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Charles Pyke 04-14-2009 07:56 AM

Re: Over 50 CrossFitters Sign In

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Brutal!! Scaled first round to 135 lbs. Remaining at 115 lbs.
Time 19:45.7 including time to switch plates. Wanted to lay down on the gym floor to pant and drool but didn't. I'd get too many bicep curl types coming up to me to ask me if I was alright. All I wanted was some oxygen and a chance to go to my happy place. Now, I just might crawl under my desk and go to sleep. I found the HPC's to be the most difficult.

Nice work Mark, Terry. :super:


Hope the job comes through for you. Background and pysch tests are just to make the human resources folks feel like they actually contribute something useful. I get to start looking for civilian work in about a year. Not looking forward to that at all.


Radio check.

John Burch 04-14-2009 04:36 PM

Re: Over 50 CrossFitters Sign In
deadlift 5 rounds of 12@ 155
hang power clean 4 rounds of 9 @ 110 1 round@ 120
pushjerk 5 rounds of 6 @ 110
time 23:13

my hats off to you Charlie thats some great work you put in

and once again week 8 of recon ron

John Scott Rezendes 04-14-2009 07:35 PM

Re: Over 50 CrossFitters Sign In
Hey guys,
I'm hanging out in Tallahassee this week for spring break. Had to bring the little ones to visit the grandparents and eat carbs like it was my job. Naturally, I am unable to do any PT and I cry myself to sleep at night thinking about charlie squatting in the bush getting stronger...

The closest thing to CF I've done is a quick bodyweight squat trying to beat the family dog to a piece of easter candy dropped by my 4 year old..

It's all good. I'm still lurking; watching ya'lls improvements and formulating my big come back.

PR's all around, I'm buying

Terry Dickman 04-14-2009 09:58 PM

Re: Over 50 CrossFitters Sign In
Nice Work Charlie and John! Scott...too funny...guess that's what you get for robbing the cradle. My youngest is 17, first Easter though we did not have all the kids home, they still like to hunt eggs but last year it was more like a tackle football game when they found out we put $20 in the golden egg.

Did the same WOD today at home I did back on March 23 when I pulled my calf, my time was 18:40 then.
For time:
21 Deadlifts 225lbs
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

My Time 16:22...
Missed the affiliate factor

Tomorrow we are doing DT...:yikes:

Bought a set of Rogue Rings and their pull-up bar, got a couple abmats all came today :)

Stephen R. Lampl 04-14-2009 11:36 PM

Re: Over 50 CrossFitters Sign In
[quote=Terry Dickman;565554]Nice Work Mark! Damn globo's..I don't think I could deal with that :) [/quote]

:yeahthat: For sure!

[quote=Terry Dickman;565554]Hey Steve, so what are you doing part time?[/quote]

Thanks for asking, Terry. Going to work for Sonora PD as an Admin Assistant. I just hope I pass background and the psych (never had one before - - too old). :evilsmile

[I][B]090414 TUESDAY

[/B][/I]Really hard to get motivated lately. Today was a "kick myself in the butt and push" day.
Warm Up: [/B]
[B]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2 - [/B]Added SPTs, Body Circles, Trunk Rotations, Air Squats 25 X 1.
2nd WU set, GHD sit-ups and back ext. to 25 reps.

[/I][I][B]Warm up sets:
DLs: 45# X 15, 95# X 12.
HPC: PVC X 15, 45# X 10, 95# X 5
PJs: PVC X 10, 45# X 10, 95# X 3[/B][/I]
[B]WOD: Main Page:
Five rounds for time of:
155# Dead Lift X 12 reps [COLOR=Navy](155#)[/COLOR]
155# Hang Power Cleans X 9 reps > [COLOR=Navy](95#)[/COLOR]
155# Push Jerks X 6 reps > [COLOR=Navy](95#)[/COLOR]
[/B][B]Note:[/B] Started to do this WOD; DLs felt strong at 155#, but right hamstring felt "funny" - like it wanted to cramp or spasm. Had to stop just seven reps in.....

[B]HPC work:
95# X 5, 100# X 5, 105# X 5, 110# X 1, F, F, F, F. WTH? [/B]Could not, for the life of me, get this back up.

[B]Pull-up practice: [/B]Mixed DH, Kipping, and a few rope pull-ups. Not counted. Did perhaps 25....

[B]WOD: [/B]Had to do [U]something[/U] useful today!
[B]Thrusters: For time:
45# X 100 reps. Rack the bar or hold in hang position only to rest.
Time: 7:43
[/B]First 20 reps unbroken, the rest in sets of 5. Did not have to drop/reset bar. Got me into the "suck zone"[/I][I] for sure.

Charles Pyke 04-15-2009 12:55 PM

Re: Over 50 CrossFitters Sign In
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled/sub’d 35lb dumbbell for 1 ½ pood KB

Time – 14:35.9

WU: 1000m easy row, 3xCF-like WU

All swings were unbroken. Felt that I could have managed a heavier weight, but 35lbs is the heaviest I have. Still, that is good news. I remember when I had to break 35lb BD swings into smaller sets.

All pull ups were band assisted. First, round used the light band for 12 unbroken reps. This is a marked improvement for me. On the second round, did 4 reps with the light band and then had to switch to the medium band. Rest of pull ups were unbroken. The med band has become too easy for me, but the light band does not quite assist enough. Will have to play around to make it work better.

Looking at buying some more equipment. A woman’s barbell for my wife, a kettlebell or two, a medicine ball. Also, looking at a GHD machine. Had settled on the Yukon GHD, but after reading about it on the forum, I have doubts about its quality and delivery time even though it is the cheapest by a long shot. The garage gym store has a model I’m considering. We’ll see.

Wished I had done the DL’s on DT like John and Mark did. 115lb was way too easy. Not so much on HPC’s and PJ’s. A bit sore today.

I’ve decided from reading everyone’ work out stuff that you are all certifiably insane. I’m the only sane one here (of course).


Had to laugh about your kids and the easter egg hunt. Just did the same with my two youngest sons ( 20 and 23 years old). Mom just couldn’t resist.

Stephen R. Lampl 04-15-2009 01:51 PM

Re: Over 50 CrossFitters Sign In
Charlie and John,

Both of you did a great job on the "DT" WOD. Gotta agree about the HPCs - - it seems like those are difficult to master, so I'll keep practicing.


Props on the great Helen WO! I'm envious that you're considering a GHD bench. They are such great pieces of equipment (if you have the room)....and $$$. Recent posts in various threads seem to give the nod to the Legend Fitness GHD. I guess they range in price from about $465 to $598 from various suppliers (Rogue Fitness, the Garage Gym, and others). Play it Again Sports has an "Apex" (made in China?) sit-up / back extension bench for about $85. That's probably what I'm gonna end up with for home use. It has no bottom set of foot rollers, but it is solidly built. The only bad thing is that if one gets really going on the thing, it can rock up, so you have to put a couple of 45# Dbs on the feet to hold it down....:pepper:


Have a great week in Tallahassee. We'll look for you when you get back!


Props on the great drop in time on the DL/Run WOD! Sounds like you were able to keep great focus, even tho you were on your own...
Congrats on the rings, pull-up bar, and Ab mats! Sounds like your home gym is really coming together.

Take care all!

John Burch 04-15-2009 06:31 PM

Re: Over 50 CrossFitters Sign In
run 400X3
44lb KB swings 21x3
12pullups X3
20 minutes ( I dont known the seconds)

it was a tuff WOD, realy brought me down a couple notches
but also a good feeling to work it to the finish

Charlie keep us posted on your GHD. I also would like to make a GHD my next piece of equipment.


and week 8 recon ron

Charles Pyke 04-15-2009 07:03 PM

Re: Over 50 CrossFitters Sign In

Will do. I considered making my own, but it would have to be made out of wood. I should really go learn how to weld at one of the community colleges.

Also, shopping kettlebells. I have been reading forum stuff and I have a list started for research. Has anyone found something they think is the greatest for a good price?



Terry Dickman 04-15-2009 09:34 PM

Re: Over 50 CrossFitters Sign In
1 Attachment(s)
Hey Charlie,
I have been shopping GHDs too. Our gym has two really nice Legends and an older Yukon. The Yukon would be OK for home use, its definitely the best priced, any ideas where to order a Yukon? The one we have seems to hold up fine, I have only used it once. I usually jump on the Legends when we are on the GHD. I might hold out for the new Sorinex from Rogue.

As far as Kettlebells I heard Play it Again Sports has them for a reasonable price. Not sure if you have one of these stores in your area.

I did DT tonight, your right.. it was brutal.
[B]WOD 4-15-09[/B]
Five rounds for time:
12 Deadlifts, 155 lbs.
9 Hang Power Cleans, 155 lbs.
6 Push Jerks, 155 lbs.

My time 20:08 RX'd

All DLs unbroken, could only get 5 HPCs in the first round, after that broke'em up in 3x3s. It sucks when you drop the bar during push jerks, cause you got do a clean from the floor to start up again.

Stephen R. Lampl 04-15-2009 10:23 PM

Re: Over 50 CrossFitters Sign In

Play it Again Sports sells the Kbs for about $0.89 / pound, as I remember.


Great work on the DT WOD. Props on the unbroken DLs.


Nice work with Helen.

Keep up the great work, guys!

Stephen R. Lampl 04-15-2009 10:27 PM

Re: Over 50 CrossFitters Sign In
[I][B]090415 WEDNESDAY

[/B][/I]Traveling today/tomorrow. Hope to get a workout in tomorrow, at least.

Mark Ervi 04-16-2009 07:00 AM

Re: Over 50 CrossFitters Sign In
Did modified “Helen”
3 rounds of
Run 400m
21 Dumbell swings w/45lbs.
12 pull-ups
My time: 17:28
(All running on treadmill at 0% incline)

Charles Pyke 04-16-2009 08:08 AM

Re: Over 50 CrossFitters Sign In

Here’s the cheapest I can find the Yukon GHD (WFS)

see the first listing on that web page.

From what I’ve read about the Yukon, the cushions pull loose almost right away and after some use, the welds start to crack near at the base of the upright.

I’ll check out the nearest Play It Again Sports for the KB’s.

Can’t believe you did "DT" at the RX’d 155lbs…incredible performance. Having to pick the bar back up again does suck. I think the idea was to transition from the last DL hang to the first HPC and thence from the last HPC to the first PJ. Doesn’t work out that way, though, for us mere mortals. I got to do lots of extra work either resetting the HPC’s from the floor and/or power cleaning the bar to restart the PJ’s.

Delita Wright 04-16-2009 12:16 PM

Re: Over 50 CrossFitters Sign In
Hi, all! thanks so much for the many kind welcomes! Like I said, I won't always have time to post, and I'm so far behind on this thread ~~~ I did read through (WOW! you guys!) but not going to try to post as I am signing off to go WO. =)

Catch up on me...

Easter, rest day
Monday, Hanging power cleans - lots. Wish I had seen the D.T. WOD first, will save it for another day. Finally got comfortable AND did 75# (TPR).

Tuesday, walking 5k - no running for me that day.
Wednesday, rest day

Today I get to go test out my re-vamped homemade rope pull-up *bar* on yesterday's WOD and will let you know how it goes. Then I'm going to make the little Jack Russell Terrier puppy do his 5k ('course I'll tag along).

Great thread, you guys do great work. Thanks again for the kind welcomes and I will post more, you betcha.


John Burch 04-16-2009 06:46 PM

Re: Over 50 CrossFitters Sign In
two rounds for time 20" box jumps X 30- 2 rounds

110 lb pusk press x 20-2 rounds

30 pull ups x 2 rounds

twenty minutes all sets broken

Charles Pyke 04-16-2009 07:33 PM

Re: Over 50 CrossFitters Sign In
3 Attachment(s)
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

[B]WU:[/B] 1000m easy row; 3x[Sampson Stretch, 10 overhead squats w/ weighted PVC (h-PVC); 10 Ab Mat sit ups; 5 pull ups w/ heavy band assist; 5 push press w/ increasing wt each rnd (PVC, h-PVC, bar)]

[B]Score:[/B] 2 Rounds, 30 box jumps, 8 push presses.

1. Box jumps - Built 24” temp platform w/ lumber and bumper plates.
2. 24” is a pretty high jump.
3. 20 push presses w/ 115 lbs is a lot more difficult than it sounds.
4. Pull ups completed w/ med Iron Woody band.

Checked on closest Play It Again Sports for the kettlebells. About 70 miles away.

[B]Final Note:[/B] Both Danny and DT died way to young.

Mark Ervi 04-17-2009 07:27 AM

Re: Over 50 CrossFitters Sign In
Love the box jump platform. Looks like something I would construct.

CFWUx3 w/assisted dips
6 mins. On treadmill at 0% incline
10 Burpees

Did modified “Grace” w/100lbs. 30 C&J for time
My time: 11:33 (new PR)

John Scott Rezendes 04-17-2009 01:56 PM

Re: Over 50 CrossFitters Sign In
Charlie, We got our k bells from Ader and pretty cheap if I recall. I'll ask the wife where exactly she got them. I also found some on craigslist that were extra cheap.


Charles Pyke 04-17-2009 05:21 PM

Re: Over 50 CrossFitters Sign In
Looks like the best deal I can find on a KB is from the Garage Gym Store. (WFS)


The price goes down to $63.95 when you add to cart (less shipping).

May have to just save my pennies for the GHD.

Interested in this (WFS): [URL=""][/URL]

Also considering bidding on this, but it is a 4 hr drive to the other side of the state (WFS): [URL=""][/URL]


Terry Dickman 04-17-2009 10:25 PM

Re: Over 50 CrossFitters Sign In
WOD 4-17-09
Three rounds for time:
400m Run
21 Kettlebell Swings, 53 lbs.
12 Pull-ups

My Time 10:47 RX'd
~ everything unbroken except the last 4 pull-ups

Terry Dickman 04-18-2009 11:05 AM

Re: Over 50 CrossFitters Sign In
WOD "Danny"[/B]
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

3.044 rounds RX'd (3 full rounds plus 4 box jumps)

Your right Charlie, These heroes died way to young. Danny was close to home, we live 50 miles from Oakland. One of the local affiliates Crossfit Modesto is doing a fundraiser for the families.

Charles Pyke 04-18-2009 11:28 AM

Re: Over 50 CrossFitters Sign In

I'm guessing you're an engineer of some sort. 3.044 rounds?

Although, I'll have to admit to being somewhat exact on building my 24 inch platform. My first attempt was 1/2 inch short, so I added a layer of plywood before accomplishing the WOD.

On the subject of the GHD: Thinking of making a bid on that e-bay GHD. Even if I spend $100 on fuel and some more on food and 12 hours of my time, it's still the best deal I have going. Plus, my wife wants to get our of town even if it is only for a short time. We'll see what happens. I e-mailed the guy for more pictures.

In the mean time I ordered a WFW woman's bar for the wife, a 24kg MuscleDriver KB, and a medicine ball. I opted for the Garage Store med ball because of price.

Terry Dickman 04-18-2009 01:18 PM

Re: Over 50 CrossFitters Sign In
[QUOTE=Charles Pyke;569410]Terry,
I'm guessing you're an engineer of some sort. 3.044 rounds?[/QUOTE]

ha...what gave it a away? yes, you are correct
i didn't actually calculate it, just entered my time time on (WFS) and copied it from there

it's a pretty cool web site used to track and post your workouts, you can also post your meals there too. click on the link below in my signature and a check it out. you can sign up for free and join the main site

Mark Ervi 04-18-2009 03:14 PM

Re: Over 50 CrossFitters Sign In
Did Race for the Cure 5K run in Waco.
My time: 28:34
6th in my age group
At the half-way mark my right calf got tight and I thought I was going to have to walk it in. I backed off the pace a good bit and finished.

John Burch 04-18-2009 06:52 PM

Re: Over 50 CrossFitters Sign In
today was my first day of week 9 of recon ron- 80 total pullups

25 burpees
25 pullups
25 KB swings @ 52lb
about 8 minutes

Mark con grats on the 5k

Terry I have been watching and you are tearing it up great times and all, also I went to your whiteboard site and i must say that is a very nice site
(I tried to sign up but something went wrong) Im very impressed with your diet and girls times, recorded there keep up the good work. I will be looking your way for leadership (if you dont mind)


Charles Pyke 04-18-2009 08:44 PM

Re: Over 50 CrossFitters Sign In

Nice work on your run. Not sure if Waco can be cured.


Good job on your pull up progression.

Today, I did just about nothing. A friend of mine came over to use my weights. He does a lot of olympic lifting and power lifting (competes too). There are no bumper plates at the base gym and his garage isn't big enough to support a home gym. He set a PR of 280 lb clean and jerk! I helped him with the plates. The guy is an animal.

Also, he showed me how to do Romanian Deadlift (RDL). He tells me doing RDL has really helped his squat and O-lifts. On top of that they do help develop lower hamstring flexibility and they just plain make your back feel great. You'd have to try it to appreciate it.


How did I guess you're an engineer? Lots of little signs. Obvious signs of computer savvy (playing w/ the avatar, quotes,etc), attention to detail, etc. Kind of the pot calling the kettle black. I'm a military pilot. Compulsive in a different way from an engineer but still compulsive. I am getting more mellow though. I tell the younger aircrew guys and gals I work with that flight planning and execution consists of "Measure it with a micrometer, mark it with a crayon, cut it with an axe". (Bit of a salute to chaos there and sometimes military flying is just that, managed chaos.) And then I tell them when they get enough experience, sometimes you just pick up the axe an go to work.

Hmmm. Kind of chased a rabbit there. Oh well. Maybe I'll tell you about ants and elephants some time.

As always, there must be brocoli: :broc::broc::broc::broc::broc:

Mark Ervi 04-19-2009 12:05 PM

Re: Over 50 CrossFitters Sign In
Did “Angie” as Rx’d.
100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats. No alternating exercises.

My time: 37:39 (splits 16:11, 9:54, 6:13, 5:21)

First time ever for “Angie” as Rx’d.

Charles Pyke 04-19-2009 02:07 PM

Re: Over 50 CrossFitters Sign In
For time - 100 pull ups, 100 push ups, 100 sit ups, 100 squats

WU: 1500m easy row, 3 X a series of SS, ovh squats w/ weight, sit ups, push ups, pull ups, RDL @95 lbs

Time - 31:54.0

Splits - 8:19.9 / 12:41.0 / 6:59.9 / 3:53.2

Pull ups scaled w/ medium Iron Woody band
Push ups 1 thru 42 reg. pu's; 43 thru 100 knee pu's (or I'd still be out in the garage)

Both pull ups and push ups are difficult due to C-6 and C-7 nerve impingement/damage.

Body feels like it's made of rubber.

After a brief rest tried some more RDL's: 5x95 and 5x125. Difficult w/ legs wobbly legs thanks to Angie.


John Burch 04-19-2009 02:47 PM

Re: Over 50 CrossFitters Sign In

broke everything into sets of ten for ten rounds
26 minutes give or take the seconds
the last few pullups were hard comming

Terry Dickman 04-19-2009 10:21 PM

Re: Over 50 CrossFitters Sign In
Nice work John, thanks for the compliments on my log/results, I am happy to share what I know... not that I know a whole lot in 4 months of CF.

Awesome job on Angie, I was looking forward to her but I think we will be doing something else at our affiliate, maybe I'll do it on Saturday when we can choose our own WOD.

Yeah, I can tell by your posts you have the same OCD behaviors :) Nothing wrong with that.... I like broccoli too :broc::broc:
Before I became an engineer my passion for tech stuff kind of grew from my military days. I was a tech in the Army (late 70's), worked on radars and launchers (Improved Hawk). I was stationed in Germany for 2 years in Air Defense Artillery support platoon.

Rest Day today for me.

John Scott Rezendes 04-20-2009 11:22 AM

Re: Over 50 CrossFitters Sign In
Alrighty then;

Finally got some work done post-spring break.

CFWU x 3 and threw in some smith machine assisted handstand push ups 3x5.
then: Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Tried desperately to beat Terry's time of 19:09 and Charlies 25 but could only manage a measley 27:17. Some maintenance knucklehead mounted the C2 rowers front wheel bracket backwards (wheels down) and everytime I pulled stroke I rolled foward a couple of inches. No excuse for the sorry row times (2:28, 2:31 & 2:33) but it's all I got to cling to right now. ...that and the fact that they are actually starting to maintain the C2's at the gym. The burpees were all broken into sets of 5 (or 6). The run was a best guess swag 400m; probably +/- 25m. Feeling pretty good after the long lay off. My plan is to hit the CF hard before the knee surgery so I won't be as miserable during recovery. Gonna stretch the wing on the foam roller and try and figure out what to do tomorrow.

Diane Dennis 04-20-2009 01:11 PM

Re: Over 50 CrossFitters Sign In
Hey Guys - I'm back!

Lots of changes in life but still working out hard. Best news of all - back together with my original trainer who hooked me on CrossFit. Working out every morning at 6AM - outdoors, no less. Thank goodness it's no longer winter!

air squats
hill sprints
kettlebell deadlifts

kettlebell high-pulls
kettlebell swings (lower weight than high-pulls)
1 hill sprint each round

Don't know the time - just tried to survive.

Looks like lots of new folks on this thread! Can't wait to get to know everyone and can't wait to get back in step with Mark, Terry and Stephen!

Mark Ervi 04-20-2009 01:46 PM

Re: Over 50 CrossFitters Sign In
Hooray!!! Diane's back. Glad everything is going okay. We missed seeing your efforts here. This thread keeps moving up the ladder thanks to you and all the other Over 50's contributing here.

Rest Day for me today.

John Burch 04-20-2009 06:06 PM

Re: Over 50 CrossFitters Sign In
did my back squats at 210, that is all the weight I have with my home set,
but I think that is close to my limit, recon ron and walking lunges

Delita Wright 04-20-2009 06:42 PM

Re: Over 50 CrossFitters Sign In
Hi, guys - back again. I'm tellin ya, it is a WO just reading all your posts! WOW. And, new folks - including new to me, Diane! Yea!

John B., that squat workout sounds great - something I'd want to do, but not at that weight! WTG! Great work on the Angie - I did half the work and took twice as long as you did!

Diane, what a WO! Trying to survive would be true for me! How long have you been doing CF?

John R., sets of 5-6 burpees? I heart your row times but 5-6 burpees? Mine are in broken sets of .5! :rofl: This is why I like reading others accomplishments. I trust your knee surgery will work well, have heard so many good reports from others.

Terry, I always thought a little OCD was very helpful in the realm of accomplishing goals...

Charlie, Your WU looks like a tough WOD to me. Great work on the Angie, too!

I see there are a lot more of us out there and look forward to *getting to know* the crew. It is very helpful to me to hear that fifties can do this stuff!

Sorry to dump all this at once, but here is my last cycle, just to give you an idea of where I'm at. Tomorrow looks like a day I can get to some weights! :kicking0:

090416 WOD
SUB: Helen, from 090415
SCALE: Puppy

4 pull-ups (more like body rows, to test revised apparatus)
10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 5@20 ct.
1:40 planks, 5@20 ct.
10 squats, air
10 squats, goblet, 25#
1:40 goodmornings, PVC 5@20 ct.

WOD, 3 rounds for time
- run 400m
- 15 dumbbell swings, 25#
- 9 pull-ups, assisted (body rows)

30 min. walk

090417 WOD
SUB: Danny from 090416
SCALE: Puppy
FIRST: *Real* box jumps

10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 4@25 ct.
1:40 planks, 4@25 ct.
10 sit-ups, pillow
10 squats, wall
10 squats, goblet, 25#
1:40 goodmornings, PVC 4@25 ct.

AMRAP: 12:00
- 20 reps, box jump, 7" (step)
- 15 reps, push press, 25# dumbbell
- 20 reps, pull-ups, assisted (body rows)

TIME: 1:02 (incl. wu)

090418 WOD
SUB: 8.8 mile urban hike
CARRYING: water bottle =)

*hiked* on sidewalks, roadsides and greenways, stopped at BK and bookstore for one hour in middles. Body held up well. Legs feeling it when I went to bed but fine the next day. Looking to build up to 20 miles in the next 6 months. By far the greatest distance I have gone in several years. Very pleased.

090419 Rest day

090420 WOD
SUB: Angie
FIRST: Pack scaling!

400m walk
400m run

50 pull-ups, body rows
50 push-ups, box
50 sit-ups, pillow
50 squats, railing

pretty much managed to do 5 rounds of 10 of each without much in the way of broken sets although did take a few breathers and a couple breaks between rounds. Very happy. Didn't really time, but close to an hour, altogether.

Charles Pyke 04-20-2009 07:52 PM

Re: Over 50 CrossFitters Sign In
Don’t know where to start, except HELLO EVERYBODY. Great work!!! Nice to have the ladies around to help mitigate the testosterone fog.

Truly wish I had a magic wand to fix your knee. I know how frustrating being down with an injury can be.

All of you are inspiring. That may sound a little touchy-feely but it’s no bravo sierra. I can’t tell you how many times a day I check this forum to see if anyone has added an entry. As Delita mentioned, we do pretty damn good, even if I say so myself. BTW, I think one has to be a little compulsive or you just would not do CF.

“Angie” beat me up pretty bad, yesterday. I sore as hell. That’s the one great thing about CF…I keep getting beat up by ladies and I love it! (Yeah, I know, that’s a 10 on the Lame-o-meter.)

Back Squat 3-3-3-3-3
WU: 1500m @ moderate minus effort; 3x[SS, graduated OVH squats, sit ups, assisted pull ups, jumping ring dips]

Lifting WU: 45X2X5; 95X1X5; 135X1X3; 225X1X2

Working Sets:
1 - 275
2 - 285 (fail 3rd rep)
3 - 275
4 - 280
5 - 285 (who’s your daddy?!?)

The difference between set 2 and 5 was attitude. Set 2 mentality was, “Oh crap, this is heavy”. Set 5 mentality was, “I’m going to kick you’re ***”.

After putting my toys away, I rowed some more. 2000m at moderate plus effort. Wasn’t much left in the tank after squats! I will need that rest day.

Won the bid on my e-Bay GHD. I’m stoked. Just have to make a road trip to pick it up.

Lastly, added an avatar today. A pic of my 285 triple. Note the Chuck Taylors. And the crowd went wild.

As always - :broc:

Terry Dickman 04-20-2009 09:55 PM

Re: Over 50 CrossFitters Sign In
2 Attachment(s)
Wow, this is going to start taking some time. But its great to see all the posts by everyone. glad your back... we missed you. You look great in your new avatar. You will have to fill us in on your life changes.

Delita...that's a lot of work, way to go!

Scott...glad to see your back at it. I agree with you might as well keep CFing while you can. It will probably help with a speedy recovery.

John...nice job on the squats.

Mark...doesn't it feel good to RX a difficult WOD and just finish it? Your time was great.

Charlie...too funny...nice avatar...good depth on the squats my man! Not sure who your daddy is though :rofl:
I hear you on the attitude, it always seems that when I think to much about a lift I fail. I do better when I don't hesitate and just do it. I am jealous on your GHD...that's great.

We just started a new 12 week session at our affiliate. We did a max effort WOD tonight, created by our owner/trainer. He wanted to get a good baseline on where everyone is at, lots of new people.

[B]WOD 4-20-09[/B]
[U]Time Trials[/U]
400m Run - 1:27
3 Min. Max Pull-ups - 52 (my partner counting was off by 4, it was OCD again)
3 Min. Max Squats - 118
3 Min. Max Push-ups - 65
800m Run - 4:00
[I]Everyone will partner up and time/count for their partner. 1 person will run the 400m while the other times it. Then they will switch and now the person that just ran will rest while they time their partner. Same for the exercises. So essentially, for the exercises, you will work for 3 minutes and then rest for 3 minutes.[/I]

After 4 months of CrossFit I feel great. I posted some of my results in the testimony forum its WFS...[url][/url]. I also posted some before and after pics.

Here is pic of us doing tonight's WOD, my wife is the girl in the blond right behind me. I didn't realize I am losing hair on top... ha...time to shave it maybe.

John Scott Rezendes 04-21-2009 08:23 AM

Re: Over 50 CrossFitters Sign In
Terry you rock. What a great testimonial. And great before and afters as well. Man I gotta get a picture of me actually doing some work for my avatar. Like your taste in music too. Here's how I've been feeling of late: [url][/url] (may not be wfs)

Charlie, I'm rocking the chucks as well. Been wearing them for years. We used to wear them in place of dive booties...cause you eventually gotta walk once you take your fins off. AND, I am terribly jealous of the back squat PR. I was hitting 205 when I messed up my lat.

Anyway, so here's what I managed today:
WU consisting of 3 rounds of:
OH squat with bar x 10
1 min jump rope
push up x 10
sit up x 10
dip x 10
deadhang pull up x 5,6 6
GHD x 10
50 meter shuttle with #45 plate in each hand (farmer walk?)
walking lunge x 10 steps
wall ball #20 x 10

then light OH squats #65x3
back squat 5x#65, 5x#95, 5x#95, 5x#115, 5x#115, 5x135

Mark Ervi 04-21-2009 09:44 AM

Re: Over 50 CrossFitters Sign In
The Over 50 Gang is getting strong. The number of folks is making it impossible to address and celebrate everyone's success here. You can be assured that you are motivating me, and entertaining me with your posts. It is difficult not to comment on Charles' lifts, as they are impressive. I continue to chase. For Terry, I congratulate you on that super time trial.

My comment about not wimping out on a heavy lift: I am guilty of wimping out a lot. I often fear injury, and will back out of heavier weights without challenging myself to fail on a lift. Some days I have a more positive mental attitude, and the body feels invulnerable, and so I will step under the bar, and I play a tape in my head from the many Coach Burgener videos that I have watched. In my brain he says something like, "You are going to have to be aggressive. Get aggressive on this lift." I tend not to be a very aggressive person, but hearing Burgener tell me to get aggressive always gives me an extra charge. Today I listened to him in my head:

I did Back Squat 3-3-3-3-3
I did 165-175-180-165-165
This was a total weight PR for Back Squat 3-3-3-3-3

Gang, you are making CF a lot of fun. Keep posting.

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