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Linda Kardos 10-17-2009 10:57 PM

Re: Over 50 Crossfitters Sign In
Aab Planks Day 16 - (throughout the day) 1:00, 1:15x10, 1:25x2, 1:10x1 = 16 minutes

Ab Planks Day 17 - (throughout the day) 1:15 x 12, 2:00 = 17 min

Deb Weber 10-18-2009 01:57 AM

Re: Over 50 Crossfitters Sign In
[B]John[/B] thanks for putting things in perspective. Your workouts & rowing often inspire me.

Mark Ervi 10-18-2009 11:03 AM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips, 6 mins. Treadmill run, 30 burpees

Then did for time
Run 400 meters
21 back extensions on Roman chair
Run 400 meters
18 back extensions on Roman chair
Run 400 meters
15 back extensions on Roman chair
Run 400 meters
12 back extensions on Roman chair
Run 400 meters
9 back extensions on Roman chair
Run 400 meters
6 back extensions on Roman chair
Run 400 meters
3 back extensions on Roman chair
My time: 26:00 (all running on treadmill at 0% incline)

Marianne Urbanski 10-18-2009 11:48 AM

Re: Over 50 Crossfitters Sign In
Hey everyone: I have been reading this post for a while, but I haven't joined in cuz I am not 50 yet. I figure that I am close enough though since I will be 50 in less than a year!! I have been crossfitting for just under one year and I will tell you that I haven't ever felt better!! I am stronger and fitter than I was when I was 30!! Now I am working on the diet and cutting back on the glass of wine I enjoy each night with dinner as I am trying to lose that little 5lb of 'belly fat"!!
I really enjoy reading everyone's posts and hearing the improvements by everyone!! keep the faith and go crossfit!!! if anyone is interested in my log, see my signature and it will take you to my log that I have been tracking since jan or so.. I couldn't even clean the bar when I started and now I can clean/jerk 88lb!!A couple weeks ago I deadlifted 200lb (I weigh 115!!) Pullups... forget them!! I had to use the biggest band or jump when I started.. now I kip my way through all the workouts (shoulder injury sometimes gets in my way, but even that is getting better.. ) My progress has been amazing and now my goal is to get over 100 overhead by the end of the year!!

John Burch 10-18-2009 03:29 PM

Re: Over 50 Crossfitters Sign In
Welcome Marianne Scott Allen I will check at the box with the owner about the opt work, thanks for the comp on the 50 PJ but I did feel like a wuss for scaling the wieght back so much

rest day at Crossfit Chesterton So at home and Because I agree with
John .W something is better then nothing

20X2 hanging leg raises
10X3 pullups
10X4 ring dip
15X3 situps
15X3 KB swings @ 44lb
10X2 front squat @ 115#
10X3 back squat @ 165#
5 300m row @ 1:16 1:03 1:10 1:07 1:07 damper @ 3
2000m row @ 9:27 damper @ 3 m/55/178#

John Warkala 10-18-2009 11:15 PM

Re: Over 50 Crossfitters Sign In
Welcome to all the new folks...and has anyone heard from Jay ?


Row 2500m - 9:47.3
KB Drills

5 Rds
10 BB Clean and press (95#)
10 Pull ups
5 dips
25 sit ups


Jeff Kilinski 10-19-2009 04:53 AM

Re: Over 50 Crossfitters Sign In
Hello again from one of the relative newcomers. Glad to see more joining this thread. We had the first round of an eight week challenge Saturday morning. Note to self, don't do Oktoberfest (lots of sausage, potato pancakes and beer) the night before a competition. It was programmed as a mini games with points accruing based on your place in each event. Three events, max effort floor to overhead, Cindy 10 rounds, max effort 1k row. Here's how I faired,

Floor to overhead, 175 (pretty poor IMO)
Cindy, 9min 15 sec
Row 1k, 3min 55 secs.

I was late since my son's soccer game ran a little OT but I took the wife and kids and the kids got really into it. My 9yr old daughter was on the bars doing chinups, John 11yr old was box jumping like a pro and his clean and split jerks are so smooth he's a natural. Over the weekend we scrounged some old weights from a neighbor (you can always find leftover weights around) and fashoned a bar using an old pipe and some bar clamps so he can practice in the basement. Neither kid is big into sports (John plays soccer some) but crossfit has really got their attention. Cool.


Terry Dickman 10-19-2009 10:07 AM

Re: Over 50 Crossfitters Sign In
Welcome Marianne...I have read many of your posts in other threads, glad you joined us. I checked out your website too...that's cool. I use to live in Holden, MA...I see you spent sometime at Holy Cross.

[B]Saturday 091017[/B]
Spent 2 hours at the gym training others, didn’t feel like a WOD after so did two Max Effort 500m Rows.
1st 500m Row – 1:33 (tied PR) fell off the seat with 18m left and just sat and watched the meters spin down to zero, could had 2 more pulls:mad:. Cleaned the gym then tried it again 1:35.
Worked on OHS form (my goat), getting better, 5x10 65lbs

[B]Sunday 091018[/B]
Ran 2.5K finished in 12:10

Signed up for this Masters Event next week, it’s for over 40, it sounds like fun...hope the run is short. :)
WFS - [url][/url]

John Scott Rezendes 10-19-2009 12:32 PM

Re: Over 50 Crossfitters Sign In
Howdy all you [B]newcomers[/B].

WU: 1000m C2 4:34 (talk about goats...)

WOD: Cindy 5 pullups, 10 pushups, 15 BW squats AMRAP in 20 minutes

15 rounds plus 5 pull ups, 10 pushups and 12 squats.
Not my best, but reasonable. For absolution I completed 4 more rounds and finished all 20 in 26:09

Then I did some OHS work:

Pretty sure I could have gone heavier but the knees were taking me down a dark path I didn't feel like exploring today. I had a fasting blood test this a.m. and only managed a cup of black coffee before working out. Remind me not to do that again.

Pat Quigley 10-19-2009 03:28 PM

Re: Over 50 Crossfitters Sign In
welcome to all the newcomers. Congradulations, you made it here.

did the 091019 workout. 1-1-1-1-1-1-1 for weighted pull up.

did 65-70-75-80-85-90-95f-95f. Getting closer the 95 (where I failed last time). Got my nose over the bar, but not my chin.

Did CF warm up. 4 X 50 Jump rope singles (no pain!). Closed out with 2 X 500 row (2:06 and 2:04).

Shoulder ached from PT on Thursday so I did little over the weekend. A little tender doing push ups.

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