Re: Over 50 Crossfitters Sign In
 

Michelle,
9 pullups? OK, you're my new hero. Besides the 8 year old or so daughter of one of the guys in our class who came with dad to the workout tonight. After we were done she wanted to give the rope a climb. So she sits on the floor and does a hand over hand L sit all the way to the top. Twice. Then knocks out 10 kipping pull ups. Oh yeah. She's a gymnast. Amazing.

WU
PVC pass throughs
Couch stretch
KB swings and DL's 10 reps
Punter kicks with toe touch too weird to describe thing, 10 meters
10 kipping swings
Punter kick combo thing again, 10 meters
Squat waddles 20 meters
KB swings and DL's
Squats
5@45#
5@95#
3@115#
2@135#

WOD
3 squats @ 135#
30 Sumo DL high pulls @ 55#
rest 3 minutes
Four rounds, then,
3 squats @ 135#
500 meter row, 1:58
Death,

Then slink out of gym after little girl scampers up rope a few times and knocks out ten perfect pullups all with a smile. Sigh...

Re: Over 50 Crossfitters Sign In
 

Jim Colby,

Once again your daily W/O routine is inspiring (really love those B/S numbers)
I am a Rescue certified Diver and your swimming routines would make me gasp for air!!!
Thanks for the imput on the HR! I am with you on believing I will do better on race day than sometimes I feel "practicing"! I am learning from reading on a lot of sites that these interval runs are the way to go toward building endurance and it does make a lot of sense (especially since that is what we do with all of our CF training anyway! I had planned on never really running longer than 10k prior to the 1/2 marathon in April, but I must say I am a little anxious about the way my calves are feeling since starting to run with these Minimal shoes and focusing on "Pose technique"? My Plan is to run at least 5 miles every other day as often as I can and see if my calves don't adjust (quicker than those voices in my head).

My wife still thinks I am crazy for putting myself through all this for "what"?? some things don't change about a person (I have never been a very good conformist)!!! On a positive note I fixed a great Paleo dinner tonight and for the first time in years she said she liked the "Fish" I fixed for dinner. (progress!) yeh!

William--Nice work on the Gymnastic routines and dang and I thought Burpees-pull ups were tough!! (hope my coach didn't see that post?) (LOL)
Nice work on that DL-running Metcon!!!
Nothing more motivating than to hear the bumpers bouncing off the floor!!! Sure beats the screeching of Global machines!!:stir::ranting2:

Deb-- your Lifting is impressive (I need a course in KG-Imperial conversion) the ones I converted were awesome!!!--Nice work!

Re: Over 50 Crossfitters Sign In
 

Tim, speaking from experience, be careful of your calf muscles. I missed 6 weeks of running last year due to a strained calf muscle from over-training. Build your distances slowly and if your calf muscles are sore, ice them at night and give them a vigorous massage (it should hurt). I bought something called "the stick" that is perfect for massaging sore calf muscles. You can buy it at most running stores. Everyone's got their own program, but I run 3x/week...one interval day, one tempo day and one long slow distance day (and hardly ever run two days consecutively). I do the same for swimming. Each week, I increase the long distance workout slightly until I am doing race distance a few weeks before the race. For a half marathon, I will increase the running distance of the long runs about 1 mile per week until I hit 13 miles. I got hurt last year by not appreciating the interplay between cycling, running, jumping rope and crossfit. Between all of those activities my calf muscles never got a break and were overused. I know CF tends to promote going all-out all of the time, but I don't think that's always a good idea, especially if you're using the same muscle groups day in and day out. Thats how people, especially people our age, tend to get hurt. So be careful and its probably a good idea to give your calf muscles a chance to recover if they're really tender. My two cents. Keep up the good work!

Re: Over 50 Crossfitters Sign In
 

YO PAT:bowdown::notworth:
2/28
back squat 6@135 2@185 1@215 1@235
Triple Sumo style DL 3@225 #2@315 3@335
GooD Mornings
2x12@95
2x10@95
2x8@95
2x6@115
2x4@115

WOD
30 KB snatch @35
20 pushup
10 BJ
20 KB snatch
20 pushup
10 BJ
10KB snatch
20 pushup
10 BJ
6:23

m/56/180

Re: Over 50 Crossfitters Sign In
 

03.01.11
(counting down to "official" membership in this thread!)

Wendler 5/3/1 Month 1, Week 3
Bench Press Day

WARM
Run 1/4 mile
BP 5x135

WOD
BP
5x175
3x195
4x215

CASHOUT/ASSISTIVE
12 dips
:60 plank

Re: Over 50 Crossfitters Sign In
 

[B]Thanks Jeff!![/B] And remember she's only eight, she doesn't have the lower body counter balance of the mortal adults that we are.

Couple of things, I forget to tell you guys that I went to open gym at the box on Friday and got a new 1RM on deadlift of 210#. I've been really struggling with the mental component of the heavy deads so that was a huge obstacle for me to jump over.

Now, today:

[B]3-1[/B]
We did McCluskey and for me it was grossly scaled because I don't have mu's and very few pull-ups.

9 box dips, 15 burpees, 9 unassisted pull-ups, 800m run

3 rounds for time 27:43

My last few pull ups were ugly and took me extra time, but I felt so good when it was all said and done. Yay for progress, it's taken me a whole YEAR to get pull-ups!! :D

Re: Over 50 Crossfitters Sign In
 

[B]John, when's your birthday?[/B]

Re: Over 50 Crossfitters Sign In
 

3/1 WOD (yikes, it's been 5 days since last WOD)

Front Squat 3-3-3-3-3
135-155-175-185-195(f, 1 only)
Thought I was getting deep enough, but Baker wasn't so convinced. Let's call it a draw. 1 @ 195 ties my 1-rep PR.

Followed by:
30–20–10
Push Press
KB Swings
Chose your own weights on this one.

10:13 @ 95# and 1.5 pood. Wanted to stay on the heavy side with push presses. I got about 15 straight to start, aimed for sets of 10, deteriorated to something like 8, 5, 3, 2. KB swings similarly started about about 17-18 straight. Sets deteriorated to less than 10, but I was last one done and had a gym full of people watching, so I sucked it up and knocked the last 10 our straight, spitting and grunting and all.

The Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Michelle Simpson;909210][B]John, when's your birthday?[/B][/QUOTE]

Too soon.

If I told you, I'd have to kill you. :)

But you can probably discern it from the post.

Re: Over 50 Crossfitters Sign In
 

[B]2/28[/B]

3xCFWU

21-15-9

OHS-65#
SDLHP 95#

11:53

I struggle with OHS

[B]3/1[/B]

2xCFWU

"McCluskey"

AsRxd

3Rounds

9 MU
15 Burpee Pullups
21 Pullups
800m Run

39:16