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John Warkala 08-24-2009 06:03 PM

Re: Over 50 Crossfitters Sign In
[B]Pat[/B]- If 19 rounds minus 1 squat is a "senior moment", then bring 'em on. Great job.


Row 5K- 19:59.9

Five rounds of:
155 pound Deadlift, 12 reps (Scaled to 135# for all lifts)
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For Time


I've got to start doing a different warm up. I get wrapped up in the rowing and it takes a lot out of the tank for the WODs.

Charles Pyke 08-24-2009 06:30 PM

Re: Over 50 Crossfitters Sign In
[B]Pat[/B] my garage gym, I use a piece of chalk to tally stuff on the floor. I sometimes even write the WOD down on the floor.

Fly day today so no workout. That's okay. So up until I went home, it was a good day. Even when we leaked a little jet fuel into the cockpit during air refueling. Smelled bad for a bit, but we just took the jet home and called it a day.

Then on the way home I got a call from the flight doc. Boy did he have a list of bad news for me! I just had a flight physical a couple weeks ago. Apparently, my serum creatinine was a bit high, so I have to go see the base vampire again. I told him I work out pretty hard all the time. He said this could be the cause due to muscle break down. So he advised me to take a couple of down days and drink a lot of water before working out. Just in time to go into surgery for that damn hernia on Thursday.

But the real bomb shell was related to an eye problem I had six or seven years ago. It has completely resolved, but apparently, I was supposed to have been evaluated by some extra fancy flight surgeons at Brooks AFB in San Antonio and given a waiver to continue flying. I was never told about this before and so I obviously do not have the waiver. So for the past many years I have flown thousands of hours, with many, many combat hours with absolutely no problems. Now AF bureaucracy has grounded me. It'll take some time to get this mess squared away. To say I am annoyed is a bit of an understatement.

In the meantime, all of you keep kicking posterior!


Pat Quigley 08-24-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
John, thanks. The senior moment is losing count during an intense metcon. I missed the last squat and was aware. I was using the pencil and paper to tick off the rounds.

John Burch 08-24-2009 06:56 PM

Re: Over 50 Crossfitters Sign In
Pat thats one heck of a Cindy 24 rounds you the MAN

WU 20 10 10 knees to elbow
2 10' lsit rope climb
DU work (suckie)

Cindy 14 rounds
I thought I was gonna hit a pr on this one but only finished with 14 rounds
much work to do

Jay Szerencsy 08-24-2009 06:59 PM

Re: Over 50 Crossfitters Sign In
Great Work on Cindy's

It gives me something to shoot for tomorrow.

Today's WOD

AMRAP - 20 minutes
Run 400 yards
KB two arm presses #26 until exhaustion
5 Rounds 20/15/13/13/13

John, nice to have you back. Hope to meet up with you soon
Pat, seems like you're getting back into form
Charlie, hope you get your problems straightened out. Good Luck on your surgery

Tom Rolen 08-24-2009 07:16 PM

Re: Over 50 Crossfitters Sign In
[B]Pat: Great Work on Cindy, that is simply inspiring.

Charlie[B]: You are right on regarding how your work outs will impact your lab values. The brass is afraid that the high levels of serum creatinine is related to cardiac issues. I have worked with Policemen and Firefighters who were powerlifters and had levels over 5000. Now that raised eyebrows. Wish you luck on pending surgery, and the waiver. Just keep kicking glut max.

WOD today
12 Rounds of Cindy
Chins were assisted. I could have gone just a little faster, but right now the joints really feel that speed of movement, and not in a good way. But, no nausea and even with slowing down the movements in order to feel the exercise my butt was cooked.


Terry Dickman 08-24-2009 09:07 PM

Re: Over 50 Crossfitters Sign In
[B]WOD 8-24-09[/B]
Three rounds, each for time:
5 cycles of, all with 135lbs
Power Clean
Back Squat
Rack Jerk

*Rest 3 minutes between rounds.*
*When performing the lifting cycle, the bar may not be put on the ground until the final rack jerk is completed.*
My times: 3:06,3:42,3:42

Stephen R. Lampl 08-24-2009 09:59 PM

Re: Over 50 Crossfitters Sign In
[I][B]090824 MONDAY

[/B]Went a THIRD day with no workout - - spent the day driving home from the LA area and topped the trip off with a seriously BAD cheat meal. Tomorrow is looking bleak for good performance!

To make matters worse, spent some time on my sister's PC catching up and posting comments on the great work going on here.......and promptly lost everything as I went to post it - - her PC crashed........too trashed to rewrite everything. So, I'll catch up soon.

Diane Mahoney 08-25-2009 08:07 AM

Re: Over 50 Crossfitters Sign In
Lots of Cindy today, huh? :D

Tuesday 8/25/2009 ***AMRAP 20***
Max Rounds In 20 Minutes (AMRAP)
5 #75 Thrusters
7 Pull-Ups
9 Double Unders
60′ x 2 Shuttle Run

I got 9 rounds with 35# thrusters and 3 green bands for pullups. I discovered if I extended my second leg on the pullups that I could get a bit of a kip and it was easier to get my chin over the bar. I did 27 singles instead of DU's...and I'm getting better at them! That was a good workout, and I am so happy to be back to CrossFit! Crazy weekends are fun, but they are hell on the body!

Oh, we did a circuit warmup where whomever's turn on the rower for 150m dictated the length of the circuit. The damper was at 5. Um, yeah, I think I can improve my rowing time with the damper at 5 instead of 8. :) Can't wait to try it again!

Diane Dennis 08-25-2009 09:26 AM

Re: Over 50 Crossfitters Sign In
Today - 08/25/09
11AM workout in the gym with Bill

Run to gym
Row 500m
air squats

10 push press #45
6 DLs #115
39 situps in 45 seconds
10 push press #50
5 DLs #120
33 situps in 35 seconds
10 push press #55
4 DLs #125
37 situps in 35 seconds
2 DLs #135
6 DLs #115

jumping pull ups alternating overhand and underhand grip with momentary rest between each set of two

Rowed 500m - zoomed through first 200m then died on the last 300

Ran up the hill backwards to home (risking life and limb!)
Great work on Cindy, everyone!

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