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Mark Ervi 01-27-2010 07:55 AM

Re: Over 50 Crossfitters Sign In
Stephen, glad you are back at it.

Yesterday I did
100 sit-ups

100 squats for time in 3:45

Bicycled 4 miles as fast as possible on the road

Bench Press

Dumbell shoulder press
5 sets of 10x20lb. dumbells

Ran 400 meters on the road.
Was going to run more but could not get my left hamstring to relax.

CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Ran 1 mile on treadmill

20 pull-ups

Back squat

My back continues to give me trouble. I am not picking up anything off the floor, and I am keeping the weights light. My left shoulder hurts daily when I perform lifts. I wake up feeling like an old man. Same old me.

I have to say BRAVO to Terry D.
You are amazing to me.
I expect to see great things from you at those Senior Crossfit Games.

Terry Dickman 01-27-2010 11:02 AM

Re: Over 50 Crossfitters Sign In
Thanks Mark, hopefully I can represent for the rest of us on this thread.
I plan on signing up, I also signed up and will be competing in the NorCal sectional open division. I don't expect to get passed it, but just doing it for the experience.

Did Helen last night; rolled my ankle on the 2nd round run (on a rock, running in the dark). Almost had to stop...estimating it added about 10-20 sec to my time. Just gutted out the rest of the WOD and beat my previous PR by 20 seconds.


3 rounds for time of:
-run 400 m
-21 kb swings, 1.5 pood
-12 pull-ups

Time: [B]10:27[/B]

Pat Quigley 01-27-2010 04:26 PM

Re: Over 50 Crossfitters Sign In
did the 100125 workout from the main site.

Warm up w. 10 treadmill walk, squats, OH squats, shoulder stretches, push ups, dips, back ext and sit ups on GHD.

BS 2 X 10 X 135, 2 X 10 X 225. groin repaired enough to allow me to get almost to parallel.

Main set: 5RFT: 500m row, 135# thrusters for 7 reps. Lowered the wt to 95#.

Finished in 20:36. Enjoyed the metabolic work.

Diane Dennis 01-27-2010 05:00 PM

Re: Over 50 Crossfitters Sign In
I just got inside information that [B]tomorrow's workout is "Filthy Fifty"[/B]. I've never done it before but I have been advised to scale to 30 for my first go-round at it. Any advice/comments?

[B]Terry[/B] - GO! GO! GO! I'm so excited you will be competing. I'll be rooting for you full force. :pepper: I've already been bragging about you to the young guys at my box - you could pulverize most of them!

John Burch 01-27-2010 08:11 PM

Re: Over 50 Crossfitters Sign In
Welcome back Stephen
Diane did you say scale?, get in there and give em what for
Terry D very impressive as always
took a break today on my wife's Birthday I will hit todays WOD tomorrow

John Jaeckel 01-27-2010 08:53 PM

Re: Over 50 Crossfitters Sign In
Took yesterday off after brutal Miss Elizabeth, then woke up with a bad intestinal bug this AM. No workout today either. Feeling better but still a little rumbly in the tumbly, so to speak.

See how I feel tomorrow. Long workday starting around 6:30 that will stretch into tomorrow night, but I am hoping to feel up for a workout around 5:30 or so tomorrow evening. Was going to do "300" tonight. Not sure I'll have the juice for that tomorrow. We'll see.

[B]Diane D.[/B] Just go for it!

Stephen R. Lampl 01-27-2010 09:42 PM

Re: Over 50 Crossfitters Sign In
Thank you, Diane, Mark, and John! Terry, props on the great CFT! You'll do great w/ the Senior Games qualifier.
00127 WEDNESDAY[/B][/I][B] - [I]CF Sonora

[/I][/B]Row 500m
Shoulder pass thrus and stretches
1 min jump rope singles
[/B][B]1st Event- 1 mile run for time for time
2nd Event- 1rm deadlift (you will have 30 minutes to complete the first two events so rest as needed post 1 mile run)
Rest 5min, then 3rd Event
3rd Event- Max Pullups in two minutes (Mens Rx is Chest to Bar/ Womens is chin over bar, unassisted).
SCORING: (DL + PU) - run time in seconds.

[/B][/I][B]1 mile run: [/B]10:50
[B]1 RM D/L: [/B]295#
[B]C2B pullups: [/B]1 (got 14 chin over bar though).
[B]SCORE: -354 [/B](OUCH!)

Didn't dare push the run on the second day back - - legs felt good, though a bit tight. Very happy with the DL for being away from it for so long. Have to work on the C2B pullups......
This was a great WOD, though I don't think I've ever had such a "low" fitness score before.......
[B]Cool down - [/B]2 - 3 minutes of jump rope singles and DU attempts.

Deb Weber 01-28-2010 04:45 AM

Re: Over 50 Crossfitters Sign In
Good luck, [B]Diane....[/B]

AM - Day 24 burpee/DU challenge [/B]unbroken today.

Front Squats: 8,8,8,8
[I]can do a lot more; still taking it easy b/c of the back, this is the lift & light weight that I injured it with at New Years so, good. All nice reps w/ good form. Hope I get over my fear/lack of 'lifting confidence' soon.[/I]

5 rounds for time of:
15 ring dips
20 box jumps
15 ring rows
11:46 Jumping Dips
[I]Still can only do 2-3 baby dips, then jumped. Hardest part - going slow enough on the dips to actually "get" the negative!!:)[/I]

Rotator cuff exercises.
Handstand work - a little clean practice.
Stretch and foam roll to finish.

John Scott Rezendes 01-28-2010 05:52 AM

Re: Over 50 Crossfitters Sign In
Alright! [B]Stephen[/B]'s back. [B]Terry[/B]'s killing it. [B]Diane[/B]'s lining up on the FF (scale weight not reps!), but where the heck is my main man [B]Charlie[/B]?

WU: 5000m C2 in 23:22.8
WOD: Backsquat 1-1-1-1-1
#45x10, #65x10, #85x10, #105x5, #125x5
work sets:
#215 [COLOR="Red"]F[/COLOR]
Disappointed because my PR is #215.

Two hours later to the pool for this
400m crawl
200m crawl w/ hand paddles
200m kick board
200m zoomer fin
200m pull buoy
8x25m sprints with 25seconds of rest between each effort
Total of 1600m

Diane Dennis 01-28-2010 06:36 AM

Re: Over 50 Crossfitters Sign In
Today - 01/28/10
6AM workout at CrossFit Confluence

Modified warm-up

[B]WOD: Filthy Fifty[/B]
Thanks for the encouragement! I went for it! :kicking0:

50 Box jumps 20 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 ab-mat situps
50 Push press 10# dumbbells (could have gone heavier - will next time)
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
150 single-unders


Except for the burpees, it wasn’t nearly as bad as I thought it would be. At about burpee #30, I thought I was going to die, but then Joan Jett came blaring across the sound system. I actually broke out into a little 10-second dance and then finished up the burpees. I ripped through the single-unders unbroken. I'm feeling pretty satisfied. I also plan to do more as rx'ed next time.

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