Re: Over 50 Crossfitters Sign In
 

Stephen, glad you are back at it.

Yesterday I did
100 sit-ups

100 squats for time in 3:45

Bicycled 4 miles as fast as possible on the road

Bench Press
10x60lbs.
10x60lbs.
10x60lbs.
20x60lbs.

Dumbell shoulder press
5 sets of 10x20lb. dumbells

Ran 400 meters on the road.
Was going to run more but could not get my left hamstring to relax.

1/27/10
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Ran 1 mile on treadmill

20 pull-ups

Back squat
5x45lbs.
5x95lbs.
5x115lbs.
5x135lbs.

My back continues to give me trouble. I am not picking up anything off the floor, and I am keeping the weights light. My left shoulder hurts daily when I perform lifts. I wake up feeling like an old man. Same old me.

I have to say BRAVO to Terry D.
You are amazing to me.
I expect to see great things from you at those Senior Crossfit Games.

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Thanks Mark, hopefully I can represent for the rest of us on this thread.
I plan on signing up, I also signed up and will be competing in the NorCal sectional open division. I don't expect to get passed it, but just doing it for the experience.

Did Helen last night; rolled my ankle on the 2nd round run (on a rock, running in the dark). Almost had to stop...estimating it added about 10-20 sec to my time. Just gutted out the rest of the WOD and beat my previous PR by 20 seconds.

"Helen"

3 rounds for time of:
-run 400 m
-21 kb swings, 1.5 pood
-12 pull-ups

Time: [B]10:27[/B]

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did the 100125 workout from the main site.

Warm up w. 10 treadmill walk, squats, OH squats, shoulder stretches, push ups, dips, back ext and sit ups on GHD.

BS 2 X 10 X 135, 2 X 10 X 225. groin repaired enough to allow me to get almost to parallel.

Main set: 5RFT: 500m row, 135# thrusters for 7 reps. Lowered the wt to 95#.

Finished in 20:36. Enjoyed the metabolic work.

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I just got inside information that [B]tomorrow's workout is "Filthy Fifty"[/B]. I've never done it before but I have been advised to scale to 30 for my first go-round at it. Any advice/comments?

[B]Terry[/B] - GO! GO! GO! I'm so excited you will be competing. I'll be rooting for you full force. :pepper: I've already been bragging about you to the young guys at my box - you could pulverize most of them!

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Welcome back Stephen
Diane did you say scale?, get in there and give em what for
Terry D very impressive as always
took a break today on my wife's Birthday I will hit todays WOD tomorrow

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Took yesterday off after brutal Miss Elizabeth, then woke up with a bad intestinal bug this AM. No workout today either. Feeling better but still a little rumbly in the tumbly, so to speak.

See how I feel tomorrow. Long workday starting around 6:30 that will stretch into tomorrow night, but I am hoping to feel up for a workout around 5:30 or so tomorrow evening. Was going to do "300" tonight. Not sure I'll have the juice for that tomorrow. We'll see.

[B]Diane D.[/B] Just go for it!

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Thank you, Diane, Mark, and John! Terry, props on the great CFT! You'll do great w/ the Senior Games qualifier.
[I][B]
00127 WEDNESDAY[/B][/I][B] - [I]CF Sonora

Warm-up
[/I][/B]Row 500m
Shoulder pass thrus and stretches
1 min jump rope singles
[I][B]WOD:
[/B][B]1st Event- 1 mile run for time for time
2nd Event- 1rm deadlift (you will have 30 minutes to complete the first two events so rest as needed post 1 mile run)
Rest 5min, then 3rd Event
3rd Event- Max Pullups in two minutes (Mens Rx is Chest to Bar/ Womens is chin over bar, unassisted).
SCORING: (DL + PU) - run time in seconds.

[/B][/I][B]1 mile run: [/B]10:50
[B]1 RM D/L: [/B]295#
[B]C2B pullups: [/B]1 (got 14 chin over bar though).
[B]SCORE: -354 [/B](OUCH!)

Didn't dare push the run on the second day back - - legs felt good, though a bit tight. Very happy with the DL for being away from it for so long. Have to work on the C2B pullups......
This was a great WOD, though I don't think I've ever had such a "low" fitness score before.......
[B]Cool down - [/B]2 - 3 minutes of jump rope singles and DU attempts.

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Good luck, [B]Diane....[/B]


[B]01.27.2010-Wednesday
AM - Day 24 burpee/DU challenge [/B]unbroken today.


[B]PM:
Strength[/B]
Front Squats: 8,8,8,8
75/85/90/95
[I]can do a lot more; still taking it easy b/c of the back, this is the lift & light weight that I injured it with at New Years so, good. All nice reps w/ good form. Hope I get over my fear/lack of 'lifting confidence' soon.[/I]


[B]WOD[/B]
5 rounds for time of:
15 ring dips
20 box jumps
15 ring rows
11:46 Jumping Dips
[I]Still can only do 2-3 baby dips, then jumped. Hardest part - going slow enough on the dips to actually "get" the negative!!:)[/I]

Rotator cuff exercises.
Handstand work - a little clean practice.
Stretch and foam roll to finish.

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Alright! [B]Stephen[/B]'s back. [B]Terry[/B]'s killing it. [B]Diane[/B]'s lining up on the FF (scale weight not reps!), but where the heck is my main man [B]Charlie[/B]?

[B]1-27-10[/B]
WU: 5000m C2 in 23:22.8
WOD: Backsquat 1-1-1-1-1
#45x10, #65x10, #85x10, #105x5, #125x5
work sets:
#145x1
#165x1
#185x1
#195x1
#205x1
#215 [COLOR="Red"]F[/COLOR]
Disappointed because my PR is #215.

Two hours later to the pool for this
400m crawl
200m crawl w/ hand paddles
200m kick board
200m zoomer fin
200m pull buoy
8x25m sprints with 25seconds of rest between each effort
Total of 1600m

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Today - 01/28/10
6AM workout at CrossFit Confluence

Modified warm-up

[B]WOD: Filthy Fifty[/B]
Thanks for the encouragement! I went for it! :kicking0:

50 Box jumps 20 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 ab-mat situps
50 Push press 10# dumbbells (could have gone heavier - will next time)
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
150 single-unders

28:01

Except for the burpees, it wasn’t nearly as bad as I thought it would be. At about burpee #30, I thought I was going to die, but then Joan Jett came blaring across the sound system. I actually broke out into a little 10-second dance and then finished up the burpees. I ripped through the single-unders unbroken. I'm feeling pretty satisfied. I also plan to do more as rx'ed next time.