Re: Over 50 Crossfitters Sign In
 

Terry- Yep, that's a tattoo. I'm the designated heavily tattooed guy for my affiliate. It seems like every affiliate has to have 1 or 2.

Charles-Your broccoli is dancing in perfect time to the music I have on itunes right now. It's almost hypnotizing.

Diane D- Like the new avatar.

Pat-Once again, good luck in the "Strong Person". Good Lynne score.

7/24/09
Moderate row 35 minutes-8307m

Heading out to the KB cert.....:kicking0:

Re: Over 50 Crossfitters Sign In
 

John W - Have a blast at the KB cert! I love KBs (to the extent that one can love a kettlebell!) and I'm dieing to hear all about it once you are back!

Pat - Your globo-wish-list was quite enjoyable :D. Once again, good luck this weekend. Please keep us apprised of your performance.

Charlie - Thanks for the rowing encouragement. After my indoor training this winter with the Three Rivers Rowing Association, I thought I was really hot stuff on a C2. Unfortunately, you guys make me look like chopped liver!! Of course that just juices up my competitiveness and will make me row better in the future. And as for your "Don't they know I'm in my fifties" stuff, don't pull our legs! Brad told me that for an old guy, you are in pretty decent shape.

Re: Over 50 Crossfitters Sign In
 

I am out of town, and my arms are really sore from the two "DT"s

So, I went to a local high school track with the intention of running six 400m runs with 2 min. rest between each.
I ran 2:12, 1:54, 1:51, 1:49

On that 4th 400 I felt a little tightness coming up in my quad, so I decided not to risk run the other two 400's that I had planned. I did 30 pull-ups and that was it.

It is great to see so many people posting and working hard. I wish I could keep up the pace with the workouts all of you are doing. The Over-50's gang is really impressive.

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7/24/09
did some work on my DU thanks Diane for the info
20 pullups
20 knees to elbow
1 mu

then lots of push jerk work at several sets
115#
125#
135# this is my sons body wieght but he was unable to get it overhead today
but he kept trying again and again
165# f several times

10 pullups
10 knees to elbow

Re: Over 50 Crossfitters Sign In
 

Pat,
What Globo do you go too? I used to live in Ahwatukee (10 yrs). You ever check out the local CF affiliates?

[B]"Lynne"[/B]

Five rounds for max reps of:
Body weight bench press 190lbs.
Pull-ups

13/21, 10/21, 8/18, 7/18, 6/19 =141
slight improvement over last time 136

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Terry Dickman;631553]Pat,
What Globo do you go too? I used to live in Ahwatukee (10 yrs). You ever check out the local CF affiliates?

[B]"Lynne"[/B]

Five rounds for max reps of:
Body weight bench press 190lbs.
Pull-ups

13/21, 10/21, 8/18, 7/18, 6/19 =141
slight improvement over last time 136[/QUOTE]

I've lived in Ahwatukee for 18+ years. I have had my psychology practice here for 10+ years. I worked out at the Gold's for some 4 years and at Lifetime Fitness for the last 2-3 years. When I started crossfit 10 months ago, I paid one of the trainers at Lifetime to teach me the OLY moves. He moved on. I joined one of the affiliates in Chandler for a few months. Now I'm back at Lifetime. There are at least 4 other guys doing the main web site crossfit workouts. I have not been able to coordinate schedules with one or more of them. When I moved here in '90, I was into my second year of triathlons. Ahwatukee was a community of new roads, few houses, some hills, and little traffic. Ahwatukee is now home to some 85000 residents with lots of traffic. I still love being around South Mountain for hiking.

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CFC WU

WOD 4 ROUNDS FOR TIME
RACKED 100' LUNGE @ 75#
12 BOX JUMPS
15 PULLUPS
19;51 even the rest of the old goobers bested my time:mad:

post work out
TURKISH GET UP 26 @35#

M/54/183#

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I couldn't decide whether to go for a run this morning or go snoop around at some Saturday morning Garage Sales so my husband suggested that I do both!

I put on my backpack and ran about a mile to the first one where I bought two cookbooks for 50-cents. I ran a little less than a half-mile to the next one where I didn't buy anything. I ran just a couple of blocks to the next one where I bought a set of antique silver demitasse spoons (at an unbelievable bargain price). I ran about another half mile to the final one where I bought another cookbook and a nice potato masher. Then I ran home with everything clonking against my back. It was a lot of fun and I spent a grand total of 6.50! Shopping and fitness combined - gotta love it!

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Today (outside):
[U]warmup - 3 rounds[/U]
2 min skipping
10 PU
10 SQ
10 SU
20 sec. SS L&R leg (samson stretch)

[U]WOD (from CF Ottawa)[/U]
AMRAP in 20 min.

10 divebomber pushups
15 donkey kicks

Score: 5 rounds + 4 DBPU

The divebomber pushups got ugly really fast but I would not resort to my knees. The donkey kicks were hanstand kickups too the wall (both feet).
Surprised me. I had my eye on the timer during the 4th rd and thought I was not going to finish it.
____________________________________
Diane - nice multi-tasking!

Enjoy the weekend everyone.

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Great work folks!

Especially all the heavy DL's. Very impressive. Maybe we should sub-title this thread "Not Yet Dead. . . Lifters".

07/25/2009

CFWU x 15 reps x 1 round
Dbl Under practice
Press: 44x5x2 sets; 64x5; 94x3; 104x3; 109x1; 114x1; 119x1; 121x1 fail 2x
High Rep Press: 84x 14+7+6 with 1:00 rest btwn sets
Met Con: "Nancy"
Run 400 m
15x OHS (used 96#)
Time = 15:21, about 1:00 off PR.

Start of "test" week for my 3rd round of CFSB, and feeling under-recovered. After getting through this week, I'm spending a week on the river with no barbell.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;631564]I've lived in Ahwatukee for 18+ years. I have had my psychology practice here for 10+ years. I worked out at the Gold's for some 4 years and at Lifetime Fitness for the last 2-3 years. When I started crossfit 10 months ago, I paid one of the trainers at Lifetime to teach me the OLY moves. He moved on. I joined one of the affiliates in Chandler for a few months. Now I'm back at Lifetime. There are at least 4 other guys doing the main web site crossfit workouts. I have not been able to coordinate schedules with one or more of them. When I moved here in '90, I was into my second year of triathlons. Ahwatukee was a community of new roads, few houses, some hills, and little traffic. Ahwatukee is now home to some 85000 residents with lots of traffic. I still love being around South Mountain for hiking.[/QUOTE]

That's a coincidence. I moved there in 90 too, then left to MA in 2000...I lived right off the Ray Chandler Loop...worked at Intel for about 16 years. I used to go to World Gym in Tempe on Ray and Elliot the first few years there, then joined Mountainside on Chandler Blvd (I think that's what it was called). I spent a lot time on the trails in South Mountain Mt Biking, I raced for several years.
The growth was unbelievable there.

[B]Saturday 090725[/B]
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

15 rounds

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Not sleeping well lately, and behind on workouts.

Saturday Four Rounds of the following(37:24 time)

Deadlift 225 x 12
DLHP 150 x 10
One Arm Shoulder Press: 60 x 8

I have not met Pukie yet, but his partner Nurse Nausea is kicking my behind.

I know, I need to pick up the pace.

Thanks, TR
51/5'10"/250/Shape more ovalish, but improving:rhabdo:

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Did the Strong Person (although no women showed up---except my wife and one of my daughters to watch) at my gym. The head trainer improvised four events. The winner for each event was congradulated at the end. No age groups, no weight groups. Just five guys going against each other. One guy was under 190 lbs and he decided to do the same weights as the rest. Three of the five were trainers and under 30 years. The other guy was in his late 30's and happened to be a long time crossfitter (3 years) and currently doing CFFB.

The five events were:

1) Sled Pull: 4X45 lb plates on a towel. Number of 40 foot pulls in 90 seconds. (I got 4 rounds--grip was tougher that I thought it would be)

2) Deadlift: Number of consecutive lifts to failure of 325 lbs within 90 seconds. No rest at the bottom of the pull. (14 completed) The other crossfitter got 20 and was the leader.

3)Toss a 9 lb ball. (37 +feet---winner threw for 42)

4) Three rounds of running with a dumbbell for 50 ft and running back to get next weight. The DB's were: 105, 95, and 85. (52 seconds, winner finished in 39).

I really enjoyed the day. Plus the head trainer listened to the other crosstrainer and myself about how to set up a separate area in the gym for crossfitters. I may be be a little closer to that wish list I posted here the other day.:stir:

Re: Over 50 Crossfitters Sign In
 

[quote=Diane Mahoney;631272]Hmmmm, is there an over 40 thread?[/quote]

Diane,

There is the "Keithinators Log for the 40 + CFers", also on the CrossFit Forum. Keith is an awesome fire-breathing CFer. I think I speak for everyone here on this thread that you are certainly welcome here also!

Re: Over 50 Crossfitters Sign In
 

[quote=Pat Quigley;632054]Did the Strong Person (although no women showed up---except my wife and one of my daughters to watch) at my gym. The head trainer improvised four events. The winner for each event was congradulated at the end. No age groups, no weight groups. Just five guys going against each other. One guy was under 190 lbs and he decided to do the same weights as the rest. Three of the five were trainers and under 30 years. The other guy was in his late 30's and happened to be a long time crossfitter (3 years) and currently doing CFFB.

The five events were:

1) Sled Pull: 4X45 lb plates on a towel. Number of 40 foot pulls in 90 seconds. (I got 4 rounds--grip was tougher that I thought it would be)

2) Deadlift: Number of consecutive lifts to failure of 325 lbs within 90 seconds. No rest at the bottom of the pull. (14 completed) The other crossfitter got 20 and was the leader.

3)Toss a 9 lb ball. (37 +feet---winner threw for 42)

4) Three rounds of running with a dumbbell for 50 ft and running back to get next weight. The DB's were: 105, 95, and 85. (52 seconds, winner finished in 39).

I really enjoyed the day. Plus the head trainer listened to the other crosstrainer and myself about how to set up a separate area in the gym for crossfitters. I may be be a little closer to that wish list I posted here the other day.:stir:[/quote]\\Pat,

Great showing! Glad you had fun!

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Today :
warmup - 3 rounds
2 min skipping
10 PU
15 SQ
20 SU
20 sec. SS L&R leg (samson stretch)

WOD (an oldie from CF Ottawa)

21-15-9 reps for time

OHS 34#
pistols - alt. legs to 17" bench

score: 7:03

*pistols suck !

Did my 3 days and then some this week
Next 2 days off!

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Active rest day....Road 50 miles on my road bike today with my sister up in Sacramento, American River Parkway. It's been so long I had to wipe the dust off it. The first 25 miles up to Nimbus damn was fine, then we had to ride back home. The last 9 miles I was feeling it. After that we went for a beer and Thai food, then a 1 hr full body massage, stopped on the way home for a hot fudge sunday at Ghirardelli's. It was great day and a nice visit.

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Today - 07/27/09
Group workout on the North Shore

WU
2 rounds:
Jumping jacks
Front-to-backs
Squats
Run one lap along river

[B]WOD[/B]
4 rounds:
20 squat jumps with a turn
20 bench dips

4 rounds:
20 alternating lunge jumps
20 push-ups

3 X run one lap along river

I felt a twinge in my hamstring during the second lap so I did bench step-ups during the third lap

Re: Over 50 Crossfitters Sign In
 

Pat-
Great job on the Strong Man competition. Those 14 consecutive 325lb. deadlifts impressed me the most.

I took Saturday as a rest day.

Sunday, I did modified "Lynne"
I did 5 rounds max reps bench press with 105lbs. and max reps pull-ups.
I did 15/5, 15/5, 11/4, 10/6, 10/4

I have been having a lot of shoulder discomfort in my left shoulder. When I was warming up for the bench press with just 45-85 lbs. it felt like I had a broken bone in my shoulder. So I kept the weight light.

Re: Over 50 Crossfitters Sign In
 

Pat,

Great job with the strong man competion. Very impressive

TR

Re: Over 50 Crossfitters Sign In
 

[B]Pat[/B]...that Strong Person Competition sounded like fun. Nothing fancy, just a kind of grass roots "let's go out and do this" kind of thing.

[B]Terry[/B]...Sacramento. Haven't been that way in a long time. I have always liked that town. My California exposure is limited...mostly around Castle AFB in Atwater (before they closed it) for various bits of training. Lots of trips all over the state though.

Everyone is doing lots of fun work.

I'm back from the wonderful luny land of a military exercise that went all through the weekend. Didn't get home until 0300 today. To borrow a quote from Mark Rippetoe the whole experience was "silly shirt" (minus the r). I could jump on a soap box and orate for a long time, but I won't.

Will mention that I ate strictly Zone. Kept my alertness high through the whole ordeal.

[B]If There's a Stupid, Illogical Way to Do Something, That's How We're Going to Do It Broccoli[/B]
:pepper::pepper::pepper::pepper::pepper:

I know, there's no broccoli here. Brad and the guys had to participaate in the exercise too. At "end ex" they were forgotten. Everyone else ran home and left them stranded out on the flight line. They just now made it back in. An airfield is a very big place and it takes a long time walk with those short little legs, no matter how much crossfite you do. That and Brad forgot where he left his car keys.

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Thanks you guys!!! See you in five years!

Re: Over 50 Crossfitters Sign In
 

Home again and KB certified !!!:pepper:

Weekend WODs;
Hundreds of KB swings, cleans, snatches, push press, thrusters, deadlifts, swing and release, hand to hands, etc. and (horns blaring) Turkish Get Up !:kicking0:

The KB cert was great. And I got to share it with my 16 year old son.

I actually didn't think I would pass the final test due to my bum hip. I would have bet the farm that I wouldn't ever be able to do a Turkish Get Up (required for certification) and that was fine with me. I was primarily looking for exercises to do that would help with rehab after my upcoming hip surgery.
But Jeff Martone is an excellent coach and instructor. He was able to show me some stretches and other techniques that allowed me to get it done and pass the test !

The second bit of good news is that I saw my orthopedist this morning and we postponed my surgery for another 3 months. This will give me a chance to lose some more weight (I'm down 25 lbs since 5/1/09) and make the surgery easier (for the doctor) with a better chance for a positive outcome.

What I don't understand is how I'm losing weight and getting stronger doing crossfit only when for years I kept my weight up so I wouldn't lose strength in the basic lifts......go figure.

Re: Over 50 Crossfitters Sign In
 

John-
Congratulations on the KB Cert!

Today, I did CFWUx3 w/assisted dips.
Did 6 mins. running on treadmill.

Then, did AMRAP in 20 mins. of
10 thrusters w/30lb. barbell
10 sit-ups on slightly slanted slant board
10 back extensions on a Roman Chair.

I did 10 rounds and 1 set of thrusters.

Re: Over 50 Crossfitters Sign In
 

John, props on the certification. What kind of surgery are you anticipating? For me the weight thing, since the end of my triathlon days, has been an issue. I've dropped some 12 lbs and 2-3 inches from my waist since I combined crossfit with a Paleo diet. I think the constantly shifting challenge of crossfit just revs up the metabolism.

Today after a warm up, I started doing Cindy: AMRAP in 20 minutes: 5 PullUps, 10 PushUps, and 15 Squats. Last time I did 17. This time I finished 11 rounds in 11:05 and I got sidetracked by conversation on yesterday's Strongman. I'm not complaining, I probably could have used a day off anyway. I'll take that day tomorrow.:kicking0:

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[B]John W: I can't express how giddy I am with your [B]KB success[/B]![/B] Your ability to do a TGU makes me smile from ear to ear!! If you lived closer than 415.94 miles away (per Mapquest), I would be jumping in the little black car and coming up to meet you in the gym for some of your now expert KB instruction!

I am rooting for you for the next three months prior to your surgery. Keep doing what it takes as a CrossFitter, and who knows how long you might be able to ward off that surgery :D.

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W/U trunk twisters, body rows, squat warm up.

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (scaled jumping)
10 Push-ups
15 Squats to 16" box, which is below horizontal for me

10 rounds

Cool down 50 Abmat sit ups

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congrats JOHN W
CFC WU

PJ 555 @ 115#
5 @ 155#
5 @ 160#
WOD 21/ 15/ /9
HSC @ 115#
wall ball 20# @ 10'
time 12:54

m/54/180

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[B]JW[/B], Congrats on the KB Cert....impressive with being able to put off surgery. Keep us informed. Nice job with including your son, there is nothing like being able to do something worthwhile with your children.

One Arm Rows x 5 with 100lb
10 Pushups
20 Squats (seems that I can't read)

11 rounds, but did it in 30min. Nasty deNausea kicks in around the 8-10 min mark and continues to kick my butt.

TR

Re: Over 50 Crossfitters Sign In
 

Many thanks to all for the props on the Cert. It was a lot of fun and a lot of work. Not a lot of lecture and a whole lot of practice.

Pat- Glad you had a good time at the Strong Person event. I'll be getting a Hip Resurfacing (Hopefully) otherwise a Total Hip Replacement. There's no cartilage left in my right hip and I've got bone on bone arthritis. I just have to monitor it because if the bone wears away too much, then it's straight to the Total Hip.

Dianne- If by little black car, you mean the Beemer. I'd teach a free class for the chance to drive it around the block !

7/27/09
AM- 60 min Nordic Track: 4 miles -Had to make up for the crap I ate over the weekend.

PM
Row 2500m: 10:02.6

"Danny"
AMRAP in 20 minutes
30 box jumps (Subbed step ups to 15" box)
20 Push Press (Used 45# Kettlebells-I am gonna milk this KB thing)
30 Pull ups (RXed)

2 2/3 rounds + 20 pull ups

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Today - 07/27/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym

Back squats:
12 x 45
10 x 65
8 x 85
6 x 95
3 x 105
3 x 110
3 x 105
6 x 95
10 x 85

Work on the elusive pull-up with negatives

Leisurely 2K row - 9:10

Run home backwards up the hill.

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[B]2009 07 28[/B]

[B]WU:[/B] about 8 min on elliptical trainer.

[B]Back Squat[/B]
WU: 2xbarx5, 95x5, 115x3, 135x3, 225x1
Working Sets: 240X3, 250X3, 255X3, 260X3, 265X3

Switching tactics on the push-up training. Using 3 X max reps for 1 min w/ 2 min rest btwn efforts. Ditto for crunches.

[B]PU’s:[/B] 29, 15, 12
[B]Crunches:[/B] 41, 20, 20
[B]Pull-ups:[/B] 7, 6, 8

Doing crunches, because that is USAF PFT standard (yes it’s lame).
Used the wall mounted bar at the base gym. It’s too close to the wall for kipping pull-ups. I kept swinging into the wall which really hampered my efforts.

[B]John[/B]…jealous of the KB cert. Sounds like a blast!

[B]Diane[/B]…keep plugging away at the pull-ups. I have had great success with using “Gravitron” type machine and lately with bands for progressions.

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[I][B]090726 - 090727
SUNDAY / MONDAY: REST DAYS

[/B][/I]Job hunting/interviews really has me worn out. . . . .haven't been sleeping well either.

[I][B]090728 TUESDAY
[/B][/I]
Back at it again. Really feeling the poor workout schedule (three times in two weeks +). Not complaining - - just fact, unfortunately.

[I][B]Warm-up:
[/B][/I]Stationary Cycling - 10:00 / L3 / 100 RPM / 2.6 miles
CF Redding WU: (30 push-ups, 20 X GHD situps and back ext).

[I][B]Training:
[/B][/I]Spent about five to ten minutes helping a teen with her pull-ups/chin ups. Tried teaching her a couple of kipping basics and use also of a parallel grip.

[I][B]Skill Work:[/B][/I]
Strict Wall Squats:
5 reps X 3. Slow, methodical movements. Posterior chain is really tight today - - tried a few OHS first, but could not keep from coming forward onto my toes.

[I][B]WOD: "Cindy"
[/B][/I]AMRAP in 20:00 of
5 pull-ups
10 push-ups
15 squats.

I did a 1/2 "Cindy" (AMRAP in 10:00)
[B]Total" 9 rounds [/B][I]
Happy with the result, but totally gassed. Some more CFE-related work is definitely in order![/I]

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Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then did 80lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6

Rested 3 minutes

Then did 70lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6

Rested 3 minutes

Then did 60lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6, 7

Then rowed for 10 minutes

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CFC WU - the 400m RUN

WOD 3 rounds for time
400m run
21 KB swings @ 35#
12 pullups

time 11:27

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Mark - That's a boatload of reps on the C&J !!

John B. -Nice time on "Helen"

7/28/09- Interesting WOD today

W/U Row 3000m 12:18.5

For time;
150 push ups
"Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed."

So since I can't run and I'm tired of subbing rowing for running, I subbed a 40 yard Farmer's Walk with two 55# kettlebells. (Yup, the KBs again!)

20:15
Walked a full quarter mile with those damn KBs.:run:

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[B]Monday 090727[/B]
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (modified)
10 One legged squats, alternating (modified)
15 Pull-ups

7 full rounds, 5 HSPU, 10 Pistols
First time I tried Mary, I like Cindy better. Not sure how a pistol equates to a functional movement.

[B]Tuesday 090728[/B]
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

6 rounds + 3 rx'd

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Terry,

PM to you.....

Re: Over 50 Crossfitters Sign In
 

Today - 07/29/09
6AM group workout on the North Shore

Didn't sleep last night so I considered skipping this workout. Went and regretted it.

WU:
2 x Jumping jacks, Lunges

Rain begins

WOD1:
21-15-9
KB swings
KB high-pulls
stupid stinkin' burpees

Rain continues; I'm cranky

WOD2:
30-20-10
push-ups
lunge walks
bench dips

At the end of WOD2 I was wet and annoyed about being wet (on top of being cranky)

Next we did ab work which meant lying down on the dirty park sidewalk amid goose poo and cigarette butts. And did I mention it was raining?!? After about two minutes of this nonsense I got up and went to the car. It was the first time I've ever quit a workout. I should have just stayed home. :bonk:

Re: Over 50 Crossfitters Sign In
 

So I guess I can officially sign in here. :) Great things happening in here. Proof that fifty doesn't have to be an f-word. Keep it up!