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Pat Quigley 08-14-2009 08:36 PM

Re: Over 50 Crossfitters Sign In
Skip, I'm jealous. Enjoy the seminar. AND, give us some pointers.

Diane M---is your affiliate running some cooking classes? Is holy macaroni paleo? How about holy mackerel. J/K

Did the pull up ladder. Got 12 rounds plus 7. This is 6 shy of the last time.

Mark Ervi 08-14-2009 08:53 PM

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

Did Front Squats until my shoulder began having some intense pain during the lifts
Switched to Back squats
165, 175, 185, 155, 155, 155, 155
Did 5x135, 5x115, 10x95

Did Shoulder Press
5x75, 5x75

Did Continuous pull-ups
1 in 1st minute, 2 in 2nd minute, etc.
Made it through 5 in 10th minute.

Rowed for 10 minutes

John Warkala 08-14-2009 09:32 PM

Re: Over 50 Crossfitters Sign In

Rest Day
So I'm leaving on vacation tomorrow for 1 week on a small lake in the Adirondacks near Lake George, NY. No computer or cell phone access :kicking0:.
I've downloaded the "Crossfit Bodyweight Workouts" attached to this board. I've got a pair of 35# KBs and a 53# KB.
I'll have access to a small bodybuilding gym. Although they're not equipped for crossfit workouts, they are crossfit friendly. They also have a pair of ancient, rusty, Model B Concept 2 rowers. I'll have access to real rowboats (No motors on the Lake). So I'll be able to get some real workouts in.
The hardest thing to find outside the gym is a place to do pull ups. Low hanging branches have been cut to allow for better casting for fishing. Poison ivy guards other wooded areas.

But what I was thinking is I'd like to do some kind of week long challenge, maybe, a thousa.....uh...five, yeah that's it, 100 burpees or something similar.

Any ideas or suggestions (or dares) ?

Christopher Delgado 08-15-2009 04:30 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Skip Chase;644562]Thank you. Diane! I'm happy to hear you enjoyed the recipe.

I did a Tabata with our noon group. (not very wise after doing Cindy in the morning but some of our young Navy boys got me fired up)
Pull-ups- (trashed me)- 12, 7, 5, 0,0,0,9, 9.
Push-ups-19,17, 12,9,9,9,8,8

I hope I am able to just 'chill' when I reopen from 3:30-6:30pm.

Oly Lifting seminar tomorrow at the Oak Harbor facility with Coach Mike Burgener. WooHoo! Coach stopped in this morning so he and his son, Cody, could workout. Wow! It is awesome being in his presence![/QUOTE]

I am so bummed to read this. I wish back in Oak Harbor instead being stuck here...that wouldve been awesome..

Deb Weber 08-15-2009 08:28 AM

Re: Over 50 Crossfitters Sign In
Hi all,

Been reading and getting a lot of inspiration from this thread!
Im 49 next week, so will be officially into my 50th year. (I think I might be the oldest person at our affiliate!!) Ive been Crossfiting since April at an affiliate here in NJ and loving it.

87 burpees (day 87 of the 100 day burpee challenge)

20 min AMRAP:
20 one arm kb swings (16kg)
20 squats
20 knees to elbows
6 Rounds + 20 + 14

Diane Dennis 08-15-2009 09:17 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Rest Day

Went out into my garden this morning and harvested some of the fruits of my Spring labor! It makes all of that digging and hauling and spreading and staking and weeding worth while!

John Burch 08-15-2009 10:24 AM

Re: Over 50 Crossfitters Sign In
welcome Deb glad to have you posting

10 pullups
10 pushups
WOD 4 rounds for time
25 back extensions (roman chair)
50 sit ups
800m run

time 30:29

Stephen R. Lampl 08-15-2009 11:53 AM

Re: Over 50 Crossfitters Sign In
Wow, it is sure great to see so many of us "more seasoned" people posting on this thread! Like Diane D. says, age only matters if you're wine.......

[B]Diane D.,

[/B]Great job on working at the pull-ups; they will come. Have you heard of or tried the "Recon-Ron" pull-up program? If not, I've attached it (w/f/s) to this post. Another thing which should help, if you've not tried this yet, is to grasp the bar (doesn't matter whether your palms are facing toward or away from you) and keeping your [U]arms straight, elbows locked[/U], contract your lats and try to lift yourself slighly by pulling your shoulders/shoulder blades straight down. The relax and slowly lower yourself back down. Repeat this five to ten times and as you progress, try to do three sets of 10. This will help you to develop the pull from the bottom and make it easier for your arms to handle the rest of the pull-up. [I][B]Looks like Recon-Ron didn't attach to this post, so I've added another post with it.....(w/f/s).[/B][/I]

BTW, veggies look positively mouth-watering, even on the stupid computer screen....


Absolutely insane job on "Cindy." AWESOME! You are certainly a glutton for punishment doing the TSE on the same day as "Cindy." I am envious of your attending the Oly seminar........That is something I definitely need to look into, no ifs, ands, or buts.

[B]John B.,

[/B]Great job and time on a crazy workout - - heck the warm-up and work you did was crazy! And nice work on today's WOD.


[/B]Solid work on the Death by Pull-ups WOD! Way to go!


[/B]Awesome job on "Linda!" Kick *** PR too! And thanks for your nice comments....


[/B]Great job also on the "Death by Pull-ups!" BTW, where in PHX are you? My folks live up in Cottonwood....


[/B]Nice work, especially just moving on to something else when you shoulder gave you fits. I hope you are feeling better today.....Did the SPs bother you a lot? Solid work to hit 75# X 5 X 2!

[B]John W.,

[/B]Sounds like you are going to have a great vacation......I like the 1,000 burpees........[I][B]NOT[/B][/I][B][I]! [/I][/B]No better suggestions here than what I bet you've already come up with.......Rock on!


[/B]I hear you too.......I'd love to hit an Oly Lifting Seminar with Mike B, or Sage.......We have relatives down in O.C., Southern CA. I'm thinking that next time we're down there I'm going to hit one of Sage Burgener's evening classes in the San Diego area....


[/B]Welcome! Glad to have another CrossFit Junkie on-board!


[/B]Hope your legs are back underneath you 100%.......We over 50 people have to be a crazy lot to wake up with our slightly ancient, creaking bodies, and then go out and intentionally [I][B]make them[/B][/I] stiffer and "creakier...." Go figure.....

Stephen R. Lampl 08-15-2009 11:56 AM

Re: Over 50 Crossfitters Sign In

This program for increasing one’s ability to perform “dead hang” pull-ups comes courtesy of the USMC. The USMC’s physical fitness test awards a “max” score for achieving 20 consecutive pull-ups/chin-ups during the test. Following the routine below should make it possible for anyone to reach this goal.

Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

Each step is done [U]two weeks[/U] before advancing.

A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups.

Set a comfortable and reasonable time to complete the workout. This may be as much as ten minutes or more. What’s important is to do the day’s workout in its entirety. As one progresses and the total number of reps for the entire workout exceeds 50, he or she may require more than 10 minutes (including rest periods) to get through.

Select one day each week to omit the workout and do one-third the total repetitions for the day.

Linda Kardos 08-15-2009 01:36 PM

Re: Over 50 Crossfitters Sign In

Ab Plank 1:30

[B][U]Warmup [/U][/B] same (subbed 50 x Russsian leg thrusts for evil wheel)


For time: 5 x[LIST][*]run 400m[*]50 SQ[/LIST]Score: 26:38

* was tough since I haven't done any running in workouts 4 months. It is also my worst skill. Last did this WOD a year and a half ago. My time is about a minute slower, but I'm not complaining since I tried every which way to talk myself out of doing it at all today. I'll push weights all day long to avoid a 20 min + metcon WOD.

* I did get further along in my WU though. I usually get in 3 rounds +5 PU. Today I got into the wall balls too by the time it was over.

I also feel a 2 minute plank coming soon to my future. Right now I am aiming for the designated time. I'll have to do a max effort after I get to 2 minutes. There was one 30 something lady at CFO who did an 8 minute plank :yikes: ! I don't think I can do only one thing for 8 minutes let alone an ab plank.

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