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Missed this one the other day and I wanted to try it
1 x 225
10x 185
1x 225 f
20x155
1x205
30x95







M/53/5'9"/185 and loving life

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[QUOTE=Wade Smith;716552]Greetings fellow mature CFers,[/QUOTE]

:rofl:

And this: [quote]"I'm not just old, I'm old and Badass"[/quote]

:rofl: I love it!

Went back to the gym today after four days off. Survived. We are doing metrics for the rest of the year so we can gauge our progress in 2010. And they are starting a Paleo challenge on the 3rd or 4th. I might join in. I did feel good when I did it in October.

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[QUOTE=Diane Mahoney;716593]

Went back to the gym today after four days off. Survived. We are doing metrics for the rest of the year so we can gauge our progress in 2010. And they are starting a Paleo challenge on the 3rd or 4th. I might join in. I did feel good when I did it in October.[/QUOTE]


what changed from beginning to end of the month?

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[QUOTE=Wade Smith;716552]Greetings fellow mature CFers,

I turn 50 this March, have been CFing for 3 years (on my own, with a group, in two different affiliates, now back on my own).

I will be shifting away from mainpage-style metcons towards lower volume strength oriented work. This does my body better (past history with tendonitis issues).

Hope everyone is well.
--Wade[/QUOTE]

Welcome Wade. My box moved more toward CFSB this summer and we can certainly see some results. Since Jun I've added 10lbs (I didn't really need) but my BF% is steady and pants still fit. I've seen steady improvement in all of my lifts. Pure metcons taken a little hit but since I'm still relatively new (1yr) to CF I haven't plateaued there yet.

Jeff

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[QUOTE=Pat Quigley;716608]what changed from beginning to end of the month?[/QUOTE]

I'm not sure what you mean? :shrug:

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Welcome Paul and Wade.

There are too many injuries here. Everyone be careful. Remember over-50 means that we should make some adjustments, and we should be smarter. Most of all we should be having fun, and it is hard to do that when we are hurt.

Today
I did CFWUx3 w/assisted dips and some assisted pull-ups and some regular.
I ran 6 mins. on treadmill

Then
OHS 3 sets of 10x55lbs.
Back squat 3 sets of 10x95lbs.

Then 2000m row in 8:48

Then ran 1 mile on treadmill.

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Welcome Wade.

I definitely gravitate more toward the heavy/strength stuff myself. I tend to injure myself more with the ballistic/high rep stuff. Et voila, my back injury doing cleans as part of a MetCon.

That said, I don't think I'd be losing blubber like I have been were it not for the MetCons on top of the strength stuff.

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[B]Wade[/B]! PM me if you'd like. I live in Hinesville and haven't found a counterpart in the area yet.

[B]12-29-09[/B]
Had big plans for this one but met a young 1LT doing some CFWU stuff and ended up chatting more than W'ingU. He found out I was a retired SF guy and it was off to the races since he plans on attending SFAS in the near future. Good kid. Anyway, I talked him into this:

10-9-8-7-6-5-4-3-2-1 DL #185
1-2-3-4-5-6-7-8-9-10 Press #95

We finished at about the same time. My time was 14:19.2

I really enjoyed working out with someone. Quite a motivator. I'll bet my Cindy would improve if I had someone to "compete" with.

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[QUOTE=John Scott Rezendes;716690]

10-9-8-7-6-5-4-3-2-1 DL #185
1-2-3-4-5-6-7-8-9-10 Press #95

We finished at about the same time. My time was 14:19.2

[/QUOTE]

Dude, that's a workout I'm going to try in another week or so when my back's all happy again. I'd call that Unlucky Elevens. :)

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[B]12.29.2009-Tuesday[/B]

Warmup - none really; packed (PACKED) gym.

[B]Strength:[/B]
Back Squats: 10,5,3,1
65, 75# warmup
85/95/ - then 105,115,125,145f, 145 (barely to parallel)
[I]Disappointing! I got 145 last time we did heavy squats (3/3/3/3/3) when it was warm out.[/I]


[B]WOD "J.T."[/B]
21 - 15 - 9
handstand push-ups
ring dips
push-ups
10:04 (box assist dips) [I]This was a toughie! Then 3 sets of 10 bench dips with feet up and a 25# dumbbell. Will I ever be able to do dips??:rolleyes:[/I]