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Stephen R. Lampl 08-04-2009 09:39 PM

Re: Over 50 Crossfitters Sign In
[B]Tom G.,

[/B]Glad you enjoyed your travels. Thanks for relating your encounter with the 3 BUD/S candidates. Very cool. Great work for being on travel status. Awesome 5K row also!


[/B]Nice work on the "JT." Thinking about doing it and forgot about how to scale it.....thank you for that!

[B]Diane D.,
Lots of great lifting going on there! No wonder your hands are toast! Lunge jumps with weight had to be nasty after the hex bar DL work! Nice 2K rowing! As for the pull-ups, they will come - - keep after them. Can you kip?


[/B]I hear you on the OHS squats, bro! They are really hard, especially if you have poor shoulder flexibility like I....

[B]Diane M.,

[/B]CrossFit does tend to get one hooked! Great work tackling "Steve" and doing the 5K run - - nice time. I can't wait until my legs are 100% so I can give it a true "go." We live at 4600', so I am interested on running on something other than a hamster trainer......


[/B]Great work on the FGB.....perhaps the camaraderie and friendly competition/competitive atmosphere at the cert drove you a bit harder?

[B]John B.,

[/B]Great job on "Nicole" - - that's simply smokin' on the runs to get in seven rounds - - nice consistent pull-ups too!

[B]John W.,

[/B]Great job on the rowing and bench press work!

[B]Tom R.,

[/B]Geez.....another beast hits the over 50 crowd! Awesome BS work! I'd be happy to consistently hit 1/2 that weight!

[I][B]Take care all![/B][/I]

Terry Dickman 08-04-2009 09:47 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tom Rolen;637850]Back Squats

Goal is 500 by the end of the year.

135 x 5; 225 x 5; 315 x 5; 365 x 1; 405 x 1; 425 x 1; 450 x 1

I just wish my met-con would match up with my squat and deadlift......well fight gone bad is on deck.....let the pre work out nausea begin.


WOW... Tom a 450 lb back squat..thats awesome. So are these Crossfit back squats where the fold of the hip is below the knee, and you break parallel with the thigh?

I would love to see a picture with that much weight at full depth, it would definately be worthy of a CF Journal article.

Stephen R. Lampl 08-04-2009 09:52 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;637877]WOW... Tom a 450 lb back squat..thats awesome. So are these Crossfit back squats where the fold of the hip is below the knee, and you break parallel with the thigh?

I would love to see a picture with that much weight at full depth, [I][B]it would definately be worthy of a CF Journal article[/B][/I].[/quote]


Howdy, Terry. Hope the trip is going well!

Diane Dennis 08-05-2009 05:08 AM

Re: Over 50 Crossfitters Sign In
I can't stop thinking about a mass shooting we had at a local globo last night - 14 women shot and 3 dead. I know people who go to that globo and no names have been released yet so I'm still very worried.

Today - 08/05/09
6AM group of 1 workout on the NorthShore with Patrick


Bench dips - 19,17,17,15,13,12,11,12
Bottom to bottom squats - [B]WORSE THAN BURPEES![/B] - Couldn't keep score because this was SO FRICKIN' HARD!
Bench seat push-ups - 12-10-10-8-6-5-6-6
Alternating lunge jumps - 20-17-15-15-15-15-18-20
Burpees - 3-3-4-3-4-3-4-4
Sit-ups - 18-17-16-12-11-11-10-11

Terry Dickman 08-05-2009 06:13 AM

Re: Over 50 Crossfitters Sign In
[B]Tuesday 090805[/B]

50-40-30-20 and10 rep rounds of:

16:07 rxd
was hoping to do better on the DU's, could only string 4 or 5 together

Mark Ervi 08-05-2009 07:52 AM

Re: Over 50 Crossfitters Sign In
The World is CRAZY! The tragedies just keep on coming. Too much grief. It is all so unnecessary. It takes awhile for the shock to pass. For the families touched by all of this it will be a long process of healing. There is no way to make sense of any of it. Sorry this occurred in your community. People seem to be wacked out everywhere. All I know to do is to reach out and lift people up when I can. I try to shine some light where I see dark.

That Tabata Something Else score is terrific. I mean really terrific. I mean that is great work. You are a fitness machine. WOW! I am inspired to work harder seeing those numbers. I have a long way to go.

Today I warmed up w/3 rounds Samson Stretch, 15 squats, 15 sit-ups, 15 push-ups

Run 400 meters
Do 22 Deadlifts w/60lbs.
22 Thrusters w/60lbs.
22 Walking lunges
Run 400 meters
Do 22 Sumo DLHP w/60lbs.
22 Burpees
22 Full Squat Cleans w/60lbs.
Run 400 meters

My time: 26:17 (As slow as this time is, it really worked me out. I felt sick for about 30 minutes afterwards)

Diane Mahoney 08-05-2009 08:53 AM

Re: Over 50 Crossfitters Sign In
Wow, Diane, I hadn't heard about that. Shocking.

I really really like Tabata Something Else. :eek:

Today I did:

***20 Minutes***
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

8.75 rounds w/ box prop, jumping L

I was feeling really emotional on those L pull-ups. And I was doing fine. But a lot of noise in my head. Now I've got a good dose of endorphins working for me.

Jay Szerencsy 08-05-2009 11:29 AM

Re: Over 50 Crossfitters Sign In
I did the East HIlls workout this morning.

Last night my wife and I slept over my son's house in East Hills to watch my two grand-daughters. I thought I would do an easy run/walk but when I saw a rather steep hill I decided to do about 8 intervals running up the hill and then walking down. The hill was great since usually my intervals are for "speed". If I can do a 30 min 5K I would be happy.

Tonight I am going to look over the logs and come up with a workout for the AM.

I am really enjoying this group. Thanks!!

Tom Rolen 08-05-2009 03:19 PM

Re: Over 50 Crossfitters Sign In
Hi Terry,

This is to provide some further information regarding my squats. This first thing that I must say is that I do break parallel. My feeling is that if I am not going below parallel I might as well be performing leg presses.

Secondly, my squats are not CF squats as I use a Safety Squat Bar, which allows the bar to ride much higher on my shoulders. The reason for the Safety Squat Bar is that I have some injuries that inhibit my use of the Oly bar. 3 fused cervical vertabre, complete ACL tear in the right knee, complete PCL tear in the left knee, and last but not least is a blown disc L5-S1.

With all of these speed bumps, I do wear knee braces, and I wear a lifting belt with anylift over 315lb.

Overall, I love to squat and deadlift, and I hate the met-cons, or I hate that the performing of met-cons forces me to face my inner whinner. And my gosh, can he whine.


Pat Quigley 08-05-2009 06:56 PM

Re: Over 50 Crossfitters Sign In
Hey Tom, stop you whining:rofl:

You are now eligable to join the "Crossfit Evolved" subgroup. It's open to anyone whose body is evolved from the whole-bodied state. This can be gotten thru surgery, desease, joint replacement, joint or mechanical changes. So there is room here for the amputated, diseased, infirmed, aged, brain damaged, bionically or biologically enhanced. So beyond the Olympics, there are the Para Olympics, the Special Olympics, and Senior Olympics. I don't see why crossfit would not follow suit. Life is just longer than being whole-bodied.

Today I had a choice of the "Fight gone bad" or 3 RFT of 500m row, 21 burpees (I hate burpees--I don't jump at the end), and 400m run. I couldn't figure out how to do FGB at my gym so I took the latter. I substituted 400 meters on a "Cross Ramp" machine---kind of a skiier. Finished in 23:51. The burpees gased me---I think I've mentioned that I hate burpees:shrug:

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