

Back Squat 5-5-5 185, 205, 225

Cashout, 20 Knees to Elbows

John Jaeckel 01-09-2010 08:31 AM

Re: Over 50 Crossfitters Sign In
01/08/10: REST



25 squats
20 pushups
10 pullups
20 situps


Back Squat


3 rounds for time
15 pullups (light band)
15 HSPU (36" box/to top of head)
10 GHD situps


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