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that 5000 m row was me tom. i am setting my sights on getting on the leader board for 5000m row befor the end of the year.
tonite buy in 20 20lb med ball sit ups 15 35 lb dbell bent rows 800 m run then 6-6-6 bdell bench 40-45-50(shoulder started to give me issues) then max calorie row in 5 minutes 95 one of the firebreathers hit 157 cals. for a 5 minute row.....not quite sure how he did it but i want to be there |
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The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place!
[B]WU:[/B] Team movement: One partner does 40 ft Walking Lunges with PVC overhead with 2 pass throughs while the other does plank circles (hold plank while rotating shoulders.) 40ft reverse hurdler's stretch Snatch practice [B]WOD:[/B] 4RFT: 15 75# hang Squat Snatches 15 Push ups 17:41 [I]Last one done. :p but one of the heavier weights lifted. Though I did keep pace with the one young gun who also did 75#! My form went to hell & made it harder. I know I can do a decent 75# Snatch, however, doing 60 of 'em is another story...[/I] |
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Nice work Bill...these high rep oly lifts are tough. I am always afraid of hurting myself on the last one....like the last run of the day after a hard day of skiing...that's the run you'll twist your knee.
Missed my WOD today...hate when work intervenes. Went to the gym and practiced some lifts and attempted double unders. Worked on my deadlift and was surprised how well I did. Breezed through 225 and did 250 without hurting myself :yikes: That is a PR for me and I think my form was pretty good. |
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this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.
So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know. |
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11/9 WOD
“Cindy” AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Squats 16 rounds (plus 5 pull ups plus 3 push ups). A little disappointed I did not get to 17, but we were all form Nazis today. All my reps were legit. Push ups are the real bottleneck here, by the end I was doing 3-3-2-2 in order to keep form. I was a round a minute until about round 9, then the collapse in push ups happens hard and fast. Claw |
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Pat, amazing story! We'll be hoping for the best. No doubt your incredible level of fitness kept things from being much worse.
Claw |
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[QUOTE=William Hoogsteden;1003330]The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place![/QUOTE]
Lots of truth there. Gotta strike a balance between humility and awesomeness. Claw |
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Pat: Best of luck. Your conditioning may have saved your life. Take your time coming back until they fully clear you.
Thought my back was better, but wrong. Did back and squat WOD: Alternating sets: Dumbell bent over rows: 10 reps @ 90 lbs ; squats: 10 reps @ 205 lbs: 4 sets 4 Alternating sets seated rows and front squats: rows 720 lbs x 10 reps; squats: 10 reps @ 135lbs 4 alternating sets close grip pulldowns(10 x 220 lbs); OHS :10 reps @ 95 lbs Then took a yoga class and back spasms started again. Time to cool out a bit. |
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Pat
Amazing story! Sounds like you are in good hands. I bet you will be back to Crossfit before you know it. Remember....you don't have to go heavy every time. I wish you the very best and hope you make a speedy recovery....which I agree your exceptional fitness level will assure. David |
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Pat - WHOA!! Hope you're alright! We'll be keeping you and your family in our thoughts & prayers. I liked the fact that the most of the docs seem to want you to get back to working out albeit at a gradual rate!
Perry - Hope your back feels better! Claw - Agreed there's a fine line between being a WODKilla & WODKill! Great job on Cindy! And that's with focusing on form!! [B]WU:[/B] [I]Had to do it in the base Globo Gym due to schedule.[/I] 1/3 mile run 2 head stands 5 one legged step ups, 24" box, for each leg [I]Right knee still the weak one![/I] U Wyoming Jump rope program 1st 2 sets [B]WOD:[/B] 3 RFT: 90 Single unders 20 Pull Ups 10 Burpees (Yay! Burpees!) 12:15 [I]Could've done it faster except that a buddy of mine was impressed with my single unders & asked if I could do double unders! (Only one at a time! :D)[/I] |
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Short WOD tonight. Mostly worked on box squats. Practiced with just the bar and then worked our way up to some weight...about 105#. Then added bands! That was a challenge.
Did 10x2 reps with 75# and the yellow bands. Followed by a burnout with just the bar x 10. Warm-up of burpees and toes-to-hands. |
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[QUOTE=Pat Quigley;1003479]this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.
So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know.[/QUOTE] :yikes: Pat we all know you're a beast, but two heart attacks and you just kept going!? Now I've heard it all! Only on a Crossfit board [B](YAY CROSSFIT).[/B] Best wishes for a speedy recovery to one of the strongest guys I know, I'll pray for you!! So your cholesterol is not high and blockage anyway? |
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crazy story pat. hope you are back in the gym quickly. when i read the numbers you put up you inspire me to be where you are when i am your age. get well soon.
last nite buy in 21-15-9 16 kg kb swing air squats 400 m run 10 box jumps adding 2" per jump....last jump was at 30" then 12 rounds 2 back squat at 250 4 16 kg kb swings 10 high bar green band good moringins 11:24 slow time felt like crap in part i think due to lack of good nites sleep and poor eating through day. |
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11/10 WOD
Front Squat: 5-5-5-5-5 95-135-155-165-175f(3 only) Followed by: AMRAP 6 Min 5 Medball Burpees 10 Medball Cleans 15 Medball V-twists 4 rounds plus 5 burpees plus 6 cleans @ 20#. I should have gotten at least one more FS at 175#. The third rep was hard and my internal voice said, "You've got 2 more of these." I collapsed at the thought. Bastard. AMRAP was fun. Burpees not bad at only 5. Cleans were all, well, clean, but tiring. V-twists all done without break except for last set. Huge class this morning, Zach coaching, good times. Claw |
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[QUOTE]Front Squat:
5-5-5-5-5 95-135-155-165-175f(3 only)[/QUOTE] How long does it take you to do this?? |
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[QUOTE=Deb Borbone;1003786]How long does it take you to do this??[/QUOTE]
We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175. Claw |
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Claw, David - Yay! Burpees!
Great job on the front squats, Claw! If you can keep those elbows up, you have 'em. I know easier said than done! Cliff - Awesome on those box jumps! The highest I ever got was 28"! [B]WU:[/B] Hollow rock work 80ft: -Karaokes -Side step squats -plank walks Clean practice [B]WOD:[/B] 6 RFT: 6 75# Squat Cleans 10 RIng Push Ups 10:43 [I]Used light weight after my Snatch debacle on Tuesday. I'm muscling them more than I should (need to work the hip extension MUCH more). But my squating while catching the bar was much better![/I] |
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Welcome back John Scott
Best wishes to you Pat, Hope your back lifting soon got behind on my posts so just to get caught up WODs on 10/31 11/1 11/2 11/7 11/8 11/9 today 11/10 WOD 3 rounds :40 work :20 rest :40 O/H squats @ 75# rest :20 :40 wall climb rest:20 :40 KB push press @ 30# each arm :20 rest :40 BJ @ 24" :20 rest :40 ABmat situp :20 rest Total movements 175 m/57/180 |
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[QUOTE]We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175.
[/QUOTE]wow, you guys are strong squatters, I would LOVE to be able to do a 20 min 5x5.... [B]11_10_11 Thursday[/B] What a messed up day; probs at home, probs at work, brought the wrong program to gym (from last microcycle) b/c the workout was almost identical - except I shouldve done more power snatching, and shouldve snatched up to 47 not 45. Warmup [B]Powersnatch + OHS[/B] 25kg/2+2 30kg/2+2 35kg/2+1 (3) all easy & w/leg pull. Nick said, if you can powersnatch that 35 like that and land straight legs you should have no prob doing 50k snatch. [B]Snatch[/B] 35kg/2 40kg/2 I did this 4 times, no problem w snatch, good leg pull, my left elbow kept bending in my catch. Nick said my pulls were good, bar was there, freaking light weight, stick the damn catch. Again - miss, spit! I was throwing off the plates to go down. He said, no, "If you dont wanna do it just go home, youre way too docile." Tried again, no go. He finally said, stop it, you supposed to do a double, you did more than 5 snatches at 40. whats next. 47 (I remembered that much). I was loading and he said, disgusted, you put on 45? I told you 42, you put 45 on!! (I didnt hear the 42). Ok then, even better - you snatch 45! 45kg miss. pull fine, dropped it a tiny bit forward (toes) 45kg fine! walked it forward a bit getting up. He said, THAT'S a snatch. He said when he left it was a nice comeback and light a fire under my own a$$ next time. Disappointed i didn't go for 47. [B]Snatch Pull from Hang[/B] 46kg/3 (3) [B]Drop Snatch[/B] 30kg/3 35kg/2 40kg/2 (dropped 40 once) [B]Backsquat[/B] 40kg/3 50kg/3 50kg/3 (miscue shoulda been 55) 55kg/3 60kg/2 (3) |
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william i did you rowing ladder tonite it was pure evil but in a good way:D
you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k. did 3028m. can not believe how much i was sweating after only rowing for 10 minutes.:) what's next? |
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Happy Veterans Day.....
[SIZE="5"][B]THANK YOU FOR SERVING[/B][/SIZE] :) |
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Mon 11-7-11 WOD: 2 rounds
Row 300 20 PP 65# Row 300 15 PP Row 300 10 PP Row 300 5 PP Scaled weight too light (65#) so did two rounds 16:58 Wed WOD: Grace w/115 lbs. 5:26 (30 C & J) Happy Vets Day to all! |
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Happy Vet's Day. Are you all enjoying a Hero WOD today?
John Scott welcome back. Did you find or start an affiliate overseas? |
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Happy Vet's Day
Good to see you Pat. Yesterday's WOD: Push Press 3-3-3 Then.. 21-15-9 Wall balls 30/20 10′/9′ C2B Pull-ups I did 95/135/140 on Push Press....very pleased. Took me 8:03 to finish that Wall Ball/Pull-Up WOD....got to work on my kipping...just falls to heck when I get fatigued. |
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thank you vets!!!
HERO WOD "NUTTS"....from crossfit vancouver, b.c. (slightly modified due to shoulder issues) 10 incline push ups 15-250 dead lift 25 30" box jump 50 ring row 100 20lb vest squats 400 4" box jumps 400 m. run w/45 lb plate 27:57 |
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11/12
Team WOD 3- 4 man team WOD our team finished 3rd m/57/180 |
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[B]11_13_11 Sunday[/B]
cranky. no place to train; freaking cold out; not a good jerk workout. warmup of sorts [B]Power Clean[/B] 35kg/3 (75#) 40kg/3 (90#) 44kg/3 (3 - 100#) all easy [B]Clean & Jerk[/B] 35kg/2+2 (75#) 40kg/2+2 (90#) 44kg/2+2 (100#) 2nd jerk forward 50kg/2+2 50kg/1+1 (4) This was a problem 2+2, cant really jerk at home anymore, I did get some in at 50 w/1+1, have stall mats but still need plywood or Ill break the deck. :-( [B]Clean Pull from Hang[/B] 50kg/4 (2) 57kg/2 (3 - 125#) [B]Clean Lift Off[/B] 62kg/3 (135#) 69kg/2 (3) (the 69 - 150# - didnt seem that heavy, low back is feeling it now) [B]Backsquat[/B] 50kg/2 57kg/2 (4) |
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I was inspired by the Santa Barbarar marathoners and ran the farthest I've run in 30+ years. 10.2 km/6.3 miles in 67:03. (Would have been faster but for two red lights and one full bladder.) [url]http://www.mappedometer.com/?maproute=55316[/url]. (WFS)
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nice to have 2 days off. went for a 6 k.m. hike in the sleet yesterday just to get out and do something.
tonite buy in 2x20 dimper deadlifts 155lb 30 incline pushups farmer carry with odd objects around the gym bench press 3-3-3 135-155-165 (which i was really happy about as my last 1 rep max was 165. my shoulder felt o.k. afterwards as well but i definatly noticed an ache on the last couple of reps) then 3 1/2 rounds 20 m farmers carry 195 lb per side (this was done 4 times) 10 - 30" box jump (this was done 3 times) 3:38 the last couple of box jumps were super sloppy but got them done. |
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[QUOTE=Cliff Miller;1003929]william i did you rowing ladder tonite it was pure evil but in a good way:D
you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k. did 3028m. can not believe how much i was sweating after only rowing for 10 minutes.:) what's next?[/QUOTE] Cliff - what a rockstar!! One of my buddies blasted the 1st min & did 300m, he was trashed for the rest of the WOD. You, sir, are a beast!! Pat - Hope you're doing well. Claw, awesome work on that run!! Heard from my buddy with the diverticulitis. He had surgery for an intestinal blockage & they elected to reconnect everything. Good news!! His Doctors & wife believe that he wouldn't have come through this if he hadn't been CrossFitting! [B]WU:[/B] 400m run 3 rounds: 5 K2E 10 Push Ups 10 Sit Ups 15 air squats 30 sec Samson Stretches (each side) [B]WOD:[/B] KB Deadlift (2 KBs) 5-5-5-5-5 1st set on floor 2nd set on 25# plates 3rd set on 45# plates 4th set on 45+10# plates 5th set on 45+25# plates 2 2 Pood KBs |
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Diverticulitis, heart attacks...what's next?
Going to get a physical Thursday, first in a decade...I'll let you know what my doc finds, and hopefully all this crossfitting will help me combat my leprosy infested colonic volvulus with a myocardial infacted syphallitic lesion. “Cindy” 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats 13+3 Rx'd |
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Not feeling energized lately started WODS and just went MEH.
Went to some kettlebell 40# left right swing snatch front squat etc. To about 60 reps Variation of the wall ball off of GHD (don't have GHD and may never get this) abmat on ground slight bounce off wall with 20# medicine ball oh throw situp slight bounce due to worried about house a little. OK lack of motivation, so so wods and yesterday I PR squat 5x175# (5x5 progression) Today deadlift PR 275# x 5 Wish you all health, I hope you fellow over 50s bounce back from health issues. |
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[B]@ Pat Q.[/B]
I have been dealing with much the same for the past month, with a completely different outcome. Having to heavy breathe during box jumps, wall balls and DU's. I continued to workout for 4 months, my 5K time increased (got worse) by 1 minute four months ago, then an additional increase of 1 minute 2 months ago. At any point that I was breathing heavy and pushed harder (thinking it was all in my head) I would start having this horrible burning sensation in my stomach. Went to the doc, he sent me to the cardiologist. Mind you all my Cholesteral is 135, my blood pressure stays right at 110/70. Both considered excellent. He does the treadmill stress test, symptoms present at 13:26 which is a nice steady quick run uphill. No change in the EKG. He sends me for an echocardiogram. I head to DC to run the Marine Corps Marathon 10K with some friends. They call and recommend that I not run. Come back home and they did the angiogram last Monday. I have a perfectly healthy heart and don't even need to go back for a follow-up with the cardiologist. The question still remains as to what is causing the stomach burning. I have just about resigned myself to lactate threshould as it only happens under extreme exertion. If nothing else, the angiogram forced me to take a full week off from working out. Listen to your body peeps!! Waiting to hear back from my doctor for what's next. In the mean-time I've inserted an extra rest day and backed down on the push for one more week. [B]11-14-11[/B] Linda scaled 125# dead-lift, 55# bench, 55# hang power cleans |
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David - What can I say? It sucks to get old! But it beats the alternative! I'm convinced crossfitting helps us get through any health issues!! BTW, Nice Cindy!!
Tom - Congrats on the BS & DL PRs!! Michelle - I hear you on those increasing 5K times! You are right about listening to your body! Great job on that Linda! [B]WU:[/B] 400m run B-ball court width- high knees butt kickers 10 push ups Frankenstein Walks skip for height skip for distance Squat Jumps Spidermans 10 hand release push ups [B]WOD:[/B] 20 min AMRAP: 3 Wall-Climbs 10 Up-Downs 5 Parallette Pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) 4 rounds + 3 Wall Climbs + 10 Up-Downs + 3.5 Parallette Pass-throughs [I]Wall Climbs were the worst! The whole WOD smoked my shoulders!! Forward Parallette Pass-throughs were easy, backs not so much. Grasshoppers were much more difficult if you let your shoulders drift back from the plank position! I really wanted to get 5 rounds in! NEXT TIME!:ranting2:[/I] Clean & Jerk work: 75# & 125#: Did at least 6 doubles set at each weight! Good Class!:D |
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i second or third the idea that crossfit is helping with health issues. i feel in the best shape of my life thanks to crossfit.
talked to my coach today about training for next junes tougher mudder in whistler. he said to start doing a 5 k run or wind sprints at least once a week now and then come the new year we will ramp up the training. i am aprehensive and yet looking forward to this event as it is 4 times longer than i have ever run. tonite buy in 15 20 lb ball slams 15 green band good am's 400 m run then back squat 3-3-3 245-275-295 then 5 rounds 5 x 35 lb dbell row 5 x ring row 5 x 20 lb ball slam 3:20 |
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[QUOTE=William Hoogsteden;1005235]David - What can I say? It sucks to get old! But it beats the alternative! I'm convinced crossfitting helps us get through any health issues!! [/QUOTE]
Bill: Can't agree more. Feeling great these days. The irony is that a couple of years ago I was doing yoga six times a wek and teaching, but my back was killing me. Don't know if it's the paleo/anti-inflammatory diet of the work outs, but I'm feeling better doing this. Nice job on the clean and jerks. I worked on that this evening at my box as well as: Heaving snatch balance 3-3-2-2 Hang snatch 3-3-2-2 Hang power clean 3-3-2-2 I was fried. Arms just ached still from Cindy. Worked with 65# on the lifts but not my day for PR's. Will try to rest tomorrow but probably won't. |
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11/13
jumprope WOD 21/15/9 BJ/pushup/burpee Post ran sprints 11/14 Rackpills @135w/ chains 3x5 @75 3 racked lunge each left and right with 3 front squats bent over rows 8 @ 95 115 135 WOD 15:00 AMRAP row 400m 15 55# KB swings Russian 10 pullup 4 rounds WOD#2 run 200m @ the top of each 4:00 EMOM 7 squat with 35# kb 3 burpee 4:00 EMOM 3 KB thrusters @ 55 5 pullup 4:00 EMOM 15 situp 3 jump squat m/57/180 |
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11/16 WOD
AMRAP 20 Min 15 Overhead Squats (95#/65#) 10 Man Makers 60 Second Plank Scratch. Felt kind of crappy this week, but decided to show up for a WOD and see what happens. Did warm up jog and warm up, but felt weak and breathless, so I decided to call it a day and go home. Feel like a wimp but my brain tells me this is the right thing. To quote Homer Simpson: "Alright Brain, you don't like me, and I don't like you. But let's just do this, and I can get back to killing you with beer." Claw |
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[QUOTE=William Hoogsteden;1005235][B]WOD:[/B]
20 min AMRAP: 3 Wall-Climbs 10 Up-Downs 5 Parallette Pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) 4 rounds + 3 Wall Climbs + 10 Up-Downs + 3.5 Parallette Pass-throughs [I]Wall Climbs were the worst! The whole WOD smoked my shoulders!! Forward Parallette Pass-throughs were easy, backs not so much. Grasshoppers were much more difficult if you let your shoulders drift back from the plank position! I really wanted to get 5 rounds in! NEXT TIME!:ranting2:[/I] [/QUOTE] William I completely concur with you on this WOD it torched my shoulders when we did it as well. I made it 4 rds + 3 WC. [B]11-16[/B] This morning I met Fran again. I allowed her to take my MOJO but I finished. 12:42 which is ridiculous but it's over and done. My quads feel like I did tabata squats for the first time. |
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11/15
WOD 6 rounds 15 O/H squats @ 75 12 T2B run 200m 18:58 11/16 push press 95/135/155/165 Decline triple bench 135/155/175/205/225 WOD 7:00 EMOM HC @ 135 rest 2:00 AMRAP 9:00 9 pushup 9 situp 9 air squat 9 BJ @ 20" 7 rounds 9 pushup 6 situps m/57/180 |
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