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Hey Mark,

Great job on today's WOD! It was definitely harder than it looked on "paper" or the PC screen....

[I][B]All the OVER 50's are putting on quite a display of Crossfit Determination on this board, with Terry proving to be a real monster Crossfitter.[/B][/I]

What a great thing to say - - thanks! And yup....Terry is the "rabbit" to catch!!

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[quote=Diane Dennis;492046][B]This morning:[/B]

Ran to the CLBBG - worked with trainer

This was a rough day in the gym - needed a lot of legs in this workout and didn't seem to have them. I'm guessing that 9 hrs after rowing wasn't enough recovery. I will never quit during a workout, but the thought actually crossed my mind this morning. Can anybody suggest something that I can eat between the time I get home from rowing (9pm) and hitting the CLBBG the next morning (6am) that might give me some gas in my tank? I normally eat 1/2 of a zone bar 1/2 hour before the gym and the other half after the workout. It's never been a problem until this morning.

WOD:

2 min jumping jacks
10 body rows
25 squat jumps
10 body rows
15 burpees
1 min static back squat - 55#
15 burpees
10 body rows
20 ea leg alternating lunge jumps
10 body rows
2 min jumping jacks

EEEK! Going home I ran about 15 steps and then had to walk the rest of the way.[/quote]

Hey Diane,

Way to push through anyway, even though your legs weren't cooperating! That was a LOT of work!

Rest up!!

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Mark and Stephen - Great job on the WOD! From the main page posts, it sounds like this one is really tough. I might try it scaled on Friday but I've become a wimp without a CF coach. Kudos to you both for having the skill and determination to do it on your own.

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[quote=Diane Dennis;492561]Mark and Stephen - Great job on the WOD! From the main page posts, it sounds like this one is really tough. I might try it scaled on Friday but I've become a wimp without a CF coach. Kudos to you both for having the skill and determination to do it on your own.[/quote]

Diane,

Hey girl...I know you've got the determination to push through some of the crazy stuff you do- - you'll smash this WO! [I][B]Go for it!![/B][/I] This one will only kill you for a little while :D.

Thank you for your kind comments, BTW!!

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[QUOTE=Stephen R. Lampl;492553]What a great thing to say - - thanks! And yup....Terry is the "rabbit" to catch!![/QUOTE]

Steve, Mark, Thanks for the compliments. Not sure I am monster... I think I need a few more months...:D Mark's WODS and times impress me and I still think he has the edge. But its all in fun, for me its all about self improvement...my wife says yeah right...your not competitive... seems like I am always trying to beat some youngster.

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[quote=Terry Dickman;492688]Steve, Mark, Thanks for the compliments. Not sure I am monster... I think I need a few more months...:D Mark's WODS and times impress me and I still think he has the edge. But its all in fun, for me its all about self improvement...my wife says yeah right...your not competitive... seems like I am always trying to beat some youngster.[/quote]

I think we all turn a bit more competitive - - I'm going crazy hoping I can edge some time off my previous WODs, etc. But it's just plain fun anyway. Most of the time, I just have a blast, once I recover from the suck factor.

Hope your hands are feeling better.

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Today did CFWUx3 w/20 burpees

Did OHS 3-3-3-3-3
I did 45-50-55-60-65-70
The workout was going great and felt like I was probably going to keep going up in weight without any problems, when dropping into my 3rd squat with 70lbs. overhead my left groin had a pop and some pain. I finished that lift and stopped. Feels like I have a mild muscle pull. Guess I will go easy on the legs lifting anything for a few days. I do not think it is anything too serious, but I have learned not to push my luck.

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Rested today

I was fried after Monday night rowing and Tuesday morning WOD. Hitting the CLBBG first thing tomorrow morning to get back to it. Running to the gym will such a delight when it is 5 degrees!

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[B][U]Wednesday 1/14/09[/U]
Warm Up[/B]
400m Jog and 2 rounds of;
15 Pushup
15 GHD Situps
15 KB swings 53lbs
15 OHS with PVC
Samson Stretch

[B]WOD For time:[/B]
15 Power Cleans 155 lbs
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips

My Time 32:29 rx'd
My ring dips were weak, need to work on form, couldn't lock out at the end.

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[quote=Mark Ervi;493165]Today did CFWUx3 w/20 burpees

Did OHS 3-3-3-3-3
I did 45-50-55-60-65-70
The workout was going great and felt like I was probably going to keep going up in weight without any problems, when dropping into my 3rd squat with 70lbs. overhead my left groin had a pop and some pain. I finished that lift and stopped. Feels like I have a mild muscle pull. Guess I will go easy on the legs lifting anything for a few days. I do not think it is anything too serious, but I have learned not to push my luck.[/quote]

Gosh, Mark. So sorry about the muscle pull. Sounds like you were doing great! Those were some good numbers to be putting up over your head!
Get better quickly!

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[quote=Terry Dickman;493725][B][U]Wednesday 1/14/09[/U]
Warm Up[/B]
400m Jog and 2 rounds of;
15 Pushup
15 GHD Situps
15 KB swings 53lbs
15 OHS with PVC
Samson Stretch

[B]WOD For time:[/B]
15 Power Cleans 155 lbs
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips

My Time 32:29 rx'd
My ring dips were weak, need to work on form, couldn't lock out at the end.[/quote]

Wow, that was some strong work, Terry! Great time! I'd love to get the weight up, but just do not have the mechanics down, nor the explosive leg strength and hip drive I need. Hope to get the basics down at the cert.

Keep up the awesome work!

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[quote=Diane Dennis;493551]Rested today

I was fried after Monday night rowing and Tuesday morning WOD. Hitting the CLBBG first thing tomorrow morning to get back to it. Running to the gym will such a delight when it is 5 degrees![/quote]

Good call, Diane! I was fried too. Still sore in the shoulders, butt, and hammies. 5 degrees? [I][COLOR=SlateGray][B]YOW!! that's cold.![/B]
[/COLOR][/I]

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Rest day for me too.......

Not looking foward to any WO tomorrow - - I'm still sore as all get out from the virtual shoveling and power clean/push-up WODs from earlier in the week. Shoulders, rump, and hammies are toast. But.......gotta love it, so I'll be back at the gym tomorrow.....

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[B]Today:[/B]
Stretched, did air squats and walking lunges in the living room
Glided on the ice down the street to CLBBG (minus-14-degree wind chill)
Worked with trainer

WU
1 min plank
2 min sit-ups
20 back extensions
2 min jumping jacks

WOD
Back squats
10 x 55#; 1 min plank
10 x 80#; 1 min plank
10 x 105#; 1 min plank
8 x 125; 1 min plank
¼- squats - 10 x 155#
Stretching and rest
8 x 125#; 1 min plank
8 x 125#; 1 min plank
12 x 105#

Front squats – 20 x 80#

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[B]Today[/B]

-6 degree air temperature
-21 degree wind chill

Was planning to run to the CLBBG but have thought better of it.
Will do some sort of WOD inside the house after work today.

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[QUOTE=Diane Dennis;494741][B]Today[/B]

-6 degree air temperature
-21 degree wind chill

Was planning to run to the CLBBG but have thought better of it.
Will do some sort of WOD inside the house after work today.[/QUOTE]

Be careful in all that cold weather! Soundsd like a wise choice w/ the "home WOD" today.

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CFWUx3 w/assisted dips and pull-ups
(Injury is tender. Air squats were done very slowly. WOD for today was supposed to have Thrusters, but I will sub shoulder press, as injury is too tender.)

Did for time:
10 sit-ups
10 Hip & Back Extensions
70 lb. shoulder press, 30 reps
15 pull-ups & 35 assisted pull-ups

30 sit-ups
30 Hip & Back Extensions
70 lb. shoulder press, 20 reps
15 pull-ups & 20 assisted pull-ups

50 sit-ups
50 Hip & Back Extensions
70 lb. shoulder press, 10 reps
20 pull-ups

My time: 32:19

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Now that the holidays schedules and my birthday are over with, I was able to get back to my 3 on/1 off 2 on/1 off schedule this week.

Warm up this week was 2 rounds x 2 min skipping, 20 SQ, 15 PU, 15 SU. SS (samson)

[U]Tues[/U]
Skill - C&J 5 x 2 @80% ME - 70#
WOD - total score of 4x max 20" BJ in 2 min, 1 min rest
[B]score: 32/30/29/28 = 119[/B]

[U]Wed [/U]
Skill -work up to DL 3 x 3 @ 80% ME - [B]170#[/B]
WOD - for time 5 rounds: 50 DU, 16kg KBS, 15 PLU
[B]score: 22:04 for 3 rounds[/B] (ran out of time before next class started)

[U]
Thurs [/U]
Skill - bench press doubles - work up to ME for two - [B]105# ME[/B] (110# single)
WOD - AMRAP in 10 min, 3x 55# hang SQ cleans, 3x KB shoulder press - 8kg KBs
[B]score: 14 rds[/B]

Today - off

It was a strong week for me. I was only "bottom" in my WOD on Thursday although it was as R/x-ed, not scaled.

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[B]As performed and scaled:
[/B]10 sit-ups (unanchored)
10 Romanian Dead Lifts (1 pood Kb)
30 Thrusters (20# X 2 Db)
50 pull-ups

30 sit-ups
30 Rom DLs
20 Thrusters
35 pull-ups

50 sit-ups
50 Rom DLs
10 Thrusters
20 pull-ups
[B][I]Time = 17:36[/I][/B]

[I]This workout was FLAT AWESOME - - very difficult for me, esp. the thrusters and pull-ups. The situps and RDLs were unbroken except for the last round, I believe. I could only kip the first three pull-ups and had to jump the rest on rings....BLEH!!! Thrusters and pull-ups were pretty broken throughout.[/I]

[I]What a great WO environment today!! I love working out at this affiliate! There must have been 15 or 16 people there grinding away - - standing room only. REALLY MOTIVATING!! :pepper::pepper:[/I]

[B][I]New Years Challenge:[/I][/B]
[I][B]Make up: [/B]January 14, 2009 = [B]Day 14 = 28 burpups[/B][/I]
[I][B]Make up: [/B]January 15, 2009 = [B]Day 15 = 30 burpups[/B][/I]
[B][I]Total Make-ups: 58 burpups[/I][/B]

[B][I]Today: Day 16 = 32 burpups.[/I][/B]
[B][I]+ Make-ups (58) = 90 burpups. YIKES :yikes:[/I][/B]

[I]Did 60 today (32 + 28 make ups). Will do the balance tomorrow......was fried from the WOD.[/I]

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Even colder this morning than yesterday morning: -8 degrees! But I can't stay cooped up so I'm running to the CLBBG. I hope the guy has the heat on.

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[B]Today[/B]

Bundled up like I was going to hike across Antarctica - ran to the CLBBG and worked with trainer

WU: stretching, dumbbell swings, back extensions, plank

Did EXACT SAME WOD as last Saturday. I enjoyed it last week and told him so, so he figured we would just do it again. Going to have to break him of the idea that routine is good.

With treadmill running continuously:
2 rounds of
400m run
10 assisted pullups
400m run
25 walking lunges
400 m run
25 SDLHPs - 55#
400 m run
1min plank
400 m run
15 push presses - 55#

Rowed on my own:
500m - 2:11
500m - 2:12
500m - 2:20
500m - 2:31

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Some REALLY good news.....forgot to mention yesterday that part of the warm-up for the WOD at the affiliate (CrossFit Redding) was a 600m run. While I didn't even really jog (slow shuffle), my knee felt [B]good[/B] afterwards! Longest distance and best knee has felt since the injury (Apr., 2007)!!

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[QUOTE=Stephen R. Lampl;495833]Some REALLY good news.....forgot to mention yesterday that part of the warm-up for the WOD at the affiliate (CrossFit Redding) was a 600m run. While I didn't even really jog (slow shuffle), my knee felt [B]good[/B] afterwards! Longest distance and best knee has felt since the injury (Apr., 2007)!![/QUOTE]

That's great...don't you just love it when things go right :)

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WOD 1-16-09 at 5:30am
Four rounds for time:

400m Run
10 Burpees
20 Kettlebell Swings 53/35
30 Abmat Sit-ups
40 Lunge Steps

My Time 30:07
Moving up in the pack...2nd slowest time in the morning session but not bad overall.

[IMG]http://home.comcast.net/~tdickman/1-16-09.jpg[/IMG]

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Stephen - SO HAPPY to here about the knee progress!!

Terry - You are really doing great - this affiliate has really been the ticket - Congrats!

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Ran a 5k in the hills of Lampasas. Temps in the 60's and breezy.
My time: 30:15

Great to see all the terrific workouts and variance that everyone is doing.

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Ran a 5k on the Beach in Cayucos, CA temp was 70 deg, no wind. Wow! it felt like a summer day. This is my favorite beach.
My time: 32:00 Not sure why but felt like I had no energy.

[IMG]http://home.comcast.net/~tdickman/1-17-09.jpg[/IMG]

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Hey Everyone!

Great work going on.......Diane, I'm surprised you haven't frozen to death yet.....Yikes it's been cold back there! Glad I live where I do.......even the cold days are balmy....

Terry, I'd give my eye teeth to run on the beach in Cayucos.......used to go there ever so often when I was at Cal Poly...at least maybe the knee will let me do that now.

BTW, thanks Diane and Terry (about the knee...;) ).

Mark, good to see you enjoyed your run too. Great times for both you and Terry!

It sure is inspiring to see us "old folks" gettin' some! Geez, I LOVE this stuff.

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Hey Guys - I hear that warm winter weather makes you soft! Pittsburgh weather makes you tough!

[B]GO STEELERS!![/B]

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Diane- The terrible towel must have been working overtime today. Go Steelers!

I am still having problems with a groin injury

Did 100 pushups for time
My time: 8:11

Did 50 pull-ups

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Looking forward to my third rowing session tonight at Three Rivers Rowing Association. When I posted my rowing stats last week, I forgot to mention that I had, indeed, out-rowed everyone around me (those people whose screens I could read). One of those people was my husband who was rowing beside me. On the way home, he said that he was surprised that I rowed further than he did, and that he was watching my screen and couldn’t figure out why he couldn’t catch up to me. I told him it was because I was watching his screen and I kept going faster in order to stay in front of him! He thought about that for a little while and then declared that he might want to start working out with me! Ha! CrossFit hooks another one!

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[B]Rowing Session at TRRA:[/B]

WU - 5 min row on erg

Erg Drills (goal of rowing together by watching lead rower):
5 min row @ 18 spm
1 min rest
4 min row @ 20 spm
1 min rest
3 min row @ 22 spm
1 min rest
2 min row @ 24 spm
1 min rest
1 min row @ spm of lead's choice - 20 spm (our lead was exhausted from the 2 min round and went back to 20 - I was ready to go up to 26 but our goal was to stay together and follow the lead's pace - next week I will volunteer to be lead rower!)

Work in the tank:
- practice of the stroke broken down into various parts
- continuous rowing
- learned to feather the oar
- stroke practice using feathering technique

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Today was an awesome group workout (5 participants). We have just affiliated our new CrossFit gym in Midland TX! Saturday morning as a group (7 participants) we did the Crazy 8's for WOD, it was tough.
Today:
As a group -
Warmup, Row 500 meters, 20 GHSU, 20 ball slams, 20 bodyweight squats
WOD:
200 meter run
200 Thrusters (as a group), varying weights
200 meter run
200 Wall Ball, all 14#
200 meter run
200 Deadlifts, varying weights
200 meter run
200 situps holding barbell (2 people at a time)
200 meter run
Weather was beautiful so running was all done outside.
I'll post our website once we get the blog converted.
Glenda

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[I][B]SUNDAY 090118[/B]
[B]
Warm up:
[/B]Walk .25 miles. [B][COLOR=Red][COLOR=Navy]RUN* [/COLOR][COLOR=Black]approx 1 mile!!!! [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Broke this into two 1/2 mile segments, with only a break for traffic and to cross street. [B]This may as well be a [COLOR=Red]PR! [/COLOR][/B][COLOR=Red][COLOR=Black]I haven't run that far since before my R/knee injury! NO PAIN!!! HOOOOOOOAHHHHHHHH!!

[B]WOD
Tabatas...
Push-ups: 18, 14, 10, 7, 6, 5, 6, 6 = 72 (6)
Sit-ups (unanchored): 14, 14, 15, 15, 13, 14, 12, 15 = 112 (12)
Squats: 14, 12, 11, 10, 10, 9, 11, 11 = 88 (9)

Totals = 272 (27 - strict CF total). [/B]RATS....this was 17 less than on 12/8.

[B]Cool Down:
Walk 200m / run 200m up 10% grade X 2 [/B](not timed).

[B]New Year's Challenge: Day 18 X 2 = 36 burpups. [/B]No pull-up bar available today, so did double the number of strict burpees.
[B]36 X 2 = 72 burpees.

[COLOR=Navy](*) Note: [/COLOR][/B][COLOR=Navy]I've developed the bad habit over the years of running heel-toe. I guess not having run for the past 21 months allowed me to re-learn properly. Almost all steps/paces during my run were landed on the flat of the foot - - possibly like POSE? I felt much more powerful in my strides and lifting my knees higher as I took them felt like it increased my speed. It seems like the strides take less effort at greater speed too. That was really cool, until I started going down hill and found it hard to slow down.....
___________________________________________________________________________________________________________

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I][I][B]MONDAY 090119:

Worked out at CrossFit Redding.

Warm-up:
Jump Rope 2:00 approx. [/B]Tried double-unders. No dice, so all singles.
[B]30 squats
15 KTEs
16 push-ups
3 burpees
2 pull-ups
2 star-jumps

WOD: 21 - 15 - 9 For time
1/2 BW Dead Lifts (95#)
Burpees
Time = 7:34
[/B]This was a LOT harder than it looked. DL form started to suffer / back got soft as time progressed. Had to break burpees into groups. Got [U]seriously[/U] gassed!

[B]Explosive Strength Training = Tire (16") and Box (20") Jumps[/B]
[B]Approx 30 tire jumps (lost count)
70 Box Jumps
Total = 100 approx.

New Year's Challenge: Day 19 X 2 = 38 burpups.

NOTE: [/B]Stopped by CrossFit Excel (Escalon, CA) on my way back home from Redding to check it out. Got to meet Terry! Looking forward to some WOs there too!
[/I]

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Stephen, that is super that you are back running and having fun doing it.

Glenda, that WOD with 200 thrusters and 200 deadlifts and everything else sounded absolutely killer. Congratulations for surviving it.

Today I Did CFWUx3 w/no sit-ups because of injury.

Did 5 rounds of
two and a half minutes of stationary bike
15 reps of deadlift at 185 lbs.

Did not keep my time, although I did all 5 rounds back to back.

My injury kept me from doing ‘Mr. Joshua”. Even though I ran a 5k Saturday without any pain, today my groin injury was painful when I tried to run.

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Stephen – I am just so happy for you and your knee! I used to have what I considered “bad knees” until my first CF trainer changed my running style – running on the forefoot (which I hated at first), and leading with the hips. It took the stress off of my quads and therefore off of my knees. I haven’t had a knee problem since. I even took my knee ice-packs out of the freezer and threw them away. So continued good luck with the knee and I wish you happy running! Also, very cool that you got to meet Terry! Wouldn’t it be great if all of us over-50’s could get together some day and all work out together!

Glenda – Congrats on the new affiliate – I look forward to seeing the website.

[B]Today[/B]

Ran to the CLBBG and worked with the trainer. For the second week in a row, it was VERY TOUGH doing a workout with only nine hours recovery after my rowing session.

WU
3 rounds:
20 Dumbbell swings
30 supermans
50 sit ups

WOD
DLs – 8 x 85#; 8 x 105#; 8 x 115# - I min plank between each set
C&J – FAILED on 65#!!!! Unbelievable! Very upset! Had to use the 45# bar just to complete 16 reps. Had no leg drive at all – very disgusted
Finished poorly with alternating lunge jumps and squat jumps

Walked home.

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[QUOTE=Stephen R. Lampl;497453][/B]Stopped by CrossFit Excel (Escalon, CA) on my way back home from Redding to check it out. Got to meet Terry! Looking forward to some WOs there too!
[/I][/QUOTE]


Stephen,
It was really nice to meet you. I just wish we had more time to chat, sorry. I learned the hard way, if you are the last one done with the warm up you have the least amount of rest. Anyway the WOD went well. Hope to talk to you more down the road.

Terry

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[B]Over-50 CrossFitters have a new hero!! [/B]
Everyone must read today's CF Journal article about Rashmi Cole and her quest to to improve the lives of teenage boys through CrossFit. Honest to Goodness, this is the BEST CrossFit Journal article I have ever read - And she's one of us!! Whoo-hoo Rashmi! Let's support her!

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Hey Mark,
We're all hoping your hammy gets better. :)

Diane,
Nice Avatar. Steelers looked good last weekend, but I am rooting for the Cards, I used to be a season ticket holder when I lived in Phoenix.

WOD 1-19-09
Three rounds for time:

400m Run

21 Sumo Deadlift High-pulls 95lbs

15 Hang Power Cleans 95lbs

9 Push Presses 95lbs

My Time 21:15 rx'd

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[I]I was really apprehensive about doing today's WOD.......Kinda like when you're a kid and you have to get a shot at the doctor's office. Wasn't so bad when it was over, though.
[B]
TUESDAY 090120

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 108 (I can tell I've laid off the CFE / aerobics a bit too long......).
[B]CFWU X 1 plus shoulder dislocates, body circles.

[COLOR=Navy][U]Main Page WOD:[/U]
"Mr. Joshua"
Five Rounds for Time of:
400m Run
30 GHD Sit-ups
250# Dead Lift X 15 reps[/COLOR]

Warm-up (DLs):
45# X 15
135# X 15
225# X 3 [/B](Felt Rx'd weight or even BW - 203# - was too high to safely use for 15 X 5. Scaled to 185#)

[B]My WOD:[/B]
[B]Five Rounds for Time:
400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!)
[B]30 GHD Sit-ups
185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!)
[B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR]

[/B]Tried this WO on 10/0/08 scaled:
.25 miles stationary cycling @ L5 and 110 RPM
30 GHD sit-ups
135# X 15 DL
Time = 26:15 for THREE rounds.

[B]Pull-ups: all but four were dead-hang.
4 OH grip, 5 UH, 5 UH, 5 UH, 3 UH, 4 OH kipped = 26.

New Year's Challenge: Day 20 X 2 = 40 Burpups.
Broke into 4 groups X 10.
[/B](No make ups today - - fried from the WOD!!).

What an awesome day. :run::pepper::run::pepper:


[/I]