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John Burch 05-19-2009 07:33 PM

Re: Over 50 Crossfitters Sign In
 
John Scott and Robert G. Thank you for your impute on my sons headaches looks like it may be Migraines, he's going to the Doc first week in June. Going to keep a close eye on him now.

Three rounds for time of
20 wallball shots 20#@10'

20 pushpress @ 75#

20 box jumps @ 24"

20 sumo high pull dead lifts @ 75#

20 burpees
29:54
m/54/186 :D

Stephen R. Lampl 05-19-2009 08:26 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;591474]Did CFWUx3 w/assisted dips and 6 mins. Run on treadmill

Did modified “Diane” of 21-15-9 w/175lb. deadlifts and 70lb. shoulder press subbed for HSPU’s.
My time: 11:03 (PR)[/quote]

Awesome work, Mark - - congrats on the PR. Never thought to sub SPs for the HPSUs.......nice!

Stephen R. Lampl 05-19-2009 08:39 PM

Re: Over 50 Crossfitters Sign In
 
[B]Hi Charlie[/B],

Nice work on "Cindy." Broccoli definitely in order, especially for a rest day. Take care....

[B]Pat,

[/B]Hear ya on the extensive warm-ups. The WU we did when I visited the box Terry works out at (CF Excel in Escalon, CA), had me huffin' and puffin' as much as some WODs I've done. Same thing with the CF Redding warm up. One the good side, I feel really warmed up when I'm done with them and know I have a far less chance of busting something....

[B][I]The WOD was simple: 5 RFT

25,20,15,10,5 KB swings 53
5, 10, 15,20, 25 burpees
200 meter sprint.[/I][/B]

This looks like a nasty little metcon....you made short work of it, for sure!

Lots of good stuff about Paleo and Zone out there. I guess true Paleo puts the Ix-Nay on oats and most other grains, but I sure don't understand completely why - - rolled oats (whole grain) have a lower glycemic index and are generally better for you than other grains. I'm still new at this dietary stuff - - all I know is that Zone seems to work pretty well for me......as long as I don't mess it up with a lot of empty carbs...

[B]John,

[/B]Glad that you might have the cause of your son's headaches dialed in. Best wishes on a quick and positive solution.

Nice work on that task-driven FGB!

Stephen R. Lampl 05-20-2009 12:16 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]090519 TUESDAY

[/B]Interesting day - - too short of time at globo; just got my warm-up and a little practice in.......

[/I][B]Warm-up:
Stationary Cycling:[/B]10:00 / L3 / 100 RPM / 2.6 mi
[B]CF Redding WU: [/B]Added: Hollow-rocks X 10, GHD situps to 30 reps, push-ups to 20 reps.

[B]DU Practice: [/B]About 10 minutes. Warmed-up with 100 singles. Almost, [I][B]almost[/B][/I] chained two together. Didn't count, but got a single DU every time I tried.

[B]Kipping Pull-up Practice: [/B]Just didn't happen today. "Horsed" myself up to and over the bar instead of using momentum. Must have been the lack of mind-body connection, I guess......

[I][B]Later......at home....

[/B][/I][B]Rowing: 30:00[/B][B] at easy to moderate pace[/B].
[COLOR=Blue][B]Distance: [/B][B]6,870 m[/B][/COLOR] .
Worked on form, concentrating on leg drive and technique. Tried to hold a stroke rate of 22 - 24 SPM throughout and drop my 500m split times without raising the stroke rate.
Initial pace: Average of 2:15 / 500m - first 5:00 approx.
Interim pace: Average of 2:10 - 2:13 / 500m for approx. 20:00.
Ending pace: Average of 2:07 - 2:10 / 500m for last approx 5:00, dropping to 1:55 - 2:00 / 500m for last 250m.

Pat Quigley 05-20-2009 03:32 PM

Re: Over 50 Crossfitters Sign In
 
Stephen nice job on the rowing. I'd like to break 2:20 for the 500.

Today had my usual warm up. I did 2 WOD's. The second only took me 4 minutes so it was not biggie.

The first was 3 rounds of Cleans for 95 lbs and Pull ups for 21, 15, and 9 reps. This took 11:20.

The second was Bottom to Bottom Tabitha's. This is 20 sec. squats, hold 10 sec and repeat up to 4 minutes. In bottom to bottom, you must hold the 10 sec "rest" in the bottom position. If you stand or extend your legs, you have a penalty of 10 push ups and 10 burpees. You are supposed to count the reps. I was so gassed that I lost count. I ran between 15 and 20 for each active set. I did 20 push ups as penalty. This is an improvement. I did this work out in my first month of CF and had to do 40 burpees. :pepper:

So it was a better than average day at the gym. :pepper:

Stephen R. Lampl 05-20-2009 06:08 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW![/COLOR][/COLOR]

Stephen R. Lampl 05-20-2009 06:12 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;592539]Stephen nice job on the rowing. I'd like to break 2:20 for the 500.

Today had my usual warm up. I did 2 WOD's. The second only took me 4 minutes so it was not biggie.

The first was 3 rounds of Cleans for 95 lbs and Pull ups for 21, 15, and 9 reps. This took 11:20.

The second was Bottom to Bottom Tabitha's. This is 20 sec. squats, hold 10 sec and repeat up to 4 minutes. In bottom to bottom, you must hold the 10 sec "rest" in the bottom position. If you stand or extend your legs, you have a penalty of 10 push ups and 10 burpees. You are supposed to count the reps. I was so gassed that I lost count. I ran between 15 and 20 for each active set. I did 20 push ups as penalty. This is an improvement. I did this work out in my first month of CF and had to do 40 burpees. :pepper:

So it was a better than average day at the gym. :pepper:[/quote]

Thanks on the rowing, Pat! You will get there.....it's pretty much about technique and leg drive.

Speaking of leg drive......nice work on the BTB Tabata Squat PR. Those are plum wicked by any account. And to have to do Burpees.......yikes :yikes:!

Scott Allen Hanson 05-20-2009 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Back at it today after a few days off. Did a nice self-support kayak trip for 3 days with a couple buddies and my son. Water, weather, and canyon were gorgeous.

Looks like plenty of work ethic the past few!

[B]Charlie,[/B]

Nice job on Cindy! 13.1 rds is nothing to sneeze at.

[B]Mark,[/B]

Great PR on the Situp/Back Ext workout and nice improv on the Diane!

[B]John,[/B]

Glad to hear that you might have your son's head-aches figured out. It's always more agonizing to have your kid with a health issue than yourself.

Your FGB variant looks like a good one.

[B]Steve,[/B]

You've been tearing it up. Sweet job on Diane. That one combines two (of many) of my greatest weaknesses.

[B]Pat,[/B]

Welcome aboard. Looks like you already know your way around. I like your WOD creations.

[B]5/20/09[/B]

CFWU x 15 x 1 set, plus 5 x 1 MU and 5 Ring Dips
Burgener WU

Squat Cleans: 132x1; 142x1; 152x1(f); 152x1; 162x1

Dead-Lift: 152x5; 202x3; 232x2; 252x5; 262x5; then 222x15 after 5:00 rest

Met Con: 1 mile run with 40# vest, time: 8:19

Robert Grande 05-20-2009 07:21 PM

Re: Over 50 Crossfitters Sign In
 
[B]Stephen,[/B] Great job on the "Diane" especially at the Rx'd WOD.

[B]Mark,[/B] Very nice "Diane". If you are anything like me a "PR" on a "met-con" is a real accomplishment.

[B]Scott,[/B] I hope you'll allow me to be envious of your trip; three days on the "water" is a blessing.

[B]John B,[/B] I'm glad that you've found out what's been bothering your son; now let's hope the treatment will work. We'll keep our fingers crossed.

Buy In:
1 inverted burpee>50m high step stride>10 sqts: 4 rnds
400/m stride/walk
WOD:
4 Rnds
400/m (1:44;1:57;2:09;2:03)
30 Sqts (0:48; 0:48; 0:51; 0:40)
Time: 11:03

Charles Pyke 05-20-2009 08:02 PM

Re: Over 50 Crossfitters Sign In
 
[B]Wednesday 2009 05 20[/B]
Four rounds for time of:
Run 400 meters
50 Squats

[B]WU:[/B] 1000m easy row; 3 X CWU [SS,10,10,10,5,5]

[B]WOD time - 18:00.1[/B]

Ran 1st 400 very hard. Remaining were progressively slower. All squats unbroken. This is my week for squats. Painful WOD, especially the running.

Scott...Don't want to hear about nice, peaceful trips on the water. Just found out yesterday that I might be the winner of another summer vacation to my favorite desert location.

:broc::broc::broc::broc::broc:

John Scott Rezendes 05-21-2009 06:11 AM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
Man, You guys are all killing it. I am jealous.
I had my knee surgery on tuesday so most of my time has been spent laying around in a drug-induced haze wishing I was working out and wondering why my leg won't work. Sounds like a TDY trip to Juarez.
Finally got up today and (after the wife left for work) knocked out 3x10 push ups...had to stop...guess I'm still off-gassing the dope. Anyway, I have been crutching around the house a bit (crutch dips?) and a simple trip to the bathroom turns into a one-legged squat session. A therapist came by the house yesterday and hooked me up to a medieval torture device that gradually bends your knee to ROM. Supposed to spend 4 hours a day in the darned thing. I've already gone from 30d to 65d.

So, to keep busy I've got Starting Strength on the nightstand and I'm crafting a big comeback with an eye towards a DL PR.

[B]Charlie[/B], I PM'd you some stuff on nutrition I found in the CFJ. Did you get it?

Mark Ervi 05-21-2009 06:57 AM

Re: Over 50 Crossfitters Sign In
 
Today:
CFWUx3 w/assisted dips and pull-ups and 10 Burpees
Ran 6 mins. On treadmill

Did 4 rounds of
100 ft. walking lunge carrying two 15lb. dumbbells (no dumbbells on last round)
30 20-inch box jumps
20 weighted pull-ups w/15lbs. (no added weight last two rounds)
My time: 34:02
Just felt absolutely slow and weak at all of this.

Charles Pyke 05-21-2009 08:56 AM

Re: Over 50 Crossfitters Sign In
 
Squadron PT this morning. Did not do anything in particular. Ran a little to warm up and then did some jump roping.
100 regular hops
100 alternating foot
Then worked on my double unders. Didn't really keep track, but I did sets where I did 10 DU's before taking a smaLl break. Must have done 6 or 7 sets. Getting better at these. My best set was w/ alternating single hop then a DU for 10 in a row without tripping on the rope. Did snag my foot once which caused the rope to whip around and royally smack my right arm. Stung a lot and I now have a knarly welt on my forearm. Chicks will dig it!

Scott...Sorry I haven't answered your PM. I did see that article. I just wish they gave a little more info. I don't know about you, but I find it impossible to eat that many vegetables to fill out my carb blocks. I have to add some fruit and the ocassional piece of bread (rye bread, since it is low in carbs and only one slice).

As far as oatmeal and paleo is concerned....well let's say that when someone starts using the word "evolution" I tend to ignore a lot of what they have to say. As you can guess, I do not believe in evolution. With paleo and Zone there seems to be quite a bit of half truths and unsubstatiated hype. Oh yeah, I do eat oatmeal. I batch cook the steel rolled stuff in a crock pot. I eat 1/3 to 1/2 cup with breakfast. Very low glycemic index and low carb load.

You will all get a kick out of this. It is a direct quote from the Air Force fitness regulation. The quoted section is refering to "muscular fitness" training.

A2.2. Muscular Fitness. the ACSM has recommended the following guidelines for muscular fitness enhancement.

A2.2.1. Mode of activity: suggested activities should be rhythmic,
performed at a moderate speed, involve a full range of motion, and not
interfere with normal breathing. Include all major muscle groups. Examples
include circuit training, free weights, calisthenics, and machine weights.

A2.2.2. Intensity of exercise: perform at least one set of each exercise
to muscular fatigue. To elicit improvement in both muscular strength and
endurance, recommend 8 to 12 repetitions if less than 50 years of age,
and [B]10 to 15 repetitions at lower intensity/weight for individuals over 50
years of age[/B]. :rofl:Increase weight as training adaptation occurs.

A2.2.3. Duration of exercise: sessions lasting less than 1 hour are
recommended.

A2.2.4. Frequency of exercise: 2-3 days per week, same muscle groups
should not be worked on consecutive days.

I will do some variation of the WOD when I get home later today. Four day weekend coming up. :pepper:

Charles Pyke 05-21-2009 06:36 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 05 21[/B]

[B]"Twins"[/B]
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

[B]WU:[/B] 500m row @ very easy effort
Mobility drills and dynamic stretching
3 X CWU [SS,3,10,10,10,3,3(med band)[

[B]Time - 28:09[/B]

1. Sub’d 40 regular push ups for handstand PU’s
2. Scaled thruster weight to 75 lbs
3. Sub’d light band assisted pull ups for L-sit PU’s
4. Thought the time was ridiculously slow until I checked WOD postings on main CF page.

Finished with some PNF hamstring stretching.

Row times (for grins):
1 - 2:56.3 @ 1:57.5/500m pace
2 - 2:58.6 @ 1:59.0/500m pace (Pukie was knocking on the last 150 m)


Scott...Hope your knee heals quickly. Dancing broccoli always helps.
:broc::broc::broc::broc:

And a dancing pepper from Juarez :pepper:

I remember going to Juarez when my dad was stationed at Biggs. Had to pay the street kids to not steal your hub caps. Just don't wake up naked in a ditch in down there. BTW, I am partial to hydrocodone myself.

John Burch 05-21-2009 07:54 PM

Re: Over 50 Crossfitters Sign In
 
John Scott hope your back up ro speed soon
Charlie, Mark, Stephen You guys are putting in some work out there

9/20/09 almost five rounds of 500 meter row 50 squats. almost comes into play when the wife wants the grill fired up, and she calls out John!!

Today 5 rounds of 155# DL-10 burpees time 6:08
followed by 100 push press at 65# when you set the bar down you run some distance? I ran 4 times before rep 63 then dropped to 45# one more run and done
next air squats 8 rounds of twenty seconds work 10 seconds rest my high 14 reps low 9 reps.

m/54/185 :D

Terry you moved in now

Terry Dickman 05-22-2009 12:47 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Burch;593464] Terry you moved in now[/QUOTE]

Well kind of...at least the big stuff...I have been checking on everyone...lots of nice work. I have to do this from work on the sly, haven't' got set up at home yet.

Welcome Tom and Pat!

I finally took a week off of CF…mainly to move (it didn’t really feel like it) I was more sore on some days from moving furniture (all day) than I have been doing CF, plus I had a few beers every night after moving.

Charlie, I read your posts on the nutrition questions. Some of the questions you brought up seem to be common issues with the Zone….like trying to fill your carb blocks with vegetable. [B]What you can’t eat 12 cups of broccoli?! [/B]LOL. I also read your post on the post workout theory about insulin spike. I am not an expert but after listening to Robb Wolf on this topic he will sometimes recommend to eat a good carb only after a workout then follow up later to with fat and protein. This is the best time to replenish your glycogen stores, as the body can only store so much. read this for more info WFS [url]http://en.wikipedia.org/wiki/Glycogen[/url]

The other thing I do...usually for dinner and 4 block meals is replace the carb blocks with fat blocks at 3:1 ratio (3 fat blocks for every carb block). Example for a 4 block meal, I will sometimes have 2 block of carbs and 6 extra blocks of fat + the other 2 which would be 8 total. I have been doing this long enough now that I don’t weigh and measure any more…I can eyeball it. For fat I will eat almonds, avocado, or spoonfuls of natural almond butter or peanut butter (avoid butters that contain salt or sugar). From what Robb said most of the CF athletes that sub fat blocks for carbs start out low and increase the fat intake when their performance plateaus until they get to a point where they reach a steady state, the indicator should always be how you look, feel and perform (Scott was correct…don’t worry about the scale). If you are faster and stronger and feel great, weight shouldn’t matter.

Anyway, lots of life changes for me lately. We moved out of our house and gave it back to the bank. Since closing our business our income was cut in half. This bail out crap really irks me. I have never been on any kind of unemployment, government aid etc. I was getting kind of pi$$ed standing in line at the grocery store the other day. Looking at all these people using food stamps, driving nice cars with nice clothes, I don’t get it. Even though my wife and I found new jobs, the bank was not willing to work with us. Oh well, their loss, they will be lucky to get $150k for that house… we owed $400k, it was valued at $700k back in 2005…if you can believe that. We found a really nice rental (from a friend). Rent is ½ of our old house payment.

For some positive news… I am now 1/3 owner of our affiliate CrossFit Excel…we are working on plans to grow the business. We have about 35 members now. Looking forward to my Level 1 cert. in June at Aromas. I changed up my schedule and am now following the main site WODs (3 on 1 off). I am also helping train members at the am and pm sessions during the week…kind of like my apprenticeship. Man…our original owner Nick is an awesome trainer; I am learning tons from him. We have another new partner; Danny…another high school PE teacher, wrestling/football coach…this guy is an expert at O-lifting. Both are also awesome athletes…example Diane…Danny’s time was 3:27, Nick’s was 6:58. Its fun to watch them compete…Danny usually has the edge on the weightlifting WODs where Nick has the edge on Metcon/running WODs.

Sorry about the long post and my life story :)

Did Michael this morning at 5am
[B]set a new PR 21:31[/B]...actually beat Danny by 20 seconds...he was 2 minutes of his PR though.

Pat Quigley 05-22-2009 03:57 PM

Re: Over 50 Crossfitters Sign In
 
Stephen thanks for posting that routine of doing prolonged holds at the bottom of a back squat. Did 3X3 Back at 135 for 5-10". This felt ok. I guess I'll increase the length of the hold as time goes on.

John hope all goes well in recovery. Had knee surgery to repair a meniscus in 2004. This pretty much ended running. So I just fake it on the treadmill.

Terry congrats on moving and getting your own affiliate. Wow, what a lot of change in a short period of time! I have been getting my WOD's from a local affiliate I joined for 2 + months. Maybe I'll switch over the WOD's from the main site for comparison purposes here or there.

Today the WOD was: 3RFT: 25 SHPDL 75, 15 Burpees, and 5 HSPU.
I substituted 95 for 75 on the SHPDL and did 10 HSPU as my feet rested atop an elevated bench. I finished in 17:17. While this was a good workout, I felt that I could have performed more continuously if I had just used the RX for the SHPDL. I got winded and had to stop at least once in each set.

I've also got to find a place in my gym to place my body in a more overhead position while leaning on a wall for HSPU's. Believe it or not the entire place is surrounded in mirrors or glass. Any of you who have visited one of the Lifetime Fitness clubs know what I mean---beautiful places, actually, but not functional in some ways.

M, 64, 6'1", 253.

Scott Allen Hanson 05-22-2009 07:08 PM

Re: Over 50 Crossfitters Sign In
 
John Scott,

You'll be back up to speed in no time! Pushups already! I hope I'd be that motivated.

Mark,

Some days are like that. Way to grind through it though.

Charlie,

Great job on the Twins. That one was a beast.

John,

You've been doing some tough WOD's! Good work.

Terry,

Awesome news about your share of a box.:kicking0: I'm sure you're glad the move is over and you can settle in. Michael is one WOD that always makes my lungs burn.

Pat,

Some WOD's your supposed to have to break up sets, and some you aren't. 25 SDLHP at 95 would be tough.

5/21/2009

Shoulder Press: 44x5 x 2 sets; 65x5; 85x3; 90x3; 95x3; 100x3; 105x3; after 5:00 min, did 85x13.

No time for Met Con

5/22/2009

Decided to punish myself with the Twins for no Met Con yesterday.
Row 750 m
20 HSPU (head to an Ab Mat, although missed about every other one)
2 rds
20 x Thruster at 115#
20 x "L" pullups
2 rds

Time = 29:12

Thrusters for me are worse than PKSS's. This one sucked big time. Most of the thrusters were done in sets of 3, with a few 4's.

Charles Pyke 05-22-2009 07:54 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 05 22[/B]

Kind of a weird day. Lots of sleep last night…10+ hrs. Somewhat stiff and sore this morning, so rowed 2000m at a easy-mod effort pace w/ time about 9:15. Then some running around doing household chores. Very tired and slow feeling. Might have something to do with recovering from that trip I just finished, doing two works outs yesterday, and getting two immunizations (anthrax and tetanus) yesterday. Immunizations always wipe me out, but not nearly as bad this time as usual.

So I decided to skip doing “Michael” today. Instead did [B]Bench Press[/B]. Goal was to use moderate weight and do max reps to failure minus on.

[B]WU sets:[/B] Bar X 5, Bar X 5, 75 X 5, 95 X 5, 115

[B]Working Sets:[/B]
1 - 135 X 13
2 - 135 X 13
3 - 135 X 11
4 - 135 X 11
5 - 135 X 9

Driving to Ames, IA tomorrow to swap vehicles with my son, but I will try to knock out “Michael” in th AM before we leave.


Lots of great work in our group!

Terry...Jealous that you are part owner in a CF affiliate. That would be my dream retirement job. Looks like I'll have to take a job with one of the military contractors. Won't be a bad life, especially with retirment pay (if the gov doesn't go bankrupt first). Take care all.

Have some spicy broccoli!!!

:broc::pepper::broc::pepper::broc:

Stephen R. Lampl 05-22-2009 10:44 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;593949]......[I][B].For some positive news… I am now 1/3 owner of our affiliate CrossFit Excel…we are working on plans to grow the business. We have about 35 members now. Looking forward to my Level 1 cert. in June at Aromas. I changed up my schedule and am now following the main site WODs (3 on 1 off). I am also helping train members at the am and pm sessions during the week…kind of like my apprenticeship. Man…our original owner Nick is an awesome trainer; I am learning tons from him. We have another new partner; Danny…another high school PE teacher, wrestling/football coach…this guy is an expert at O-lifting. Both are also awesome athletes…example Diane…Danny’s time was 3:27, Nick’s was 6:58. Its fun to watch them compete…Danny usually has the edge on the weightlifting WODs where Nick has the edge on Metcon/running WODs.

Sorry about the long post and my life story :)

Did Michael this morning at 5am
[/B][B]set a new PR 21:31...actually beat Danny by 20 seconds...he was 2 minutes of his PR though.[/quote][/B][/I]

Hi Terry,

Tried catching you by phone this afternoon to congratulate you on the affiliation/part-owner thing! I'm over in Santa Cruz for my gymnastics cert tomorrow and Sunday.

So sorry to hear about the hassles with the home and the move......We were in GA when this all went down, I guess. Hope everything is settling down a bit for you and the family.

Again, congrats on your involvement with CF Excel! I definitely need to get down there and get in some work with you, Danny, or Nick. I have no idea when we're going to get up and running here in Sonora. Josh got all the paperwork in, got approved, and that's where we are currently at.......

Great work on Michael! Nick and Danny posted some great Diane times too!

Take care!

Steve

Stephen R. Lampl 05-22-2009 10:46 PM

Re: Over 50 Crossfitters Sign In
 
Hey all,

Looks like some solid work going on........I promise to catch up after the cert this weekend!

Take care and rock on!

Charles Pyke 05-23-2009 07:36 AM

Re: Over 50 Crossfitters Sign In
 
[B]2009 05 23

“Michael”[/B]3 Rnds for time of [800m Run + 50 Back Extensions + 50 Sit Ups]

WU: Joint mobility drills, 3xCWU. Added dynamic stretching to each round. My warm up is a work out in itself!

[B]WOD time: 29:28[/B]
Hated the running part.
Good thing I got up this morning to knock this out. It’s raining now. Later.

[B]BTW[/B] Just noticed that there will be a [B]Barbell Certification[/B] here in the [B]Omaha[/B] area on [B]24-25 Oct[/B]!

:broc:

Stephen R. Lampl 05-23-2009 07:50 AM

Re: Over 50 Crossfitters Sign In
 
Charlie,

Nice work on the "augmented Michael". I'll see your 1 broccoli and raise you four more regarding the upcoming barbell cert!

Take care! (Can't actually post the brocs from my Crackberry...)

John Burch 05-23-2009 02:08 PM

Re: Over 50 Crossfitters Sign In
 
5/23/09

5 rounds for time
85lb HCPJ
50 air squats
run, my guess on distance 200m
time 23:49

I enjoy the new Affiliate here in Chesterton. And its not far from Indiana Dunes State park which is a very beautiful park on Lake Michigan, so when the lake water warms up I know it will be a great place to cool off after a WOD on a hot summers day.

Terry Congrats on your stake in crossfit Excel

m/54/185 :D

Mark Ervi 05-23-2009 02:42 PM

Re: Over 50 Crossfitters Sign In
 
Today CFWUx3 w/assisted dips and 6 min. treadmill run.

Then
Rowed 2:15
120 lb. Bench press, 30 reps
Rowed 4:30
120 lb. Bench press, 20 reps
Rowed 9:00
120 lb. Bench press, 10 reps

I wanted to row 500 meters, then 1000, then 2000, but no computer on the C2 at my gym. So just rowed for length of time, then did BP's.

Pat Quigley 05-23-2009 06:23 PM

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also did "Michael" w. some mod. Substituted fast walk on inclined treadmill. Ea. half mile took 8 minute.:(

3 RFT (half mile run, 50 back ext, 50 sittups). Used the Ham-glut stand.

Charlie you are the winner:pepper:

33:30.

Funny, I looked at this work out and just didn't think it would take this long. Guess it's been a while since I could knock off a few miles of running at a 7 minute pace.:)

Charles Pyke 05-23-2009 07:07 PM

Re: Over 50 Crossfitters Sign In
 
Steve...for broccoli from you crackberry, type a colon ":", then the word "broc" and then another ":" with no spaces. It'll post as dancing broccoli. Ditto with "pepper". All of the emoticons have a command word surrounded by colons.

Stephen R. Lampl 05-23-2009 09:04 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Charles Pyke;594537]Steve...for broccoli from you crackberry, type a colon ":", then the word "broc" and then another ":" with no spaces. It'll post as dancing broccoli. Ditto with "pepper". All of the emoticons have a command word surrounded by colons.[/quote]

Charlie,

Thanks a bunch (broccoli, of course!) for the info. Not too familiar with HTML shortcuts (or whatever type of code they are).

John, Mark, and Pat; nice work by all today!

:broc: :broc: :broc: :broc: :broc:

Stephen R. Lampl 05-23-2009 09:37 PM

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[I][B]090523 GYMNASTICS CERT DAY-1 @ CrossFit Santa Cruz Central

[/B][/I]The day was broken down into lecture and active "hands-on" training. Lots of terminology; emphasis placed on safety at all times to ensure a safe and productive learning environment.

We worked on:
[B]Gymnastics Kip[/B] - [B]versus the hip drive kip[/B]. emphasizes leading forward with the chest to close the body position and then hollowing out (front) to open the body - this does not rely at all on hip flexion/drive for the kip and translates to providing more inertia, with proper timing, to raising the body upwards toward the bar.
Keys to perfecting the kip are - shoulder flexibility and controlled movements. Strength training may be necessary - use power bands / raise the number of dead hangs a trainee can do.
[B]High Bar / Pull-up Bar Variations / ring work:
[/B]Grip - thumb always in place around bar. Keeps us from falling/flying off....
Stretch - continually to keep muscles loose/warm and prevent injury
Dead hang chin/pull-ups - scale with power bands as necessary
Kipping - also scalable with power bands
Inversion progressions
Dislocates
Skin the cat/pull-back through to dead hang
KTEs and ball-ups
Muscle-up progression
Back Tuck Levers
Back Levers
Front Tuck Levers/scaling
Front Levers

All movements require a tight, solid core. The muscle-up progression is taught as a strength movement and without a kip initially. The kip is added later after the foundations of the progression are taught.

Today's session was a lot of fun and we covered a LOT of material / technique work. My account herein is not all-inclusive, but it is a good representation of stuff we got to do today. Looking forward to tomorrow....

Tom Girouard 05-24-2009 01:15 PM

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It's been a week since I last updated. Not too good with the followup, thus I have no log of my own. Did a lot of volume this week so here it goes:

Monday I usually do yoga, but work got in the way: REST DAY

Tuesday at lunch, my modified CFWU x 2 and then 4 rounds of 35# weighted pullups followed by 1/2 mile on treadmill. Pullups reps between 5 and 7, 1/2 miles all under 4 minutes. Tuesday late afternoon met a group at the stairs and did the following: 4 rounds of from the parking lot where most people park run down to almost the entrance and back to the stairs (about 1/2 mile), up the hill to the bushes, back on the stairs to the top, 10 pull ups, down the stairs back to the set up area for 10 toe taps each leg on box, 10 pushups, 10 woodpeckers with 35# kb each leg (these are evil), 10 high pulls each arm with 35# kb, 20 medicine ball (8#) overhead swings (med ball on a rope) and 50# backwards sled pull. This took about 46 minutes and completely smoked me. I slept well that night.

Wenesday at lunch, my CFWU x 2 and then standing shoulder presses 115 x 8, 125 x 5, 135 x 5, 145 x 3 (that ****ed me off) and 135 x 5.

Thursday after work at the stairs with my 20 yo daughter and local cop I train with; check out his blog (WFS) [url]www.trinitytraining.blogspot.com[/url] We did AMRAP in 30 minutes of 30 x 55# kb SLDL, 10 55# kb snatches each arm, up the stairs, 10 ring push ups and 10 pull ups down the stairs repeat. I got 5 rounds. We then went back up the stairs and did a pull up pyramid 1-5-1 for 25 total. Again, no throuble sleeping.

Friday did my CFWU and squatted. Please no giggling on the weight as I am just getting back into them and am trying to get as deep as possible. 15 x 45# x 2, 5 x 195# x 5. Glutes very sore on Saturday.
Saturday went to the stairs by myself and did 10 stairs, 150 push ups and 150 inverted rows. The went to a party and ate and drank too much.

I appologize for the rambling, but this seems to be a place of like minded older guys who both enjoy and appreciate this type of work.

Finally, how many of you are in the military? What branch and what are you doing? Thanks for the service and have an enjoyable Memorial Day.

Pat Quigley 05-24-2009 01:53 PM

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Tom, question for you. What do you think that yoga adds? I did at least one if not two sessions per week for 5+ years. Recently stopped as I could not figure what it added beyond some stretching I do at the end of most exercise sessions anyway. Just curious.

Charles Pyke 05-24-2009 07:59 PM

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Lots of yard work today. Thought to sneak in Cross Fit Total between chores. Nothing doing. Had to fix up some stuff from a major downpour yesterday. Winds were so strong that they actually tipped over my basketball hoop and the counter weight is full of water! Then the wind picked it up and put it back again! My wife can't manage the weed eater (a gas powered beast) and when I was gone on my trip last week parts of the yard have gone a little wild. That took a while to get cleaned up. Then I went to work on my garden. Putting in a raised bed vegetable garden and it is a lot of work. Just stopped working because it got dark. Did find that CF does give you the stamina to work all day but there are some chinks. I will be sore tomorrow.

A story from my wife. She went to Lowes to get some stuff for her yard projects. She ended up with two flat carts of sand, mulch, 4x4 timbers and a few other things. The cashier asked if she needed help to load, but she said all she really needed was someone to push the second cart. The cashier paged for some help and when the young man showed up, he thought he had to load all the stuff himself. He started to whine that he would need help. Then my misses got a little miffed and said she just wanted help getting the extra cart out to her truck. Well, he did just that and sat there and watched a 49 year young lady heave bags of sand, mulch, and timbers all by herself. She was disgusted that these young people were so wimpy. Then she came home, unloaded the stuff she bought, and proceeded to spread mulch all around the trees in our yard. When the sun went down, she was digging holes with a post hole digger.

Diane Dennis 05-25-2009 05:26 AM

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Hi guys! I'm back from Smoky Mountain National Park and the Nantahala Gorge. We had some seriously cold weather for May but it was a fabulous trip!

My vacation workouts consisted of strenuous hiking and body weight exercise based on my husband's fly-fishing abilities:
25 squats for each rainbow trout
25 push-ups for each brown trout
25 burpees for each brook trout

One afternoon my husband caught about 12 brook trout in a row. After the 5th one, I just visualized myself doing 25 burpees. What the heck - I was on vacation! See a couple of pics below!

Today I was back to my 6AM group workouts on the North Shore:

WU:
short run along river
lunge stretching thingies

[B]WOD[/B]:
400m (approx) lunge walk - 13:33 (I finished 4th out of 6 and will probably be paralyzed from the waist down later today)

Tabata push-ups - 6
Tabata squats - 15
Tabata dips - 16
Tabata sit-ups - 11

Christin Street 05-25-2009 05:32 AM

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Diane- Love your WOD based on the hubby's fishing! Cute!
As for the 400m Lunge...I've done that several times and eek! You'll be feeling it later today but I have found wine to be a great numbing device.
Go Steve! Can't wait to hear about the Gym Cert!

Tom Girouard 05-25-2009 09:43 AM

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Pat

I am fairly new to yoga, but it had been recommened by so many people I figured I find out what it was all about. I have had numerous issues with strained/pulled hamstrings and while I thought I had some decent flexibility, the yoga as you know has certainly humbled me. I am discovering that the hamstring issues may be related to tight hips/glutes. I am amazed how strong, flexible and athletic some of the instructors are and for that reason I will continue to try and improve. This is one old dog still trying to learn a few new tricks.

Just got back from a class, not my ususal due to the holiday, and I can say without question it was a challenging workout. Not too sure about the whole spititual thing, but I do find it relaxing during the warm down. Hope that helps.

PS I can attest to the medicinal value of red wine. I find myself self-medicating almost every evening

Mark Ervi 05-25-2009 01:52 PM

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Today
"Crossfit Total"
Back Squat -200
Shoulder Press -115
Deadlift - 285
Total = 600 (only 2nd time to make 600)

Then did modified "Murph"
Ran 1 mile
50 Pull-ups
100 push-ups
150 Squats
Ran 1 mile
My time: 41:11

John Burch 05-25-2009 03:23 PM

Re: Over 50 Crossfitters Sign In
 
Tom I have been to yoga class and I to enjoyed it. it has been several years but I would attend classes again, but no plans any time soon.

Today we did some running (how far i do not know) down to a tree and back twice. Im gonna take a rolling tape with me this week and find out just how far it is to that tree.

4 rounds of down and back to the tree twice
15 push ups
3 dips
3 pullups my time 13:50

this WOD was scaled from 10 HSPU and 1 muscle up. I tried to do the HSPU and did one each in the middle 2 rounds the the push ups were elevated.

m/54/185 :D

Pat Quigley 05-25-2009 06:44 PM

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Tom, I found that I reached a plateau in flexibility and core strength about a year or so into the yoga practice. I found that working with an instructor, I improved my core strength doing pilates for several months. When I then went back to yoga, I was stronger but no more flexible. I do find the yoga classes very relaxing. I lack flexibility in my shoulders and ankles. Kipping continues to be difficult.

Today, I did the Cross Fit Total.

The max's were: Squat 365
Sh. Press 200
DL 435

Total 1000. PR for Press and DL.

Form on Squat still needs work--esp. getting deeper. I felt a small roll back in my shoulders on the press. DL felt clean. :kicking0:

M, 64, 6'1", 252.

Charles Pyke 05-25-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
 
More of the same from yesterday. Still working on my raised vegetable garden. Essentially building a fancy for box of dirt. More work than I ever anticipated. Very fatigued and now also sun burned. Using hand tools all days will show you how strong your grip really is or isn't.

:broc::broc::broc::broc::broc:

Terry Dickman 05-25-2009 09:26 PM

Re: Over 50 Crossfitters Sign In
 
Mark, nice job on your CFT Mark. I missed CFT on Sunday, I was a proud Dad this weekend... my son graduated from California State University at Fresno on Saturday, I spent Sunday with him moving his stuff out of the frat house.

Pat, nice job and wow!, those are some big numbers on your CFT.

Charlie, are you planting :broc::broc::broc: ? My wife wants to do a raised bed for a garden too, I told her to go for it :D

Diane, I am jealous...the vacation looked great.

Hey Christin, I've been playng catch up lately on the forum...checked your log...hope the achilles gets better. I agree...any injury bites.

[B]WOD 090525[/B]
5k Run
24:55 PR
previous time on 4/8/09 was 27:19, I can remember when it was a struggle to break 30 minutes.


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