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

Jeff Kilinski 02-22-2010 07:17 AM

Re: Over 50 Crossfitters Sign In
 
Sunday, Feb 21

Shoulder Press 3-3-3-3-3, 115, 125, 135 (PR), 125, 125

"Garrett" Not prescribed

3x
75 Squats
25 Pushups
25 Pullups

15:43

John Scott Rezendes 02-22-2010 01:26 PM

Re: Over 50 Crossfitters Sign In
 
[B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:

[B]2-22-10[/B]
WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges
WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something:
60 Pushups
50 Ring rows
40 Situps
30 Squats
20 Ring Dips
10 20" Boxjumps
5 Burpees

My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.)

John Jaeckel 02-22-2010 04:34 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;743585][B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:

[B]2-22-10[/B]
WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges
WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something:
60 Pushups
50 Ring rows
40 Situps
30 Squats
20 Ring Dips
10 20" Boxjumps
5 Burpees

My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.)[/QUOTE]

That would be my creation. I'll go back and check my time see how we compared. Yeah, 14-somethin', but I didn't have any phone calls and my form on the ring rows was not great as I recall.

John Jaeckel 02-22-2010 04:39 PM

Re: Over 50 Crossfitters Sign In
 
02/21/10: Rest

(been pretty much one day on/one day off for the last week, needed the rest yesterday though after the brutal package @Rogue on Saturday.)

02/22/10:

WARMUP—
Bike
Bench Press 10x135
SDHP 20x53
OHS 10x w/PVC

STRENGTH—
Sotts Press
5x30 lb. bar
5x26 lb. k-bell (right arm), 5x26 lb. k-bell (left)
5x35 lb. bar
3x26 lb. k-bells (both arms at same time)
3x40 lb. bar

Bench Press
5x135, 5x155, 5x175, 5x185, 5x205

CASH-OUT/WOD—
Ball Slams (25 lb)
AMRAP for :60 (33)
Rest :30
AMRAP for :60 (28)

Jeff Kilinski 02-22-2010 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Monday, Feb 22,

Power Snatch 1-1-1-1, 95 lbs, 95 lbs, 105 lbs, and 115 lbs

WOD

3x
6 Power Snatches (80#)
12 Get-ups 20#
50 Air Squats

14 mins 39 secs

Pat Quigley 02-22-2010 06:37 PM

Re: Over 50 Crossfitters Sign In
 
simple work out for today: Run or Row 5K

I rowed and broke the WOD down to 2X2.5K with a brief rest between sets.

This timed to: 11:27 and 11:33. Total time was 23:00. This is 35 seconds better than when done on 091109.:pepper::pepper::pepper:

John Burch 02-22-2010 07:26 PM

Re: Over 50 Crossfitters Sign In
 
John Scott I wonder where we would rank

2/22 CFC WU -situps pullups

5 weighted pullups @ 75#

WOD AMRAP in 8:00 12 pushup 12 KB swings @ 44#
7 rounds + 12 pushups 7 KB swings

Post WOD 4 rounds max rep pushpress @ 115#
10
10
8
8

m/55/180 CrossFit Chesterton

Stephen R. Lampl 02-22-2010 11:18 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100222 MONDAY

[/B][/I][I][B]Warm-up:
[/B][/I]800m run
25 shoulder pass thrus, added 10 X 2 body circles
then 2 X of:
10 back ext
10 ghd sit-ups
10 straight-legged DLs w/ 45# bar
then 25 X 1 of DROM

[I][B]Strength Work:
[/B][/I]Back Squat 5, 5, 5, 5, 5.
[B]Warm-up: [/B]10 X 95#
[B]Working:
[/B]115# X 5
135# X 5
155# X 5
[COLOR=Blue][B]175# X 5[/B][/COLOR] - [COLOR=Black]PR for reps! (started to get a bit ragged on last couple)
165# X 5

[I][B]WOD: Pull-up Ladder
[/B][/I]With a continuously running clock, perform 1 pull-up the first minute, two the second, three the third, etc. until failure. You may drop off the bar and rest, but must continue and complete all pull-ups for the specific round within the minute.
[B]Got 10 rounds = 55 pull-ups. [/B][I]
Very happy with this score, considering my absence. Best is 13 rounds + 9 pull-ups from 090814.....[/I][/COLOR]

Nancy Cohen 02-23-2010 10:37 AM

Re: Over 50 Crossfitters Sign In
 
[SIZE="3"][COLOR="RoyalBlue"][B]WOD:[/B][/COLOR][/SIZE]
[B][COLOR="DeepSkyBlue"]Single leg step-ups[/COLOR][/B] while holding 25 lb plate straight overhead. 3 sets of 10 on each leg.

[COLOR="DeepSkyBlue"][B]CFE rowing[/B][/COLOR], 85% Tempo for 20 minutes. Total Distance = 4125 m.

oops....I mixed up 2 of the CFE workouts. I was supposed to do 20 minutes all out for distance. But for some reason, as I was rowing, I "remembered" that it was only supposed to be at 85% effort. Of course, the 85% effort part, belonged to a different workout. Oh well.

Pat Quigley 02-23-2010 11:14 AM

Re: Over 50 Crossfitters Sign In
 
as for the testing of strength, etc. try this site (WFS):

[url]http://www.exrx.net/Testing.html[/url]

Stephen R. Lampl 02-23-2010 01:29 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100223 TUESDAY

Warm-up:
[/B][/I]800m Run
25 DROM
2 Shoulder pass throughs (+ 10 x 2 of body circles)
---------------------------------
2 X of the following:
15 back extensions
15 GHD sit-ups (subbed ab-mat)
15 OHS 45#/18# (subbed weighted PVC)
15 L-sits (use parallettes or the pull-up bar)
15 goblet squats
-------------------------------
50 double unders

[I][B]WOD: AMRAP in 20:00
[/B][/I]10 Burpees
100m run
-------------------------------
[B]My Score: [/B]9 rounds + 8 burpees. No endurance. Burpees broken, runs were more like shuffles.

Stephen R. Lampl 02-23-2010 01:36 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;744088]as for the testing of strength, etc. try this site (WFS):

[URL]http://www.exrx.net/Testing.html[/URL][/quote]

Excellent site, Pat. Thank you!

John Scott Rezendes 02-23-2010 02:18 PM

Re: Over 50 Crossfitters Sign In
 
[B]2-23-10[/B]

WU: Walk 1.26 miles
Run 1 mile
Row 1600m=7:10.9

[B]WOD[/B]
HPC
#45x5/#55x5/#65x5/#75x5/#85x5/
#95x3/#105x3
#115x1
#125x1
#135x1
#145x1 (old PR)
#155x1
#165x1 [COLOR="Red"]F[/COLOR]
#165x1 [COLOR="Green"]PR[/COLOR]
#95x5

Cashed out with C2 30sec on/30sec off intervals x 11
and a 4 mile bike ride

John Jaeckel 02-23-2010 04:47 PM

Re: Over 50 Crossfitters Sign In
 
2/23/10:

WARMUP—
Bike
25 Squats
30 flutter kicks (4 ct)
10 OHS with PVC

STRENGTH—
Suitcase Dead Lifts
3x115 (right arm, then left)
3x135 (right, then left)
3x155 (right, then left

Side Press
3x53 (right, then left)
3x53 (right then left)
3x53 (right, then left)

WOD—
21, 15, 9
Ring body rows
Back Extensions

5:11

Jeff Kilinski 02-23-2010 06:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;744088]as for the testing of strength, etc. try this site (WFS):

[url]http://www.exrx.net/Testing.html[/url][/QUOTE]

Took a quick look at this, I put in my age (50) and a test number of pushups (20). Population average is 21? My score was 47 and ranked "average". Now I've done 54 ME (after half of bottle of Early Times answering a challenge). I can't see more than 50% of the 50+ population doing more than 20 real pushups. If so, I'm a real wimp.

Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days.

Tim Fisher 02-23-2010 08:29 PM

Re: Over 50 Crossfitters Sign In
 
db swings 16x55, 14x60, 12x65, 10x70, 10x75
bp 15x45, 10x135, 10x185, 10x185, 10x185
incline sit ups (45lb) 3x15
sumo pulls 135lb 10x3

Deb Weber 02-24-2010 03:23 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days.[/QUOTE]
That's one badass wimp!;) I thought I saw that the ladies pushups were knee pushups!:rofl:

Who signed up for the Masters competition? I saw Skip is....

Jeff Kilinski 02-24-2010 05:26 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;744458]That's one badass wimp!;) I thought I saw that the ladies pushups were knee pushups!:rofl:

Who signed up for the Masters competition? I saw Skip is....[/QUOTE]

How is that going to work. They had the Midwest sectionals the other week. It came up pretty fast and I did not see any masters category. We had three guys I'm aware of here in Chicago that qualified for Regionals.

John Burch 02-24-2010 05:33 AM

Re: Over 50 Crossfitters Sign In
 
2/23

WOD 3 rounds

20 95# racked barbell lunge
40 sit ups
8:44

pressed for time after a date in traffic court, had to do the WOD alone everyone was finished and gone home
Im in Deb

m/55/180 CrossFit Chesterton

John Jaeckel 02-24-2010 07:02 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;744307]Took a quick look at this, I put in my age (50) and a test number of pushups (20). Population average is 21? My score was 47 and ranked "average". Now I've done 54 ME (after half of bottle of Early Times answering a challenge). I can't see more than 50% of the 50+ population doing more than 20 real pushups. If so, I'm a real wimp.

Ok, So I'm a wimp. I'm taking a rest day after doing 375 squats with a side of pushups, getups, pullups, running, and power snatches in the last couple of days.[/QUOTE]

Jeff,

Notice they qualify a complete rep as your chest touching a balled fist on the floor. Not chest all the way to the floor. Did you see that? As such, I think you mght be able to do more under that criterion.

Deb Weber 02-24-2010 09:35 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]How is that going to work. They had the Midwest sectionals the other week. It came up pretty fast and I did not see any masters category. We had three guys I'm aware of here in Chicago that qualified for Regionals.[/QUOTE]

[url]http://games2010.crossfit.com/qualifiers/masters-registration-opens-soon.html[/url] (wfs)
Im not old enough!

William Simpson 02-24-2010 09:54 AM

Re: Over 50 Crossfitters Sign In
 
Thanks for keeping up with the log guys!

Seeing all of you kick my 31 y/o butt on most of these WOD's is great incentive.

Keep it up, I'll be gunning for ya!

Jim Cordes 02-24-2010 12:23 PM

Re: Over 50 Crossfitters Sign In
 
2/24 WOD.

Posted as “Frank” (yes, Fran is tougher than Frank)
21 – 15 – 9 Reps of
Front Squats
Pull ups

But too many people to set up those stations, so we ended up doing a team WOD. Each member does:
50 Front Squats
50 Pull-ups.

Eric B and I completed it in 8:42 at #115 (#135 Rx'd for men).

We broke work into five sets of ten. First two sets I got 10 front squats without break, then five's. Thanks to Malzone for prompting me to rest the weight on my pecs primarily with some weight on fingers and elbows out horizontally, instead of holding the weight with my arms. Made the front squats much easier.

I had been wasted by a cold over the weekend and into the week, so this was my first WOD since Friday. Did not come with a full gas tank, that's for sure, but was pleased I didn't cheat on (hardly any) of my front squat reps. Still missed a few pull-up reps, unfortunately.

The Claw

John Burch 02-24-2010 08:02 PM

Re: Over 50 Crossfitters Sign In
 
short WU

Floor press
10 @ 95#
1@ 145#
1@ 165#
2@ 215#

WOD AMRAP in 6:00 135# front squat
40

Nice of ya to check in William

m/55/180 CrossFit Chesterton

Tim Fisher 02-24-2010 08:58 PM

Re: Over 50 Crossfitters Sign In
 
deadlifts - #135x15, #225x10, #315x7, #315x7, #315x7, #315x7, #315x7

10 min. on bike

Did not want to work out tonight but some how I did anyway.

Pat Quigley 02-24-2010 09:46 PM

Re: Over 50 Crossfitters Sign In
 
did the 100223 workout: Crossfit Total. Last attempt at this was Sept.'09. Total was 1040. Off and on physical therapy for various things starting in 10/09. So, I avoided heavy single lifts.

Today, achieved: BS365, OHP 185, 195F, and DL465. None of these are pr's. For BS, I used a bench to set decent and safety bars on powercage. Felt good to go heavy. Total: 1015.

Had an unusual problem on the DL. My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about. We are doing DL in the crossfit class this Saturday, so I can bring this up. When I have failed at a weight on the DL, it's on the way up. I attempted 500 lbs months ago and lost it somewhere around my knees. Any one with ideas about how things can go wrong on the decent?

Stephen R. Lampl 02-25-2010 12:40 AM

Re: Over 50 Crossfitters Sign In
 
[B][I]100224 WEDNESDAY

REST DAY. [/I][/B]
10K Row = [B]48:44[/B]
Took it relatively easy - - trying to build my endurance......

Deb Weber 02-25-2010 04:40 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about.[/QUOTE]

I have that on and off w/one shoulder...right now it's kinda on; feels weaker than the other shoulder, preventing progress in some lifts.

Did it feel better after? For me it seems like its a bunch of muscles contributing - down my side under the armpit, around my ribs/back and across my chest.

It feels a little better if I do the shoulder (p)rehab stuff; if I foam roll and use the trigger point ball on my upper back, lats, teres, the top of my traps, my armpit & side, my triceps and my chest inner and outer pec everything's a lot looser.

Jeff Kilinski 02-25-2010 05:32 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday, Feb 24

Strength,

Split jerk, 3-3-3-3 95, 135, 155 (PR), 135

I didn't expect to get to 155 but the guys I was working with went there so it was one of those, "What the hell" moments.

WOD,

75, 75# Thrusters for time

9:59

What a biach!

John Jaeckel 02-25-2010 07:44 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;745094]I have that on and off w/one shoulder...right now it's kinda on; feels weaker than the other shoulder, preventing progress in some lifts.

Did it feel better after? For me it seems like its a bunch of muscles contributing - down my side under the armpit, around my ribs/back and across my chest.

It feels a little better if I do the shoulder (p)rehab stuff; if I foam roll and use the trigger point ball on my upper back, lats, teres, the top of my traps, my armpit & side, my triceps and my chest inner and outer pec everything's a lot looser.[/QUOTE]

[B]Deb,[/B]

Glad you're back. :)

John Jaeckel 02-25-2010 04:44 PM

Re: Over 50 Crossfitters Sign In
 
02/24/10: REST

02/25/10:

WARMUP—
Bike
25 Squats
20 pushups

STRENGTH—
Front Squat (focused on form on these— getting real deep)
3x115
3x135
3x175
3x185
1x195 ([B]F[/B] on 2)

WOD—
"JT" (Scaled)
21 Ring Dips (clean)
21 HSPU (26" Box)
21 Pushups (clean)
15 Ring Dips (light band)
15 HSPU (20" Box)
15 Pushups (clean)
9 Ring Dips (light band)
9 HSPU (20" Box)
9 Pushups (clean)

15:08 (that one is a BEAST)

John Jaeckel 02-25-2010 04:49 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;745040]did the 100223 workout: Crossfit Total. Last attempt at this was Sept.'09. Total was 1040. Off and on physical therapy for various things starting in 10/09. So, I avoided heavy single lifts.

Today, achieved: BS365, OHP 185, 195F, and DL465. None of these are pr's. For BS, I used a bench to set decent and safety bars on powercage. Felt good to go heavy. Total: 1015.

Had an unusual problem on the DL. My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about. We are doing DL in the crossfit class this Saturday, so I can bring this up. When I have failed at a weight on the DL, it's on the way up. I attempted 500 lbs months ago and lost it somewhere around my knees. Any one with ideas about how things can go wrong on the decent?[/QUOTE]

Pat, you are one strong S.O.B. :)

BTW, I get cramps/tightness in the pec/delt area sometimes doing heavy deads. I have torn both my pectoralis minors though so I think that's why. You might want to really warm up well before doing heavy benches, just in case you have any small tears.

Jim Cordes 02-25-2010 05:27 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;745061]10K Row = [B]48:44[/B][/QUOTE]

Wow! I did 5K a while back and it about killed me.

Great job!

The Claw

John Scott Rezendes 02-25-2010 07:43 PM

Re: Over 50 Crossfitters Sign In
 
[B]2-25-10[/B]

WU: pushups/boxjumps/wallball shots/squats

[B]WOD[/B]: Thanks to Jim The Claw for this one
21-15-9
#115 Front squats
Pullups
Completed in 11:16.1....might have gone a wee bit faster but had to work in with some folks on the pull-up bars.

Cashed out with a 3 mile bike ride and a 60 minute deep tissue massage.

Tim Fisher 02-25-2010 09:32 PM

Re: Over 50 Crossfitters Sign In
 
Not able to do back squats because of knee replacement and shoulder problems, so leg press instead.

leg press - 12x360, 10x450, 10x540, 10x630
45# weighted incline sit ups - 15x3
dumb bell swings - 16x55, 14x60, 12x65, 10x70, 10x75
bench press - 20x45, 12x135, 10x185, 10x185, 10x185

Jeff Kilinski 02-26-2010 05:29 AM

Re: Over 50 Crossfitters Sign In
 
Thursday, Feb 26

WU, Run, pushups pullups stretch

Strength

Front Squat 3-3-3-3 135, 155, 185 (1), 175(1)

WOD

AMRAP 12 min

5 pullups
10 pushups
15 KB swings (55#)

7 rounds, 5,10 and 9

Who's on the east coast? Heard your getting dumped with snow again. I'm so done with winter and being in Chicago, I should be used to it.

Pat Quigley 02-26-2010 05:46 PM

Re: Over 50 Crossfitters Sign In
 
felt like I was coming down w. something but went to the gym anyway. Stopped after 10 minute warm up on treadmill and went home. Did Superman ever get a cold?:ranting2: Just switched the Level 1 cert. from San Diego in March to Scottsdale in May. This will save my travel expenses.

Tim, shared some good posts with a few guys in the military who had knee replacements. found them on the injury forum here. These guys were/are avid crossfitters. Haven't needed a synvisc injection in over a year. But since surgery in 2004 to remove a chunk of loose meniscus, I know it's only a matter of time. I look at being whole as only a temporary condition. Longer for some than others.

Jim Cordes 02-26-2010 06:16 PM

Re: Over 50 Crossfitters Sign In
 
2/26 WOD.

AMRAP 15
10 Power Snatch (#75 Rx'd)
10 Knees to Elbows

7 rounds @ #65.

Still must have the bug, because this one wasted me. Didn't take too long to devolve to sets of one and two. Bright spot was that the snatch form was getting better. Traver's warm up tip of bringing bar close to and high on chest with the shrug and elbow pull, then flicking it up, really hit a chord with me. They felt very good (except for my being so gassed.)

The Claw

John Burch 02-26-2010 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Jim and Pat sounds like we all have some kinda bug or something

CFC WU

WOD 7 rounds
10 KB swings @ 44#
10 pullups 9:05

snatch and double under work

m/55/180 CrossFit Chesterton

Terry Dickman 02-26-2010 11:55 PM

Re: Over 50 Crossfitters Sign In
 
2/26/2020
M.E. Standing Press 3-3-3-1-1-1

[B]145,145,150,155,160,170 PR[/B]
wfs [url]http://crossfitexcel.com/Terry/?p=403[/url]

rest 5 min, then:

3 rounds for time of:
row 500 m
20 kb swings, 2 pood

[B]10:22

500m row times; 1:46, 1:56, 1:57 damn I hate 2 pood KB swings 1st round unbroken, 2nd and 3rd round broke at 10 reps[/B]

Skill Work: Handstand holds agains the wall, and freestanding attempts

[B]3 x 30 sec[/B]


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