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Diane Mahoney 08-19-2009 11:41 AM

Re: Over 50 Crossfitters Sign In
WOD: 4 rounds for time of:

30 KB swings
30 push-press
20 double unders

I used 26# KB, started with 45# bar for push-press but quickly reached failure, switched to 35# for round 2 and to 25# for rounds 3 and 4 (way more my speed, but I gave it a try). I've never done double unders and can barely jump rope. If we didn't do double unders we were to do 3 regular jumps for every double under we didn't do, so I was pretty much 60 rope jumps per round. I did try a few DU's every round. Oh fun, to be over 40 and female and jumping rope! I expect it is good kegel work. TMI? :eek: I used to have a jump rope. Wonder where it is.

John Scott Rezendes 08-19-2009 01:17 PM

Re: Over 50 Crossfitters Sign In
[B]Diane[/B], I'm hooting over your jump rope as kegel means. Knew what a kegel was, but had to google TMI. Funny stuff. Anyway, keep at it. I always get odd stares for my jump rope/DU work.

[B]Charlie[/B]: Man, say it aint so! After our last experience with the garage surgery (we'll always have Black n Decker), I figured you for a duct tape strapping kind of guy. And make sure you use a little baby powder...makes taking off the duct tape easier. It won't hurt too bad if you don't tense up so much. (the working title of my new book, BTW).

Linda Kardos 08-19-2009 04:50 PM

Re: Over 50 Crossfitters Sign In
[B]Diane D[/B] – never got a chance to tell you how yummy those veggies looked!
[QUOTE]“And beautiful clothing for serious fitness seems like a smart trade.”[/QUOTE]

Did I heard you right, you were commenting that there are few good workout styles for fit women? If so, I couldn’t agree more.

[B]Skip[/B] – Awesome DL WOD! I can’t stop thinking about it. What would be a scaled weight for girls? About 65% or 75% of 1 rep max? (I’m gonna try that one!)

[B]Diane M[/B] – for the last 8 years I’ve gone “on the wagon” for the 2 months following New Years just to re-focus my consumption after the holiday season. It never was difficult. Alcohol calories do tend to settle more on my mid-life waistline but never enough to change my clothing size. Good luck with it.

(Don’t hate me because I have a fast metabolism, even at this stage of life)

[B]Tom [/B]– Do what you have to do with regards to feeding. The rewards have to be worth the effort IMHO. It’s not the same for everyone.

[B]Deb[/B]- I don’t think I said welcome aboard yet..welcome! I can’t seem to keep the fat below 50-60% of my diet no matter what protocol I’m following. I just like fat and I’ve never found it to affect weight unless it is excessive amounts of processed fat like vegetable oils.

[B]Stephen[/B] – Kipping and timing are the battle for me too along with “fully opening the hip”. Rest up!

[B]Mark[/B] – Nice 5k time. I’m still chasing down the 30 min mark.

[B]Pat[/B] – Nice strength work on those PPs

[B]Scott[/B] – Your “Ryan” looks fine!

[B]John B[/B]– You finished it! Good on ya.

[B]Charles[/B] – Good luck on the surgery. You’ll be back at it soon enough.

Be back to post my workout once I'm done.

Deb Weber 08-19-2009 05:01 PM

Re: Over 50 Crossfitters Sign In
[B]Stephen[/B] - it can only get better. Had a night like that last nite myself - didn't sleep and felt ill all day, bad stomachache etc.... new day tomorrow.

[B]Scott[/B] wow, another Ryan success, plus presses. impressive, how much work you all do. Making me think I should be doing more!

[B]John[/B] another workout I'd like to try...

[B]Diane[/B] First (and last) 5x5 DL I topped out at 170, that was like two months ago. We've since done 165 and 155 for reps. I have my trainers to thank for loading up the bar and saying, you can lift this!! the diff now is I believe I can, where without them, I'd never have thought I could do it. I love our trainers!!!

[B]Diane M[/B] Nice work; LOL - I felt the same way in April, bought a rope and practiced...

[B]This am: [/B]
91 burpees

[B]This evening:[/B]

10 rounds for time of:
3 snatches - 115# (75#) scale up or down accordingly
15 wall ball - 20# (15#)

With 75# & 16# ball - 13:49. Snatches weren't very 'snatchy' at the end, pressing it.....

Im beat!!

Charles Pyke 08-19-2009 05:06 PM

Re: Over 50 Crossfitters Sign In
[B]Scott R[/B]…Doesn’t sound like you were lazing around as much as you made us believe. Title of your book suggests that you’ve been in the military. The sequel, and I’ll help you write it, could be, BOHICA.

[B]Diane M[/B]…TMI?!?! :rofl:

[B]Pat[/B]…was chasing your push press, but missed it by a bit.

WU: 1000m row

[B]Push Press 1-1-1-1-1-1-1[/B]
WU: 2xbarx5, 75x5, 115x3, 135x2, 155x1
[B]1[/B] - 175
[B]2[/B] - 185
[B]3[/B] - 195 (pr)
[B]4[/B] - 205 (f) shooting pain in my left quad just short of lock out…damn
[B]5[/B] - 175 still hurts
[B]6[/B] - 185 (f) greedy and the quad still hurts
[B]7[/B] - 135 just had to finish

Now sitting with a large bag of ice on my leg as I write this. Thank god, tomorrow is a rest day. Heel is still painful, so I am going to see the doc about it.


Stephen R. Lampl 08-19-2009 07:30 PM

Re: Over 50 Crossfitters Sign In
[I][B]090819 WEDNESDAY

[/B]Must have had a short-lived bug yesterday. Woke up with a TON of energy - - wife is really run down today.

[B]A.M. Workout[/B]

[/B][/I][B]Walking / Interval Runs.
[/B]Walked 5:00 minutes to 4.0 MPH, Then
Run 1:00 at 5.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 8.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 2:30 at 4.0 MPH
Total Time: 22:30 Minutes
Total Distance: 1.8 miles

[I][B]CF Redding Warm-up[/B][/I]

[I][B]WOD: [/B][/I]
[I][B]Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds[/B][/I]
[U][I][B]Post numbers of sit-ups and double-unders to comments.
[I]Since I still can't do enough double unders, I scaled the workout to:
[COLOR=Navy][B]2X jump rope singles for 2 minutes = 214
Sit-up for 2 minutes = 75
[/B][B]2X jump rope singles[/B][B] for 90 seconds = 153
Sit-up for 90 seconds = 65
[/B][B]2X jump rope singles[/B][B] for 1-minute = 111
Sit-up for 1-minute = 45
[/B][B]2X jump rope singles[/B][B] for 30 seconds = 54
[U]Sit-up for 30 seconds = 26[/U]
[COLOR=Black]TOTAL Singles = 532
TOTAL Sit-ups = 211

[I]Strength WOD: Push Press 1, 1, 1, 1, 1, 1, 1.
[/I][/COLOR][/B][COLOR=Black]PVC X 15
45# X 10
95# X 5
135# X 1, 145# X 1, 150# X 1, 155# X 1, [COLOR=Red]160# X 1 - PR[COLOR=Black], 165# X F, 165# X F, 155# X 1
finished with 135# X 5.

P. M. Workout
August Tabata Challenge

Tabata Thrusters @ 45#
[/COLOR][/COLOR][/B][/I][B][COLOR=Red][COLOR=Black]8/8/8/8/8/8/8/9 = 65 (or 8 by strict Tabata Scoring).

[I]Challenge make up - [/I][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][I]missed a couple last week.
[B]Tabata Jump Rope Singles
[/B][/I][B]45/45/49/36/29/26/49/45 = 324 (or 26 by strict Tabata scoring).
[/B]Lots of misses, especially on the low numbers. Got my rope wrapped around my left leg on the 6th cycle and could not get going again! :rofl::rofl:

[I][B]Then: Assisted at cross training fitness class at globo....
I felt [I][B]fantastic [/B][/I]today![/COLOR][/COLOR][/COLOR][/COLOR]

Linda Kardos 08-19-2009 08:09 PM

Re: Over 50 Crossfitters Sign In
Today (19/08/09)

[U][B]Warmup 3x[/B][/U][LIST][*]10 DU [*]10 SU[*]10 PU[*]15 SQ[*]10 arm circles (ea. Direction)[/LIST][B][U]WOD - Push Press[/U][/B]

1-1-1-1-1-1-1 with 55-65-75-80-85Fx2 - 80F-70
1:45 plank hold
2:00 plank hold

*was smacked pretty hard on the fingers and rear with the skipping rope (coated wire) doing double unders. Had to bring the frustration level down before hurting myself. Did quite well after that.:rolleyes:

Terry Dickman 08-19-2009 10:48 PM

Re: Over 50 Crossfitters Sign In
Wow.. lots of great work by everyone. Its hard to keep up. I can remember when there were three guys and a girl (named Diane :) ). It took me 30 minutes to read all the posts since my last one.

Skip, that's a cool WOD. I might try it with the 2 other trainers..see if we can get the sets done in 20 seconds...not sure if they are game. Maybe when I tell em "old guys do it" they will rise to the challenge.

[B]Wednesday 090819[/B]
Push Press 1-1-1-1-1-1-1 reps.

135lbs, 155lbs, 185lbs, 195lbs, 200lbs(PR), 195lbs, and 185lbs
Work Performed: 1,875.000 ft*lbs
failed on 205lbs 3 different times, 200lbs felt easy, I think I spent too much time thinking about 205lbs instead of just doing it. Overall I was happy as my max PP before was 165lbs, form is getting better.

We did a little finisher after the WOD
30 burpees
30 KB swings 53lbs
30 squats

Time 3:57 (with am class), 3:27 (with PM class)
I did this twice today, once with my morning class and once after doing PP WOD with the evening class. I thought my time might be slower after doing all the work in the evening but was determined to go non-stop and beat my first time.

Tom Girouard 08-20-2009 02:48 AM

Re: Over 50 Crossfitters Sign In
Tuesday PM got my butt whipped at "Big Bertha", this is a fairly long, very steep hill down the street from the stairs. Workout was billed as easy... should have known better; AMRAP in 45 minutes of 15 x 35#kb swings, 10 x pushups and run/walk up the hill. I think I got 9, but it may have been 8. Top finisher had 10. The runs were brutal, managed to run the first two up and down, then had to walk the last 50 or so strides on the remaining. After 22 minutes I could have called it quits and felt I had a great work out, but alas I kept going. The swings and pushups were a welcome relief.

I was so whipped I had trouble sleeping so at about 1:30 AM I took a few ibuprofen to help take the edge off. Have shied away from taking them since following this thread, but I really needed them.

On a side note, this group keeps growing. When I showed up there was a fire truck in the parking lot with 3 or 4 fire fighters joining in the fun. Needless to say this was a sobering experience for them, esp. an older 45+ ff who was a bit out of shape. Will be interesting if we see them again.

Wednesday after a good warmup did 4 x 1/2 mile repeats on a treadmill. Did notice my ankle was a little tender after rolling it running up that f'n hill. Did them all under 4 minutes with the fastest at 3:45 (7:30 min/mile pace). Active rest for approx. 4 minutes between repeats.

John Burch 08-20-2009 04:17 AM

Re: Over 50 Crossfitters Sign In
Charlie and Terry that is some good pp work you guys put in

no WU
10 rounds for time
10 KB swings @ 55#
10 knees to elbow from rings
15:00 min

front squats


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