Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;772863]Actually, are burpees ever fun?[/QUOTE]

Uh last time I recall? it was ...35 years ago on a football field with pads on.

4/21/10
DU practice 3 min AMRAP 125

[B]In 30 minutes AMRAP;[/B]
5 - Supine pull-ups
10 - HSPU
15- Box jumps 24"

Did exactly 12 rounds. Missed the box on second to last rep and now have a nice big gouge on the shin.

DU practice 3 min AMRAP 118

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Hi all,

I just found this thread in the forum. I have been wondering about other over 50 folks.

I have been doing CrossFit for 3.5 years now. I am 56, I have been a martial artist most of my life, and I usually post on the main page WOD log.

I work out in a well outfitted public fitness center that is completely cool with CrossFit type things. I follow the daily WODs and usually do them as Rx'd but I occasionally take additional rest days...thats my age related modification I guess.

My entry for today is:

Crossfit warmup followed by WOD as RX'd

500m rows 3 min rest.

Damper set on 8
1:50
1:56
1:52
1:49

Comment #380 - Posted by: Karsk (56 M 5'9" 185lbs) at April 22, 2010 9:51 AM (Karsk is me on the other board)

Cheers,

Mike

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04.20.10: 2 mile hike wearing Five Fingers through the hills with 5 pound hand weights

04.21.10: REST

04:22.10:
Month 2, Week 2 Wendler 5/3/1, Front Squat Day

WARMUP:
Front Squat
5x80
5x100
3x120
Full Body Stretch
20 PVC rollovers

STRENGTH:
Front Squat
3x140
3x160
4x180

WOD:
Ball Slams 25x25
OHS 25x75
roughly 4 minutes

Re: Over 50 Crossfitters Sign In
 

Welcome Mike. Nice row times. What's your best 500?

Re: Over 50 Crossfitters Sign In
 

That would probably be the 1:49 for the 500m rows I think. To be honest I have not paid attention to 500 m rows much.

Generally, I keep making incremental improvements to mostly everything as I continue to do Crossfit. I have noticed that my improvements to strength seems to have leveled off a bit over the past year but I assumed that at some point the rate of change would plateau. Lately I have gotten interested in hand stand push ups and other gymnastic moves. I think its amusing for an olde guye to be able to do them and they seem to really help with balance in general.

Anyways,

Have a good day.

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Folks,

Been MIA for a while. Mom was in the hospital and then we had to set her up with some long term care. So I was in Mich for a couple of days. Was home for a day, worked out with CFTC.

Tuesday,

STRENGTH/SKILL

Deadlift:

5-5-5-5-5 75%-85% 225 lbs, 225 lbs, 245 lbs, 245 lbs, and 245 lbs

CONDITIONING:

800m Run
6 Rounds:
-3 Burpees
-6 Sandbag Get-Ups
-12 1-arm KB Swings 55/35

400m Run
4 Rounds:
-3 Burpees
-6 Sandbag Get-Ups
-12 1-arm KB Swings 55/35

200m Run
2 Rounds:
-3 Burpees
-6 Sandbag Get-Ups
-12 1-arm KB Swings 55/35

Used a 40lb bag, 24:26

Wednesday, Got on the 6:00 am flight for New York.

Thursday, worked out at CFNYC

5 rounds for time of:
3 Back Squats, 165lb
20 Ring Dips

Reverted to some help with the bands on round 3.

9min:57sec

Have a 7:00am flight tomorrow back to Chicago.

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5X
3 Back Squats
15 Ring Dip progressions (on knees, pushing up on toes)

Wt: 115 (squated to med ball)

10:28

I hope to be like a lot of you people some day. I love checking out your stats with your age/weight. Amazing.

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[B]4-22-10[/B]

I was programmed for a rest day but needed to loosen up my back some so I went to the pool and did this:

1000m freestyle WU
300m pull buoy drills/hand paddle drills
8x 25m freestyle sprint intervals with 25 seconds rest between each effort.

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This WOD scared me since I hurt my groin doing a 225# back squat in January. 5 RFT:

3 X 205# Back Squats (the weight was easier than I thought!)
1st round 20 muscle dips
2nd to 5th round 40 box dips

12:03

M/53/ 6'0"/212

"Illegitimi non carborundum!"

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[QUOTE=John Jaeckel;772871]Good job, Bill

Where do you work out at over in Dayton?[/QUOTE]

John-

I workout at Crossfit@Wright-Patterson AFB. They started the Crossfit gym back in January! It's been awesome. Humbling, but awesome!

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Jeff,

Sorry about your Mom. Hope things are working out OK and keeping you and yours in my prayers. Great workouts for having so much on your plate!

Mike,

Welcome! Nice work on the rows!

John J.,

Don't your feet hurt a lot wearing the FFs on rock and other uneven surfaces? I have some other CrossFitter friends who love and swear by them and are avid hikers/mountain climbers, but I don't know if they wear theirs for other than runs.....

Terry,

[B][I]Uh last time I recall? it was ...35 years ago on a football field with pads on......[/I][/B]Funny....though I never played football, I remember burpees from HS also - - they never bothered me then. Go figure.....

Sorry about the shin......that's gotta hurt like H***. BTW, you are really rockin' on the DLs. Awesome!

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[I][B]100422 THURSDAY

Warm-up:
[/B][/I]500m Row (easy today): 1:58
20 DROM
20 SPT
15 Hip Extension
15 Ab-Mat sit-ups
15 DUs
20 Squat therapy
Samson Stretch

[I][B]WOD: 10 Rounds for Time of:
[/B][/I]15 Dead Lift 135#/85# (95# scaled for pulled hamstring)
15 Push-ups
[B]Time: 12:48.

[/B][I]All DLs unbroken. Hamstring(s) felt fine. Might have been able to do more weight.....Push-ups first three rounds unbroken, had to break the rest into groups of five, three, and two to get through......[/I]

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[QUOTE]WOD: 10 Rounds for Time of:
15 Dead Lift 135#/85# (95# scaled for pulled hamstring)
15 Push-ups
Time: 12:48.
[/QUOTE]
That's a nice time [B]Stephen[/B] (I like this WOD, pushups always kill me).
What is squat therapy??

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[QUOTE=Stephen R. Lampl;773269]
[B]John J.,

Don't your feet hurt a lot wearing the FFs on rock and other uneven surfaces? I have some other CrossFitter friends who love and swear by them and are avid hikers/mountain climbers, but I don't know if they wear theirs for other than runs.....[/B]

[/QUOTE]

Good question.

I would not wear them on loose stone, especially anything with jagged edges. Other than that, I wear them for running on grass, running stairs, power movements like cleans and snatches. Have not tried them yet on box jumps, but I know people who do and say it's OK.

My calves and achilles are taking some time to get used to pose, but it is coming slowly. Not sure how good my form is. Every once in a while, I get in a groove with it, where it feels pretty natural.

I also think the fact that I am doing most of my pose on grass, which is somewhat uneven, is contributing to the problem.

Weather permitting, I'm gonna run the stairs at the dam today after work in them, probably about 10 flights of 115 stairs each up and down.

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Weighed in this AM before work: 198.

I can check another of my 2010 goals off the list (getting under 200 lbs., started the year around 208). Have not been under 200 in 8 or 9 years. Can even see a bit of a six pack! :pepper:

I think some of my recent weight loss is due to a death in the family, but I really noticed earlier this week while taking a few days off work and therefore really able to watch my diet, that I got ketogenic and the pounds have been falling off.

Strength remains good. Not making big gains so far this round of Wendler, but either maintaining in some lifts or going up in another.

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[QUOTE=Deb Borbone;773361]That's a nice time [B]Stephen[/B] (I like this WOD, pushups always kill me).
What is squat therapy??[/QUOTE]
Thanks, Deb!

Squat therapy is where you face a wall, toes as close to the wall as possible (for me, about three - four inches away), and then do air sqauts without letting your knees touch the wall. Arms will generally be above you, palms gliding on the wall surface. These force you to develop/maintain good form.

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[QUOTE=William Hoogsteden;773231]John-

I workout at Crossfit@Wright-Patterson AFB. They started the Crossfit gym back in January! It's been awesome. Humbling, but awesome![/QUOTE]

Bill,

I was stationed at Wright-Patt from '83-86. Was with the engine SPO working on the KC-135 re-engining and the Advanced Cruise Missile Engine. You AF?



Also, big welcome to all the new Over 50 Crossfitters!

BTW, we have a Paleo challenge going on at our affiliate. I've done pretty good cutting out the dairy, starchy carbs, legumes, etc but it hard to avoid drinking when running around NY with clients. Still, I"ve lost about 6-7 pounds without really trying. I have an impedance scale and have seen a corresponding drop in my BF%.

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[QUOTE=Jeff Kilinski;773470]

BTW, we have a Paleo challenge going on at our affiliate. I've done pretty good cutting out the dairy, starchy carbs, legumes, etc but it hard to avoid drinking when running around NY with clients. Still, I"ve lost about 6-7 pounds without really trying. I have an impedance scale and have seen a corresponding drop in my BF%.[/QUOTE]

Jeff,

We should compare notes.

I got relatively serious about Paleo after the New Year. I've basically eliminated starches and grains (did have some "low-carb crust" pizza last night with fresh spinach, bacon, sausage, olive oil and garlic), been pretty good on sugars, OK on dairy (I still eat some cheese and plain, high fat yogurt and ice cream a few times a week), no booze, almost no legumes).

Almost all of my animal protein is coming from free range chicken and eggs, wild game and fish, and grass fed/pastured pork, beef and bison. Also pastured butter.

I'm finding when I keep my total carb intake to around 100-150 grams or less for a couple of days, I get ketogenic pretty fast. And the weight is sort of falling off of me now.

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[QUOTE=John Jaeckel;772960]04.20.10: 2 mile hike wearing Five Fingers through the hills with 5 pound hand weights

John J. - I know these FF's are popular right now, but I have had 2 Crossfit friends go donw with lower extremity injuries after using them for a couple of weeks. One was a minor knee injury, the other was a ruptured Achilles
Tendon that occured right next to me when we were sprinting. The tendon injury of course can happen at any time, but I feel the greater dorsiflexion allowed by the FF's may have contributed to the rupture. Just be careful with them.

Still working on DU's.......... :ranting2:

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[QUOTE=Michael Thille;773487][QUOTE=John Jaeckel;772960]04.20.10: 2 mile hike wearing Five Fingers through the hills with 5 pound hand weights

John J. - I know these FF's are popular right now, but I have had 2 Crossfit friends go donw with lower extremity injuries after using them for a couple of weeks. One was a minor knee injury, the other was a ruptured Achilles
Tendon that occured right next to me when we were sprinting. The tendon injury of course can happen at any time, but I feel the greater dorsiflexion allowed by the FF's may have contributed to the rupture. Just be careful with them.

[/QUOTE]

Thx, I hear you. I really overdid it at first, now I'm breaking in real slowly. It's real hard on my calves and achilles. So, advice well taken.

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4/22 Workout

Sergei's bootcamp with Becky and Arthur. 50 minutes of continuous movement with 20# dumbbells, a Swiss ball, and a Bosu. Exhausted by the end.

4/23 WOD

3-3-3-3-3 Front Squats
Followed by:
1 set of Max Push Ups

135-155-165*-175*-185 (fail, one rep only)

There were amazing efforts all the way around! Worked with Fielding and Amber. Fielding is just from another planet, he is so strong. Amber looked strong all the way through, and just about gave Malzone a heart attach on her last rep, but she dug deep to turn an almost fail into a success. Had a chance to watch Kate and Su, too, and they were powering big numbers today. My previous one rep max was 160# -- although my comments indicated I had more in the tank -- and I beat that by 15# for three reps, and 25# for one rep, at 185#, even though I failed on three reps at that weight.

61* push-ups. My previous PR was 50, although done at altitude in Mammoth after a couple cups of coffee one morning. My Elite Goal is 65, and I was bummed not to get it. In retrospect, I might have been able to "inchworm" my way up one or two more, but it didn't happen, so it didn't happen. Paired up with Chris Kotsen on warm-up and push-ups. Nice to meet Chris, and great effort on his push-ups! Chris really gutted out the last 10 or so.

Fun working at noon again today.

The Claw

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After 6 days off, back at it slowly. Longer warm up and some extra stuff for sensitive forearm and knees. MRI scheduled for this Monday on rt knee.

Did the 100422 workout: 5RFT of Back Squats X 3 reps and 20 Ring dips.

Worked up to reps on 275 lb BS and then one knee seemed unstable on the first round so I took the wt to 225 and concentrated on form and hitting the box under my butt. reduced dips to 10 on standing dip machine. finished in 6:17. Feels good just to be doing something.

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04.23.10:

At the dam

2x115 stairs up, then down
25 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
15 pushups

11:35

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This was harder than I thought! There are some 135 lb exercises I can do, but power cleans are not one of them.

95# for the first round 65# for the rest!

11:10 (got a 2nd wind during 3rd round, Burpee # 11!)

M/53/6'0"/212

"Illegitimi non Carborundum!"

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[QUOTE=Jeff Kilinski;773470]Bill,

I was stationed at Wright-Patt from '83-86. Was with the engine SPO working on the KC-135 re-engining and the Advanced Cruise Missile Engine. You AF?



Also, big welcome to all the new Over 50 Crossfitters!

BTW, we have a Paleo challenge going on at our affiliate. I've done pretty good cutting out the dairy, starchy carbs, legumes, etc but it hard to avoid drinking when running around NY with clients. Still, I"ve lost about 6-7 pounds without really trying. I have an impedance scale and have seen a corresponding drop in my BF%.[/QUOTE]

Jeff-
Just a Civilian. I work in the research lab there, Materials Directorate. The irony is that they made a REAL NICE gym across the street from my building (in the old Building 22 hanger) & I truck over to the Jarvis gym where they set up a Crossfit facility.

Today was the first time I EVER did 2 rounds of 6 pullups, which was part of the day's warm up. People don't do that in a workout! I couldn't imagine doing that if I hadn't been exposed to Crossfit.

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[QUOTE=William Hoogsteden;773783]Jeff-
Just a Civilian. I work in the research lab there, Materials Directorate. The irony is that they made a REAL NICE gym across the street from my building (in the old Building 22 hanger) & I truck over to the Jarvis gym where they set up a Crossfit facility.

Today was the first time I EVER did 2 rounds of 6 pullups, which was part of the day's warm up. People don't do that in a workout! I couldn't imagine doing that if I hadn't been exposed to Crossfit.[/QUOTE]

Good deal on the pullups.

I can't even remember the WPAFB gym, I was too young and invincible to use a gym in those days. I do remember free chili at the O' Club on Wednesday's.

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I'm going to hit my affiliate today for the WOD, workout out solo tomorrow. I travel to Durango on Tuesday to visit my Dad before driving up to Castle Rock. Workouts are on Friday.

[B]Terry,[/B] What did you do the week before the games?

[B]Greg,[/B] What do you think? I'll be up there sometime Thursday afternoon. Driving from Durango.

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[B]4-23-10[/B]

WU: 1600m C2=7:25/bar thrusters/ring dips/20" stepups/20# wallball/DH pullups/bar back squat/shoulder pass throughs

Backsquat 3x3
10x65#/10x85#/10x105#
5x125#/5x145#
3x165#/3x185#/3x205#
10x105#

I started the WOD with HPC & Burpees but my back started getting tweaky after the first set. Much as I hated to do it I proclaimed a DNF and spent the rest of my workout stretching.

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Saturday,

Karen, 150 Wall shots, 9:41

Rest 20 minutes,

Team WOD

-5000m Row

While one team member is rowing, the other team members must complete (before either is allowed on the rower):

-100 ft Walking Lunge
-30 Medball sit up/throws 10 lbs
-30 Burpees
-100 ft Walking Lunge

Four of us on the team, me and another 40 something, one of the instructors and a young guy. We all put 2 rounds on the rower about 1250m each. Total time; 20:02

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We also did a team WOD with 4 or 5 guys from CrossFit Crown Point

Running, pullups, 95# Hang Snatch,, 95# thrusters 95# push jerk large numbers of reps

also Max effort Dl Saw some heavy hitters lifting 515, 440, me 355 was my max today have not been able to equal my 385# pr of several weeks ago, or even come close

played around with DUs Kb swings Box jumps GHD situps back extensions pushups and pullups

Thanks to Scott and the guys from CFCP

m/55/178 CrossFitChesterton

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did the crossfit class at Lifetime Fitness in Tempe, AZ. After warm up, we did 4 RFT: 250 yards running on treadmill, 50 squats, and 25 push ups. finished in 22:10. As usual, I finished before younger members of the group. Many times, they are out of gate quicker but fade in the middle.

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[QUOTE=Jeff Kilinski;773899]What did you do the week before the games? [/QUOTE]

Jeff, I go heavy and hard a few weeks before but taper the programming down when I get close to the competition. The week before I scale it back so I can recover and be rested.

My coach has it all on a google calendar for me.
This is what it looks like right now, starting today;

Sat - double WOD
Sun - double WOD
Mon - off
Tue - off
Wed - single WOD
Thur - single WOD
Fri - off

Sat - single WOD
Sun - off
Mon - single WOD
Tue - single WOD
Wed - off
Thur - off
Fri - Masters
Sat - Masters

It's not for everyone but works for me. I think taking it easy the week prior to the competition will help. Hope that helps

4/23/10
[B]AMRAP 10 min:[/B]
-1 power clean, 155 lbs
-2 front squats, 155 lbs
-3 push press, 155 lbs
-15 GHD sit-ups

[B]5 rounds, +1+2+3[/B]

worked on DU's
3 min AMRAP - 160 before workout
3 min AMRAP - 125 after workout


4/24/10
WOD 1:

3 rounds:
-run 400 m
-rest 1:00
-row 500 m
-rest 2:30
[B]runs - 1:31, 1:41, 1:46
rows- 1:38, 1:46, 1:46[/B]

Post each run and row time seperately

WOD 2:

Chest to bar Cindy
AMRAP 20 min:
-5 chest to bar pull- ups
-10 push ups
-15 squats
***be VERY strict on form
[B]15 rounds plus 5 C2B pull ups[/B]
experimented with the strategy of doing one round a minute, then resting, got 20 seconds of rest first round and it diminished from there, was out of rest time by seven rounds, so I think that rest time was just wasted time I could have been working,
plus ate a nice bbq tri-tip lunch between WODS which did not help, think i will stick to my favorite method of just going all out the whole 20 minutes

DUs 2 sets of 3 min AMRAP 105, 100
Then did 2 sets of 50 for time, with 1 min rest in between, before and after the Cindy WOD. 1st set got 50 in 50 seconds, 30 unbroken, that was a PR for me. The other sets were all about 1 minute.

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200 flutter kicks (50,50,50,50)

Bench Press - 25x45, 10x135, 10x185, 10x185, 10x185, 10x135, 10x135, 10x135

Leg Press - 450# (20,18,16,14,12,10,8,6,4,2)

Yesterday I went smallmouth bass fishing, waded the river all day. I have not been fishing in a while. I really enjoyed it plus I got some exercise. You would be surprise how tiring wade fishing can be.

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My travel last week screwed with things quite a bit but here's my plan for final week,

Sat - Hard Double
Sun - Thruster skill work, CTB pullups
Mon - Rest, stretch
Tues - Travel
Wed - Stretch, Body weight WOD
Thu - Rest
Fri - Masters

From what I read all three workouts for the Masters are on Friday. Terry, did you see an update?

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[QUOTE=Tim Fisher;774165]200 flutter kicks (50,50,50,50)

Bench Press - 25x45, 10x135, 10x185, 10x185, 10x185, 10x135, 10x135, 10x135

Leg Press - 450# (20,18,16,14,12,10,8,6,4,2)

Yesterday I went smallmouth bass fishing, waded the river all day. I have not been fishing in a while. I really enjoyed it plus I got some exercise. [B]You would be surprise how tiring wade fishing can be.[/B][/QUOTE]

No, I wouldn't because I've done some for smallies and trout in TN before. Sounds like fun.

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04.24.10: REST

04.25.10:
Month 2, Week 3 Wendler 5/3/1 Dead Lift Day

WARMUP:
DL
5x135
5x165
3x200
Full Body Stretch

STRENGTH:
DL
5X250
3X280
[B]F-[/B]315
3x275
(I strained my back pretty bad last week doing 3x300, no pain per se today, but I had very little strength/confidence initiating the weight off the ground. No gain on DL this month, will do it again next month at 330 1RM. But will go up 5 pounds or so on 1RM in both Shoulder Press and Front Squat)


WOD:
Split Squat Lunges (10x each side with 15 lb plates in each hand)
20 Knees-To-Elbows
Split Squat Lunges (8x each side with 15 lb plates in each hand)
16 Knees-To-Elbows
Split Squat Lunges (5x each side with 15 lb plates in each hand)
10 Knees-To-Elbows
4:26

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[QUOTE=Jeff Kilinski;774215]From what I read all three workouts for the Masters are on Friday. Terry, did you see an update?[/QUOTE]
No, but I think each regional has their own schedule, I am in SouthWest and we are doing WOD 1 and 2 Friday and WOD 3 Saturday am.

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short Wu

WOD
5 rounds
100m row
3 bear @95#
7:13

5 min rest

WOD #2- 5 rounds Cindy
Dead Hang Pullup-5
Clapping Pushup-10
O/H squat with PVC overhead-15

4 rounds

m/55/178 CrossFitChesterton

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Terry, found your training schedule very interesting. 2 On, 1 Off. While this matches the competitive schedule, does this match your recovery requirements when not planning a competitive event? Would you do this in "normal vs. non-competitition" training? Your speculation on "Cindy" is interesting. The added rest on the early portion I think would be a waste of time. It takes a while to reach the aerobic/anaerobic threshold. So tactically just keep moving until you get there. Thereafter, we need to stay at a level where we can tolerate the lactic acid levels.

Here's an article on "taper effects" that you might find interesting: (WFS)

[url]http://www.ncbi.nlm.nih.gov/pubmed/15487904[/url]

Guys, great observation on "wading". I wonder how just sitting on a surf board between the rollers would accomplish the same?

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Jeff,

There was an update. We do wods 1 & 2 Friday and #3 on Sat.