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John Jaeckel 12-18-2009 03:38 PM

Re: Over 50 Crossfitters Sign In




1000 meter run
30 squats
20 pushups
10 pullups

3x285 (grip failed on 4)

Pat Quigley 12-18-2009 06:44 PM

Re: Over 50 Crossfitters Sign In
Getting close to finishing the physical therapy and training with the assistant. This has lengthened the warm up. Took the 0912177 work out of Squat Cleans:1-1-1-1-1-1-1. Changed this to attempt lifts that would meet good form. The goal today was to make sure that I got under the weight to at least parallel position. And not to attempt a weight that would challenge this.

Completed Squat cleans: 55-65-95-115-135.

Finished up with Hang power cleans: 135-145-155-165-175.

Next time I do this, I will have to start working on getting the elbows up without changing the allignment of the movement. Today went well.

Jeff Kilinski 12-19-2009 06:16 AM

Re: Over 50 Crossfitters Sign In
Warmup, 4,3,2,1
2 rounds, 4 min mindless cardio, 30 situps, 20 pushups, 10 pullups

Pull up ladder, only 13 rounds. Not happy with that.
Bench press 3-3-3-3-3 135-155-175-185-195

Cashout, 100 situps, 50 35# DB swings.

Got some cool snow around here. Sticking to everything.


Cliff R. Heegel 12-19-2009 09:37 AM

Re: Over 50 Crossfitters Sign In
Good morning, y'all-

I just found this thread. New to the board, been CF-ing since early October following the mainsite wod and using scaling from BrandX.

I have some age related issues- I am old, weak, and slow for starters. I can change the weak and slow part, so I am working on that.

I have been outfitting my home office as a garage gym. It used to be a garage but now it has tile floor, 1/2 bath, nice drywall, and a kitchen area. I work in it as a psychologist and now I work out in it, too. I slide some furniture around and I can do squats etc.

And I am joining one of my local affiliates for the coaching- after visiting orthopedic surgeons a few times, I want to have someone else look at my form and technique so I don't end up hurting myself due to pride or ignorance.

So-- just a note of introduction.

Mark Ervi 12-19-2009 10:31 AM

Re: Over 50 Crossfitters Sign In
Welcome Cliff. Keep posting. You did not say if you are a fully qualified over 50, but all are welcome.

On 12/18/09 I did
CFWUx3 w/assisted dips and 6 mins. running on treadmill

Back Squat 3-3-3-3-3

Bench Press 3-3-3-3-3

500m row for time
My time 1:52

Today 12/19/09
I Ran 5K 28:18 (27:23 for 3 miles 8:40, 9:25, 9:18 splits)
I had not run on the road in 2 and a half weeks and I felt it.

Pat Quigley 12-19-2009 10:35 AM

Re: Over 50 Crossfitters Sign In
Welcome aboard Cliff. Also a practicing psychologist. My story is not too different from yours. On the back end of some physical therapy and training with the PT assistant to attain better allignment. I'm a little over one year into this program.

Mark Ervi 12-19-2009 10:38 AM

Re: Over 50 Crossfitters Sign In
I am not on FB. Just have not wanted to put the time in to keep up with something like that. Hardly fittin' this in sometimes.

I wonder about Stephen L. too? I know Terry D. has just gotten too busy.

John Burch 12-19-2009 12:36 PM

Re: Over 50 Crossfitters Sign In
welcome Cliff
JJ have fun in Mexico (how could ya not)


8 rounds
5 95# squat clean thrusters
10 7' broad jump
15 vertical jump
31: something but I am certain I did 9 rounds ( lost count or thought I did around 5-6)

m/55/180/ ChrossFitChesterton

Cliff R. Heegel 12-19-2009 03:13 PM

Re: Over 50 Crossfitters Sign In
OK, thanks for the welcomes, y'all. I am 56 btw- forgot to mention that part in my intro.

Today I did a scaled mainsite wod on a chilly gray Memphis afternoon.

5 rounds for time:
65x12 Thrusters
400m run through my 'hood.


Now the wife and I get to go for a relaxing 4 mile walk around the University of Memphis.

Deb Weber 12-19-2009 05:20 PM

Re: Over 50 Crossfitters Sign In
Nice to meet you [B]Cliff![/B]
[B]JSR[/B] - thanks for the info!
[B]JJ[/B] - yes - so much pharma around here. Years ago I did a lot of ciba, sandoz, parke-davis, warner lambert, Schering, Genentech, Pfizer, et al. Not so much of it anymore and all through other parties.

Rest 12/17 & 12/18 (holidays are interfering w/my wods!!)

[B]12-19-09 - Coach's Surprise Birthday WOD (12/25/71, he'll be 38)[/B]
12 pull-ups
38 double-unders
25 squat cleans (95#/65#)
38 box jumps
71 burpees
38 barbell hurdle hops

We had our holiday party afterward - pretty cool day!!:) Pretty awesome coach!!

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