Re: Over 50 Crossfitters Sign In
 

53/m/190
Warmed up 3xCFWU (2 rounds w/15assisted dips and 1 round w/10 unassisted dips) and did 50 burpees (17,17,16).

Did Back squats 5-5-5-5-5
135-155-155-135-135

Did Shoulder Press
5@45
5@95
3@105 (failed at 4th)
5@95
5@85
5@95

Did OHS
15x45lbs.

Did Thrusters
10x45lbs.

Did pull-ups with added weight
5 w/25lbs.
3 w/25lbs.
And then 5 pull-ups

Ran 800 meters on treadmill at 0% incline

Re: Over 50 Crossfitters Sign In
 

[quote=Mark Ervi;447760]......... I have had few injuries doing Crossfit. Everything has usually healed well. I have some chronic problems with the achilles band from the bottom of my calf to the top of my heel. Usually flares up when I do much road running or much distance. So, I never go more than a 5k, and usually stick to much less. Treadmill running is definitely easier on it, and sometimes I get on the bike like you.[/quote]

Mark,

Thanks for your kind words! I tore an Achilles 28 years ago playing street football. Since that time, I have been a "stretching fool" with regard to my legs (especially from the knees down) and have not suffered so much as more than minor discomfort, thank goodness. I guess that if we work as hard as most cross fitters do, we are likely to sustain some type of injury as we go along. I'd like to remain injury free, but the tradeoff so far has been a no brainer.

Re: Over 50 Crossfitters Sign In
 

[quote=Mark Ervi;447997]53/m/190
Warmed up 3xCFWU (2 rounds w/15assisted dips and 1 round w/10 unassisted dips) and did 50 burpees (17,17,16).

Did Back squats 5-5-5-5-5
135-155-155-135-135

Did Shoulder Press
5@45
5@95
3@105 (failed at 4th)
5@95
5@85
5@95

Did OHS
15x45lbs.

Did Thrusters
10x45lbs.

Did pull-ups with added weight
5 w/25lbs.
3 w/25lbs.
And then 5 pull-ups

Ran 800 meters on treadmill at 0% incline[/quote]

Nice work, Mark! Rockin' it, especially with the pull-up work!

Re: Over 50 Crossfitters Sign In
 

When I started Crossfitting in Oct. 07 I could not do 1 pull-up. It has taken a full year, but in the last month or so I have done 10 in a row a few times. My kipping is weak, but I keep trying. I have done a lot of WOD's that included a lot of pull-ups where I have stood under the bar and done 1 dead hang after another, taking a few breaths between each, just misery. But I am happy I kept trying. I have learned never to get discouraged, but to just keep plugging away and over the weeks improvement does come in small increments. Over a year I can look back and see much improvement.

Re: Over 50 Crossfitters Sign In
 

Mark,

That is absolutely inspiring about your pull-ups! I don't have a kip yet. I know it's only been 10 weeks, but I keep trying and look like a hooked fish flopping on a line for all it's worth :rofl:. It'll probably come someday when I don't expect it.

I couldn't do 1 pull-up (of any kind) 10 weeks ago. I was at 220 lbs. I got my first DHPU just a few weeks ago. The last time I could do 1 pull-up was 28 years ago at about 175 pounds in the LEO academy! I can do 3 in a row now if I'm not too tired. CF is simply amazing stuff! The only thing discouraging me right now is my propensity for these injuries.

Re: Over 50 Crossfitters Sign In
 

Always remember your REST DAYS! That's today for me. I have been 3 on and 4th day off for the whole time that I have been Crossfitting (with only a few exceptions), and that has been key to staying uninjured I think.

Re: Over 50 Crossfitters Sign In
 

[U][B]Monday, 11/17/08[/B][/U][B]:

[I]HAMMY REHAB DAY #7. [/I][/B][I]Had an early WO day so I could take my honey to her follow-up DR. appt. for her broken shoulder. Not used to working out so dog gone early..........[B]Blech!!!!![/B]
[/I][B][I]
Warm-up:
Stationary Cycling.
[/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 104.
[B]CFWU X 3.[/B] Added in 25# Db swings. Pull-ups were 3, 2, 2.
[B]Easy 1 Km Row. [/B](Not timed). Pace about 2:35 - 2:45 per 500m.

[B]WOD: "Helen"
3 rounds for time of:
400m run
21 of 55#/1.5 Pood Db/Kb Swings
12 pull-ups.
[/B]
[B]Done as "Rowing Helen"
3 rounds for time of:
500m Row
21 of 35# Db swings [/B](Initially tried 55#, but could feel more pull in messed-up hamstrings than I thought was safe...)
[B]12 Jumping Pull-ups
Time: 16:46. [/B]Included going up/down stairs from rower to pull-up station and having to wait once (est 1 min or so) for pull-up bar in use at the time.
[B]Row splits: [/B](Really happy with these!)
[B]1:58
2:05
2:11
[/B][B]
Note:[/B] This was first "Helen" for me. The third round had me seeing "green spots" in front of my eyes and hoping I didn't fall down the stairs before I could walk down to the other equipment!! Helen is a bad girl!!!! (But I love her!!).

[B]Other Stuff:
Jump Rope/Double Under Practice. [/B]Approx. 15:00. [B]Got 4 DUs!! Woo-hoo! [/B](Not consecutive....), but I didn't trip myself and fall on my "hee-haw" either!! :rofl::D

[B]GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! [/B]They're atarting to come in threes! Yay!

[B]Hamstring Rehab/Squat Therapy: [/B]Used Dynamax ball for depth and worked really hard to keep weight over my heels, maintain lumbar curve, and keep tight core/activated glutes.
[B]10 X 10. [/B]Attempted to lift toes off ground on each rep. Even fell back onto DMax ball a couple of times, so this must be working!!! Felt good and strong![/I]

Re: Over 50 Crossfitters Sign In
 

53/m/190
Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 back extensions, 4 sets of 13 Burpees (52 Burpees total), run 400m, 2 sets of 15 assisted dips, and 10 dips.

Did “Helen” modified with 45lb. dumbbell swings. Ran on treadmill at 0% incline, 7.5 setting.
3 rounds run 400m, 21 swings (all swings unbroken), 12 pull-ups
My time: 16:20 (PR at this modified weight)

Stephen, that is a lot of work you did Monday. Great job on the rowing Helen. I have to do some trekking back and forth between the treadmill and pull-up bar at my gym too. Hurts my time, but it might be saving my life.

Re: Over 50 Crossfitters Sign In
 

[quote=Mark Ervi;449240]53/m/190
Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 back extensions, 4 sets of 13 Burpees (52 Burpees total), run 400m, 2 sets of 15 assisted dips, and 10 dips.

Did “Helen” modified with 45lb. dumbbell swings. Ran on treadmill at 0% incline, 7.5 setting.
3 rounds run 400m, 21 swings (all swings unbroken), 12 pull-ups
My time: 16:20 (PR at this modified weight)

Stephen, that is a lot of work you did Monday. Great job on the rowing Helen. I have to do some trekking back and forth between the treadmill and pull-up bar at my gym too. Hurts my time, but it might be saving my life.[/quote]

Mark,

Talk about a lot of work!!! Wow! That's an inspirational WU you did [I][B]before[/B][/I] doing Helen! You could make a WOD just out of your WU! Congrats on the PR too!! I know the moving back and forth from/to our respective WOD "stations" is a pain, but I welcomed/needed the breather too! Staggered like an old gunslinger who took a few too many rounds in the belly.......

Have a great day!

Re: Over 50 Crossfitters Sign In
 

[B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B]
[I][B]HAMSTRING REHAB DAY #8.

Warm-up:
Stationary Cycling
[/B]10:00 / L3 / 100 RPM / 2.7 mi / HR 100.
[B]Shoulder Pass Thrus -[/B] overhead and side to side[B]
Planks: 1 @ 3:08 [/B](on elbows).
I understand I may have been doing these incorrectly. I've been using push-ups position, but understand the norm is to place one's forearms on the ground and lean on the elbows.

[B]WOD: Push Jerk 1,1,1,1,1,1,1.
[/B]R/Shoulder was not happy with me today -- any OH movement was a bit painful, so substituted my WO.

[B]WOD: "Cindy"
AMRAP in 20:00.
5 Pull-ups
10 Push-ups [/B](unbroken first 7 rounds)
[B]15 Squats [/B](unbroken first 4 rounds)
[B]Got 14 rounds + 5 pull-ups and 9 push-ups.
[/B]Pull-ups were mixed - approx. 1/3 regular and 2/3 jumping, with both OH and UH grips. Got 5 regulars in a row twice!! (not dead hang, but close to full depth).

Last Cindy was fully scaled: 10/17/2008
3 jumping pull-ups
4 push-ups
7 squats.
Got 21 rounds + 7 pull-ups (20:00).

[B]Note:[/B] Felt really tired after the WOD and though I started to work on squat form (barefoot), I did not feel comfortable. Decided to be happy and call it a day![/I]