Re: Over 50 Crossfitters Sign In
 

Stephan---great "Angie" time.

John---there is a thread around here on callus care. It's saved me a few tears. It also alludes to building a tape cover for while you heal.

Diane----so if there is Paleo sweets out there let me know!

Linda--that was a great scale and time for this workout.

I did the 0900927 today: AMRAP in 20 minutes: 95#Thrusters, 5 reps; 95# HPCl, 7 reps; and 95# SDLHP 10 reps. I scaled the weight to 65 lbs. Got in 10 rounds + 5 thrusters.

This work out blew me away last time and I kept scaling the weight during the work out so I could keep moving. I labelled this workout my "Layla". That day I got in 6 rounds and stopped at 14 minutes--just exhausted.

I may stick to this weight or increase it only slightly next time. I'd like to hold my form for the exercises better next time.

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Today - 09/29/09
11AM workout in the gym with Bill

[B][SIZE="3"]Whoo Hooooo! HAD A BLAST TODAY![/SIZE][/B]

WU:
Stretching
Run to the gym
Row 500
Dumbbell swings
Sit-ups

Deadlifting:
5 X 95
4 X 135
3 X 150

Moved the bar into the rack to get a feel for lifting heavier weight without going all the way from the floor. The bar was just below my kneecap:

3 X 150
2 X 170
1 X 190
1 X 200!!!

Whoo-freaking-hoo!! I was so excited I sprinted up the hill to home and paced around the house for about 10 minutes before I could settle down to type this. If there is such a thing as a "deadlifters high", I am on one!

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Holy smokes, we did The Bear this morning, and it was fun! First time for everyone in the class. I did four rounds with 35# and the final round with 45#. Need to work on that push-press a bit more. The rest was gravy. Well, kind of lumpy gravy. :D

Had a health screening at work this morning, and I am healthy!

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Yesterday bicycled on the road 9.5 miles, then ran 5k.
5k times was 28:56

Today I am taking a rest day.

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9-29-09

WUx3
5-5-5 pass throughs
5-5-5 pushups
5-5-5 dips
10-10-10 back extensions
60-60-60 single unders
5-5-5 OHS w/ #45 bar

WOD: AMRAP 20 min
5xThrusters
7xHang Power Cleans
10xSumo DL High Pull

Did the first round @ #75, then scaled to #65 and managed 8 rounds + 5 thrusters and 7 hang power cleans. In retrospect I probably should have put this one off. I taped my hands up pretty good but yesterdays rips came back to haunt me. Oh, well. If your're gonna be dumb, you gotta be tough.

[B]Pat[/B], great numbers on this one. I was chasing you the whole way. And yeah, I first experienced callus rips last year and spent the better part of a day researching the threads and web. Needless to say I don't go anywhere without some sandpaper, super glue, athletic tape and antibiotic ointment. Sounds like a garage project checklist, huh, [B]Charlie[/B]?

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Snatch practice. Hip ROM seated on 12" box. Overhead squats with PVC. Air squats.

Ran approx 2 miles.

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good for Diane D & M go girls go girls go girls

WU
DL 145#10X2
GHD situps 10X2
back extensions
WOD 8 rounds
run 400m
5 chest to bar pullups
max rep pushup 20 15 15 15 12 12 12 13
25:12

m/54/183

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09/29/09
[B][U]
Warmup x3[/U][/B]
•5 PLU
•10 PU
•15 THR

2x Burg WU

[B]Snatch[/B] 70% 3x3 (50#)
-fast and easy

[B][U]WOD[/U][/B] - for time
50 goblet SQ - 35#KB
40 PU
30 hanging LR
20 pistols (to 10" box + hand assist)
10 HSPU (6 were just breaking 2" at elbows, rest were HS kickups)

Time: 12:00
------------------------------------

Nice DL's Diane! I miss that "high".

Thanks for the shoutout Pat - it's hard to know what's still "good" when you're on your own.

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Clean Pull 5-5-5, 95#,95#,95#

Jerk 3-3-3, 95#, 135#, 135#

WOD, 4 Rounds for time,
400 m Runs, 5 Clean and Jerks 115#

14 mins 21 secs

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Thank you John and Pat!

I hope to catch up with everyone when my schedule settles down a bit. Scarcely have time to log my own workouts......
[I][B]
090929 TUESDAY

CF SONORA WORKOUT [/B]We're starting to get a lot of regular participants. We sent several (six / seven?) to CrossFit East Sacramento for the Fight Gone Bad Fundraiser last Saturday. I had to work, but was there with them in spirit.

[B]Warm-up
[/B][/I][B]500m row
3 X 10 GHD sit-ups
3 X 10 Back Extensions
3 X 10 DUs

[/B][I][B]WOD: CrossFit Sonora CFT; 1, 1, 1, 1, 1 of:
[/B][/I][B]Push-Press
Back Squat
Dead Lift
Post the max of each lift for total.
[I]Push-press: [/I][/B]
Warm up sets:
10 X weighted PVC (15#)
10 X 45#
5 X 65#
3 X 95#
3 X 115#
Working:
125# X 1
135# X 1
145# X 1
155# X F
[B]Best = 145#
[I]Back Squat:
[/I][/B]Warm-up sets:
Weighted PVC X 10
45# X 5
95# X 3
Working:
115# X 3
135# X 2
155# X 1
165# X 1
185# X 1 (Right on the ragged edge of form - - stopped here).
[B]Best = 185#
[I]Dead Lift:
[/I][/B]Warm-up sets:
45# X 10
135# X 5
225# x 5
Working:
275# X 1
295# X 1
315# X F
[B][U]Best = 295#[/U]
[/B][B]TOTAL: 625[/B]

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Hello all,
Sorry for not posting but I've been in kind of a slump. For the last week all my WODS seemed to have been done in "Survival" mode. I've kept up my rowing to support my virtual team on the Concept 2 website's Fall Challenge but everything else had gone to hell. I've got the WODS recorded in my log book but just didn't want to be reminded of them when I logged onto this board.

Anyway things seem to be getting back to normal. Rested and ready.

9/29/09
Row 5k - 20:03.1

WOD 1- "Pushing Annie"
50-40-30-20-10
Double Unders (Subbed single unders 5:1)
Sit ups
Push ups
23:55

WOD 2 -5 rds for time
5 push press (115#)
20 step ups (20" box)
8:16

1000m cool down row - 4:06.9

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Today - 09/30/09
6AM North Shore workout with Patrick

WU:
Jumping jacks
Squats
Front-to-backs
Push-ups

WOD1:
5X
kettlebell press - 20 each arm
kettlebell swing - 20 each arm
20 bench dips

WOD2:
3X
30 kettlebell SDLHP
30 lunge walk

Post-WOD:
30 triceps push-ups (on bench)
25 burpees (hit a wall at 22 and almost couldn't finish)

Good workout but not nearly as much fun as those deadlifts yesterday!

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did a Rowing "Helen": 3RFT of 500m row, 55#KB Swing X 21, and 12 Pull Ups. Finished in 15:47. This is not a sprint but more like a successions of sprints.

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We did Barbara this morning at my gym. My time was just under 45 minutes. I am feeling zonked now, 10 hours later. Not sure if it's related, but I will be taking it easy tonight. :cool:

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Today
Bicycled 7.5 miles

Did 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Did 3 rounds of
Run 400 meters
21 reps SDLHP w/60lbs.
21 reps Push Press w/60lbs.
My time: 20:58

I love seeing all the work that is being put up on this thread. The Over 50's gang is working very well. I am humbled by everyone.

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Cut my "Angie" time almost in half from 39:40 in Dec 08 just as I was starting CF to 19:13 today. I'm psych'd!

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9/30/09
Row 2500m - 9:45.4

WOD
5 rds for time
15 KB swings (2 pood)
12 KB Cleans (Two 1 pood)
9 KB front squat
6 KB press

21:58

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We worked on heavy thrusters this morning. I did 7 sets of 3:

65-65-65-75-75-75-80

Hadn't gone that heavy on thrusters before. It was fun. I want more. :evilsmile

Paleo challenge begins today. I am one meal in. ;) So far, so good.

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[B]Wed, Sep 30[/B]
Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull - 95lbs
20 min. AMRAP - 9.0 rounds

[B]Mon, Sep 28[/B]
Angie rx'd
22 mins 18 secs

[B]Sun, Sep 27[/B]
100 yrd sprint x 8 rest 45 seconds between sprints

[B]Sat, Sep 26[/B]
Move boxes and furniture all day, dead lift 5-250lb concrete pots into truck x2

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[QUOTE=Terry Dickman;672996]dead lift 5-250lb concrete pots into truck x2[/QUOTE]

I would have taken the dirt out. :notworth:

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"Broke up with Helen" (Did this without keeping time. This time)

Three rounds:
Rowed 400 M (two of the three I was able to stay in the 40's)
21 - 45 lb kettlebell swings
12 pullups with one rubber band and no jump.

The pullups were much stronger and better form than usual (can I be getting stronger?). Had a PR tonight - was able to do 2 sets of 20 air squats to the Dynamax ball! Yeee Haaaa. One of my goals since the cert last year!

Weight is dropping steady this week. Fish oil and finally getting more in stride with the zone. Long haul to get here but starting to have some great days.

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WOD
21 hang squat clean
30 V up
15 hang squat clean
20 V up
9 hang squat clean
10 V up
9:26

m/54/183

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Today - 10/01/09
Noon workout on the North Shore with Patrick

Gorgeous day! Sunny and cool and the organizers of the Head of the Ohio regatta were setting up on the North Shore for the races this weekend. I [B]LOVE [/B]rowers! Until I lost my job in April, I had planned to be one of them on my corporate team. Oh well, I'm rooting for the ALCOA rowers anyway!!

[B]Quad destruction WOD:[/B]

3X
15 Bench jumps
15 Bulgarians (each leg)
15 Bench step-ups from lunge position
15 Bulgarians (each leg)

5X
Squat-hold
With full extension, jump into a right-leg lunge
With full extension, jump into a left-leg lunge
With full extension, jump back into a squat-hold
Repeat on command from Patrick with each sequence progressing more quickly
End each round with right-leg lunge, left-leg lunge repeated until failure

End the WOD with 15 squat jumps ( I was wimpering at about 8)

This was designed to see who could hang and who couldn't. I gritted my teeth and concentrated and hung until the bitter end when Patrick told us to stop (because we were dropping to the sidewalk). I nearly couldn't walk back to the car - I was taking little half-strides because my legs were like jello. When I drove into my garage, my legs were so fatigued and so stiff that I couldn't get out of the car (give me a small break - the car is LOW to the ground, OK?). Eventually, I swung around like an incapacitated senior citizen until my legs were out of the door and I could push off with my arms. Lord, have mercy on me tomorrow when I go to the gym to lift.

[B]Bill [/B]- Sounds like you are DEFINITELY getting stronger!
[B]Diane[/B] - Way to go on the thrusters! And I'm with you on the [B]Terry [/B]thing - I would have taken the dirt out too!!
[B]John W.[/B] - Still jealous of your KB prowess
[B]Jeff[/B] - Cut your Angie IN HALF?!? :notworth:
[B]Mark[/B] - I'm just happy to be a contributor to this fabulous thread that you started!

Re: Over 50 Crossfitters Sign In
 

[B]Diane, Diane, [/B]
Nice job on your work outs girls.
I was wishing there was dirt to take out. Seriously these pots were about 2 ft in diameter by 2 ft tall...they had to be close to my 1RM. I know if it wasn't for CF I would never have attempted it. I spent the last week moving stuff out of our old house before the bank takes it and changes out the locks, we finally got our notice on 10/9. I will be glad when its all done.

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wow the weather here has been lousy. rainy and cold, everyone has colds, sniffles, sneezing, scratchy throats. Too early for 30°!!!

[B]9.26.09
Fight Gone Bad[/B]
No sleep at all, husband tossing and turning all nite w/shoulder impingement!
242


[B]
9.28.09[/B]

[B]Warmup:[/B]
GHD situps, Back Ext, Ring Dips, Squats, Pullups

[B]WOD[/B]
43 squats
9 squat clean thrusters - 115# (75#)
22 handstand push-ups
66 double unders
43 squats
66 double unders
22 handstand push-ups
9 squat clean thrusters
43 squats
[B]23:48[/B] (Complete spaz for this, couldn't string together more than 5-6 DU, I did eat non-Paleo junk this weekend:shrug:)


[B]
9.29.09[/B]

[B]Warmup:[/B]
GHD situps, Back Ext, Ring Dips, Squats, Pullups

[B]WOD[/B]
5 rounds for time of:
25 push-ups
30 second plank hold (top of push-up)
10 burpees
[B]16:00[/B]


[B]
9.30.09[/B]

[B]Warmup:[/B]
Run 400m

[B]WOD[/B]
Complete as many rounds as possible in 20 minutes of:
400 meter run
50 sit-ups
[B]4 Rounds + Run + 25 Situps[/B]
[I]TMI warning:[/I] Blistered from those situps - seems like my backside is the only thing that won't get smaller, LOL! :yikes:

Dianes: nice strength.
Diane D - wtg 200# DL!

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[B]Terry![/B] - I just watched the latest CF Journal video and Coach Glassman says there is going to be a "Seniors" or "Masters" division at the 2010 Games!! THAT HAS YOUR NAME WRITTEN ALL OVER IT!! I think you should seriously consider it!

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2 Rounds,
50 DU's
40 Squats
30 Situps
20 Pushups
10 Chinups

Press 5-5-5-5-5, 95#

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Yesterday 10/01/09

WU - same x3

BSQ all x 5
50-85-110-110-110-110-110-85-85

WOD
10 rounds
10xKBS 35#
10xPU
Time: 16:58

Ab plank - 1:00

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Today - 10/02/09
11AM workout in the gym with Bill

WU:
Stretching
Run to the gym
Row 500m

WOD:
5X
12 jumping pull-ups
12 lateral dumbbell swings - 15# each hand
12 SDLHPs - 45# bar
30 sit-ups

Run home in the rain

Two days of rest coming up. Can't wait till next week to deadlift again!!

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Bill, great work.

Terry, let us know about your competition plans! It'd b great to have someone from the group competing. You would certainly impress the youngin's!

Did the long work out from earlier in the week:

1 RFT

25 Walking Lung Steps
20 Pull ups
50 Box Jumps on 2' box (sub. step ups)
20 Double unders (sub 60 singles)
25 Ring dips (dips)
20 Knees to elbows (close put not touching)
30 KB Swings --70 lb DB
30 Sit ups (GHD)
20 Hang Squat Cleans 2 X 35 DB's
25 Back Extensions (GHD)
30 Wall Balls w. 20 lb ball (20 lb medicine ball---hard covered)
3 Rope ascents (3 X 15 rope pull ups--many jumping).

finished in 23:52.

"I fought the ball and the ball won". Missed the catch on one throw and ended up with a bloody lip. Actually the wall ball made quite a racket at the globo as the ball was hard and I was tossing it against a sheet rock wall.:shrug:

This was a fun work out. Wonder why it has no name?

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[B]2009 10 02[/B]

Finally, feeling well again from that cursed cold and more importantly, feisty.
At squadron PT today I did 20 min on an elliptical trainer. Also, 2x12xbar press and 2x12xbar back squats. The AF PT gurus don't want me to lift more than 30 lbs, but what they don't know... Falls under the category of "better to ask forgiveness than permission". Finished with some stretching. Some ab discomfort, but not to bad. Felt really good to lift a little something again. I'll add some light wt plates next time. Sunday I plan trying some reverse crunches and regular crunches. Just a few to see how it goes.

Very impressed with the number of folk posting now. This thread has really grown! Tons of excellent work, too!

After a couple weeks of "softer" workouts, I plan to transition to massively scaled CF WODs and build from there. Chomping at the bit.

[B]Getting Rid of Those Low Down, Not Good for You No Workout Blues Broccoli[/B]
:broc::broc::broc::broc::broc:

[B]Scott[/B]...as far as caring for blisters and rip in the garage. I actually use my dremel tool with a drum sander. Laugh all you want, but it makes quick work of rough edges.

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Warmed up w/ 15 squats, 15 sit-ups, 15 back extensions, 10 pull-ups, 15 assisted dips
Ran 400 meters

Then did modified version of main site WOD.
For time I did:
25 Walking lunge steps
20 pull-ups
50 box jumps
20 squats
25 assisted dips
20 knees to elbows
30 Dumbell swings w/45lbs.
30 sit-ups
20 Hang squat cleans w/25lb. dumbbells
25 back extensions
30 thrusters w/30lbs.
20 pull-ups
My time: 29:41

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J. T. 18:06
did five hand stand pushups first round two the next so for me it was
16 pushjerk @ 115# 21 ring dips 21 pushups
13 pushjerk 15 ring dip 15 pushups
9 pushjerk 9 ring dip 9 pushups

did some back extensions GHD situps double under work( I can do all of one in a row) air squats KB swings @ 35# L sits

m/54/183

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Yesterday
[B]Day 2[/B] Ab Plank- 2:00 hold

I decided to start my ab plank personal challenge on Oct 1. where I increase the ab plank hold time required by 1 minute every day. I'll do it for 30 days meaning that within a 24 hour period on the last day I have done 30 minutes of ab plank holds broken up as need be (no less than 1 minute holds unless making up remaining time on the last one after failure). If it turns out to be of some conditioning value or still possible, I'll make it a 60 day challenge ending with 1 hour of ab plank holds.

10-03-09

[U][B]Warmup [/B][/U]x3 - same

[B]Push Press[/B] 3x3 70%PR
65-65-65

[B]Day 3[/B] Ab Plank- 3:00 hold

[B][U]WOD[/U][/B] - main site (mod)
800m run
15 pistols L then 15 R
25 SU
12 pistols L then 12 R
25 SU
9 pistols L then 9 R
25 SU
800m run

Time: 17:13

The modification I used was no added KB weight and full ROM using one hand on a support pole. In choosing how to scale it I was getting quad cramps by the 3rd rep when squating to a [B]MB[/B] while holding a 15#KB so I opted for the assist I could keep pushing through without any cramping.
During my skill practise to find the right mod, my knees told me they wanted to use my weightlifting sleeves for the pistols so the time includes that taken up to remove and put on rubber knee sleeves and runners (they get too sweaty to run in).

Running felt good!

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10/4/09
Row 2500m - 9:54.4

WOD
25 Walking Lunge
20 Pull ups
50 step ups (15" box)
100 Single unders
25 Ring push ups
20 Knee ups
30 KB swing (1.5 pood)
30 sit ups
20 Power clean (95#)
25 Good mornings (w/ 45# bar)
30 Wall balls (20# ball)
3 Rope climbs

Whew!

26:55

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Warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Then
Ran 400 meters
Did 20 Thrusters w/60lbs.
Ran 400 meters
Did 20 Thrusters w/60lbs.
Ran 400 meters
Did 15 Thrusters w/60lbs.
Ran 400 meters
Did 15 Thrusters w/60lbs.
My time 22:46

Then Ran 1 mile on road in 8:41
Did 20 more thrusters w/60lbs.

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Rested yesterday and today.

[B]Mark[/B] - I admire your running so much. My running has dwindled since I've divided my time between my North Shore workouts and my gym workouts. I enjoy running and miss it, but to get a good run in I would have to only rest one day per week, which would crush me. I'm giving some thought as to how I can fit in some real running this fall without cutting back on my 5-on/2-off WODs. Do a WOD and run after? Do a WOD in the AM and run in the PM?

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Today - 10/05/09
6AM North Shore workout with Patrick

WU:
Stretching
3X15 Bulgarians each leg

WOD1:
Squats/Lunge walk - 20/2, 18/4, 16/6, 14/8, 12/10, 10/12, 8/14, 6/16, 4/18, 2,20
Push-ups/Bench Dips - 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

WOD2:
5X
10 burpees
10 squat jumps
8:22

A very interesting geo-physical phenomenon occurred on the North Shore during the burpee-squat jumps. Suddenly, without warning, there was an overwhelming abundance of gravity. In rounds 4 and 5, there was so much extra gravity that I could barely do the jumps! I had to break the jumps up into 2's and 3's! Hmm...I wonder if there will be something on the news about this strange occurrence.

Post WOD torture:
3X
50 jumping jacks
30-second squat hold
50 front-to-backs
30-second lunge hold

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[B]Diane D[/B].,
You don't have to give up on running. Have you looked at (WFS) [url]www.crossfitendurance.com[/url] ? Most of the workouts are done 3-4 hours before/after the WOD. Prior to my knee surgery I was using these workouts to prep for triathlons with much improvement in all three events. It does take some extra effort to fit in two sessions a day. I also found some other benefits, like improved sleep and more productive rest days.

As to the absence of gravity, you may want to query [B]Charlie[/B]. He seems to spend an awful lot of time with his head in the clouds and might know something about this phenomena.

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30 muscle ups for time - 24:00.
Ten minutes over my PR. Never can tell when you're in for a bad day.