Re: Over 50 Crossfitters Sign In
 

[B]Welcome, Larry.[/B]

09.08.10:

Rest

09.09.10:

WARMUP
Run 1/4 mile
DL 5x135
Stretch

STRENGTH
DL
5x225
5x265
5x305 (had more in me!)

WOD/CASHOUT
15 knees to elbows
1/4 mile run

Re: Over 50 Crossfitters Sign In
 

(SORRY FOR THE LONG POST)in advance!

I have only posted a few times here, (I am the only guy over 50 at our soon to be Affiliate)
I am certainly inspired by the strength and determination shown on this site!
My CFBD was 9/2/10 and I am certainly in the best shape of my life of almost 58 years!

I have been doing the WOD's 3 on 1 off and sometimes 5 on 2 off (filled in with my new passion for Mountain biking.

My greatest weekness so far has been overcoming my stiff lumbar back and lack of shoulder mobility (years of not doing full range of motion movements and never working out since HS!)

So far I have been able to get my weight down from 215-1/31/10 to 173 (now) give or take a couple of pounds.
My 1mile run time is just under 8 minutes, My best 10k time 56min and my average 5k is 36min.

(I have gradually been able to decrease the scaling) to where I am doing all Pull-ups un-assisted, HSPU's with only 1 abmat under my head, and today for the first time I did fran with 75lbs and did all thruster sets unbroken (still breaking up the pull-ups--8:26time

Having never lifted weights in my life, the complex lifts are hard for me to master without compromise to form but I am getting there! (finally can get under the bar in the snatch!!--My current PR for DL is 320 and I think I will beat that this month (my goal is 360 by the end of the year!)

Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? (I have no one in my box to compete with on equal footing (however i do keep up with a lot of younger folks) and that inspires me)

Chaplain-Tim--Battle Ground, WA

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John J - Awesome DLs!!

[quote=Tim Randall;840718](SORRY FOR THE LONG POST)in advance!
...
My greatest weekness so far has been overcoming my stiff lumbar back and lack of shoulder mobility (years of not doing full range of motion movements and never working out since HS!)

So far I have been able to get my weight down from 215-1/31/10 to 173 (now) give or take a couple of pounds.
My 1mile run time is just under 8 minutes, My best 10k time 56min and my average 5k is 36min.

(I have gradually been able to decrease the scaling) to where I am doing all Pull-ups un-assisted, HSPU's with only 1 abmat under my head, and today for the first time I did fran with 75lbs and did all thruster sets unbroken (still breaking up the pull-ups--8:26time

Having never lifted weights in my life, the complex lifts are hard for me to master without compromise to form but I am getting there! (finally can get under the bar in the snatch!!--My current PR for DL is 320 and I think I will beat that this month (my goal is 360 by the end of the year!)[/quote]

Welcome back Tim. That is SO awesome. I wanna be like you when I grow up!! ;)

[quote=Tim Randall;840718]Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? [/quote]

I don't know of any, but it would be awesome to do. BTW have you seen the Army CrossFit study @ the journal. It's in complete but their methodology to quantify the effects of CrossFit is SO COOL to a data geek like me!:cool:

[quote=Tim Randall;840718](I have no one in my box to compete with on equal footing [I][B]([/B][B]however i do keep up with a lot of younger folks) and that inspires me)[/B][/I]...[/quote]

I REALLY REALLY LIKE that!!

[B]WU:[/B]
dynamic Stretching:
High front & back kicks
Spidermans
Inch worms (1 push-up)
high knees
butt kickers
Side lunges
karaokes

400m run
3X10
squats
push-ups

[B]WOD:
[/B]
3 RFT:
10 95# Ground to over heads [I](Did power cleans & push presses.)[/I]
200m run in 50m increments

12:29
[I](Not a good time, But I felt good that pushing 95# overhead didn't seem that hard!:p)[/I]

Re: Over 50 Crossfitters Sign In
 

Thanks William! I feel totally blessed to be around so many great guys/gals in the CF community, always willing to help. :thanx:

I will have a look at the Army Data in the Journey! (I am kinda geeky myself when it comes to research), (drives my kids nuts) My son is an Computer brain and I know enough to be dangerous!! (I still remember the first TI calculator) and being offered either to take "keypunch 101 or metal shop" and I chose the later!!

I am a welder and built my own power rack, squat cage and as well do all the welding for our gym in exchange for working out/training. I have gotten a lot of people started in CF from my garage gym and then to the local Box for some real training.

We are doing a Health and Wellness open house with our local sheriff's department on the 18th and I hope to show a few "old" beat deputies that us ole guys can indeed get back in shape and have fun doing it!

Keep up the great work! looks like your growing up well!

Tim

Re: Over 50 Crossfitters Sign In
 

Thursday,

Strength

Wendler WU
Shoulder Press 3-3-3 , 95 lbs, 110 lbs, and 120 lbs

Conditioning

400 Run
6 Deadlifts
9 Hang Power Cleans
12 Thrusters

85 lbs, 10 mins 35 secs

Wednesday

Wendler WU

Bench Press Press 3-3-3+, 120 lbs, 140 lbs, and 155 (4x) lbs
Back Squat 3-3-3+, 165 lbs, 195 lbs, and 210 (4x) lbs

Welcome aboard Tim. To your question below. I use the website, Beyondthewhiteboard dot com to log and track my workouts. As part of their functionality, they aggregate everyone's posts, show a leaderboard and you can have it sort by age and sex. It's a great way to see where you stand among our peer group. Now you have to understand that its a little biased since only the regular crossfitters are using it so it's not a comparison against a "Typical 50 year old male" but I found it pretty interesting as a check.

You can also look at the Master's Division results from the Games this year. Only expect to be humbled, some real firebreathers there despite their AARP cards.


[QUOTE=Tim Randall;840718]
Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? (I have no one in my box to compete with on equal footing (however i do keep up with a lot of younger folks) and that inspires me)

Chaplain-Tim--Battle Ground, WA[/QUOTE]

Re: Over 50 Crossfitters Sign In
 

Thanks Jeff!:thanx:

Did the "HELTON" Hero WOD today scaled to "Pack"

It is so refreshing that the CF community continues to recognize our fallen warriors that Gave All so we can continue to enjoy this great country!


Pack
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpee

Time: 31:58 (struggled some after doing FRAN yesterday)
Obviously I have a ways to go===no problem! "JUST SAYING" lol

Tim

Re: Over 50 Crossfitters Sign In
 

Thanks everyone for the warm welcome. I'll take some credit for getting Marianne off on the right foot with CrossFit, but that's about all - she's a very determined lady!

On Thursday I did some light, dynamic effort stuff to try and keep the DOMS at bay after "Fran":
10x2 95# hang power clean (every 0:30)
10x5 30" box jump (every 1:00)
10x40m sprint (every 0:30).

I was still a little sore in the quads today, but not too bad:
Press (3,3,3+) - 100/115/130(6)
5x5 dead hang pull ups
5x10 ring dips
3x1000m row at about 95% (3:00 rest between rows)

Tim - Nice work on the Helton WOD! I've got to give that one a shot.

Re: Over 50 Crossfitters Sign In
 

Tim- Glad to have youon board! Great work on "Helton"! We're going to be doing that sometime next month!

Larry - Awesome on the pull ups & Ring dips! Could NEVER do more than 3 strict pull ups in my youth, doing that many is impressive!

Jeff- Great job on that WOD! Looks similar to the one we did yesterday!

[B]WU:[/B]

Pass throughs
Push downs

[B]WOD:[/B]

"ADAMBROWN”

Two RFT:
135 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
115 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
65 pound Clean, 24 reps!

50:02

[I]Never in my life would've expected benching to be the rest part of a workout!! ;)[/I]

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Gents!

You all have helped make this a great week!! Be blessed and please take a moment to reflect on the events of 9/11 when we were brutally attacked at the World Trade center by extremist that had no regard for innocent human life!===WE MUST NEVER FORGET

I am glad to have found this page and finally posting up some of my W/O's. At our Box we try to follow the main site (as most of the athletes are youngsters) and they are inspired to compete against the seasoned super athletes on the main site.

Since first being introduced to CF, It excited me to see the benifits of scaling and recognizing that we could WO right beside athletes with much greater strength and endurance and not be intimidated (as we were doing the same amount of work) for our level of conditioning and "age".

I am especially inspired by the Hero workouts and I start each one with a quick prayer for the families left behind as well as for safety of those brave men and women that are standing in harms way around the world and as well for our Public servants that protect us day and nights in our towns and cities.

This morning I must say my "head" was playing real games with me as I was pretty trashed from the WOD's for Wed/Thurs.---Our Box is located in a remote residential area that is on a hill and this makes the runs much more challenging (more head games)---I am reminded of how easy I have it compared to our soldiers and today especially, I was inspired to press on when thinking of those 343 firefighters that were going up the stairs of the twin towers while so many where going down! so I press on!!--When running I alway wear my headphones and have fast paced contemporary worship music playing and just go for it!!!

Have a great weekend friends and be Blessed,

Chaplain Tim--:)

Re: Over 50 Crossfitters Sign In
 

[B]Welcome Tim![/B]

09.10.10:

1/4 mile run
120 stairs up to dam
Stretch
2.2 mile run/walk
120 stairs down

09.11.10:

[B]May the incredible heroism of the first responders and the thousands of other innocent lives never be forgotten.[/B]

WARMUP
2 minutes ME on Nordic Track-like Hamster Wheel Thingy
20 pushups
10 assisted pullups
30 flutter kicks (4 ct.)
15 rollovers w/ dowel stick

STRENGTH
BP
5x165
5x195
5x225 (easily had 1-2 more)
Pullups
5xBW
3xBW
3xBW ([B]F-4[/B])

CASHOUT
Seated Rows
15x110