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Diane Dennis 01-19-2009 01:29 PM

Re: Over 50 Crossfitters Sign In
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!

Diane Dennis 01-19-2009 08:01 PM

Re: Over 50 Crossfitters Sign In
[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

Glenda Kelly 01-19-2009 08:25 PM

Re: Over 50 Crossfitters Sign In
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.
As a group -
Warmup, Row 500 meters, 20 GHSU, 20 ball slams, 20 bodyweight squats
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.

Stephen R. Lampl 01-19-2009 10:09 PM

Re: Over 50 Crossfitters Sign In
[I][B]SUNDAY 090118[/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!!

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.....


Worked out at CrossFit Redding.

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#)
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!

Mark Ervi 01-20-2009 08:03 AM

Re: Over 50 Crossfitters Sign In
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.

Diane Dennis 01-20-2009 08:20 AM

Re: Over 50 Crossfitters Sign In
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.


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.

3 rounds:
20 Dumbbell swings
30 supermans
50 sit ups

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.

Terry Dickman 01-20-2009 12:15 PM

Re: Over 50 Crossfitters Sign In
[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!

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.


Diane Dennis 01-20-2009 05:51 PM

Re: Over 50 Crossfitters Sign In
[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!

Terry Dickman 01-20-2009 06:20 PM

Re: Over 50 Crossfitters Sign In
Hey Mark,
We're all hoping your hammy gets better. :)

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

Stephen R. Lampl 01-20-2009 07:02 PM

Re: Over 50 Crossfitters Sign In
[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.
TUESDAY 090120

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:


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