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Hey everybody, our box made the Main Site! Check out the video from Crossfit Pacific Coast: [url]http://www.crossfit.com/mt-archive2/007280.html[/url]
I'm not on the video, but if you look closely toward the top fo the whiteboard, you see the baseline score for "Claw." The Claw |
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Just added another notch to the aging belt. Hip sore from Monday's squats. Started repair work on Monday night, again Tuesday, and today at gym. Allot better. Been working on sore elbow: both movement activities and forearm resistance exercises. Last year has some of the same pain the elbow and did two short rounds of prednisone. The pain went each time after a few days but I still had to do the rehab on advice of the sports medicine doc. This time, I just cut out the drug part. Hope to try some pull ups this weekend.
Extensive mobility work today before the limited workout and after it. Wendler Wave 2 Round 3, Bench Press 3X175, 3X190,3X225 (11R). |
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Claw,
Congrats! way cool!, Pat, Happy Birthday!! sounds like we share some of the same pain areas? (really). I'm not real sure how to do the rehab on the Shoulders/forearms other than for lightening the load and (scarecrows for the shoulder mobility along with the Mwod recommendations from Kelly S.) My quads and hamstrings are sore like never before after doing the Thompson HERO WOD yesterday (definitely hit me where I needed the work!):yikes: Todays WOD: 12.1.10 21, 15, 9 Benchpress @ Bodyweight Pull-ups (scaled the Bench to 95lbs) Pull-ups (blue band) to rehab the shoulders and work on kip (can't remember the time) as I left my book in the truck? but was pleased that the shoulders were much better and I could have upped the bench weight considerably Spent the rest of the Day helping out to get the new Box ready for opening next Monday!! [URL="http://thefortitude.com/"]http://thefortitude.com/[/URL] Coming along well: ;)fabricated some cable hangers for the ropes/Rings and worked on the lifting decks! |
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Skipped today, eh its deload week anyway, had a cold & fever!!! See how soon the paleo diet kicks this out...
Happy Birthday Pat! Ah, nice Claw! [QUOTE] That being said, I am one of only two women at our box in our 40's and I'm by far the closest to 50. I've been looking for online support and it looks like it might have just been recommended to me. [/QUOTE] [B]Hi Michelle,[/B] welcome!! I have always trained, and started CF in April of 09, at 48. I had been realizing that I used my upper body for a lot of stuff and not my legs, wanted to change that and it wasn't going to happen with what I was doing (P90x - its ok, heavy dbs for older people, eh, the lower body wasn't great and i never got a pullup without a foot-assist!). Then I saw the mainsite and was like, THAT'S the kind of weightlifting I could never find anyone else doing all these years!!! I know exactly how you feel, I think Im the oldest one (50) at our gym. I do ok, considering. The results have been phenomenal! I dont always wish I was younger, but I wish crossfit was older!!!! :) The WODS with a barbell seems to be a great equalizer for me. How did you discover CF? what made you try it? |
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Welcome Michele!
12.01.10 Warmup Run 1/4 mile 10 Snatch/OHS Combos w/Oly bar Stretch Strength OHS 5x95 3x115 1x125 CASHOUT 10 Snatches @ 75 lbs 20 alternating arm k-bell swings @ 44 lbs Need more time and a better place/gear to work out with than what's currently available/accessible |
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oh yeah, and for the rest of you guys - do you [B][I]really[/I][/B] wish you were younger?
I think its a crazy a@@ world to grow up in anymore; so many weird things we're doing backward. Somewhere I read that the biggest fear of young people is being disconnected (digitally). |
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[QUOTE=Deb Borbone;874274]oh yeah, and for the rest of you guys - do you [B][I]really[/I][/B] wish you were younger?
I think its a crazy a@@ world to grow up in anymore; so many weird things we're doing backward. Somewhere I read that the biggest fear of young people is being disconnected (digitally).[/QUOTE] Amen to that Deb. As a kid, I rollerskated all over Brooklyn. I was outside till dark, I played pick up baseball, softball, and basketball games till the parks closed. The digital world is breaking the isolation of kids today. I am concerned about how this will affect their brains. Sleep for many is an issue. I have been able in some cases to avoid testing for ADHD of some children and adolescents just by restoring adequate sleep and limiting media access to 2 or 2.5 hrs per day. |
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Happy Birthday Pat !! Welcome Michelle
Cliff getting older is a whole lot better than the alternative, And as far a being younger I would just be to smart for my own good once again! 12/1 WU 2x20 GHD backextensions 2x10 GHD 2x30 ABMat situps 2x20 air squat Bench Press close grip 1@185 1@205 1@210 1@235 8 sets 3 1 arm shoulder press 1@35 1@50 2@45 4@50 10 weighted pullups 1 round Cindy WOD 50 Thrusters 10 @ 115 40 @ 95 8:21 m/56/185 CrossFitChesterton |
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Welcome Michelle!! I thought I would chime in with Deb as another "over 50 and crossfit"!! I don't usually post my workouts here because I do on my log, but I check out this thread all the time to see what everyone is doing.
Deb, I don't wish I was younger.. I am looking forward to my 50's. Kids will be out of house and now it will be time for ME!!! What will I ever do????????? more time at Crossfit!!! I have never felt stronger and fitter.. I am definitely the oldest woman at the gym (well, there might be one other but she severely scales everything). I struggle with shoulder mobility and strength, so anything overhead is hard for me to go heavy, and I do find my recovery time is longer now. I am working on developing strength though, so I have been lifting at least 3 days a week and only doing a couple of metcons a week. Anyway.. glad to have you chime in. :highfive: Do you keep a log? By the way... our gym has a new thing where people put up their times in a color based on age. and today we did "Tabata something else" and I was proud to be the oldest one (so far, anyway--there are a couple of guys who are in their 50's and they will be higher than me!!) and the highest number!!! 419!!! |
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[QUOTE=Deb Borbone;874272]Skipped today, eh its deload week anyway, had a cold & fever!!! See how soon the paleo diet kicks this out...
Happy Birthday Pat! Ah, nice Claw! [B]Hi Michelle,[/B] welcome!! I have always trained, and started CF in April of 09, at 48. I had been realizing that I used my upper body for a lot of stuff and not my legs, wanted to change that and it wasn't going to happen with what I was doing (P90x - its ok, heavy dbs for older people, eh, the lower body wasn't great and i never got a pullup without a foot-assist!). Then I saw the mainsite and was like, THAT'S the kind of weightlifting I could never find anyone else doing all these years!!! I know exactly how you feel, I think Im the oldest one (50) at our gym. I do ok, considering. The results have been phenomenal! I dont always wish I was younger, but I wish crossfit was older!!!! :) The WODS with a barbell seems to be a great equalizer for me. How did you discover CF? what made you try it?[/QUOTE] Thanks for the warm welcome! Long story short, 12 years ago I gained 150# in two years, I've spent the last 10 years working it off with good clean food and working out along with working out the reasons for gaining it in the first place. After spending multiple years doing Body for Life (can I say that here?) workouts, I realized I desperately needed a change after plateauing for close to six months. I had several online friends that were doing crossfit and they kept saying "you are made for it you need to try it". A friend had joined our box Crossfit Impulse and said "just come by and watch a couple of WOD's". Just watching I felt like the little kid on the side lines saying "put me in coach, I'm ready to play". I haven't been disappointed since the first day I walked in to the place. As to your question of do I wish I was younger...not a chance. At my age I've developed a level of "urgent patience" that pushes me beyond what others are willing to do in the realm of consistency day in and day out. "If I'll do it" isn't part of the equation for me "it's when". I get stronger and leaner as the months go by and I no longer get on the scale. Sweet!! I'm so grateful to have finally gotten over to this site and found this group in particular. |
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never said i wanted to be younger again...well perhaps but knowing what i know now...just kidding.
i like where i am at in my stage in life, i am just having a hard time wrapping my head around not being able to keep up with the young guns. i guess it is an adjustment thing that i will have to keep working at till i can accept it. |
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Hey Everyone - - looks like a lot of great work has been going on here! I have a lot of catching up to do as time allows. BTW, happy belated birthday and anniversary Pat. Welcome, Michele!
Starting [U]slowly[/U] back into things after a bout with what has now been diagnosed as Fibromyalgia and Chronic Fatigue......but the best Rx is exercise, so I guess I'm in the right place! Yay CF! Take care all and keep on rockin' it! Steve |
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[QUOTE=Marianne Urbanski;874323]Welcome Michelle!! I thought I would chime in with Deb as another "over 50 and crossfit"!! I don't usually post my workouts here because I do on my log, but I check out this thread all the time to see what everyone is doing.
Deb, I don't wish I was younger.. I am looking forward to my 50's. Kids will be out of house and now it will be time for ME!!! What will I ever do????????? more time at Crossfit!!! I have never felt stronger and fitter.. I am definitely the oldest woman at the gym (well, there might be one other but she severely scales everything). I struggle with shoulder mobility and strength, so anything overhead is hard for me to go heavy, and I do find my recovery time is longer now. I am working on developing strength though, so I have been lifting at least 3 days a week and only doing a couple of metcons a week. Anyway.. glad to have you chime in. :highfive: Do you keep a log? By the way... our gym has a new thing where people put up their times in a color based on age. and today we did "Tabata something else" and I was proud to be the oldest one (so far, anyway--there are a couple of guys who are in their 50's and they will be higher than me!!) and the highest number!!! 419!!![/QUOTE] I've kept my log book in writing up to this point but would take your recommendations for doing it here. Nice work on your Tabata!! If nothing else, we'll keep pushing the "younguns" to keep up :) |
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Happy Birthday Pat!
Welcome Michelle! Steve - great to see you back! Deb - Two quotes: "I was so much older then, I'm younger than that now!" -Bob Dylan "Old enough to know better, and young enough not to care!" -Bill Hoogsteden ;) [B]WU:[/B] 800m run 10 air squats [B]WOD:[/B] 30 75# squat clean and jerks 10:18 [I]Had to go lower than I'd like to since I was in the hotel "Globo". They frown on banging the weights on the ground.[/I] Did 32 Burpees (Yay! Burpees!) per the CFWP Burpee (Yay! Burpees!) Challange! |
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Cliff, don't lose that competitive fire. Welcome back Stephen. Welcome Michelle. William, way to keep up the workouts even at a hotel. Impressive Tabatta (Marianne), Thrusters (John B.), and OHS (John. J). Happy birthday Pat. Deb, it's even colder in NJ now. How's the garage? It's now that time of year where you have to dress in layers and strip them off as the workout progresses.
[B][U]December 1[/U][/B] Had to sort some stuff out at work, got home late and missed my workout. Good outcome at work, bad outcome for workout.:ranting2: [B][U]December 2[/U][/B] Busy again at work and then had to attend a meeting at the local YMCA where I volunteer a lot of my time. I had 30 minutes between arriving home and sitting down to dinner with my wife to complete the following workout: [U]Warm-Up[/U] 5 minutes of jump roping 3 circuits: 5 DH pull ups, 10 push ups, 15 sit ups, 15 squats [U]WOD[/U] Tabata Weighted pull-up, 30 pound dumbbell Rest 1 minute Tabata Weighted squat, 45 pound plate Rest 1 minute Tabata Weighted ring dip, 30 pound dumbbell Rest 1 minute Tabata Deadlift, 165 pound barbelll The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Wtd. 30# Pull-ups: 8x3: 3 Wtd. 45# Squats: 8x13:13 Wtd. 30# Dips: 4x2, 4x1: 1 165# DLs: 4x9, 4x8: 8 [B]Total = 25[/B] Finished my last deadlift right as the dinner bell rang! Hit the glycogen window perfectly, but sweat through dinner. How romantic. Could have squeezed another rep or two on the squats and was surprised at how quickly I started dying (lower back fatigue) during the last 4 sets of DLs. The first set seemed so easy I thought I messed up only doing 9 reps. I didn't feel that way in round eight. |
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had an extreemly frustrating day with an employee at work who just also happens to be my room mate. usually the boss/employee/roommate thing works pretty well.
unfortunatly this time it did not, i told him to take 3 days off to decide if he wanted to keep his job and continue living with me. i could not face going home after work and dealing with him so even though the eagles and texans were playing tonite i did the responsible thing and went to the box for open gym. did a 10,000 meter row....knocked 1:46 of my last time and hit 45:00 bang on, did 3x10 of ab rollouts and then 9x3 of 125 banded bench press. i feel much better and still get to catch the 4th quarter. go eagles. p.s. jim. won't ever lose the competative fire....it's just to much fun pushing yourself to see where you will end up. |
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Its cold out!!! I do kinda wish there was title 9 when I was a kid; girls then, well, you could take dance lessons. Although organized sports for kids has become - well, lets face it the adults suck! I started playing hockey at 33 (I was convinced I could do what that guy on the Oilers did, what's the big whoop? #99. yeah. Ok so where are the women's teams? Oh. none. Found a girls RH team, roof caved in on their arena. So then only girl on a mens RH team somewhere else - they didnt wanna play with me. But they damn sure didn't wanna play against me :evilsmile. Hockey was fun!! que será.
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Deb,
I admire your enthusiasm (and would have loved to face you coming in to my goal! ( played goalie in city leagues back in the 60-70's!) Stopped playing when raising a family and making it to work had to take priority. Found I was having trouble justifying having to take time off work for "Tim's" fun time. I get a lot of inspiration reading through the posts on this page and then using it for motivation to put out 110% every CF workout! Cliff, I feel your frustration, been their done that! Should be in our new Box by Monday!! Work is progressing, and believing for the owner/friend to make a success of his "Dream"!! Tim |
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Cliff good work.
Tim, good luck w. the new box. Mobility work for shoulders. Warm up on treadmill. warm up for deadlifts. Wendler Wave 2 Deadlifts: 3X310,3X350,3X400(5R). Five rounds for time of: Row 500 meters 135 pound Thruster, 7 reps Scale 60# BB, 4R (ran out of time): 12:30. New trainer in gym. She is former rower for ASU and now ASU coach. Offered some pointers. Guess I'll schedule some sessions. First observation: increase range of motion on both ends. She's cute too! But what does that mean to a man my age.:evilsmile |
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WU 12/03
3x20 GHD back extensions 3 rounds Cindy 3x10 reverse hypers @ 50# 10 sets of 2 back squat @ 140# work on speed in return 5 sets of 10 good mornings @ 95# WOD 6 rounds 4 hang cleans @ 135# 1 hang squat clean 10 pullups 8:59 welcome back Stephen good to hear from you, Deb we need more women like you!! m/56/185 CrossFitChesterton |
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Pat,
Thanks, It is coming along smartly! Did the Mwod today (loaded 50 3/4 mats in truck and then out of the truck (will lay the floor tomorrow) Took the day off from W/O's Did stretches, stretches, stretches and then did some pull ups to chest on the rings from the dead-hang (I WILL GET THE MUSCLE UP BY THE END OF DECEMBER) that is it period!!!! I can do it fine jumping into it with just a little push off the floor and have a solid ring dip and can do five dead hang pull ups to my chest so now to just put it all together!! |
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[quote=Michelle Simpson;874560]... If nothing else, we'll keep pushing the "younguns" to keep up :)[/quote] God! Do I [B]LOVE[/B] that!! (Hand raised in fist salute!)
Jim - Thanks! I was [B]VERY LUCKY[/B] the hotel had a decent workout facility, i.e. LOTS of free weights. I was tempted to hit the nearest Crossfit box! (Not always the easiest option!) at least you don't "scare the straights"! Deb - They're claiming we're going to get 1 to 3 inches of snow tomorrow! I'm not ready to deal with it!!:yikes: Tim - Best of luck with the new box! One of these days... ;) John - I came to the conclusion this week that cleans are my goats! Great job! Pat - I can't say anything else about that without getting into trouble!! ;) [B]WU:[/B] 3 sets of "hollow rocks" (the last set was 20 sec & was a [B]KILLER!![/B]) 2 sets of medicine ball throws (20# facing your partner & facing away (shades of Hooverball!);)) 15 "In and outs" (swing back & forth to pratice kipping pull ups) 15 scap shruggs [B]WOD:[/B] 5RFT 6 Kneeling Muscle ups [I](Tried to work on pulling up the rings to my sternum per the Journal videos.)[/I] 5 Hand stand push ups 10 Burpee (Yay! Burpees!) pull ups 20:34 [I]Brutal!! But I wasn't the last one! Those Burpee (Yay! Burpees!) pull ups were awful but good! Though they made the muscle ups THAT much harder! The only good thing was that doing them meant I didn't have to do the 33 [/I][I]Burpees (Yay! Burpees!)[/I] [I]per our CFWP [/I][I]Burpee (Yay! Burpees!)[/I][I] challenge[/I]! |
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Good luck with the snow Bill!
[B]12.03.2010-Friday-Day 5[/B] Still recovering but much better, I credit that to the exercise & diet.... Now I usually get a little fever and fatigue and then in 2 days Im back! Decided to do something small at home since the other people at work who got sick, are well, VERY sick and NOT recovering, didn't want to spread it to the gym. Warmup [B]WOD:[/B] [B]LEVEL 1 - 75# (45#)[/B] For time: 10 thrusters 10 pull-ups 10 squat cleans 10 ring dips 10 overhead squats 10 burpees [B]LEVEL 2 - 75# (45#)[/B] For time: 2 rounds of: 10 thrusters, 10 pull-ups 2 rounds of: 10 squat cleans, 10 ring dips 2 rounds of: 10 overhead squats, 10 burpees [B]LEVEL 3 - 95# (65#)[/B] For time: 3 rounds of: 10 thrusters, 10 pull-ups 3 rounds of: 10 squat cleans, 10 ring dips 3 rounds of: 10 overhead squats, 10 burpees Freezing in the garage - did Level 3 the first six rounds, that took a whole 15 minutes! No thruster or squat clean probs, slow enough to have good form, but the fat pullup bar, not being able to feel my hands, they kind of froze and made big frozen calluses, I kept falling off the bar!!! That took most of the time I just couldnt get a good grip. I expected to finish this all under 18 minutes, so I just cut it off there, its a modified WOD anyway (skinny band for dips) - did a couple OHS and went to thaw! |
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12/04
WU stretch 4 rounds Cindy 2x20 K2E 2x25 GHD backextensions 9 sets of 3 Bench Press 3 sets of 3 @ 195 close grip 3 sets of 3 wide grip 205 2 sets of 3 @ 195 lost one round somewhere ? 8 7 6 5 4 3 2 1 reps each push press ring dip, push press starts @ 95 increase 10# each set WOD team wod 3 man teams row 3000m 150 snatch @ 65 300 AB mat situps m/56/185 CrossFitChesterton |
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Deb, you are one tough lady!
MWOD for hammy and quad. At Tribal Fitness: Wendler Wave 2 Over Head Press: 3X125, 3X145, 3X165 (6R). "Michael": 3RFT(Scale---thank you Coach Jake) 800m run(row) 50 sit ups 50 back ext. w. 45# KB 23:15. |
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William you made my day! Today is a rest day for me. ;)
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[B][U]December 3[/U][/B]
Missed another workout day due to work obligations and a swim team board mtg after work. Feeling some DOMs in the hamstrings after the heavy tabatas. That surprised me a bit, but I guess 68 x 165# deadlifts in 4 minutes is pretty tough. I also had a bit of a taper heading into Tough Mudder and had to miss some training days afterwards, so that WOD was a significant step up compared to recent workout volumes. [B][U]December 4[/U][/B] Once again, had very little time to workout, so did the following: [U]Warm-Up[/U] 10 minutes of jump roping, dynamic stretching and light calisthenics [U]WOD[/U] 2.6 mile hill run. Legs still felt a bit stiff (hammies). Broke one of my Buddy Lee jump ropes (my favorite, the red one) during the warm-up. I forgot to bring the ropes inside when it started to get cold (its 36 degrees in the garage right now), which was a stupid mistake. I will attempt "Thompson" later today and post the carnage afterwards. |
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[B][U]December 5[/U][/B]
[U]Warm-Up[/U] 5 minutes of jump rope drills 3 circuits of: 3 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats 10 minutes of dynamic stretching and calf/hip mobility work [U]WOD[/U] [B]"Thompson"[/B] 10 rounds for time of: 15 ft Rope Climb, 1 ascent (used 12' rope, but added 3 extra ascents - 156' total) 95 pound Back squat, 29 reps (rx'd) 135 pound barbells Farmer carry, 10 meters (ran out of barbells, so used a 135# barball and a 70# kettlebell, the next heaviest thing I had) Begin the rope climbs seated on the floor (rx'd - all climbs were from a seated pos't). [B]37:01[/B] [U]Stabilizer Work[/U] Side-lying leg lifts: 2x50 reps with 5# weight on ankle (gluteus medius work). Seems very easy at first, but the last 10 reps are hard. [U]Warm-Down[/U] Shoulder, lat and calf stretching It was 32 degrees in the garage today and it took me awhile to warm up. I kept my remaining Buddy Lee rope inside overnight, so I didn't break it doing DUs. In fact, I may like this rope better than the one that I broke (which I thought was my fav.). My lower back is still sore from the heavy tabata workout last week and it started really bothering me around round three of Thompson. This workout was a real grind. My back hurt the whole time, soon joined by my forearms from the rope climbs and the farmers carries. The rope climbs after the farmers carries kept getting harder and harder. I did not feel like continuing the WOD during the early- to middle rounds, but after reading the comments from the wife of Capt. Thompson (comment #44 - you should read it), there was no f'n way I was going to stop until I completed this WOD. My heart goes out the their family and all of the heroes and their families. |
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Geez Louise, [B]Jim[/B] that sounds tough! I dont think I could do it. Good on ya!:highfive:
[B]12.05.2010-Sunday[/B] New month of the strength stuff. Torn here, this may not work. I dont like giving up CF wods, or Oly lifts. Doing backsquat this month & try for a day of Olys, see what happens. Warmup (freezing garage again) [B]Strength: Press[/B] warmups 5x71 5x76 4x81 (not warm enough? I dunno) Other stuff: Press 5x10x45# (these seemed easy) Pullups (these were HARD) Cashout: 25 Pushups w/vest |
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21-18-15-12-9
Power Snatch 51# Wall Ball 10# Knees to Elbows 27:01 I'm working my way up to doing the WOD's as Rx'd. In the past I've focused more on time than weight and have recently reversed that way of thinking. I've started pushing myself out of my comfort zone to lift heavier, even if it takes me significantly longer to finish the WOD. I'm open for suggestions from those of you with more experience. |
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12/6 WOD
2-2-2-2-2-2-2 Hang Power Cleans 95-115-125-135-145(f, 1 only) Ha ha, just noticed there were 7 rounds, not 5. I wondered why everybody was doing so many! Anyway, just couldn't get elbows around fast enough at 145#. Feeling this one in the wrists, and I've been feeling it in the wrists a lot lately. I think I need to start taping my wrists for lifts like this. Followed by: 3 Rounds of 1 Minute of work at each station Row for Calories Max Ring Dips Max Dumbell Push Presses Max Sit Ups Rest 227 with 35# dumbells. Kind of a low score, but I'm pleased with it. First WOD in a week, and I went kind of heavy on dumbells and didn't use a band on ring dips. Particularly happy with my rows. First minute was 18 cals. in 60 seconds, and later rounds were slower only because of transition time into rower. I'm really leaning back and end and pulling cable as far back as I can, so I'm getting a lot of power per stroke. Otherwise, my numbers were pretty consistent. This was lite FGB lite: 4 minutes work instead of 5, and the exercises were a little easier. This was Fight Gone Unpleasant. The Claw |
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12.07.10
Warmup Row 500m 10 OHS w/Oly bar Stretch Strength Clean and Press 5x95 3x115 1x135 WOD Row 1000m |
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MWOD for hip and PSOAS.
Wendler Wave 2 BS: 3X230, 3X265, 3X 300(6R). 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Scaled w. 65# snatch and only had time to complete first 4 rounds: 14:12 time. |
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[B]Michelle[/B] - Eventually you find yourself remembering how something used to kill you and now its pretty easy? Then you're probably ready to do more. If I scale my weight up and I'm using good form but going slower, Im fine with it. Personally I always shoot for good form/full ROM wherever possible regardless. I think you have less chance of hurting yourself that way as well.
[B]12.06.2010-Monday-Day 1[/B] Warmup: Run 400, squats, lunges, et al, shoulder mobility, stretch & triggerpt [B]WOD:[/B] For time: buy-in= 50 kettlebell swings - 24kg (16kg) 3 rounds of: 10 sumo deadlift high pulls - 115# (75#), 50 squats cash-out= 30 knees to elbows [B]14:27 rx[/B] KB unbroken, sumos no big. the k2e were the worst and I mistakenly did 50. duh. down to 3s for the last 20-25. I thought this would take 10 mins. or so. Weirdly, it flurried all day and yet I wasnt so cold in the garage tonite. That was all I did.... (hockey, football :)) |
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12/06
stretch 6 rounds Cindy 2x25 GHD back ext 1@20 GHD 3x10 reverse hypers @ 50 1 RM Max sumo deadlift 3@185 3@225 3@275 1@315 1@335 1@355 1@375 O/H squat 6x6@95 WOD 7 rounds 10 20# wallball shots 10 KB swings @55# 8:18 m/56/185 CrossFitChesterton |
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last night
3x1 bench press with 2 chunks 5/8"x4' chain 205-205(cause i'm a dummy and forget to add weight)-scratch 215 wod 20 lb 12 med ball toss 5-5 situp and air squat 1 extra situp & squat for droped ball 13 1/2 rounds in 8 minutes i was paired up with one of the younguns (21) and when i left the box last nite at 6:30 we were tied for first for the most rounds. gotta love that comptitive thing for motivation eh? on a less good note i found out late yesterday i am being schedualed for shoulder surgery. orthicscopic debridement ect for ostiroarthritis. if any one has gone through this can they tell me what to expect? thanks |
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I've had distal clavicle resection, osteoarthritis... cut that off, got rid of the loose bone, got rid of scar tissue, cleaned something on the subscap.
It was great! :) Pain was gone right away. Good PT is a must, I realized I was in trouble when the two guys were talking behind the curtain "have you ever done a knee?" "No." "Me either." "Have you ever done a shoulder?" "No." "Me Either." I had to get out of there, they were making me lift weights and i couldnt lift my arm, was getting frozen shoulder and they were getting annoyed. My new PT said, oh snap they never loosed your back muscles - you're not frozen! ROM was back in a few weeks. (idiots) Good luck Cliff!! |
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12/7 WOD
"Deck of Death” Hearts = Burpees Diamonds = Knees to Elbows Clubs = Air Squats Spades = Mountain climbers (4=1) Jokers = 400 M Sprint 32:46 (whole group). This was fun, but a bit chaotic to start. Burpees turned in to "crawlies" (i.e. crawl down and up) toward the end. K2E's turned to K2Waist towards the end. Each suit was 105 reps (actually, spades were 420 mtn climbers), so that was a ton of reps! The Claw |
Re: Over 50 Crossfitters Sign In
12.6.10
Another milestone (at least that is what the kids said) I definetly am in the best shape of my life and enjoying every minute of it!=scary for some=:evilsmile Today was a great day! I got to celebrate my 58th Birthday by doing the first WOD in our New Box--CF Untamed!!;);) I had taken 4 days off helping the owner move and set up the place so I was for sure feeling a little weak. WU: Row 500 X 2 (first one was to get warmed up) second was pulling hard as I could the last 50m-Times: 1:52/ 1:41 ASx25 leg swings x 10 f/b-s/s stretch MWOD hips/Psoas WOD- 21,18,15,12,9 (scale to 21,15,9) Power Snatch (scale to 55#) work on form Wall Ball-to 10ft 20# Time: 14:27 (and put the first sweat angel on the floor mats!!:yikes: Cool down-Stretch, roll out quad/hamstrings using 4"PVC (no pain showing on face!) 12.7.10 WU: Row 500 x 2: 1:47/1:41 Leg swings, ASx25, WOD: Deadlift Rest 60sec between sets (2 reps follow to ground) WU: 135#x10, 205x4 225/225, 235/235, 245/255, 265/275, 305/305, 315/315, [B]325/325 PR[/B]:pepper: Felt great and felt I could have done more! (those BS, WB, and AS are paying off big time!! looking forward to going for new DL-1RM end of month! (oh boy get to change the signature today!) |
Re: Over 50 Crossfitters Sign In
WU
3x25 GHD Backextension 3x20 K2E 3x10 Reverse Hypers @ 50# 7 Rounds Cindy WOD 10-1 pullups 1-10 pushpress @ 95# untimed m/56/185 CrossFitChesterton |
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