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Deb Weber 07-01-2010 02:41 AM

Re: Over 50 Crossfitters Sign In
 
[B]06.30.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup 400m Run, step & stretch, step & pull, lunge & twist, empty coat, floor wipers, shoulder mobility - stretching.
[B]
WOD:[/B]
For time:
10 push press - 135# (75#), 10 ring rows
8 push press, 20 ring rows
6 push press, 30 ring rows
4 push press, 40 ring rows
2 push press, 50 ring rows
[B]7:02[/B] rx

PostWOD: Run 400, stretch

Good Morning 10x45#, 10x55#, 3x10x65#
Front Squat 3x10x65# practicing form

Pat Quigley 07-01-2010 06:34 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;804842][B]


[B]Pat,

[/B]Seems like you've had a really fast recovery. Did you do any light workouts aside from ROM exercises and icing? I figured on working some of my weak points with other body parts for the next two weeks or more, but it seems you've just "gone for it" and it's working. Suggestions? Thanks in advance![/QUOTE]

Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do.

Stephen R. Lampl 07-01-2010 07:37 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;804944]Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do.[/quote]
Pat,

Thanks for the info. Hard to take it easy - - but I'm going to just work lightly with the hammy and concentrate on skills development with the rest of my body.....

John Jaeckel 07-01-2010 09:40 AM

Re: Over 50 Crossfitters Sign In
 
06.30.10: Rest

07.01.10: (Happy Canada Day!!)
Month 4, De-Load Week, Wendler 5/3/1, OHS Day

WARMUP:
OHS and Sotts Press w/PVC
Stretch

STRENGTH:
OHS
5x45
5x60
5x75

Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130.
Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything.

Stephen R. Lampl 07-01-2010 11:32 AM

Re: Over 50 Crossfitters Sign In
 
[quote=John Jaeckel;805043][I][B]Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130. Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything.[/B][/I][/quote]

Props on the PRs, John!

Stephen R. Lampl 07-01-2010 11:41 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100701 THURSDAY - - R/Hamstring Rehab Day #1

Warm-up:
[/B][/I]1 mile walk. Hamstring still a bit sore/not ready for jogging/running
DROM
Arm Circles
Pass Throughs
Trunk Rotations
Body Circles
10 GHD Sit-ups
10 Back Extensions - - subbed hamstring (leg) flexions X 20 each leg
10 Ring Dips
10 Pull-ups (Ring Row - supine). Then did 8 dead hang prone, 5 supine grip.
15 Air Squats

[I][B]WOD: Not Performed......

Rehab Work: Coach Mark Rippetoe's Hamstring Rehab Program Day-1.
[/B][/I]Back Squat (strict form) 3 X 25 X 45# bar.
[I]Hamstring felt good. No increase in pain/discomfort - - it actually went down a bit.

[B]Skill Work: Hang Clean Fundamentals
[/B][/I]Warm-up: PVC X 15 reps - wrist/bar to rack transitions
1. Wrist/bar to rack transitions: Used 18# bar. 3 X 10
2. Partial shrug to drop / squat position: 2 x 5 (45# bar)

[I][B]Fun Stuff: 100 ab-mat sit-ups (anchored) for time:
[/B][/I][B]TIME = [/B]2:20.

John Burch 07-01-2010 06:07 PM

Re: Over 50 Crossfitters Sign In
 
WU
2X12 Walking lunge
2X20 Back Ext
2X25 GHD Situps
2X10 Windshield wiper

WOD 4 Rounds
10 Pullups
10 Ringdips
10 Burpees
8:00

Post
1:00 wall sit
:45 20# O/H wall sit
:30 20# held in front

m/55/178 CrossFitChesterron

Bill Hoogsteden 07-01-2010 06:38 PM

Re: Over 50 Crossfitters Sign In
 
[B]John:[/B] Great work on the PR's!

[B]Steve:[/B] Is that Rippetoe article on the website?

[B]WU:[/B]
2x
-1 min single unders
-200m run
-7 Burpees (Yay! Burpees!)

[B]WOD:[/B]
10RFT

10 Pull ups (Kipping!!:pepper:)
10 Dips off the box
10 Sit ups
10 Squats

21:25

John Warkala 07-01-2010 07:21 PM

Re: Over 50 Crossfitters Sign In
 
7/1/10
AM - Outpatient PT

PM
Bench press - Just trying to start looking for max after layoff
45 x 10
135 x 10
185 x5
225 x 5
245 x 3
275 x 1
300 x 1 - Still had a little gas in the tank but don't think I was mentally ready to go for more.
135 x 10

30 min xBike

JW:crutch00:

Terry Dickman 07-01-2010 09:02 PM

Re: Over 50 Crossfitters Sign In
 
7-1-10
AMRAP 20 min:
-row 250 m
-8 UNBROKEN thrusters, 95 lbs

[B]10 rounds + a few meters[/B]

P-chain: 4 x 12 glute bridges

Stephen R. Lampl 07-01-2010 09:28 PM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
[quote=William Hoogsteden;805269][B].....[/B][B]Steve:[/B] Is that Rippetoe article on the website?[/quote]

Bill,

I don't know, but a link to the article (Word doc) is posted below:

Great job on today's WOD - - props on the kipping pull-ups!

Jim Cordes 07-02-2010 11:26 AM

Re: Over 50 Crossfitters Sign In
 
7/1 WOD

“Danny”
AMRAP 20 Min:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull Ups

2-2/3 rounds (4 pull ups done on last round) @ 95#. Not sure I like this one. It is too many reps in each round, so the number of rounds ends up being so low. Somehow WOD's with faster rounds seem to push me harder.

Box jumps done on 20" box with 45# plate on top, meaning my jumps had to be more precise. This was a good thing. Push presses started with 10 straight, then devolved to 7, then 6, and 5. I find that when I get really gassed on barbell moves, my form becomes more efficient by necessity. Really felt I was popping the hips to get the bar up by the end. This was a good thing. Pull ups once again were disappointing. I had hoped to knock out at least 15 or so straight, but was only able to get about 10, which quickly devolved again to just a couple at a time by the end.

The Claw

John Burch 07-02-2010 06:48 PM

Re: Over 50 Crossfitters Sign In
 
WU
3X20 GHD Backextension
2X25 GHD Situps
2X21 54# KB Swing

Push Jerk
5@95#
5@115#
5@125#
5@135#
5@145#
5@155#

WOD
10-1 185# DL
1-10 Burpees

10:03

m/55/178 CrossFitChesterton

Pat Quigley 07-02-2010 06:52 PM

Re: Over 50 Crossfitters Sign In
 
Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.

Thursday 100701

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier.

Bill Hoogsteden 07-02-2010 09:28 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Stephen R. Lampl;805311]Bill,

I don't know, but a link to the article (Word doc) is posted below:

Great job on today's WOD - - props on the kipping pull-ups![/quote]

Thanks, Steve!

Got out in my place today!

[B]WU:[/B]
2 of our Box gym lengths walking lunges
1 length roll overs
2 lengths "Frankenstein Walks"
2 lengths inch worms (only one push up)

[B]WOD:[/B]

On each hand

10 26# kettlebell swings (Russian)
10 26# kettlebell cleans
10 26# kettlebell squats
10 26# kettlebell push presses
400m run
22:19

[I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I]

Stephen R. Lampl 07-03-2010 01:10 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;805739]Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.

Thursday 100701

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier.[/quote]

[quote=William Hoogsteden;805772]Thanks, Steve!

Got out in my place today!

[B]WU:[/B]
2 of our Box gym lengths walking lunges
1 length roll overs
2 lengths "Frankenstein Walks"
2 lengths inch worms (only one push up)

[B]WOD:[/B]

On each hand

10 26# kettlebell swings (Russian)
10 26# kettlebell cleans
10 26# kettlebell squats
10 26# kettlebell push presses
400m run
22:19

[I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I][/quote]

Pat and Bill,

You are both very welcome regarding Coach Rip's article. Though he did not specify, I was under the impression he refereed to a hamstring injury and have therefore, used this treatment method before (unfortunately - - you'd think I'd have learned!) with great results.

Great jobs on your respective workouts, you two! AWESOME!

Stephen R. Lampl 07-03-2010 01:16 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100702 FRIDAY

Unplanned, forced rest day - - stomach bug.

[/B]Needed a real rest day anyway. Stiff and sore, though R/hamstring really feeling quite good. Only occasional twinges of mild pain with certain leg positions and movements.
[/I]

Deb Weber 07-03-2010 04:00 AM

Re: Over 50 Crossfitters Sign In
 
[B]07.02.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweepers, shoulder mobility & stretch

[B]WOD:[/B]
Upside down "Helen"
3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 handstand push-ups

hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd. women-hands on floor, head to abmat=rx'd
[B]19:30 modified[/B] w/plate & abmat. Runs & KB swings were nothing; terrible time getting all the way down and back up in HSPUs...

Strength: Backsquat 5x115# (b/c I thought I only did three sets a few days ago)

John Burch 07-03-2010 09:56 AM

Re: Over 50 Crossfitters Sign In
 
WU
2X20 GHD Backextension
3X10 Pullup
4X10 walking Lunge
10 Windshield wipers

WOD 5 Rounds
10 35# KB each arm Squat Clean
10 K2E
8:42

Post 10 Rounds Row 1:00 rest 1:00 between Rows
2810m

m/55/178 CrossFitChesterton

John Jaeckel 07-03-2010 12:07 PM

Re: Over 50 Crossfitters Sign In
 
07.03.10:
Month 5, Week 1, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x175
3x205
Stretch

STRENGTH:
DL
5x225
5x260
6x295 ([B]F-7[/B])

WOD:
Tabata Lunges
10, 10, 10, 9, 9, 8, 8, 9
20 Knees to Elbows

Stephen R. Lampl 07-03-2010 12:49 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100703 SATURDAY

Warm-up:
[/B][/I]600m walk
600m alternating 50m walk, 10 mslow jog
Samson Stretch - 15 seconds
Handstand Hold - 30 seconds
[I]then 2 X of the following:
[/I]10 jump squats
15 GHD sit-ups
10 good mornings (1 X PVC, 1 X 18# bar)

[I][B]Strength/Skill:
[/B][/I][B]OHS for 1RM - - 1, 1, 1, 1, 1, 1, 1.
[/B]W/U sets 2 X 5 X 45# bar
55#
65#
[B]75# PR[/B], (got depth, but coming too far fowrard - - low back inflexible)
85# (went [I][B]way[/B][/I] forward off heels)
85# X Fail, tried strict form with assistance from friend.....
75# (better, but still not correct)
45# bar....

[I][B]Hamstring Rehab Program day 2:
[/B][/I]Back Squat 3 X 25 X 55# with strict form.

[I][B]Double Under Practice:
[/B][/I]10:00 3s and a 4 or two.

Jim Cordes 07-03-2010 12:58 PM

Re: Over 50 Crossfitters Sign In
 
7/3 WOD

5 minutes max double-unders: 178
2 minutes max sit-ups: 62
2 minutes max pull-ups: 30
2 minutes max squats: 88
1 minute max burpees: 20.

Mixed bag today. Pleased with double-unders, would have been more pleased if I got more than Augie's 210. ;) Sit-ups quite disappointing, my PR is 78, so I was way off. Pull-ups similarly disappointing. I feel like I have been getting worse on these over the last few months. Very pleased with 88 squats. My Elite Goal is 100 in 2 minutes, which seems like it's in reach. I blazed out at the start with 30 in less than 30 seconds, then slowed down; I should have kept going as fast as possible as long as possible. Once I slowed my initial pace, I could not pick it up again. Also pleased with 20 burpees in 1 minute. That's the second time I met this Elite Goal.

Worked out with Augie's wife Karen, and she did great. Hope to see her join us for real!

The Claw

Pat Quigley 07-03-2010 02:22 PM

Re: Over 50 Crossfitters Sign In
 
Crossfit class at gym.

warm up of 10 min treadmill. Hip and trunk rotations. Leg swings.
3X25X55#SLDL.

10X10 for time or AMRAP in 15 minutes of: 55# DB Sumo Deadlift, 55# DB swings, 10 push up, 10 Olympic situps. Completed 7 rounds, 10 DL, 10Swings, 10 Push ups, and 3 swings in 15 minutes.

Cash out: AMRAP in 5 minutes, frog leaps. Completed 80. After all this core work, I looked at the trainer and asked: "Aren't we ever going to do crunches?"

Terry Dickman 07-04-2010 08:27 AM

Re: Over 50 Crossfitters Sign In
 
7-3-10
WOD 1:
3 rounds for time:
-50 double-unders
-21 kb swings, 53 lbs
-12 pull-ups

[B]Time 9:22[/B], 47 DUs unbroken first round, 2nd 3rd round not so good 15 max unbroken, KBs unbroken, PUs unbroken except last round 7/5

Rest 3+ hours, then

WOD 2
Build to a heavy 1 rep power clean
Then using 75%
1 squat clean every minute on the minute for 15 minutes

[B]225 lb PR by 5 lbs[/B] power clean 1RM; went for 245 lbs several times, close but no cigar

did [B]185 lb[/B] (82%) squat clean every minute for 15 minutes

Terry Dickman 07-04-2010 12:20 PM

Re: Over 50 Crossfitters Sign In
 
7-4-10
Happy 4th to all!

Glad I got this out of the way, 13 doubles this year so far, plus sectionals, regionals.

WOD 1
Run 800 m x 4
Rest as needed between efforts.
These need to be ALL OUT!

[B]Time 3:33, 3:48, 3:44, 3:39[/B] rested about 3-4 minutes between runs

Rest 3+ hours

WOD 2
For time:
Row 500 m
50 squats
5 rounds:
-5 bench press, Bodyweight (200 lbs)
-10 chest to bar pull-ups
50 squats
Row 500 m

[B]Time 16:10[/B], 1st row was 1:46 – 30 s/m, 2nd row 1:47 – 30 s/m

Pat Quigley 07-04-2010 12:47 PM

Re: Over 50 Crossfitters Sign In
 
Same to you Terry. It's been great to see your progress over the months. The row times are great. I'm taking a day off. Sittin' here with no more concern than what I'm going to grill this evening. Regardless veggies are on the top of the list.

Signing up for the Mobility Cert. in Flag next month.

Bill Hoogsteden 07-04-2010 07:13 PM

Re: Over 50 Crossfitters Sign In
 
[SIZE=3]It's amazing see what everyone here is doing! Terry, awesome row times! Just was at the family annual 4th of July gathering hosted by my brother-in-law and his wife. She is losing her battle with cancer at 47, but she wanted the party to go on. I guess that's why I'm doing CrossFit. I just want to keep the party going on...

100703:

WOD:

AMRAP in 15 minutes:
[B][I]25 pound dumbbell Push jerk, 5 reps
7 Box jumps,[/I][/B]20 in]

16 rounds + 5 [B][I]25 pound dumbbell Push jerks[/I][/B] and 2 iumps

100704:

[/SIZE][B][SIZE=3]Gulf Coast Grinder-
[/SIZE][/B]

[B][SIZE=3]10 Burpees,
[/SIZE][/B]

[B][SIZE=3]20 pushups,
[/SIZE][/B]

[B][SIZE=3]30 45# Dumb bell Swings,
[/SIZE][/B]

[B][SIZE=3]40 Situps,
[/SIZE][/B]

[B][SIZE=3]50 Squats
[/SIZE][/B]

[B][SIZE=3] ~5:15![/SIZE][/B]

[SIZE=3]My wife wasn't too happy about me doing it, but it was a good WOD!!

[/SIZE]

Stephen R. Lampl 07-05-2010 12:52 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100704 SUNDAY - - REST DAY.

[/B][/I]Taking a serious look at my programming and tendency toward repeat hamstring injuries.

John Burch 07-05-2010 09:03 AM

Re: Over 50 Crossfitters Sign In
 
WU
2x20 GHD back ext
2x20 GHD situps
2x12 Walking Lunge
20 Pushup

Snatch
3@65
3@75
3@85
3@95
3@115 poor @ 115

3x15 O/H Squat
@ 65
@95
@115 broken @ 10 and 5

WOD 5 rounds
15 24" Box Jump
15 Pullup
11:07
thought I could do better at the pullups, all but first set were broken

m/55/178 CrossFitChesterton

Stephen R. Lampl 07-05-2010 10:42 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100705 MONDAY - - REST DAY.

[/B]Taking the entire week off (gone 13 full weeks without a programmed rest period, plus I've been hitting five or six days in a row without rest days).
[/I]

Deb Weber 07-05-2010 02:05 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]thought I could do better at the pullups, all but first set were broken
[/QUOTE]
Gee [B]John B[/B] - you did snatches & OHS before this - that would def. affect my pullups!

Hang in there, [B]Steve![/B]


[B]07.05.2010-Monday (Happy Birthday DP!)[/B]
AM Warmup: DUs, Empty Jacket, Floor Dusters, Shoulder Mobility, trigger point ball - stretching
[B]WOD: "Murph"[/B]
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
[B]55:47 NO vest[/B] - happy with that;

Ran the first mile in 8:35 or 8:37 (my usual time is 10-11, I guess I can thank the extra squat work I started in April)... partitioned this Cindy style, chin over bar, chest to abmat, full ROM squat w/hip snap, all fast, & no broken squats, yay!:pepper: - all reps were legit (or I did them over). Today is probably my tiredest weakest day as well, so I was really pleased with the effort. The last run was awful, had to be minutes slower - it's 100° here today and humid as hell. We had a couple pukers. I didn't expect to finish in under 60 minutes (bodyweight stuff is not my forté). The only fly in the ointment was a bathroom break after the first 2 rounds.... sometimes I hate being a girl.

[B]Strength: Hang Clean[/B]
3x3 @ 85-90%
2@105#, 3@110# (I realized I could/should do more)

John Jaeckel 07-05-2010 02:35 PM

Re: Over 50 Crossfitters Sign In
 
07.04.10:

10 laps in the pool


07.05.10:
Work at property in the AM, usual redneck stuff: hauling sacks of corn, climbing trees, etc., for an hour or so.

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

WARMUP:
Pullups
#4 band (+5 pounds around waist) x5
#3 band (+5 pounds) x5
#2 band (+5 lbs.) x5

Bench Press
5x100
5x125
3x150

STRENGTH:
Pullups
5x #2 band
5x #1 band
5x BW (F-6)

BP
5x165
5x190
6x210

Jim Cordes 07-05-2010 02:40 PM

Re: Over 50 Crossfitters Sign In
 
7/4 WOD

Team of 4 (only 2 working at a time) does

234 Pull ups
400 m run (whole team)
234 Push ups
400 m backwards run (2 backwards runners at a time)
234 Leg throw downs
400 m run (3-legged run)
234 Burpees
400 lunges (2 lunging at a time)

39:23 with Team Revolution. Luciano, Molly, Ryan and me.

Pat Quigley 07-05-2010 03:26 PM

Re: Over 50 Crossfitters Sign In
 
Deb--great work on the running.

JJ--what is the Wendler? Looks like you are making progress with it.

JC--looks like you had the most fun today with a group effort.

Monday 100705

Did my usual warm up---including 3X25X65# SLDL for hamstring repair.



"Luce"

Wearing a 20 pound vest, three rounds for time of:(SCALE)
1K Run(.25 mi on treadmill at 3.5 mph w. 2X10lbDB's)
10 Muscle-ups(10 Pull ups +10 Dips)
100 Squats(50 w. 2X10lbDB's)

Completed in 24:38.. My gym was so packed to day that I knew bringing my rings and tying up a power cage for the muscle up progressions would be a waste of time---I'd lose my place at the power cage as soon as I stepped aside to another exercise. This was challenging enough.

John Jaeckel 07-06-2010 08:05 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;806629]
JJ--what is the Wendler? Looks like you are making progress with it.
[/QUOTE]

Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.

Jeff Kilinski 07-06-2010 09:21 AM

Re: Over 50 Crossfitters Sign In
 
Folks,

Been off the board for a while. I took a week off. Then as I got back into things I ended up in NYC on business and the wife was sick so couldn't duck out to a WOD. All lame excuses. Consequently, I haven't had a whole lot to post. Been back into it, but not at the intensity as I have known. Took a long run in Central Park, every time the song flipped on the iPod I dropped for 20 pushups. Grabbed an Oly class at the box and I was the only one there so got some good one-on-one with Mark and worked on my snatch. Going to hit the box tonght.

We go up to Devils Lake for a week of camping starting this weekend so I wanted to pipe in before I'm out of radar range for a week.

[B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast.



Jeff

Jim Cordes 07-06-2010 10:56 AM

Re: Over 50 Crossfitters Sign In
 
7/6 WOD

3 Rounds for Time:
400 M Run
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest

Did not record time, but running splits were about 1:55 to 2:00. Deadlifts were mistakenly done at 60% of bodyweight instead of 60% of one rep max, so I lifted 95# instead of 185#. Consequently, max deadlifts were 14, 14/14, 15/14, 16.

Lots of fog everywhere, inside and out, this morning. Welcome back Edgar from NY, he's going to work with us while on vacation.

The Claw

Pat Quigley 07-06-2010 10:59 AM

Re: Over 50 Crossfitters Sign In
 
Thanks, I've been toying with the idea of doing powerlifting at next winter's Sr Olympics. So about 3 or so months out, I could use a system like this to focus. Events are: back squat, bench press, and dead lift.





[QUOTE=John Jaeckel;806908]Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.[/QUOTE]

Stephen R. Lampl 07-06-2010 02:10 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100706 TUESDAY - - Rest Week Day #2

[/B][/I][I][B]Warm-up:
[/B][/I]1 Mile Walk. No jogging today.....
DROM
Arm Circles
Pass Throughs
Body Circles
15 Good Mornings (PVC) - sub for hip extensions
10 GHD Sit-ups
15 Squats
15 Wall Balls
Stretching/Foam Rolling

[B]Day 3 of Coach Rip's Muscle Injury (hamstring) Rehab Program.
[/B]Back Squat 3 X 25 X 50#
[B]
Additional strength/skill work done:[/B]
Ring Pushups w/20# weight vest: 3, 3, 3, 3, 3.
Weighted pull-ups 10# dumbbell: 3, 3, 3, 3, 3.
Shoulder Press 105# 3, 3, 3, 3, 3. Finished with 3 X 10 X 75#.

John Burch 07-06-2010 04:51 PM

Re: Over 50 Crossfitters Sign In
 
WU
400m row 1:32 Damper @ 5
15 air squat
20 push up
30 situp
400m row 1:28

WOD push press @ 85# situps
40
30
20
10
9:41

Post 12 TGU @ 45#

m/55/178 CrossFitChesterton


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