Re: Over 50 Crossfitters Sign In
 

Martha, Jojo, Welcome!!

[I]
Haven't been able to make it to the box Wednesday or Thursday! Kinda bummed about it since they were two good WODs (ten 2 rep Dead lifts & Lynne)!

[/I][B]WU:[/B]
400m run
10 air squats
joint mobility stuff
10 "Vomit Comets"

[B]WOD:[/B]

"Filthy Fifty"
For time:
50 BJ, 24 inch box
50 Jumping pull-ups
50 KB swings, 1 pd
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 WB shots, 20# ball
50 Burpees (Yay! Burpees!)
150 Single unders

37:46

[I]Did this 7 minutes slower than in April, BUT I did it prescribed![/I] [I]AND I was injured last time and not able to do the push press OR the Burpees (Yay! Burpees!)

[/I]Completed today's quota of Burpees (Yay! Burpees!)!

Re: Over 50 Crossfitters Sign In
 

Mobilty: groin and hamstring.

Strength: Deadlift: 3X 225,275,325: OHP 3X105,125,155

5RFT: 20 GHD sit ups, 5 Push Jerks (record highest weight)
Scale: Sit ups to parallel only and Push Presses.
9:47 at 165#.

Definitely lost some strength and fluid movement being off for 2.5 weeks. I did enter a powerlifting event at the end of the month. I decided that I will go and just lower my expectations for the best lifts. Taking example from Terry, I will do well enough just to get used to the rules and format of judged powerlifting. I've already decided to do another event at the end of February.

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[quote=Deb Borbone;889935]Quick Q - When you guys do the weighted pullups, are you kipping or is it strict DH?? (saw the MP wod demo the other day and they seemed to be kipping).[/quote]

We usually do weighted pull ups strict. :mad: (I'd rather kip!;))

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so yesterday we were down to less than 24 hours before the 24 hours of rowing started. was starting to get excited and organized. had to meet with the surgeon at 4 p.m. to see what was going to happen with my shoulder problem. by 4:10 she had given my a cortizone injection to release things and get my range of motion back and schedualed surgery for next friday.

one of the conditions of the shot and surgery was NO extra shoulder movement at crossfit or work. that meant no 24 hours of rowing. i even asked if i could just get the shot monday and still get the surgery friday. no go.

so now i have gone from team member to team bbq provider. i grilled 16 chicken breasts and made a huge pasta salad to start. then later today i have about 20 lbs of beef ribs ready to be bbq'd. and then as a late nite surprise i have a 5 lb balogina and a 10 lb bacon explosion that i will bbq also and take to the event about 3 a.m. when things are expected to start to get really weird from being 18 hours into it.

it is nice because the event venue is only 5 minutes from my house and i have all my smokers and kitchen very convient.

hope everybody has a great weekend and keep up the hard work.

great number on the filty fifty william!

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Cliff, I'm sitting drooling. Funny thing about the globo that I use sometimes. The cafe is by the entrance. This AM there were grilling meat and this was very distracting!

Elizabeth: 21-15-9 RFT of 135#cleans and ring dips.
Scale: Hang power cleans w. 125# and dip stand. Completed in 7:10.

Tribal Fitness was closed so I missed my Xfit weekly group.:shrug:

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Hello all,
Just found this thread and am going to begin posting my workout record here.
I'm pretty much a newbie. Found Crossfit while recuperating from ACL repalcement surgery two years ago. Began incorporting a bit into my re-hab, then got sidetracked by a shoulder surgery a year ago to remove a rather pesky bone spur. More re-hab. Had managed to get my son involved and he got his Cert 1 this past summer. He began offering some classes at his home and I started real WODs him. First once a week, then twice a week.
With the cold weather here in the Northeast he struck up a relationship with the Crossfit Morristown affiliate and brought about fifteen bike racers and me in for an on ramp.
So I'm now officially in! We workout three times weekly.
My background is pretty vanilla. Was a swimmer and skier and bike rider in HS. Nothing but skiing and riding in college. Then nothing for a while, then bike racing and x-country skiing and Alpine skiing. Never really lifted weights or had any sort of coaching training.
I'm basically starting from scratch, saying I'm a de-trained athlete would be kind of a stretch...
My details are in my signature: I'm 56, 5'8", weigh about 173.5. I have no pull-up, can't come close to benching my bodyweight and can squeeze out three deep dips on a good day.
The WODs kick my ##s metabollically, strength-wise and in skill acquisition.
So, it's all good! I'm ready, 3, 2, 1 GO! oh boy.....

Re: Over 50 Crossfitters Sign In
 

Welcome Jeff, Martha and Jojo!

Threw out my back shoveling the driveway on Wednesday and today is my first day back.

[B][U]January 15[/U][/B]
Back still sore, but getting better each day. Can't sit around any longer.
[U]Warm-Up[/U]
10 minutes of jumping rope.
3 circuits of: 5 DH pull-ups, 5 push-ups, 20 sit-ups, 10 squats
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 SDHP since I don't have a rower)
25 Push-ups
[B]8 Rounds + 25 SDHP + 14 push-ups[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

Thought it was a good idea to avoid any heavy work today so picked a high-rep/low-weight metcon. My back was stiff during the early warm-up, but I hit a new DU PR of 28 on the first go. Should have done a higher number because I was in a real groove, but I had a momentary lapse of concentration when I beat my old PR. Felt good during the WOD and my back actually feels looser and better after the WOD.

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just got back from the 24 hours of rowing.

total of 17 teams from 5 different crossfit gyms in the lower vancouver area.

winning team of 3 men 2 woman 318,000 meters.

there were some pretty spanked people by 9 a.m. but great work by all.

the ribs, pasta salad and bacon explosion were a hit. the smoked balogina, cheeze whiz and wonder bread not as much but i think that by 3 a.m. fried sawdust would have been good.

i am bumed that i was unable to do the event but watch out next year.

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Cliff, sorry to hear that you had to miss your rowing event. That must have been very disappointing. I give you a lot of credit though for helping out the way you did and being a great team player!

[B][U]January 16[/U][/B]
[U]Warm-Up[/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:05 (PR by 5 secs), round 2 - 6:12, round 3 - 6:12, 18:29 total time (PR by 21 secs)[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

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Thanks for the pullup answers...
[B]Cliff[/B] - YUM..... [B]Jim C [/B]nice to see you're back! [B]Pat[/B] thats great! You'll have one under your belt next time. [B]JJ, Jeff K[/B] hope all is well w/you guys....[B]J Burch[/B] still awesome.


[B]Jeff M. [/B]welcome! Sparta!!!!!! That's where our box is moving this spring - Station Park, wondering if I'll still be able to make it there w rush hour traffic!!!


[B]01.16.2011-Sunday[/B]
got a cold today (no wonder, everybody @ work coughing on me for weeks on end LOL)
[B]P90x Yoga[/B] (needed that)