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Terry Dickman 03-19-2009 04:33 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=John Scott Rezendes;545364]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[/QUOTE]


Welcome Scott,
Nice to have another over 50 CFer join us. Great job on that WOD! So is the military gym set up with CrossFit equipment? I imagine the price is right if you are retired :) So do you follow the 3 on 1 off schedule? I started out 3 months ago doing 4 days a week because of our affiliates schedule and the fact that my body couldn't handle much more. I have now added another day so Thursday and Sundays are my rest days. Again welcome aboard looking forward to you post more.

Terry

Mark Ervi 03-19-2009 08:56 PM

Re: Over 50 CrossFitters Sign In
 
John-
Great workout. Hope you keep posting.

John Scott Rezendes 03-20-2009 05:54 AM

Re: Over 50 CrossFitters Sign In
 
Terry,
I generally follow the 3 on 1 off, but because I stay at home and take care of ("take care of" is really more like free-range childcare) my 4 yo boy and 5 yo girl, I have to mix it up a little. My rest days rarely are. I'm also training for the sprint triathlon season so I try to follow the CFEndurance prescription. 30 years of jumping out of airplanes has left me with a couple of mushy knees so I can't run as far as I used to...or as fast. And no, the gym here doesn't have any real CF equipment; some kettlebells but that's it. I've been hitting them up for some med balls, rings, ropes, bumper plates, etc...we'll see how that shakes out under our new belt-tightening economy.

John Scott Rezendes 03-20-2009 09:59 AM

Re: Over 50 CrossFitters Sign In
 
All,
Supposed to be a CF rest day for me, so I defaulted to a CFE tabata C2 row with:

10 x 20 sec on/10 sec rest; covered 785 meters

Stephen R. Lampl 03-20-2009 05:50 PM

Re: Over 50 CrossFitters Sign In
 
Scott,

Welcome to the boards.....and the Over 50 CFers' "Club!" Great work you are doing - - it's hard not having a "box" where you can share in your pain with others.....Kudos for "rockin' it" on your own!

Mark and Terry,

Awesome work you have had going on. You both did Murph proud! I have had to postpone mine [I][B]again[/B][/I] due to a painful R/Achilles which doesn't seem like it wants to cooperate with R&R.....

Been busy the last three with job searching and a touchy stomach.....hope I haven't lost too much ground with all the rest days I've taken.

Take care all!

Stephen R. Lampl 03-20-2009 05:51 PM

Re: Over 50 CrossFitters Sign In
 
Hey Diane,

Haven't heard from you for a while - - just wondering how goes it???

Stephen R. Lampl 03-20-2009 06:08 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090318 WEDNESDAY - - REST DAY. [/B]Spent job searching.....



[B]090319 THURSDAY - - REST DAY (unfortunately).[/B] More looking for a job......no time to work out and fried anyway..........BLEH!:ranting2:[B]



090320 FRIDAY - - Forced REST DAY - - [/B]Stomach acting up......
[/I]

Mark Ervi 03-20-2009 07:52 PM

Re: Over 50 CrossFitters Sign In
 
Stephen-
I miss seeing those workouts. Hope your break job hunting does not get too extended.

I Decided to take my rest day tomorrow and work one day behind the main WODs from that point.

So today I just had fun working out.

Did CFWUx3 and 6 mins. Treadmill run

OHS
3 sets of 10x45lbs.

Back squat
5x95, 5x115, 5x135, 1x155, 1x175, 1x185 (this felt easy, but always feel like I am risking injury if I go higher), 10x135

Dumbell bench press
10x40lb. dumbbells, 7x40

Dips
3 sets of 5

Rowed for 4 minutes (the computer was not working again)

15 push-ups

Will definitely rest tomorrow.

Stephen R. Lampl 03-20-2009 07:56 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;546824]Stephen-
I miss seeing those workouts. Hope your break job hunting does not get too extended.

I Decided to take my rest day tomorrow and work one day behind the main WODs from that point.

So today I just had fun working out.

Did CFWUx3 and 6 mins. Treadmill run

OHS
3 sets of 10x45lbs.

Back squat
5x95, 5x115, 5x135, 1x155, 1x175, 1x185 (this felt easy, but always feel like I am risking injury if I go higher), 10x135

Dumbell bench press
10x40lb. dumbbells, 7x40

Dips
3 sets of 5

Rowed for 4 minutes (the computer was not working again)

15 push-ups

Will definitely rest tomorrow.[/quote]

Thanks, Mark. Nice work today! Very sensible approach to your BS work - - you continue to do that and you'll get strong and remain injury-free. Way to go!

Terry Dickman 03-20-2009 09:36 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 3-20-09[/B]
Shoulder Press
1-1-1-1-1 reps
115lbs, 135lbs, 145lbs, 145lbs, 155lbs (PR)

Push Press
3-3-3-3-3 reps
150lbs, 155lbs, 155lbs, 160lbs, 160lbs
* need to work on using legs more for push press, they were dead after Murph

[B]On 2-7-09 [/B]did Shoulder Press, Push Press, Push Jerk
Shoulder Press
1-1-1-1-1 reps

Push Press
3-3-3-3-3 reps
115lbs, 115lbs, 135lbs, 125lbs, 125lbs

John Scott Rezendes 03-22-2009 03:59 PM

Re: Over 50 CrossFitters Sign In
 
Terry,
Your shoulder press PR rocks. I've been fighting to bust 140lb for a couple months. The Push Press & Push Jerk PR falls pretty regular but I cannot get past 140 on the push press.

Took yesterday and today off reminding myself that growth occurs with rest. Of course I still struggle to get my diet on track. If I could figure out how to stay in the zone for a few weeks I'd be ripped like a movie ticket...hard when the kids want pizza and I'm eating turkey and cottage cheese.

Tomorrow's Back Squat. My PR last week when I did the CFT was 215...we'll see if I can keep from killing myself with a self-spotting power rack and no bumper plates...

Stephen R. Lampl 03-22-2009 05:30 PM

Re: Over 50 CrossFitters Sign In
 
Terry,

WOOT! Rockin' press work. Man, are you progressing by leaps and bounds! I am impressed by the jump in poundage.

Great job!

Stephen R. Lampl 03-22-2009 05:36 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;547795]Terry,
Your shoulder press PR rocks. I've been fighting to bust 140lb for a couple months. The Push Press & Push Jerk PR falls pretty regular but I cannot get past 140 on the push press.

Took yesterday and today off reminding myself that growth occurs with rest. Of course I still struggle to get my diet on track. If I could figure out how to stay in the zone for a few weeks I'd be ripped like a movie ticket...hard when the kids want pizza and I'm eating turkey and cottage cheese.

Tomorrow's Back Squat. My PR last week when I did the CFT was 215...we'll see if I can keep from killing myself with a self-spotting power rack and no bumper plates...[/quote]

Hi Scott,

I feel your pain....I've had a hard time making progress on the presses, tho I finally did get a bit of a jump after my cert - - my lifting has been inefficient to say the least, since I haven't really known proper form.

Hear ya about the Zone stuff too. It's a lot easier for me - - supportive wife and grown daughter, but sometimes you just simply wanna eat that "crack." Never in my life, have I actually "felt" what I've eaten until I started CF and got my diet dialed in. Man, I can kill my workout with a couple of cookies......

Hope the BS goes well tomorrow. Do you lift at a globo?

Take care!

Terry Dickman 03-22-2009 09:43 PM

Re: Over 50 CrossFitters Sign In
 
Thanks for the props guys on the PR. It felt good. For some reason my push presses are weak, I think its my form but I am working on it...I should be hoisting up about 20% more (180lbs) than a shoulder press. Maybe I will have to work on it by itself.

I have been on the zone fairly strict since Jan and it has made a difference. I stray on the weekends but try not to, my job helps make it easy to stay on it as we have a nice kitchen with 2 fridges. I am attending the Nutrition cert this weekend by Rob Wolf, just read the course materials, this should be good. There are few things about the zone I learned...interesting stuff. I am beginning to realize what we put in our body has just as much or more to do with how we perform. I was down to 201lbs Sat. morning...haven't been under 200 in 20 years.

Saturday night our affiliate had his delayed grand opening, we had a BBQ and keg of beer, it was a lot of fun. We did a Century club, 1 shot of beer and 3 push ups every minute for 100 minutes. I was out of the zone by the end of the night.:)

Stephen R. Lampl 03-22-2009 09:54 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;548018]Thanks for the props guys on the PR. It felt good. For some reason my push presses are weak, I think its my form but I am working on it...I should be hoisting up about 20% more (180lbs) than a shoulder press. Maybe I will have to work on it by itself.

I have been on the zone fairly strict since Jan and it has made a difference. I stray on the weekends but try not to, my job helps make it easy to stay on it as we have a nice kitchen with 2 fridges. I am attending the Nutrition cert this weekend by Rob Wolf, just read the course materials, this should be good. There are few things about the zone I learned...interesting stuff. I am beginning to realize what we put in our body has just as much or more to do with how we perform. I was down to 201lbs Sat. morning...haven't been under 200 in 20 years.

Saturday night our affiliate had his delayed grand opening, we had a BBQ and keg of beer, it was a lot of fun. We did a Century club, 1 shot of beer and 3 push ups every minute for 100 minutes. I was out of the zone by the end of the night.:)[/quote]

Terry,

Props on the close encounter with 200# and the Century club. I too finally got to drop under 200 - - for the first time in over 8 years. As for the Century club, I'd have been under the table in 10 minutes.....:rofl:

My presses are a lot weaker than I'd like, but with my lack of experience, I believe they will come. I just need to remember to not stray from the Zone - - I like it and it likes me.....and to drink enough water. I have been really slacking off in that department and find that about 100 oz a day is right at the bare minimum I need to really function well.

What do you think of trying to do heavy thrusters as a way to build overall pressing/squatting strength? I'm thinking of a workout with 1/2 BW (don't know if I can get 135 up yet unless I use a rack) and going say, 3, 3, 3, 3, 3, for example....

Mark Ervi 03-23-2009 09:54 AM

Re: Over 50 CrossFitters Sign In
 
Today did CFWUx3

Did Deadlift 21x185lbs.
Run 800m
Deadlift 15x185lbs.
Run 800m
Deadlift 9x185lbs.
My time: 28:33
All running was on treadmill at 0%incline

John Scott Rezendes 03-23-2009 10:51 AM

Re: Over 50 CrossFitters Sign In
 
Back Squats today after a pretty smoking warm up that included:
pullups (3x10 kipping),
dips (3x10),
wall ball shots (3x10),
burpees (3x10)
hand stand push ups using the smith machine (3x5)
jump rope for 1minute x 3

then the back squats
135x3
155x3
175x3
195x3
215x1
215x2 F

Just couldn't get the last two. 215 is my BS PR. Left knee felt kinda tweaky. Also jumped rope for a minute between sets. I'm guessing I really just need some coaching to improve form. Felt pretty strong throughout.

Stephen R. Lampl 03-23-2009 05:27 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;548381]Today did CFWUx3

Did Deadlift 21x185lbs.
Run 800m
Deadlift 15x185lbs.
Run 800m
Deadlift 9x185lbs.
My time: 28:33
All running was on treadmill at 0%incline[/quote]

Great work, Mark - - nice time!

Stephen R. Lampl 03-23-2009 05:38 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090323 MONDAY

[/B]Feeling good today and back at it!
[B]
Warm-up:
Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. Included:
Shoulder Pass Thrus
Body Circles
Trunk Rotations
GHD Situps and Back Ext at 15 reps each.

WOD: "Lynne"
5 rounds for max reps of:
BW Bench Press (scaled to 75% BW - - 150#)
Pull-ups (all dead hang)
REPS:
1). 8 / 5
2). [COLOR=Red]9[/COLOR] / 5 ([COLOR=Red]PR[/COLOR] for max reps BP).
3). 8 / 4
4). 8 / 4
5). 7 / 3
Totals:
40 BP at 75% BW
20 dead hang pull-ups.

[/B]Very happy with the consistency of this workout. Never have gotten more than 8 reps at this weight. Pull-ups got ugly last couple of rounds - - fought/kicked/gyrated to get up to bar...).[/I]

Mark Ervi 03-24-2009 06:45 AM

Re: Over 50 CrossFitters Sign In
 
Did 5 rounds of max reps bench press and pull-ups
I used 140lbs. on bench press
I did
BP: 6-6-6-4-4
Pull-ups: 9-10-7-7-6

John Scott Rezendes 03-24-2009 11:32 AM

Re: Over 50 CrossFitters Sign In
 
Glad to see everyone got a decent workout in today. My WOD fell apart pretty quick after a 3xCFWU as follows:
What was supposed to have been 5 rounds for time of
155lb hang squat clean x 9
3 rope ascents
turned into this:
wheels came off before I got started good.
warmed up with HSC @ 95, 115 and 135. when I started the clock I fell apart with 155lbs...so I scaled to 135lb and felt so crappy I scaled yet again to 115 and re-started the clock. Felt so freaking uncomfortable with the HSC that I defaulted to front squats at 115lbs and 25 jumping towel pull ups....all 5 rounds took me 18:08 and left me smoked but feeling inadequately trained...I really gotta find a cert...

Stephen R. Lampl 03-24-2009 12:26 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090324 TUESDAY

Training Class at Globo.

Warm-up:
Stairmaster (subbed for treadmill): [/B]10:00, L2 - L8, HR to 125 or so.
[B]Shoulder pass thrus - 10 X 1
Body circles - 5 ea direction
Trunk Rotations - 5 ea direction.

Class training: Medicine ball cleans - rudiments

Class WOD: For time:
100 Wall Ball shots - 14#
100 Ab mat sit-ups.
Partition as desired to total target numbers.
(Did 4 rounds by 25 reps of each).
TIME: 7:18

Additional work:

Pull-ups: Mixed grip and a few kips thown in...
5, 5, 5, 5, 5, 5, 5, 4 + 1, [COLOR=Red]6[/COLOR], [COLOR=Red]6[/COLOR] = 52 total. [/B](Think this is the first time I've gotten 6 in a row. Surprised I repeated that a few minutes later)!

[B]Clean and Jerk:
WU: 45# cleans X 10
45# C & J X 5
95# X 5
Work sets:
135# X F, F, F, F. [/B](Thought I could do these - - the 95# WU were easy!) [B]Dropped to 115#....
115# X F, 1, 1
120# X 1, 1, 1
125# [COLOR=Navy](ties PR)[/COLOR] X F, 1, F, F.
[/B](Lost my focus doing these. Did not pull hard consistently "through" my heels, hip drive was weak, and had slow arms/a slow drop. On the other hand, jerks were solid all the way). [/I]

Stephen R. Lampl 03-24-2009 12:32 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;549542]Glad to see everyone got a decent workout in today. My WOD fell apart pretty quick after a 3xCFWU as follows:
What was supposed to have been 5 rounds for time of
155lb hang squat clean x 9
3 rope ascents
turned into this:
wheels came off before I got started good.
warmed up with HSC @ 95, 115 and 135. when I started the clock I fell apart with 155lbs...so I scaled to 135lb and felt so crappy I scaled yet again to 115 and re-started the clock. Felt so freaking uncomfortable with the HSC that I defaulted to front squats at 115lbs and 25 jumping towel pull ups....all 5 rounds took me 18:08 and left me smoked but feeling inadequately trained...I really gotta find a cert...[/quote]

Scott,

Don't feel bad....I think we all have those days! Actually, to my way of thinking, it seems your time was pretty fast!

I also know how you feel about training - - Today's lifts left me feeling pretty sheepish.....looks like I need to practice a whole heck of a lot more....

Terry Dickman 03-24-2009 10:50 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;548024]Terry,
What do you think of trying to do heavy thrusters as a way to build overall pressing/squatting strength? I'm thinking of a workout with 1/2 BW (don't know if I can get 135 up yet unless I use a rack) and going say, 3, 3, 3, 3, 3, for example....[/QUOTE]

Steve,
I am not sure I am the one to ask. I know what works for me. I would read the journal issue on CFSB, I think it makes tons of sense. Anytime you focus just on strength you loose elsewhere. Check out the journal article [url]http://library.crossfit.com/premium/pdf/CFJ_MartinWhite_StrengthBias.pdf[/url] (WFS). There is also an episode on CFR where Jeff Martin talks about it (episode 31), you can download the mp3 from the CF Journal website.

Terry

Terry Dickman 03-24-2009 11:07 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD 3-23-09[/B]
For time:
21 Deadlifts 225/165
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

My Time 18:40
* Suffered 1st CF injury, pulled my right calf muscle during 2nd round run, had to walk in, managed last 9 DLs and hobbled the last 800m to finish.
DLs felt strong did them all unbroken. Lesson learned...where running shoes on running WODs.

[B]WOD 3-23-09[/B]
from main site - Saturday 070113
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Body weight 203lbs- used 205lbs first 10 reps, had to drop down to 185lbs for remaining 40 reps to finish. Need to work on bench press.
My time 35:53

Calf was very sore today but much better than I thought it would be.

Stephen R. Lampl 03-24-2009 11:54 PM

Re: Over 50 CrossFitters Sign In
 
Terry,

Thanks for the info on the CFSB article. I hear you regarding gains in one area vs. losses in another. Food for thought.

Two WODs on the 23rd? You are an animal! Sorry to hear about the calf. R/Achilles still bothering me and has reduced me to no running/walking WODs right now. Am excited - - if all goes well, I'll be picking up a C2 over in Santa Cruz tomorrow. It's a Mod. C, but doesn't matter to me - - I love 'em all!

Strong work on the 070113 WOD! I'm learning most of my CF work needs concentration on upper body strength increases. My bench, pull-up, and push-up work is lacking......This may be a good place to employ to CFSB work - - happy reading to me! Take care!

John Scott Rezendes 03-25-2009 08:49 AM

Re: Over 50 CrossFitters Sign In
 
today was JT: 21-15-9
Handstand Push Ups
Ring Dips
Push ups

19:07

Used the smith machine for assisted HSPU, otherwise as rx'd
Had to break the ring dips up. Got a lot of funny stares as I was rigging my rings on the smith. Left side lat bothersome today, but that's ok 'cause tomorrow is my deep tissue massage. Woo-Hoo!

Terry, I have battled calf strains/pulls/pain for nearly ten years now. I have found relief using a massage stick ([url]http://thestick.com/index.cfm[/url]) and lots of calf stretching. A really good article on stretching the calf can be found at: [url]http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html[/url]

Hope this helps

Scott

Terry Dickman 03-25-2009 09:18 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;550136]Terry,
Two WODs on the 23rd? You are an animal![/QUOTE]

OOPs typo, the second WOD was on the 24th.

Scott,
Thanks a bunch for the info. Yeah, this is not the first time. Did this a few times before, softball and street hockey. At least this time it was what I would call minor.
I think the biggest contributor was the shoes I wore for this WOD. I have been wearing VFF's [url]http://www.vibramfivefingers.com/[/url] (WFS) for a while and thought I would try them running. I think with no heal support caused me to over stretch the tendon and muscle. Fortunately my calf feels much better today. I am not sure if it’s CF or diet or what but my recovery these days is seem so much quicker. Thx again.

Mark Ervi 03-25-2009 06:31 PM

Re: Over 50 CrossFitters Sign In
 
Today I did 150 thrusters for time w/45lbs.
My time: 18:51

Stephen R. Lampl 03-25-2009 08:09 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090325 WEDNESDAY

REST DAY TODAY....:pepper:

[/B][U]Finally[/U][/I] found and was successful in purchasing a good, used C2! WOOT WOOT!

Stephen R. Lampl 03-25-2009 08:09 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;551085]Today I did 150 thrusters for time w/45lbs.
My time: 18:51[/quote]

Great time, Mark. This is one nasty WO - - I'm overdue for it. Probably later this week.........Ick! :yikes:

John Scott Rezendes 03-26-2009 11:01 AM

Re: Over 50 CrossFitters Sign In
 
Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap

Stephen R. Lampl 03-26-2009 08:30 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090326 THURSDAY
Training Class - - Last day :(

Class Warm-up:[/B]
[B]Stationary cycling[/B], about 5:00 @ L-2 / 100 RPM (different bike than usual)
[B]Treadmill,[/B] walking to 4.2 MPH and varying inclines to 5.0. Class did intervals to easy run, but my R/achilles protested loudly....
[B]Shoulder Pass Thrus [/B]X 15
[B]Body Circles[/B] X 5 X 2
[B]Trunk Rotations[/B] X 5 X 2.

[B]Class WOD: Fight Gone Bad (modified)[/B]
3 Rounds for time of:
1:00 minute max reps Jump Rope Singles (sub for rowing)
1:00 minute max reps Wall Ball Shots X 14# (sub for 20#)
1:00 minute max reps Push Press 60# (sub for 75#)
1:00 minute max reps Box Jumps 14 in (sub for 24 in - had to do steps instead)
1:00 minute max reps Sumo DL Hi Pulls 65# (sub for 75#)
Rest exactly 1:00 between rounds.
[B]Total: [COLOR=Red]569 (PR!)[/COLOR][/B][COLOR=Black]

Last FGB: 12/31/2008:
75# SDHP
[/COLOR]75# PP
16 in Box Jump
Row (calories)
Wall Ball shots 12#
[B]Total: 216

Note: [/B]Okay....I was more gassed after this workout than I think I ever have been. Don't know how I avoided "Pukie." Took nearly a half hour to get up and walk normally.....only got five hours of sleep last nite, but don't think that was it....Plans to do a little strength work afterwards? FOGGETTABOUTIT!! BLEH!
JR singles were a challenge with my sore R/Achilles - - kinda half one-leg jumped them......Score without JR singles was still 298. I was happy with the improvement![/I]

Stephen R. Lampl 03-26-2009 08:31 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;551676]Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap[/quote]

Nice work / great times, Scott!

I need about a week of naps!

John Scott Rezendes 03-27-2009 12:14 PM

Re: Over 50 CrossFitters Sign In
 
Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes

Stephen R. Lampl 03-27-2009 12:22 PM

Re: Over 50 CrossFitters Sign In
 
[quote=John Scott Rezendes;552664]Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes[/quote]

Scott,

Great job on Murph! Congrats on the PR! Great mile times also. Still waiting to do mine....messed up Achilles, but I think if I can swing it, I'll do a rowing Murph....I need to see if a long push on the rower causes any issues with the achillies.

FGB is a fun suckfest. Never have tried it with a vest - - had to turn mine in also when I retired.

Have a great weekend!

Steve

Stephen R. Lampl 03-27-2009 06:56 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090327 FRIDAY [COLOR=Blue]MY 6 - MONTH CrossFit ANNIVERSARY!!

[COLOR=Black]Warm-up:
Stationary Cycling: [/COLOR][/COLOR][/B][COLOR=Blue][COLOR=Black]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU X 2:
[/B]Added Shoulder Pass thrus X 10 X 2
Body Circles 5 X 2 (by ea. direction)
Trunk Rotations X 10 X 2

[B]WOD: (From Main Page)[/B][/COLOR][/COLOR][/I]
10 rounds for time of:
10 Pull-ups
10 Ring dips (subbed decline push-ups - feet on bench)
[B][I]TIME: 14:58[/I][/B]


[I]Tried some bar dips prior to doing this WOD. Bursitis in R/shoulder is apparently still going on. Could only get 11 or 12 full-ROM dips before my shoulder really started to protest. Tried bench dips - - still no dice. Reduced to push-ups.....:([/I]

[I]Pull-ups were kipped - - first round 5, 4, + 1; all the rest were by 2s....[/I]


[I][B]Squat Work:[/B][/I]
[I][B]Box Squat Practice[/B] (for strict form). All work was with 45# bar only.[/I]
[I][B]Warm-up: [/B]Air squats X 10 to bench.[/I]
[I][B]Working: [/B]High Bar position: 10, 10, 10. Low Bar position: 10, 10.[/I]
[I]These felt good and solid, but driving up through my heels from the bench was difficult, even with just 45#. Gonna keep the weight light until I really have this down.[/I]

Mark Ervi 03-28-2009 09:04 AM

Re: Over 50 CrossFitters Sign In
 
Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups

Mark Ervi 03-28-2009 09:07 AM

Re: Over 50 CrossFitters Sign In
 
John-
That was a great "Murph".

Stephen R. Lampl 03-28-2009 01:31 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;553253]Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups[/quote]

Mark,

Sorry about your wrists and left calf. Nice work anyway! Nasty little AMReps workout you did too. Hope you're having a great weekend!


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