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Charles Pyke 08-02-2009 03:09 PM

Re: Over 50 Crossfitters Sign In
Not having a banner day. My heel is killing me today and the sides of my quads are stiff and sore (again). Sitting here packed in ice. My body must know my birthday is coming up soon. Good grief Charlie Brown!

Pat Quigley 08-02-2009 03:29 PM

Re: Over 50 Crossfitters Sign In
Charles, sorry to hear about the injury. I hate lay-offs. I have one planned in a few weeks and I'm already dreading it.

Jay--welcome aboard. When I lived in Flushing, I used to hang out in Long Beach: jogging and surfing.

Diane--so is there now "Crossfit Golf" ? I don't play the game--and have been asked to leave the local course several times because I thought that the fairways are great places to run. :yikes:

Did the Back Squat today: 2 X 10 X 185, 5 X 225, 3 X 275, 1 X 315, 1 X 365, 1 X 375 (f---.5 depth), 5 X 225. No PR today. It'd be worth my time to practice holding the bottom of a squat and powering up.

John Warkala 08-02-2009 05:22 PM

Re: Over 50 Crossfitters Sign In
[B]Jay[/B]- Welcome Brother ! I'm glad you're here. The WW board is not nearly as fun and active as this one. I hope we'll have the opportunity to train together soon.

[B]Pat[/B]- I didn't know you once lived in NY. Hope there's enough transplants in AZ that you have access to good bagels and pizza.

[B]Diane M.[/B]- Sweet work on the KBs

Linda Kardos 08-02-2009 07:52 PM

Re: Over 50 Crossfitters Sign In
Been a bit delinquent here but for good reason - more landscaping, digging and dragging, deck staining ....

So I got my second CF workout done today.

Warmup x 2 rds (less PLUs)

Push Press 3 x 4 @ 54#

[U]WOD 1[/U]

5 OHS -34#

[U]WOD 2[/U]

3 SNATCH - 44#


There've been no slackers here I can see. :notworth: Nice work everyone!

Pat Quigley 08-02-2009 09:07 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Warkala;636397][B]Jay[/B]-
[B]Pat[/B]- I didn't know you once lived in NY. Hope there's enough transplants in AZ that you have access to good bagels and pizza.[/QUOTE]

Don't eat too many bagels anymore---they are not as good here--soft and taste more like bread. Einstein's comes the closest. There are a few Ray's Pizzas and I drive out the way to get their pizza. Friday is still my traditional pizza night.

Stephen, I do my workouts at a local gym.

Diane Dennis 08-03-2009 04:53 AM

Re: Over 50 Crossfitters Sign In
Today - 08/03/09
6AM Group of 1 workout on the North Shore with Patrick

Walking lunges with a forearm to instep stretch (ouch)

AMRAP in 20 minutes
5 burpees
10 push-ups
15 squats

:confused: I am having a senior moment that is preventing me from remembering my score

3 x 15 stationary lunges (each leg) with a hold at the bottom of rep 15

[B]Charlie[/B] - Sending you curative broccoli

Jay Szerencsy 08-03-2009 11:06 AM

Re: Over 50 Crossfitters Sign In
John - Thank you for your help. As you can see I got the picture up. It was taken when I was in China and Taiwan in June.

I look forward to getting together with you in the near future. The best time is probably a Sunday morning. I would come by OB for a WOD.

Todays WOD, somewhat complicated to write down.

4 rounds KB press 10 each arm 18#, sprint 20 yards, 20 push ups. After completion of round, partner goes while you do 10 alternate KB presses and do a a KB hold until he is finished with his round. My best time for round was 47 seconds.

Mark Ervi 08-03-2009 12:08 PM

Re: Over 50 Crossfitters Sign In
Today Back squats 1-1-1-1-1-1-1
I did 175-185-185-175-175-175-175

Pat Quigley 08-03-2009 04:25 PM

Re: Over 50 Crossfitters Sign In
did the "JT" with a few scales. did the practice MU from kneeling position. Noticed that one of the keys for me with the MU and later with the dips is to keep my elbows close to my sides. My form later on in the sets got very sloppy once my elbows started to bow out. Then the depth of the repetition gets shallow.

did the HSPU's with my feet over the bar of a Smith machine. Dips on the rings.

21-15-9 of HSPU's, Ring dips, and push ups. Time was 10:35.

Bill Houghton 08-03-2009 05:28 PM

Re: Over 50 Crossfitters Sign In

155, 175, 185, 205, 215, 220, 225.

John Warkala 08-03-2009 05:40 PM

Re: Over 50 Crossfitters Sign In
Row 3500m- 14:12.1

AMRAP 20 minutes

1- Power clean/press/squat/jerk/squat (used 2 45# KB)
5- KB swings 70#
7- Steps ups to 15" box

11 rounds

John Burch 08-03-2009 05:41 PM

Re: Over 50 Crossfitters Sign In

21 18 15 12 9 6 3
35# KB swings
24" bx jump
wallball sit ups 20# ball
time 29:12 slow but sure

Welcome Jay
Nice Pic diane M

Tom Rolen 08-03-2009 06:54 PM

Re: Over 50 Crossfitters Sign In
[B]Pat,[/B] at some point in time I hope that I am the man that you are. Nice job with J.T.

Gang, I never knew that 9 Push Ups could be so dang hard.

21-15-9 with Hand Stand Push Up progressions. I had to stop twice in order to prevent myself from face planting.

My time was a Glacial 27 min. I think from this moment on I will report my times as either February, July, or maybe I could report them as seasons.


Charles Pyke 08-03-2009 07:57 PM

Re: Over 50 Crossfitters Sign In
[B]2009 08 03[/B]

WU: 100m row, 400m test run.
First time running since I hurt my heel. Wore my new running shoes. No choice but to run pose style (which I have always pretty much done anyway).

[B]Back Squat[/B]
WU - 2xbarx5, 95x5, 115x3, 135x2, 225x1
Working - 240x3, 247.5x3, 255x3, 262.5(3 rep pr)

[B]Push-ups[/B] - max reps w/ 2 min rest - 32, 17, 13
This scheme is working better than the Tabata scheme. Making god progress.

[B]Pull-ups[/B] - max reps w/ 2 min rest - 15, 12, 10 Getting better and better.

[B]2000m row[/B] - Wanted to finish at 7:50 which is a 1:57.5/500m pace. However, my ego overestimated my ability once again. My pace thru 1000m would have finished me btwn 7:35 and 7:40. Then I hit the wall and had a brief encounter with Pukie. In spite of my repeated over estimating of my skills, I am getting closer and closer to the magic 7:30. For that first 1000m I was very strong. Time was 8:19.1 including that conversation with Pukie.

Can’t figure out the heel pain/hip soreness and stiffness thing. Felt pretty good today. Almost no discomfort, hence the trial run. Icing myself heavily again tonight. Hope it works.

BTW, you are all crazy. Don't you know people your age aren't supposed to be working out like you have been?

[B]7:30 2000m Rowing Broccoli[/B] (some day soon)

Speaking of broccoli, the broccoli in my garden have been eaten by some little bugs. Poor things. But the tomatoes are huge and have been observed taking and eating small animals like rabbits, cats, etc. Heard a kid screaming out in the yard the other day. Had to pry the tomatoe tendrils off of him. Close call, but that's what the brat gets for trespassing.

Tim Fisher 08-03-2009 08:02 PM

Re: Over 50 Crossfitters Sign In
DB swings - 55lb x 15, 60 x 13, 65 x 11, 70 x 9, 75 x 7, 80 x 6, 85 x 5, 90 x 4, 95 x 4, 100 x 4 - time - about 13 min. left stop watch in truck

Incline set ups with 45lb plate - 15 x 3

BP - 135 x 20 x 3

Lat pulls - 135 x10 x 3

12 min. on elliptical

dumbbell swings were a killer today.

Charles Pyke 08-03-2009 08:12 PM

Re: Over 50 Crossfitters Sign In
Tim...100 lb DB swings!!! Holy bull fertilizer! :super:

Stephen R. Lampl 08-03-2009 08:33 PM

Re: Over 50 Crossfitters Sign In
[I][B]090803 MONDAY

[/B][/I][B]Versa Climber: [/B]10:00 / 80 SPM / Full ROM on steps (10 -12").
[B]CFWU - [/B]Modified.

[I][B]August Tabata Challenge:
[/B][/I][B]Tabata Push-ups:
[/B]20 / 17 / 11 / 6 / 7 / 6 / 6 / 5 = 78 Total

[I][B]WOD: From CrossFit East Decatur (090801)
[/B][/I][B]For time: 30 - 20 - 10 of:
Goblet Squats 55# / [COLOR=Blue]35#[/COLOR]
Db Swings 55# /[COLOR=Blue] 35#[/COLOR]
[U]DUs_> [COLOR=Blue](Singles X 2)_[/COLOR]___[/U]
TIME = [COLOR=Blue]6:38[/COLOR]
[/B][I]Warmed up with up to 55# (Men's weight) Db swings - felt some minor pulling in my left hamstring, so scaled to 35#.[/I]

[I][B]Double-Under Practice -[/B] [/I]About 10:00 - - [I]tried a different rope. Chained 3 DUs in a row three separate times for a PR....chained two together 5 Xs. They are coming........[B]Y[/B][B]ES![/B] [/I]

[I][B]Pull-ups[/B][/I] - Kipped: 11 / 10 / 10. [I]Tried using a hook grip (thumbs locking the middle finger) to see what this did for my grip. [/I]

[I][B]Then:[/B][/I] Assisted with training class at globo for an hour. Helped to instruct with shoulder presses and dumbbell swings. Great class and a ton of fun....

Stephen R. Lampl 08-03-2009 09:04 PM

Re: Over 50 Crossfitters Sign In
[quote=Tom Rolen;636095][B]Steve:[/B] I swear you should run for office and I mean that in a positive way as you are so good at giving props to all of us who post. Nice job, and it is appreciated. And by the way, nice job with your new PR.

[B]Terry:[/B] Nice job with the squats.

Today 8-01-09 4 Rounds alternating exercises of the following:

One arm rows with 100lb DB
15/15; 15/15; 15/15; 15/15

Dips 2 sets 11, 9 Then I went to One Arm PushUps with 8/5; 8/7[/quote]


Thank you for the kind words. As Terry said, it is amazing to see all the great work done by all on this thread, and it is truly inspiring. Great job on the one arm rows, dips, and push-ups. Strong work to be sure!

Terry Dickman 08-03-2009 09:06 PM

Re: Over 50 Crossfitters Sign In
[B]Sunday 090802[/B]

21-15-9 reps of:
Handstand push-ups (rounds 15-9 assisted)
Ring dips

Took yesterday as my rest day since I was in airports most of the day.
Brought my rings and jump rope to New Jersey. Did JT down at the Hotel tennis courts since no one was there, strung my rings from the bar above the gate, did hspu's up against cyclone fence. Got a few onlookers watching and I am sure wondering what I was doing. I was hoping to rx this wod. Did the first 21 hspu's unassisted, felt really strong but I think that did me in, I could barely get the ring dips done after, had two do them two at a time. The next two rounds I had to do the hspu's assisted hanging feet from a bar.

Did DU's warming up could barely string 2 together. Worked on DUs for 30 minutes after the WOD, was able to string 10 together for the first time.

Stephen R. Lampl 08-03-2009 09:37 PM

Re: Over 50 Crossfitters Sign In

[/B]Good to see you back posting with us.....Glad to see things are better with you Mom. Prayers going up for her.....Nice work on the squats, presses and pulls......great leg press numbers for high reps! And I'm with Charlie.......100# Db swings? You are a beast......and crazy (in a good way, of course)!


[/B]Hope the Biz Trips goes well and that you get some time for a WOD here or there - - perhaps you'll be able to drop in at a box or two.....Nice job on "JT" and kudos on the DUs!

[B]John B.,

[/B]Many thanks! Great job with "Cindy" and on the DL PR! Nice work on the CFC WOD today.

[B]John W.,

[/B]Props on the weight loss! That's an amazing drop in such a short time! Great rowing pace for the 3.5K and nice work on the PC/Kb Swing/Step-up WOD!


[/B]Welcome aboard. Glad to see you've drunk the Kool-aid. CF tends to make one a bit obsessed - - I sure love the stuff! Great job going after the Filthy 50 - - a walk/run is sure a cool way to work one of those suckfests off....

[B]Diane M.,

[/B]Nice avatar photo! I am defiinitely going to have to try my "namesake" WOD ....looks nasty (rowing and Kb swings....Yikes) :yikes: Great job!
Kudos on the unassisted pull-up. How do you like CF compared with P90X?


[/B]Hope the heel and quads are better. You are "attacking" the healing process well.......Nice work today on all the different stuff you did, including accosting Pukie......That was some solid rowing. I'd love to maintain an 8:00 (2:00/500m) pace on a 2K......You'll have that 7:30 in no time.....


[/B]I haven't tried "JT" yet myself. Great job just "going for it!"


[/B]Nice work by you also.....sounds like the landscaping and deck work were good workouts just by themselves!


[/B]I hear ya - - I am pretty much a globo-guy until we can get a box for our affiliate - - garage gym with the owner on a very busy regular work schedule for now. Props on the awesome "JT" time! And you still killed those BS yesterday - - I'll be happy when I can just be consistent with my form at 200#.....

[B]Diane D.,

[/B]Nice work, regardless of the Senior Moment! Been there, done that! I'm at the age where my brain is frying neurons at an alarming rate.


[/B]Great work on the squats!


[/B]You also!

[I][B]Take care all - - have a great day tomorrow![/B][/I]

Tom Girouard 08-04-2009 06:41 AM

Re: Over 50 Crossfitters Sign In
Got to travel again last weekend. This time to the left coast and ended up in Coronado at the Hotel del... Beautiful place. Quick story, on Sat afternoon, I was at the pool with my 2 younger boys (13 and 10). They were hanging around the hot tub so I ventured over there. Quickly noticed 3 young men, college age I assumed. What struck me odd was that they were drinking water from 1/2 gal jugs. At first they just said they were "hydrating", but when I pressed, they admitted they had a big week ahead of them. Being in Coronado, I guessed correctly that they were in BUD/S. I introduced myself, explained I was a former Army Ranger and thought I was tough until I read about (Lone Survivor) and saw a documentary (Military Channel) of what they were going through. All fine young men, 2 were college grads who have wanted to do this for quite some time. I thanked them for their service and wished them luck. Their "Hell Week" was going to begin on Sunday PM. Hope they are hanging in there.

Thursday, did 10 stairs. First 5 were double steps (2 at a time). That was almost as tough as running. Second 5 I walked.

Friday was a rest and travel day.

Saturday went for a power walk with my wife. Then we hit the hotel's workout room. Did 4 sets of 10 pull ups.

Sunday went for another walk with my wife.

Monday did yoga and a few pull ups and presses afterward. 10 pu and 135# x 4, 10 pu and 135# x 5, 8 pu and 135# x 5, then 6 pu and 6 chin ups.

Today I got up early and rowed a 5K. 19:51 Will meet my stairs group this PM for shared pain.

PS. Thanks to all of you who post and share your stories and progress. They are a pleasure to read.

Mark Ervi 08-04-2009 06:47 AM

Re: Over 50 Crossfitters Sign In
CFWUx3 w/assisted dips
6 mins. Running on treadmill

Did modified “J.T.”
21-15-9 reps of each for 3 rounds, Handstand push-ups, ring dips, push-ups for time. I subbed 75lb. push press for the HSPU's, subbed assisted dips for ring dips, and did regular push-ups.
My time: 21:12

Diane Dennis 08-04-2009 10:50 AM

Re: Over 50 Crossfitters Sign In
Today - 08/04/09
11AM workout in the gym with Bill

Run to gym
500m row

More work on the elusive pull-up without much progress. I'm considering a 10-15 pound weight loss to aid my quest.

5x5 hex-bar deadlifts with a shrug - 100#

21 hex-bar deadlifts - 50#

The pull-up work followed by the hex lifts are the worst things I've done to my hands since ditching the gloves. Yowee! I hope I get tough soon.

24 alternating lunge jumps
24 alternating lunge jumps with 10# plates
24 alternating lunge jumps with ??# (heavier) plates

Wound down with 2000m row: 9:02 with hands killing me.

Ran backwards up the hill to home.

Jay Szerencsy 08-04-2009 11:43 AM

Re: Over 50 Crossfitters Sign In
Today's WOD

I was a little presssed for time. I practiced various squats for form. Those overhead ones are pretty tough.

Finished up with 30 minutes in the pool.

Sometimes it's not bad to do a light day

Diane Mahoney 08-04-2009 03:06 PM

Re: Over 50 Crossfitters Sign In
I love that golden cow!

Um, no CrossFit golf. But CrossFit makes everything better, so hopefully my game will continue to improve. I took up golf just last year.

JT was my first xFit workout. Of course, it was very scaled! But it hooked me in!

"The Steve" was tough. I was wiped out the rest of the day! But it was good.

Yesterday I ran 5k in 29:00. Not my fastest time, but at 5280 feet, I'll take anything under 30.

Today was deadlifts. Seven of them. I am still learning good form, so the heaviest I went was 113. Hope to go heavier next time.

Bill Houghton 08-04-2009 06:03 PM

Re: Over 50 Crossfitters Sign In

As Rx'd except the target for wall ball was 8', garage ceiling too short.


Hmmmm. Checked my FGB at Cert. in VA Aug of 08, 281, went down a year later? Whats up with that?

John Burch 08-04-2009 06:09 PM

Re: Over 50 Crossfitters Sign In
no WU today
did some push press at 135# and 155#
run 400m
max rep pullup 17-12-12-12-10-12-10
7 rounds

lots of people showing up here on the board lately, just in case I missed anyone :welcome: one and all :D


John Warkala 08-04-2009 06:22 PM

Re: Over 50 Crossfitters Sign In
Row 5k- 20:18.2

Bench Press 5-5-5-5-5

Skills practice- Handstand, just holding against a wall for 15 seconds. 5 times.

Tom Rolen 08-04-2009 08:29 PM

Re: Over 50 Crossfitters Sign In
Back Squats

Goal is 500 by the end of the year.

135 x 5; 225 x 5; 315 x 5; 365 x 1; 405 x 1; 425 x 1; 450 x 1

I just wish my met-con would match up with my squat and deadlift......well fight gone bad is on deck.....let the pre work out nausea begin.


Stephen R. Lampl 08-04-2009 08:47 PM

Re: Over 50 Crossfitters Sign In
[I][B]090804 TUESDAY

[/B][/I][B]Walking/Running: [/B]23:00. 1.6 miles total; incline at 1.5%.
Walked 3.5 to 4.0 MPH for 10:00 - .5 miles.
Ran/jogged .5 miles at 5.5 MPH
Walked .25 miles at 4.0 MPH
Ran .25 miles at 6.5 MPH
Cool down - walked .1 miles at 3.5 MPH
[I][B]Note: [/B]This is the best my legs have felt since I injured myself a month + ago. Very slight tightness in my left hamstring at 6.5 MPH run until I would consciously focus on relaxing. Felt GREAT to run a total of .7 miles today!

[B]CFWU - [/B][/I]Modified

[I][B]WOD: "Tabata Something Else" [/B](also for August Tabata Challenge).
[/I][B]20 seconds "on" of exercise, 10 seconds "off". Repeat for total of eight cycles per exercise with running clock for 4:00 minutes.
Pull-ups: [/B]10/10/6/7/5/7/6/7 = 58
[B]Push-ups: [/B]11/11/10/9/8/7/8/7 = 71
[B]Sit-ups: [/B]16/16/16/15/15/14/13/13 = 118
[U][B]Squats: [/B]16/15/16/13/12/12/12/12 = 108[/U]
[B]TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][I][COLOR=Red]355 - PR by 20![/COLOR][/I][/B]
Last "TSE" was 090502; 325 as Rx'd. Did 336 on 081202 with jumping pull-ups.

[I][B]Strength Work:
[/B][/I][B]Dead Lifts.
Warm-up sets:
[/B]PVC X 10
135# X 5
[I]Was going to use 185# as warm-up weight, but it sure felt heavy and I felt wasted. Decided to work on form and take it easy on the hamstrings a bit more......
[/I][B]Work Set:
[/B]185# X 5 X 3.
[I]Really concentrated on form - - "squeezing" the bar off the floor and focusing on bar alignment throughout the range of motion for each lift. Also tried the hook grip (properly) for the first time - - really took the load off my grip. These felt great, if not really heavy today.

[B]Double-under practice[/B][/I]: About 5:00 or so. Used my own rope. I need to stop putting it off and buy and decent rope. Got 2 chained together 3 times. Lots of trips and misses otherwise.

Stephen R. Lampl 08-04-2009 09:39 PM

Re: Over 50 Crossfitters Sign In
[B]Tom G.,

[/B]Glad you enjoyed your travels. Thanks for relating your encounter with the 3 BUD/S candidates. Very cool. Great work for being on travel status. Awesome 5K row also!


[/B]Nice work on the "JT." Thinking about doing it and forgot about how to scale it.....thank you for that!

[B]Diane D.,
Lots of great lifting going on there! No wonder your hands are toast! Lunge jumps with weight had to be nasty after the hex bar DL work! Nice 2K rowing! As for the pull-ups, they will come - - keep after them. Can you kip?


[/B]I hear you on the OHS squats, bro! They are really hard, especially if you have poor shoulder flexibility like I....

[B]Diane M.,

[/B]CrossFit does tend to get one hooked! Great work tackling "Steve" and doing the 5K run - - nice time. I can't wait until my legs are 100% so I can give it a true "go." We live at 4600', so I am interested on running on something other than a hamster trainer......


[/B]Great work on the FGB.....perhaps the camaraderie and friendly competition/competitive atmosphere at the cert drove you a bit harder?

[B]John B.,

[/B]Great job on "Nicole" - - that's simply smokin' on the runs to get in seven rounds - - nice consistent pull-ups too!

[B]John W.,

[/B]Great job on the rowing and bench press work!

[B]Tom R.,

[/B]Geez.....another beast hits the over 50 crowd! Awesome BS work! I'd be happy to consistently hit 1/2 that weight!

[I][B]Take care all![/B][/I]

Terry Dickman 08-04-2009 09:47 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tom Rolen;637850]Back Squats

Goal is 500 by the end of the year.

135 x 5; 225 x 5; 315 x 5; 365 x 1; 405 x 1; 425 x 1; 450 x 1

I just wish my met-con would match up with my squat and deadlift......well fight gone bad is on deck.....let the pre work out nausea begin.


WOW... Tom a 450 lb back squat..thats awesome. So are these Crossfit back squats where the fold of the hip is below the knee, and you break parallel with the thigh?

I would love to see a picture with that much weight at full depth, it would definately be worthy of a CF Journal article.

Stephen R. Lampl 08-04-2009 09:52 PM

Re: Over 50 Crossfitters Sign In
[quote=Terry Dickman;637877]WOW... Tom a 450 lb back squat..thats awesome. So are these Crossfit back squats where the fold of the hip is below the knee, and you break parallel with the thigh?

I would love to see a picture with that much weight at full depth, [I][B]it would definately be worthy of a CF Journal article[/B][/I].[/quote]


Howdy, Terry. Hope the trip is going well!

Diane Dennis 08-05-2009 05:08 AM

Re: Over 50 Crossfitters Sign In
I can't stop thinking about a mass shooting we had at a local globo last night - 14 women shot and 3 dead. I know people who go to that globo and no names have been released yet so I'm still very worried.

Today - 08/05/09
6AM group of 1 workout on the NorthShore with Patrick


Bench dips - 19,17,17,15,13,12,11,12
Bottom to bottom squats - [B]WORSE THAN BURPEES![/B] - Couldn't keep score because this was SO FRICKIN' HARD!
Bench seat push-ups - 12-10-10-8-6-5-6-6
Alternating lunge jumps - 20-17-15-15-15-15-18-20
Burpees - 3-3-4-3-4-3-4-4
Sit-ups - 18-17-16-12-11-11-10-11

Terry Dickman 08-05-2009 06:13 AM

Re: Over 50 Crossfitters Sign In
[B]Tuesday 090805[/B]

50-40-30-20 and10 rep rounds of:

16:07 rxd
was hoping to do better on the DU's, could only string 4 or 5 together

Mark Ervi 08-05-2009 07:52 AM

Re: Over 50 Crossfitters Sign In
The World is CRAZY! The tragedies just keep on coming. Too much grief. It is all so unnecessary. It takes awhile for the shock to pass. For the families touched by all of this it will be a long process of healing. There is no way to make sense of any of it. Sorry this occurred in your community. People seem to be wacked out everywhere. All I know to do is to reach out and lift people up when I can. I try to shine some light where I see dark.

That Tabata Something Else score is terrific. I mean really terrific. I mean that is great work. You are a fitness machine. WOW! I am inspired to work harder seeing those numbers. I have a long way to go.

Today I warmed up w/3 rounds Samson Stretch, 15 squats, 15 sit-ups, 15 push-ups

Run 400 meters
Do 22 Deadlifts w/60lbs.
22 Thrusters w/60lbs.
22 Walking lunges
Run 400 meters
Do 22 Sumo DLHP w/60lbs.
22 Burpees
22 Full Squat Cleans w/60lbs.
Run 400 meters

My time: 26:17 (As slow as this time is, it really worked me out. I felt sick for about 30 minutes afterwards)

Diane Mahoney 08-05-2009 08:53 AM

Re: Over 50 Crossfitters Sign In
Wow, Diane, I hadn't heard about that. Shocking.

I really really like Tabata Something Else. :eek:

Today I did:

***20 Minutes***
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

8.75 rounds w/ box prop, jumping L

I was feeling really emotional on those L pull-ups. And I was doing fine. But a lot of noise in my head. Now I've got a good dose of endorphins working for me.

Jay Szerencsy 08-05-2009 11:29 AM

Re: Over 50 Crossfitters Sign In
I did the East HIlls workout this morning.

Last night my wife and I slept over my son's house in East Hills to watch my two grand-daughters. I thought I would do an easy run/walk but when I saw a rather steep hill I decided to do about 8 intervals running up the hill and then walking down. The hill was great since usually my intervals are for "speed". If I can do a 30 min 5K I would be happy.

Tonight I am going to look over the logs and come up with a workout for the AM.

I am really enjoying this group. Thanks!!

Tom Rolen 08-05-2009 03:19 PM

Re: Over 50 Crossfitters Sign In
Hi Terry,

This is to provide some further information regarding my squats. This first thing that I must say is that I do break parallel. My feeling is that if I am not going below parallel I might as well be performing leg presses.

Secondly, my squats are not CF squats as I use a Safety Squat Bar, which allows the bar to ride much higher on my shoulders. The reason for the Safety Squat Bar is that I have some injuries that inhibit my use of the Oly bar. 3 fused cervical vertabre, complete ACL tear in the right knee, complete PCL tear in the left knee, and last but not least is a blown disc L5-S1.

With all of these speed bumps, I do wear knee braces, and I wear a lifting belt with anylift over 315lb.

Overall, I love to squat and deadlift, and I hate the met-cons, or I hate that the performing of met-cons forces me to face my inner whinner. And my gosh, can he whine.


Pat Quigley 08-05-2009 06:56 PM

Re: Over 50 Crossfitters Sign In
Hey Tom, stop you whining:rofl:

You are now eligable to join the "Crossfit Evolved" subgroup. It's open to anyone whose body is evolved from the whole-bodied state. This can be gotten thru surgery, desease, joint replacement, joint or mechanical changes. So there is room here for the amputated, diseased, infirmed, aged, brain damaged, bionically or biologically enhanced. So beyond the Olympics, there are the Para Olympics, the Special Olympics, and Senior Olympics. I don't see why crossfit would not follow suit. Life is just longer than being whole-bodied.

Today I had a choice of the "Fight gone bad" or 3 RFT of 500m row, 21 burpees (I hate burpees--I don't jump at the end), and 400m run. I couldn't figure out how to do FGB at my gym so I took the latter. I substituted 400 meters on a "Cross Ramp" machine---kind of a skiier. Finished in 23:51. The burpees gased me---I think I've mentioned that I hate burpees:shrug:

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