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Mark Ervi 11-14-2008 08:44 AM

Over 50 Crossfitters Sign In
 
I have been Crossfitting for 13 months. I am 53 years old, and I am interested in the experiences and performance of other over 50 athletes involved with Crossfit. I try to do the main WOD daily, but often make a variety of substitutions. I am currently participating in a 100 Burpee challenge with some other folks from Crossfit Jenks in Oklahoma. Today we are doing 48 burpees. I am hopeful that other over 50's will post their daily workouts here so we can compare and encourage. I have not worked out today. Here are my workouts for the past few days:
11/10/08
Did CFWUx3 w/ 44 burpees (15, 15, 14)
Ran 400m
Rowed for 2 minutes

Did 30 C&J w/80lbs. in 13:47

11/11/08
Warmed up w/ 3x15 squats, sit-ups, push-ups, burpees
Ran 2 miles on the road in 18:37

11/12/08
Did CFWUx3 w/46 burpees (16, 15, 15)

Did Squat Cleans
3@65
3@85
3@95
3@105
3@115
3@115
3@115

Did Shoulder Press
3x95lbs. (5 sets)
Ran 400m
Rowed for 2 minutes

11/13/08
Warmed up w/15 squats, sit-ups, girl push-ups
Did 16 Burpees
Did another 15 squats, sit-ups, and regular push-ups
Did 16 Burpees and then set of 15 Burpees
Total Burpees = 47
This was a REST DAY, but I had to get in my burpees.

Mark Ervi 11-14-2008 08:46 AM

Re: Over 50 Crossfitters Sign In
 
Just celebrating being on the board.

Stephen Smith 11-14-2008 10:12 AM

Re: Over 50 Crossfitters Sign In
 
You have a few years on me, (and a few months of crossfitting!), but welcome to the logs anyway! Be careful with that burpee challenge though, man! That can hurt you...

Stephen R. Lampl 11-14-2008 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

Welcome!! I am also over 50 (58 in two + weeks), am in my 10th week of CF, and am having a blast!

Great job on your burpee challenge and WO! Looking forward to reading your posts here!

Mark Ervi 11-14-2008 09:29 PM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Warmed up w/3x10 squats, 3x15 sit-ups, assisted pull-ups and dips, and 48 burpees (16, 16, 16)

Did
100 squats
5 pull-ups
5 dips
75 squats
10 pull-ups
10 dips
50 squats
15 pull-ups
15 assisted dips
25 squats
20 pull-ups
20 assisted dips
My time: 30:15

Stephen R. Lampl 11-15-2008 12:02 AM

Re: Over 50 Crossfitters Sign In
 
Friday, 11/14/08:

Warm up: Stationary Cycling.
20:00 / L3 (4 min) / L5 (16 min) / 5.7 miles / 100 RPM / HR max 117
Stretching - especially targeting the hamstrings. Approx. 15 min.
Jump Rope:
Singles:
2:00. Tripped a few times, but getting much more fluid.
Double-under practice: 1:00. Each attempt stopped the rope. Oh well.....
"Strength jumping?" - 25 X 8 (2 pound rope). 30 sec rests between sets.

WOD: "Fran"
21-15-9 Reps for Time
95# Thrusters
Pull-ups

Scaled to "Fran Lite"
21-15-9 Reps for Time
45# Thrusters
Jumping Pull-ups
Time = 5:01
This is my first time doing Fran. Figured, if I could try a BW version of it, I should attempt the real thing, although scaled. I should probably have used 65# instead of 45#. The suck factor was definitely there (hard work!), but I think I should have pushed a bit harder and worked with the additional weight.

Med Ball Cleans:
20# X 10 X 3
Great for form (boy, do I need the work!). I was hitting about 33%.........YUK.

Pull-ups: 3 + 2 (uh) + 1
Weighted Chins: 15# 1 + 1 + 1 + 1 + 1 (all uh grip).
Un-weighted: 2 + 2 + 2 + 1 + 1 (all uh grip).
Total: 19.

Hamstring Rehab:
PVC Good Mornings: 25 X 3.
Last rep of third set, felt something pull in R/hamstring (one I suffered L2 tear with in 2000). Felt a bit different than L/leg - - possibly an old adhesion which broke loose. Rehabbing both hams now......:yikes:

Mark Ervi 11-15-2008 06:47 PM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Out of town w/no Oly weights.
Warmed up w/2 rounds of 15 squats, sit-ups, push-ups.
Did 50 burpees in 5:45 (only needed to 49 for Burpee Challenge today, but wanted to get a 50 Burpee time.)
Did 10 sets of 10 reps shoulder press w/20lb. dumbells

On high school track ran 6 rounds of 400m. Rested 2 mins. between each 400.
My times: 2:09, 1:55, 1:53, 1:54, 2:07, 1:55.

Did 2 sets of 10 pull-ups.

Stephen, sorry to hear you may be injured. You were wise to start Fran w/light weights. I have been crossfitting over a year, and I am still only using 70lbs., and best time is over 9 mins.

Stephen R. Lampl 11-16-2008 12:39 AM

Re: Over 50 Crossfitters Sign In
 
Mark,

Nice work, especially for being away from your normal WO place. Definitely can put a crimp in one's WOs!

Great run times and burpee work. Burpees suck, and yet you screamed thru 50 of them! Whoa, Dude! Simply inspirational!

Thanks about the hamstring. I luckily am not too badly off. I believe that I suffered a release of some adhesions from the injury in 2000. Pain is minimal and response to exercise/rehab is excellent.

Stephen R. Lampl 11-16-2008 12:40 AM

Re: Over 50 Crossfitters Sign In
 
Saturday, 11/15/08:

HAMSTRING REHAB DAY # 6.

Warm-up:
Stationary Cycling.
10:00 / L3 /100 RPM / 2.6 mi / HR = 100.

Note: Got my second half flu shot yesterday. Feeling it today - - definitely a bit off and outta energy. Took it easy today.

Rowing Rudiments/Training.
Approx. 15 min. Worked on stroke form and power; maximizing output and number of strokes per min. Tried different damper settings at different stroke rates. Adjusted my positioning and travel along the rail - - was allowing seat to hit my heels on each return.

WOD: Row 5K at Mod/Hard intensity. Damper @ 7.5.
Time = 22:21.
Average times per 500m, 2:10 to 2:15 (was 2:25 - 2:30 before stroke adjustments). Tried sprinting last 500m at less than 2:00 per 500 rate. Could only get 250m, but held rate of 1:56 - 1:58!

GTG Pull-ups (Both grips)
2 + 2 + 1 + 1 + 2 (side grip) + 2 + 1 + 2 = 13.
Really tired today!

Hamstring Rehab (per Coach Rip's Program)
BS 45# X 25 X 3.

Lat Press Downs
(Straight arms, start at shoulder height, press down to legs without bending arms).
WU 35# X 15
50# X 5
57.5 X 5
65 X 5
72.5 X 2 (F3)

Mark Ervi 11-16-2008 09:07 AM

Re: Over 50 Crossfitters Sign In
 
Stephen, great rowing work. My gym has a C2 rower, but the computer/monitor/whatever is usually broken, and I have never figured out where the damper setting is despite having researched that. So when I row, it is usually just 2 minutes of rowing, 4 minutes of rowing, and I have no idea if I am going far or fast. I just figure pushing hard for 2 minutes puts me in the neighborhood of a 500m row.

Glad your injury is coming along well. I have had few injuries doing Crossfit. Everything has usually healed well. I have some chronic problems with the achilles band from the bottom of my calf to the top of my heel. Usually flares up when I do much road running or much distance. So, I never go more than a 5k, and usually stick to much less. Treadmill running is definitely easier on it, and sometimes I get on the bike like you.

Mark Ervi 11-16-2008 05:10 PM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Warmed up 3xCFWU (2 rounds w/15assisted dips and 1 round w/10 unassisted dips) and did 50 burpees (17,17,16).

Did Back squats 5-5-5-5-5
135-155-155-135-135

Did Shoulder Press
5@45
5@95
3@105 (failed at 4th)
5@95
5@85
5@95

Did OHS
15x45lbs.

Did Thrusters
10x45lbs.

Did pull-ups with added weight
5 w/25lbs.
3 w/25lbs.
And then 5 pull-ups

Ran 800 meters on treadmill at 0% incline

Stephen R. Lampl 11-16-2008 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Mark Ervi (Post 447760)
......... I have had few injuries doing Crossfit. Everything has usually healed well. I have some chronic problems with the achilles band from the bottom of my calf to the top of my heel. Usually flares up when I do much road running or much distance. So, I never go more than a 5k, and usually stick to much less. Treadmill running is definitely easier on it, and sometimes I get on the bike like you.

Mark,

Thanks for your kind words! I tore an Achilles 28 years ago playing street football. Since that time, I have been a "stretching fool" with regard to my legs (especially from the knees down) and have not suffered so much as more than minor discomfort, thank goodness. I guess that if we work as hard as most cross fitters do, we are likely to sustain some type of injury as we go along. I'd like to remain injury free, but the tradeoff so far has been a no brainer.

Stephen R. Lampl 11-16-2008 06:30 PM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Mark Ervi (Post 447997)
53/m/190
Warmed up 3xCFWU (2 rounds w/15assisted dips and 1 round w/10 unassisted dips) and did 50 burpees (17,17,16).

Did Back squats 5-5-5-5-5
135-155-155-135-135

Did Shoulder Press
5@45
5@95
3@105 (failed at 4th)
5@95
5@85
5@95

Did OHS
15x45lbs.

Did Thrusters
10x45lbs.

Did pull-ups with added weight
5 w/25lbs.
3 w/25lbs.
And then 5 pull-ups

Ran 800 meters on treadmill at 0% incline

Nice work, Mark! Rockin' it, especially with the pull-up work!

Mark Ervi 11-16-2008 09:20 PM

Re: Over 50 Crossfitters Sign In
 
When I started Crossfitting in Oct. 07 I could not do 1 pull-up. It has taken a full year, but in the last month or so I have done 10 in a row a few times. My kipping is weak, but I keep trying. I have done a lot of WOD's that included a lot of pull-ups where I have stood under the bar and done 1 dead hang after another, taking a few breaths between each, just misery. But I am happy I kept trying. I have learned never to get discouraged, but to just keep plugging away and over the weeks improvement does come in small increments. Over a year I can look back and see much improvement.

Stephen R. Lampl 11-16-2008 10:47 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

That is absolutely inspiring about your pull-ups! I don't have a kip yet. I know it's only been 10 weeks, but I keep trying and look like a hooked fish flopping on a line for all it's worth :rofl:. It'll probably come someday when I don't expect it.

I couldn't do 1 pull-up (of any kind) 10 weeks ago. I was at 220 lbs. I got my first DHPU just a few weeks ago. The last time I could do 1 pull-up was 28 years ago at about 175 pounds in the LEO academy! I can do 3 in a row now if I'm not too tired. CF is simply amazing stuff! The only thing discouraging me right now is my propensity for these injuries.

Mark Ervi 11-17-2008 05:35 AM

Re: Over 50 Crossfitters Sign In
 
Always remember your REST DAYS! That's today for me. I have been 3 on and 4th day off for the whole time that I have been Crossfitting (with only a few exceptions), and that has been key to staying uninjured I think.

Stephen R. Lampl 11-17-2008 07:17 PM

Re: Over 50 Crossfitters Sign In
 
Monday, 11/17/08:

HAMMY REHAB DAY #7.
Had an early WO day so I could take my honey to her follow-up DR. appt. for her broken shoulder. Not used to working out so dog gone early..........Blech!!!!!

Warm-up:
Stationary Cycling.
10:00 / L3 / 100 RPM / 2.6 mi / HR to 104.
CFWU X 3. Added in 25# Db swings. Pull-ups were 3, 2, 2.
Easy 1 Km Row. (Not timed). Pace about 2:35 - 2:45 per 500m.

WOD: "Helen"
3 rounds for time of:
400m run
21 of 55#/1.5 Pood Db/Kb Swings
12 pull-ups.

Done as "Rowing Helen"
3 rounds for time of:
500m Row
21 of 35# Db swings
(Initially tried 55#, but could feel more pull in messed-up hamstrings than I thought was safe...)
12 Jumping Pull-ups
Time: 16:46.
Included going up/down stairs from rower to pull-up station and having to wait once (est 1 min or so) for pull-up bar in use at the time.
Row splits: (Really happy with these!)
1:58
2:05
2:11

Note:
This was first "Helen" for me. The third round had me seeing "green spots" in front of my eyes and hoping I didn't fall down the stairs before I could walk down to the other equipment!! Helen is a bad girl!!!! (But I love her!!).

Other Stuff:
Jump Rope/Double Under Practice.
Approx. 15:00. Got 4 DUs!! Woo-hoo! (Not consecutive....), but I didn't trip myself and fall on my "hee-haw" either!! :rofl::D

GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! They're atarting to come in threes! Yay!

Hamstring Rehab/Squat Therapy: Used Dynamax ball for depth and worked really hard to keep weight over my heels, maintain lumbar curve, and keep tight core/activated glutes.
10 X 10. Attempted to lift toes off ground on each rep. Even fell back onto DMax ball a couple of times, so this must be working!!! Felt good and strong!

Mark Ervi 11-18-2008 07:11 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 back extensions, 4 sets of 13 Burpees (52 Burpees total), run 400m, 2 sets of 15 assisted dips, and 10 dips.

Did “Helen” modified with 45lb. dumbbell swings. Ran on treadmill at 0% incline, 7.5 setting.
3 rounds run 400m, 21 swings (all swings unbroken), 12 pull-ups
My time: 16:20 (PR at this modified weight)

Stephen, that is a lot of work you did Monday. Great job on the rowing Helen. I have to do some trekking back and forth between the treadmill and pull-up bar at my gym too. Hurts my time, but it might be saving my life.

Stephen R. Lampl 11-18-2008 11:43 AM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Mark Ervi (Post 449240)
53/m/190
Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 back extensions, 4 sets of 13 Burpees (52 Burpees total), run 400m, 2 sets of 15 assisted dips, and 10 dips.

Did “Helen” modified with 45lb. dumbbell swings. Ran on treadmill at 0% incline, 7.5 setting.
3 rounds run 400m, 21 swings (all swings unbroken), 12 pull-ups
My time: 16:20 (PR at this modified weight)

Stephen, that is a lot of work you did Monday. Great job on the rowing Helen. I have to do some trekking back and forth between the treadmill and pull-up bar at my gym too. Hurts my time, but it might be saving my life.

Mark,

Talk about a lot of work!!! Wow! That's an inspirational WU you did before doing Helen! You could make a WOD just out of your WU! Congrats on the PR too!! I know the moving back and forth from/to our respective WOD "stations" is a pain, but I welcomed/needed the breather too! Staggered like an old gunslinger who took a few too many rounds in the belly.......

Have a great day!

Stephen R. Lampl 11-18-2008 11:29 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday, 11/18/08:

Note: Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! Woo Hoo!!!

HAMSTRING REHAB DAY #8.

Warm-up:
Stationary Cycling
10:00 / L3 / 100 RPM / 2.7 mi / HR 100.
Shoulder Pass Thrus - overhead and side to side
Planks: 1 @ 3:08
(on elbows).
I understand I may have been doing these incorrectly. I've been using push-ups position, but understand the norm is to place one's forearms on the ground and lean on the elbows.

WOD: Push Jerk 1,1,1,1,1,1,1.
R/Shoulder was not happy with me today -- any OH movement was a bit painful, so substituted my WO.

WOD: "Cindy"
AMRAP in 20:00.
5 Pull-ups
10 Push-ups
(unbroken first 7 rounds)
15 Squats (unbroken first 4 rounds)
Got 14 rounds + 5 pull-ups and 9 push-ups.
Pull-ups were mixed - approx. 1/3 regular and 2/3 jumping, with both OH and UH grips. Got 5 regulars in a row twice!! (not dead hang, but close to full depth).

Last Cindy was fully scaled: 10/17/2008
3 jumping pull-ups
4 push-ups
7 squats.
Got 21 rounds + 7 pull-ups (20:00).

Note: Felt really tired after the WOD and though I started to work on squat form (barefoot), I did not feel comfortable. Decided to be happy and call it a day!

Mark Ervi 11-19-2008 07:08 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Did CFWUx3 w/53 Burpees (14,13,13,13)

Did Push Jerk 1-1-1-1-1-1-1
95-115-125-130-135 (new PR)- 140(f)-130-130(f)-130

Did Deadlifts
10x135
10x185
5x225
1x275
1x305(f)
5x225

Mark Ervi 11-19-2008 07:13 AM

Re: Over 50 Crossfitters Sign In
 
Stephen, great job on the weight loss these past 11 weeks. I lost 20lbs. in my first couple of months of Crossfit, but have now stayed at 190 for the past 10 months. It would be great to lose 10 more, but I am not unhappy. I started at 230lbs. in January 2007, and had lost down to 210lbs. by Oct. 2007 when I started Crossfit.

Stephen R. Lampl 11-19-2008 10:34 PM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Mark Ervi (Post 450320)
53/m/190
Did CFWUx3 w/53 Burpees (14,13,13,13)

Did Push Jerk 1-1-1-1-1-1-1
95-115-125-130-135 (new PR)- 140(f)-130-130(f)-130

Did Deadlifts
10x135
10x185
5x225
1x275
1x305(f)
5x225

Mark,

Great work on the PJs - - awesome lift with that 135 PR!

Nice strong DL work too!

Mark Ervi 11-20-2008 06:34 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
CFWUx3 w/assisted pull-ups and 54 Burpees (14,14,13,13) and a slow 400m run on treadmill

Did “Nicole” on treadmill at 0% incline at 7.5 setting
Made 5 full rounds of run 400m and max rep pull-ups (10, 6, 7, 6, 7 = 36) and partial 6th round run of 200m when 20 minutes expired.
This was a PR, improved pull-ups by 3.

Diane Dennis 11-20-2008 10:34 AM

Re: Over 50 Crossfitters Sign In
 
Just one month over 50!

I don't do the Main Page WOD but I look at it and read the comments most days (can learn a lot). Instead I do programming designed by my trainer.

Tuesday, 11/18

run 1/2 mile to gym

5 rounds:
12 x 65# squat clean and press
10 x 24" box jump
20 burpees

various ab work

run 1/2 mile to work

Wednesday - rest

Today

run 1/2 mile to gym

4 rounds:
12 x 55# thrusters
12 split bench jumps
10 lunge jumps - each leg

4 rounds:
10 x 85# back squat
10 assisted pullups

20 minutes of boxing

run 1/2 mile to work

Mark Ervi 11-20-2008 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Diane-
Great to see you post here. I hate to admit it, but I do not know what split bench jumps or lunge jumps are. Quick search on the web came up with a bunch of information about the interiors of trucks. I know with all that jumping you must be fortunate to maintain good flexibility. The jumping tends to really tighten up my leg muscles, setting me up for a pull/tear. I don't do much jumping rope as a result.
I am also curious about 20 mins. of boxing. Is that work on heavy bag and speed bag, or are you in a ring slugging it out with someone?
Your trainer is devising some great workouts.

Diane Dennis 11-20-2008 04:18 PM

Re: Over 50 Crossfitters Sign In
 
Mark -

Split bench jumps - find any bench in the gym and straddle it; quickly squat until you touch the bench then jump up onto the bench; jump down so that you are straddling and repeat!

Lunge jumps - step forward into the lunge position; jump straight up land back in the same lunge position - Or...step into the lunge position; jump straight up and land with opposite leg in front - harder but better workout.

All of the jumping has really helped me with my lifting. I have no lifting background so the jumping has helped me develop explosion from the hips and glutes.

As far as boxing, my trainer has a boxing background and he puts on padded thingies and I hit him! So far, he has sustained no injuries.

Stephen R. Lampl 11-20-2008 09:08 PM

Re: Over 50 Crossfitters Sign In
 
Thurday, 11/20/08:

HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
#2. Elliptical Trainer: 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
CFWU (modified):
3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs
(1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
100 Push ups (first 20 in a row, then groups of 5 X 16)
100 Sit ups (first 50, then 25, then 15, and 10).
100 Squats (grouped 25, 15, then 10 X 6).
Time = 19:49. (Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3
(accidental jump)
105# X 3
115# X 1, (2F) -
(Seem to be stuck here.....)
110 X F
95# X 5 X 3
Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

Kipping Pull-up Training: Took laptop w/ me to globo and held class right there.........
Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
1 X 4:20!!! PR!
(Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.

Stephen R. Lampl 11-20-2008 09:13 PM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Diane Dennis (Post 451570)
Just one month over 50!

I don't do the Main Page WOD but I look at it and read the comments most days (can learn a lot). Instead I do programming designed by my trainer.

Tuesday, 11/18

run 1/2 mile to gym

5 rounds:
12 x 65# squat clean and press
10 x 24" box jump
20 burpees

various ab work

run 1/2 mile to work

Wednesday - rest

Today

run 1/2 mile to gym

4 rounds:
12 x 55# thrusters
12 split bench jumps
10 lunge jumps - each leg

4 rounds:
10 x 85# back squat
10 assisted pullups

20 minutes of boxing

run 1/2 mile to work

Diane,

Welcome to the boards! Almost seems as if you did two WODs today! Nice work!

I try to do the main-page WODs when I can, just because I'm so new to CF and like the freedom from dangers of repetition. I throw my own WODs in probably about 50 % of the time, simply because I'm on a 2 on/1off - 3 on/1 off schedule right now. Additionally, some of the main page WODs are above my level (even scaled), but I am crazy enough to try anything once........:D

Terry Dickman 11-21-2008 01:51 AM

Re: Over 50 Crossfitters Sign In
 
Hi All,
I’ll be turning 51 in a couple of weeks. I have been lurking around for about a month debating whether to post or not. I just started CF a few weeks ago, on my 3rd rest day. Just trying to do the WODs that are posted daily, scaling down when I have too (which seems to be most of the time). I have been spending a lot of time on the web site and forum trying to learn. So far I like it, I have always been a believer in high intensity work outs. Hope I can stick with it. I was searching around for posts of people over 50, hoping to find some insight on people in our age group. Looking forward to 5k tomorrow hoping to to do it under 30min.

Diane Dennis 11-21-2008 05:47 AM

Re: Over 50 Crossfitters Sign In
 
Did my 5K alternate - 1.75 mile route along the north shore of the Allegheny River from PNC Park to Heinz Field. Along the way there are 13 sets of steps from the river up to the stadiums/office buildings - 421 steps. I sprint up and down the steps both coming and going for a total of 842 steps. I don't know how much distance the steps add to the route, but this always takes longer than my normal 5K route. Today was a hair under 36 minutes. And it was FREEZING. Fingertips actually went numb at the beginning of the run.

Mark Ervi 11-21-2008 11:40 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
REST DAY for ME. I will take on the 5K tomorrow. I have found it easier to stay one day behind the posted WOD, otherwise I am up late at night making myself anxious over what I will be doing the next morning. I usually hit the gym at 6am most weekdays.

STEPHEN-
Fantastic time with Angie. My best is 39 minutes. That is with all the pull-ups, but I did 50 at the front and 50 at the end after doing the straight 100’s on the push-ups, sit-ups, squats in between.

DIANE-
Great job on the run and the stairs. I like that stairs work, but it is something I tend to shy away from because it gets my Achilles tendon too tight.
Split bench jumps sound like a great way for me to break my ankle. I think I would want the bench anchored. I admire your skill at doing those.
Lunge jumps sound equally challenging. I will try that when I have the strength to actually jump up from the lunge position. Not sure I can pull that off.

TERRY-
You can start chasing me with your 5K times. I got a 26:39 in September for my PR. I ran 31:00 a year ago. I used to do lots of running over the years, but kept getting injured, and put on weight, and the miles went down. Once I started Crossfitting, and the pounds began to come off, and I kept mostly to the prescribed WODS, avoiding the 25-30 miles a week I used to do. All of a sudden I stopped getting injured as much and started picking up some speed.

Stephen R. Lampl 11-21-2008 03:43 PM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Terry Dickman (Post 452181)
Hi All,
I’ll be turning 51 in a couple of weeks. I have been lurking around for about a month debating whether to post or not. I just started CF a few weeks ago, on my 3rd rest day. Just trying to do the WODs that are posted daily, scaling down when I have too (which seems to be most of the time). I have been spending a lot of time on the web site and forum trying to learn. So far I like it, I have always been a believer in high intensity work outs. Hope I can stick with it. I was searching around for posts of people over 50, hoping to find some insight on people in our age group. Looking forward to 5k tomorrow hoping to to do it under 30min.

Hi Terry,

Welcome to the boards! I'm a relative noob also - - in at the end of my 11th week of CF. Absolutely love it! I'll be 58 in a couple of weeks and am probably in (or near) the best shape of my life. Scaling the WODs is nothing to be ashamed of, or doesn't in any way mean you are working any less hard than those who do a WOD as Rx'd. You can even scale parts of a WOD to your level (not following exactly, the BrandX scaling as posted there). And you can make up your own WODs too! If you scale properly, you won't be discouraged and will be able to stick with it, for sure. Heck, I have ADHD and the stuff is varied enough to keep me more than satisfied.

Have you been able to go to an affiliate yet? The nearest one is in Modesto. I haven't been there (was at the one in Redding, where we used to live), but intend to go sometime soon. See if you can get a one-on-one training session some time. It really helps, even if you are already familiar with the CF methodology.

Best of luck to you and enjoy!!

Mark Ervi 11-22-2008 10:48 AM

Re: Over 50 Crossfitters Sign In
 
53/m/190
Warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups on knees

Did 100 Burpees in 13:07 (new PR)
Did another 11 Burpees to make up for no burpees yesterday
So I am current on the 100 Burpee Challenge (Days 55&56)

Ran 5K on the road in 26:34 (New PR)
Nice cool 50 degrees here today.

Terry Dickman 11-22-2008 11:14 AM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Mark Ervi (Post 452522)
TERRY-
You can start chasing me with your 5K times. I got a 26:39 in September for my PR. I ran 31:00 a year ago. I used to do lots of running over the years, but kept getting injured, and put on weight, and the miles went down. Once I started Crossfitting, and the pounds began to come off, and I kept mostly to the prescribed WODS, avoiding the 25-30 miles a week I used to do. All of a sudden I stopped getting injured as much and started picking up some speed.


Thanks for the challenge Mark, that always helps motivate me. I think my time was 30:44, but still questiong the distance my Nike iPod gave me. I have never been a long distance runner, sprinted and pole vaulted in high school , 400 meters was my long distance :) When I got into mountain biking I learned what endurance was all about.

Terry Dickman 11-22-2008 11:39 AM

Re: Over 50 Crossfitters Sign In
 
Quote:

Originally Posted by Stephen R. Lampl (Post 452724)
Hi Terry,

Have you been able to go to an affiliate yet? The nearest one is in Modesto. I haven't been there (was at the one in Redding, where we used to live), but intend to go sometime soon. See if you can get a one-on-one training session some time. It really helps, even if you are already familiar with the CF methodology.

Best of luck to you and enjoy!!

Hi Steve,
Thanks for the advice. I found out about CF from a few friends who teach and coach PE at a local high school. I referee football with them on Friday nights. They were always doing the Samson stretch before the game and I asked them what they were doing. I was bored with trying the typical running and lifting routine, so thought I would try it. These teachers actually incorporate CF into their PE classes. One of their colleagues who also teaches PE is a certified CF trainer and has a gym in Escalon. http://www.crossfitexcel.typepad.com/
I would probably check that out before Modesto. There is supposedly a CF gym in Stockton too, haven't found their website but I had a few emails back and forth with the person who owns it. Sounds like he is in the start-up process.

I have a nice free weight set up in my garage, so I m using that for now. I need a few other things, so I have just been improvising. Can't afford to buy anything right now.

PS. East Sacramento just opened up a CF too.
http://crossfiteastsac.typepad.com/

Mark Ervi 11-23-2008 05:02 PM

Re: Over 50 Crossfitters Sign In
 
Today I did CFWUx3 w/assisted dips and 10 unassisted. Did 57 Burpees (11, 20, 16, 10) with the warm-up.

Did C&J 1-1-1-1-1-1-1
105-115-125-130(new PR)-125-125-115
(I did 135lb. push jerk the other day, but took that weight off the rack.)

Did OHS 15x45, 10x55, 10x55

Did 2 sets 10 pull-ups and 2 sets of 10 dips (half assisted)

Met a 20ish girl in gym today who was doing 95lb. clean & jerks. I asked if she was Crossfitting, and she said yes. She has been Crossfittin for several months at the same gym, but I had not seen her before. Guess she is not an early morning person during the week. She is the first Waco Crossfitter I have run into in 14 months.

Mark Ervi 11-24-2008 11:04 AM

Re: Over 50 Crossfitters Sign In
 
Today did CFWUx3 w/assisted dips and pull-ups. Also did 58 Burpees (20, 20, 18)

Did 2 rounds for time of:
21 knees to elbows
21 dumbell swings w/45lb. dumbell
21 push-ups
15 pull-ups
21 box jumps 20 inch box
21 back extensions
50 walking lunges

My time: 30:37
I had intended to do 3 rounds, but I have a job that I had to get to. The 100-day Burpee challenge is really extending my warm-up and wearing me out, but it will feel good to accomplish the goal in 42 more days.

Diane Dennis 11-24-2008 07:00 PM

Re: Over 50 Crossfitters Sign In
 
I tried to stay away from all electronic media over the weekend so today will be catch-up day for posting.

Saturday 11/27 (at home - no gym):
Girded myself and restarted the 100-day burpee challenge as though I had not missed several weeks (was at day 92 on Oct 31 when I stopped) - Did 92 burpees (broken into 3 parts: 31-31-30)

After first part of burpees, did "Annie"
Double-unders and sit -ups:
50-40-30-20 and 10 rep rounds; for time
Pitiful!! More than 40 minutes which included changing out of shorts and into two layers of pants to prevent the massive whip marks that the backs of my legs were taking from missing on the DU's. My normal DUs are single-double-single-double but my form started breaking down on the first round after 30 and it became single-miss-single-miss. I almost couldn't complete the 50. The next rounds I rested after each ten. The sit-ups were cake.

Sunday 11/3 (at home - no gym)
Tabata squats - 8 (eeked out 8 on the last round - too aggressive early - PR is 12)

93 burpees (broken into 3 parts: 31-31-31)

Today - Rest Day (?!?)
94 burpees (broken into 3 parts: 32-31-31 (3rd part accompanied by moaning and begging for mercy)
Had considered a short run but decided not to because of rain (yeah, right - actually because my legs were fried)

Jamie J. Skibicki 11-24-2008 07:02 PM

Re: Over 50 Crossfitters Sign In
 
Hey, is anyone near the 60 year old mark? I'm trying to get my mom to CF and meeting with some resistance. Any ideas, things to watch out for, suggestions?


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