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Charles Pyke 04-14-2009 07:56 AM

Re: Over 50 CrossFitters Sign In

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Brutal!! Scaled first round to 135 lbs. Remaining at 115 lbs.
Time 19:45.7 including time to switch plates. Wanted to lay down on the gym floor to pant and drool but didn't. I'd get too many bicep curl types coming up to me to ask me if I was alright. All I wanted was some oxygen and a chance to go to my happy place. Now, I just might crawl under my desk and go to sleep. I found the HPC's to be the most difficult.

Nice work Mark, Terry. :super:


Hope the job comes through for you. Background and pysch tests are just to make the human resources folks feel like they actually contribute something useful. I get to start looking for civilian work in about a year. Not looking forward to that at all.


Radio check.

John Burch 04-14-2009 04:36 PM

Re: Over 50 CrossFitters Sign In
deadlift 5 rounds of 12@ 155
hang power clean 4 rounds of 9 @ 110 1 round@ 120
pushjerk 5 rounds of 6 @ 110
time 23:13

my hats off to you Charlie thats some great work you put in

and once again week 8 of recon ron

John Scott Rezendes 04-14-2009 07:35 PM

Re: Over 50 CrossFitters Sign In
Hey guys,
I'm hanging out in Tallahassee this week for spring break. Had to bring the little ones to visit the grandparents and eat carbs like it was my job. Naturally, I am unable to do any PT and I cry myself to sleep at night thinking about charlie squatting in the bush getting stronger...

The closest thing to CF I've done is a quick bodyweight squat trying to beat the family dog to a piece of easter candy dropped by my 4 year old..

It's all good. I'm still lurking; watching ya'lls improvements and formulating my big come back.

PR's all around, I'm buying

Terry Dickman 04-14-2009 09:58 PM

Re: Over 50 CrossFitters Sign In
Nice Work Charlie and John! Scott...too funny...guess that's what you get for robbing the cradle. My youngest is 17, first Easter though we did not have all the kids home, they still like to hunt eggs but last year it was more like a tackle football game when they found out we put $20 in the golden egg.

Did the same WOD today at home I did back on March 23 when I pulled my calf, my time was 18:40 then.
For time:
21 Deadlifts 225lbs
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

My Time 16:22...
Missed the affiliate factor

Tomorrow we are doing DT...:yikes:

Bought a set of Rogue Rings and their pull-up bar, got a couple abmats all came today :)

Stephen R. Lampl 04-14-2009 11:36 PM

Re: Over 50 CrossFitters Sign In
[quote=Terry Dickman;565554]Nice Work Mark! Damn globo's..I don't think I could deal with that :) [/quote]

:yeahthat: For sure!

[quote=Terry Dickman;565554]Hey Steve, so what are you doing part time?[/quote]

Thanks for asking, Terry. Going to work for Sonora PD as an Admin Assistant. I just hope I pass background and the psych (never had one before - - too old). :evilsmile

[I][B]090414 TUESDAY

[/B][/I]Really hard to get motivated lately. Today was a "kick myself in the butt and push" day.
Warm Up: [/B]
[B]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2 - [/B]Added SPTs, Body Circles, Trunk Rotations, Air Squats 25 X 1.
2nd WU set, GHD sit-ups and back ext. to 25 reps.

[/I][I][B]Warm up sets:
DLs: 45# X 15, 95# X 12.
HPC: PVC X 15, 45# X 10, 95# X 5
PJs: PVC X 10, 45# X 10, 95# X 3[/B][/I]
[B]WOD: Main Page:
Five rounds for time of:
155# Dead Lift X 12 reps [COLOR=Navy](155#)[/COLOR]
155# Hang Power Cleans X 9 reps > [COLOR=Navy](95#)[/COLOR]
155# Push Jerks X 6 reps > [COLOR=Navy](95#)[/COLOR]
[/B][B]Note:[/B] Started to do this WOD; DLs felt strong at 155#, but right hamstring felt "funny" - like it wanted to cramp or spasm. Had to stop just seven reps in.....

[B]HPC work:
95# X 5, 100# X 5, 105# X 5, 110# X 1, F, F, F, F. WTH? [/B]Could not, for the life of me, get this back up.

[B]Pull-up practice: [/B]Mixed DH, Kipping, and a few rope pull-ups. Not counted. Did perhaps 25....

[B]WOD: [/B]Had to do [U]something[/U] useful today!
[B]Thrusters: For time:
45# X 100 reps. Rack the bar or hold in hang position only to rest.
Time: 7:43
[/B]First 20 reps unbroken, the rest in sets of 5. Did not have to drop/reset bar. Got me into the "suck zone"[/I][I] for sure.

Charles Pyke 04-15-2009 12:55 PM

Re: Over 50 CrossFitters Sign In
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled/sub’d 35lb dumbbell for 1 ½ pood KB

Time – 14:35.9

WU: 1000m easy row, 3xCF-like WU

All swings were unbroken. Felt that I could have managed a heavier weight, but 35lbs is the heaviest I have. Still, that is good news. I remember when I had to break 35lb BD swings into smaller sets.

All pull ups were band assisted. First, round used the light band for 12 unbroken reps. This is a marked improvement for me. On the second round, did 4 reps with the light band and then had to switch to the medium band. Rest of pull ups were unbroken. The med band has become too easy for me, but the light band does not quite assist enough. Will have to play around to make it work better.

Looking at buying some more equipment. A woman’s barbell for my wife, a kettlebell or two, a medicine ball. Also, looking at a GHD machine. Had settled on the Yukon GHD, but after reading about it on the forum, I have doubts about its quality and delivery time even though it is the cheapest by a long shot. The garage gym store has a model I’m considering. We’ll see.

Wished I had done the DL’s on DT like John and Mark did. 115lb was way too easy. Not so much on HPC’s and PJ’s. A bit sore today.

I’ve decided from reading everyone’ work out stuff that you are all certifiably insane. I’m the only sane one here (of course).


Had to laugh about your kids and the easter egg hunt. Just did the same with my two youngest sons ( 20 and 23 years old). Mom just couldn’t resist.

Stephen R. Lampl 04-15-2009 01:51 PM

Re: Over 50 CrossFitters Sign In
Charlie and John,

Both of you did a great job on the "DT" WOD. Gotta agree about the HPCs - - it seems like those are difficult to master, so I'll keep practicing.


Props on the great Helen WO! I'm envious that you're considering a GHD bench. They are such great pieces of equipment (if you have the room)....and $$$. Recent posts in various threads seem to give the nod to the Legend Fitness GHD. I guess they range in price from about $465 to $598 from various suppliers (Rogue Fitness, the Garage Gym, and others). Play it Again Sports has an "Apex" (made in China?) sit-up / back extension bench for about $85. That's probably what I'm gonna end up with for home use. It has no bottom set of foot rollers, but it is solidly built. The only bad thing is that if one gets really going on the thing, it can rock up, so you have to put a couple of 45# Dbs on the feet to hold it down....:pepper:


Have a great week in Tallahassee. We'll look for you when you get back!


Props on the great drop in time on the DL/Run WOD! Sounds like you were able to keep great focus, even tho you were on your own...
Congrats on the rings, pull-up bar, and Ab mats! Sounds like your home gym is really coming together.

Take care all!

John Burch 04-15-2009 06:31 PM

Re: Over 50 CrossFitters Sign In
run 400X3
44lb KB swings 21x3
12pullups X3
20 minutes ( I dont known the seconds)

it was a tuff WOD, realy brought me down a couple notches
but also a good feeling to work it to the finish

Charlie keep us posted on your GHD. I also would like to make a GHD my next piece of equipment.


and week 8 recon ron

Charles Pyke 04-15-2009 07:03 PM

Re: Over 50 CrossFitters Sign In

Will do. I considered making my own, but it would have to be made out of wood. I should really go learn how to weld at one of the community colleges.

Also, shopping kettlebells. I have been reading forum stuff and I have a list started for research. Has anyone found something they think is the greatest for a good price?



Terry Dickman 04-15-2009 09:34 PM

Re: Over 50 CrossFitters Sign In
1 Attachment(s)
Hey Charlie,
I have been shopping GHDs too. Our gym has two really nice Legends and an older Yukon. The Yukon would be OK for home use, its definitely the best priced, any ideas where to order a Yukon? The one we have seems to hold up fine, I have only used it once. I usually jump on the Legends when we are on the GHD. I might hold out for the new Sorinex from Rogue.

As far as Kettlebells I heard Play it Again Sports has them for a reasonable price. Not sure if you have one of these stores in your area.

I did DT tonight, your right.. it was brutal.
[B]WOD 4-15-09[/B]
Five rounds for time:
12 Deadlifts, 155 lbs.
9 Hang Power Cleans, 155 lbs.
6 Push Jerks, 155 lbs.

My time 20:08 RX'd

All DLs unbroken, could only get 5 HPCs in the first round, after that broke'em up in 3x3s. It sucks when you drop the bar during push jerks, cause you got do a clean from the floor to start up again.

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