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Stephen R. Lampl 05-25-2009 11:01 PM

Re: Over 50 Crossfitters Sign In
[I][B]090524 SUNDAY / Day-2 of Gymnastics Cert:

[/B][/I]I learned tons more stuff today - - more hands-on training.

I have never learned or possessed body awareness and this certification really taught me about it. I came away with the ability to (at least with help/spotters) get into handstand positions both on the floor and parallettes. I also know where I need to work to develop more functional strength for muscle ups, handstand push-ups, and flexibility in my shoulders.

I heartily recommend this cert to anyone, including those who will use it only for self advancement in CrossFit and not become instructors or trainers. Simply AWESOME!

Diane Dennis 05-26-2009 05:56 AM

Re: Over 50 Crossfitters Sign In
Today - 05/26/09
6AM group workout on the North Shore

jumping jacks
air squats
short run along river

[B]WOD (in rain)[/B]:
3X10 burpee box jumps (miserable, miserable miserable)
3X10 burpee lateral jumps
3X10 burpee front and back jumps
3X10 squat jumps with a 30-second hold at the bottom of the squat after #10 (screamingly miserable - I actually did scream during the holds on the last two rounds)

We did something after the squat jumps but I can't remember what.

I was sore from the 400m lunge walk yesterday so the squat jumps were the absolute worst things I've done in a long time. The absolute worst.

[B]Mark and Pat[/B] - nice CFT!
[B]Charlie[/B] - I'm doing the vegetable garden thing too. Yesterday, in your honor, I planted :broc:!!
[B]Christin[/B] - I took your advice on the wine yesterday. Very helpful indeed.

Mark Ervi 05-26-2009 09:57 AM

Re: Over 50 Crossfitters Sign In
Terry, Congrats to your son upon his graduation. It is a great feeling to see one of your own finish school. I have two done and two in process.

I Ran 5K
My time: 27:10

John Scott Rezendes 05-26-2009 01:14 PM

Re: Over 50 Crossfitters Sign In
Howdy All,
There's just no keeping up with this crowd. So, yesterday after the wife took the kids to WalMart I crutched out to the backyard and did 5 deadhang pullups just to make sure I hadn't totally lost all my UBS. I think I could have grunted out a couple more but didn't want to chance losing my grip and crash to the gound on the owwie knee. I'm thinking I might be able to get on the abmat and maybe the bike trainer (one legged spinning is actually an accepted pedal drill) in a day or two. And soon as the doc gives me the green light I'm headed for the pool...evidently I gotta wait for sutures to heal or something silly like that.

I really try not to check in with the forum too often because you guys are making me feel like I pulled up short on a race. Though I do enjoy [B]Charlie's[/B] discourse on the low quality of Lowes employees, [B]Stephen's[/B] rundown on the gymnastics cert, [B]Diane's[/B] vacay, wine habits and killer lower body WODs and of course [B]Terry's[/B] consistant progress and standard setting. Feels a bit like family.

Charles Pyke 05-26-2009 02:30 PM

Re: Over 50 Crossfitters Sign In

Glad to hear you're chomping at the bit to get going. Just don't break the doc's good work. That tends to annoy them a bit. We are just starting an operational readiness exercise this week in prep for an inspection in Sep. You know, that's where you pretend doing stuff you would never actually do in war. Won't miss those when I retire. Probably one of your favorites too. Get better soon.

Diane ,

I am jealous of your trip. Usually this time of year my wife and I head off to the Teton's, but my work schedule put a big dent in our plans. Glad you had a good time.

Terry, Mark,

Nice run times. I am going to take a down day today, just because one, I am a whimp, and two, I am still whipped from my Memorial weekend work. That and it is raining today. So no run, but no garden work either. Going to try that run tomorrow.

BTW, I have no plans to plant :broc: in my garden.

Terry Dickman 05-26-2009 09:33 PM

Re: Over 50 Crossfitters Sign In
Scott, I feel for you, it sucks to down but don't over do it, I always enjoy your comments and its nice to see you are getting around.

Diane, WOD in the rain...nice the box jumps get tricky when its wet.

Charlie, Your not wimpy..just old and wise.

Mark, nice job on the run. I have 4 too, 2 more to get through college.

WOD 5-26-09
24:45 RX'd (tied my PR..damn exact same time)

First Round was unbroken, stop watch dropped and lost the time. 3:40 was a conservative guess, since last time I did first round in 3:56 and pullups and pushups were not unbroken. First round felt really good, flew through the pull ups, the heat killed me in the middle of the WOD. Plan to kill this one next time and do it in the am.

Pat Quigley 05-26-2009 09:33 PM

Re: Over 50 Crossfitters Sign In
My wife and I drove to LA today. My only work out was to put my older grand son (40 lb. 3 and a half year old)on my shoulders and walk up a half mile hill above his house in Sherman Oaks. Staying down in Venice Beach. As I recall there's a set of rings and pull up bars by the beach. Have to make up a few body weight WOD's for the next few days. Temps here are in the mid-70's. Thought it might be beach weather. back in Phoenix it has been beach weather for a while. Oh well. It's great to be by the ocean for a few days.

John Burch 05-27-2009 04:44 AM

Re: Over 50 Crossfitters Sign In
WU 20 10 10 knees to elbow
KB swings 21 15
jump rope
walking lunges

20 min of 10 thrusters @ 65 lb 10 PU
3 PU shy of 8 rounds

m/54/184 :D

Diane Dennis 05-27-2009 05:15 AM

Re: Over 50 Crossfitters Sign In
Today - 05/27/09
6AM group workout on the North Shore

Short run along the river
Jumping jacks
Front to backs
Air squats

[B]WOD Part 1[/B]
Sprint down hill and up before each round of dips and push-ups
(I substituted a park bench jump-up thing due to tendon problem associated with sprinting)
1-2-3-4-5-6-7-8-9-10 dips and push-ups

Finished 2nd to last. Repeated the 9 and 10 round with the woman who was finishing last so that she wouldn't be doing them by herself.

[B]WOD Part 2[/B]
3 rounds:
Kettlebell swing broad jumps (deceivingly hard but very fun)
10 KB high-pulls
lunge walk back to where you started the broad jumps
10 burpees

Poured sweat on this one and finished with a face as red as a beet, but I enjoyed this much more than that monstrosity from yesterday.

[B]Scott[/B] - I think only CrossFitters have stories that involve both crutches and pull-ups! :crutch00: I could just picture you in the back yard. Don't do anything crazy on that knee though.
[B]Charlie[/B] - My favorite hike of all time is the Cascade Canyon in the Tetons. We hope to go back one day.
[B]Mark[/B] - Your run times are always good. If I could keep up, I would love to run with you some day. Also, good to finally see something on Breck on the CrossFit games page. I'll be rooting for him in July!

Charles Pyke 05-27-2009 07:47 AM

Re: Over 50 Crossfitters Sign In
When I said I'd run today....scratch that. Still raining... a lot and I got a call in the middle of the night to come in to fly and I won't get home until about 3 AM. And of course, the wx is not supposed to impove until after I get to work. Keep up the good fight.

Did change my mind about planting broccoli.

And a pepper or two


Mark Ervi 05-27-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
Did “Barbara”
5 rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
w/3 min. rest between each round

My time:
Total = 46:16 (PR, 4:56 improvement over previous PR)

I felt good about my improvement, but there is still that 21 minute and 31 second gap between my time and Terry's time that bothers me. Well, I will keep chasing you, Terry. That is only 4 minutes per round that I need to improve. about 1 minute per exercise. Nothing to it.

Pat Quigley 05-27-2009 09:32 PM

Re: Over 50 Crossfitters Sign In
found one of those old Gold's gym pull up and dip stands in my son-in-laws garage (says he couldn't get anyone to buy it at the last garage sale:kicking0:). Did the Barbara as rx'd. The total was 33:51. Each round took between 3-4 minutes. My sit ups could use more work. It was fun doing the workout outdoors. Temp. was about 78 degrees and sunny.

Diane Dennis 05-28-2009 10:48 AM

Re: Over 50 Crossfitters Sign In
Today - 05/28/09
Noon workout on the North Shore

Short run along river

[I]"The Deck of Cards"[/I]
Spades - squats
Clubs - dips
Diamonds - burpees
Hearts - push-ups

Approximately 35 minutes

Whew! I worked out with the Noon group today instead of my normal 6AM group. It was a lot hotter and I think I got a sunburn! But I performed The Deck very well in comparison to the others in the group (I was the oldest but was the only woman who did regular push-ups). I was also the person who guessed the last card (thereby exempting myself from doing it), but I did it anyway (Jack of Hearts - 11 burpees). As we did the burpees, one woman remarked "If I had won the last-card prize, I'd have kept it". As I gasped for breath, I answered, "Fitness is my prize". It sounded corny, but I was serious.

Stephen R. Lampl 05-28-2009 05:55 PM

Re: Over 50 Crossfitters Sign In
[I][B]090528 THURSDAY


Looking forward to getting back on my normal schedule and into a stable routine again beginning next week.

Sorry I've been so sporadic about keeping up with everyone's progress. Crazy busy here. State funding which was to pay my position at my new job was lost, job and back to pounding the pavement.....

Gary Wetherholt 05-28-2009 06:22 PM

Thrusters and Burpees Workout
Hello Over 50 Crossfitters. I can only do a few Crossfit workouts at my gym without getting yelled at. I have one workout that I can do and would like to see if any members would be willing to give it a try. I would just like to see how my fitness stacks up with my peer group. The workout is descending acceding 95# Thrusters and Burpees.

10 Thrusters 1 Burpee
9 Thrusters 2 Burpees
8 Thrusters 3 Burpees
7 Thrusters 4 Burpees
6 Thrusters 5 Burpees
5 Thrusters 6 Burpees
4 Thrusters 7 Burpees
3 Thrusters 8 Burpees
2 Thrusters 9 Burpees
1 Thruster 10 Burpees


Terry Dickman 05-28-2009 09:47 PM

Re: Thrusters and Burpees Workout
[QUOTE=Gary Wetherholt;597633]Hello Over 50 Crossfitters. I can only do a few Crossfit workouts at my gym without getting yelled at. I have one workout that I can do and would like to see if any members would be willing to give it a try. I would just like to see how my fitness stacks up with my peer group. The workout is descending acceding 95# Thrusters and Burpees.

10 Thrusters 1 Burpee
9 Thrusters 2 Burpees
8 Thrusters 3 Burpees
7 Thrusters 4 Burpees
6 Thrusters 5 Burpees
5 Thrusters 6 Burpees
4 Thrusters 7 Burpees
3 Thrusters 8 Burpees
2 Thrusters 9 Burpees
1 Thruster 10 Burpees


Welcome Gary.
There are many CF workouts that can be done outside a gym. Example 4 rounds of run 400m and 50 squats. I think most of us who post on this thread are not too concerned where our peer group is, its all about improving our own performance and sharing, supporting and motivating each other. If you feel the need to compare yourself I would suggest reading through this thread and checking out our workout logs. I think it's highly unlikely anyone would want to do the workout you mentioned just so you can compare yourself to other members. I don't mean any disrespect, I just wanted to give you some honest feedback.

Looking forward to seeing more of your posts.

Regards, Terry

Diane Dennis 05-29-2009 04:44 AM

Re: Over 50 Crossfitters Sign In
Today - 05/29/09
6AM group workout on the North Shore

Group consisted of me and a young guy.

short run along the river
15 bulgarians (each leg)
10 push-ups

3X5 squat jump to right-leg lunge, jump to squat, jump to left-leg lunge, jump to squat

3X10 lunge skips with holds at the end

3X10 squat jumps with holds at end

In the rain:
8 jumping bulgarians (each leg)
pop-squats - 15 seconds (I did 12 or 13 each round)

In the POURING rain:
3X alternating-leg-jump-up-on-the-bench-thingies - 30 seconds

Tough time getting out of the car - knees are fried from all of the jumping. Hosting "Wine on the Porch" tonight so all will be well.

Scott Allen Hanson 05-29-2009 06:35 AM

Re: Over 50 Crossfitters Sign In
I've been remiss in posting folks.


Awesome Total! I want to be as strong as you when I grow up. Setting PR's in the lifts is always sweet.

[B]John Scott,[/B]

I hope your recovery is going well.


I hear you on the yard work. I was more sore from a week-end of yard work than from doing the Twins WOD! I must say that the yard work was more enjoyable though, and look forward to harvesting the fruits of my labor.

What do you do in the Tetons? They're real close to my back yard. Still lots of snow up there this year.

I consider equaling a PR to be solid, especially for a suck-fest like Barbara. I recall laying on the couch, trying to recover for my son's choir concert after a bout with that one.


Nice job on the thruster/pullup WOD. That's a tough one. I seem to say that a lot!


Solid improvement on Barbara! I'm hoping to take her on Saturday, although it may have to be a rest day for me.


Welcome aboard! Its nice to do some of the benchmark WOD's, but don't let your gym keep you from getting a good workout. Check out this thread for many ideas on body-weight WOD's (WFS):


Also, read some of Diane's posts in this thread. I'm not sure if I've seen her post a WOD that was done in a gym.


"Fun" workouts as always. I love your new avatar! :thumbs_up Have to agree with Christin about your fishing WOD. That's inventive.


CFWU x 1 round of 15 each; 1 MU + 5 RD, 6 rounds

Back Squat: 44x5; 132x5; 182x3; 222x2; 237x5; 247x5; 257x5
High Rep BS: 212 x 12

Met Con: 10-9-8-7-. . . -3-2-1 rep rounds of 3/4 bwt (114#) power cleans and chest to bar pullups. 13:58 Not sure where I saw this, but it was a good one.


CFWU x 1 round of 15

Press: 44x5 x 2; 64x5; 88x5; 98x5; 105x5 (finally, been pursuing this for a while)
High Rep Press: 84x13
Wtd Pullups: 3x5 at +40#
Turkish Get-up: 1 pood KB, 5 each arm

Very Short Met Con: Broad Jump to 2 Plyo long jumps, 5 pushups, 8 rounds
1:38. If you only have a few minutes, this is a really good one. Courtesy of Coach Rut (rx'd is 10 pushups per round).


CFWU x 1 round of 15

"Michael", run 800, 50 back (hip) extensions, 50 Ab Mat Butterfly situps, unanchored; 3 rounds. 19:20 (about 15 sec off PR). Since I've run about once in the last month, I'll take it.


CFWU x 15 x 1 round of 15

Bench Press: 44 x 5; 94x5; 114x3; 136x5; 146x5; 156x4 (failed rep 5)
High Rep BP: 124 x 13

Met Con (courtesy CFFB): 30 Back Squat @ bwt (154); sprint 200 meter; 30 PKSS (burpees, CF standard); 6:02 (started clock before getting under bar, so taking credit for breaking 6 minutes, which was my goal).

Turkish Getup, 1 pd kb x 5 each arm.

Front and back roll practice. I'm bad at these. My 14 year old son was literally front and back rolling circles around me.


Jealous of your gymnastic cert. Sounds like much fun.

Charles Pyke 05-29-2009 04:22 PM

Re: Over 50 Crossfitters Sign In
[B]2009 05 29[/B]

[B]Thrusters 1-1-1-1-1-1-1[/B]

[B]WU:[/B] ½ mile run, Burg. WU

[B]WU Sets:[/B] BARX5; BARX5; 75X5; 115X3

[B]Working Sets:[/B]
1 - 135
2 - 165 (Kind of a big jump. Meant to add 15lbs, but put on 15 each side)
3 - 170
4 - 175
5 - 180 (f); 170
6 - 175
7 - 180 (f); 170

The operational readiness exercise is over (thank God). Rats on the misses at 180. Misses due to form faults and attitude? I have done push press at 190 by concentrating on getting NOT muting my hip action. Tried to incorporate this with the thrusters but it more difficult to do coming out of a deep front squat. Also, had to press the weight up to finish on some of the reps after the bar ran out of momentum. Attitude wise…I was just able to finish out 175lbs and convinced myself (secretly of course) that 180 was probably not possible. Self fulfilling prophecy of a weak willed mind…

[B]Scott H[/B]…For the last two years my wife and I have camped at Jenny Lake in the two weeks or so before Memorial Day. We hike around a lot and enjoy being outside. There was a lot of snow last year too. I would dearly love to do some climbing (did a little when I was young). Also, would like to hike from the highway on the southern border of the park all the way to its northern border. There’s no direct trail system that does this so some of the hike would have to be cross country. I’ve done some research and am pretty sure I have found a route across the sticky part.

[B]BTW[/B], before moving here to the Omaha area, I lived in Spokane. When I worked for Hecla Mining, I flew out of IF a time or two. Miss living up there.


John Burch 05-29-2009 05:56 PM

Re: Over 50 Crossfitters Sign In
5 rounds for time of
15 box jumps 24" bx
15 burpees
run distance ? 17:56

40 95lb clean
10 PU
30 clean
20 PU
20 clean
30 PU
10 clean
40 PU time 23:21

Welcome Gary Good to see you posting Terry and lots of great work by all
I too think it would be great to go to a CF cert
I got stuck on week 13 of Recon Ron mostly because of my work a CF Chesterton (the Box) but hope to move to weel 14 Sunday :D

Mark Ervi 05-29-2009 08:34 PM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips and 30 Burpees and 6 mins. run on treadmill. Did last 10 pull-ups on warm-up w/20lbs. added weight.

Did Thrusters 1-1-1-1-1-1-1

I felt weary today, like I was still trying to recover from "Barbara". Muscles in my neck and top of shoulders have been sore for about three days. Think I did deadlifts the other day without enough warm-up, or it was the 100 pull-ups that "Barbara" threw at me. I would like to feel fresh one day, and wake up feeling like I was 20 instead of feeling 90 for the first fifteen minutes of every day. I could help myself by zoning and dropping about 15 pounds, but I like the chow everywhere.

Diane Dennis 05-30-2009 08:26 AM

Re: Over 50 Crossfitters Sign In
Rest Day. It's such nice weather that I'm tempted to run, but I really need the rest so I am resisting the temptation.

John Burch 05-30-2009 11:47 AM

Re: Over 50 Crossfitters Sign In
wu 1/4 mile run 5 PU 10 squat and some knees to elbow
5 rounds for time of
50' walking lunge with 45# bar overhead
21 burpees Time 23:12 :D

Are you sure you want to rest Diane
Mark Im with you. wish I could feel twenty again, maybe if I work harder but maybe not?

Tom Girouard 05-30-2009 12:22 PM

Re: Over 50 Crossfitters Sign In
Short week and very busy.

Did my yoga on Monday, not the usual class due to the Holiday and a new instructor and style worked me pretty hard.

Tuesday was going to meet someone at the stairs, but the rain got in the way so I wussed out.

Wenesday did a 5K row in lieu of the Monday's run. Broke my old PR by a couple of seconds by pulling 19:26. Very happy since I haven't been rowing much of late.

Thursday was an eye opener. Met a stair disciple at his place or work, police station where he keeps his toys, and proceeded to get schooled on tire flipping. We did a variety of other things with kb and sandbags, but the tire truly kicked this old man's a**. Attached is a picture (WFS) [url][/url] I would say it took about the same effort as a 250 to 275# deadlift to get it off the ground. My forearms are still screaming and my biceps and abdomen are bruised after we did a up and down pyramid of flips 1-5-1 for 25 total. Brutal and humbling because halfway through I needed some assistance getting it up (no pun intended)

Busy Friday with my oldest son. He is home after finishing his second year at West Point. Was playing pick up basketball on Monday and caught a nasty elbow right below the eye. Many Dr's visits later, he ended up in surgery Friday AM to repair a factured orbital lobe. Lucky for us this happened here close to Chicago and one of the best trauma hosptals in the country, Rush. We had world renown surgeon who did a remarkable job. My son was discharged this morning and will be heading back to school later next week. All I can say is that the good Lord was watching out.

I new I had to pick him up today, so I got in an early workout at the stairs with my rings. Did 10 stairs with 10 ring dips at the top of each ascent for a total of 100 dips.

Goal next week is to get some running and more weights in.

Mark Ervi 05-30-2009 01:59 PM

Re: Over 50 Crossfitters Sign In
Today did CFWUx3 w/assisted pull-ups and dips and ran 6 mins. on treadmill.

Did 4 rounds of 30 assisted pull-ups and 30 assisted dips

My arms are dead.

Charles Pyke 05-30-2009 05:55 PM

Re: Over 50 Crossfitters Sign In
[B]2009 05 30
Five rounds for time:
Run 400m
30 Box Jumps, 24 in box
30 Wall Ball Shots, 20 lb ball

[B]WU:[/B] 1000m easy effort row, 3XCWU[5,10,10,10,5,10(med band)]
Used a med band on the pull ups during the warm after watching a CF video where it was mentioned that the PU WU’s should be chest to bar for range of motion. Use what ever assistance necessary to get this. Found my head almost hit the ceiling when going chest to bar.

[B]WOD Scaling:[/B] Reduced box jump and wall ball shot reps to 20. Box jump height was actually about 24.25 inches (ha ha) :kicking0:. Otherwise as RX’d.

[B]Time:[/B] Unknown. Somewhere during the WOD, I accidentally fat fingered my watch and stopped the timer. I am guessing I finished somewhere between 30 and 35 minutes.

[B]Hotel Sierra[/B], this was a brutal, brutal workout. Did do the box jumps unbroken. The wall ball shots hurt most. Settled on breaking them down to sets of 8, 7, and 5. Running after the WBS felt like crap. Stopped half way second run to dry heave a little. :puke0000:

Very, very nice day today. Did the entire WOD outdoors in my driveway and ran up and down the road. Some neighborhood spectators. The couple, two house down were out in their side yard watching me do box jumps and wall ball shots. Plus, I went by their house on the runs. Lots of drive by fans. People slowing down to see what the crazy man is doing. Good fun! :rofl:


Pat Quigley 05-30-2009 06:15 PM

Re: Over 50 Crossfitters Sign In
spent yesterday winding up California visit and driving home. Woke up feeling stiff and achy from spending so much time behind the wheel.

did the 30 muscle ups---or a scale down. (4 pull ups, 4 dips) X 30. This took 25'27".

I still cannot guage these workouts real well. I thought that this work out would be over in a few minutes. HA! I was beat and my arms are mush!

As the goddesses out have it, I found two guys doing the same workout at the same time in my local gym. One from Norway and another from New York. Small world, this cross fitness.:)

John Burch 05-31-2009 10:28 AM

Re: Over 50 Crossfitters Sign In
:D 5/31/09
WU X 3
5 pu
10 pushups
15 squats

12 KB swings @ 35#
21 knees to elbow
run 400 M
X 4 rounds
time 16:23


Diane Dennis 05-31-2009 12:58 PM

Re: Over 50 Crossfitters Sign In
Rest day, so to speak. Played tennis this morning and finished up my vegetable garden with a 4-hour stint this afternoon. Absolutely beautiful weather again today - great day to be alive and healthy and have the freedom to enjoy it.

Charles Pyke 05-31-2009 07:00 PM

Re: Over 50 Crossfitters Sign In
Since I won't be able to work out tomorrow, I meant to run a 5K today but never got around to it. Another day of heavy yard work. I can hardly move. It's what my wife has coined a [B]RWW - Real World Workout[/B]. Like Diane, I finished my vegetable garden. Then I spent the balance of the day putting up a trellis for grapes. I do really good work if I say so myself. It came out looking pretty good.

Anyway, we had previously coined (actually borrowed) [B]PFSS - Pain Filled Soul Suckers[/B] for burpees ("yeah burpees"). Now I've come to realize that PFSS is actually a category of which burpees are only one example. In fact I have come to believe that burpees are a lower category of PFSS. Another example of a PFSS is Thrusters and 20lb ball Wall Ball Shots. These are merely [B]Category A PFSS[/B]'s. Then there are [B]Category B PFSS[/B]'s. Here are two examples. [B]One[/B], burpee with a pull up on the jump up. Tell me that's doesn't suck the life out of your soul more than a regular burpee. [B]Two[/B], is clean a barbell from the floor with a squat catch then proceed to a thruster. [B]And[/B] I just thought of a nastier version of a wall ball shot. How about clean the ball from the floor to a squat catch and then continue to a regular wall ball shot.


Mark Ervi 06-01-2009 04:54 AM

Re: Over 50 Crossfitters Sign In
Ran 5K on the road.
26:15 (PR)

I like your attitude. It is a good day.

Pat Quigley 06-01-2009 04:01 PM

Re: Over 50 Crossfitters Sign In
Like Diane, I took yesterday off. I was just too spent from the workout the day before. I look for role models where ever I can find them! Hehe.

Today I did the Kelly. I walked the 400 yards (ea. round of the five took around 4'), did step ups on 2 ft box, and since my gym doesn't own a 20 lb ball, I did BB thrusters w. bar only. The entire workout took 45'15". While it was long, it felt good.

Terry Dickman 06-01-2009 09:38 PM

Re: Over 50 Crossfitters Sign In
Nice job on the 5k Mark... always a good feeling to PR.
I took the last few days off because of a nasty head cold, finally back at it.

Monday 090601

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

My time 18:49 RX'd
I probably could have pushed harder, hard to keep a grip at the end.

Stephen R. Lampl 06-01-2009 11:34 PM

Re: Over 50 Crossfitters Sign In
Well....back at it - hopefully with some consistency again......
090529 FRIDAY[/B][/I]

[I]Still fried later in the day.....couldn't really pull it together today.

[B]A.M. "Enjoyment"
[/B][/I]Walk with daughter - - 1:00 hour / approx. 4 miles.

[I][B]P.M. "Quasi WOD" - - did this workout at home.....

Warm-up: Easy row - 500m
Arm circles
Shoulder pass-throughs
Shoulder stretches
Squat position stretches
5 Rounds, [U]untimed[/U] of:[/B]
25 Bicep curls X 15# Db (yeah, I know..........)
25 Tricep extensions X 30# (both arms - overhead extensions)
15 shoulder press X 15#

[B]Rowing: 30:00
[/B]Total distance rowed: [B]6, 773m[/B]
Average Pace / 500m: [B]2:22[/B] (maintained throughout) - (5K in 22:24)
Stroke Rate: [B]22 SPM[/B] average.

This was a little off my pace from last week, but felt fairly good, as fried as I was today......

[I][B]090530 SATURDAY


090531 SUNDAY

[/B]"Recreational "kick back" day...[/I]
1:00 hour walk with daughter - - approx. 3.5 miles
Starting at 20:00 min. and continuing each 5:00 thereafter, stop and do (alternating):
25 push-ups
25 squats
Total = 100 push-ups, 100 squats.

[I][B]090601 MONDAY
[/B]Started out the day exhausted.........[/I]

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles

Bench Press 5 X 5s
[/B]Warm-up sets:
45# X 15
95# X 10
Working sets:
135# - 5 X 5
145# - 5 X 5
155# - 5 X 5
165# - 5 X 1, dropped back to 155#, 5 X 4 (fail on last rep of last set)
145# - 5 X 5, failed on last rep of last set

[/B]DHPUs[B] - [/B]4, 5, 4.
Kipping practice: 4, 4, 4, 1, 2, 1 - getting more consistent - slowly......

[I]Really lacking in energy. Don't know if lack of sleep or not eating enough (or both) are the problem...

Terry Dickman 06-02-2009 02:49 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Stephen R. Lampl;599999]
25 Bicep curls X 15# Db (yeah, I know..........)

glad to see you back at it Steve :)
I think you just broke some kind of unwritten CF rule

Friends don't let friends do Bicep knock it off...:D

Bill Star says;
"If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main muscle groups."


Charles Pyke 06-02-2009 03:51 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 02[/B]

Overhead Squat 5-5-5-5-5

[B]WU:[/B] 0.4 mile run, 5 burpees, 7 back extensions, Burg. WU

[B]Warm Up Sets:[/B] bar x 5, bar x 5, 65 x 5

[B]Working Sets:[/B]
1 - 95 x 5
2 - 105 x 5
3 - 115 x 5
4 - 120 x 5
5 - 125 x 5 almost lost the bar on the third rep

These were harder than I thought they would be. Had origianlly intended 95 to be a warm up weight, but once I picked up the bar, I decided that this was a good place to start.

[B]Romanian Dead Lift (RDL)[/B]
10 x 135
10 x 185
10 x 205

0.8 mile run

Broccoli for all my friends.


Stephen R. Lampl 06-02-2009 09:39 PM

Re: Over 50 Crossfitters Sign In
[I][B]090602 TUESDAY

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles

[I]WOD: OHS 5 X 5
[/I][/B][I]These are my weakest lift.Period. Kept the weight light and concentrated on form.
[/I][B]Warm up:
[/B]PVC X 15
[B]Work Sets:
45# bar by 5, 5, 5, 5, 5.[/B] Poor shoulder flexibility - - I had to fight to keep the bar back in the frontal plane for the entire work-out. My shoulders were fried at the end of the workout. Felt the weight come forward (came off my heels) on rep 3 of the 2nd set and the last rep of the 4th set. Last set felt [I][B]great[/B][/I]! These were hard! Not about to add weight for a while until I am rock solid on every rep.

[I][B]Running Work.[/B] Achilles felt good enough today to try some.
[/I]Warm-up 1:00 at 3.2 MPH
Walk 1:00 minute at 4.0 MPH
[B]Jog 1:00 min at 5.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 5.5 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 6.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 7.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at [COLOR=Red]8.0 MPH[/COLOR][/B]
Walk 1:00 min at 3.5 MPH
[I]I haven't run this fast (even for one minute) since I busted up my knee over two years ago. WOO HOO![/I] :pepper::pepper:

[I][B]Note: [/B]Think I have been overtraining to some extent. Shoulders and arms are shot - - think that I overdid the hard pulling on some of my rows and definitely erred doing BPs yesterday. I was supposed to do 5 X 5s, NOT 5 X 5 X 5s........Can I say "Stupid?"[/I] [I]Pull-up numbers are also down too....[/I]

Stephen R. Lampl 06-02-2009 09:44 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;600037]glad to see you back at it Steve :)
I think you just broke some kind of unwritten CF rule

Friends don't let friends do Bicep knock it off...:D

Bill Star says;
"If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main muscle groups."


Hi Terry,

Thanks, I am glad to be back at it.....just having a bit of a slow time at it, though. I like your [I][B]"Friends don't let friends do Bicep Curls" [/B][/I]statement. I don't have any real equipment at the house and thought I'd mix it up a bit. Definitely with you on the Bill Starr quote too. Thanks for posting the link....

Stephen R. Lampl 06-02-2009 09:46 PM

Re: Over 50 Crossfitters Sign In

Nice work on the OHS WOD. Good, solid loads too! I had fun just fighting the empty bar.....Strong RDL work too.

Take care!

John Burch 06-03-2009 04:15 AM

Re: Over 50 Crossfitters Sign In
10 rounds of
7 Ring Dips time 9:12
first muscle up 6/2/09 :notworth:

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