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Charles Pyke 07-27-2009 09:20 AM

Re: Over 50 Crossfitters Sign In
[B]Pat[/B]...that Strong Person Competition sounded like fun. Nothing fancy, just a kind of grass roots "let's go out and do this" kind of thing.

[B]Terry[/B]...Sacramento. Haven't been that way in a long time. I have always liked that town. My California exposure is limited...mostly around Castle AFB in Atwater (before they closed it) for various bits of training. Lots of trips all over the state though.

Everyone is doing lots of fun work.

I'm back from the wonderful luny land of a military exercise that went all through the weekend. Didn't get home until 0300 today. To borrow a quote from Mark Rippetoe the whole experience was "silly shirt" (minus the r). I could jump on a soap box and orate for a long time, but I won't.

Will mention that I ate strictly Zone. Kept my alertness high through the whole ordeal.

[B]If There's a Stupid, Illogical Way to Do Something, That's How We're Going to Do It Broccoli[/B]

I know, there's no broccoli here. Brad and the guys had to participaate in the exercise too. At "end ex" they were forgotten. Everyone else ran home and left them stranded out on the flight line. They just now made it back in. An airfield is a very big place and it takes a long time walk with those short little legs, no matter how much crossfite you do. That and Brad forgot where he left his car keys.

Diane Mahoney 07-27-2009 09:35 AM

Re: Over 50 Crossfitters Sign In
Thanks you guys!!! See you in five years!

John Warkala 07-27-2009 01:39 PM

Re: Over 50 Crossfitters Sign In
Home again and KB certified !!!:pepper:

Weekend WODs;
Hundreds of KB swings, cleans, snatches, push press, thrusters, deadlifts, swing and release, hand to hands, etc. and (horns blaring) Turkish Get Up !:kicking0:

The KB cert was great. And I got to share it with my 16 year old son.

I actually didn't think I would pass the final test due to my bum hip. I would have bet the farm that I wouldn't ever be able to do a Turkish Get Up (required for certification) and that was fine with me. I was primarily looking for exercises to do that would help with rehab after my upcoming hip surgery.
But Jeff Martone is an excellent coach and instructor. He was able to show me some stretches and other techniques that allowed me to get it done and pass the test !

The second bit of good news is that I saw my orthopedist this morning and we postponed my surgery for another 3 months. This will give me a chance to lose some more weight (I'm down 25 lbs since 5/1/09) and make the surgery easier (for the doctor) with a better chance for a positive outcome.

What I don't understand is how I'm losing weight and getting stronger doing crossfit only when for years I kept my weight up so I wouldn't lose strength in the basic lifts......go figure.

Mark Ervi 07-27-2009 02:28 PM

Re: Over 50 Crossfitters Sign In
Congratulations on the KB Cert!

Today, I did CFWUx3 w/assisted dips.
Did 6 mins. running on treadmill.

Then, did AMRAP in 20 mins. of
10 thrusters w/30lb. barbell
10 sit-ups on slightly slanted slant board
10 back extensions on a Roman Chair.

I did 10 rounds and 1 set of thrusters.

Pat Quigley 07-27-2009 03:30 PM

Re: Over 50 Crossfitters Sign In
John, props on the certification. What kind of surgery are you anticipating? For me the weight thing, since the end of my triathlon days, has been an issue. I've dropped some 12 lbs and 2-3 inches from my waist since I combined crossfit with a Paleo diet. I think the constantly shifting challenge of crossfit just revs up the metabolism.

Today after a warm up, I started doing Cindy: AMRAP in 20 minutes: 5 PullUps, 10 PushUps, and 15 Squats. Last time I did 17. This time I finished 11 rounds in 11:05 and I got sidetracked by conversation on yesterday's Strongman. I'm not complaining, I probably could have used a day off anyway. I'll take that day tomorrow.:kicking0:

Diane Dennis 07-27-2009 04:44 PM

Re: Over 50 Crossfitters Sign In
[B]John W: I can't express how giddy I am with your [B]KB success[/B]![/B] Your ability to do a TGU makes me smile from ear to ear!! If you lived closer than 415.94 miles away (per Mapquest), I would be jumping in the little black car and coming up to meet you in the gym for some of your now expert KB instruction!

I am rooting for you for the next three months prior to your surgery. Keep doing what it takes as a CrossFitter, and who knows how long you might be able to ward off that surgery :D.

Bill Houghton 07-27-2009 05:11 PM

Re: Over 50 Crossfitters Sign In
W/U trunk twisters, body rows, squat warm up.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (scaled jumping)
10 Push-ups
15 Squats to 16" box, which is below horizontal for me

10 rounds

Cool down 50 Abmat sit ups

John Burch 07-27-2009 06:45 PM

Re: Over 50 Crossfitters Sign In
congrats JOHN W

PJ 555 @ 115#
5 @ 155#
5 @ 160#
WOD 21/ 15/ /9
HSC @ 115#
wall ball 20# @ 10'
time 12:54


Tom Rolen 07-27-2009 06:49 PM

Re: Over 50 Crossfitters Sign In
[B]JW[/B], Congrats on the KB Cert....impressive with being able to put off surgery. Keep us informed. Nice job with including your son, there is nothing like being able to do something worthwhile with your children.

One Arm Rows x 5 with 100lb
10 Pushups
20 Squats (seems that I can't read)

11 rounds, but did it in 30min. Nasty deNausea kicks in around the 8-10 min mark and continues to kick my butt.


John Warkala 07-27-2009 10:16 PM

Re: Over 50 Crossfitters Sign In
Many thanks to all for the props on the Cert. It was a lot of fun and a lot of work. Not a lot of lecture and a whole lot of practice.

Pat- Glad you had a good time at the Strong Person event. I'll be getting a Hip Resurfacing (Hopefully) otherwise a Total Hip Replacement. There's no cartilage left in my right hip and I've got bone on bone arthritis. I just have to monitor it because if the bone wears away too much, then it's straight to the Total Hip.

Dianne- If by little black car, you mean the Beemer. I'd teach a free class for the chance to drive it around the block !

AM- 60 min Nordic Track: 4 miles -Had to make up for the crap I ate over the weekend.

Row 2500m: 10:02.6

AMRAP in 20 minutes
30 box jumps (Subbed step ups to 15" box)
20 Push Press (Used 45# Kettlebells-I am gonna milk this KB thing)
30 Pull ups (RXed)

2 2/3 rounds + 20 pull ups

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