CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   Over 50 Crossfitters Sign In (

Bill Houghton 07-06-2009 04:25 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Warkala;619125]Box was closed again today. At home workout;

Nordic Track: 50 min - 3.5 miles
100 sit ups.

Got "Josh" scheduled for tomorrow. Anybody else having a hard time with overhead squats ? My shoulder flexibility is lousy.
Any tips ?[/QUOTE]

Check out “How to Shoulder Rehab” on [url][/url] It is a 7 day program for shoulders and will really help your shoulder ROM and strength and any problems you may be having. Whoever put this together really knows shoulder anatomy and function. Very thorough.

Diane Dennis 07-06-2009 05:24 AM

Re: Over 50 Crossfitters Sign In
Today - 07/06/09
6AM group workout on the North Shore

Jumping Jacks
Front to backs

1-10 Burpee Breathing Ladder (harder than it sounded especially because I tend to be a gasper)

1 round FGB variation: One minute at each station of
Bench jumps
Air squats
*90 seconds "rest" between each station but that included running down to the river and back up the hill.

40-29-21-49-12; 161 total
It took me about a minute to do the hill runs so I had about 30 seconds of rest between stations.

I don't know where I placed - Most of the others "lost count".

Whoa :eek: - I watched the Kelly Starrett piece in the Journal and I am really glad I'm off of the NSAIDs. I wish I would have done it sooner. Oh well, I can only go forward.

Mark Ervi 07-06-2009 07:57 AM

Re: Over 50 Crossfitters Sign In
I am back from Italy. I have done zero Crossfit for the past three weeks. I have eaten crazily and loved it. Gelato by the score, wine drinking, pizzas, pastas, and bakery treats. My weight is exactly where it was 3 weeks ago. For that I am thankful. My strength and endurance has surely suffered. I have not done a pull-up in three weeks. I did a 2-mile run for fun one day in the hills around Malcesine. I hiked 3 hours down Monte Baldo another day. Walked all over Venice, Verona, Rovereto, Malcesine, Milan. A couple of times I did a few sets of push-ups on the shore of Lake Garda. My vacation has been wonderful. I am ready to Crossfit again. I will be easing back into it, as I learned before this big break that I need to manage my rest and recovery differently than I had been.

I have reviewed the postings of the past 3 weeks, and have to say that I am completely intimidated by everyone's level of work. Terry continues to amaze. Congrats on the Level 1 Cert. Welcome to John W.

Diane, sorry to hear about your husband's illness, but very glad to hear that things seem to be going so much better. Also nice to read of your continued Crossfit enthusiasm.

Stephen, you just keep getting stronger. Awesome!

I look forward to posting my first workout. Don't know if it will be today or tomorrow. The jet lag thing is not easy for me. My brain feels like it is screwed in backwards.

P.S. I don't know if anyone of you check this sort of thing, but the Over-50 Crossfitters thread is has really moved toward the top when you look at total views for the different Workout Log threads. Glad to see everyone has so much interest it what it is like to Crossfit when you are over 50. Everyone who posts here has really been sharing lots of great information over the past months, and I look forward to continuing to learn from and be inspired by all of you. Now I will go take a nap.

Tom Girouard 07-06-2009 08:44 AM

Re: Over 50 Crossfitters Sign In
After a great 4th, I have the following to report.

On Friday, got together with a group at the stairs. Brought along my 20 yo daughter who is a nursing student at Loyala in Chicago. She is also in NROTC and is getting ready for her summer cruise. She will board a ship in Rio and sail with them for a few weeks. Comes back via Chile. I sure wouldn't mind going to Rio. Have this visoin of Ipenema Beach that I can't get of my mind.

Anyway, we did the following: 3/4 mile run, then up the stairs for 10x pull ups and knees to chest, down the stairs, 200-300 m run the the "exercise area" for 15 box jumps, 15 air squats, 10 dips, 10 clean/jerk w/ 75# and 10 burpees. Then we repeated the whole thing including the 3/4 mile run. Then it was back up the stairs for 15x pull ups and ktc, down to the "exercise area" for another round of jumps, squats... then back up the stairs for 15x pull ups and ktc, back down to the "exercise area" for another round of jumps, squats... and finished up with about a 1/2 mile run. That was brutal, but my daughter hung with the big dogs. Total work time about 50 minutes.

Saturday went back to the stairs by myself for my version of "Stairway to Heaven" less burpees. [url][/url] (wfs) 21-15-9 of 55# kb snatches (each hand) at the bottom, 3 stairs and 21-1-9 ring dips at the top. Total work was 45 snatches (each hand), 9 stairs and 45 ring dips. Everything was unbroken except for the first set of dips 15/6. Good pump.

Sunday worked out in the yard with my 13 yo son and wife. We had 30 cy of mulch delivered and it needed to get spread. Talk about virtual shovelling, got an excellent work out with a pitch fork loading the wheel barrows. We worked from about 11 to 4:30. Didn't finish so I was up this AM at 6 to load some more. Worked for about 1.5 hours then off to work. May take the day off in the gym. Will only be missing yoga.

Charlie, as for a heightened sense of awareness, in general I believe intense exercise does wonders for every part of the body, including the cognitive senses. Nothing empirical, only gut feeling. I have Alzheimers in the family so I am acutely aware of memory loss, etc... I do and will continue to do those things I believe will help with my physical and mental well being.

Diane Dennis 07-06-2009 10:33 AM

Re: Over 50 Crossfitters Sign In
:D:D [B]Mark is back![/B] :D:D
And looking pretty happy in that new avatar!

[COLOR="Blue"][B]CrossFit Games Poll – Pick the winners![/B][/COLOR]
Is anyone as fascinated by the CrossFit Games as I am? If so, who are your picks?

For example –
1) Who do you think will win? (male and female)
2) Who would you LIKE to see win – any sentimental favorites?
3) Is there any chance a dark horse will emerge? Who?

1) I am picking Gillian Mounsey and Josh Everett to win – going way out on a limb there, huh?
2) For the men, I‘m rooting for [B]Breck Berry[/B] who is Mark’s cousin. Go Breck! Go Breck! For the women, I’m rooting for Kallista Pappas who had the most inspirational performance in last year’s Games
3) My dark horses are Jeff Leonard and Krista Colson
And unrelated to winning, my pick for best looking is Blair Morrison (can I say that?)

Pat Quigley 07-06-2009 06:36 PM

Re: Over 50 Crossfitters Sign In
Charley, like yourself, I notice the cognitive and affective benefits of exercise. Stress is eminently more bearable with exercise.

Mark, good to see you again.

Did today's workout from the main site. I watched the videos on push press and push jerk a few times.

The main set was and the results were:

Press 1 X: 135, 135, 155, 185, 195-F
PuPr 3X: 135, 135, 155, 175, 185-F
PuJk 5X: 95, 105, 115, ---, ---

On the last two sets of push jerk, I ran out of time and my form was off. I kept jumping into a sumo position. I'll have to go back and practice with without weight and keep my legs closer together. I did 2 months of 1:1 with a trainer several months ago and this was one of the those moves that I struggled with.

Anyone have an idea of how a proficient weightlifter would progress with this WOD. I was thinking that the amount of resistance would go up across exercises, not down. Any thoughts?

John Burch 07-06-2009 07:07 PM

Re: Over 50 Crossfitters Sign In
Welcome back Mark glad to hear you had a good time

WU 33333 overhead squats I have never been good at overhead squats but
I was able to hit a PR of 95# for the last 3, not a lot of weight but I feel
good about it
today at the box 185# DL 10 -9-8-7-6-5-4-3-2-1
Pullups 1-2-3-4-5-6-7-8-9-10

John Warkala 07-06-2009 07:14 PM

Re: Over 50 Crossfitters Sign In
Bill- Thanks for the link on the shoulder stuff.

Scratched "Josh" today, instead;

Row 5k- 21:07.4 (I know I row a lot but I've had a Concept 2 in my TV room since 1995. I started rowing on an original model "A" around 1985. Rowing was always my primary "cardio" exercise before I saw the Crossfit light)

"Widowmakers"- Back Squats, 1 set, 20 reps - 205lb.

And then just to earn some more Weight Watchers points
5 rounds (Not for time, just slog through)
100 rope jumps
10 pull ups
10 pushups
10 sit ups
10 air squats

Charles Pyke 07-06-2009 07:26 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 06[/B]

WU: 1000m row, 3XCFWU

[B]Back Squat[/B]
WU: barx5, barX5, 95X5, 95X5, 125X3, 135X2, 225X1
Working: 240X5, 247.7X5, 255X5 (damn that felt heavy)

[B]Tabata Push-ups (reg / knee):[/B] 21/0, 12/10. 6/2, 2/3, 2/5, 1/5, 1/5, 1/5
Still improving. Did at least one on every set. +8 on reg push ups. Wanted to do better but was a bit spent from the squats.

[B]Tabata Sit-ups:[/B] 17, 14, 11, 9, 9, 8, 8, 9, 8
+8 improvement from last week.

[B]Double Under Practice:[/B] Did 4 sets, 10, 13, 20, 18. Was more relaxed on last two sets.

I am going to reduce skills training down to three key exercises: pull ups, double unders, and muscle ups. Pull ups will be emphasized.

[B]Mark[/B] glad your home. Looks like you had a wonderful vacation.

[B]Pat[/B]...Ideally you should be using the same weights from press to push press to push jerk. With good technique, the push press will allow you to get more wt overhead than the press. And the Push jerk will likewise allow you to get more wt overhead than the push press. In this WOD, the reps increase so the wt should more or less stay the same. Somewhere there is a video with Coach Glasman (I think) explaining the relative efficiency of each move. Both the PP and the PJ rely on an explosion of power from the hip drive. Additionally, the PJ adds the dimension of getting yourself under the bar quickly in anywhere from about a half to one quarter squat. There's a couple Jolie Gentry videos that really helped me. I even finally figured out what "muted hip" was from watching these videos a couple of times. BTW those are some huge wts on your presses and PP's.

[B]Welcome Home Broccoli[/B]

BTW, turns out Brad Broccoli is not the father of Chiquita Banana's baby. Lucky for him. Seems that little talk with his Marine brother did some good. Brad is talking about going back to college and wants to go to a Level 1 Cert.

Stephen R. Lampl 07-06-2009 09:46 PM

Re: Over 50 Crossfitters Sign In
[I][B]090706 MONDAY

[/B]Back at it today after two rest days and three DAYS of cheat meals......I gained 5 pounds! Sounds like "felony stupid" best describes my actions..........

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2/6 miles
[B]Walking/Running (Intervals): [/B]20:00 Total. 5:00 minutes at 10.0% incline.
Walks @ 4.0 MPH. Intervals: Run 30 sec @ 6.0 MPH / rest 30 sec (4 MPH walk) X 3; Run 1:00 min at 6.5 MPH / rest 1:00 min X 3 (4 MPH walk); Run 1:00 min at 6.0 MPH / walk 1:00 at 3.2 MPH. Total distance = approx. 1.4 miles.
[B]CF Redding Warm-up.
[/B]Subbed Stability ball sit-ups X 25 for GHDs.
[B]Thruster Challenge, Week 1 day 1 = 9 @ 75#.

[/B][I][B]Strength WOD: [/B][/I]
[B]Shoulder Press 1, 1, 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5.

SP Warm-up sets[/B]: PVC X 15, 45# X 10, 95# X 5, 135# X 3
[B]Work sets: [/B]140 X F, 140 x F, 135 X F.......switched to 3 X 5s with 115#
[B]115# X 3, 3, 3, 3, 3.

Work sets:
[/B]135 X 3, 140 X 3, 145 X 3, [COLOR=Red][B]150 X 2 (PR)[/B][/COLOR] (failed on 3), 150 X Fail X 3.
[B]Hi-Rep Set: [/B] 115# X 10 (got 8, failed on 9 and 10).

[B]Kipping Pull-ups: [/B]10, 10, 12, 10, 10, 13, 7, 3 = 75!
(threw these in with the rest of the work-out).

[I][B]Note: [/B]Started running out of steam and realized I hadn't had more than a cup of coffee all day.......(started my WO at 4:00 p.m.). Combine that with the poor eating of the last three days.........[/I]

Terry Dickman 07-06-2009 10:08 PM

Re: Over 50 Crossfitters Sign In
Welcome back Mark! Sounds like you had a great time and did it right.

Pat, I have the same issues with yesterday's WOD. I always seem to run out of energy at the end and drop the weight down doing the Push Jerk. When I was at the cert the PJ was probably my weakest lift with regards to form, poor shoulder flexibility plays a big part, when you need to get under the bar quickly it should be overhead, if you can't get your shoulders back and the weight is out in front slightly it makes it difficult. Charlie 's explanation was good...I think next time I will change my strategy and maintain the same weight until the last set of each exercise then go for heavier weight. I did read somewhere that theoretically your max for PP should be about 30% more than SP and PJ 30% more than PP...but that's just theory :)

[B]Sunday 090705[/B]
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP; 135lbs, 145lbs, 155lbs, 160lbs, 155lbs
PP; 135lbs, 155lbs, 135lbs, 135lbs, 135lbs
PJ; 135lbs, 135lbs, 135lbs, 135lbs, and 135lbs
* felt tired and weak the last five sets, so just stuck to practicing form. attempted 185 on pp and pj on 4th sets but failed both times

Stephen R. Lampl 07-06-2009 10:21 PM

Re: Over 50 Crossfitters Sign In

[/B]Great to have you back. Glad you enjoyed Italy - - great avatar BTW!


[/B]To answer your question, absolutely yes on the improvement in my cognitive abilities. My balance is also much improved.

Additionally, I've had quite an unexpected improvement in something I'd never have suspected - - my reflexes. They are much sharper and much, much quicker.....As an example, the other day, I actually lost hold of the bar with my left hand when I was doing power cleans with some (for me) decent weight on it. I caught the bar right away and finished cleaning it without missing so much as a beat.........I'd have had a wreck (as Coach Rip puts it) before CF.....

A LOT of nice work today!

[B]John W.,

[/B]Love those extra WW points gainers! Those widowmakers look beastly - - geez!

[B]John B.,

[/B]Props on the OHS work! 95# is a lot to put overhead on that lift! Heck, I'm still using PVC until I am sure my form is spot on! Nice work on the Dl countdown/pull-up WOD!


[/B]You are a beast! Strong work on your press series! I think the declining weights you mention are the result more of technique than anything else. My weights consistently went down as I went through from the SPs to the PJs. They are thankfully starting to go up for me.......


[/B]Boy, I think it's anyone's guess on the outcome of the CF Games, though I tend to have to agree with you on Josh Everett as the top guy.......
For women, there is a firebreather named Shana Alverson (of CF East Decatur - - Atlanta, GA) who took second in the SE Regionals........She is certainly going to be someone to watch - - her technique is flawless.

Great North Shore WO today!


[/B]Solid work on the press series! You've got to be tired with all you've been doing.

John Scott Rezendes 07-07-2009 12:13 PM

Re: Over 50 Crossfitters Sign In
All right. I've been lurking, hurt and jealous and dark of visage for a while now. And feeling pretty damned sorry for myself. I am, as of today, 7 weeks post op. I put the crutches away last Tuesday, but still walk with a limp and experience some pretty good pain when attempting normal gait. The day of the surgery I weighed 185. 5 weeks later I weighed 172 ...most I assumed was lean muscle loss. I took my family to the beach for a week and, like [B]Mark[/B], acted with total disregard vis-a-vis diet and exercise. I think I was visited briefly by [B]Charlie's[/B] corrupt broccoli, as evidence the empty tequila bottles and margarita salt rimming my lips every morning. Alas, today I weigh 183 pounds. I think I have managed to substitute nearly 15 lbs of fat for the same amount of muscle. Enough of that. While I can't do any real Xfit just yet (according to the medicos), I am aiming tomorrow for the gym and some light shoulder work. Anyway, I actually have no work out to report, but have a short anecdote I'd like to relate. I went to the physical therapist this morning. He wanted me to take a swiss ball, stand back to it against the wall and execute something he calls "mini squats". I said, "you mean like this?" and knocked out about 10 full BW squats without the silly swiss ball (like riding a bike). He was surprised to say the least. Our pursuant conversation dealt with an informal contract wherein he gets more serious about getting me back to the gym before the first snow falls.:smiley_ev

Diane Dennis 07-07-2009 04:38 PM

Re: Over 50 Crossfitters Sign In
I was supposed to meet my friend ;) Patrick at the gym today but he stood me up. Kinda ticked. Rowed and cussed, instead. Very unladylike.

I'm going to do a 5:30 AM run along the river tomorrow prior to the 6AM group workout. The run will help me rein in any potential ill-will that I may feel toward our errant group leader.

John Warkala 07-07-2009 06:16 PM

Re: Over 50 Crossfitters Sign In
Row 2500 -10:43.2

Bench Press;
Warm ups

Work sets (Singles x 5)
275 - 295 - 305 - 310 (just made it) - 295

Back off 225x10

Hard to believe that this is the type of workout I did regularly before Crossfit. It feels weird now, like there's just too much empty time between sets.

Charles Pyke 07-07-2009 07:21 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 07[/B]

No workout today. Only about 4 hrs of sleep, up at 0400, got to wear chem gear and a vest is the heat. Not fun. Also, still pretty blasted from yesterday's back squats.

[B]Scott R[/B]...about time you checked in. Good to hear your knee stuff is coming along. Should tell the PT that using a swiss ball is against your relegion. You'd laugh at our antics wearing chem gear today. We're getting ready for an inspection. The new grading the IG wants to use is "Combat Ready", "Near Combat Ready" (WTF), and, of course "Not Combat Ready". Funny because of the old adage, "No combat ready unit is ready for inspection and no inspection ready unit is ready for combat." Weird to consider that it is possible to fail the inspection, yet our wing conducts combat ops everyday of the year. Go figure. Your tax dollars at work!

[B]Diane[/B] much seething anger. Weight lifting will take care of that...heavy weights and growl at them.

[B]John[/B]...can I borrow about a quarter of your upper body strength?

Here's another little CF benefit. My wife has actually accused me of being more considerate. I've worked hard on my reputation as a hard asss and she has to go and say something like that!

[B]Healing Knees Broccoli[/B]

BTW, Brad did finally remember a little of his misadventures. Had something to do with Scott saying something to him about, "Come on, just one more shot. What could go wrong?"

John Burch 07-07-2009 07:33 PM

Re: Over 50 Crossfitters Sign In
John Scott good to hear from you, WODs are just around the the corner it sounds like now

WU 5 PU- 10 pushups 15 squats X 3

50 ring dips
run 400 m
50 pushups
run 400 m
50 pushpress @ 75#
run 400m

hold plank 1:00
4 TGU 2 ea hand @ 20#
: 45 plank
:30 plank
: plank
10 TGU

Stephen R. Lampl 07-07-2009 08:32 PM

Re: Over 50 Crossfitters Sign In
[I][B]090707 TUESDAY......More CFFB Programming.....

[/B][/I][B]Walking/running: [/B]10:00, .70 miles total distance. Walking warm-up to 4.2 MPH. Intervals - easy runs: 3 X 30 sec @ 6.5 MPH with 30 sec rest (4.2 MPH) between runs, 1 X 30 sec @ 6.0 MPH with 1:00 cool down @ 4.0 MPH.
[B]CF Redding WU: [/B]Push-ups to 30 reps, sub stability ball full-ROM situps X 20 for GHDs, weighted lunges - 20# Dbs X 10 X 2 (R/L).

[I][B]Strength WOD: [/B]
[/I][B]Weighted Pull-ups 3, 3, 3, 3, 3.
25# X 3, dropped to 20# X 3, 3, 3, 3*[/B]
[I][B]Daily WOD:
[/B][/I][B]Power Cleans 185# (for time): 15, 10, 5
Warm-up sets: [/B]45# X 10, 95# X 5, 135# X 1, F, F. Wanted to use 135# but just could not get under it. Used same weight as previously (120#)
[B]Working: 120#
Time: 4:37

[I]Tried a few dumbbell snatches [/I][/B][I](Don't think I have the form correct)
[/I]20# X 10 X 2 (right, then left).

[I][B]*[/B] Not sure, but I don't think I've ever gotten more than two or three sets of weighted pull-ups (weight was 15# for those).
Workout today felt good; would have liked to have used 135# for the cleans, but had a couple of near misses even at 120#. More skill work necessary I'm afraid. [/I]

Stephen R. Lampl 07-07-2009 08:42 PM

Re: Over 50 Crossfitters Sign In
[B]John Scott,

[/B]Good to hear you gave your PT a's to quick healing!

[B]John W,

[/B]Great BP stuff - - you are a beast!


[/B]Hope you get some decent sleep for the chem gear, etc., shades of working patrol in Redding, CA in 115 degree heat......And that was nothing as bad as wearing a chem suit in your neck of the woods.......sheesh!


[COLOR=Blue][I] much seething anger. Weight lifting will take care of that...heavy weights and growl at them.[/I][/COLOR]

[B]John B.,

[/B]Lots of push / running work goin' on!

[I][B]Have a great day all![/B][/I]

Terry Dickman 07-07-2009 09:51 PM

Re: Over 50 Crossfitters Sign In
[B]Scott R;[/B] Nice to hear from you..don't worry you will be back at it soon enough.

[B]Diane;[/B] I agree with Charlie and Steve...heavy weights and growl at them

[B]John W;[/B] I know what you mean..its really weird when bench press comes up..use to do it all the time... I think today that's one reason I had to have surgery on both shoulders.

[B]Charlie;[/B] yes our tax dollars at work. I always had a hard time with stupid $hit like that when I was in. I really hated the fact that I had people in charge of me that could barely spell their name, but overall the military was a great experience for me when I was young...I would do it again.

[B]John B;[/B] Nice job on your WOD, your progress since you started posting looks great.

[B]Steve; [/B]CFFB..I really want to try it. The amount of warm up and work you do still amaze me. I know the CF theory is to do a good warm up, sometimes I do, sometimes I don't. I did the main site WOD tonight only did 2 rounds of 10 of the standard Crossfit warm up exercises. It was a light warm up but I was pressed for time. I am finding I get better results when I don't over do the warm up. You should try it :)

[B]Tuesday 090707[/B]
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

26:06 rx'd

Mark Ervi 07-08-2009 08:22 AM

Re: Over 50 Crossfitters Sign In
Yesterday I warmed up w/3 rounds of Samson stretch, 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Did modified version of main site WOD. Did 21-18-15-12-9-6-3 Front squats w/70lbs. and 21-18-15-12-9-6-3 sit-ups on the floor each round.
My time: 21:52

I thought I was going to die. I was shaking and quivering. It reminded me of the first couple of weeks that I ever did Crossfit workouts. It was 95 degrees in my garage, which contributed to the feeling that I really was going to die. I am curious about whether or not I will be able to move my body tomorrow.

Charles Pyke 07-08-2009 10:10 AM

Re: Over 50 Crossfitters Sign In
[B]2009 07 08[/B]

WU: easy 1000m row

WU: barx5, barx5, 65x5, 75x3, 95x2
Work: 107.5 x 5, 115 x 5, 122.5 x 5

[B]High Rep Press:[/B] 100 x 12-9-6 w/ 1 min rest btwn sets (planned)
Accomplished 9-6-5.

Did this in my garage before going to work with the plan to finish with a 2000m row and some pull-up practice when I got home. But now I just volunteered to help a guy out who is being abused by scheduling and I won’t be home until this evening. I’ll see what happens.

The bursitis is much better. I have decided not to run on it for a bit and have been substituting rowing. The C2 guys claim that there is some transfer of conditioning from rowing to running, but I’ll find out soon enough.

[B]Mark[/B]…that kind of heat is nasty. I’ve had some workouts like that in my garage lately, too. Definitely affects the quality of your workout.

[B]Terry[/B]…have to agree with you on the warm up. My WU got kind of ridiculous and exhausting. Then I switched back to the CFWU and even with that I keep the reps down. It does help. About the only other thing I add is a WU for whatever movement is being Rx’d. If the WOD has 95 lb sumo-deadlift high pulls in it, I’ll do a short set with the bar and then maybe another at 75 lbs just to grease the groove. I still like to either row or jog a little before starting. It just helps me to loosen up a little and bring the body up to operating temp.

[B]Weight Lifting Broccoli[/B]
:broc: :broc: :broc: :broc: :broc:

Diane Dennis 07-08-2009 11:53 AM

Re: Over 50 Crossfitters Sign In
I got up early and decided to do my run in the neighborhood with my "444" steps routine incorporated. Normally, I do the steps first and then do the run, but it was too dark to see the steps when I started so I did the run first. Holy cow, what a difference! My last two laps up the steps were less like running and more like trudging. And I'm going to suggest at the next Borough meeting that they install an oxygen station at the top of the steps. Geez, talk about needing a third lung.

Thanks for the advice about heavy weight and growling. I'll do that tomorrow in the gym! But tonight, I'm going out and am going to have some fun. Since my unemployment I've been pinching pennies entertainment-wise, so a good friend is taking me to dinner and to see one of my favorite jazz singers. I'm going to dress up, drink good wine, and who knows, by the time the evening is finished, there may be no growling required tomorrow.

BTW, I should have suspected that Scott might be a bad influence on Brad! :broc:

Pat Quigley 07-08-2009 04:20 PM

Re: Over 50 Crossfitters Sign In
Thanks for all the feedback on the Push Jerk. The day after I was very sore in my lower back. By today I was just about OK. I did the Tuesday workout that included front squats. My lower back is sore again. I think that using the amount of weight that I am using is causing the problem. I am struggling to remain upright and in the case of both exercise I am not getting down deep enough. So I think for the time being I will lower the amount of weight that I use until I improve my form and flexibility.

Took my rings to the gym for the first time today. did a few sets of dips and a few sets of pull ups. Maintaining the "over grip" is going to take practice. I didn't, of course, get close to a muscle up. Not yet.....

However, I did decide that walking into the gym and carrying to rings with those long straps if pretty cool! Then there's the set up on the power cage. Wahooo! The circus is coming to town.

Did the Tuesday workout: 21-18-15-12-9-6-3 of 185 front squats and GHD sit ups in 16:30. My depth on the FS was about half a squat. I don't go all the way to the ground on the GHD. Perhaps it's irrational, but I'm not convinced that I could get up----guess I'll have to have one of my gym buddies hang out with me as a caution. Usually I do the sit ups to where my body is parallel to the floor. So for the long post, I'm just wordy today.

John Burch 07-08-2009 06:01 PM

Re: Over 50 Crossfitters Sign In
wu 5-10-15 X 3 pullup pushup squat

1power clean
2 hanging squat cleans
3 push jerks
4 Burpees

10 rounds total 2min break after 5 rounds
started with 135# and made it half way into the first set of five and lowered
the load to 95# 135# was too much for me to work with

6:40 first round and 8:40 2nd round

Stephen R. Lampl 07-08-2009 09:57 PM

Re: Over 50 Crossfitters Sign In
[I][B]090708 WEDNESDAY


[/B][/I]Job interview and gtg pavement pounding........NOT my idea of a rest day......feel more gassed than after a good WOD.....


[/B]You make an extremely valid point - - I am just reluctant with my penchant for injury, to back off on the warm-up. I would welcome any suggestions you, Nick, or for that matter, anyone here in our great Over 50 Group would have for me.


[/B]Thanks for your take on the WUs also. I have been using the CF Redding WU:
One round of:
400m run (I do stationary cycling - 10:00 or have been on the hamster trainer)
10 Shoulder pass-throughs, move hands in 1" or as much as possible, repeat...
10 Body circles X each direction
10 Trunk rotations X each direction
10 Push-ups (now up to 30)
10 Pull-ups
10 Dips
25 GHD situps or sub ab-mat or stability ball sit-ups
25 Back ext
10 BW Lunges Rt/Lt.
25 Air squats
10 Burpees

I [I][B]am[/B][/I] warmed up after this......

BTW-Nice workout - - I need to get back on my rower; I think the C2 guys are right - - seems to bother my R/Achilles and L/hamstring less than the running, plus it really helps my right knee.


[/B]Great work on the WOD, however scaled. It was brutal - - I did an alternate WOD, but the other guys doing CF at my globo did the Main Page like you and just about died.....the heat you had there didn't help - - hope you were really hydrated.


[/B]I hear you on the oxygen. My daughter got me a shirt I like to wear to the gym when I work out: "GOT OXYGEN?" (referencing Denver Colorado, Mile High City 5,280' very small print below) :D. Sounds like a great evening - - I love jazz.......


[/B]Great work also on that killer of a WOD......I hope my job hunting pays off - - I must get a set of rings. I've been trying for a bar MU, but it ain't happening.......

[B]John B.,

[/B]Sounds like a brutal workout - - anything with PFSSes is a license for a suckfest.

Diane Dennis 07-09-2009 07:43 AM

Re: Over 50 Crossfitters Sign In
Today - 07/09/09
7:30AM workout in the gym with Patrick

run to the gym
dumbbell deadlifts

10 hang cleans
10 push ups

My clean technique still needs a lot of work but I improved today.

DL work (no gloves for the first time ever)

I had a very difficult time with my grip but I've given up the gloves along with the ibuprofen. Time to toughen up.

Press work - 45# bar only - sets of 3 to work on technique
I had to move to just a wooden dowel because I was leaning during the press and couldn't stop. I practiced with the dowel over and over.

Charles Pyke 07-09-2009 08:46 AM

Re: Over 50 Crossfitters Sign In
[B]Unscheduled down day.[/B] By early yesterday evening, I came down with a bit of the Texas Quick Step. The odius effluent has subsided greatly but I'm a little achy. Thinking that if it weren't for CF, it would be a lot worse. That's what I get for letting Brad bring me some food while I was working last night. Guess he'e not feeling to well either. Called in the pepper bros to fill in today.

[B]Quick Step Peppers[/B]

John Warkala 07-09-2009 09:21 PM

Re: Over 50 Crossfitters Sign In
Rest Day

Row 3500m-14:33.4 (This felt pretty good tonight and I wanted to go more but was glad I didn't with what followed)

100' walking lunge
21 pull ups
21 sit ups
21 push ups (extra credit-not part of Rx)

Repeat 100' walking lunge each round for 5 more rounds
descending reps of each exercise;

30:32 - Pull ups continue to slow me down

Terry Dickman 07-09-2009 10:22 PM

Re: Over 50 Crossfitters Sign In
[B]Wednesday 090708[/B]
"Nate" modified

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (standing)
4 Handstand Push-ups (assisted)
8 2-Pood Kettlebell swings

14 rounds, 2 MU, 4 HSPU

[B]Thursday 090709[/B]
Four rounds for time of:
Run 400 meters
50 Squats

quads were sore from Tuesday Frontsquat/GHD WOD, should have looked at my previous time before starting, probably would have pushed harder

Stephen R. Lampl 07-10-2009 12:03 AM

Re: Over 50 Crossfitters Sign In
[I][B]090709 THURSDAY

[/B]Woke up today not feeling well and with something wrong/pain behind my right knee when I extended my leg. No idea where that came from.......

[/B][/I][B]Walking: [/B]20:00 / 1.5% to 5% incline / 2.5 MPH initial to 4.2 MPH / 1.27 miles
Tried a short run at 5.5 MPH; both hamstrings were tight and back of right knee complained loudly......[U]lots of stretching[/U] followed.
No CFWU today or organized WOD today.

[I][B]Leg lifts: [/B][/I]100, unbroken
[I]July Thruster Challenge: [/I][/B]
[B]Week 1, Day 2: [/B]75# X 15 reps (unbroken)

[I][B]Jump Rope Singles: [/B][/I]100 X 3 (broken - tripped 3 or 4 times each).
[I][B]Double-under attempts: [/B][/I]5, 5, 5. (none chained together....RATS!).

[I][B]Active Shoulder Lat Engagement (on dip bars): [/B][/I]15 X 3

[/B][/I][B]Dead Hang: [/B]8, 5.
[B]Kipping: [/B]12, 8.

[I][B]Bar Rows (C2B): [/B][/I]10, 8.

Mark Ervi 07-10-2009 08:23 AM

Re: Over 50 Crossfitters Sign In
Did CFWUx3 w/6 min. treadmill run

Did AMRAP in 20 mins. Of 4 pull-ups, 4 assisted dips, 4 push-ups, 8 dumbell swings w/35lb. dumbbell.
I did 11 rounds.

Did 4 rounds of run 400 meters and 50 squats
All running on high school track.
My time: 18:06

Diane Dennis 07-10-2009 08:38 AM

Re: Over 50 Crossfitters Sign In
Today - 07/10/09
7:30AM workout in the gym with Patrick

Sore from the cleans yesterday but living with it.

Run to the gym
Row 500m

Fran - 5:48
Very scaled - used just the 45# bar and had to do jumping pull-ups as I still can't do a stinkin' pull-up. Anybody take a bet on whether I'll be able to do pull-ups before I'm 51?

Squat work (body weight) - Worked on depth and engaging hamstrings - did pretty well

3 rounds
Row 250m
10 burpees with a higher jump than usual (had to hit a target)

The rowing was good and the burpees were PFSS.

We finished with an odd ab thing: sit on the end of a bench and lie back into the air holding dumbbells in each hand. Crunch up some while twisting to one side and punching the dumbbell out. Lower and raise and twist and punch to the other side. Repeat quickly for 30-second sets (4).

[B][FONT="Arial Black"]Breck Berry Broccoli![/FONT][/B]

Mark Ervi 07-10-2009 03:35 PM

Re: Over 50 Crossfitters Sign In
After seeing the planned events for the first day of the games, I think
Breck has an excellent chance. I say he definitely is top 10 after day 1, and quite possibly top 5. He is a terrific runner and has done over 400 lb. deadlifts. I just hope he does not get hurt. I think all of the fastest runners have great potential for injury with the steep descents. They will be flying downhill. The sledge hammer thing is weird. Breck is very coordinated and has done his share of weird things around his dad's farm, so that one should not throw him off too much. He is short, which is a disadvantage. Whoever wins this is one heck of an athlete.

Charles Pyke 07-10-2009 06:02 PM

Re: Over 50 Crossfitters Sign In
[B]2009 07 10[/B]

Feeling good enough to go to squadron PT this morning. We played softball, something I have not done in more than 20 yrs. Lots of fun, but I jammed my left heel pretty hard and bruised the snot out of it. I can't even stand normally right now or even walk without limping considerably. Dammit! Not been a good week. No running, no back squats, deadlifts, etc for a while. I'll have to come up with some work arounds.

Anyway, we played for almost three hours and had a blast. Found I can still catch and field quite well. Batting was embarrassing at first but improved quickly. Throwing is a problem. Never occurred to me to try throwing a ball since I ruptured a couple of my cervical discs. Since I have muscles that no longer obey my commands, I found my coordination to be a bit off. Oh well.

The broccoli boys are going out on the town tonight to some retro-disco event downtown. Good grief!

[B]Boogie Wonderland Broccoli[/B]

Diane Dennis 07-10-2009 07:28 PM

Re: Over 50 Crossfitters Sign In
I heard (on the QT) that the broccoli boys were taking a road trip to Aromas to root for their Games favorite - Breck Berry. In fact, I heard that an entire Marine Corps contingent (friends of Diane's husband and Brad's brother) were heading from around the world to Aromas to root for Breck. I also heard (from a good source) that the broccoli boys think that Breck can KILL that nasty hill in WOD 1 and still kick A$$ in the DL round. [B][FONT="Arial Black"] GO BRECK!![/FONT][/B]
[B][FONT="Arial Black"]
Breck Berry Broccoli[/FONT][/B]

Stephen R. Lampl 07-10-2009 07:51 PM

Re: Over 50 Crossfitters Sign In
[I][B]090710 FRIDAY

[/B][/I][B][I]Unplanned "light duty" day.

[/I][/B][I]Looks like I really did something bad to my right knee - - the pain was serious just trying to do air squats....

[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles. Knee felt OK doing this.[I]
[B]Partial CF Redding Warm-up[/B][/I]:
No squats, burpees, or OHS.

[I][B]CFFB Strength WOD: [/B][/I](Amateur)
[B]Strict Chin-ups - max reps X 3, rest 3 minutes between sets.
[/B]8, 7, 6 = 21.

[I]Intended to do bench presses - - all stations in use by high school kids.
Probably going to be side-lined or at least limited for a while in what I can do........[/I]

Stephen R. Lampl 07-10-2009 07:54 PM

Re: Over 50 Crossfitters Sign In
Nice work Mark, Diane, and yes - - Charlie (softball counts)!:broc: (Sofball Broc!).

Sounds like Breck has a great chance at the games. Keep your eye on Shana Alverson for the women - - she will likely be a serious contender - - took 2nd in the SE Regionals.

John Burch 07-10-2009 08:10 PM

Re: Over 50 Crossfitters Sign In
Stephen hope your knee is not to bad and that your back at it soon

Charlie I hear ya on the softball game, last summer some friends asked me if
I would play on a coed team, it had been 20 years since I played softball,
but I was happy to learn that I could still run well and play ball
wu samson stretch
run 400m
5 pullups
15 squats
10 pushups
15 OHS

WOD 3 rounds for time
20 wallball shots@ 10'
20 push press @ 75#
20 box jumps @ 20"
20 SHPDL @ 75#
row 20 cal
time 22:41

Pat Quigley 07-10-2009 09:18 PM

Re: Over 50 Crossfitters Sign In
I've been thinking of what it would take to do a muscle up. found this great video in the Journal> (WFS)


there are a few points that the instructor makes about assessing readiness: stability when upright on the rings, ability to push out from the closed position of the dip, and dipping low enough on the movement to where the elbows are higher than shoulder blades.

I started to work on each of these separately today. It's that last part on the position of the elbows that is going to be difficult. So I'm hoping that spending a few minutes as a part of each workout will loosen the shoulder. Could this inflexibility be another sign of impingement? Maybe if I got this movement going, then I'd improve the shoulder problems with the push jerk and cleans?

You have all spoiled me since I joined the thread so I look forward to the comments.

Mark, looks like it didn't take long for you to jump right back into the routines.

Did the 090709 WOD. 4 RFT: 400 meter run, 50 squats. Used the treadmill at 5.0 speed. Finished in 18:09. Left knee was a little sore from the "running", but good otherwise.

All times are GMT -7. The time now is 07:13 PM.

CrossFit is a registered trademark of CrossFit Inc.