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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Pat Quigley 11-20-2009 05:02 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday night has a dispute with an avacodo pit that didn't want to be removed. The pit won and I cut my hand at the base of the first finger. I thought that it would be healed enough to work out but it opened today when I was doing some pull ups in warm up. This eliminated Fran and the DL WOD from the main site.

did some bench presses and over head presses. P/T for the shoulder impingment is coming along well. Hadn't done any weighted presses since starting therapy.

Bench press: 10 X 95, 10 X 135, 10 X 185, 5 X 225.
Over Head Press: 10 X 95, 3 X 135, 1 X 185 (f), 3 X 155, 3 X 165.

Tomorrow maybe I'll do some back squat work.

Jay Szerencsy 11-20-2009 05:57 PM

Re: Over 50 Crossfitters Sign In
 
Dead Lift

10x45, 10x95, 10x115, 5x135, 3x155, 1x185, 1x205, 225 fail

I was disappointed that I didn't beat my PR. I was also little dizzy after the heavier lifts.

Does any one get a little dizzy?

John Burch 11-20-2009 07:54 PM

Re: Over 50 Crossfitters Sign In
 
Jay yes sometimes I do get dizzy doing DL work one time I almost passed out, felt like I was going down anyway

no WU late to the box
WOD
21 135# DL
21 135# Hang Clean
21 135# push jerk
15 135# DL
15 135# Hang clean
15 95# push jerk had to drop some wieght I could not cut the mustard
9 135# DL
9 135# Hang clean
9 95# push jerk

m/55/180#

David Orr 11-20-2009 09:12 PM

Re: Over 50 Crossfitters Sign In
 
Respirator on

1320 meters stairmaster level 9
50 jumping jacks
30 squats
500 single unders

Respirator off

Going to try for some deadlifts today to help out the hamstring. Difficult to get full hip extension in the bottom position yet.

10 reps #135
10 reps #155
10 reps #185
5 reps #215

Wife just called and told me she locked her keys in the car, so this workout will be completed later. Just as well, Can feel the injury light off soon as the weight comes off the floor...

Terry Dickman 11-20-2009 10:08 PM

Re: Over 50 Crossfitters Sign In
 
Only got in two workouts last week in NJ, plan on starting MEBB next week.

11-20-09
Annie - 8:24
Double unders getting much better, can actually string 20+ together now.

Jeff Kilinski 11-21-2009 06:23 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jay Szerencsy;699558]Dead Lift

10x45, 10x95, 10x115, 5x135, 3x155, 1x185, 1x205, 225 fail

I was disappointed that I didn't beat my PR. I was also little dizzy after the heavier lifts.

Does any one get a little dizzy?[/QUOTE]


Squats too. Sometimes stars. Anytime the blood flow from your head goes to your legs and the pressure in your head goes down, your eyes are the first to get effected. Charlie can comment on this too but back in the day flying, if you didn't "jump on your g's", you could get tunnel vision. The minute you gave it a little grunt (to put pressure back in your head) your vision would restore (if you weren't too far gone by that time).

Took the last couple of days off. Part schedule, part just plain rest.

Jeff

Diane Dennis 11-21-2009 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Jay - I don't get dizzy but I do see stars.

Rest day today, thank goodness. Still have DOMS from the back squats.

Deb Weber 11-21-2009 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Today I discovered that the knurl on a barbell is a handy way to remove skin tags (wow, a positive of the sloppy clean - realized post-WOD, that annoying little thing on my neck is gone!)

[B]Jay,[/B] my husband says Im perpetually dizzy.:rofl:
[B]Linda[/B] beautiful job! Nice work - keep posting, reminds me that I have to prax more.
Thanks, [B]Diane![/B]



[B]11_19_09[/B]
Strength: thrusters 3,3,3,3,3
55/75/85/90/100(1)
[I]Idve gotten the 100s if my husband wasnt spotting, with this look on his face: :eek:
hahahahahaha. He's supportive, but doesn't watch very often.... pbly a good thing b/c when he's around he usually makes me laugh! :)[/I]



[B]11_20_09[/B]
Warmup: Row 500 (1:56), pushups, back ext, squats etc.

[B]WOD[/B]
For Time:
21-18-15-12-9-6-3
pull-ups
push-ups
squats
Rx: 15:18 (still a slowpoke :shrug:)
Post-wod: negatives, negatives in the corner (wide), 20# DB Rows (15 each side), 45# DB Rows (10 each side). Is there some secret to getting better at pullups???
Bodyweight workouts make me sorer than the weights!



[B]11_21_09[/B]
Warmup: pushups, back ext, squats, situps

[B]WOD[/B]
21 - 15 - 9
squat cleans - 135# (85#)
handstand push-ups
Rx 85#: 13:xx? I forget now.
This was tough at the end of the week. Sheesh!!

Rest day tomorrow!

John Burch 11-21-2009 12:04 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU
WOD Fran
6:43 thrusters done @ 65# should have been done @ 95# easy to back off when i starting thinking about the WOD to long

m/55/180

John Warkala 11-21-2009 01:01 PM

Re: Over 50 Crossfitters Sign In
 
[B]Jay[/B]- I look at getting dizzy as a cost savings. I used to pay good money to get "dizzy" !

11/20/09- Rest Day

11/21/09
Row 4000m - 16:11.0
KB Drills
Ring Drills and practice

WOD
"Modified" J.T.
21-15-9
Press (95#)
Dips
Push Ups

13:53

Mark Ervi 11-21-2009 02:03 PM

Re: Over 50 Crossfitters Sign In
 
I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. Because of some significant scoliosis, it is exactly the kind of injury that I thought I would get from doing Crossfit when I started two years ago. However I have had a wonderful experience of having almost no problems with my back for two years of doing Crossfit. I am convinced that all the great core work has benefitted me greatly. So, I am going to assume that I have just strained something, and will recover with rest, and be back at the workouts in a week. I am sure that I will try to run again even sooner. But for now even walking is a pain.

Terry Dickman 11-21-2009 03:43 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Mark Ervi;699836]I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. [/QUOTE]

Hope it gets better quick Mark. I injured my back a few months ago deadlifting. Could hardly walk for 2 days, but after a week of rest I was amazed how fast I recovered. Went right back to working out and felt fine. I really think the speedy recovery has to do with just being in shape and lots of fish oil :)

11/21/09
For Time
21-15-9
Front Sqauts 135 lbs
Ring Dips
then 400m run

Time - 9:59

David Orr 11-21-2009 05:28 PM

Re: Over 50 Crossfitters Sign In
 
[B]Mark:[/B] Back injuries always suck, hope to see you back at it soon!

400 meters stairmaster level 10
50 jumping jacks
30 squats
150 single unders

For time:

21 HSPU (smith machine at chin height)
400 meters stairmaster level 10
21 pull ups w/#40 vest

15 HSPU
400 meters stairmaster level 10
15 pull ups w/#40 vest

9 HSPU
400 meters stairmaster level 10
9 pull ups w/#40 vest

14:21

Pat Quigley 11-21-2009 06:19 PM

Re: Over 50 Crossfitters Sign In
 
Doing any physical therapy Mark? I've been in and out for 2+ months. I give them limits I'm working on or exercises that are hindered by joint movement and they work on it with me.

After regular warm up, I did some skill work on back squat: 5 X 5 X 225 box squats.

Did the 091121 work out:

21 HSPU (feet on wall, body at angle), 400 m. run (5.1 speed on treadmill), 21 weighted pull ups (35 lb dumbbell), 15 HSPU, 400 run, 15 weighted pull ups, 9 HSPU, 400 m run, and 9 weighted pull ups.

16:44.

I do these HSPU facing the opposite way that the rest of you are probably facing a wall for support. I have trouble getting on my hands being blinded to the wall I am supposed to use for support behind me.

Just signed up for a Level 1 certification for March in San Diego.

Linda Kardos 11-21-2009 06:47 PM

Re: Over 50 Crossfitters Sign In
 
Mark, take care of yourself!
Gee everyone seems to be having a touch of bad luck. I shouldn't be complaining about my nagging "tennis elbow" (keeping it in check with low reps and good warmups).

Thanks for the shout-out Deb. I found something that is working for me. FWIW - The best way to get better at PLUs is to just keep at it. I used bands a lot until I could kip even though I was able to do strict PLUs.
-----------------------------------------
[B]11/21/09[/B]

[B]Warmup[/B] - same + PLU practise (my kips suck)

[B]SN[/B]
35#x3 hang
45x3
55x1x5
[B]C&J[/B]
55#x1
65x1
70x1x5
[B]BSQ[/B]
70#x3
95x3
115x2
125x1
130x1
135x1
140x1
* Really happy with those squats - the most I've felt confident to do without a spot or racks since moving here.
[U]3 sets of[/U]:
10 each side x BB lunge - 35# (bar racked, OH, racked)
15 HLR

Jeff Kilinski 11-21-2009 10:04 PM

Re: Over 50 Crossfitters Sign In
 
Team workout this morning,

In teams of 2, with only 1 team member working at a time, complete the following in any order desired.

-100 Box Jumps (24"/20")
-100 KB Swings (#35/#25)
-100 Jumping Pullups
-100 Walking Lunges
-100 Knees to Elbows
-100 Push Press (#45/#35)
-100 Hose Waves
-100 Wall balls (#20/#14)
-100 Burpees
-100 Double Unders


I didn't catch our time, really didn't matter. It was a beee..ach.

John Jaeckel 11-22-2009 06:44 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;699947]Team workout this morning,

In teams of 2, with only 1 team member working at a time, complete the following in any order desired.

-100 Box Jumps (24"/20")
-100 KB Swings (#35/#25)
-100 Jumping Pullups
-100 Walking Lunges
-100 Knees to Elbows
-100 Push Press (#45/#35)
-100 Hose Waves
-100 Wall balls (#20/#14)
-100 Burpees
-100 Double Unders


I didn't catch our time, really didn't matter. It was a beee..ach.[/QUOTE]

That's a helluva WOD.

I have done two new PR's this week: 140 in the press and 200 in the front squat. Took a few days off last weekend and noticed a) my body wasn't really sore for the first time in weeks and b) my strength went up. I'm sure this is typical. Dunno about all of you, but at my age, I think a little extra rest (versus CF protocol) now and then is a good thing!

John Warkala 11-22-2009 12:24 PM

Re: Over 50 Crossfitters Sign In
 
11/22/09

Row 2500m - 9:38.0
Ring drills & practice

WOD 1
"Helen"
Run 400m (Sub 40 steps ups to 15" box- Time equivalent)
21 KB swings- 1.5 pood
12 pull ups

11:32 - [B][COLOR="DarkRed"]PR[/COLOR][/B] by almost 5 minutes !

Strange stuff this Crossfit. I had been feeling tired and "slumpy" and was wondering if I was even improving at all and suddenly I pull a 5 minute PR out of my....hat. Even my warm up row today was faster than usual. So, tired but still feeling pretty good......

WOD 2
"Annie"
50-40-30-20-10
Double unders (Subbed single unders 5:1)
Sit ups

12:29

Gotta take advantage of the good days !

David Orr 11-22-2009 06:14 PM

Re: Over 50 Crossfitters Sign In
 
Respirator on

800 meters stairmaster level 10
100 single unders
50 jumping jacks
100 single unders
30 squats
100 single unders

Respirator off

Turnouts, helmet, boots in sand

60 yard run, 80 yards around cones, 60 yards backwards, 60 yard run.

1:32
1:28
1:24
1:26
1:24
1:25
1:26
1:25
1:28
1:27

Rest untimed, long enough to get breathing back to normal. Real mental battle today.

John Scott Rezendes 11-22-2009 07:15 PM

Re: Over 50 Crossfitters Sign In
 
11-22-09

[B]Mark[/B] - Get better. I'm pretty sure the best advise is to remain as active as you can...and be patient with it. Best wishes.

WU:
5-5-5 #95 DL
5-5-5 Ring dips
10-10-10 pullups
5-5-5 #40 KB Goblet squats
5-5-5 #20 wallball shots
50-50-50 SU

WOD: Every few months the C2 folks send me a nice little newsletter. They had a couple of Crossfit workouts inside this month. I took this WO and mod'd it a bit.
row 250m, 10BW squats/10 pushups/10 ABMAT butterfly situps
row 500m, 20BW squats/20 pushups/20 ABMAT butterfly situps
row 750m, 30BW squats/30 pushups/30 ABMAT butterfly situps
row 1000m, 40BW squats/40 pushups/40 ABMAT butterfly situps
27:03.7

Linda Kardos 11-22-2009 07:28 PM

Re: Over 50 Crossfitters Sign In
 
[B]11/22/09[/B]

[B]PLU[/B] practise with red band
[B]Warmup[/B] - same

[B]SN[/B]
35#x3 hang
50x1x2
55x1x2
60x1x2
[B]C&J[/B]
65#x1x2
70x1x2
75x1x2
[B]FSQ[/B]
95#x1
105x1
115x1 (incomplete ROM)
105x1
[B]WOD[/B] - 4 RFT[LIST][*]10m low side shuffle x 4[*]10 crosschops each side - 20#DB[/LIST]4:46

Diane Dennis 11-23-2009 05:35 AM

Re: Over 50 Crossfitters Sign In
 
Today - 11/23/09
6AM workout in Patricks's garage

30 "Bears" (45#)
12:00 - 60 overheads was tough for me

max rep pushups in 3 min: 56

[B]Mark[/B] - Hope your injury is minor and you'll be feeling good soon!!

Jeff Kilinski 11-23-2009 05:51 AM

Re: Over 50 Crossfitters Sign In
 
Sunday, not really a rest day. More of "lets escape to the gym" day. Turned into a real workout.

Back Squat, 5x-5, 135, 185, 185, 185, 185
Shoulder press, 5x-5, 65, 85, 85, 85, 85

Made this one up on the fly, for time

400m Farmers walk, 70#
15 pull ups
15 push ups
400m Farmers walk 70#
12 pull ups
12 push ups
400m Farmers walk 70 #
9 pull ups
9 push ups

17:54


Jeff

John Burch 11-23-2009 06:49 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU
Push Jerk work 95# up to 135#

WOD AMRAP 20:
6 burpees
8 squat clean @ 95#
10 ring dip
6 rounds

m/55/180 CrossFitChesterton

Pat Quigley 11-23-2009 09:41 PM

Re: Over 50 Crossfitters Sign In
 
did the main site work out. AMRAP in 20 minutes: 25 burpees, 15 body weight back squats. Worked with 235 lbs squats. Completed 3 rounds and 6 burpees.

This was a gasser. Worked most of the sets in groups of 5 for the burpees and 10 on the squats.

Terry Dickman 11-23-2009 10:13 PM

Re: Over 50 Crossfitters Sign In
 
[U]11-23-09[/U]
[B]M.E. Back Squats 3-3-3-1-1-1[/B]
275-275-275-285-295-305(f)

[B]12 Min AMRAP[/B]
5-45lb dumbell push press
10-pull ups
15- double unders

8 full rounds,5 db pp, 10 pullups

Deb Weber 11-24-2009 05:06 AM

Re: Over 50 Crossfitters Sign In
 
[B]11.23.2009-Monday[/B]
Warmup: Row 500, pushups, back ext, situps, squats.

[B]WOD[/B]
10 rounds for time of:
10 thrusters - 95# (65#)
10 knees to elbows

21:07 65#. :( Speed OR a good rep.

Pullup challenge (I should've done this first). Still only 3-4 - not worth working on - shot after all the k2es and hands shot from Friday.
Extremely disappointing!

David Orr 11-24-2009 08:03 AM

Re: Over 50 Crossfitters Sign In
 
respirator on

800 meters stairmaster level 10
150 single unders
50 jumping jacks
150 single unders
30 squats
150 single unders

respirator off

4 rounds

10 burpees
10 #95 full squat clean
10 ring dips
10 knees to elbows
10 back extensions on stability ball

19 min.

Sloooow today. Will do better tomorrow.

John Burch 11-24-2009 05:16 PM

Re: Over 50 Crossfitters Sign In
 
CFC WU
WOD
8 rounds
10 35# KB swings
10 knees to elbow
7:27

post WOD
row 100m x4 :30 rest between rounds

m/55/180 CrossFitChesterton

Jay Szerencsy 11-24-2009 06:32 PM

Re: Over 50 Crossfitters Sign In
 
Mark - hope you're feeling better.

11/23/09 It was my 61st birthday. I can't believe how old I am. I certainly don't feel like it. I am sure it's this Crossfit stuff for sure. The positive effect is mental as well as physical.

To celebrate my birthday, as per my request the 6 AM session did Filthy Fiftys. I scaled with step ups and jumping pull ups and 45lb thrusters instead of wall ball 33:48. It was a great way to start the day. I hope to do the 50's every year on my birthday.

11/24/09 Power cleans 10x45, 6x65, 3x95, 3x115, 2x125

Deb Weber 11-24-2009 06:54 PM

Re: Over 50 Crossfitters Sign In
 
[B]11.24.2009-Tuesday[/B]

Warmup: Situps, Back Ext, Squats, Dislocates, Pushups.

[B]WOD:[/B]
For Time:
500 meter Row
21 overhead squats - 95# (65#)
21 box jumps
500 meter row
15 overhead squats
15 box jumps
500 meter row
9 overhead squats
9 box jumps
500 meter row

19:32? or... 19 something. 65#, 20" box. Wasted a lot of time getting feet in & out of rower. Upper body is no longer a prob w/the OHS...legs were very sore today, struggled w/ROM. But w/more prax my OHS will be passable!

New box in the gym tonite - thing must be three feet tall. :)

Jay Szerencsy 11-25-2009 05:54 AM

Re: Over 50 Crossfitters Sign In
 
Today's WOD

3 Rounds for time

5 Burpees
10 DB Clean and Press #20
20 DB SDHP #20
40 Squats (air)

time 8:28, one of my better efforts

Also did 4 rounds Tabata push ups and 8 rounds Tabata sit ups.

HAPPY THANKSGIVING TO ALL

ENJOY YOUR WODS AND TURKEY!!

Jeff Kilinski 11-25-2009 06:07 AM

Re: Over 50 Crossfitters Sign In
 
Mon, Rest

Tues, CDLs (Clean Dead Lifts)5x-5, Did all of these at 135 to work on form
Tues, 15-12-9 95# Power Snatch 21-15-9 pull ups, 7:24

You all see Robbwolf dot com? Lots of drama this weekend at the Black Box.

How many here Paleo? I gave Zone a shot and finally had my wife buy in but to get the carb count right I was eating a bucket of brocolli. Paleo, except for the NO diary, grains, etc, seems a bit easier. I don't need to loose weight (done that already) just really want to using the right fuel. Recovery a big issue nowadays.

Jeff

Diane Dennis 11-25-2009 06:48 AM

Re: Over 50 Crossfitters Sign In
 
Today - 11/25/09
workout with husband in Patrick's garage

WU: shoulder pass-throughs, jumping jacks, dynamax DLs, dynamax high-pulls

WOD:
7X
7 dynamax (12#) squat cleans
7 dynamax burpees
11:41

Post WOD:
alternating with my husband: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-21 KB swings
combined the last 6-5-4-3-2-1 into 21 in order to save time because I had a pressing appointment and had to run.

Happy Thanksgiving everyone!!

Mark Ervi 11-25-2009 02:48 PM

Re: Over 50 Crossfitters Sign In
 
My back is feeling a little better. I did 110 squats and 65 push-ups yesterday without creating any new discomfort.

Felt Good enough for a run today.
I ran 5K on the road in 26:42. Mile splits were 8:36, 8:46, 8:26

I have strained a nerve or tendon or something weird in my right arm.
Certain simple movements can generate sharp, sharp pain down about half the length of my forearm. Other movements create no problem at all. So I am going to be keeping any arm weight work light for awhile. Had something like this come up once from doing a bunch of pull-ups. I just lived with it for weeks and it finally went away.

Mark Ervi 11-25-2009 02:49 PM

Re: Over 50 Crossfitters Sign In
 
Jay-
Congrats on the 61st birthday. You were bold to do the 50's. Way to knock them out.

Pat Quigley 11-25-2009 04:17 PM

Re: Over 50 Crossfitters Sign In
 
Happy birthday Jay. You made it!

Did the Deadlift workout skipped last week: 1111111

Usual warm up. Then 5 X225, 3 X 315. Then for the main set: 365, 405, 445, 470 (f), 455 (f), 405, 405.

Last PR was 465.

Lots to do today. I'm cooking tomorrow for wife, 2 daughters, son in law, 2 grandsons, brother and his wife, nephew, and niece. Tomorrow is my 40th wedding anniversary. I'm feeling really blessed with good fortune.:kicking0::kicking0::kicking0::kicking0:

Have a great day tomorrow gang.

Jim Colby 11-25-2009 04:50 PM

Re: Over 50 Crossfitters Sign In
 
64 years old and pulling 465....very impressive!! Nice work. Some good stuff going on in this thread!

Deb Weber 11-25-2009 05:51 PM

Re: Over 50 Crossfitters Sign In
 
[B]1.25.2009-Wednesday-[/B]
Warmup (usual, row situps squats back ext)

[B]Complete as many rounds as possible in 20 minutes of:
25 burpees
15 deadlifts - 185# (135#)[/B]
5 rounds + 13 burpees (135#)

That's great [B]Mark[/B]! I had a forearm issue like that, had to train with weird grips that didn't hurt it; it just went away after a while.
[B]Pat,[/B] gotta love a man who can cook!!! :D
[B]Jeff, [/B] I did Zone and am now Paleo.

[B]Happy Thanksgiving all![/B]

John Burch 11-25-2009 08:44 PM

Re: Over 50 Crossfitters Sign In
 
Mark hope your up to full speed soon
Jeff I want to work into the zone,
CFC WU
WOD Fight gone bad T 224

m/55/180


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