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Did my 5K alternate - 1.75 mile route along the north shore of the Allegheny River from PNC Park to Heinz Field. Along the way there are 13 sets of steps from the river up to the stadiums/office buildings - 421 steps. I sprint up and down the steps both coming and going for a total of 842 steps. I don't know how much distance the steps add to the route, but this always takes longer than my normal 5K route. Today was a hair under 36 minutes. And it was FREEZING. Fingertips actually went numb at the beginning of the run.

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53/m/190
REST DAY for ME. I will take on the 5K tomorrow. I have found it easier to stay one day behind the posted WOD, otherwise I am up late at night making myself anxious over what I will be doing the next morning. I usually hit the gym at 6am most weekdays.

STEPHEN-
Fantastic time with Angie. My best is 39 minutes. That is with all the pull-ups, but I did 50 at the front and 50 at the end after doing the straight 100’s on the push-ups, sit-ups, squats in between.

DIANE-
Great job on the run and the stairs. I like that stairs work, but it is something I tend to shy away from because it gets my Achilles tendon too tight.
Split bench jumps sound like a great way for me to break my ankle. I think I would want the bench anchored. I admire your skill at doing those.
Lunge jumps sound equally challenging. I will try that when I have the strength to actually jump up from the lunge position. Not sure I can pull that off.

TERRY-
You can start chasing me with your 5K times. I got a 26:39 in September for my PR. I ran 31:00 a year ago. I used to do lots of running over the years, but kept getting injured, and put on weight, and the miles went down. Once I started Crossfitting, and the pounds began to come off, and I kept mostly to the prescribed WODS, avoiding the 25-30 miles a week I used to do. All of a sudden I stopped getting injured as much and started picking up some speed.

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[quote=Terry Dickman;452181]Hi All,
I’ll be turning 51 in a couple of weeks. I have been lurking around for about a month debating whether to post or not. I just started CF a few weeks ago, on my 3rd rest day. Just trying to do the WODs that are posted daily, scaling down when I have too (which seems to be most of the time). I have been spending a lot of time on the web site and forum trying to learn. So far I like it, I have always been a believer in high intensity work outs. Hope I can stick with it. I was searching around for posts of people over 50, hoping to find some insight on people in our age group. Looking forward to 5k tomorrow hoping to to do it under 30min.[/quote]

Hi Terry,

Welcome to the boards! I'm a relative noob also - - in at the end of my 11th week of CF. Absolutely love it! I'll be 58 in a couple of weeks and am probably in (or near) the best shape of my life. Scaling the WODs is nothing to be ashamed of, or doesn't in any way mean you are working any less hard than those who do a WOD as Rx'd. You can even scale parts of a WOD to your level (not following exactly, the BrandX scaling as posted there). And you can make up your own WODs too! If you scale properly, you won't be discouraged and will be able to stick with it, for sure. Heck, I have ADHD and the stuff is varied enough to keep me more than satisfied.

Have you been able to go to an affiliate yet? The nearest one is in Modesto. I haven't been there (was at the one in Redding, where we used to live), but intend to go sometime soon. See if you can get a one-on-one training session some time. It really helps, even if you are already familiar with the CF methodology.

Best of luck to you and enjoy!!

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53/m/190
Warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups on knees

Did 100 Burpees in 13:07 (new PR)
Did another 11 Burpees to make up for no burpees yesterday
So I am current on the 100 Burpee Challenge (Days 55&56)

Ran 5K on the road in 26:34 (New PR)
Nice cool 50 degrees here today.

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[QUOTE=Mark Ervi;452522]
TERRY-
You can start chasing me with your 5K times. I got a 26:39 in September for my PR. I ran 31:00 a year ago. I used to do lots of running over the years, but kept getting injured, and put on weight, and the miles went down. Once I started Crossfitting, and the pounds began to come off, and I kept mostly to the prescribed WODS, avoiding the 25-30 miles a week I used to do. All of a sudden I stopped getting injured as much and started picking up some speed.[/QUOTE]


Thanks for the challenge Mark, that always helps motivate me. I think my time was 30:44, but still questiong the distance my Nike iPod gave me. I have never been a long distance runner, sprinted and pole vaulted in high school , 400 meters was my long distance :) When I got into mountain biking I learned what endurance was all about.

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[QUOTE=Stephen R. Lampl;452724]Hi Terry,

Have you been able to go to an affiliate yet? The nearest one is in Modesto. I haven't been there (was at the one in Redding, where we used to live), but intend to go sometime soon. See if you can get a one-on-one training session some time. It really helps, even if you are already familiar with the CF methodology.

Best of luck to you and enjoy!![/QUOTE]

Hi Steve,
Thanks for the advice. I found out about CF from a few friends who teach and coach PE at a local high school. I referee football with them on Friday nights. They were always doing the Samson stretch before the game and I asked them what they were doing. I was bored with trying the typical running and lifting routine, so thought I would try it. These teachers actually incorporate CF into their PE classes. One of their colleagues who also teaches PE is a certified CF trainer and has a gym in Escalon. [url]http://www.crossfitexcel.typepad.com/[/url]
I would probably check that out before Modesto. There is supposedly a CF gym in Stockton too, haven't found their website but I had a few emails back and forth with the person who owns it. Sounds like he is in the start-up process.

I have a nice free weight set up in my garage, so I m using that for now. I need a few other things, so I have just been improvising. Can't afford to buy anything right now.

PS. East Sacramento just opened up a CF too.
[url]http://crossfiteastsac.typepad.com/[/url]

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Today I did CFWUx3 w/assisted dips and 10 unassisted. Did 57 Burpees (11, 20, 16, 10) with the warm-up.

Did C&J 1-1-1-1-1-1-1
105-115-125-130(new PR)-125-125-115
(I did 135lb. push jerk the other day, but took that weight off the rack.)

Did OHS 15x45, 10x55, 10x55

Did 2 sets 10 pull-ups and 2 sets of 10 dips (half assisted)

Met a 20ish girl in gym today who was doing 95lb. clean & jerks. I asked if she was Crossfitting, and she said yes. She has been Crossfittin for several months at the same gym, but I had not seen her before. Guess she is not an early morning person during the week. She is the first Waco Crossfitter I have run into in 14 months.

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Today did CFWUx3 w/assisted dips and pull-ups. Also did 58 Burpees (20, 20, 18)

Did 2 rounds for time of:
21 knees to elbows
21 dumbell swings w/45lb. dumbell
21 push-ups
15 pull-ups
21 box jumps 20 inch box
21 back extensions
50 walking lunges

My time: 30:37
I had intended to do 3 rounds, but I have a job that I had to get to. The 100-day Burpee challenge is really extending my warm-up and wearing me out, but it will feel good to accomplish the goal in 42 more days.

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I tried to stay away from all electronic media over the weekend so today will be catch-up day for posting.

[B]Saturday [/B]11/27 (at home - no gym):
Girded myself and restarted the 100-day burpee challenge as though I had not missed several weeks (was at day 92 on Oct 31 when I stopped) - Did 92 burpees (broken into 3 parts: 31-31-30)

After first part of burpees, did "Annie"
Double-unders and sit -ups:
50-40-30-20 and 10 rep rounds; for time
Pitiful!! More than 40 minutes which included changing out of shorts and into two layers of pants to prevent the massive whip marks that the backs of my legs were taking from missing on the DU's. My normal DUs are single-double-single-double but my form started breaking down on the first round after 30 and it became single-miss-single-miss. I almost couldn't complete the 50. The next rounds I rested after each ten. The sit-ups were cake.

[B]Sunday[/B] 11/3 (at home - no gym)
Tabata squats - 8 (eeked out 8 on the last round - too aggressive early - PR is 12)

93 burpees (broken into 3 parts: 31-31-31)

[B]Today[/B] - Rest Day (?!?)
94 burpees (broken into 3 parts: 32-31-31 (3rd part accompanied by moaning and begging for mercy)
Had considered a short run but decided not to because of rain (yeah, right - actually because my legs were fried)

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Hey, is anyone near the 60 year old mark? I'm trying to get my mom to CF and meeting with some resistance. Any ideas, things to watch out for, suggestions?