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Stephen R. Lampl 08-15-2009 08:18 PM

Re: Over 50 Crossfitters Sign In
John Scott,

Good to see you going at it! Nice work on the Deads!

Terry Dickman 08-16-2009 09:45 AM

Re: Over 50 Crossfitters Sign In
Attempted the Front Squat 1-1-1-1-1-1-1 WOD on Friday with Nick co-owner and trainer. Did 225 first rep, failed 245, 2nd rep, failed 245 and hurt quad on 3rd rep … decided to go back and check my ego at the door. Didn’t post the results because there were none. Was kind of frustrated, not sure if my warm up was good enough or what. I am now teaching a session at our Box at 6:15am M-W-F and doing the Sat open gym session too. I don’t seem to get the same intensity work out by myself so I have decided to quit following main site and work out with the class in the evenings on M-W-F and Sat. We follow the main site for the most part anyway. I plan to take Thursday and Sundays as rest days. I might throw in a CF football WOD on Tuesdays and Saturdays. Hopefully this will help me get my intensity back now that we have more members and some over 50’ers in decent shape.

Terry Dickman 08-16-2009 09:52 AM

Re: Over 50 Crossfitters Sign In
oh more thing on pull-ups
Watch this video on the CF journal...its WFS
[URL=""]Kipping Pull-ups for New Clients[/URL]

And an added bonus...look closely and you will see our buddy Steve Lampl in the video too!

Diane Mahoney 08-16-2009 11:47 AM

Re: Over 50 Crossfitters Sign In
I am definitely coming back here to read more about pullups! :) But first lunch. And maybe a trip to the grocery store.


Sunday 8/16/2009 *** 30 Muscle-Ups***
30 Muscle-Ups For Time

Last time we did muscle ups (7/12) I couldn't even hold myself steady on the rings. This time I did muscle ups from my knees and raised the rings a couple of times. I can do it!!! I don't know how many I did, but I guess I worked on it (sharing the rings with two others, one of whom didn't spend much time on the exercise) for about 30 minutes.

Then I ran a lap around the park behind my building - about 1.5 miles. Was trying to do more PACE Technique or Chi Running, but it wasn't that easy. So mostly I focused on leaning forward more. My time for the lap was 14:40. Nothing to write home about, but a run all the same.

Linda Kardos 08-16-2009 02:35 PM

Re: Over 50 Crossfitters Sign In
When will I ever learn. I lost a post yesterday too when I wrote to reply to everyone. It seems when someone else posts when I'm writing it , boots me out. Oh well - I do admire ya'll with all your commitments to working out!

Thanks JDR - It just means that I should do that type of WOD more often!


Ab Plank 1:30

Warmup same (no sub for evil wheel)


2x burg WU

5x5 squat cleans 65-65-65-55-55
* form was terrible (no extension) so I dropped the weight

5x5 jerks 55-55-55-55-55

Was a low energy day, really hot in my workout room

Linda Kardos 08-16-2009 02:43 PM

Re: Over 50 Crossfitters Sign In
Diane M - I used to do sets of PLUs back in the day before kids , age 25 and bodybuilding. then got away from it for about 10 years and could never get past gravitron assit and negatives.

Then I commited to getting a PLu again, and it took 2.5 years of not giving up using the gravitron, negatives and jumping. I started crossfit when I could do 2 dead hang PLUs.

It took another 1.5 years at crossfit to learn to kip and only a couple at a time. I used the assist stretch bands a lot. Meanwhile my deadhangs went up to 4 in a row.

Just before I moved in May I did 8 dead hang PLUs on rings and got 11 rounds on the PLU WOD.

I've slipped now I know but I won't forget how it "feels" to squeeze the lats to get up. That is the key for me.

For kips, look up the video of Robb Wolf and Nadia Shatila on CF AgainFaster. That technique worked after every CFer I met trying to give me tips.

Tom Rolen 08-16-2009 05:49 PM

Re: Over 50 Crossfitters Sign In
Work out today: 5 rep max of one arm DB press resulting in 75lb left & 65lb right. Neck surgery continues to rear its nasty head.

Followed up with 5 Rounds of DLHP 150lb 10 reps followed by 10 pushups with feet elevated. Did not keep time

Terry: Man, I feel your pain, I am impressed with the 225 front squat. I too wish that I had learned to train in this fashion years ago.

Diane M; I can not do a pull up to save my life, you have inspired me.

Steve; As always thanks for the advice and the kind words for everyone.

Charlie; I was out of town for a while, and you are the MAN for rolling with the rolling pin....what adaptation, what pain!

John Scott: Keep up the good work man, recovery and rehab at our age just flat sucks.

Skip: You deserve to be sore, I checked out your web site and it takes work to be that good. Wear that soreness as a badge of honor. After seeing your site, I have promised myself that I will not post an advitar until I can take off my shirt, grab some rays at the beach and not have the young un's ask their parents to help push me back into the water. LOL.


Jay Szerencsy 08-16-2009 05:54 PM

Re: Over 50 Crossfitters Sign In
I would like to thank everyone for their pull up tips. I believe my box has the bands and I will devote some time everyday to practicing. I will let you know how i progress. Thanks again.

Stephen R. Lampl 08-16-2009 08:46 PM

Re: Over 50 Crossfitters Sign In
[I][B]090816 SUNDAY


[/B]Still having some problems with a noisy and painful left hip and SI joint. Trip to the doctor tomorrow to see what is amiss, as stretching and foam rolling are not doing anything. The good news - - hamstrings are feeling great!

[B]Fun "workout" today! [/B][/I][B]
Hiking with my daughter![/B][I]We hiked the Pinecrest Lake perimeter trail (also called the Pinecrest National Recreation Trail) which goes around the entire lake. About or just under 4 miles of varying, rocky terrain and spectacular views of the lake in a beautiful mountain setting about 20 minutes from the house!

Diane Dennis 08-17-2009 05:01 AM

Re: Over 50 Crossfitters Sign In
Today - 08/17/09
6AM group workout on North Shore

Run 1 lap along river
Jumping jacks
Front to backs
Mountain climbers

AMRAP in 20 minutes:
5 burpees
10 push-ups
15 squats
15 rounds plus 5 burpees - and I finished first!![/B] I edged out the woman who I out-ran last week and creamed a couple of 20-somethings who "weren't sure how many rounds they did".

Post WOD:
Bottom-to-Bottom Tabata Squats (this sadistic routine seems to be occurring frequently :eek:): 16-14-11-9-9-12-12-12
This seemed easier today than the last two times.

50 bench dips as quickly as possible - did all 50 unbroken

I felt really fresh after two days of rest and I think it showed in my performance (good) and in my misery level (very low).

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