Re: Over 50 Crossfitters Sign In
 

After 9 days off because of illness, I finally worked out today.
Warmed up w/3 rounds of
15 squats
15 sit-ups
15 back extensions
10 assisted pull-ups
10 assisted dips
10 burpees
10 knees to elbows

Ran 6 mins. on treadmill

Then ran 1 mile on treadmill
Then rowed 2000 meters

Then 3 rounds of
10 shoulder press w/45lbs.
5 OHS w/45lbs.

10 back squats w/65lbs.

Happy to be well.

Re: Over 50 Crossfitters Sign In
 

Glad you're back, Mark. I'm at about 95% but still coughing some. Don't know what I had but it was nasty.

Re: Over 50 Crossfitters Sign In
 

Didn't make it to the gym for a few days. P/t has been intensive. Learned turkish get ups the other day as a part of P/T.

did the main site work out for 091213.

Lot off stretching, squats, pull ups, push ups, dips, OH squats, GHD back ext. and situps. Some strength: 1 X 10 X 95, 135, 155, 185 Bench Press.

Main set was: AMRAP in 20 minutes: 500m row, 25 turkish get up w. 60#KB.

I scaled this to 15 Turkish get ups w. 12.5 #DB. Got in 2 full rounds plus a tenth mile jog on tread mill. As it happens, my rower was occupied when I returned for the third round. :mad:

Re: Over 50 Crossfitters Sign In
 

[B]Fight Gone Bad[/B]
16# ball, 55#
250; Terrible effort today, disappointing. Have to do better next time.

Re: Over 50 Crossfitters Sign In
 

[B]Deb[/B], FGB is a smoker, don't torture yourself too much.

12-15-09
WU: Mostly chatted with a new face in the gym who, it turns out, owns a CF gym in MO. Yes! And she is a professional powerlifter. AND, naturally is level I cert'd. She's moving here for a year while her husband is deployed. What a Christmas gift. Anyway she suggested we do Fran.

WOD:
21-15-9
#65 thrusters
pullups
7:04.1 which is a scaled PR for me. My best Fran @ #65 was 8:11 and @75 was 9.28. Next time I'm going up to #85 or as rx'd

Re: Over 50 Crossfitters Sign In
 

500 single unders
1000 m row, 3:53
2 x 50 kb swings 35 lbs
50 bs squats to 14" box

Not for time - about time. Been doing low intensity stuff all week. Ring push ups, working on kip, pull ups. All non WOD and not enough. Needed to get back to some intensity. Done!

Re: Over 50 Crossfitters Sign In
 

12/14 — Back to the Gym!

WARMUP:

50 hand to hand KB Swings (35 lb.)
40 squats
30 pushups
30 flutter kicks (4 count)
20 rollovers

STRENGTH:

4 Rounds
500 meter row (1:51, 1:53, 1:59, 2:00)

WOD:

21-15-9
Thrusters (65 lb./had to scale, lungs still not up to par)
Box Jumps
Burpees

14:55

Re: Over 50 Crossfitters Sign In
 

Today
CFWUx3 w/assisted dips and pull-ups
Ran 6 minutes on treadmill

Did Crossfit Jenks 12/14/09 WOD
21-15-12-9-6-3 reps
Pull-ups, Back squat w/65lbs., Shoulder Press w/65lbs., sit-ups
My time: 31:44

When I got to work and walked in the office, a couple of colleagues said, "You look bad."

A few minutes later another lady came to my office and said, "If there is anything you need for me to do for you today, just let me know. I know how it is when times are bad."

Wow, I guess Crossfit is taking its toll on me. I thought everything was going great. Apparently I am 54 and looking 74.

Re: Over 50 Crossfitters Sign In
 

Mark, thanks for the laugh. Glad you are feeling better even if you aren't looking better. :rofl:

J. Scott, (is that correct?), that is really cool you found another CrossFitter!

We did Nasty Girls today. It was fun. :cool:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Diane Mahoney;710653]Mark, thanks for the laugh. Glad you are feeling better even if you aren't looking better. :rofl:

J. Scott, (is that correct?), that is really cool you found another CrossFitter!

We did Nasty Girls today. It was fun. :cool:[/QUOTE]

What is Nasty Girls (assuming it's WFS)? ;)