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Deb Weber 09-24-2009 04:14 AM

Re: Over 50 Crossfitters Sign In
Feel like im coming down with something, since Sun....
everyone around me is sick!

10 Burpees
3x10 situp, back ext., squat, pushups

Front Squat: 3,3,3,3,3
Started at 90 or so - finished @ 125...need to work on the rack.

5 rounds for time of:
200 meter run
20 single arm kettlebell swings (alternating) - 24kg (16kg)
10:47 (crap time, disappointing)

Bill Houghton 09-24-2009 04:48 AM

Re: Over 50 Crossfitters Sign In
Ok, was well into Monday WOD before I realized the Push Presses were supposed to be 3 rep sets. I was doing one, so here is what I got:

SP 115, 135, 145, 155, 160 F, 160 F
PP (single reps) 160, 165, 170, 175 F

For Wendesday:
Five rounds for max reps of:
135 lb. bench press 18, 12, 13, 12, 10
Pull-ups (jumping) 16, 15, 12, 15, 12
135 lb. back squat (to wt. bench) 16, 15, 15, 17, 10

Diane Dennis 09-24-2009 05:59 AM

Re: Over 50 Crossfitters Sign In
Today - 09/24/09
North Shore workouts were canceled today and tomorrow by the Pittsburgh Police and the Secret Service (google "G20 Protests in Pittsburgh"). Ran to the gym instead.

2 min jumping jacks (154)

Dumbbell swings - 30#
SDLHPs - 45# bar
Lateral dumbbell swings - 15# each hand
Clean and push-press - 45# bar
Weighted lunge jumps - #15 each hand


1 min jumping jacks (91)

Wowee! This was tough. I had to do about 20-30 seconds of rest before the 12 and 8 rounds. My forearms were on fire and my legs were completely shot. It's a miracle that the lunge jumps didn't kill me - I felt like I had anvils strapped to me. Trudged home.

Mark Ervi 09-24-2009 07:15 AM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips, 6 minutes running on treadmill, 30 burpees

Did Deadlift 1-1-1-1-1-1-1
I did 245-265-275(f)-255-255-255-255-255

Not sure if I will get to workout today. Finally the weather has gotten cooler here, and it is making me want to stay snuggled in the bed in the mornings.

John Scott Rezendes 09-24-2009 12:48 PM

Re: Over 50 Crossfitters Sign In

I realized this should have been a rest day, but I was feeling especially needy so I:

1000m C2 4:37
5-5-5 pullups
5-5-5 dips
5-5-5 pushups
10-10-10 shoulder pass throughs (amazing how much flexbility I've gained doing these)
10-10-10 PVC OHS
3x#45 in each hand shuttle walk for 50m

Swim 1000m 26:34.7
8xFreestyle sprints (wherein you swim 25m as fast as you can and then rest the same amount of time before beginning next sprint) where 21 seconds was my fastest and 26 seconds the slowest

Terry Dickman 09-24-2009 09:00 PM

Re: Over 50 Crossfitters Sign In
[B]Scott[/B] – swimming sprints…sounds fun, I have been sprinting once a week across the street at a park, I get strange looks, especially from joggers
[B]Mark[/B] – Nice job on the DL’s, I am with in on sleeping in it’s getting darker too, I have CF class at 6:15am M-W-F..can’ wait until next week, then I am doing evening classes only
[B]Diane[/B]..your workouts are always interesting, who does the programming?

[B]THURSDAY 090924[/B]
Five rounds for max reps of:
Body weight bench press 195lbs – 8,8,5,7,5
Pull-ups – 17, 14, 15, 14, 14
Body weight back squat 195lbs – 12, 11, 12, 14, 13
felt kind of …bleh…working out by yourself is boring

John Burch 09-25-2009 04:35 AM

Re: Over 50 Crossfitters Sign In

10 snatch @85#
10 ring dips
5 rounds O well it's a start after a few days off

Jeff Kilinski 09-25-2009 12:46 PM

Re: Over 50 Crossfitters Sign In
Been in NY for the last couple of days but did hook up with Crossfit NYC for deadlifts. Failed on my last PR at 315#

Who's doing FGBIV this weekend?


Deb Weber 09-25-2009 04:20 PM

Re: Over 50 Crossfitters Sign In
[B]9/24/09 (rest, skills, strength day)[/B]


Strict press: 45/65/75/85(f)/85(f)/75/(85F)
Practiced cleans


Row 500
Pushups, Situps, GHD Situps, Ring Dips, Pullups, Squats

"Belching Grace"[/B]
5 rounds for time of:
6 clean & jerks - 135# (85#)
10 burpees

7:57 (beat my 5/8/09 time of 11:23 with 60 lbs.)

Tomorrow, Fight Gone Bad!

John Burch 09-25-2009 04:55 PM

Re: Over 50 Crossfitters Sign In
WU pushups pullups knees to elbows situps back extensions

pushpress X10 @ 85#
ring dips X8

7 rounds


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