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Terry Dickman 10-06-2009 08:45 PM

Re: Over 50 Crossfitters Sign In
Congrats making it to 3 years of Crossfit, thanks for the props too. This thread you started is awesome and I know everyone posting here agrees. The camaraderie in our little thread is the same type of camaraderie you would experience at a Crossfit affiliate. The type of people that Crossfit typically attracts seem to be great people... which is what we have with your thread.

I haven't posted in a while, I am still working out but taking a few days off, spending this last week purging our old house of personal belongings. We finished tonight and me and my wife had a glass of wine and then through the glasses over our shoulders to say goodbye, the bank should be changing the locks out this week.

It will be interesting to see what they do with the games this next year. I actually had the notion of attending a qualifier regardless of the age, I would never expect to get far but now that they will have a Masters division maybe there is a's still a long ways off. I also wonder what the age break will be...I am guessing in the 40's. Well one good thing for me is that the games are held in Aromas which is about an hour from where I live.

Tim Randall 10-06-2009 08:47 PM

Re: Over 50 Crossfitters Sign In
Pretty new to CF and working out (sorry for the long post) THANKS FOR THE GREAT WEBSITE/FORUM AND NEW FRIENDS!

I am started seriously working out back in April, Running for the first time in my life and working to pass the Local Sheriff reserve PAT
I accomplished that on July 9th and the same day I was introduced to Cross-Fit! This got me really revved up as I had lost over 30lbs but was loosing muscle mass and peaked in my running times!-What a waste I was thinking.
Now I am working out 3 on, 1 off with the rest of the gang (pack) and on the rest day learning new exercises and form.
Still running 3-5 times a week and stretching my distance on Saturday's
Last night I reached my PR for two mile run at 8:20/m average pace (including 3/4mi uphill).

Today at Cross-fit gym I did:
WU-row 250, muscle up practice from low rings, 25 air-squats, 50 single unders
WOD-with trainer and 3 others for time: x3
500m row
Waiter walk 75ft-switch hands-50lb db (switched out to 40 after first set)

Cooled down and then set up for for Dead lifts (attempt new PR)
WU-95 x 2
135 x 1
225 x 1
245 x 1
260 x 1 (PR)
265 x 1 (PR)
270 x 1 (PR)

M/57/5-8.5/178 CF and dropping of BF-- BD 9/2/09 Zone diet starting this week!

John Warkala 10-06-2009 09:47 PM

Re: Over 50 Crossfitters Sign In
10/6/09 Still can't believe it's October already.

Row 2500m - 9:52.2
KB Drills

5 rds for time
200 single unders
30 step ups (15" box)
20 KB press (Two 1-pood KBs)
30 Squats


Handstand practice.

Linda Kardos 10-06-2009 10:36 PM

Re: Over 50 Crossfitters Sign In
[B]Day 6 [/B]Ab Plank- 3x 2:00 hold = 6:00

Mark Ervi 10-07-2009 10:09 AM

Re: Over 50 Crossfitters Sign In
Today warmed up with 3 rounds of 15 squats, 15 push-ups, 15 pull-ups.

Did modified "Grace" w/100lbs.
30 C&J for time
My time: 13:04

Charles Pyke 10-07-2009 12:36 PM

Re: Over 50 Crossfitters Sign In
Have to work into the wee hours of the morning tonight, so I only did a light workout today.

Some rowing for warm up.

Then, 2000m row for time. Time 8:09.9 Was targeting a 2:08 pace, but found I could do better.

Back extensions 20, 20, 30 with about a min rest between.

Forgot to mention on yesterday's workout, I also did some deadlifts:

3 x 10 x 135. After the last rep on the third set, I power cleaned the wt and racked it. Just had to do that.

[B]Getting Back in the Groove Broccoli[/B]

Linda Kardos 10-07-2009 02:07 PM

Re: Over 50 Crossfitters Sign In

2 min skip

12 reps of each[LIST][*]neck mobility movements (3 directions)[*]dislocates[*]10# windmills (left then right)[*]PU[*]russian leg thrusts (left then right)[*]SU[*]SQ[/LIST]
Ab plank - 2:00

reps 5-3-1-1-1-1-1-3

21-18-15-12-9-6-3[LIST][*]65# HPCL[*]SU[*]back extension[/LIST][B]Time[/B]: 19:03

(later) Ab planks - 1:00, 1:00, 2:00, 1:00

[B]Day 7 [/B]Ab plank total - 7:00

Deb Weber 10-07-2009 04:31 PM

Re: Over 50 Crossfitters Sign In

row 500
GHD Situps, Back Ext, OHSQ w/dowel, Pullups, Pushups

[B]Matts Birthday Wod
5 rounds for time of:
9 hang squat cleans - 135# (85#)
9 hurdle burpees
9 thrusters - 135# (85#[/B])

35:57 or 35:47 @ 85#

Our affiliate does special wods for birthdays usually with a little more oomph than usual.

Holy moly was this hard for me! Shouldnt have tried the guys weight last nite. I barely got thru this, it took forever, my shrug was shot by round three, and Im sure it was really really ugly. The burpees were a welcome respite.

LOTS of work on technique needed to improve...

John Burch 10-07-2009 05:26 PM

Re: Over 50 Crossfitters Sign In
WU push ups samson stretch GHD situps back extensions and situps
75 pushpress @ 75#
15 box jumps @ 24"
50 pushpress
15 box jump
25 pushpress
15 box jump

front squat
5 @ 95#
5 @ 115#
5 @ 135#
5 @ 145#
F @ 165# unable to clean barbell
5 @ 155#


Mark Ervi 10-08-2009 06:05 AM

Re: Over 50 Crossfitters Sign In
Ran 5K on the road in 27:28
3 miles in 26:35 (mile splits were 8:55, 9:13, 8:27)

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