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09.05.10:

1.5 mile hike/run up and down hills w/30 lb. Weight vest and VFFs

09.06.10:

Rest

09.07.10:

WARMUP
1/4 mile run
5 OHS w/ Oly bar
15 PVC rollovers
Stretch

STRENGTH
OHS
5x75
5x95
5x115

WOD/CASH OUT
Run 1/2 mile
4:48

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Tuesday,

Deadlift 3-3-3+

235, 265, 295 (5)

CONDITIONING

AMRAP 12 Minutes:

-3 Rack to Overhead 135

-6 Toes-to-Bar

-9 Pushups (lift hands at bottom)

6+ rounds

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So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now :)

Larry

Re: Over 50 Crossfitters Sign In
 

[quote=Larry Cook;839965]So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now :)

Larry[/quote]

Hey Larry!!
Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit. A great coach and a Great guy!! He inspired me to "cme over to the dark side" of the gym and I have never looked back!!! I will always be grateful for Larry's encouragement and hoaxing to crossft!!

Happy Birthday, and WELCOME LARRY:welcome: to the AARP of crossfit!! (I hear you on the recovery from drinking.. try having a boat in the summer in new England!! Every weekend is a big party!!!

And... just for the record.. we "over 50 group"... we are in better shape than most 30 yo americans!!! :highfive:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Larry Cook;839965]So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now :)

Larry[/QUOTE]

Welcome aboard Larry. Those are some impressive numbers. One of the things about the over 50 crowd is that recovery takes longer. ALL kinds of recovery. :pepper:

[QUOTE=Marianne Urbanski;840050]Hey Larry!!
Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit. :highfive:[/QUOTE]


That explains his numbers!

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So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd

My history:
5/09: 10:37
5/10: 7:40

today...my time.. (drumroll please!!... [SIZE=6]6:28![/SIZE]!:pepper::pepper::pepper::pepper:

Re: Over 50 Crossfitters Sign In
 

[quote=Marianne Urbanski;840156]So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd

My history:
5/09: 10:37
5/10: 7:40

today...my time.. (drumroll please!!... [SIZE=6]6:28![/SIZE]!:pepper::pepper::pepper::pepper:[/quote]

Marianne - AWESOME!! Congrats!! I wanna be like you when I grow up!

Larry - :welcome: Great job with Marianne!

[B]WU:
[/B]
400m run
Front knee high kicks/donkey kicks
high knees
Twisting Walking lunges
Reverse Walking Lunges
Hip openers
hip closers
Spidermans
Inch worms (2 push-ups)
5 Sprints

[B]WOD:[/B]

20 Min AMRAP

7 135# Back Squats [I](Did the 1st 2 rounds with 155#. One of my partners had an attack of common sense!)[/I]
10 walking lunges with 45# dumb bell on my right shoulder
7 Burpees [I](Yay! Burpees!)[/I]
10 walking lunges with 45# dumb bell on my left shoulder

5 rounds and I was 6 walking lunges short of my 6th round! GRRR!

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welcome Larry
Great work Marianne
9/8 WU
run 5,6 blocks and back
20 tuck jump
run
10 pushup
run
10 wallball
5 pullup
20 backextension
15 K2E
15 GHD situps

WOD
15 Burpee
50 KB hang clean @ 35# 25 eacr arm
15 burpee
7:29

push prowler around parking lot @ 75# 50 to 60 yard each trip

m/55/180 CrossFitChesterton

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Smokin' Marianne!

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Nice Fran time [B]Marianne!!![/B], happy birthday [B]Larry[/B].....

[B]09.03.2010-Friday[/B]
AM: Burpees
PM Warmup, squat practice, clean practice, full squat clean

I dont remember what all other practicing I did, but I did a lot.
I finally got around to videoing and loved it - boy you can see all your mistakes for yourself!!!




[B]09.07.2010-Tuesday[/B]

Warmup: run 400, step & stretch et al..... shoulder mobility
[B]WOD:[/B]
1000 meter row
50 back squats - 135# (95#), from the rack
30 push press - 135# (95#), from the deck
All the shoulder "resting" it was getting worse, so I did 3x10x45# before this and skipped the PP, felt ok.
Subbed 3/4 mi jog for row - new shoes not broken in! backsquats were no big, nice and low I was happy with that. About 13 mins??

Shoulder rehab stuff, rowing et al.
Good Morning 1x10x85#, 2x10x75#



[B]09.08.2010-Wednesday[/B]
first day back in the gym in like, 2 weeks?

Warmup: Row 500 (1:50!) et al
[B]WOD:[/B]
Level 1
7 rounds for time of: (22:00 cap)
12 hang power snatch - 75# (45#)
21 box jumps - 20"

Level 2
7 rounds for time of: (25:00 cap)
12 power snatch - 95# (55#)
21 box jumps - 20"

Level 3
7 rounds for time of: (30:00 cap)
12 squat snatch - 95# (55#)
21 box jumps - 20"

[B]14:45 Modified Level 1[/B]
Taking it easy with the shoulder, did Level I w/35# (like throwing a post-it around, but not worth more shoulder aggravation). I dont know, I wonder if it would be better for everyone to just do the full snatches but at a light enough weight so we learn to do them?? Guess I should practice those at home.

Snatch prax with 65#
3x10x145# DL

Will see how the shoulder goes.