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Charles Pyke 03-30-2009 02:08 PM

Re: Over 50 CrossFitters Sign In

I'd have to agree that us "seasoned" types sometime need extra time for recovery. I find the demands of the 3 on, 1 off CF schedule can out strip my body's ability to recover. On the other hand, and I noticed this while recently working on my SS routine, I do, very slowly find that my recovery time improves. On the other, other hand, yesterday's WOD kicked my posterior pretty bad. Not really sore, but definitely fatigued. I'll grind through today's WOD later on this afternoon and then see what tomorrow brings. Metcons back to back are just brutal. Trouble is, my mind remembers a younger man's body (you know that bullet proof superman of my youth). Now, if I could get the body to remember the same thing.

Thirty years in the Army! Looks like you stayed at the operational level for the entire time! Outstanding and Sierra Hotel. My dad was Army for 15 yrs (including sometime as a paratrooper), my little brother Navy for 6 yrs (sonar tech and SP), and my oldest son was a Marine for 4 years (small arms armorist). I just passed my 19th year in the AF and can’t wait to retire. If I stayed for another 10, they’d have to lock me up in the loony bin.



Mark Ervi 03-30-2009 02:53 PM

Re: Over 50 CrossFitters Sign In
Rest Day for me.

I salute all of you soldiers and your kinfolk. My dad was 20 years ARMY and awarded Bronze Star (Korea) and Distinguished Flying Cross (VietNam). He carried a man off a hill in Korea under fire. Saved the man's life. I met the guy, and he tells you straight up my dad saved his life. Very moving to hear that from someone in person. Think he got the DFC going in with a Huey to lift some guys out of a bad situation under fire. He is 76 and going strong.

I am a humble civilian who usually goes 3 workout days to 1 rest day, but I listen to my body and take 2 days every now and then when the body says, "STOP-REST-RECOVER".

Glad to see all you OVER 50's contributing here.

Terry Dickman 03-30-2009 03:55 PM

Re: Over 50 CrossFitters Sign In
[QUOTE=Charles Pyke;554021]Hello all,

My name is Charlie. Just found this thread earlier today. I am 51 and have been doing CF off and on (mostly off lately) for just over a year. Started Nov 07. After I got in better shape, I started learning Krav Maga. Unfortunately the KM training schedule really cut into my time and energy available for CF and I slacked off a good bit. Fortunately, KM has its own conditioning component to it. Also, I had a couple of lovely episodes with a ruptured cervical disc (not recommended BTW). I stopped the KM last Nov and kind of idled for a while and just putzed around with a little CF. Then in late Jan of this year, I began a Starting Strength regimen. Along with that I started putting together my own garage gym. And just last week I started doing CF WODs again with a little upper body SS on the side still (my weak point). I have been trying to do the WODs as RX’d as much as possible and scaling were necessary. Good to see other over 50 folks enjoying CF. I’ll keep posting!

I did today’s CF WOD.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

First time for this WOD. OMG! Scaled 20 lb ball to 10lb. Had to run out to the sporting goods store to get one, because I have not had the money to buy a proper wall ball yet. Also had to assemble my free standing basketball hoop from storage.

For scoring, I divided the wall ball reps in half. Rounded up on the last round because I think I earned it.

1 - 14 (28)/20/20/12/17 = 83 (97)
2 - 10 (20)/15/15/12/16 = 68 (78)
3 - 9 (17)/15/17/13/16 = 70 (78)
Total 221 (253 w/o dividing 10lb WB shots by half)

My wife helped with the timing and recording. She wants me to scale FGB down for her to try in the near future.

We are seriously considering going to the end of May cert at Ft Leavenworth.[/QUOTE]

Hey Charlie, Welcome,
Awesome time for your first FGB. Exact same score as my first FGB :) back in Jan., we are doing it again tonight. I will let you know how it goes.


Terry Dickman 03-30-2009 04:09 PM

Re: Over 50 CrossFitters Sign In
[QUOTE=Charles Pyke;554690]John,

I'd have to agree that us "seasoned" types sometime need extra time for recovery. I find the demands of the 3 on, 1 off CF schedule can out strip my body's ability to recover. On the other hand, and I noticed this while recently working on my SS routine, I do, very slowly find that my recovery time improves. On the other, other hand, yesterday's WOD kicked my posterior pretty bad.

I started out with 1 on 1 off (M-W-F) except Sat, mainly because our affiliate is only open these days. It worked out well because my body couldn't take any more. Saturdays were tough because of only 12 hours rest between WODs, but it was open work out day so I would usually pick a WOD a little less intense. After 2 months I added Tuesday at home, so I now take Thursday and Sundays as my rest days. This has worked great for me so far.

Charles Pyke 03-30-2009 08:27 PM

Re: Over 50 CrossFitters Sign In

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

WU: 5 min easy rowing

Accidentally scaled run to 315m due to buffoonery with the GPS. Was trying to measure a 400m run on the road in front of my house, but screwed it up. Didn’t realize my mistake until the first run when I ran “400m” way too fast. Remeasured the run after the WOD.


Round - Push Ups
1 - 2 no assist
2 - 7 light Iron Woody band
3 - 11 med Iron Woody band (IWB)
4 - 10 med IWB
5 - 8 med IWB
6 - 8 med IWB
7 - 8 med IWB

I have been coaching my wife with a Starting Strength routine. She completed her 5th work out today. Her coordination and technique have noticeably improved already. She is getting stronger but is not quite convinced because it’s hard work. Her bar speed is good and I am being very conservative about the weight increases.

Terry Dickman 03-30-2009 09:21 PM

Re: Over 50 CrossFitters Sign In
Nice work Charlie. So next time I bet you will probably do 400m and do it faster than you did 315m :) So does a GPS measure accurately down to the the meter? I never thought about using one for that.

[B]WOD 3-30-09[/B]
Modified FGB (no rower)
Three rounds of:
Wall Ball Shots 20/16
Sumo Deadlift High-pulls 75 lbs
Box Jumps
Push Press 75 lbs

*Work for one minute at each station. Rotate immediately from one station to the next with no rest. After a minute of work has been completed at each station there will be a 1 minute rest before repeating. Keep track of reps for your score. Your total score will be the sum of your reps for each of the three rounds.*

My reps: 123, 79, 84 = 286
first round I was able to hit 45 wall ball shots, after that I ran out of gas. Double unders kill me every time. Could only manage 15 in one minute.

Overall I was happy cosidering last time I scored 221 using 65lbs for SDHP and Push press.

Stephen R. Lampl 03-30-2009 11:10 PM

Re: Over 50 CrossFitters Sign In

Nice work on "Nicole" today! Awesome you wife is getting on-board and doing well with CF!


Props on the great increase for your FGB. Simply awesome in such a short time!

Charles Pyke 03-31-2009 08:54 AM

Re: Over 50 CrossFitters Sign In
I figure my GPS is close enough. Even though the published accuracy would lead one to believe that there would be an error in the neighborhood of 15 to 25 feet or so, I have found by experience that the error is often less than one foot especially when you have an unobstructed view of the sky. My GPS is an aviation hand held. I can switch it to land navigation mode and also change the measuring units to meters. Just have to walk it off and check the distance travelled. Then I cross check each end point for distance to the other end point. This gives me a three way check on the distance. Close enough for cross fit. If I start getting down to world record speeds…


Taking a down day today. There was a “bug” going through the squadron and I thought I had escaped getting it. Feeling pretty much like crap. I have a few things I need to get done and then I’m going home.


Mark Ervi 03-31-2009 10:34 AM

Re: Over 50 CrossFitters Sign In
Today did 21x35lb. dumbell snatch w/right arm, then left arm, then 21 pull-ups, then run 400m.
Then 15x35lb. dumbell snatch right & left, 15 pull-ups, run 400m.
Then 9x35lb. dumbell snatch right & left, 9 pull-ups, run 400m.
My time: 26:22
all running on treadmill at 0% incline.

Got the WOD from Crossfit Jenks. It was their Monday WOD.

John Scott Rezendes 03-31-2009 10:51 AM

Re: Over 50 CrossFitters Sign In
You guys are killin me.

Charlie, I was the luckiest 180A on the face of the planet. Only one (short) deployment at the BN/Group level and the rest of my career at company and below...virtually unheard of. My only regret is that I don't have another 30 years to give em.

Anyway, in spite of feeling like a bad case of a&@, I managed to do 150 wall ball shots in 12:31. Imagine my amazement today when I walk into the gym and there's a brand new rack of med balls...and a 20 pounder with my name on it. I was feeling sorry for myself all morning assuming I'd have to do the WOD with a 7 kilo ball....

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