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

Stephen R. Lampl 03-04-2009 09:15 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]090303 TUESDAY
[/B]Worked out in a very small, nice, friendly globo in Cottonwood, AZ. This gym positively takes the cake for having more equipment crammed into a small space than I've ever seen. No place to do a "wild" CF workout.....

[B]Warm-up
Stationary Cycling; [/B]10:00 / L3 / 90 RPM / 120 watts, avg. / 3.5 mi / HR 100.
(Different bike than I've used before...)
[B]Shoulder pass throughs 10 X 2
Body Circles 10 X 2
Push ups 10 X 1
Sit ups 10 X 1
Lat pull downs (kneeling) 50# X 25
Pull ups 5 X 4. [/B]Checked out bar. Was part of cable crossover rack and too close to the wall. Did 5 OH grip, 5 UH grip, and [/I][I]5 X 2 kipped.
[B]OHS 10 X 2 w/ wood stick. [/B]These felt more solid than ever before. Had to fight for OH position on every rep - - shoulders are NOT flexible!

[B]WOD: "Barbara"
Five rounds, each for time. Rest precisely 3:00 between rounds.
20 pull ups
30 push ups
40 sit ups (unanchored)
50 squats
TIME: 5:20 / 5:41 / 6:44 / 6:31 / 6:23
As Rx'd, except for pull ups jumped on last round.

[/B]This was my first "Barbara" ever. I messed up with the stop watch on the 3rd round and so I added a minute to the time it showed. It was probably closer to 30 sec.

[B]Note: [/B]Had a couple of neat things happen:
[B]Pull ups: [/B]Managed to kip [COLOR=Red][B]10 in a row (PR for reps!)[/B][COLOR=Black]in the first round! As I got tired, there just wasn't enough room to kip with my poor form, hence the jumping pull-ups.
[B]Push ups: [/B]Don't know why, but these simply killed me. Had to break 'em up into small sets - got no more than 15 in a row today...
[B]Sit ups: [/B]No ab mat. All unbroken except for round 4 - - had to move 'cause the seam of my shorts dug into my lower spine - - OUCH!
[B]Squats:[/B] Was really please here - - for the first time I was able to do at least 20 reps unbroken at the beginning of each round! WOOT!

All in all, happy with this workout for a first time. Really want to try it where I have more room and am better rested.

As for my legs and the DOMS I still had from the cert. My legs don't hurt now.....I can't feel them...:rofl::rofl::rofl:

[B]I LOVE CrossFit![/B][/COLOR][/COLOR][/I]

Stephen R. Lampl 03-04-2009 09:17 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;531418]Stephen,
Thanks for sharing all the info about your Cert. Sounds like you had a blast, and they got some great performances out of you with that FRAN and the Rowing PR. I look forward to seeing how all that enthusiasm continues to drive you to excel even further.

Terry,
All I can say is...You are strong. Getting to your strength level is something I would love to do, but it is probably not going to happen. I will keep trying.

My workouts
3/2/09
Did CFWUx3 w/assisted pull-ups

Did modified “Helen” w/45lb. dumbbell swings and all running on treadmill at 0% incline. My time: 16:15 (new PR)

3/3/09
Did CFWUx3

Did Deadlift 1-1-1-1-1-1-1.
I did 245-265-245-245-255-255-255 (at 265 I felt a little twinge in my right hamstring which made me back off and not increase)[/quote]

Mark,

Great work. Sorry the hammy is still bugging you, but you are doing things in a solid and sensible way - - you'll continue to make great gains without really rupturing your hammy.

Take care!

Stephen R. Lampl 03-04-2009 09:21 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]Just signed up for the Level 1 cert in Aromas, I pumped…can’t wait.

I also signed up for the Senior Games qualifier in Manteca in April. I am just doing CrossFit as my training to see what results that will produce. I do plan to get out on the track and practice mechanics too.see how that does for me. I am doing the 50M dash, 100M dash, Pole Vault and Shot Put. I don’t know if I can get my butt up over a bar anymore. I was looking at some of last years times and these old guys are fast!! in the 50-55 age group winning time was 6.12 in the 50 (that equates to a 4.5 – 40yd dash!) and 11.8 in the 100 meter! WFS [URL]http://www.2009seniorgames.org/[/URL]
WFS [URL]http://www.californiaseniorgames.com/index.html[/URL]

[/B][/I]Terry,

I'm so glad to hear you are "going for it" in both regards. You are a "beast" in the good meaning of the word and will knock 'em dead in your age group. I'd love to try out for something like that when I get a bit more CF time under my belt. Now that I'm more solid in my Oly lifts and can start to add some weight, I might have a chance to make some real gains.

You'll have a blast at the cert. I could not believe that at my age, I actually was able to do so well comparatively with others. You'll do even better, so that will be fun for you too! But the competition I really felt was with me...I just wish it weren't already over...

Stephen R. Lampl 03-04-2009 09:29 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;532121]Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.[/quote]

Diane,

You and your situation are in my prayers. Gosh, this has to be tough! IMHO, you are doing the right thing. Keep at working out and doing CrossFit - - go hard, at the highest intensity you can muster. I have to go it largely alone at my globo - - even though we have a good number of CFers who work out there, I am often without their company. I have learned to push myself as hard as I can go without meeting Pukie...this was really hard for me to learn, because even though I am a highly motivated person, I have never had to push hard without someone else pushing me or encouraging me. CF has taught me to compete against myself and I will be forever thankful for that. If you need information for workouts (and don't have access to some equipment), there are tons of BW wods which several people have put together, most notably Eva Twardokens. You can also make up your own...

You are among "famiily" here. Holler if you ever need encouragement or competition.

Blessings!

Diane Dennis 03-04-2009 09:45 AM

Re: Over 50 CrossFitters Sign In
 
Thanks, Stephen.

Feeling somewhat better this morning. Got up early and went to the gym with hubby.

5 rounds:
Row 500m
30 sit-ups
15 push-ups

Went really hard but didn’t time it. Rowing splits ranged from 2:01 to 2:06

Practiced overhead squats:
12 x wooden dowel
12 x 35#
12 x 45#
12 x 45#

Ran backwards up the street to the house.

Mark Ervi 03-04-2009 11:43 AM

Re: Over 50 CrossFitters Sign In
 
Did "Barbara"
5 rounds 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats and 3 mins. rest between rounds.
My times: 9:13, 8:50, 9:55, 11:17, 11:57
First time that I ever completed all 5 rounds of "Barbara".
Stephen I have a ways to go to catch up to you, but I will keep trying.

Stephen R. Lampl 03-04-2009 04:39 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090304 WEDNESDAY. WO at globo gym, Cottonwood AZ.[/B]

Posting right away on the PC - - tried 3 times using the Crackberry yesterday and lost all three copies of my post in cyberspace...:ranting2:

[B]Warm-up:
Precor EFX544 "Strider" [/B]10:00 / L3 / 75 RPM / Ramp @ 10 / 175 CAL. HR ??
[B]Shoulder Pass Thru 10 X 3
Body Circles 10 X 2 (ea direction) X 3
Trunk Rotations 10 X 2 (ea dir) X 3
Push ups 10 X 3
Sit ups 10 X 3
Pull ups (DH) 5 X 3
OHS (stick) 10 X 3
BTB squats 10 X 3
Dips (jumping to neg - shoulder rehab) 10 X 3.

WOD: Deadlift 1, 1, 1, 1, 1, 1, 1. Post Loads.
Warm up:
45# X 15
135# X 10
185# X 5
225# X 3
then....
235#
245#
[COLOR=Blue]255# (old PR - I think)[/COLOR]
[COLOR=Red]265#
275#
285#
295#
300# - PR! (Had to try, since I was so close on Rd. 7) :pepper::pepper:

[COLOR=Black]Weighted Pull ups
20# X 2, 2, 2, (F - OH), 2, 1, 1 = 10.[/COLOR][/COLOR][/B][/I]

Stephen R. Lampl 03-04-2009 04:40 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;532687]Did "Barbara"
5 rounds 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats and 3 mins. rest between rounds.
My times: 9:13, 8:50, 9:55, 11:17, 11:57
First time that I ever completed all 5 rounds of "Barbara".
Stephen I have a ways to go to catch up to you, but I will keep trying.[/quote]

Mark,

That is awesome work! Babs is a killer work out!

Stephen R. Lampl 03-04-2009 04:42 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;532558]Thanks, Stephen.

Feeling somewhat better this morning. Got up early and went to the gym with hubby.

5 rounds:
Row 500m
30 sit-ups
15 push-ups

Went really hard but didn’t time it. Rowing splits ranged from 2:01 to 2:06

Practiced overhead squats:
12 x wooden dowel
12 x 35#
12 x 45#
12 x 45#

Ran backwards up the street to the house.[/quote]

Great work, Diane and solid splits on the rows! I don't know how I'll do next time I've a workout with no rest between rounds/rows....

Nice work on the OHS too! Time for me to start adding a little weight - - I finally have the form dialed in, but my shoulders are so blasted inflexible that it seems I'll have to fight more to keep the bar over my head than lift it....

Nancy Cohen 03-04-2009 05:15 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Diane Dennis;532121]Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.[/QUOTE]



Hi Diane,

It's me...honorary member of the "over 50 thread." Well, ok, if nobody made me an honorary member, than I make myself one. :D

Sorry to hear about your company and job situation. It's been hitting everyone, so you're not alone. I just want to let you know that, if you need to save $ and drop out of rowing and out of your gym, don't worry. You can stay fit on your own at home. I, and plenty of others on these boards, work out at home. OK, so, maybe not quite as motivating and strenuous as working out with others, but, you can do it, and you will stay in great shape.

If you need any ideas, advice or encouragement, pm me and I'll try to help. And, look at the glass 1/2 full....if you work out at home, you will save a bunch of $ and time.

Oh, and ditto what Steve said...great rowing splits!!


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