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Jeff Kilinski 10-21-2009 03:20 PM

Re: Over 50 Crossfitters Sign In
Alright [B]Pat[/B] you inspired me. I did the weighted pullup WOD at the club near work (not my CF box).

35, 45, 55 ,65, 75, 80, 85f.

I found it alot easier to hook a dumbell to a belt and dangle the weight that way. New PR by 15lbs.


Pat Quigley 10-21-2009 05:29 PM

Re: Over 50 Crossfitters Sign In
John SR--so you do the walking lunges with your knees touching the ground? I know this is the proper form---yet I am cautious to avoid this. Maybe I should use knee pads?

Jeff, thanks for all the feedback.

Diane, how's the 30 day Paleo trial going? I had too many slips lately and have lost some ground losing wt.

Did the "Tabita something else" workout.

PullUPs: 14,15,11,6,7,7,6,4. 70 (74) -4
PushUPs: 15,17,12,12,10,10,10,6 92 (102) -10
SitUPs: 11,14,12,12,12,12,12,12 97 (91) 6
Squats: 25,20,22,17,20,15,16,18 153 (121) 32

(last time doing the WOD). This left me with a positive of 24. New PR.:pepper::pepper:

Situps were done on GHD. This was one of those workouts that left me laying on the floor very still for a few moments. You know, other than a small number of other crossfitters and some runners on the treadmills, people at my gym just don't work out very hard! A year ago I wouldn't have said that and I didn't think it either.:yikes:

John Warkala 10-21-2009 05:38 PM

Re: Over 50 Crossfitters Sign In
Row 2500 - 9:48.5
KB drills

5 rds
Run 200m (Subbed 20 step ups)
21 KB swings (55#)
12 pull ups
5 dips (extra credit)

1 minute rest between rounds


John Burch 10-21-2009 06:14 PM

Re: Over 50 Crossfitters Sign In
Crossfit Chesteron WU
Front squat worked up to 180# max effort

Vups and burpees
:90 rest
Vups burpees
13:06 total time/w :90 rest

m/55/178# crossfit Chesterton

Terry Dickman 10-21-2009 09:00 PM

Re: Over 50 Crossfitters Sign In
[B]Wednesday 091021[/B]

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

5:52 rx'd

Linda Kardos 10-21-2009 09:11 PM

Re: Over 50 Crossfitters Sign In
Been missing a few days (but not of ab planks). I'm struggling with motivation since I'm not following a plan or have an affiliate to follow. I used to do really well with consistency when I set out structured workouts for a couple of months or just attending CF classes. To be honest we had great programming at CFOttawa, but they aren't posting them online as often.

I'm thinking of giving C.A. a try or some other structured strength first priority/crossfit second cycle. I'm really missing lifting heavy things often. The Dutch Lowy blog has some interesting commentary on how to choose.

Meanwhile since my last post ...
Ab planks[/B]
Day 18 ab planks (throughout the day) - 3:00, 2:30, 1:15 x10 = 18 minutes
Day 19 ab planks (throughout the day) - 1:20 x 12, 1:00 x 3 = 19 minutes
Day 20 ab planks (throughout the day) - 1:20 x 15 = 20 minutes

Diane Dennis 10-22-2009 05:00 AM

Re: Over 50 Crossfitters Sign In
Today - 10/22/09
6AM group workout on the North Shore

The group was me and hubby (led by Patrick)

bench step-ups
Samson stretch

12 Hungarians, each leg

push-ups - 12/10/8/9/6/6/5/6
bench dips - 20/18/16/9/12/11/12/12

100 jump squats

Diane Mahoney 10-22-2009 10:43 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;683813]Diane, how's the 30 day Paleo trial going? I had too many slips lately and have lost some ground losing wt. [/QUOTE]

Pretty well. I am on Day 22. I have had a couple of slipups. I didn't have any alcohol for three weeks, then had beer. It was good. I'd been thinking about it constantly, and indulging cured that. And I had some sugarfree gum on a hormonal kind of day. That made my stomach ache and bloat, and I actually threw the rest of my gum stash out. I am addicted to that stuff. Otherwise, I am doing well. A little vinegar, a little salt, but NO grains. Yesterday I had some butter. Man, that was good. But no cheese or milk. I'd like some cheese.:D

I feel good, but I don't know if I feel [I]that [/I]much better. I think mostly I feel good because of the lack of alcohol (which means I sleep better). I'd like more saturated fat as per Primal Blueprint. And maybe a little less fruit would help too. I'll definitely play with it.

I don't really miss grains!

Oh, and I have lost between 3-5 pounds, depending upon the day. No significant strength gains. My energy levels are stable after the first week to ten days.

John Scott Rezendes 10-22-2009 12:34 PM

Re: Over 50 Crossfitters Sign In
Someone described it to me as just having your knee kiss the ground. Well, for me in the beginning it was like kissing your sister on the cheek and toward the end as I was getting smoked it was a full-on European knee-cracking tongue fest. I might have wished for knee pads but wouldn't have had the stones to wear them.

Awesome Fran time. And Rx'd to boot. I wish...

Today I went to the new "Crossfit" area in Caro gym (they really can't call it Crossfit for a host of reasons.) Really nice as equipped by a Rogue package. C2's, Dynamax balls, rings, etc. etc.

1000m C2 4:32.3

WOD: (I made this up on the spot as I was excited about using the rings and bumper plates. As to the efficacy of my programming, meh... )
AMRAP in 20 minutes of:
5 ring dips
10 ring pushups
15 #135 dead lifts

I managed 6 rounds even... was really hustling to knock out the last 5 DL's. Note to self: Next time don't pair dips with pushups.

Deb Weber 10-22-2009 05:08 PM

Re: Over 50 Crossfitters Sign In
Gee everybody here is on a roll; great work all - very inspiring!

[B]10_19_09 Monday[/B]

Row 500, pushups, situps, back ext., squats

[B]Max Effort Pullups[/B]
warmup 3, 4.
Weighted negatives (10#) 5.
Pullups - 7 (good kipping ones)

Complete as many rounds as possible in 20 minutes of:
7 squat cleans - 95# (65#)
14 sumo deadlift high pulls - 95# (65#)
21 push-ups
6 Rounds+7+3 (65#)

[B]10_20_09 Tuesday[/B]

Burpees, pushups, situps, back ext., squats

[B]Push Jerks: 3, 3, 3, 3, 3[/B]
65/75/85/95/100#(got two, failed third)

4 rounds for time of:
50 squats
25 back extensions
10 knees to elbows
12:34 (added 5# on the back extensions)

[B]10_21_09 Wednesday[/B]

Burpees, pushups, situps, back ext., squats

[B]Thrusters: 5,5,5,5[/B]
65/75/85/95(failed fifth)
Tried again95 (failed fifth - I was happy w/that, first time I've done 95# thrusters)
Tried 105 singles failed 2X

3 rounds for time of:
25 pull-ups
25 ring dips
25 sit-ups
16:07 -
[I]No rx, only did the first half of set 1 ring dips, limited ROM... two reps starting 2nd & 3rd. Then box assist. Got two rips during the LAST THREE pullups...sheesh![/I]

[B]10_22_09 Thursday[/B]
rest or strength day

Row 500, pushups, situps, back ext., squats

[B]Deadlift: 3,3,3,1,1,1[/B]
Warmup w/165x10, 175x10
185/195/205/215/225/230 [B]PR - Happy Dance! 50# left to goal weight![/B] (Tried 235-F).

John Burch 10-22-2009 05:08 PM

Re: Over 50 Crossfitters Sign In
rest day work
20: to 25: row
3 sets 10 to 15 ring dips
3 sets 20 to 10 knees to elbow

Linda Kardos 10-22-2009 09:53 PM

Re: Over 50 Crossfitters Sign In
Day 21 [B]ab planks [/B](throughout the day) - 1:30 x 9, 1:00 x3, 0:30 x1
= 17 minutes (* made up the balance this morning 1:00 x 4 )
Total: 21 minutes

Work rest intervals are getting to be critical if I am to finish in 24 hrs.
Still working on todays sets.

[B]Warmup[/B] - joint mobility drills (lots!) , 2 min. wall balls, light weight drills x cleans

[B]clean DL[/B]
(dropped the working weight because I was losing form - not able to go deep and keep weight racked)
4 rnds for time[LIST][*]10m x 4 sprint (touch ground) [*]15 kipping PLU (subbed jumping)[/LIST]8:12

John Scott Rezendes 10-23-2009 11:13 AM

Re: Over 50 Crossfitters Sign In

Biked to gym.
1000m C2 4:35.2
5-5-5 pullups
5-5-5 dips
5-10-15 situps
5-10-10 wallball pushups
5-5-5 #50 K-bell swings

Strength WO:
[B]Press[/B] [B]Push Press[/B] [B]Split Jerk[/B]
#65x10 #65x10 #65x5
#85x5 #85x10 #85x6
#95x5 #95x10 #95x5
#115x2 #115x5 #115x3
[B]#135F[/B] #135x1 #135x1

Did 60 SU between sets

Pat Quigley 10-23-2009 01:04 PM

Re: Over 50 Crossfitters Sign In
Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.

Charles Pyke 10-23-2009 02:48 PM

Re: Over 50 Crossfitters Sign In
Just checking in for a "Hello". Been busy as heck getting ready for bit of a TDY. Also, picked up some sort of crud and have been feeling pretty punkish and unmotivated. And finally, the flight doc found a little something that had the potential of grounding me for a bit, but after being sent to a specialist, I was cleared to fly again. When it rains it pours. Hope to post a new avatar after I get to my TDY location. You guys will be like it! Later. :cool:

Pat Quigley 10-23-2009 03:28 PM

Re: Over 50 Crossfitters Sign In
Good to see you around Charles.

Don't have climbing rope in my gym so instead of "Tommy V" I did the following

21,15,9,6 reps of: 95lb thrusters and pull ups. This took 10:23. If there is a name for this work out, would someone let me know. I could then use it for comparisons.

Someone at my gym told me that a work out that had rounds of burpees and pull up is called "GI Janes".

4 X 50 jump rope singles as warm up, plus the usual rounds of sit ups, back ext, OH Squats, dip, push up, pull ups. Good day. The main set left me gassed a few times.

Jeff Kilinski 10-23-2009 03:34 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;684761]Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.[/QUOTE]

Burpee pullups! Don't know if there is a WOD but I've seen them around.

Deb Weber 10-23-2009 03:50 PM

Re: Over 50 Crossfitters Sign In
gee Pat that sounds like Fran with an extra round of 6.
GI Jane! Isn't it 100 burpee pullups? Good grief!!! Tough stuff!! :p

[B]Today 10_23_09[/B]
Warmup (usual stuff)

[B]WOD "BF" - Bills Birthday WOD[/B]

Complete the following for time:
14 calorie row
6 rounds of:
7 deadlifts - 135# (85)
7 sumo deadlift high pulls - 135# (85#)
14 calorie row
6 rounds of:
7 hang cleans - 135# (85#)
7 front squats - 135# (85#)
14 calorie row
6 rounds of:
7 double unders
7 burpee box jumps

Rx 33:xx (I forget the seconds)
this was much easier, I think because my rack is better (shoulders hurt and wrists were pretty ok, taped them just in case)

John Burch 10-23-2009 05:07 PM

Re: Over 50 Crossfitters Sign In

3 rounds
400m row
21 KB swings @ 53#
12 push press @ 95#
m/55/180# Crossfit Chesterton

John Warkala 10-23-2009 06:30 PM

Re: Over 50 Crossfitters Sign In
Row 5001m- 19:58.2
KB drills

1-1-1 max press. (Hit 165, failed at 170, down 10 from PR)

AMRAP 12 minutes

5 push press (70% of max press)
7 push ups
10 box jumps (subbed step ups)

8 rounds + 5 PP + 2 PU

Daryll Krivanos 10-23-2009 07:11 PM

Re: Over 50 Crossfitters Sign In
Total Rest

A.M. Versa Climber Mile (32:40)
Lunch 4 Mile Run 36min. (weather was amazing)
400m run
10 Wall Ball
10 KB swings 1.5 pood
10 Push Ups
3 rounds for time of
400m run (200 of it with sandbag)
10 deadlifts ( I used 115 lbs.. ) Should have gone 135
10 hanging knees to elbows
12:20 Total

A.M. Stairmaster 40 min. 245 Flights
Lunch - Rowed 10k against my rowing nemesis... A lady I work with is
my age and is an amazing athlete. I've been trying to beat her for about 8 months
now and I finally did it (VERY intense row). I finished in 41:38.2 and she was @41:48.
My best is still @ 5+ seconds slower than her PR!

Lunch - 5 miles on treadmill, hill simulations (42:40)
Evening @ Affiliate
20 Wall Balls
20 Burpees
500m row (1:49)
DL 3, 3, 3, 3
180 190 200 210
Front Squats 3, 3, 3, 3
65, 75, 85, 85
Cool Down
2 rounds of 5 pull-ups, 10 "Turkish Get Ups w/sandbag"

Linda Kardos 10-23-2009 09:42 PM

Re: Over 50 Crossfitters Sign In
Day 22 [B]Ab planks[/B] (throughout the day) - 1:00x11, 1:30x9, 2:00 = 22minutes

Day 23 [B]Ab planks[/B] (throughout the day) - 1:00x4, 1:35x12 = 23 minutes


[B]Warmup[/B] - joint mobility drills (lots!) , 2 min. wall balls, burg WU

[B]SN PULL off riser[/B]
[B]SN PP [/B]
[B]weighted SU[/B]

Mark Ervi 10-24-2009 06:35 AM

Re: Over 50 Crossfitters Sign In

CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did modified "Fran" w/80lbs. (most weight I have ever tried w/Fran)
My time: 15:56

Did 50 kettlebell swings w/35lb.

John Warkala 10-24-2009 10:41 AM

Re: Over 50 Crossfitters Sign In
Row 2500m- 10:06.5

"Tommy V"
For time:
115 pound Thruster, 21 reps (Subbed KB thrusters)
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

43:22 - OK, it wasn't pretty. In fact it was pretty ugly but I [U]DNQ[/U] (Did Not Quit). I hauled my acrophobic lard butt up that damn rope 27 times.

I now have a greater understanding of why the old silverback mountain gorillas live primarily on the ground !

Mark Ervi 10-24-2009 12:40 PM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips
6 mins. running on treadmill

Did Deadlifts 1-1-1-1-1-1-1

Diane Dennis 10-24-2009 02:26 PM

Re: Over 50 Crossfitters Sign In
[B][B]Pat[/B][/B] - The workout is [B]GI Jane[/B] (from the movie of the same name where the Demi Moore character does the workout as part of SEAL training). The movie is an eye-roller but check out the really cool video in the CF exercise/demo section with [B]Greg Amundson[/B] doing the workout (see section on "The Girls"). He does 100 burpee pull-ups in 10:17 (which is two minutes faster than I can do 100 regular burpees).

Pat Quigley 10-24-2009 05:19 PM

Re: Over 50 Crossfitters Sign In
Diane--thanks for the reference to the GI Jane workout. One of the bigger guys in my gym did about eight of these and looked gassed. This fellow is a member of a local swat team and no wimp. So I figured I'd give it a go on my birthday.

Darryl, you certainly do an impressive amount of work. I'm impressed with the volume.

Mark, looks like you are getting back in shape.

John, with that effort on the climbs, I should just be content that my gym doesn't have a rope for climbing. They do have a climbing wall though!

Linda, your core must be rock solid by now.

Deb, you are another phenomenon for volume. I'm surrounded with fire breathers

Today did the 091024 workout. DL: 1-1-1-1-1-1-1

405,405,405,405,405,405,405. Total of 2835. This was instructive. Noticed how I tended to lean forward the further into the sets I got. I'd like to break 500 in the DL and know that little errors in form ......Anyhow this was perhaps more valuble than just trying for one more PR.

Linda Kardos 10-24-2009 09:57 PM

Re: Over 50 Crossfitters Sign In
Actually[B] Pat[/B] the planks are giving definition, something I could care less about at this point. The real benefit has been becoming self aware of all the muscle groups that go into the plank. It took a while for my shoulders and upper back to build up to my core strength . Then I found I was not being smart about engaging hip flexors so I corrected it (something that is prone to tendonitis in me). Then of course there is the lower back...
Mostly though it is a mind game to hold on, much like a long race. I hit a 4:00 PR early on but will have to give everything a rest before I test again. I think the smarter thing to do would be to do 30 sec increases per day and include some superman holds for the back maybe alternate days.

Warmup[/B] - same

70x1 (F)
55 x 1 x 4
65 x 1 x 4
[B]Good morning[/B]
45#x 8 x 3
3 rounds for time:
Farmer's walk - 50 m (subbed 40m, used 2 cinder blocks - grasping hole)
12 burpees - (lots of flopping ones)
Time - 7:53

Terry Dickman 10-25-2009 09:05 AM

Re: Over 50 Crossfitters Sign In
Competed in a Masters Event at CrossFit Sweatshop yesterday 10/24/09
(WFS) [url][/url]
Finished in 5th place

[B]Workout #1 Run:[/B] Distance will be between 800 meters and 4 miles
28:37 12th out 16.

I think this ended up being a little over 5K, they never told us. They gave us 2 Popsicle sticks with our number on it, sent us off down a trail, when we saw the judge we dropped one stick into the bucket, we turned around running back towards the start at the affiliate, at this point the run was probably less than a mile, many people thought we were done and started turning on the speed, only to find out we had to keep going, by the time we reached the 2nd bucket it was clear how damn far we were running...much more than 800m. When we got back close to the affiliate thinking that was the finish, they sent us up a small hill for another 400m loop. Very creative run, the surprise factor had a lot of people running hard to what they thought was the end only to find out they weren't quite done.

[B]Workout #2 Squat Clean: [/B]1 rep max (3 attempts, only the single highest successful attempt count) Athletes start order will be determined by their placement on the run; those that finish last on the run will start first on the Squat Clean

1st attempt - 215lbs..tied my PR
2nd attempt - 235lbs (PR)
3rd attempt - 255lbs failed..should probably tried 245, but 235 went up fairly easy.

Tied for 1st in this event

[B]Workout #3 [/B]
3 Rounds
9 Deadlifts -225lbs
12 Burpees
15 Wall Balls - 20lbs
12 minute time limit

My time 7:50. Finished 9th place. I got the 1st two rounds done in 4:30 but ran out of gas the 3rd round.
My judge was hell on the wall balls, I bet I did 10 extra. I threw several air-balls (didn't touch the wall) plus several that were slightly low..they didn't have a clear mark on the wall...just a faded logo. My judge was picky. But that was a good lesson for me, next time I will know to make them count.
I did this same WOD early in the week and finished it in 6:43, but with no wall ball re-throws.

I was happy with my performance, plus the fact that the top 4 finishers were all 40-41 yr olds. It was allot of fun and the people there were great, overall a great experience.

John Warkala 10-25-2009 10:53 AM

Re: Over 50 Crossfitters Sign In
[B]Terry[/B]- Excellent job ! Pretty soon we'll have to have Seniors division at Crossfit competitions.:notworth:

Row 5555m -22:31.4

"Burping Single Annie"
Single unders - 250-200-150-100-50 (All sets unbroken :pepper:)
Sit ups- 50-40-30-20-10
Burpees- 25-20-15-10-5

22:14 (First time getting this under 25 min. Smoked the Singles and sit ups but still got toasted by the burpees)

For anyone interested, today starts the Halloween "Skeleton Crew" challenge at the Concept 2 website. The challenge is to row 31,000 meters between today and midnight on Halloween. There's a link to the C2 site from the main CF page.

Stephen R. Lampl 10-25-2009 11:22 AM

Re: Over 50 Crossfitters Sign In
Hi Everyone,

Missing you all and missing workouts - - crazy work schedule to start off (end of September) and then fell [B]hard[/B] at work; still awaiting word on x-rays of my R/wrist and L/knee but until then, told to lay off the CF just to be safe.

Looks like you all are killing it! Great jobs. Take care and stay strong.


Pat Quigley 10-25-2009 12:42 PM

Re: Over 50 Crossfitters Sign In
Stephen, wondered where you have been. Good to hear from you.

Terry, congradulations on not only competing, but competing so well. I am amazed at the amount of exercise performed in one day. This is three work outs. How did you fuel yourself for this? How much rest between each round of workout? Do the larger Xfit challenges do this much work in one day?

Linda Kardos 10-25-2009 07:28 PM

Re: Over 50 Crossfitters Sign In
Hi [B]Stephen[/B], sorry to hear about the work mishap! Good to see you drop in.

[B]Terry[/B] - Wow on your achievement! Nice way to represent....Nice to see that the powers that be don't coddle the participants at the masters level.

[B]Deb[/B] - I wanted to tell you I think your consistency, weights and times are awesome..keep it up.

Linda Kardos 10-25-2009 07:37 PM

Re: Over 50 Crossfitters Sign In
Day 24 [B]Ab Planks[/B] - (throughout the day) 2:00, 1:00x22 = 24 minutes


[B]Warmup [/B]- same

[B]Clean Pull off riser[/B]
70# x3x3

[B]Good morning[/B]
[B]Hanging leg raise[/B] 3x15

Mark Ervi 10-26-2009 09:37 AM

Re: Over 50 Crossfitters Sign In
Definitely sorry to hear about your injury at work. I also have missed your posts. Take care. I wish you a prompt and thorough recovery.

Mark Ervi 10-26-2009 09:43 AM

Re: Over 50 Crossfitters Sign In
Great job in the master's competition. I would think I was a monster if I could do a 235 squat clean. Not surprised that it took guys just into their 40's to beat you. You are the over-50 KING in my book.

Mark Ervi 10-26-2009 09:48 AM

Re: Over 50 Crossfitters Sign In
Today I did modified "Michael". I left out the last set of 50 sit-ups and back extensions. I forgot to start my watch so I also had no time.
I ran the 800's on the treadmill at 0% incline.
My warm-up was miserable today. I took a rest day yesterday, but everything seemed to hurt today. It is a psychological test to keep doing this stuff when it feels so un-athletic because every movement is uncomfortable for the first 10-15 minutes, and I feel like a snail that has been fed super glue.

John Scott Rezendes 10-26-2009 11:37 AM

Re: Over 50 Crossfitters Sign In
[B]Terry[/B], Props on the competition. Somehow in America we've gotten a cultural perception that "old" people (define that for me, huh?) are supposed to sit on porch waiting for the mail and reading the obits waiting for their turn. Guys look you are turning that around. Proud of you.

[B]Stephen[/B], Sounds like they broke their barrista. Hang tough and get better.

C2 500m 2:34
10x3 pullups
5x3 dips
10x3 pushups
10x3 butterfly situps

Thought I was doing Michael (3 rounds, 800m sprint, 50xback ext, 50xsitups) but I messed up and did this:
4 rounds for time
800m C2 (4:01/3:40/3:34/3:24)
25 supermans
25 butterfly situps
in 24:11.7

That's what I get for forgetting my notebook.

Diane Mahoney 10-26-2009 01:53 PM

Re: Over 50 Crossfitters Sign In
Great job, Terry! You are a superhero! :super:

I like to say I am training for the Senior Olympics.

Gorilla Run on Saturday. 3.5 miles in a gorilla suit. :D

Pat Quigley 10-26-2009 03:14 PM

Re: Over 50 Crossfitters Sign In
Diane, the Olympics for which species ?:)

Did Michael today: 3RFT: 800m run, 50 back ext., 50 situps. The run was on a treadmill at 5.0 spd, 0 incline. BE and SU were on a GHD. Finished in 28:37. The last time for this was 33:30.:kicking0:

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