Re: Over 50 Crossfitters Sign In
 

Front Squats: 2-2-2-2-2-2: 135,155,165,185,195,200.

5 rounds Alternating presses and dead hang pull ups:

5x95; 10 PUs
5x115;10 PUs
5x120;10 PUs
5x125;10 PUs
5x130(PR); 10 PUs

3 rounds: 10 back squats @205 and 25 pushups.

4 sets of scapulae raises 20 lbs x 15 (for shoulder rehab)

Core routine.

Re: Over 50 Crossfitters Sign In
 

Very few at Tribal.

Strength: back squat: 5x135,5x225,2x315,2x315.

WOD:3rft
15DL,225
21kb,1pood
Run400m

Scale:185DL,200mrun

Time11:57.

Re: Over 50 Crossfitters Sign In
 

Great time Pat!

4 mile run. Very difficult today. Perhaps it's because I've been eating so much crappy food and alcohol. Or, perhaps legs tight from yesterday's workout.

Took my kids to "Bounce" a trampoline place. Bounced and jumped for an hour in a room size trampoline. Great fun and quite a balance workout.

Re: Over 50 Crossfitters Sign In
 

12/26
wu jumprope
Strenght
max Rack Pull/DL
wu6@135 work 3@225 1@315 1@345 F@395
1:00 Back Squat max rep wu @135 12x185 6x2@225
3x10 good mornings @135

WOD 15:00 AMRAP
10 DL @155
10 24" BJ
run 200m
10 pushup
10 pullup
60 jumprope
4 rounds

m/180/57

Re: Over 50 Crossfitters Sign In
 

Monday
10 swings L & R 55lb
10 goblet squat 55#
20 abmat situps

3 rounds 13:40

Fran 35 lb dumbells 13:53

Re: Over 50 Crossfitters Sign In
 

3 days off over the holiday has done wonders for my creaking.

[B]12-26[/B]
5 rounds for fun
10 reps 55# push press
10 reps 55# SDHP
10 reps inverted box HSPU
10 reps incline db rear delt raise (not CF but rounded the shoulder wod nicely)

[B]12-27[/B]

Barbara (scaled reps)
15 pull-ups (band)
25 push-ups (incline bench working out the "worming")
30 sit-ups
40 squats

5 rounds for time 38:42 with 3 minutes rest between rounds.

Re: Over 50 Crossfitters Sign In
 

Back from an 8-day cruise to Mexico, and I actually got some WOD's in.

12/19 WOD
Four rounds for time
15 DB squat cleans
15 DB push presses
0.5 mile treadmill run
31:15 (including 2 minute phone call in middle) @ 25# dumb bells.
The squat cleans sucked the life out of me. All push presses unbroken. Runs done at 1.0 incline setting.

12/20 WOD
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
9:31.
Sit ups were clear bottleneck, double unders went well.

12/21 WOD
50 push ups
0.5 mile treadmill run
40 push ups
0.4 mile treadmill run
30 push ups
0.3 mile treadmill run
20 push ups
0.2 mile treadmill run
10 push ups
0.1 mile treadmill run
About 21 mins at 1.0 incline setting on treadmill.
Kept time but forgot to write it down. I blame "Cruise Brain." Definitely feeling all the bloating salty food.

12/23 WOD
1/3 mile buddy carry with 216# buddy.
About 9 mins.
I bet my son-in-law he could get his weight below 210# several months ago. He weighed 263# at the time of the bet and got down to 192 the first day of cruise. Amazing! Unfortunately, I should have done the carry the first day, as he worked his way back up to 216# for the carry. The 1/3 mile distance was chosen because it was the length of one lap around the cruise ship running track. Video likely to be posted on YouTube.

Claw

Re: Over 50 Crossfitters Sign In
 

12/27

wu jumprope

WOD jumprope
50 45# KB swimgs
50 pushup
100 situps
50 pushup
50 45# KB swings
jumprope

welcome Back Claw

m/57/180

Re: Over 50 Crossfitters Sign In
 

nice job on the carry jim

michelle i too like those extended days offs for the creaks. they do work wonders

perry...i can not imagine how much fun that would be to bounce on a room size trampoline....sounds like way to much fun for an adult:)

great xmas work everybody

tonite

12 rounds

2-240 back squat
4 green band pull up...my shoulder handled it well
6 per side 25 lb dbell snatch (my shoulder held out for 10 rounds and then started to let me know it was not happy)

17:35

Re: Over 50 Crossfitters Sign In
 

[B]12_27_11 Tuesday[/B]

[B]Front Squat[/B] - both ATA... BOUNCE!
115#/2 (PR for a double)
120# (PR for a single)
I couldve gone to 122# and gotten it, 125# F.
gotta love the squats at the end of the workouts, never know how they'll go.

Re: Over 50 Crossfitters Sign In
 

Hope everyone had a great Christmas!!

I did mostly Christmas stuff & took the 4 days off as rest!! You folks put me to shame!!

[B]WU:[/B]
1000m Row, 5 min Jump Rope (DU Practice!!)

[B]WOD:[/B]

Push Press 5-5-5-3-3-3 for Max Load.

THEN

Max Pull-Ups X 3 Rounds

95#-125#-145#-155#-175#(1)-165#(PR! :pepper: )-170#(1)

10, 6, 7 Pull up reps

[I]First 3 set were 5 reps, last were 3 rep attempts. Felt good about it though I had to tape up my right wrist! 175# was a 1 rep PR, so even though I couldn't get 3, I felt good about it![/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE

[B]Front Squat[/B] - both ATA... BOUNCE!

Deb: need a clue this time. What does ATA....Bounce mean?

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;1017932][QUOTE

[B]Front Squat[/B] - both ATA... BOUNCE!

Deb: need a clue this time. What does ATA....Bounce mean?[/QUOTE]

My guess is ___ to ankles
work gym 5000 meter row 22:16
22 minutes on the rower hurts my ___

Re: Over 50 Crossfitters Sign In
 

It hurts your A$$, Tom?? Its funny the rower at my gym has a seat with a back. Never seen that.

ding ding ding ding! we have a winner!! yes its a$$ to ankles. Im supposed to take adv. of the rebound at the bottom (catch a bounce).
I don't post my whole wods in here anymore, b/c I figure it doesn't relate or make sense!

Im trying to look back thru my log and figure out what kind of progress I made this year (eh, your 50s are not so awful - I was talking to a 20-something last night with less mobility in OHS than me!! :kicking0:)

It would be interesting to read everybody's accomplishments/measurable results for 2011, if you have time to post them.

Re: Over 50 Crossfitters Sign In
 

Strength:bench:multiple sets of 10x135 with a few different sets of bands. Worked with a few different tubes to increase the arch in my back on the bench.

WOD

1 rft.
10 hspu
25 dead lifts 250#
35box jumps
50pull ups
100 wall ball
200 double unders
400 m run

I dropped out after 20 wall ball. I hit the proverbial wall.:evilsmile

Re: Over 50 Crossfitters Sign In
 

Great idea Deb and fun looking back over the past 2 years. Glad it was slow today at work.

Made me realize a couple of things. Even though I have written down every day at the box my record keep sucks. That out of the 2 years I have been xfiting I have been dealing with injuries/rehab 75% of the time. My entire last year in the log book has been made up of mostly modified workout due to my shoulder.

I am now even more greatfull for the support of my coach’s and their never ending support of me. When I was in picking up my log books this morning I was talking to Jesse and brought up the point that after my surgery my g.p. and surgeon both said that I should give up crossfit. I am so glad that I chose to not listen to them!! See being stubborn has its good points.

Bench starting 160 p.r. 250 last bench press 185 which has been going up every time post surgery. My goal for 2012 is to set a new pr in bench

Back squat starting 225 pr 380 goal for 2012 to break 400

Front squat starting 205 pr 305 using the hi pins on the custom rack goal for 2012 same weight w/out using rack

Dead lift starting 225 pr 420 goal to hit 430

5 km run starting 34:55 last one 29:25 goal to keep bringing that number down to as low as it will go

5,000 m row starting 23:56 last one 20:08 goal to break 20:00

Goals for 2012


To get back on my mountain bike and see if I can begin to enjoy it again.

To finish “tough mudder” without walking any part of it. (I think I have put together a solid team and we can all accomplish this, I may be the weak link)

To bring my 10 k. time to under 1:00:00

To get out and rock climb at least a couple of times a month.

do the Chief at least once a month for time. (gym record is around 28 minutes up so i hope to come close to it...about 2,000 feet bottom to top over about 1.5 k.m. long)

i feel all of the above are achievable so it will be fun to read this post in a year from now.

Re: Over 50 Crossfitters Sign In
 

1st wod:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Modified: used 55 lbs on snatch (learning phase) and 95 on OHS: 11 min. 8 sec.

First time felt good on the snatches and they didn't bother my elbows or shoulders. Could have done more weight but will stay low until much more competent.

Was advised that I was too far forward on my toes vs. Heels. Another thing to work on.

2nd WOD:
20 min. AMRAP:

24 '' box jump x 18
Toes to bar-15
Pull ups: 12

4 rounds but was continuously interrupted by people.

Re: Over 50 Crossfitters Sign In
 

Perry - [QUOTE]...but was continuously interrupted by people...[/QUOTE]I hate when that happens! (Usually at a Globo!)

Deb - [QUOTE]I was talking to a 20-something last night with less mobility in OHS than me!! :kicking0:[/QUOTE] [B][I]LOVE[/I][/B] to hear that!!
Gonna have to dig through my log to see what I've done!!

Cliff - You're a BEAST!! Awesome work!!!

[B]WU:[/B]
Burpees (Yay! Burpees!), Jumping Lunges 10-8-6-4-2 reps

[B]WOD:[/B]
Partner Workout – For time:

1000m Row (Both Athletes)
100 T2B
100 35# DB Hang Squat Clean Thrusters
100 36″ Box Jumps [I]Scaled to 24", couldn't even get 24" plus a 45# Bumper[/I]
800m Run (Both Athletes)

32:26

[I]Tough WOD!! There were 3 in my team & I barely got 45 reps for the 3 100 rep exercise sets. 35# DB Hang Squat Clean Thrusters were awful!! I was one of the few doing that exercise Rx'd & even though we were last, we were only behind the other teams by less than a minute! Feel good about that![/I]

Re: Over 50 Crossfitters Sign In
 

Cliff I agree with William your a Beast alright!

12/28
pushpress 3@95/125/155
max bench press in 1:00 3 rounds 18/15/15
5x7 Tate press @ 40# DB + 3 hang clean @ 135

WOD 17:00 AMRAP
6 power cleans @ 115
6 DH pullups
10 24" BJ
9 rounds 6 clean 4 pu

m/57/180

Re: Over 50 Crossfitters Sign In
 

thanks guys...not really a beast just trying not to grow up....:D

tonite

push ups...6-6-5-4-max reps 15 was quite happy to be doing pushups again

then

1 rep max bench press with 3" and 4 1/2" boards on chest

205 and 225 was quite happy with those lifts

then 5x10

"jm" bench press w/45 lb bar

Re: Over 50 Crossfitters Sign In
 

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

50:12 (on 2nd set of squat cleans, I did only power cleans )

Re: Over 50 Crossfitters Sign In
 

My goal at this point is to make a lasting impression so when the younguns get to be my age they will say "remember when that woman was the oldest one at the box? I can't believe she did CF way back then!"


[B]12-29[/B]
10 minute AMRAP Partner WOD
12 Wall Balls (20/14)
power snatch (95/65) scaled to 60# for me.

Partner 1 starts wall balls while partner 2 does snatch. After 12 wall balls partners change places. Total reps of snatches for score.

63 total snatches. This was fun except that my partner did all WB's unbroken. :p

Re: Over 50 Crossfitters Sign In
 

Michelle - [QUOTE]My goal at this point is to make a lasting impression so when the younguns get to be my age they will say "remember when that woman was the oldest one at the box? I can't believe she did CF way back then!"[/QUOTE] "And she beat us doing the WODs!!" :D

Perry - AWESOME!! One of the Colonels and her son did scaled versions & it Still looked brutal!! GREAT JOB!

Cliff - [QUOTE]..not really a beast just trying not to grow up....:D[/QUOTE] My goal exactly, you are living the dream!

[B]WU:[/B]
10 Pull-Ups, 20 Push-Ups, 30 Squats, 400m Run X 2

[B]WOD:[/B]
Crossfit Total

1 Rep Back Squat
1 Rep Press
1 Rep Deadlift
* For Total Load – You have three lifts per movement to try for your max if you want to use them.

275# Back Squat [I](had a 295# 1/4 squat!! GRRR! :ranting2: )[/I],
135# Press [I](135 was easy, but I can’t get 140!!)[/I],
335# Dead Lift
Total = 745

[I]If I would've been able to make the 295#, I would've set a PR!! The problem is that 3 shots doesn't allow for much playing to try and get a little more weight.[/I]

Re: Over 50 Crossfitters Sign In
 

Cliff, great goals for Crossfit.


WOD:

Dead lift:.. 2X10X135,2X10X225, 6x275.

Experimented w. 3 colors of short bands.

Re: Over 50 Crossfitters Sign In
 

Bill: Looks like your quickly improving in all your lifts. Way to go!

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

7 rounds plus 10 pull ups.

Re: Over 50 Crossfitters Sign In
 

12/30/11 Deadlifts, Cleans and KB Swings

Warmup: jump rope, Abmat situps, back extensions, shoulder mobility, pulldowns, KB swings, air squats

Workout: 5 RFT
95# deadlift X 9 reps
45# hang power cleans X 6 reps
35# KB swings X 3 reps
8:10

Skills: squat cleans 20, 45# X 10 reps

Can’t do overhead work during this phase of physical therapy so substituted cleans for snatch. Tried to do PVC OH squats (thinking the lack of weight would be ok) but it hurt the shoulder so switched to the KB swings.

Re: Over 50 Crossfitters Sign In
 

[B]12-30[/B]
5 rds for time
500m row
50 squats (scaled to 40)
30 back ext. (scaled to 25)
26:30

I went back through my journal and that made close to 700 air squats for the week. Needless to say, my thighs are toasted.

I hope you all have a very safe and Happy New Year and I will catch you all next year!!

Re: Over 50 Crossfitters Sign In
 

Thurs.
played with kettlebell thrusters OH squat with 45# bar for form,
I seemed to have lost OHS to mobility, will get it again soon.

Kettlebell thrusters with a single 55# was fun did sets of three on each side.
any kind of squat still takes my wind.

Friday Bench 135# x 6 normal grip 135# x 3 narrow 135# x 3 wide.
then 165# x 3 haven't benched much, may be a PR.

Then 135# x 15 reps I remember working up to 15 air squats without taking a break.

Well happy new year to you all.

Re: Over 50 Crossfitters Sign In
 

great way to end the year. the wod was xfit football total.

my coach would not let me do the clean sooooo

back squat 350
bench 187.5
dead 405

total 942.5 which put me in second place at the box with only 1 more class to go. i was happy with that placing as everybody else had their clean weight added in the total as well.

have a safe and happy new year's eve.

thank you all for the support and encouragement to all and keep up the great work!:pepper::pepper::pepper:

Re: Over 50 Crossfitters Sign In
 

12/30
2x12 box squat w/bands from floor 2x6 @135 2x6@ 185
7 single DL w/ chains @ 315
4x7 belt squat @70
2x10 good mornings @ 135
WOD EMOM
1 C&J @ 115
5 situps
2 C&J
5 situps
increase C&J by one every 1:00
7 rounds

12/31
9x3 speed bench red bands @ 135
2x25 pushup
75 green band tri ext

4 man team WOD one man is always pulling 135 sled 70' my guess
100 pullup
100 pushup
100 situp
100 air squat
100 135 DL
100 med ball cleans
100 ring dip
100 wallball
100 T2B (from rings)
100 DU
100 Burpee
sled pulls were the worst part of this one I don't think I did any pushup
air squats, or jumprope Thanks Guys

m/57/180

Re: Over 50 Crossfitters Sign In
 

8 mile run in the woods. Great day!

Happy new year cross fit friends!

Re: Over 50 Crossfitters Sign In
 

Here's to a healthy and fit 2012. Happy New Year.
WTG [B]Cliff!![/B] impressive and inspiring.

Re: Over 50 Crossfitters Sign In
 

Great job everyone.

We did the hero WOD "Murph" today. A fitting way to celebrate the New Year. I did it in 48:30. Five days in a row at the box....a record for me.

Happy New Year to all my crossfit AK's (that's short for the yiddish term Alter Kocker, old guys, but literally old ****ter :rolleyes:). It's been a great introduction to crossfit this year....made huge strides...and hope to be right here with all of you in a year reporting our successes.

Re: Over 50 Crossfitters Sign In
 

10 deadlifts 165#
5 thruster L 5 r 40 #KB
5 swing r/L 55# KB

3 rounds 10:15 might have went for 5 but it was hot out.

Re: Over 50 Crossfitters Sign In
 

12/31 workout

3.4 miles/5.5 km run, hilly course, in 34:56.

Claw

Re: Over 50 Crossfitters Sign In
 

Hi to all the over-50 Crossfitters who post here. You are an inspiration to me! I've followed this thread off and on for a while, and I'm thinking it would be good motivation for me to start posting here; keep me a little more accountable. So...I'm 5'3", 115 pounds, 54 years old. Yesterday to end 2011 I did 6 x 1 deadlifts at 195. No WOD because the deads had sapped me.

My goals for the coming year are to finally be able to do pullups without a band, to deadlift 2x my bodyweight, squat 170 lbs., and press 85 lbs. for a Crossfit Total of 455. Right now my total is 405. I also hope to attain Level 1 Certification and start doing some training for my box.

Happy New Year to everyone, and good luck with your goals for 2012.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Martha Lamb;1019130]Hi to all the over-50 Crossfitters who post here. You are an inspiration to me! I've followed this thread off and on for a while, and I'm thinking it would be good motivation for me to start posting here; keep me a little more accountable. [/Quote]

Hello Martha I have been posting regular for about a month, and I think it helps.
This group is well accomplished and I feel silly posting some of the times and/or weights. The improvements will come and mean something when they are posted.

Happy new year to all

Re: Over 50 Crossfitters Sign In
 

Martha, welcome aboard. I find it adds to strength and recovery to follow my strength work with some allied exercise and body weight exercise. Very often this can be the WOD. If my focus for the day is strength, I will scale back the WOD.

Started my Wendler program again and stepped back 4waves.

Back squat: 5X 235,275,305.

Push up max: 50.

10 minute double under practice.

WOD:
7minute AMRAP:

10 squat cleans w. 95#.
20sit ups.
Scale: 65#.

2rounds+ 10 cleans.

Re: Over 50 Crossfitters Sign In
 

1/2/2012 WOD

"Susan"
10 rounds for time
200 M run
10 squats
10 push ups

15:35
At SBCC track. Forgot the gym opened today. Metcon shot to hell, ready to get back at it!

Claw

Re: Over 50 Crossfitters Sign In
 

2102 Crossfit goals:

Immediate: heal and rehab my shoulders and chronically sore elbow (hopefully just a week or so).

Intermediate: drop down in weight and master the fundamentals.

Long term: Crossfit games.

Today: Alternated back squats and dead lifts:
135x10/135x10
185x10/185x10
205x5/225x5
205x5/225x5
185x10/185x10
135x10/135x10
(really concentrated on form and it felt effortless).

Shoulder rehab: 3 sets scapulae raises; 3 sets bent over straight arm flys; 3 sets straight arm kick backs; 3 sets external rotators; 3 sets internal (all w/ 15 lb dbs)

100 sit-ups; 20 alternating seated 40 lb ball slams(each side); 4 sets 2 plyo ball one legged planks with knee to chest alternating.