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Or 2012.

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Hello over 50 CFers, Been doing crossfit type workouts for a couple of years but a shoulder injury kept me from some of the overhead lifts. I saw on another thread that some young bucks have got 20 rounds while doing "Cindy", I did 19 plus 5 pull ups this morning at age 52, I think i can get 22 next shot in a couple of months. What about my fellow 50+ crossfitters?

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Mark 19 is the most I have ever hit
Welcome Martha Alden and Mark
1/2/12
someone wrote a 10,000 Burpee challenge on the board for 2012, so what's 40 Burpees a day, I'm in 61 today with burpees in the WOD

box squat 3@135 3@185 1@225 1@245
back squat 3 x max in :45 6@225 5@225 5@225
good mornings 3x10 with 10 burpees between sets

WOD 6:00 AMRAP
5 burpees
3 thrusters @ 95

6 rounds 1 burpee

post 24 kg KB swings
HD pushups
pullups

m/57/180

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welcome mark and martha.

tom don't put your self down. none of what you do is silly. just keep doing what you are doing for your self and the rest of it will fall into place.



interesting case in point here. for new years eve this year i took my wife to a concert by a canadian group from the '70s and '80s (april wine) there were only about 300 people at the show and we seemed to be right about in the middle for age. yesterday morning while talking about the show we both said we could not believe how many people (80-85%) were fat and out of shape. it made both of us realize how important being active is now more so than ever before.

tonite

"harvest of sorrow"

1000 m row

21-15-9
100 lbs per side farmers lift
20 lb wall ball

1000 m row

15:46

then

9-11-8-8-(max) 21 push ups with 60 second rest between sets.

glad my shoulder was holding up through the pushups with no real issues

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Weekly Deadlift
PR 285# single typical 5's leading up 225, 245 and 265
My goal is in sight 315# about 10 weeks, since i will be away from the gym for 3 weeks this month.

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[QUOTE=Cliff Miller;1019559]welcome mark and martha.

tom don't put your self down. none of what you do is silly. just keep doing what you are doing for your self and the rest of it will fall into place.
[/QUOTE]
Mark yea I think 19 rounds is very good. I usually do 10 or 15 minutes on Cindy to keep the pace fast for me. I may have hit 6 and 9 rounds (15m).


Cliff your right I need to talk positive about this stuff, my major change has been consistency has been much better in the last 3 months.

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[B]Hi Folks and Happy New Year to All![/B]
Been down with a severe herniated disc since April. Took a month off for treatment and did bodyweight exercises all summer. Since the summer I have been doing TRX workouts and mixed in some crossfit WODs.

I am now planning to do only scaled crossfit WODs for the month of January and depending on how it goes plow full speed ahead in February.

Did a scaled Fran yesterday: 65 lbs Thrusters 6:51

Really protecting my lower back. Well its a start. Good to be back with all of you! Have a great New Year!

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12/31/11 Hidalgo

Warmup: Row 500m, jump rope, air squats, Abmat situps, shoulder mobility, assisted pullups

Workout: Hidalgo (Pack -)
Run 1 mile
Rest 2 minutes (forgot)
45# squat cleans X 20 reps
20 box jumps, 20”
20 walking lunge w 25# plate
20 box jumps, 20”
45# squat cleans X 20 reps
Rest 2 minutes (forgot)
Run 1 mile
27:19

Cash out: L-sit, tuck sit

Was so excited by my 7:30 mile that I forgot to take the 2 minute rest but it was a great workout. RIP Hidalgo.

01/01/12

Today everything hurt my shoulder except jumping rope and situps so that’s all I did.

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01/03/12 Run and Squats

Warmup: Row 500m, jump rope, shoulder mobility, Abmat situps, air squats

Workout:
Run 0.25 miles (8:00 pace) between squats
Back squats X 5 reps - 95, 135, 175, 195, 205 X 5 reps

Skills: Box squats 135# X 5 X 2 sets. Shoulder physical therapy

Did not time the workout. Monitoring what my shoulder could handle during the squats.

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1/3 WOD

3 Rounds for Time:
21 Overhead Squats (95#/65#)
15 Kettlebell Swings
9 Deadhang Pullups

12:03 @ 75# OHS/1.5 pood. Uncharacteristically for me I played it smart and went lighter on the OHS due to the 2-week layoff over the holiday. Even at the lighter weight, this was a metcon burner. Had to break everything up into sets except the first 15 kb swings, and ended up doing dead hang pull ups in sets of 2 with a little squirming to get up.

Started with two minutes max situps, and got 62. This is only six off my best, so I'll take it and be glad the layoff and cruise/vacation food didn't take a bigger toll.

Great to be back!

Claw

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12/03
burpees again today 74 T

WOD 3 rounds
8 DL @ 225
1:00 jumprope
rest 1:00
3 rounds
10 24kg KB swings
1:00 broad jump burpees 7-8 per round
rest 1:00
3 rounds
15 pullups
20 pushups
25 situps

m/57/180

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last nite

3-3-3 bench press w/4 1/2" and 6" boards on chest

4 1/2" 185-205-215
6" 305-215-225 (sctatch got 2 out of 3 however)

then

5x20 bench with bamboo bar / red bands and 12 kg kb

was starting to shake pretty good on reps 17/18/19/20 on sets 3/4/5

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Strength: bench press 5X185,205,225(8).
Compound:3X5 bent rows (225#)&dips

Snatch practice.

WOD
11snatch@95
11knee ups
For3rft.
7:59.

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01/04/12 Row 5KM

Warmup: jump rope, Abmat situps, weighted back extensions, air squats

Workout: Row 5KM
22:31

Skills: shoulder and spine mobility, shoulder physical therapy

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1/4 WOD

Bench Press:
5-5-5-5-5
135-145-155-165f(3)-165f(4)
After my first fail at 5 x 165 (my bodyweight), I considered going down to get five full reps. Maybe I should have, but I was psyched to get 4 reps @ 165 on my last try.

AMREP 5 – Handstand Push Ups = 13 (after the 12th it took over a minute to get the 13th, and then just barely)
AMREP 4 – Medball Cleans = 54 (really liked my number here)
AMREP 3 – Toes to Bar = 27 (also liked my number here. I "kicked" my toes up toward the bar at the end so I was able to make legit contact)
AMREP 2 – Burpees = 18 (ugh. Yay burpees!)
AMREP 1 – Jump Lunges = 31 (liked my number here. Struggled one at a time until last 10 seconds or so when I went full bore).
Total = 143

This was a nice WOD. I think even if we had 10 minutes for HSPU's I wouldn't have gotten too many more -- maybe because of bench presses. Otherwise, great time increments for each movement.

Claw

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12/04

Snatch grip PP 2@95 125 145
Max reps Bench in :45 @ 185/10-9-8 3@225
KB cleans @ 35# ea 6 w/ 3 upright rows 6 rounds

WOD 7 rounds
5 R 5 L 35#DB pushpress
8 pullup

40 Burpees today

m/57/180

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Happy New Years to one and all!!

Welcome Martha, Alden, & Mark!!

[QUOTE=David Cahn;1019088]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.[/QUOTE]
WOW! What an AWESOME Murph time!!

[QUOTE=David Cahn;1019088]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.[/QUOTE]
LOVE that term!!!

JB & Claw- YAY! BURPEES!!

I've been slacking since last Thursday & HAVE GOT to make up for it to keep up with ALL you guys!!

As I told a newbie in our box, as long as you do CrossFit, you will be ASTOUNDED at what you WILL be able to accomplish!!

[B]WU:[/B]
Hollow rock practice
Partner work:
One does weighted over head lunge (30#) & 2 DB Thrusters for 20 ft, Partner does weighted "Good Mornings" (30# DB)
One does 10 scapular pulls & 10 "In and Outs" While Partner does 3 sets of 3 Push Ups (Normal, close hands, & wide hands)
One does "Bootstrapers" (squat with weight then extend legs swing weight underneath) then wide step while Partner does Paleo sits

Front squat practice (2-2-2-2-2-2-2) (45-75-95-125-145-175(f))

[I]These were from the Clean, so that was the limiting factor. Kinda bumbed since I did 2 rep Front Squats using a rack @ 205 (PR!) the night before at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]local Globo...[/URL][/I]

[B]WOD:[/B]
"Ricky"
20 Min AMRAP:
10 Pull Ups
5 2 Pood KB DLs
8 95# Push Press

7 rounds + 4 Pull Ups

[I]You know it sux when you are looking forward to Pull Ups. Push Presses were hard. Actually, I didn't get my groove on with them till the last rounds! Still feeling crap in my lungs from my cold!!

Perry - you've been Kick@$$![/I]

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Mini-Cindy 15 Rounds

Started doing the Mobility WODs. Wow, they are great!

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last nite

push ups 90 second rest between reps

10-12-8-8-30 (max)

6-6-6-6-6 good mornings
110-130-150-160-170

dimmler deads 2x20 155lb

then a tabata 20 seconds on 10 off 8 rounds

75 lb front squat

87 squats.

i still am feeling it in my legs this morning. glad tonite is an off nite.

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01/05/12 Deadlifts 5 X 5

Warmup: Row 500m, jump rope, Abmat situps, weighted back extensions, ring rows

Workout: Deadlifts

95-155-205-255(PR)-255 X 5 reps

Skills: double unders, lunges

Previous best five rep set for deadlifts was 227#. Also managed my first successful double under today. grin

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Hi Kids! It's great to see you guys. I just know that sooner or later work will slow down. But until then...

[B]1-3[/B]
7 rounds for time & weight
35 double under (attempts plus singles and getting better!)
power snatch
70#-75#(x)-65#-65#-65#-70#-75#

12:56 410#total

[B]1-4[/B]
25 ghd sit-ups
1 MU (sub 1 pull-up, 1 dip)
20 sit-ups (ghd taken)
2 pull-ups 2 dips
15 sit-ups
3 pull-ups 3 dips
10 sit-ups
4 pull-ups 4 dips
5 sit-ups
5 pull-ups 5 dips

**all pull-ups unassisted!! Woot!! It's about friggin' time! :pepper:

[B]1-5[/B]
Love this WOD
300m row
20 push press 80#
300m row
15 push press 80#
300m row
10 push press 80#
300m row
5 push press 80#
14:03

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[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. 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.[/QUOTE]

Welcome Martha!!

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Michelle great job on the PU

1/5

WOD 10:00 AMRAP
Buy in 50 24 kg KB swings
then
5 pullup
10 hand release pushup
15 95# fromt squat

154 reps

m/57/183

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[QUOTE=Michelle Simpson;1020451]...**all pull-ups unassisted!! Woot!! It's about friggin' time! :pepper:...[/QUOTE]
Michelle - ROCKSTAR!! You go girl!!! Can't wait till you're doing MUs!!


[QUOTE=Jack Davis;1020388]...Started doing the Mobility WODs. Wow, they are great![/QUOTE]
Way to go Jack!! Every time I do some mobility stuff, I seem to set PRs!

Alden - Nice DL PR & DU, also!! SWEEET!!

Cliff - Great work on that Tabata!!

[B]WU:[/B]
Didn't do one because:

[B]WOD:[/B]
Mini-“Hidalgo”

For time:

Run 1 mile
Rest 2 minutes
20 Squat Cleans (95#)
20 Box Jumps (24″)
20 Walking Lunge Steps with 45# plate held overhead
20 Box Jumps (24″)
20 Squat Cleans (95#)
Rest 2 minutes
Run 1 mile

41:52

[I]What a killer! Did the 1st mile in 8:38, felt good. Then it was a slog through the Cleans & Box Jumps. Surprisingly, the weighted walking lunges weren't that bad. The trick was to receive the weight in the squat as opposed to power cleaning them & squatting. Last mile to 10 min with a sprint the last 100m.

My hat's off to you guys who did the whole thing!![/I]

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[QUOTE]The trick was to receive the weight in the squat as opposed to power cleaning them & squatting.[/QUOTE]
You got that right; pulling it way high and then squatting is just so much more exhausting!! (been there done that! sometimes STILL do that ;)) Nice job.

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1/6 WOD

3 Rounds for Time of:
10 Power Cleans (135#/95#)
20 Competition Push Ups (hands come all the off of the floor at the bottom position)
1 Minute Rest
400 M Run
1 Minute Rest

14:27 as Rx'd.
Really liked this WOD. Still need to make sure my form on 135# power cleans is good, I tend to catch bar with back arched instead of with butt back. The rest intervals really made it possible to blaze through the PC/PU's and the run. (Sorry Traver who wanted us to hold 60 second squat instead of resting.)

Big 6 am class, mucho fun!

Claw

PS. Lots of good work on this board, keep it up everybody!

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push up progression

16-21-15-15-(max)35

shoulder press everybody else did 1-1-1 while i was able to do set of 5 for as many as possible till my shoulder gave out. i got upto 60 lbs for 5. i was happy with that as i have not done shoulder press in over a year.

then i looked over at the smallest girl in our entire gym and she got 85 lbs up for one :) just kinda a funny image

then ring row tabata 90 reps

keep up the great work everyone this weekend.

signed up for tough mudder last nite. 5 people on our team:pepper::pepper:

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"Kelly" scaled to 3Rounds

400m
20 Box jumps
20 Wall Ball

17:09

Mobility WOD after

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01/06/12 Rest Day

KStarr shoulder torture with lacrosse balls and shoulder physical therapy

Amazing how something as unpleasant as the mobility exercises yields such good results. Day by day, I can see the improvement in ROM in areas that have been stubbornly resistant to improvement for a long time.

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1/6
12x2 Box squat @135 with red bands
5 315# Sumo DL with chains
4x6 belt squat @ 70

WOD 5 rounds
run 200m
5 thrusters @ 95
run 200m
10 55# KB swings
run 200m
15 ring dips
run 200m
200 jump lunge

about 30:00 35:00 ?

m/57/183

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1/7
9x3 bench with bar hung from green bands from above
sets done at 135 275 315

WOD 4 man team 3 rounds
100 24" BJ
50 pullup
20 tire flips
100 DU

no Burpees yet today

m/57/183

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1st WOD of the year-FRAN: 6:50 (PR). (Previous PR was 9:08)

Haven't posted in a while as I've dropped down in weight on all movements and really working on form. Trying to remove ego from the equation. Its helping a lot. Ex.: My 1 rep PR on dead lifts was 275 and I always hurt myself doing that. Yesterday did 5 sets of 5 at 265 lbs with relative ease. I haven't had a sudden surge in strength. Rather, form is king! My guess is that as my form improves, I'll be able to go up in weight and then have strength gains. I had it backwards until now.

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1/07/12 “Kelly”

Warmup: Row 500m, Abmat situps, weighted back extensions, jump rope, air squats, double unders

Workout: “Kelly” (puppies)
Three rounds for time of:
Run 400 meters
18 Box jump, 20 inch box
15 one-armed thrusters, 10 pound dumbbell
10:51

Skills: Pullups w/ assist bands
Front squats

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Love the attention our thread is getting.

Strength: shoulder press,5x5,65,85,105,135,155.

Annie:50,40,30,20,10
Double unders
Sit ups
Scale:3:1 for singles
10:44.

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My comment about activity on the thread must have been a jinx.

Anyhow here I am, Monday morning after Sunday off.
Strength: dead lift for 5,3,1: 315,405,495.

7rft
135# power clean and jerk
200m run

Scales: 95 #
21:15.

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It's been very "Seattle" like weather here in the south all weekend and continues today. Usually I take the weekend as rest but I got so stir crazy yesterday I went to the box. Very rarely do I workout with the more elite athletes in our box but yesterday I sucked it up and by the end of the WOD it was clear that everyone is just trying to better. It was great!

[B]1-8 "White" Hero WOD[/B]
3 rope climbs (or 15 towel pullups, I did.)
10 T2B
21 walking lunges with 25# plate overhead
400m run
5 rounds for time 36:22

[B]1-9 Grace[/B]
30 reps clean and jerk (85# for me)
5:09

I've tightened up my eats since the first of the year because I'm going on a cruise with some friends in April. Strict Paleo with no "Paleo treats" for the first 30 days. Also gave up bacon until the first day of the cruise. I replaced the bacon fat with coconut milk and so far I'm rocking right along!

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1/7 WOD

Group "flight simulator"...5-10-15-20-25-30-35-40-45-50 and back down of unbroken du's. Penalty of 5 burpees for each miss, then wait for partners to do their double unders (and burpees where needed).

DNF. Worked with Molly and Augie.

Warm up was take 10 minutes to find max double unders, and I got 41 and then 44! 40+ is a multi-year Elite Goal! :pepper:

I hung up on round of 15 and then round of 30, where I stayed until the end of the hour. (Last round I went for max and got 41 again.) I don't know how many burpees I did, but it was a lot. Since I did relatively few double unders, I threw myself into the burpees.

Claw

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[B]Saturday [/B]

10 Rounds for time of:

135 lb Deadlift 15 Reps Scaled to 95lbs.
Pushups 15 Reps

13:12

[B]Sunday[/B]

Continuous clock pull ups:

Did Ring Pull ups Strict

9 minutes + 9 pull ups

Rest today. Shoulder Mobility WOD yesterday. If you are not doing these, you should be. I am sold, hook, line and sinker!

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1/8
DU
50 Burpees
work on Bear complex
1/9
DU's
zerker squats @ 175 @ 195
bent over row @ 125
8x3 @ 125
WOD 100 20# WB if U drop ball or rest 10 Burpees I did 50
WOD 2
EMOM 8 rounds
7 T2B
7 Back Extensions

Great work on the DUs Claw, It's been three years for me and I think, I hope I'm getting them got at least 16 today I know thats a pr for myself

m/57/180

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Perry - Way to go! Awesome Fran time!!

Alden - I cried doing my 1st "Couch Stretch" and then the endorphins kicked in...:D

Pat - Great Annie time!! Awesome DLs!!

Jack - I really want to do that DL/Push Up WOD when I saw it on the main site. nice time!

Claw - I wrote your praises on FB! Congrats on the DL goal! [QUOTE] Since I did relatively few double unders, I threw myself into the burpees.[/QUOTE] But Yay! Burpees!!

JB - Yay! Burpees!! Real KICK@$$ on those WODs!!

Michelle - We've been having March in January (Yay Global Warming!! :D) Sounds like you chose the wrench!! Sweet!!

[B]WU:[/B]
2 rounds:
200m run
15 AbMat Sit Ups
10 2 Pood KBS [I]I chose the wrench![/I]

[B]WOD:[/B]
20 min AMRAP:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Squats

14 Rounds +15 Squats+ 4 Pull Ups of “Cindy” starting with Air Squats.

[I]Last time I did this (1 Mar 11), I did 13 rounds + 2 Pull ups! Going in the right direction!![/I]