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Terry Dickman 03-04-2009 05:30 PM

Re: Over 50 CrossFitters Sign In
 
Hey Diane,
Hang in there, we are all in the same boat. My situation is just as bad or worse. One of the reasons I started CF was to try and relieve all the stress. I worked for a large corporation too, almost 17 years. Couldn't stand the commute and the corporate BS so I left in 2005 and started my own business, I bought a franchise in the home improvement arena. It was going well until last year when the economy took a dump, we closed our business, filing bankruptcy, losing our home…but there might be hope on that from the news I heard today. I also dumped most my retirement into the biz to try and save it, lost that too.

Anyway my health is good, me and my wife have found new jobs. Our income is half what it use to be. I love CF and even if it costs, I am still going to find a way to do it. My out look on life is better, I don’t lie in bed at night thinking about bills…now I just lay there thinking about tomorrows WOD and how will I get through it. :rofl:

So what ever you do, hang in there and don’t quit.

Diane Dennis 03-05-2009 07:36 AM

Re: Over 50 CrossFitters Sign In
 
Thanks, Terry. Hearing your story, I admire you even more now!

Warmed up at home with stretching and BW exercises
Ran to the gym
Back squats:
12 x 80#
10 x 100#
8 x 120#
6 x 130#
4 X 140#
2 x 150#

Front Squats:
12 x 80#
10 x 90#
8 x 100#
Didn’t have time to finish the progression

Ran backwards home

Stephen R. Lampl 03-05-2009 08:12 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]Terry. Hearing your story, I admire you even more now![/B][/I]

Hi Terry,

I had no idea of the adversity you have endured! Kudos to you for your spirit, determination, and the smile on your face despite what you, Gina, and your family have gone through!

[I][B]....now I just lay there thinking about tomorrows WOD and how will I get through it. :rofl:[/B][/I]

Funny how CF changes one, isn't it. This is my plight now.....aside from finding a way to keep from driving Chery up a wall with all my CF enthusiasm.

Blessings to you, Gina, and the family!

Stephen R. Lampl 03-05-2009 08:15 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;533346]......Warmed up at home with stretching and BW exercises
Ran to the gym
Back squats:
12 x 80#
10 x 100#
8 x 120#
6 x 130#
4 X 140#
2 x 150#

Front Squats:
12 x 80#
10 x 90#
8 x 100#
Didn’t have time to finish the progression

Ran backwards home[/quote]

Nice, strong, work Diane! Those are great numbers for the squat series!

You're nearly a mile from your globo, aren't you? Running backwards that far must be absolutely brutal......I'm such a klutz, I'd fall on my caboose trying that :rofl:.

Mark Ervi 03-05-2009 11:35 AM

Re: Over 50 CrossFitters Sign In
 
Terry-
I am with you. I love it when the big stressor in my life is worrying about the next day's WOD. What fun.

Terry Dickman 03-05-2009 11:56 AM

Re: Over 50 CrossFitters Sign In
 
I was pretty pleased with this performance, did the last set of squats unbroken. My first Barbara.

[B]WOD 3-4-09[/B]
"Barbara"
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My Time: 3:56, 4:59, 5:26, 6:08, 5:16 = 24:45

Even better news, I found a used Concept 2 model D rower, with PM3 on craigslist in Murphy's, CA yesterday. 2 years old owned by a 65 year old 125 lb lady. The thing is like brand new. I got for $600. I felt like I won a prize :).
I was the first one too respond to the add, called her and made the deal on the phone. She told me when I picked up last night she was inundated with emails. She never heard of CrossFit. I felt bad for her, she had developed arthritis and could no longer row.
:pepper::pepper:

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011279362fa928a4-320pi[/IMG]

Diane Dennis 03-06-2009 12:00 PM

Re: Over 50 CrossFitters Sign In
 
No gym today. The weather was warm this morning (50’s) so I decided to go for a run. It was not really a CrossFit-type run – it was leisurely and relaxing and it reminded me of why I like to run. I don’t know how far I went (I’ll “mapmyrun.com later) but I was on the pavement for about 40 minutes. Feel good.

Stephen – My globo closed several months ago and now I go to a place down the street from my house. It’s a steep uphill run from the gym to home so running backwards isn’t as hard as you might think. And the street is newly paved so it’s obstacle-free. It takes me about 5 minutes to run home backwards and it seems to have the effect of keeping my hamstrings from tightening up on me after a workout with a lot of lunges, squats or rowing.

Terry – CONGRATS on the rower!

Mark Ervi 03-06-2009 03:16 PM

Re: Over 50 CrossFitters Sign In
 
Terry-
Congrats on finding that rower deal!

Your "Barbara" times are amazing to me, as you are actually getting in two full rounds of Barb in the time it takes me to do one.

Today I did modified "Grace" w/100lbs. 30 C&J for time.
My time: 13:23 (new PR at that weight)

Mark Ervi 03-06-2009 06:13 PM

Re: Over 50 CrossFitters Sign In
 
I could not quit after "Grace" today. I did 3 sets of 15 thrusters w/60lbs., and then ran 1 mile on the road in 8:20.

Stephen R. Lampl 03-06-2009 09:30 PM

Re: Over 50 CrossFitters Sign In
 
Diane,

So glad you got a chance to do a "fun run.". Thanks for the explanation about the backwards runs- - never thought of helping out the hamstrings that way.



Terry,

Smokin' first (or for that matter, any) time doing Barbara. I'm going to do this one again soon! Congrats on the rower. I'm in the same boat - keep missing out by a phone call or two, or an e-mail. There's one out there for me....



Mark,

Great job on the C&J. Can't believe after all that you did thrusters and ran! WOW!


What an inspiration it is to be doing this stuff with all of you! Keep on setting the bar high!
Blessings to all of you!

Stephen R. Lampl 03-08-2009 02:59 AM

Re: Over 50 CrossFitters Sign In
 
[I][B]090307 SATURDAY

REST DAY (TRAVEL BACK TO CA)[/B] took the entire day......

Gotta go one to Redding tomorrow, so probably won't get a chance to WO until Monday - - but I'll go CF Redding and get in a WOD:pepper:!
___________________________________________________________

[/I]Well everybody...may have a line on a C-2....I hope the owner calls me tomorrow....fingers crossed and prayers upwards...

Terry Dickman 03-08-2009 09:46 AM

Re: Over 50 CrossFitters Sign In
 
So I did my first WOD with a rower yesterday "Jackie"
1000 meter row
50 thrusters @ 45lbs
30 pull ups

My time on the 100m row was 3:50, not sure if that's good??
Total time for Jackie was 10:08

I think the rower was harder than SDHP's, mainly cause you don't stop, and it seemed to be a lot more cardio, I was definitely breathing hard.

Steve, Hope you come through on the rower!

Mark Ervi 03-08-2009 08:50 PM

Re: Over 50 CrossFitters Sign In
 
Been out of town the past couple of days.
Saturday was a rest day, as I helped my father-in-law build a deck onto the back of his new home.
Sunday, I woke up in Austin and prepared to travel to Victoria, TX by doing 100 squats, 100 push-ups, and 100 sit-ups.
I am back home tonight, and looking forward to the main Crossfit WOD tomorrow.

Mark Ervi 03-09-2009 10:35 AM

Re: Over 50 CrossFitters Sign In
 
Today did AMRAP in 20 mins. of 5x75lb. shoulder press, 10 pull-ups, 15 walking lunges.
I did 7 rounds and 5 SP and 10 Pull-ups.

Did some back squats and additional shoulder press

Terry Dickman 03-09-2009 09:01 PM

Re: Over 50 CrossFitters Sign In
 
Like your new avatar Mark! Nice Job on the AMRAP WOD!
Have you tried modified HSPU's yet?

[B]March 9, 2009 5 rounds for time; Run 800m, Wallball 30[/B] (CrossFit Excel)|31 mins 3 secs | Rx'd
[B]March 8, 2009 Los Osos[/B] Dune climbing and walking the beach with my sister Julie | 2 hrs
[B]March 7, 2009 Jackie[/B]|10 mins 8 secs | Rx'd
[B]March 6, 2009 Split Jerk 1-1-1-1-1-1-1[/B] |155lbs, 155lbs, 175lbs, 185lbs, 155lbs, 155lbs, and 155lbs | Rx'd

Mark Ervi 03-10-2009 03:38 PM

Re: Over 50 CrossFitters Sign In
 
Warmed up w/2 rounds of 15 squats, 15 back extensions, 15 assisted pull-ups, 15 assisted dips
Ran 6 minutes on treadmill

Did “Crossfit Total”
Shoulder Press – 115
Back Squat – 175
Deadlift – 285
Total = 575 (my second best Crossfit Total ever, even though I have bettered all the individual lifts in the past, except 115 shoulder Press which is my PR. In the past I always seemed to have some small injury that would make me fall back on either squat or DL. Today I got 305 off the ground in the DL, but could not get it all.)

Mark Ervi 03-10-2009 03:39 PM

Re: Over 50 CrossFitters Sign In
 
I meant to comment on my new Avatar. I probably have the most messy garage, and the cheapest weight set of any Crossfitter. Thank goodness I only work out at home on days of complete desperation.

Mark Ervi 03-11-2009 01:46 PM

Re: Over 50 CrossFitters Sign In
 
3 x CFWU w/assisted dips and assisted pull-ups and 20 burpees
6 minutes treadmill run

Did 4 rounds of
15 box jumps
5 Knees to elbows
5 pull-ups
5 dips
10 OHS w/45lbs.
10 Burpees
My time: 27:19

Did 2 rounds of row 500m and run 400m

Stephen R. Lampl 03-13-2009 12:02 AM

Re: Over 50 CrossFitters Sign In
 
Mark and Terry,

Finally home from my travels....It'll be nice to stay put for a bit.

Great new avatars, guys!

Awesome work, Mark - - Great CFT. Gotta try and get mine. I'm hoping now that I have a little better idea of form, that I can raise my figure.....

Great work too, Terry! Glad you enjoyed your trip to Los Osos!

Mark Ervi 03-13-2009 01:02 PM

Re: Over 50 CrossFitters Sign In
 
Did CFWUx3 and 6 mins. Treadmill run and 2 sets of 10 burpees

Did Back Squats 3-3-3-3-3
Did 5 sets of 3x160lbs. (PR for 3-3-3-3-3)

Did 2 rounds of row 500m and run 400m
Rowed: 1:58 and 2:02
One of the very few times the C2 computer has worked in months

Stephen R. Lampl 03-13-2009 10:43 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;540658]Did CFWUx3 and 6 mins. Treadmill run and 2 sets of 10 burpees

Did Back Squats 3-3-3-3-3
Did 5 sets of 3x160lbs. (PR for 3-3-3-3-3)

Did 2 rounds of row 500m and run 400m
Rowed: 1:58 and 2:02
One of the very few times the C2 computer has worked in months[/quote]

Great work Mark! Nice rows to boot also!

Stephen R. Lampl 03-13-2009 11:02 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090313 FRIDAY

Back home at my globo......
[/B]GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

[B]Warm up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
[B]CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
[COLOR=Navy]125# X 1 (old PR)[/COLOR]
[COLOR=Red]130# X 1 - PR![/COLOR]
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
[COLOR=Navy]155# X 2 (old PR)[/COLOR]
165# X 2
175# X 2
[COLOR=Red]185# X 2 - PR![/COLOR]
[/B]These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

[B]Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
[COLOR=Red]305# X 1 - PR!
[COLOR=Black]315# X F
315# X F
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

[B]CFT = [COLOR=Red]620 - PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day![/COLOR][/COLOR][/COLOR][/COLOR][/I]

Mark Ervi 03-14-2009 09:28 AM

Re: Over 50 CrossFitters Sign In
 
Stephen, Congrats on the PR Crossfit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.

Stephen R. Lampl 03-14-2009 10:01 AM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;541263]Stephen, Congrats on the PR CrossFit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.[/quote]

Thanks, Mark!

Boy am I envious - - what a great 5K time! I'll be so happy when I can run a mile or more and get my time under 10:00!

Terry Dickman 03-14-2009 01:20 PM

Re: Over 50 CrossFitters Sign In
 
Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
[B]March 14, 2009[/B] [COLOR="Red"]Back Squat 3-3-3-3-3 -[/COLOR] 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
[B]March 13, 2009[/B] [COLOR="red"]5 Pull-ups, 5 Ring Dips, 15 Sit-ups[/COLOR] - 17.333 rounds | Rx'd

Stephen R. Lampl 03-14-2009 10:38 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;541417]Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
[B]March 14, 2009[/B] [COLOR=Red]Back Squat 3-3-3-3-3 -[/COLOR] 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
[B]March 13, 2009[/B] [COLOR=red]5 Pull-ups, 5 Ring Dips, 15 Sit-ups[/COLOR] - 17.333 rounds | Rx'd[/quote]

Nice work, Terry! Can't wait until I can learn to heft some decent weight on the BS - - sure is fun to hoist that iron!

Stephen R. Lampl 03-16-2009 08:30 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090316 MONDAY[/B]

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 96
[B]CF Redding WU - modified
Arm Circles
Shoulder Pass Thrus X 10
Body Circles X 5 - ea dir
Trunk Rotations X 10 ea dir
Push ups X 10
Pull ups X 10
GHD Sit ups X 15
GHD Back extensions X 15
OHS X 10
Lunges X 5 ea leg
Squats x 25
Samson Stretch
Burpees X 10

WOD: "Jackie"
1000m Row (3:57)
45# Thrusters X 50 reps (subbed 25# Dbs)
30 pull-ups
TIME: 13:51 [/B](included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....)

[B]GTG: Pull-up work (all dead hang and/or static hold)
Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18
Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21
Total = 39 plus 2 static holds.

Bench Press: [/B](L o n g time since I've done any of these)
[B]Warm-up: 45# X 15, 95# X 10
135 X 3
155 X 3
175 X 3
185 X 1
185 X F
155 X 3 X 4
155 X 5

[/B]Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked.....
Thrusters were 10 X 2, then 5 X 6
Pull-ups were in twos (2 X 15) kipped.[/I]

Terry Dickman 03-17-2009 09:01 AM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 3-16-09[/B]
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168fbb3cc970c-320pi[/IMG]

Stephen R. Lampl 03-17-2009 07:43 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090317 TUESDAY
[/B][/I][B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen]HAPPY ST. PATTY'S DAY!:broc:[FONT=Verdana][SIZE=2][COLOR=Black] (Broccoli is related to clover, right?)

[I]Training Day at Globo.....

Warm-up:
Treadmill: [/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT][/B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen][FONT=Verdana][SIZE=2][COLOR=Black][I]Walk 4:00 min increasing speed to 4.0 MPH.
Shoulder Pass throughs X 10, Body Circles X 5 X 2
Walk/Run in 20' diam circle approx. 30 sec, stop at Med Ball, do either DLs to clean or DLs to full overhead (approx 10 reps), X approx. 6 rounds. 5:00 minutes approx.

[B]WOD: "Burping Fran"
21 - 15 - 9 of:
60#/30#/18# Thrusters
Jumping Pull-ups
3 burpees after each round
TIME: (As Rx'd 60#) = [COLOR=Red]5:38 (PR). [COLOR=Black](6:44 on 2/19/09).
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Note: I don't know why, but this WOD (like last time) just simply fried me! Must be the burpees....

[B]KTEs:
5, 5, 5, 5, 5.

OHS Practice:
30# bar: 5, 5, 5, 5, 5
[/B]First time ever doing weighted OHS. Felt really good and solid. Going to slowly add weight in small increments.....

Short workout today - - toasted my butt.....:pepper:[/COLOR][/COLOR][/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT]

Stephen R. Lampl 03-17-2009 07:46 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;543198][B]WOD 3-16-09[/B]
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168fbb3cc970c-320pi[/IMG][/quote]

Nice work, Terry! Did you use the 155 pounds? Also, pardon my ignorance, but are the Hang Squat Cleans the same as pulling from the ground?

Terry Dickman 03-17-2009 09:41 PM

Re: Over 50 CrossFitters Sign In
 
Thanks Steve,
Yeah I did the the 155 lbs. this is RX'd for men and 105 is RX for women. This WOD was Nick's modified version of the main site WOD from 090314. Hang Squat Cleans are holding the bar just above the knees (arms hanging straight), you basically skip the pull from the ground. It's mainly a shrug then you squat and get under the bar and drive up (elbows up) racking the bar across the deltoids. Once you are standing you lower the bar back to the starting point above the knees and do it again. Just lowering the bar back and in control seemed like a lot of work, but if you drop the bar to the ground turns out its just as much work lifting the bar back up to the staring point.

My WOD today was 2k Row.
My Time 7:45, I went out to hard at the beginning ran out of gas at 1500 meters.

Stephen R. Lampl 03-17-2009 09:58 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;543910]Thanks Steve,
Yeah I did the the 155 lbs. this is RX'd for men and 105 is RX for women. This WOD was Nick's modified version of the main site WOD from 090314. Hang Squat Cleans are holding the bar just above the knees (arms hanging straight), you basically skip the pull from the ground. It's mainly a shrug then you squat and get under the bar and drive up (elbows up) racking the bar across the deltoids. Once you are standing you lower the bar back to the starting point above the knees and do it again. Just lowering the bar back and in control seemed like a lot of work, but if you drop the bar to the ground turns out its just as much work lifting the bar back up to the staring point.

My WOD today was 2k Row.
My Time 7:45, I went out to hard at the beginning ran out of gas at 1500 meters.[/quote]

Terry,

Thanks so much for the explanation! Sounds like these are similar to the HPCs (Hang Power Cleans) - - I agree with you on dropping and resetting the bar....We have to control the weights at my globo anyway - - no dropping........and no bumpers.......BLEH!

Great rowing work anyway. 7K45 is a great time! It equates out to about 1:52 per 500m!

I did Jackie the other day and thought the 1K was gonna kill me just to get under 4 minutes - - but I didn't feel all that great. I don't yet know how I'd pace out a 2K (I've done them at slow to moderate rates).

BTW - - I need to get back down there to Escalon - - loved working out with you guys and gals that day!

Mark Ervi 03-18-2009 06:04 AM

Re: Over 50 CrossFitters Sign In
 
Did "Murph" yesterday. Ran 1 mile. Did 100 pull-ups, 200 push-ups, 300 squats, ran 1 mile. Ran on the road.
My time: 1 hr. 15 mins. 57 sec.
Ran 9:00 1st mile, and 10:57 for the 2nd mile.
Partitioned 15-30-45 for 3 rounds, then 10-20-30 for 3 rounds, then 5-10-15 for 5 rounds.

Terry,
I also think 7:45 is a good row time for 2K

Terry Dickman 03-18-2009 09:19 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;543919]Terry,
Sounds like these are similar to the HPCs (Hang Power Cleans)[/QUOTE]

Yes, Almost the same as Hang power cleans on HPCs you just dip the knees instead of squat, I think the hang power cleans you would do a lighter weight, because hoisting 155 up with out squat would seem more difficult.

[QUOTE=Mark Ervi]Terry,
I also think 7:45 is a good row time for 2K [/QUOTE]

Thanks Mark, Great time on Murph. Is this your first time doing that WOD?
We are doing it tonight. It definitely looks like a tough one. You set the mark on that. I will have to see if my running has improved.

By the way have you guys checked out [url]www.beyondthewhiteboard.com[/url] (WFS). It's a great way to track your work outs, plus you can get an idea of other members times, you can also filter the results by age. It's free to join the main site gym.

Mark Ervi 03-18-2009 12:19 PM

Re: Over 50 CrossFitters Sign In
 
Today did split jerk 1-1-1-1-1-1-1
I did 105-115-120-125-130-135-140(f)-120

Terry-
Since starting Crossfit in Oct. 2007 I have completed "Murph" 5 times. I did assisted pull-ups the first time. My running has always been on a treadmill until yesterday's "Murph". I have had my best results going with 5-10-15 all the way through the workout. I should have done that yesterday. 1 hr. 12 minutes is my best time. I did that in Oct. 2008. I was disappointed not to have improved on that yesterday. It was about 80 degrees here yesterday, and I got hot very quickly in the middle of the workout.

Mark Ervi 03-18-2009 12:46 PM

Re: Over 50 CrossFitters Sign In
 
Terry-
Thanks for sharing about Beyond the Whiteboard. Great Site. I will be posting there. They have created something that I was only able to imagine.

Terry Dickman 03-18-2009 09:36 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 3-18-09[/B]
"Murph"

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. if you have a twenty pound vest or body armor, wear it.*

Unfortunately we had a 20lb vest, so I wore it. I read a little about Murph and felt I should try and honor him, being a Vet it reminded me of running 20 miles in the snow with a back pack.

It appears Murph scared a few of our members away, not the usual turn out.

My time was 59:18, first mile at 8:50, did 20 sets of 5-10-15. I think I could have rested less between sets but was surprised on the amount of work done, got a nice rip on my right hand ring finger calus on last set of pull-ups.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011279779cc128a4-320pi[/IMG]

Mark Ervi 03-19-2009 10:28 AM

Re: Over 50 CrossFitters Sign In
 
Terry-

You honored "Murph"!

Mark Ervi 03-19-2009 10:32 AM

Re: Over 50 CrossFitters Sign In
 
Today I did
3 rounds of 3 pull-ups w/30lbs. and 5 chin-ups w/no weight
2 rounds of 3 pull-ups w/15lbs. and 5 chin-ups w/15lbs.
and another round of 3 pull-ups w/15lbs. and 5 chin-ups w/no weight

Then did 3 rounds of 15 reps SDLHP w/70lbs. andn 15 thrusters w/70lbs.

John Scott Rezendes 03-19-2009 11:04 AM

Re: Over 50 CrossFitters Sign In
 
Howdy All,
I've been lurking for a while and finally registered. Hope you don't mind the intrusion...it's hard to find over 50 Crossfitters in Hinesville, GA. Anyway, I'm a m/51/5'11/185 and have been xfitting for about a year. I retired from the army after 31 years in 08 and my wife is still on active duty (quite a bit younger than I). I like to follow about 3-5 days behind the main page WOD so I can figure out/self-train any unexpected movements/techniques...that being said today I did 18 rounds + 5 pull ups in 30 minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

We don't have a Crossfit gym here so I workout either at home or on Fort Stewart at the military gym.
Thats all I got.
Scott


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