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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Mark Ervi 12-27-2008 01:50 PM

Re: Over 50 Crossfitters Sign In
 
Still out of town with no gym access.

Today, warmed up with 2 rounds of 15 squats, and 1 set of 15 push-ups from knees.

Then did 91 Burpees.

Then at high school track did 4 rounds of run 400m and 50 squats for time.
My time: 17:32

Diane, I am definitely going to try the WOD you did today when I get back to the gym this week. Sounds like you had fun.

Danny McCabe 12-27-2008 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Hey you people are in great shape compared to the rest of our age group! Inspiring!:notworth:

I do have some questions after having subscribed to the Crossfit Journal. I came across an article in the May 2003 Journal with a simple type program of Presses, Squats and Deadlifts on M, W, F respectively. Some 400meter runs interspersed on M, W, F and also onTues and Thursday.

I also found an article titled the Beginner's Ladder where I would start of a "rung" with x pushups, x# squats and # pullups. One does as many sets in 10 minutes and then woud move up a "rung" with more of the same but lengthening to 20 minutes. It looks challenging! I think it was in the October 2008 issue.

Any thoughts or suggestions? Does either seem like a reasonable place to start for someone so out of shape? Thanks again folks. :thanx:

Terry Dickman 12-27-2008 07:17 PM

Re: Over 50 Crossfitters Sign In
 
This was a tough WOD today, so thankful there is an affiliate close by. I know I wouldn't put out this kind of effort by myself, plus the instruction is excellent. If you do the warm up fairly hard its like a workout in itself. Just glad I made it to the end. On my third round of box jumps I didn't quite make it high enough on one and went for a tumble. My time was 28:20

Warm up - 3 rounds of;
10 kettle bell swings
10 push ups
10 GHD sit-ups
10 overhead squats
100 single unders

WOD - 4 rounds for time;
400 meter run
15 dead lifts (175lbs)
30 box jumps

Was told we were doing the main WOD posted on Saturday (the one Diane did today). Anyone check out the wodclub.com or beyondthewhiteboard.com for tracking work outs? Happy New Year!

[IMG]http://home.comcast.net/~tdickman/12-27-08.jpg[/IMG]

Stephen R. Lampl 12-27-2008 11:22 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Danny McCabe;480115]Hey you people are in great shape compared to the rest of our age group! Inspiring!:notworth:

I do have some questions after having subscribed to the Crossfit Journal. I came across an article in the May 2003 Journal with a simple type program of Presses, Squats and Deadlifts on M, W, F respectively. Some 400meter runs interspersed on M, W, F and also onTues and Thursday.

I also found an article titled the Beginner's Ladder where I would start of a "rung" with x pushups, x# squats and # pullups. One does as many sets in 10 minutes and then woud move up a "rung" with more of the same but lengthening to 20 minutes. It looks challenging! I think it was in the October 2008 issue.

Any thoughts or suggestions? Does either seem like a reasonable place to start for someone so out of shape? Thanks again folks. :thanx:[/quote]

Danny, there are lots of ways to go about what I believe you are trying to accomplish. I am not the best one for information, but I can tell you what I did in the beginning. The "Recon Ron" pull-up program is a 30-step process used by primarily the Marines and military to assist recruits in attaining the goal of passing the 20-rep pull-up max for their AFT. Each of the Recon Ron steps is two-weeks long, so the whole thing goes for a little over a year. There is also a push-up program which will assist you in adding numbers to your reps. I'll try to attach the links or files here......If worse comes to worst and you don't receive it, let me know and I'll e-mail you the files.

Stephen R. Lampl 12-27-2008 11:23 PM

Re: Over 50 Crossfitters Sign In
 
Great job on your WOD today, Terry! Looks like it was a tough one too!

Stephen R. Lampl 12-27-2008 11:26 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;479975]Still out of town with no gym access.

Today, warmed up with 2 rounds of 15 squats, and 1 set of 15 push-ups from knees.

Then did 91 Burpees.

Then at high school track did 4 rounds of run 400m and 50 squats for time.
My time: 17:32

Diane, I am definitely going to try the WOD you did today when I get back to the gym this week. Sounds like you had fun.[/quote]

Mark,

Sounds like a pretty smokin' time for your WOD today. Don't know when my knee will get back to snuff so I can run, but I was never fast and doubt I could ever do better than about 2:00 per 400.......Rowing for me, Bro.....

Take care!

Mark Ervi 12-28-2008 11:22 AM

Re: Over 50 Crossfitters Sign In
 
Danny-
I am one that believes in the daily WOD posted on the main site being enough to move you toward terrific fitness. You just scale it to what you can handle. Start slow, light, easy, and push yourself as you progress. KEEP A LOG, as Stephen emphasized, because it is a tool to guide you the 2nd and 3rd and 4th time you do specific workouts. You will be able to tell if you need to stay at the same weights, lower weights, increase weights?
Anytime you can slip in a week or two of trying to Zone diet and you are on your way to glee.

I am still out of town. So today I did:
Warm up of 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then 92 burpees.
Then 5 rounds of 20x20lb. shoulder press w/1 min. rest between sets. Only able to do the first set unbroken.

Diane Dennis 12-28-2008 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Danny - I agree with Mark. I had the benefit of a top-notch trainer taking me through the early weeks and months, but knowing what I know now, if I was starting on my own, I would definitely go with the main page WOD and use scaling. There is a short thread on the message board under "Starting" that is entitled "Big Dawg, Pack and puppies" and explains how to properly use scaling- read Chantal's entry and then go to the CrossFit Brand X website and click on their Forum. Go to CrossFit WOD and scroll down to the appropriate WOD (they are dated and named). Usually the second posting under the WOD will have the scaling. And don't be afraid to start with Buttercups or Puppies if you have to! It will just make you feel better as you gradually move up to the Pack and the Big Dawgs. Mark is right about diet as well. I didn't Zone - I monitored caloric intake and for 6 solid months and ate 300 calories below my metabolic rate. I emphasized lean protein and vegetables and eliminated all of the "white" stuff - white flour pasta, white rice, white bread, white sugar, etc. Because I couldn't give up those carbs completely at first, I switched to brown rice, whole wheat pasta, etc. That process then helped me slowly cut out useless carbs all together. It seemed to me that as my fitness level increased, my desire to eat crap naturally decreased. Good luck and we're with you.

Terry - I'm jealous of your WOD yesterday. I love to run and jump so that would have been up my alley - what was the box jump height? I am working out on my own at the CLBBG tomorrow and may try it - although the CLBBG was closed today so I rested with the plan to do Michael tomorrow. Michael is one of the few Hero WODs that I can do as RX'd.

So for tomorrow - Terry's WOD from Saturday or Michael. Which will it be??

Terry Dickman 12-28-2008 07:50 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;480482]

Terry - I'm jealous of your WOD yesterday. I love to run and jump so that would have been up my alley - what was the box jump height? I am working out on my own at the CLBBG tomorrow and may try it - although the CLBBG was closed today so I rested with the plan to do Michael tomorrow. Michael is one of the few Hero WODs that I can do as RX'd.

So for tomorrow - Terry's WOD from Saturday or Michael. Which will it be??[/QUOTE]

Hi Diane,
The height was 20". I liked that WOD too but I enjoy weight lifting only ones even more. The RX for the DL's was body weight but I chose to go a little lighter, I felt I could definitely do it RX'd next time but I hadn't done DL's in years. Tomorrow we are doing the WOD you did yesterday. 20 minutes of: Thruster, 5 reps...Hang Powercleans, 7 reps...Sumo Deadlift High-pull, 10 reps. Not sure what weight we will be doing.

Diane Dennis 12-29-2008 06:59 AM

Re: Over 50 Crossfitters Sign In
 
Today:

Ran down the street to the CLBBG. Worked out on my own.

WU:
stretching
dumbell swings - 2x15
pushups - 2x10
OH squats with stick - 2x15

[B]Decided on Michael from yesterday[/B]:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:19

This was a poor time for me. I have done this sub-25 min in the past. Surprisingly, I had a really rough time with the back extensions. On round one I was stunned that I couldn't do 50 unbroken. I had to do 40-10, 30-10-10 and round three was 20-10-5-5-5-5!! I ran my fastest 800 during the third round to try to make up some time but to no avail. Obviously, since my third 800 was my fastest, I could have run the first two faster as well. I think it's becoming clear that I'm not mentally tough enough to perform at peak without a coach or partner. Darn.


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