Re: Over 50 Crossfitters Sign In
 

Warm up: 2501m row-10:26.7

"Pushing Helen"

3 rounds for time;
400m run (Subbed 2:30min step ups)
21 KB swings (55#)
12 pull ups
12 push ups

18:34

Some things just look easier on paper (or the monitor).

Re: Over 50 Crossfitters Sign In
 

Nice job on Helen John W...they always look easier on paper :)

Great time John B on the DL run WOD...are you still going to the CF affiliate?

I found this picture while surfing the CF games website. It's actually our group during our Level 1 cert at Aromas...I am in there...kind of like "Where's Waldo?"

WFS
[url]http://games2009.crossfit.com/assets_c/2009/07/Ranch09-1239.html[/url]

Re: Over 50 Crossfitters Sign In
 

Does housework and playing host count as a workout? Portaged our 75 lb canoe down to the lake and back (1/4 mile each way). Chased the weed ridden, muddy dog down, brushed and washed her. Have yet to set up a tent and build a fire. Almost like running a dude ranch or a bed and breakfast.

Tomorrow, my youngest starts the RAGRAI. It's a bike ride across Iowa. It'll take six days. He is going to do it the traditional way, where you start with your rear wheel in the Missouri River and finish with your front wheel in the Mississippi.

Foot is really very sore today. I have been icing it periodically. Going to do some sort of WOD tomorrow.

Good night all.

Re: Over 50 Crossfitters Sign In
 

Thanks for the encouragement and welcome! I actually got started today.

I don't really have any indoor or garage space at the moment to "swing a cat" so I put my creative side to work.

I cleared room on the porch for skipping, turned the stereo on and found a spot on the floor . I did a CF warmup and skill practise today.

[U]warmup - 3 rounds[/U]

2 min skipping
10 PU
15 SQ
20 SU
20 sec. SS L&R leg (samson stretch)

[U]Skills[/U]

OHS with light pipe
&
HSPU to 4" from floor
---------------------------------

That went well! I was not too gassed and had to slow myself down to warmup speed. I can't do much about the sudden change in weather (T-storms and tornados) around here that hold me back from going outside to workout but a little planning and I'll get by until we get a proper garage space set up. Tomorrow I'll try Tabata something else if the weather holds.

Goal: 3 x CF WODS per week ( I had been doing 4-5 for the last year before my move)

Re: Over 50 Crossfitters Sign In
 

Haven't been posting for a couple weeks. Life's been busy. :shrug: Great work everyone. It looks like the group has grown!

Welcome Linda!

7/18/2009

CFWU, 1 full round with 15 reps

Been continuing CFSB:

Press: 44x5x2; 64x5; 84x3; Work Sets 88x5; 98x5; 110x4 (failed rep 5)

skipped the high rep cause I planned "Nate" for Met Con and didn't want to fry my shoulders too much.

AMRAP in 20:00, 2x MU; 4x HSPU; 8x 2 pood KB swings

11 rounds in 20:20, (10 rds +2 MU +4 HSPU in 19:55).

Subs: HSPU to about 2"-3" from head to floor, back of legs against a bar in the squat rack. KB swings done with a 1.5 pood (don't have a 2 pd), subbed 11 swings for 8 for equivalent work.

Re: Over 50 Crossfitters Sign In
 

Strong work across the board. Welcome all aging newcomers.

Took Friday as a rest day due to not prioritizing my day well enough. Too much work, too little time.

Saturday went out to the stairs for a nice medley of exercise. Did 4 rounds of the following: 15 55# KB snatches each side, 2 stairs, 10 ring dips and 10 pull ups. Total work: 60 snatches each side, 8 stairs, 40 ring dips and 40 pull ups. Total time about 35 minutes. Snatches really gassed me. Had to break 3rd and 4th rounds to get this done. Feeling it this AM in the traps and outside head of biceps.

Re: Over 50 Crossfitters Sign In
 

Welcome Linda, Nice job on your work out.

3x a week is what I did for the first 3 months....sounds like a good way to ease back into it. Sometimes I think more is too much. I have been doing the 3 on 1 off for a couple months now, its kind of been hit and miss depending on what is going on with personal events.

If you want to change your city and state send a PM to Lynne Pitts
wfs [url]http://www.board.crossfit.com/member.php?u=1[/url]

read this post
wfs [url]http://www.board.crossfit.com/showthread.php?t=24084&highlight=change+city[/url]

[B]Sunday 090719[/B]
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

32:30 rx'd
barely beat my PR of 33:10, I wast 23:30 after the wall balls, man burpees suck

Re: Over 50 Crossfitters Sign In
 

Nordic track skier 66 min - 5 miles

Mixed sprint (for lack of a better term) intervals in every couple of minutes for 30-45 seconds.

Re: Over 50 Crossfitters Sign In
 

No workout today - Instead, I took my little Z3 roadster to the Pittsburgh Vintage Grand Prix where I got to drive it in the Parade Show Lap. It was a blast!! It took more than 50 years but I finally got to be one of the cool girls.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Diane Dennis;627638]No workout today - Instead, I took my little Z3 roadster to the Pittsburgh Vintage Grand Prix where I got to drive it in the Parade Show Lap. It was a blast!! It took more than 50 years but I finally got to be one of the cool girls.[/QUOTE]

Nice Car Diane! I miss ours.