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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Burch 02-02-2010 06:03 AM

Re: Over 50 Crossfitters Sign In
 
Glad you are with us Nancy

2/1/10
CFC WU with 4 DU in a row ( I took the rope home and hung it above the fireplace)

WOD
10 WB @ 20#
10 ring dip
:30 rest
15 WB
15 clapping pushup
:30 rest
20 WB
20 PP @ 95# Under 6:00

ROW 6 1:00 rounds :30 rest 291m 270m 259m 256m 254m 261m

m/55/178 CrossFit Chesterton

John Jaeckel 02-02-2010 07:46 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;733352]um....hello....i'm in...[/QUOTE]

Happy Birthday (I guess) :)

Mark Ervi 02-02-2010 08:38 AM

Re: Over 50 Crossfitters Sign In
 
2/1/10
Ran 3 miles on the road in 28:43. My lower back was tender the whole way.

2/2/10
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did “Bear Complex” 5 rounds of 7 sets of the sequence power clean, front squat, push press, back squat, push press without resting the bar on the ground during a round
I used 65lbs. and I rested my bar several times.

I continue to have back pain. After 3 rounds I was hurting, but just kept going. Three weeks of back pain is really a drag on my fun.

Ted Zink, Jr. 02-02-2010 08:42 AM

Re: Over 50 Crossfitters Sign In
 
2/2/10

Rest Day. Some pushups.

55/68/219/4803

Jeff Kilinski 02-02-2010 09:40 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;733352]um....hello....i'm in...[/QUOTE]


[QUOTE=John Jaeckel;733484]Happy Birthday (I guess) :)[/QUOTE]



Wow, I didn't think of that. Nancy??????

Nancy Cohen 02-02-2010 12:01 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;733484]Happy Birthday (I guess) :)[/QUOTE]

[QUOTE=Jeff Kilinski;733541]Wow, I didn't think of that. Nancy??????[/QUOTE]

yep! :D

Terry Dickman 02-02-2010 01:05 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;733600]yep! :D[/QUOTE]

Happy belated Birthday Nancy! So what was the big event for your B-Day? Hoping you had a good time.

I am headed down your way to Goleta Feb12-15 to visit my daughter. She is a member of the new CF box [URL="http://www.crossfitgoodland.com/"]CrossFit Goodland[/URL], (WFS) she really likes it.

Oh by the way, here is an updated 3-4 minute video (not as boring) of that Cindy, but I don't think it's possible to watch anyone do Cindy and not get board. (WFS) [url]http://www.youtube.com/watch?v=ZPu7AzCj4C4[/url]

Nancy Cohen 02-02-2010 01:21 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;733637]Happy belated Birthday Nancy! So what was the big event for your B-Day? Hoping you had a good time.

I am headed down your way to Goleta Feb12-15 to visit my daughter. She is a member of the new CF box [URL="http://www.crossfitgoodland.com/"]CrossFit Goodland[/URL], (WFS) she really likes it.

Oh by the way, here is an updated 3-4 minute video (not as boring) of that Cindy, but I don't think it's possible to watch anyone do Cindy and not get board. (WFS) [url]http://www.youtube.com/watch?v=ZPu7AzCj4C4[/url][/QUOTE]

Thanks! Celebrated with a party at my house. It was all perfect!

Hey, I didn't even know about the new Goleta CF. That's great that your daughter joined.

Have fun when you're in town. I'll be up at Mammoth while you're down here.

Diane Dennis 02-02-2010 02:14 PM

Re: Over 50 Crossfitters Sign In
 
[B]Nancy![/B] I've been waiting for you!!

[B]Mark[/B] - I can't imagine doing Bears with back pain. That took guts. I hope you are going to be OK

[B]Pat[/B] - Are you rubbing that 71-degree stuff in?!? ;)

Didn't work out today because my husband and I got in the car at 3:30AM and drove to Punxsutawney to see the groundhog do his thing. We froze to death for several hours but had a great time (we go almost every year - one of the best family events I've ever attended - kids all around us wearing goundhog hats and smiling ear to ear despite the weather). After the ceremony we ran 1.6 miles from Gobbler's Knob back into town to get some breakfast, but we only ran because we wanted to get a good seat at the F.O.E. pancake breakfast! Back to CrossFit life tomorrow.

John Scott Rezendes 02-02-2010 02:55 PM

Re: Over 50 Crossfitters Sign In
 
Nancy! About time. Took you long enough.:o

2-2-10

WU: 1600m C2, 5-10-15 pushups, situps, dips, pullups

WOD: Press 1-1-1-1-1

#45x10/#65x10/#85x7
#105x1
#115x1
#125x1
#135x1
#145x [COLOR="Red"]F[/COLOR], then [COLOR="red"]F[/COLOR] again, then Pushpressed it
#140x [COLOR="red"]F[/COLOR]
#95x9 Press
#95x7 PushPress
#95x10 PushJerk

Nancy Cohen 02-02-2010 03:40 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;733685][B]Nancy![/B] I've been waiting for you!!

Didn't work out today because my husband and I got in the car at 3:30AM and drove to Punxsutawney to see the groundhog do his thing. [/QUOTE]

And here I am!! :)

How fun that you went to see Phil!! Husband and I were just talking about him!

[QUOTE=John Scott Rezendes;733716]Nancy! About time. Took you long enough.:o
[/QUOTE]

I know...50 years, to be exact! :D (and now, here I am...half-way to "dead")

Diane Mahoney 02-02-2010 04:05 PM

Re: Over 50 Crossfitters Sign In
 
Diane, I can't believe you drove to Punxsy! :rofl: That's where my boyfriend's from. Did you go to Carlino's for a burger?

Jeff Kilinski 02-02-2010 04:21 PM

Re: Over 50 Crossfitters Sign In
 
Not much time today. After a quick warmup,

Snatch 2-2-2-2-2 all at 65# I've never really worked on these. I didn't like doing it at the club in the city. Rather work this at the affiliate.

Back Squats, 5-5-5 135, 155, 185

Jim Cordes 02-02-2010 04:38 PM

Re: Over 50 Crossfitters Sign In
 
2/2 WOD.

Back from a week of skiing in Mammoth Lakes, CA! Skiing was fun, but also great to be back.

3-2-1-1-1-1 Cleans: 95-115-135-145-155 (PR!)
I'm only a little Ex-Lax or Ipecac away from body-weight (159# this morning). Getting that last rep up was a real struggle, and took 3 attempts, but I got it up.

Followed by 4 Rounds of Suicides: 13.03. Sooooo close to sub-13.

Hi Nancy, nice to see a fellow Santa Barbarian here.

The Claw

Nancy Cohen 02-02-2010 04:46 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;733770]2/2 WOD.

Back from a week of skiing in Mammoth Lakes, CA! Skiing was fun, but also great to be back.

Hi Nancy, nice to see a fellow Santa Barbarian here.

The Claw[/QUOTE]

Hi Jim,

I still haven't yet made it to Pacific Coast CF. Due to my achilles problem, and weird wrists that don't bend normally :shrug: it's difficult to do a lot of CF stuff.

Mammoth!!! Yahoooooo!!! I'm leaving for Mammoth on Sunday, for a week. Can not wait!!! I can't wait to get my Irish coffee and fresh baked chocolate chip cookies at McCoy's at lunch breaks. Oh yea, and the skiing.... :pepper:

Jim Cordes 02-02-2010 05:23 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;733771]Mammoth!!! Yahoooooo!!! I'm leaving for Mammoth on Sunday, for a week. Can not wait!!! I can't wait to get my Irish coffee and fresh baked chocolate chip cookies at McCoy's at lunch breaks. Oh yea, and the skiing.... :pepper:[/QUOTE]

TONS of snow up there! Stop in at The Breakfast Club, say hi to Sue the owner from me, and get the machacas, substituting fruit for potatoes. Yummy skiing fuel. ;)

Deb Weber 02-02-2010 05:24 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Nancy!!!

Nancy Cohen 02-02-2010 05:29 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;733797]TONS of snow up there! Stop in at The Breakfast Club, say hi to Sue the owner from me, and get the machacas, substituting fruit for potatoes. Yummy skiing fuel. ;)[/QUOTE]

And hopefully more snow on the way later this week!

We've been going to Mammoth for so many years, and it's funny how we have a total routine up there. See, we always stop at the Breakfast Club on our way home to SB....never before that...always on the way out of town!

[QUOTE=Deb Borbone;733798]Happy Birthday Nancy!!![/QUOTE]

Gracias! I'm having a hard time with grasping that I'm 50. I feel like I'm 35.

Jeff Kilinski 02-02-2010 07:53 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;733770]2/2 WOD.

Back from a week of skiing in Mammoth Lakes, CA! Skiing was fun, but also great to be back.

3-2-1-1-1-1 Cleans: 95-115-135-145-155 (PR!)
I'm only a little Ex-Lax or Ipecac away from body-weight (159# this morning). Getting that last rep up was a real struggle, and took 3 attempts, but I got it up.

Followed by 4 Rounds of Suicides: 13.03. Sooooo close to sub-13.

Hi Nancy, nice to see a fellow Santa Barbarian here.

The Claw[/QUOTE]

Nice work on the "near" BW Clean.

What's a Suicide?

Terry Dickman 02-02-2010 08:41 PM

Re: Over 50 Crossfitters Sign In
 
M.E. Power Clean 5-5-5-3-3-3

[B]175, 185, 195, 205, 215 (1) (3f), 205(3)(2f)[/B]
got the first rep on 215, failed the next 3 attempts
got 205 last set first rep, but failed 2nd attempt, then success, failed 3rd rep then success (got to try out my new do wins from Rogue, xmas present that finally arrived)

Rest 5 min, then

AMRAP 4 min:

6 alternating med-ball push ups
8 deadlifts, 155 lbs
20 double-unders
[B]3 rnds, +6+8
3 rnds, +6+7
3 rnds, +2
3 rnds, +6+8+5[/B]

Rest 2 min. and repeat for a total of 4 cycles. Post number of rounds for each cycle.

Alternating med-ball push ups: Get in a push-up position with one hand on the ground, and one on a med-ball, lowered so chest at or below the top of the med-ball. EXPLODE up and switch hands so you land with the opposite hand on the med ball. 6 reps means 3/hand

Skill Work: 3×15 unbroken GHD sit-ups with 2 hands overhead.

Tim Fisher 02-02-2010 10:11 PM

Re: Over 50 Crossfitters Sign In
 
Another busy day, so a quick workout at home.

11/2 min. squats
11/2 min.flutter kicks
1 min. squats
1 min. flutter kicks
45 sec. squats
45 sec. flutter kicks
30 sec. squats
30 sec. flutter kicks
30 sec. squats
30 sec. flutter kicks
no breaks, went non stop

John Burch 02-03-2010 04:09 AM

Re: Over 50 Crossfitters Sign In
 
2/2/10
CFC WU

WOD complete as many rounds in 20:00
135# cleans
Burpees
Pullups

Total all reps 185

m/55/178 CrossFit Chesterton

Jeff Kilinski 02-03-2010 05:52 AM

Re: Over 50 Crossfitters Sign In
 
What blogs do you all follow? I poke around Robb Wolf, Mark's Daily Apple but nothing really on a regular basis (aside from the news wsj, nyt)

Jeff

Deb Weber 02-03-2010 08:25 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]I'm only a little Ex-Lax or Ipecac away from body-weight (159# this morning).[/QUOTE] He's giving me ideas! :rofl:

Has anyone had trouble with the rack when you're sweating? Im thinking keep my elbows up and I am, but the bar's still slipping around my shoulders. Disconcerting! Idve had a much better time on my WOD yesterday without that, and if I'd not used a mixed grip on deads (it was deadlift to hang clean to front squat to jerk).....

Jim Cordes 02-03-2010 09:54 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;733893]What's a Suicide?[/QUOTE]

Jeff, as we did it, you place four cones 20' apart from each other in a line. You start at cone 1; run 20' to cone 2 and touch it, then back to cone 1 and touch it; run 40' to cone 3 and touch it, then back to cone 1 and touch it; and run 60' to cone 4 and touch it, then back to cone 1.

I think it started out as a basketball drill.

The Claw

Jim Cordes 02-03-2010 09:56 AM

Re: Over 50 Crossfitters Sign In
 
2/3 WOD.

“Barbara” 5 Rounds For Time With a 3 Minute Break in Between Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rx'd in 37:25, less 12:00 mandatory rest = 25:25.

The Claw

Terry Dickman 02-03-2010 01:28 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;734069]He's giving me ideas! :rofl:

Has anyone had trouble with the rack when you're sweating? Im thinking keep my elbows up and I am, but the bar's still slipping around my shoulders. Disconcerting! Idve had a much better time on my WOD yesterday without that, and if I'd not used a mixed grip on deads (it was deadlift to hang clean to front squat to jerk).....[/QUOTE]

Hey Deb,
When I do heavy DL's I use a hook grip (WFS) [url]http://www.crossfit.com/mt-archive2/000076.html[/url]
For lighter weights and when transitioning to cleans I just use a normal grip. I am just guessing with out seeing, but if the bar is slipping you might need to keep your chest up a bit more to keep your back straight. You should try and create a flat platform with your deltoids (elbows up) for the bar to rest on through the whole movement. It's very typical when you get tired during the WOD to break good form (leaning forward to much) allowing the bar to slip, even if your sweaty it should not slip. I usually wear sleeved t shirt when doing wods like this, that help the slipping when my form sucks. Check out this link, good advice here (WFS) [url]http://stronglifts.com/how-to-front-squat-with-proper-technique/[/url]

It also helps to have good flexibilty, mine sucks. I have been using this stretching technique to help. (WFS) [url]http://www.crossfitinvictus.com/blog/2010/01/monday-january-11-2010/[/url]

John Jaeckel 02-03-2010 04:57 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;734125]2/3 WOD.

“Barbara” 5 Rounds For Time With a 3 Minute Break in Between Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rx'd in 37:25, less 12:00 mandatory rest = 25:25.

The Claw[/QUOTE]

2/2/10: REST



2/3/10: Coincidence.

"Barbara"

5 rounds for time
20 pullups (jumping)
30 pushups (all clean)
40 situps
50 squats

No mandatory rest/37:01

John Jaeckel 02-03-2010 04:58 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;734000]What blogs do you all follow? I poke around Robb Wolf, Mark's Daily Apple but nothing really on a regular basis (aside from the news wsj, nyt)

Jeff[/QUOTE]

Shameless plug. but you asked. :)

[url]http://www.hockeybuzz.com/blog.php?blogger_id=128[/url] (WFS)

John Jaeckel 02-03-2010 05:00 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Burch;733990]2/2/10
CFC WU

WOD complete as many rounds in 20:00
135# cleans
Burpees
Pullups

Total all reps 185

m/55/178 CrossFit Chesterton[/QUOTE]

THAT is a deceptively tough workout.

Jim Cordes 02-03-2010 05:10 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;734370]2/3/10: Coincidence.

"Barbara"

5 rounds for time
20 pullups (jumping)
30 pushups (all clean)
40 situps
50 squats

No mandatory rest/37:01[/QUOTE]

Funny coincidence.

I did it once without rest, several months ago. Hard to say which is tougher, rest or no rest, because the rest means I go much harder on the pull-ups and pushups. Sit-ups were the bottleneck this time.

The Claw

Tim Fisher 02-03-2010 07:36 PM

Re: Over 50 Crossfitters Sign In
 
Hang Cleans - 15x45, 10x135, 7x155, 5x175, 2x185 (terrible form on last 2)
Bench Press - 20x45, 15x135, 10x185, 4x225, 15x135, 15x135, 15x135
leg press - 12x360, 10x450, 10x540, 8x630
45 lb weighted incline sit ups - 15x3

Pat Quigley 02-03-2010 08:45 PM

Re: Over 50 Crossfitters Sign In
 
Nancy--happy birthday---you made it.

Diane D: I hadn't thought of posting the temp as a tease. However, I promise to let you know when it's 110 here and you can give me your local temp.

Went to my sports med. doc yesterday. No hernia. :kicking0: Did pull one or more muscles in the groin doing Turkish get ups. Told me that these injuries clear up in 4-6 weeks---with rest. Ha! There's that four letter word again. Anyhow, need to do lots of butt stretches and possibly some adductor/abductor work.

Did 100203 workout today: 5 RFT: Run 400 m, 30 boxjumps w. 2' box, 30 wallball throws w. 20 lb ball. Time limits only permitted 3 rounds. Ran on hard wood floors for 3 minutes (equiv. to treadmill), step up on 2' bench, and 20 lb medicine ball using basketball backboard. Hadn't used a hit marker for wall balls since I left the Xfit box almost one year ago. I'd forgotten how tough these are. POSE running again spared the knees. :kicking0::kicking0:

John Jaeckel 02-03-2010 09:15 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;734377]Funny coincidence.

I did it once without rest, several months ago. Hard to say which is tougher, rest or no rest, because the rest means I go much harder on the pull-ups and pushups. Sit-ups were the bottleneck this time.

The Claw[/QUOTE]

That was my first Barbara. Maybe not the best day for it as we were up a couple of times last night with our four year old coming off a tonsilectomy.

It's just a huge volume of work. Nothing challenging per se. Just endurance. I think I burned a lot of calories though.

Stephen R. Lampl 02-03-2010 11:15 PM

Re: Over 50 Crossfitters Sign In
 
Hey Nancy,

Glad you are with us "Over the Hill" guys and gals at long last......

Everybody is still "rockin / sockin" here, I see. I am slowly but surely "sputtering" back to life; just still doing a LOT of traveling (Disneyland last week for daughter's B-day and up helping her get ready to move this week), so I'm slackin' on the workouts..........

I've got four months plus of workouts to catch up on.......talk about a suckfest! :pepper: Actually, I NEEEEEEEED broccoli! :broc::broc::broc::broc:

Deb Weber 02-04-2010 05:01 AM

Re: Over 50 Crossfitters Sign In
 
Thanks [B]Terry![/B]... good stuff.

John Burch 02-04-2010 06:07 AM

Re: Over 50 Crossfitters Sign In
 
2/3/10
CFC WU

WOD this is a active rest workout (thats what I call it anyway)

Part 1
6 rounds of rowing for 1:00 :15 rest between sets 1550 T

Part2
5 HSPU
10 20# med ball cleans
10 med ball situps
4:45

Part 3
L sit from rings :10
front plank :60
L sit
left plank
L sit
right plank

m/55/178 CrossFit Chesterton

Jeff Kilinski 02-04-2010 06:16 AM

Re: Over 50 Crossfitters Sign In
 
There's a thread on the board about mobility and the front squat. Like alot of folks I'm limited in my front squats 'cause my wrists hurt in the rack. Here are some links that came out of the discussion. One of them is the same that Terry posted. Here are a couple more,

All links are WFS.

[URL="http://stronglifts.com/how-to-improve-your-thoracic-mobility/"]http://stronglifts.com/how-to-improve-your-thoracic-mobility/[/URL]

[URL="http://sanfranciscocrossfit.blogspot.com/2009/02/your-poor-lats-instructions-for-care.html"]http://sanfranciscocrossfit.blogspot.com/2009/02/your-poor-lats-instructions-for-care.html[/URL]

[URL="http://sanfranciscocrossfit.blogspot.com/2009/02/ummm-youre-overhead-break-is-on.html"]http://sanfranciscocrossfit.blogspot.com/2009/02/ummm-youre-overhead-break-is-on.html[/URL]


Wednesday, Family day (like a rest day)

Diane Dennis 02-04-2010 12:15 PM

Re: Over 50 Crossfitters Sign In
 
Today - 02/04/10
Noon workout at CrossFit Confluence

WU: 3 X shoulder mobility, Sampson stretch, back extensions, sit ups

[B]WOD: "Murph"[/B]

*For Time
Run 1 mile
100 pull ups (jumping)
200 push ups (knees)
300 squats
Run 1 mile

39:40

This was my first time doing Murph. Whew! I partitioned 5/10/15 x 20 rounds. My second run was more like a trudge but I kept thinking about Lt. Murphy and how he ran out into open gunfire to save his team. I sure as heck could run one more lousy mile.

Mark Ervi 02-04-2010 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Today
CFWUx3 w/assisted dips

Ran 2 miles on treadmill

Did 20 pull-ups

Did dumbbell shoulder press
10x15lbs., 10x20lbs.
Did shoulder press
10x45lbs., 10x55lbs., 10x65lbs., 10x75lbs., 5x85lbs., 4x90lbs., 3x90lbs.

Back squats
10x90lbs.
10x90lbs.


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