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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Peter Nathan 09-11-2009 01:35 PM

Re: Over 50 Crossfitters Sign In
 
Deadlift:

132 X 5
220 X 3
264 X 2
308# 5 X 1

Diane Dennis 09-11-2009 01:59 PM

Re: Over 50 Crossfitters Sign In
 
Did my normal North Shore and gym workouts Wednesday, Thursday and today but haven't had time to post details. Preparing for a bus trip to Washington, DC tomorrow (actually leaving Pittsburgh at 3:45am). Will be back at it on Monday and posting as usual. Have a great weekend everyone!

Pat Quigley 09-11-2009 03:51 PM

Re: Over 50 Crossfitters Sign In
 
After a frustrating day at Social Security Admin. making changes to my SS account and trying to register for Medicare, I was ready for a good work out.

Today was Barbara. 5 rounds, each timed separately of 20 Pull Ups, 30 Push Ups, 40 Sit UPs, and 50 Squats. Did the Sit Ups on a GHD stand. --bending to 90 degrees. Bending to the floor seems scary to me. If I ever go back to an affiliate again I may try.

The times were: 4:13, 4:46, 4:55, 5:09, and 6:16. Pukie wanted to make an appearance starting with the third set. I took the 5th set as my "cash out":rofl:

By the end I was doing the exercises in sets of 5 and 10's.

John Burch 09-11-2009 06:28 PM

Re: Over 50 Crossfitters Sign In
 
WOD
5 Floor to O/H 135# anyway, for me it was the push press, push jerk
run 240' with 35# KB each hand
4 floor to O/H @135#
run 240' \w70#
3 of same
2 of same
1 of same
time 8:15

did some bench press from the floor
and also some GHD situps and back extensions
finished with knees to elbow 20 and 15

Scott Allen Hanson 09-11-2009 07:31 PM

Re: Over 50 Crossfitters Sign In
 
[B]09/11/2009[/B]
Never forget.

100' walking lunge with 35# db each hand (no 30's)
30 x 24" box jumps
20 wtd pullups (used 40# wt vest)
4 rds
24:30

Stephen R. Lampl 09-11-2009 09:26 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]090911 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU

[I]WOD:
[/I]Skill Work.
Partial Wall Squats (unweighted)
[/B]10 X 5. Toes against wall, lead with butt, keep knees over feet/toes, lower about 6 inches or so without letting knees touch wall.
[B]Hang Power Clean drills.
[/B]PVC X 5 X 2.
45# X 5 X 3.

[I]I did these slowly and methodically, ensuring I led with my butt, not my knees and then drove from/through my heels. Made a [B]WORLD[/B] of difference, even at such a light weight.

This was all I had time for today, but doing just this fried my posterior chain and lower back. It's obvious I need more strengthening work.

[B]Prayers and rememberences for the families of our 9-11 heros and those other victims who gave their lives that day. [/B]
[/I]

Terry Dickman 09-11-2009 09:28 PM

Re: Over 50 Crossfitters Sign In
 
[B]Friday 090911[/B]
Five rounds for time:
7 Deadlifts, 315lbs.
21 Knees to Elbows
14:52 rx'd

I am with Scott... I know I will never forget.
The 1 World Trade Center is currently under construction at the site and at 1,776 ft (541 m) upon completion in 2011, will become one of the tallest buildings in North America.

Charles Pyke 09-12-2009 10:36 AM

Re: Over 50 Crossfitters Sign In
 
Hello, I'm back. And Scott, I'm not skulking. Just went on a little trip up to Washington State and back. The hernia repair is mending nicely. Pain/discomfort is pretty much non-existent, as long as I don't don't do something like carry a 4x8 sheet of 3/4 inch plywood from the front yard to the back yard. :rofl: I'm definitely ready to start doing some light activity. Looks like everyone has been doing well.

Chow Baby

Mark Ervi 09-12-2009 01:48 PM

Re: Over 50 Crossfitters Sign In
 
9/10/09
Rest Day

9/11/09
Rest Day

9/12/09
It was nice to feel a little refreshed after 3 rest days in the past 5 days.
CFWUx3
Ran 6 mins. On treadmill
Did 30 Burpees

Back squat
10x45lbs.
10x95lbs.
10x125lbs.
5x125lbs.
5x125lbs.

Shoulder Press
10x45lbs.
10x75lbs.
5x85lbs.
5x85lbs.

30 knees to elbows

50x45lbs. bench press

Rowed for 5 minutes

Pat Quigley 09-12-2009 06:39 PM

Re: Over 50 Crossfitters Sign In
 
did a different kind of day. Drove up to Sedona and hiked around the beautiful red rocks. It's been a few years since I was up there. Hard to believe how developed it's become. Oak Creek did not seem as deep as usual. So I refrained from diving at Grasshopper Point.

Good to hear from you Charlie.

John Warkala 09-13-2009 09:43 AM

Re: Over 50 Crossfitters Sign In
 
9/13/09

Row 2500m - 10:04.7

WOD
10-9-8-7-6-5-4-3-2-1 reps
KB swing (2 pood)
Box jumps
Pull ups
Push ups
14:15

Pat Quigley 09-13-2009 02:36 PM

Re: Over 50 Crossfitters Sign In
 
Charlie, the local lumber yard is sponsoring a competition--------:)


Did the "Diane" workout today. 21-15-9 reps of 225 DL and HSPU. I used the near by Smith machine to anchor my toes for the HSPU. Completed in 6:05. Thought that I had done this one before but couldn't find it in my log.

My gym is holding a non-competition event on 9-26 called 108 Sun Salutations. Of course the yoga people are calling this a participation event and not a competition. :rofl: I took yoga for several years and there was allot of very subtle competition between the younger women in the classes. I looked at it and thought that for competition, I would do 108 burpees---so I signed up.

Mark Ervi 09-13-2009 07:58 PM

Re: Over 50 Crossfitters Sign In
 
Ran 4 miles on the road in 40:05

John Burch 09-14-2009 05:15 AM

Re: Over 50 Crossfitters Sign In
 
9/12/09
WU back extensions GHD situps knees to elbow

WOD 3 rounds for time
1 MU
3 DL @ 295#
5 HSPU
7 2 pood KB swings
8:09
could only make two hand stand pu on last round finish ed with 3 PJ @ 135#

post work out
5 rounds 20 DU
15 O/H squat @ 65#

m/54/183

Diane Dennis 09-14-2009 07:22 AM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
Had a great trip to DC over the weekend (photo below)

Today - 09/14/09
6AM group workout on the North Shore with Patrick

5X
40 lunge walks
20 bench jumps
50 squats

5X15 bench dips

4X10 sec plank into 10 sec gradual lowering to bottom of push-up
push-ups to failure - 24

Diane Dennis 09-14-2009 07:26 AM

Re: Over 50 Crossfitters Sign In
 
[B]Mark -[/B] Is that Breck in the "Iceland Sven Attacks the Sandbag Sprint" video on the 2009 CrossFit Games page?

John Scott Rezendes 09-14-2009 09:44 AM

Re: Over 50 Crossfitters Sign In
 
9-14-09
Bike to gym
WU:
2000m C2 9:12.7
15 pass throughs
2x5 dips
2x5 DH Pullups
15 OHS w/ PVC
5xeach leg romanian lunges

Deadlifts: (with 5 dead hang pullups between each set)
#45x5
#95x6
#115x5
#135x5
#185x5
#205x5
#225x5
#135x15

OHS w/ #45 bar
3x5

Biked home

Diane Mahoney 09-14-2009 09:49 AM

Re: Over 50 Crossfitters Sign In
 
Pat, I love Sedona! My mother and stepdad live in Glendale, AZ.

After over-doing it last week, I had several rest days. Yesterday was 21-15-9 of pullups and burpees. Short but sweet to accommodate football fans. Today, another rest day. Tomorrow I will be back on track with three days on, one day off. Yay!

Mark Ervi 09-14-2009 01:35 PM

Re: Over 50 Crossfitters Sign In
 
Diane-
That is Breck dead last in the Iceland Sven video. I thought he would excel in that particular workout, but he seemed sluggish from the start. Some of the others runners had picked up their bags and run ten steps before Breck took his first step. The judges were a little lax at the start of that race, as Sven is clearly on the move well before the start signal. That should have been a false start. Could have been a big deal if Sven had ended up overall Champion. That was a brutal run for everyone.

Charles Pyke 09-14-2009 02:18 PM

Re: Over 50 Crossfitters Sign In
 
Woke up early. Tried an easy 2000m on the C2 rower. 9:03.6. Had targeted a 10 min row, but I kept accelerating gradually. Felt pretty good. Then I emptied the dishwasher, fed the animals, and even vacuumed a little. Wife thought I was off my rocker. And she was right.

[B]Easy Row'n Broccoli[/B]
:broc::broc::broc::broc::broc:

Diane Mahoney 09-14-2009 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Sounds like you are on the mend, Charles! :D

Peter Nathan 09-14-2009 03:54 PM

Re: Over 50 Crossfitters Sign In
 
Back to training after two days at local festivals promoting my box.

Today:
Press: Max single up to 140 (PR)
Power clean + clean, 75%, 3 x 2
Snatch Balance, 3 x 2 x 65%, 3 x 70%, 3 x 2 x 75%
Push press, 75%, 5 x 5

Pat Quigley 09-14-2009 05:30 PM

Re: Over 50 Crossfitters Sign In
 
Charlie, nice job getting off the rocker.

John and John, great job with the KB swings. That's hard work.

Today I did a modified "Annie". 50-40-30-20-10 rep sets of Double Unders and situps. I substituted step ups on a 24" box for the DU's. Sit ups were on a GHD or the floor when someone jumped in. Finished in 16:10.

John Warkala 09-14-2009 05:47 PM

Re: Over 50 Crossfitters Sign In
 
9/14/09

Row 7500m -30:14.9

WOD
3 rds for time

100m walking lunge
30 push ups
1 rope climb

26:18

Gassed after the long row. Should've saved the row until tomorrow as the Fall Rowing Challenge with Concept 2 starts.

Terry Dickman 09-14-2009 10:14 PM

Re: Over 50 Crossfitters Sign In
 
I really enjoy reading Broccoli Charlie's posts...glad he's back.

Took Saturday off and did a side job (garage floor coating) with my son, it was well worth it, as we both made some much needed extra cash.
Bought a 5 cubic foot chest freezer off craigslist ($50) and 20lbs of grass fed beef with some of the money. I got this book called Primal Blueprint written by Mark Sisson, I am about half way through. Very interesting read so far, plus it's helping me and my wife get motivated and continue changing our life style. We recently joined a local CSA farm, we get a box of fresh organic veggies and a dozen free range eggs delivered every week now, only $160 for 12 weeks of veggies...the heirloom tomatoes are out of this world.
We had some venison burgers for dinner tonight. Tomorrow the wife is making Basque Lamb stew (grass fed of course) with almond meal muffins..should be interesting.

[B]Monday 090914[/B]
6 rounds for time of:
Run 400 meters
25 Burpees

27:59 rx'd

John Burch 09-15-2009 04:58 AM

Re: Over 50 Crossfitters Sign In
 
9/14/
Tabata gone bad-:20 work and :10 rest of 8 rounds each
10' wall ball @ 20#
SDHP @ 75#
BX jump @ 20"
push press @ 75#
row

no totals
clean & jerk 3 3 3 3 3 last 3 @ 155#

Diane Dennis 09-15-2009 09:14 AM

Re: Over 50 Crossfitters Sign In
 
Today - 09/15/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

[B]Quick and fun today:[/B]

Sit-ups: 60 seconds - 54

Deadlifts:
5X125
5X130
3X135
3X3X140

Sit-ups: 60 seconds - 59

Row 500m - 1:59 (stuck at 1:59 - can't seem to go faster post workout)

Run up the hill to home (with some loser parked in a truck making smutty remarks - WUWT?)

[B]Mark[/B] - Breck might have finished last in the heat, but it was the fasted heat of the day!

Mark Ervi 09-15-2009 10:49 AM

Re: Over 50 Crossfitters Sign In
 
Did 3 rounds of “Barbara” (20pullups-30pushups-40sit-ups-50squats) as Rx’d and 2 more rounds cut in half.
My times: 8:30, 10:58, 11:55, and 4:33 and 5:20 for the two cut in half.

Diane Mahoney 09-15-2009 10:53 AM

Re: Over 50 Crossfitters Sign In
 
Terry, let us know how you like the book. I poke around Mark’s Daily Apple a lot. Good stuff there.

Diane, I’m sure those were complimentary remarks. Or maybe complementary in the sense that they were free.

My workout today was weak, but I did it. Hope to have more umph tomorrow. I am happy to be back on track.

Charles Pyke 09-15-2009 11:30 AM

Re: Over 50 Crossfitters Sign In
 
Nice easy workout this morning. Walk a 1/4 mile, jog/run a 1/4 mile X4. Then 2 sets of presses using barbell only.

Then had a follow up appointment with the surgeon. I was told to knock off the lifting for a little while longer - about three more weeks. Then I can start light and ramp up. They did encourage aerobic stuff for now, but I'm thinking they're not familiar with a metcon workout, so "jogging", rowing", "biking", etc.

A bit frustrating. Some things I know I can't try yet, like sit ups, but being restricted from light lifting seems a bit silly.

[B]Wimpy Aerobic Broccoli[/B]
:broc::broc::broc::broc::broc:

Brad was teasing me about not doing any weight lifting just yet. So I threatened to put him in a blender and turn him into a green smoothy. Shut him up.

Deb Weber 09-15-2009 04:47 PM

Re: Over 50 Crossfitters Sign In
 
[B]9/12[/B]
WU: Situps, Back Ext., Pushups, PU, Squats

WOD:
500 meter row
21 wall ball shots - 20# (16#)
21 knees to elbows
500 meter row
15 wall ball shots
15 knees to elbows
500 meter row
9 wall ball shots
9 knees to elbows
13:16 (k2e need work, and I shouldve rested, not much in the tank)

[B]9/13[/B]
local 5k (hills! plus Im awful at consistent pacing, 9 at the 1st mile, a stitch, I walked some ;))
31:47

[B]9/14[/B]
WU: Row 500, Situps, Back Ext., Pushups, Squats

WOD:
"The Bear Complex": Modified from main site, with a time component
5 rounds of 7 cycles with 1 minute rest between rounds of:
1 power clean - 95# (65# F)
1 front squat
1 push press/jerk
1 back squat
1 push press/jerk (behind the neck)
To Rx, NO RE-GRIPPING the bar when it is on the ground. We had a time limit of 25 mins... This was kinda tough, I don't know if I could handle adding progressive weight...I forgot to do good second pulls in the cleans.
10:34

[B]9/15[/B]
WU: Row, Situps, Back Ext., Pushups, Squats

WOD:
Diane: 21-15-9 225# (155# F) DL, Handstand Pushups
(less plates on the floor for the HSPU this time)
7:xx (I forget how many secs, sr. moment)


Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!!

Pat Quigley 09-15-2009 06:17 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;664279][B]9/12[/B]



Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!![/QUOTE]


:rofl::rofl: Hence the term: "fire breather". Great job on those work outs.

John Scott Rezendes 09-15-2009 06:36 PM

Re: Over 50 Crossfitters Sign In
 
[B]Charlie![/B] - Good to see you back. Well, as back as you can get. I feel your pain. Well, not the pain in the same location...heck, you get the idea.

[B]Diane D.[/B] - Inappropriate remarks aside; they say you know you're getting old when they stop looking altogether.

[B]Diane M.[/B] - Complementary. Funny. Reminds me of a joke about talking bar peanuts.

[B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked.

Terry Dickman 09-15-2009 08:27 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;664343][B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked.[/QUOTE]

Thats cool... that's how we found our farm (indirectly), Danny our fellow trainer read about CSA in Michael Pollan's book "In defense of food" then he found [URL="http://www.freshedibles.org/index.html"]Fresh Edibles Farm[/URL] WFS. So we took a trip out there. We are fortunate to live here in the California Central Valley which is one the most productive agriculture areas in the US, fresh veggies and fruits are abundant here. I can remember how much I missed fresh produce when I moved away from CA for 13 years to AZ and then MA.

[B]Tuesday 090915[/B]
CF Football
8 rounds of:
100 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints

Post fastest time to comments.
16.0 in 2" grass barefoot

John Warkala 09-15-2009 09:52 PM

Re: Over 50 Crossfitters Sign In
 
9/15/09
Row 5555m - 22:23.1

KB drills
Halos, Figure 8's, etc
1 arm KB snatch 5X3 (2 pood) each arm
1 arm KB clean and press 4x5 (1.5 pood) each arm

"Annie with a little press"
50-40-30-20-10
Double unders (subbed single unders 5:1)
Sit ups
BB press (95#-15-12-9-6-3)
19:35

Finally back to my pre-vacation weight !

Deb Weber 09-16-2009 04:34 AM

Re: Over 50 Crossfitters Sign In
 
[B]Terry & John [/B]- reading with interest!
(I made nut bars last weekend, also inside out eggroll, can't keep it in the house.)

Been eating more cabbage/spinach/eggplant of late, & feeling weaker! Don't know if its the wods... I should ask charlie if it's the missing the broccoli...;)(sounds like you're recovering nicely, charlie!)

[B]Pat -[/B] been at this CF for 5 months, it'll take me years to even attempt to keep up with you guys!

have a great day everyone!

Diane Dennis 09-16-2009 04:50 AM

Re: Over 50 Crossfitters Sign In
 
Today - 09/16/09
6AM group workout on the North Shore with Patrick

5X
20 lunge walks
15 squat jumps
25 bench dips

5X
10 jumping Bulgarians (each leg)
15 push-ups
20 alternating lunge jumps

3X
1 minute plank
25 sit-ups (normally I can rip through any amount of sit-ups but the last 25 were teeth-gritters after the 3rd plank)

[B]Diane[/B] - "complimentary" - you're hilarious!
[B]Deb[/B] - I know what you mean about that breathing thing. I frequently think a third lung would be very handy
[B]Charlie[/B] - Wimpy Aerobic Broccoli is better than no broccoli at all!
[B]John W[/B] - I like the added press to Annie. That is a really good idea.

John Scott Rezendes 09-16-2009 10:13 AM

Re: Over 50 Crossfitters Sign In
 
9-16-09
Bike to gym
WU:
1000m C2 4:35

Front Squat (first attempt post-op)
WU:
#45x10
then:
#95x3
#115x3
#135x3
#155x3
#175x1 (2&3 [COLOR="Red"]Fail[/COLOR])
#115x6

I'm pretty happy with this considering my FS PR is #175 performed two weeks prior to the knee surgery.

I was feeling kinda froggy so I finished with:
10-9-8-7-6-5-4-3-2-1 #20 wallball shots
1-2-3-4-5-6-7-8-9-10 pullups
with 60 jump rope singles between each set
17:41
pretty happy with this as well; my first jump rope since you know what.

Bike home. Mow lawn.

Charles Pyke 09-16-2009 04:42 PM

Re: Over 50 Crossfitters Sign In
 
No work out today. Survival training today until early, pretty much all academic. Started early this morning and went to 6 PM or so. Still a fascinating subject for me. Was supposed to go out for the accompanying field training tomorrow, but I am not allowed to go with the recent surgery. Probably a good call since just the academic portion made me somewhat sore.
My heel pain is back since running yesterday. Really wish that would go away. Going to row tomorrow.

John Burch 09-16-2009 06:19 PM

Re: Over 50 Crossfitters Sign In
 
John Scott congrats on your journey back

5 rounds of 65# power snatch O/H squat 2 snatch squat
1 round of above @ 75#


WU 3 rounds 15 GHD situps 15 back extensions

WOD 5 rounds for time
100m run
10 burpees
10 pull ups
11:12

post 100 Russian KB swings @ 70 #


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