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Stephen R. Lampl 06-11-2009 06:00 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;603925]WOD 6-7-09
5 round for time
Thrusters 21 reps 75lbs
DU's 21 reps

16:31 rx'd

Hi Steve,
We are typically all there on Saturday's and I train/assist with either Nick or Danny 1 or 2 sessions on Mon, Wed or Fri., usually at 6pm. I was doing the 5:30am and 6pm but am now just doing 6pm.[/quote]

Thanks, Terry. I'll try to get down this Sat.

Nice job on the 21/21 WOD, BTW!

Stephen R. Lampl 06-11-2009 06:07 PM

Re: Over 50 Crossfitters Sign In
[I][B]090612 THURSDAY

[/B]Several days of unplanned rest........oh well. Wife's annual medical appointments in Redding and time for little else. Rest of the time spent job hunting.......probably will carry into the weekend..........BLEH! Gonna try and hit an affiliate Saturday.

Catch up with everyone later........

Mark Ervi 06-11-2009 06:56 PM

Re: Over 50 Crossfitters Sign In
Did “Cindy” AMRAP in 20 mins. 5 pull-ups, 10 push-ups, 15 squats
I did 11 rounds.

Diane -
I have been feeling that yuk feeling lately too. I have tried to give myself a few more rest days sprinkled about, and looked for some different WODs to do. That has kept me motivated. Some days I just tell myself to go do it whether it sounds like fun or not. I am always happy afterwards. Of course you know that feeling too.

Charles Pyke 06-11-2009 07:13 PM

Re: Over 50 Crossfitters Sign In
[B]2009 06 11[/B]
Back Squat 1-1-1-1-1-1-1

[B]WU:[/B] 6 min run; 3xCWU

[B]WU Sets:[/B] barX10, 100X5, 155X3, 225X2

1 - 275
2 - 300
3 - 310
4 - 320(f), 315(f), 305(f), 275(f) got disgusted and quit.

[B]Mixed feelings about this work out.[/B]
1. Legs felt like lead on the WU run.
2. My CWU (Charlie Warm Up) has really evolved. When I do my overhead squats, I do a partial Burgener WU until I muscle snatch my PVC or bar over my head three times, then I transition to the O squats.
3. I am slowly building up some upper body strength. I can now do 5 ring dips without jump assist. So I will raise the rings another two inches and go from there.
4. During my WU, I started having a little pain in my left knee. Seemed to go away. Probably sciatic.
5. Pulled and or strained my semitendinosus (muscle on the back inside of my hamstring). Too stubborn to change my workout and proceeded to do my back squats. Dumb, dumb, dumb.
6. Squats started out well, but after 310, I just could not manage anything. Very disgusted with my performance. Previous PR was 325 and was hoping to better that.
7. Even though there may be legitimate reasons for having difficulties today, I feel that I have lost some lower posterior chain strength since transitioning from Starting Strength to CF. Was not feeling the magic. Hulk mad. Strangely enough though, I’m pretty sure I can generate more power.
8. And believe it or not, I am still sore from the thrusters I did four days ago.

Still, good work out or not, there must be broccoli!


John Burch 06-12-2009 03:06 AM

Re: Over 50 Crossfitters Sign In
Good job Diane. Nobody ever came to the end of it all and said I wish I would
have worked more

135# DL
sit ups

Tom Girouard 06-12-2009 05:52 AM

Re: Over 50 Crossfitters Sign In
Sorry I did not chime in before you got back on the horse. Don't be so hard on yourself. Your hard work, as well as everyone elses, is an inspiration to me. Seems like many of us had some type of downer this week. Will do a few burpees in your honor.

Took Wednesday off.

Thursday, good CF warm up and stretching for about 15 minutes. Then got on the treadmill for 20 minutes of repeats, 1 minute hard (ranging between 7.5 and 8.5) followed by 1 minute walk at 4.0 Good workout and no hamstring issues. Completed by doing some handstand practice against the wall. Can actually feel myself off the wall for a few seconds before I lose balance.

Stairs tomorrow.

Diane Dennis 06-12-2009 07:16 AM

Re: Over 50 Crossfitters Sign In
Today - 06/12/09
7AM workout on the North Shore

My trainer that runs our North Shore workouts did a no-charge one-on-one session with me this morning to try to get me back on track (he is a really good guy and he said he feels responsibility for me).

Stretching WU

50 squats
40 uneven kettlebell deadlifts (20 with heavy on right side, lighter on left - switch bells to opposite hands and do 20 more)
30 lunge walks

Kettlebell swings (swung the big one per Charlie's suggestion but didn't get a picture of it for my avatar)
bench dips
triceps push-ups (had to do them on the bench - couldn't do a single one on the ground - grrr)

Plank cool-down:
regular plank into one-armed plank into one-armed-one-legged plank
Tremendous amount of teeth-gritting on the one-arm-one-leg part.

Scott Allen Hanson 06-12-2009 12:33 PM

Re: Over 50 Crossfitters Sign In
Good job, Diane! Was concerned when I didn't see your post first thing this AM, but must have looked too early. Kudos to your trainer as well.

Will catch up with the rest later.

Diane Dennis 06-12-2009 12:55 PM

Re: Over 50 Crossfitters Sign In
Charlie - The new avatar is for you (it's broccoli for you non-agricultural types!).

Thanks again for your cranky Major directive.

And thanks to everyone else for your helpful insights. I've read them all and am taking them to heart. You guys are the ABSOLUTE BEST!

Pat Quigley 06-12-2009 03:46 PM

Re: Over 50 Crossfitters Sign In
Diane, are we hearing break thru?

After resting yesterday, I did yesterday's workout.

AMAP in 20'

115 hang cleans 15
ring digs 12
sit ups 21.

Did some surgery on this one. Couldn't quite comfortably get under the wt at 115 so I dropped it to 65 lbs. No rings, so I did the dips on a stand.

Got in 6 rounds. This was fun. It's really fun to do this type of workout. Haven't decided what I will do tomorrow. I'll see what gets posted or perhaps do the back squat WOD I skipped from earlier in the week.

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