Re: Over 50 Crossfitters Sign In
 

[B]11-04-09[/B]

[B]Deb B.[/B] I have been remiss. The height of the damned box jump at the gym has been driving me to distraction. Today I took a tape measure to the gym...it is neither 30" nor 24" as previously stated. It is 20". I will now go hang my head in the Over 50 Crossfitter Forum of Shame.

WU:
1000m C2 4:45.0
5-8-10 ring dips
5-10-15 wallball shots
5-10-15 ring pushups
5-7-10 #45 racked bar walking lunges
5-7-10 DH pullups
15-20-25 BW squats

WOD: Deadlifts
#45x15
#65x15
#85x15
#105x10
#135x5
#175x5
#205x5
#225x5
#245x5
#135x15
Not even close to my PR ...but the heaviest DL's I've done since having the knee worked on. Felt pretty strong and probably could have gone higher but erred on the side of caution. Followed with a 60 minute deep tissue massage working on tight ITB and shoulders/back. Heaven.

[B]Charlie[/B]. I know they got NIPR over there. W'Sup?

Re: Over 50 Crossfitters Sign In
 

Haven't posted in a while so won't rehash old WODs.

Today, Grace Rx 9:25

Even though I don't get to the box every day, I'm going to try and do the wod as long as the equipment and it's allowable (no wall ball for example). Got 6 weeks left is an 8 week local challenge and need to work on the strength.

Jeff

Re: Over 50 Crossfitters Sign In
 

Too aggressive shoulder work in therapy last week left me with some inflammation for past week. Doing ice, rest, etc. for pushing motions. Took Crossfit Total off the agenda for today.

Did usual warm up and then 10 burpee to pull ups. Very stiff on push ups.

"Nicole" AMRAP in 20 minutes: run 400M + max pull ups. Record rounds and pull ups. Ran on treadmill at 5.2 spd. 5 rounds completed and (16,17,17,15,15) 79 pull ups. This is 11 more pull ups than last time with Nicole.

Finished up with 5 burpee to pull ups.

Re: Over 50 Crossfitters Sign In
 

Hi fellow newcomers!

[B]John S.R.[/B] - too funny! I don't think we have a 24" box and I'd pbly break my neck. What problem did you have with your knee? My friend and SIL are both going thru knee issues right now.
[B]Diane D[/B] - gee that's a tough break with the gym; hope everything works out ok, it probably will. Its official, now that Im older, I hate the cold!!!

[B]11.2.09[/B]
Warmup (row, squats, situps, back ext)

Strength
Strict Press: 5,5,5,5
55#/60#/65#/75# (2 at 75#)

WOD
7 rounds for time of:
10 sumo deadlift high pulls - 95# (65#)
10 ring dip
7:00 (feet on box for dips, again - still can only do a couple)

Bonus WOD
100 Wallballs (16#)
6:10

Max rep pullups
5-6 Negatives.... still only 3-4 very good ones...


[B]11.03.2009 REST DAY[/B]


[B]11.04.2009[/B]
Warmup: Row, situps, back ext, pushups, squats, a few deadlifts

WOD:
For time:
10-20-30
squat cleans - 95# (65#)
push-ups
pull-ups
Rx 17:27. [I]I'dve done better on this if my hands hadn't holes in them from the burpee/pullup workout. although, my pullups felt stronger for longer today. [/I]

Re: Over 50 Crossfitters Sign In
 

Hi everyone, great to see so many "mature" folks posting. A short intro, I was into traditional bodybuilding for over 20 years. I have been doing Crossfit in conjuntion with other methods since November of 2006. I started doing Metcon style training when I turned 50. I will be 58 in a couple of weeks, so I guess I qualify for this board!

I am presently training for the Firefighter Combat Challenge. I am a medic with a mine emergency response team. This training is a perfect match for the event. Needless to say I am the oldest guy on the team, but so what, I love the challenge. Here is today's workout.

respirator on
900 meters stairmaster level 10
50 jumping jacks
30 squats
respirator off

for time:

10 rounds

10 reps #95 thrusters
5 burpees

23:58

California native (bay area), been here the last 3 1/2 years. Love it!

Re: Over 50 Crossfitters Sign In
 

Hi [B]David[/B], welcome ! Nice intensity level in your current workouts.

[B]Jeff[/B] - Good to see you come back here

Nice work [B]Pat.[/B] You guys work hard through your "healing".

[B]Diane[/B], sorry to hear about losing a gym. BTDT way too many times before crossfit. Your filling in your time just fine it sounds like.
__________________________________
[B]11/04/09[/B]

[B]Warmup[/B] - joint mobility drills, wind sprints, etc.

[B]HSN[/B]
35# x5
[B]SN[/B]
50# x2x4
[B]JERK[/B]
55# x3
70x3x2
70x2x2
[B]CL pull[/B] (off riser)
75# x3x3
[B]BSQ[/B]
85# x3
105x3
125x2x4
[U]
3 sets each[/U]
Stiff-leg DL 35#KB x 10
V-up SU x 15

Re: Over 50 Crossfitters Sign In
 

11/4/09
Supposed to be a rest day but stuff happens

Row 2500m - 9:55.8

15 rounds (not for time)
5 pull ups
5 dips
10 step ups

Re: Over 50 Crossfitters Sign In
 

Been remiss from posting lately...busy at work, teaching CF and trying to get my workouts in. Welcome to tall the newcomers. I started a new program for the next 8 weeks...MEBB, one of our trainers went to Coach Rut's MEBB seminar a few weeks ago. I am doing these bench mark WODs this week;
Monday-CF Total - 885lbs (305 BS, 155 SP, 425 DL)
Tuesday-Helen - 10:33
Weds-Nasty Girls - 9:32
Thursday-OFF
Friday-Grace
Sat.-Cindy

Traveling to NJ next week... plan to start MEBB after I get back. Then after 8 weeks of I will repeat the same WODS in the same order, same days, looking for improvement.

Re: Over 50 Crossfitters Sign In
 

Today - 11/05/09
8:30 AM workout in Patrick's garage

WOD:
45# bar only
21-18-15-12-9
deadlift
hang power clean
front squat
push press
27:33

I thought this might do me in but I survived to post about it. Couldn't breath, forearms were on fire, shoulders dead at the end. Had to put the bar down numerous times and gasp for breath. I hated this WOD before I did it but loved it in a twisted sort of way after.

100 sit-ups - 2:23
Paused at 77 and 86 and that slowed me down. I was hoping for 2:10.

[B]Charlie [/B]- Miss you and the broccoli boys

Re: Over 50 Crossfitters Sign In
 

Been having quite the adventure. Deployed, was at one of the foward locations slated for this trip and then my wife had a car accident. Got sent home. She is okay. Very stiff and sore, moving kind of slow right now. She's thankfully getting much better already. The truck is history, but I'll swap a car for my wife any day. Good news is that they will not be sending me back out. Bad news is that one of the FOLs was actually to a great location. I was hoping to have a new avatar picture similar to one of Mark's Italian avatars. Oh well.

Apparently, some time before I left, I got a little too enthusiastic with some of my workouts and did some minor damage to my hernia repair. Ignored it. Then while on my trip I had to play trains, pains, and automobiles through Heathrow, London, and the English countryside while dragging a couple of 35 lb bags. Turns out that was a bad thing. Couldn't sleep for days from the pain. Long story, short I've set myself back quite a bit. Got a bit of a scolding from the surgeon who did the work. Poor man did try to tell me to be careful. But pilots have extra thick skulls which are great for ignoring things you don't want to hear even if all that extra bony mass makes you a little dull witted. If you need any advice on riding the London Underground, English trains, or taxis, let me know.

Tried a short 1+ mile run this morning. Even that hurts. Good news is that my new running shoes are awesome. They allow me to run with proper form.

Long string of bad words inserted here.

[B]Thank God My Wife is OK Broccoli[/B]
:broc::broc::broc::broc::broc: