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Deb Weber 11-24-2009 06:54 PM

Re: Over 50 Crossfitters Sign In

Warmup: Situps, Back Ext, Squats, Dislocates, Pushups.

For Time:
500 meter Row
21 overhead squats - 95# (65#)
21 box jumps
500 meter row
15 overhead squats
15 box jumps
500 meter row
9 overhead squats
9 box jumps
500 meter row

19:32? or... 19 something. 65#, 20" box. Wasted a lot of time getting feet in & out of rower. Upper body is no longer a prob w/the OHS...legs were very sore today, struggled w/ROM. But w/more prax my OHS will be passable!

New box in the gym tonite - thing must be three feet tall. :)

Jay Szerencsy 11-25-2009 05:54 AM

Re: Over 50 Crossfitters Sign In
Today's WOD

3 Rounds for time

5 Burpees
10 DB Clean and Press #20
20 DB SDHP #20
40 Squats (air)

time 8:28, one of my better efforts

Also did 4 rounds Tabata push ups and 8 rounds Tabata sit ups.



Jeff Kilinski 11-25-2009 06:07 AM

Re: Over 50 Crossfitters Sign In
Mon, Rest

Tues, CDLs (Clean Dead Lifts)5x-5, Did all of these at 135 to work on form
Tues, 15-12-9 95# Power Snatch 21-15-9 pull ups, 7:24

You all see Robbwolf dot com? Lots of drama this weekend at the Black Box.

How many here Paleo? I gave Zone a shot and finally had my wife buy in but to get the carb count right I was eating a bucket of brocolli. Paleo, except for the NO diary, grains, etc, seems a bit easier. I don't need to loose weight (done that already) just really want to using the right fuel. Recovery a big issue nowadays.


Diane Dennis 11-25-2009 06:48 AM

Re: Over 50 Crossfitters Sign In
Today - 11/25/09
workout with husband in Patrick's garage

WU: shoulder pass-throughs, jumping jacks, dynamax DLs, dynamax high-pulls

7 dynamax (12#) squat cleans
7 dynamax burpees

Post WOD:
alternating with my husband: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-21 KB swings
combined the last 6-5-4-3-2-1 into 21 in order to save time because I had a pressing appointment and had to run.

Happy Thanksgiving everyone!!

Mark Ervi 11-25-2009 02:48 PM

Re: Over 50 Crossfitters Sign In
My back is feeling a little better. I did 110 squats and 65 push-ups yesterday without creating any new discomfort.

Felt Good enough for a run today.
I ran 5K on the road in 26:42. Mile splits were 8:36, 8:46, 8:26

I have strained a nerve or tendon or something weird in my right arm.
Certain simple movements can generate sharp, sharp pain down about half the length of my forearm. Other movements create no problem at all. So I am going to be keeping any arm weight work light for awhile. Had something like this come up once from doing a bunch of pull-ups. I just lived with it for weeks and it finally went away.

Mark Ervi 11-25-2009 02:49 PM

Re: Over 50 Crossfitters Sign In
Congrats on the 61st birthday. You were bold to do the 50's. Way to knock them out.

Pat Quigley 11-25-2009 04:17 PM

Re: Over 50 Crossfitters Sign In
Happy birthday Jay. You made it!

Did the Deadlift workout skipped last week: 1111111

Usual warm up. Then 5 X225, 3 X 315. Then for the main set: 365, 405, 445, 470 (f), 455 (f), 405, 405.

Last PR was 465.

Lots to do today. I'm cooking tomorrow for wife, 2 daughters, son in law, 2 grandsons, brother and his wife, nephew, and niece. Tomorrow is my 40th wedding anniversary. I'm feeling really blessed with good fortune.:kicking0::kicking0::kicking0::kicking0:

Have a great day tomorrow gang.

Jim Colby 11-25-2009 04:50 PM

Re: Over 50 Crossfitters Sign In
64 years old and pulling 465....very impressive!! Nice work. Some good stuff going on in this thread!

Deb Weber 11-25-2009 05:51 PM

Re: Over 50 Crossfitters Sign In
Warmup (usual, row situps squats back ext)

[B]Complete as many rounds as possible in 20 minutes of:
25 burpees
15 deadlifts - 185# (135#)[/B]
5 rounds + 13 burpees (135#)

That's great [B]Mark[/B]! I had a forearm issue like that, had to train with weird grips that didn't hurt it; it just went away after a while.
[B]Pat,[/B] gotta love a man who can cook!!! :D
[B]Jeff, [/B] I did Zone and am now Paleo.

[B]Happy Thanksgiving all![/B]

John Burch 11-25-2009 08:44 PM

Re: Over 50 Crossfitters Sign In
Mark hope your up to full speed soon
Jeff I want to work into the zone,
WOD Fight gone bad T 224


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