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Charlie, Mark, and Terry,

Props to all of you today - - lots of weight going up! Awesome job on the PRs Charlie and Terry....

Mark - - Killer WOD you did today.

I don't think Mark will mind if I jump in here - - AMRAP = "As many rounds as possible" (generally has a time posted with it).

Take care, guys!

Steve

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Run 5 K

WU: pseudo-CF WU

Time - 31:53.3

Measured w/ GPS and car. So route is at least 5K. May be a bit more, but close enough. Lots of long steady grades here and constant wind. I haven't run in a good bit, so I am okay with the time. It'll get better soon enough. Finally, a sunny warmer day (62F). I am still somewhat sore and tired from the last two days WODs. Down day tomorrow and I need it.

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Today
5 rounds of
21x95 lbs. back squats
21 pull-ups
21 push-ups
My time: 41:23

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[B]Wednesday 090408[/B]
Run 5 K
My time 27:19 (PR)
Need new running shoes, got blisters on both feet outside of arches.
Ran in these shoes for about a year and that's never happened, but have never ran that hard for 5k either, ordered some New Balance 993's tonight. :)

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Terry-
Congrats on the 5K PR.

I used to run with New Balance 992's for years. They make a good shoe.

I am hungry for a good run, but have got some kind of chronic problem with my calf. It keeps tightening up when I run. I do not know when I will run again. The good news is I can squat without a problem. Just no running.

Today is a rest day for me.

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Terry, Congrats as well on the 5k PR. I usually buy new running shoes every 6months whether I need them or not. Don't know if it's true or not but I believe the rubber and soles break down pretty quickly whether you're running sub 5's or plodding along at 12. I feel your pain as well with the cholesterol. Seems like as soon as I hit 50 the doc put me on simvastatin. The script sat in my pantry for 2 months before I started taking them. Like you I don't relish putting extra chemicals in my body (hmmm, seems I didn't mind so much back in the 70's) and like you I have what might be characterized as a nearly unreasonable belief that diet and exercise can beat just about anything. Hang in there.

Charlie, Yup, Agreed, I'm already formulating my post-surgery Starting Strength recovery plan. While I enjoy Coach Ripptoes down-to-earth writing style, the technical explanations are insomniac fodder. And I forgot to tell you my anesthesia plan for our garage surgery: a leather strap to bite on and some single malt scotch. You may want a few shots as well if it'll make your aim any better, oh, and ear plugs if the strap don't work.

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick ([url]http://thestick.com/index.cfm[/url]) and lots of calf stretching. A really good article on stretching the calf can be found at: [url]http://sanfranciscoCrossFit.blogspot...tight-bro.html[/url]
both sites are WFS

Anyway, I finally made it to the gym after a self-imposed 7 day exile to let my lat/serratus heal up. I did 3xCFWU taking the pull-ups and pushups carefully. Then I hit the C2 for some CFE as follow:

10x 250m with 20 seconds rest between intervals
1- 1:05
2- 1:06
3- 1:08
4- 1:09
5- 1:08
6- 1:10
7- 1:09
8- 1:10
9- 1:10
10-1:08

The back felt pretty good and I broke a sweat so I did 4x5 overhead squats with just the bar until I started tightening up
Now's my chance to use my new foam roller that arrived yesterday.

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uhhh, sorry the link was messed up I think. Try [url]http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html[/url] WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc

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[QUOTE=John Scott Rezendes;562475]

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick ([url]http://thestick.com/index.cfm[/url]) and lots of calf stretching. A really good article on stretching the calf can be found at: [url]http://sanfranciscoCrossFit.blogspot...tight-bro.html[/url]
both sites are WFS[/QUOTE]


Hey Scott,
Thanks for that info. I did order the Sprinters stick and have been using it. I think it works great. My wife thought a rolling pin would have been less expensive :rofl: Can't believe my shoes arrived today already from Zappos. When you have that single malt take a shot of Glenmorangie for me, thats my favorite :)

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[quote=John Scott Rezendes;562477]uhhh, sorry the link was messed up I think. Try [URL]http://sanfranciscoCrossFit.blogspot.com/2008/11/your-calves-are-tight-bro.html[/URL] WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc[/quote]

Scott,

Thanks for posting the link. I'm still nursing my stubborn R/Achilles.

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[I][B]090408 WEDNESDAY

REST DAY.


090409 THURSDAY

[/B]Took good friend (who wasn't supposed to drive long distances) to out of town medical appointment. No chance for workout today.[/I]

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Did “Crossfit Total”
Back Squats
95-145-175-185-200 (ties my PR)
Shoulder Press
45-95-105-120 (New PR)
Deadlift
135-185-235-255-285-300(f)

Crossfit Total = 605 (New PR)
Really happy about this. I have wanted to get to 600 for a long time. Seems like there was always one lift where injury or some tweak during the workout made me back off. If I could have gotten 300 on the deadlift, I would have matched or set a PR in each lift.

I am doing the calf stretches. Thanks for the link.

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Thanks John. I will let you know if I get back to running soon without a problem.

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[QUOTE=Mark Ervi;563319]Did “CrossFit Total”
Back Squats
95-145-175-185-200 (ties my PR)
Shoulder Press
45-95-105-120 (New PR)
Deadlift
135-185-235-255-285-300(f)

CrossFit Total = 605 (New PR)
Really happy about this. I have wanted to get to 600 for a long time. Seems like there was always one lift where injury or some tweak during the workout made me back off. If I could have gotten 300 on the deadlift, I would have matched or set a PR in each lift.

I am doing the calf stretches. Thanks for the link.[/QUOTE]

Awesome work Mark! I am having a glass of wine to celebrate for you :)

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[B]Friday 090410[/B]
"CrossFit Total"

Back squat, 1 rep - 280
Shoulder Press, 1 rep - 160
Deadlift, 1 rep - 415

Total 855 lbs

Total back on 1/31/09 was 785 lbs
Improved my Back Squat by 5 lbs, Shoulder press by 15 lbs and my DL by 50 lbs..not sure what I was thinking...thought I did 405 last time on DL, turns out it was 365... go figure, must of been in a dream... oh well just goes to show you... its a mind game too.

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Terry-
Your "Crossfit Total" is impressive, and at your age, very impressive. Thanks for cheering me on, wish I could chase a little closer.

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CrossFit Total

Back Squat - 325 lbs (PR)
Press - 145 lbs
Deadlift - 325 lbs

Total - 795

Used every plate I have, including my micro-plates, for the back squat and deadlift. 325 is a good max for the back squat, but I could have lifted much more on the deadlift. Actually did 3 reps at 325. No love on the SP. Did three reps the other day at 145. Could barely manage one today. My previous DL PR is 365. Guess I need to go buy some more plates.

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[I][B]090410 FRIDAY

[/B][B]WOD: CrossFit Total.

[/B][/I]Shoulder Press: 135# X 1 (Tied PR)
Back Squat: [B][COLOR=Red]205# X 1 (PR)[/COLOR][/B]
Dead Lift: [B] [COLOR=Red]315# X 1 (PR)[/COLOR][/B]
[I][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]
[B]CFT = [COLOR=Red]655 = +35# PR.[/COLOR][/B][COLOR=Red][COLOR=Black] Last CFT = 620 090318

Short workout today due to time. Tied my SP PR of earlier this week, but think I tried to take too big a jump today - - 145# from 135. Then I tried 140#, but just barely could not lock it out. Think if I'd have tried 140 first, I'd have had it! Did both BS and DLs barefoot. Raised my BS by 20# and my DL by 10# today. Lifts today felt really solid - technique is coming.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

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Mark, Terry, and Charlie,

I am celebrating for all three of you! Props to you all on your PRs and awesome CFT work!

Achilles is starting to feel much better, BTW. Hoping to get back to running soon.

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Today
CFWUx3
6 mins. On treadmill

Did 3 rounds of
Row 2:15 (computer does not work to measure 500m)
21 Burpees
Run 400m (ran on treadmill at 0% incline)

I did not get a time.

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week 8 recon ron 76 total pull ups
WOD row 500 meters 2:23 2:20 2:09
burpees 3 sets of 21 all sets broken
stationary bike 1 mile X 3



male 54/185

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[B]Saturday 090411[/B]
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

My Time: 19:09

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Hi, guys! I've been thinking about joining in here - definitely qualify - and I'm hoping if maybe I start posting some other CF over fifty women might join in. I've been lurking for a while and enjoying your triumphs and helpful hints, especially those that are age aware. I believe I did post a good bit ago, but here is a new mini-intro.

I'm 58yo, have been doing CF off and on since Christmas 2007, for a total of maybe 7 months in that time. My army guy son got me started. I was in horrible shape when I started. It took thought and care to get off a couch or pick anything up off the floor. I've been losing weight for a couple years, but over 50 pounds in the last 8 months and 70 lbs. total. That combined with the CFing has changed my life and opportunities. My goals now revolve around losing another 70-80 pounds and getting generally fit CF style by age 60, coming up in 15 months. Okay, enough history.

Today I did the CF Total, got 425, improved by 40 over 1 month ago. My goals on that is 600 by my 60ieth. PRs: BS 145 (2x), SP: 75 (Yea!), DL: 205 (2x).

I may not be able to post here every WO but will try to keep it regular. All comments and suggestions greatly appreciated.

Congrats to all of you on your extreme progress! You are doing the kind of inspirational work that I need and it does help to read folks that understand age issues.

Delita

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Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

WU: 500m easy row + 3 x CFWU-lite (5 reps of each)

Time - 25:23.8
Rounds breakdown - 7:32.7 / 8:39.9 / 9:11.2

Targeted 2:15 for the row on first two rounds. Beat that with some margin. Then 2:10 on the last round. Burpees...I hate Bupees. Thought I was going to die. Had to break them down into sets. Rnd 1 - 10,6,5 Rnd 2 -4,4,4,4,5 Rnd 3 - 5,4,4,5,3. The runs...well I just tried to survive. They were hell after the burpees. Last 100m on the last round was all dry heaves. Thanks Pukie.


:pukie:

This was a sick and twisted WOD!!!!

Hope everyone is holding together okay. Lots of good work! Seems, at least for now, that minor medical and injury problems are an issue for our little group. Was having one with my acid reflux meds, but I think I found a temp fix until I get in to see the doc.

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John and Delita,

Good to see some more seasoned CF postings. John, get some on those pull-ups! You're making me feel wimpy.

Delita, those are some impressive numbers on your CF Total. I know lots of young guys who can't do what you did. I just got my wife (not quite 50 yet) started on some Starting Strength work and on some rowing (interval training). I'll tell her about your numbers.

:super:

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Was just looking at the posts for today's WOD. We hold our own compared to everyone else. Terry, you kicked posterior.

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Thanks Charlie, I definitely agree about hating burpees. I think this was the first time I was able to do that many unbroken, but only the first round, 2nd and 3rd round did 15, came up for air and did another 6.

Delita, welcome. I have seen some of your posts in other threads. Way to stick with it and your numbers for CFT are impressive. My wife (under 50) started CF a month ago, we go to the affiliate together and take our 17 yr old daughter, they both think I am obsessed, I just tell them I am dedicated :) she has seen some gains but her consistency is a little weak.

Welcome John, nice to see other over 50yers posting

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John and Delita, great to see you posting here. Delita great job on your Crossfit progress. I only just got to 600 on my Crossfit Total in the past week. Great Goal to reach. I will be cheering for you.

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Welcome Delita and John!

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[I][B]090412 SUNDAY

REST DAY. [SIZE=5][COLOR=RoyalBlue]HAPPY EASTER![/COLOR][/SIZE][/B][/I]

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Thanks every for welcoming me to the over 50 crossfitters!

did recon ron in the a.m. and im in week 8

Pull-ups 12-10-10-8-9-6-7-8-6-7-7-6-6-5-5-4-3=119 OPPS

Dips 15-15-10-10-10-6-10-7-10-8-10-9=120


Male 5'11"-184lbs-54 yrs old.

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Today's Rx'd WOD - 30 Muscle-ups for time - Ha,ha,ha. Very funny.

Worked on ring dips and pull ups and bench press.

WU: 2000m row at easy-mod pace; Burg WU first with my weighted PVC and then with the bar. Pretty stiff and sore from yesterday and it took a while to loosen up.

Coached wife on her weight lifting. BTW, coaching your spouse is very, very...well let's call it challenging. She's a difficult client.

During her breaks, I worked on ring dips. Did a couple series (didn't count) of jumping dips to practice stabilizing at the extended position. Then I rigged a band to do assisted ring dips. First with the med band and then more reps later with the heavy band. Using the bands for ring dips is kind of awkward.

Then I did my SS Bench Press progression. WU sets 45x2x5, 75x1x5, 110x1x3, 140x1x2. Working sets 170x3x5.

Then did four sets of assisted pull ups with medium band -10,10,15,15.
Also, taught my second oldest son bench press and helped him determine his starting weight for SS progression. Taught him some squat rudiments with the PVC.

That's enough for today.

:broc:

Dancing broccoli. Just because.

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Charlie,

Happy Easter to you and yours. Wonderful you have gotten your family involved! :pepper:Have a dancing pepper while you're at it!

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[quote=John Burch;564455]Thanks every for welcoming me to the over 50 CrossFitters!

did recon ron in the a.m. and im in week 8

Pull-ups 12-10-10-8-9-6-7-8-6-7-7-6-6-5-5-4-3=119 OPPS

Dips 15-15-10-10-10-6-10-7-10-8-10-9=120


Male 5'11"-184lbs-54 yrs old.[/quote]

That's a ton of work, John! Awesome! Happy Easter to you and yours.

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Took a rest day Sunday.
Today I did
60 pull-ups, 60 assisted pull-ups, 120 assisted dips in 28:47

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week 8 of recon ron

back extensions-20-20-15

hanging leg raises-20-15-15

kb swings @ 20kg 15-15

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John,

Had to do a search about Recon Ron. Very interesting. Going to apply the technique to push ups and see what happens. So Week 1 RRPU.

All,

The new WOD looks brutal.

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090413
Lynne
Five rounds for max reps of:
Body weight bench press (200lbs)
Pull-ups

8/13, 8/13, 6/10, 5/9, 4/9 - 85

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[quote=Terry Dickman;565370]090413
Lynne
Five rounds for max reps of:
Body weight bench press (200lbs)
Pull-ups

8/13, 8/13, 6/10, 5/9, 4/9 - 85[/quote]

Strong work, Terry!

Definitely feeling not having worked out......but on the bright side, the part time job is a go.....if I pass my background and psych....

Take care!

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Did modified "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did 135lb. DL, 85lb. HPC, 85lb. Push jerks
Did not get a correct time because my bars kept being used by others and I had to rack weights three different times. Took me 21 minutes with all the extra tasks.

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[QUOTE=Mark Ervi;565458]Did modified "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did 135lb. DL, 85lb. HPC, 85lb. Push jerks
Did not get a correct time because my bars kept being used by others and I had to rack weights three different times. Took me 21 minutes with all the extra tasks.[/QUOTE]

Nice Work Mark! Damn globo's..I don't think I could deal with that :)

Hey Steve, so what are you doing part time?