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

Mark Ervi 01-10-2009 07:27 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday did CFWUx3 and 20 burpees

Started with intent to do Front squats 5-5-5-5-5
Did 5x95 and 5x105, but my wrists could not tolerate the stretch.
So then did back sqat 5x135, 5x145, 5x145

Then Shoulder Press
10x95
10x95

Dumbell shoulder Press
10x30lb. dumbbells
10x30

Rowed for 10 minutes
The rowing computer is broke so no data on distance, pace, etc.

Bench Press
5x95
5x105
5x115
5x125
5x135
5x135

Terry Dickman 01-10-2009 09:02 AM

Re: Over 50 Crossfitters Sign In
 
[U][B]Friday 1/9/08[/U]
Warm Up 400m jog and 2 rounds;[/B]
15 KB swings (53lbs)
15 GHD Situps
15 OHS with PVC
15 Ball Slams
Samson Stretch

[B]WOD
10 Rounds For time:[/B]
15 - DLs 135lbs
10 - Slapping Pushups

My Time 21:25 rxd
The slapping pushups were very humbling.

[IMG]http://home.comcast.net/~tdickman/1-9-09b.jpg[/IMG]

Mark Ervi 01-10-2009 09:58 AM

Re: Over 50 Crossfitters Sign In
 
Terry, that is a super tough workout. I could not attempt slapping push-ups. I would be doing face plants.

Today I ran a 5K on the road in 26:24 (PR)
It was 40 degrees. Kept me nice and cool.

Stephen R. Lampl 01-10-2009 01:56 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

Nice work on the presses, BS, and rowing. Sorry your wrists bothered you! Congrats on the PR for your 5K run :pepper:. That's a great time.

Stephen R. Lampl 01-10-2009 01:57 PM

Re: Over 50 Crossfitters Sign In
 
Terry,

Great WOD you did there! New avatar is way cool!

Diane Dennis 01-10-2009 06:51 PM

Re: Over 50 Crossfitters Sign In
 
Mark - Nice PR on the 5K. Your time killed mine today.

Terry - Great job on the WOD and the new avatar is cool (but I still like that that last one too!)

[B]Today - worked with trainer at CLBBG and did 5K later[/B]

WU: stretching, dumbbell swings, back extensions, 5 min row

WOD with treadmill running continuously:
2 rounds of
400m run
10 assisted pullups
400m run
25 walking lunges
400 m run
25 SDLHPs - 55#
400 m run
1min plank
400 m run
15 push presses - 55#

WOD felt really good today for the first time since my old gym closed

Cooked a spinach omlete and ate a handful of almonds - changed into dry running clothes and changed to shoes with better tread

Ran 5K in snow and sleet. Almost 30 minutes to the second - slow but not bad for the conditions - felt great even after all of the running in the WOD. It left me physically drained but very satisfied.

Hubby and I went to see "Gran Torino" this afternoon - What an amazing movie! Wow. It left me emotionally drained but very satisfied.

You can't go wrong with that much satisfaction in one day.

Stephen R. Lampl 01-10-2009 07:00 PM

Re: Over 50 Crossfitters Sign In
 
Hey Diane,

Great job on your WOD today, too! I can't fathom running in snow and sleet.....I love that kind of weather, but as a world-class klutz, I'd be afraid of falling on my caboose.

Thanks for the info on the Eastwood movie. Chery and I are considering seeing it this weekend or fairly soon at any rate.

Glad you had a great day!!

Stephen R. Lampl 01-10-2009 07:03 PM

Re: Over 50 Crossfitters Sign In
 
Well.....Still have this crummy cold today and only got 3.5 hours of sleep (excellent BBC show on early this a.m. about the Yellowstone Super-Volcano; then had to get up early for a Mens' Breakfast at church.....)
[B]
WOD 090110[/B]:

[I][B]5K Run for time.

Warm-up: Stationary cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 102
[B]Treadmill: [/B]5:00 slow walk .25 miles. Slow run (5.0 MPH) .15 miles. R/Knee started to complain.
[B]
Sub: 5K Row.
Time = 22:04 [/B]Thought I could do better, but this cold made it hard to get deep breaths. Avg pace 2:14 / 500m. Tried a sprint - last 500m under 2:00, got only 250m at approx. 1:56 pace before had to slow down. Tried again, last 100m @ 1:54 pace.

[B]Weighted Pull-ups:
20# - Fail; 10# - Fail. [/B]Apparently shoulders and lats are still to weak/fried to do these at any weight.
[B]Unassisted Pull-ups:
[/B]DHPU: 3 OH grip, 1 OH grip, 3 UH grip = 7 DHPU.
Kipped Pull-ups: 3 OH, [COLOR=Red][B]8 UH*[/B], [COLOR=Black]2 OH, 4 UH, [B][COLOR=Red]9 UH*[/COLOR][/B][COLOR=Red][COLOR=Black], 4 UH, 5 UH, 1 OH, 7 UH = 43 kipped PU.
[B]Total = 50. [COLOR=Red](* = PR for unbroken reps).[/COLOR][/B][COLOR=Red][COLOR=Black][B]

Bench Press:
WU 45# X 15, 45# X 10.
135# X 3
155# X 3 [/B]R/shoulder started hurting, so stopped. 155# felt easier than I ever remember; wish I could have gone on....
[B]45# X 25, X 50, X 25, X 25.

New Year's Challenge: Day 10 X 2 burpups = 20 [/B](Not timed today - - I was flat fried and fricasseed......)

Glad tomorrow is a rest day!!!!! WHEW! [/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

Terry Dickman 01-11-2009 02:52 AM

Re: Over 50 Crossfitters Sign In
 
Mark, Diane, Steve, Nice job on the runs. It's great to see your PRs. You all are keeping me motivated.

Steve - 5k run and 5Krow then a workout...your animal!

The slapping pushups put a hurt to me yesterday, then I stayed up late with my wife and drank a few glasses wine. Not sure why I attempted Fran the next morning 12 hours later. Looking forward to trying it 12 weeks from now.

I uploaded this video of my first Fran, long and boring but thought I would document it so I can do a before and after in 12 weeks. I cut out the rest time which was about 5 minutes.

[URL="http://www.youtube.com/watch?v=jXIy4TUIZJw"]http://www.youtube.com/watch?v=jXIy4TUIZJw[/URL] (wfs)

[B][U]Saturday 1/10/09[/U][/B]
[B]Warm Up 400m jog and 2 rounds;[/B]
15 KB swings (53lbs)
15 GHD Situps
15 OHS with PVC
15 Ball Slams
Samson Stretch

Saturdays is an Open day so I am picking the WOD. Figure I would start out with Fran and pick another every Saturday. Working out Fridayevening, then Saturday morning can be tough, specially after consuming several glasses of Vino..but no excuses so my first attempt at Fran, still a little shaky on the form.

[B]Fran[/B]
21-15-9 reps of
Thrusters (135 lbs)
Pull Ups

My time was 12:27

Terry Dickman 01-11-2009 10:12 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;490296]

[URL="http://www.youtube.com/watch?v=jXIy4TUIZJw"]http://www.youtube.com/watch?v=jXIy4TUIZJw[/URL] (wfs) [/QUOTE]

The link in the above post was incorrect, try this one.
[URL="http://www.youtube.com/watch?v=PTSbzigbXxM"]http://www.youtube.com/watch?v=PTSbzigbXxM[/URL] (wfs)

Mark Ervi 01-11-2009 11:53 AM

Re: Over 50 Crossfitters Sign In
 
Fran with 135 lb. thrusters is called a HEAVY FRAN, I think.
Normal Fran weight is 95 lb. thrusters.
So I think that 12 minute time is darn good.
I can't even do one thruster with 135.

Terry Dickman 01-11-2009 12:37 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;490296]

[B]Fran[/B]
21-15-9 reps of
Thrusters (135 lbs)
Pull Ups

My time was 12:27[/QUOTE]

oops my bad, they were 95# thrusters

Stephen R. Lampl 01-11-2009 02:57 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;490296].......Steve - 5k run and 5Krow then a workout...your animal!.......

[I][B]Fran[/B]
21-15-9 reps of
[B][COLOR=Navy]Thrusters (135 lbs) [/COLOR][/B]
Pull Ups

My time was 12:27[/I] [/quote]

Terry,

YOU'RE the animal!! 135# thrusters - - Wow! I'll just be happy to get the regular 95# ones! That was a great time, by the way, especially for a "Heavy Fran."

Sorry if I mislead you - - I wasn't able to do the 5K run.....knee started complaining, so I just did the row.....I'll have to check my post.

PS - - Like the new avatar!

Stephen R. Lampl 01-11-2009 03:00 PM

Re: Over 50 Crossfitters Sign In
 
Terry,

Great video! Nice form on the thrusters! You rock, Dude!

Mark Ervi 01-11-2009 03:18 PM

Re: Over 50 Crossfitters Sign In
 
Today I did CFWUx3 and 20 burpees

Did 30 C&J for time w/100lbs.
My time: 12:55 (PR)

Stephen R. Lampl 01-11-2009 03:21 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Mark Ervi;490627]Today I did CFWUx3 and 20 burpees

Did 30 C&J for time w/100lbs.
My time: 12:55 (PR)[/quote]

Congrats, Mark! Great job!

Diane Dennis 01-11-2009 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Was going to rest but decided to run a 5K again for fun - actually ran 3.9 miles because I was feeling good, even in 20-degree weather - streets were clear and no wind. As I ran, I visualized the Steelers beating San Diego and tomorrow's rowing session at TRRA.

Quite pleased to report that my visualization of the Steeler game came true (whoo-hoo!) - and I'm really looking forward to rowing tomorrow night. We will be doing our first timed rows on the erg, and as the oldest beginner in my session (including my husband), my goal is to out-row everyone. It's unlikely that I'll out-row the men, but let's see how far CrossFit takes me. And after the erg, we'll be rowing in the tank - can't wait!

Nancy Cohen 01-11-2009 06:47 PM

Re: Over 50 Crossfitters Sign In
 
i wish i were 50 so i could post on this log :D

Terry Dickman 01-11-2009 08:01 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;490767]i wish i were 50 so i could post on this log :D[/QUOTE]

Hi Nancy,
I think I would rather be 40 posting on your log :D

Stephen R. Lampl 01-11-2009 08:07 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;490764]Was going to rest but decided to run a 5K again for fun - actually ran 3.9 miles because I was feeling good, even in 20-degree weather - streets were clear and no wind. As I ran, I visualized the Steelers beating San Diego and tomorrow's rowing session at TRRA.

Quite pleased to report that my visualization of the Steeler game came true (whoo-hoo!) - and I'm really looking forward to rowing tomorrow night. We will be doing our first timed rows on the erg, and as the oldest beginner in my session (including my husband), my goal is to out-row everyone. It's unlikely that I'll out-row the men, but let's see how far CrossFit takes me. And after the erg, we'll be rowing in the tank - can't wait![/quote]

Hi Diane,

Glad you had fun running again. Wish my knee would cooperate. I have never been a good runner, but I have always enjoyed running - - it's a great escape for me and I can really think....

You'll do great rowing and I'd be willing to bet there's a chance you could out row the guys......As I understand it, rowing is another one of those sports where gender figures very little into the "score" comparatively. I love rowing.....never really had tried it until I got into CF four months ago. I could probably do pretty well if I keep at it.

Have fun tomorrow. You guy should post some pix of the rowing...

Stephen R. Lampl 01-11-2009 08:12 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Nancy Cohen;490767]i wish i were 50 so i could post on this log :D[/quote]

[quote=Terry Dickman;490805]Hi Nancy,
I think I would rather be 40 posting on your log :D[/quote]

Come on over and post anyway......you can be an honorary member, if ya wanna hang out with old duffers like us....LOL..:rofl: (Of course, not including you, Diane!).

Terry, of course, you are correct. The reverse would be better...

Diane Dennis 01-11-2009 08:27 PM

Re: Over 50 Crossfitters Sign In
 
Nancy - I'd love to see you post here! I love my over-50 guys and it motivates me to compete with men, but I read your log every day and admire your abilities - and we're both rookie rowers! Maybe Mark would agree to let you post as a future "over-50 CrossFitter"!

Stephen - Really psyched about the rowing tomorrow night! Regarding running, I'm incredibly thankful that Patrick (my first CF trainer) completely changed my running technique and my knee problems disappeared!! Pose is the way to go and although I was very resistant at first, I changed to Pose, and my knee pain went away. I still have an ice-crunching sound in my knees when I squat, but my ortho doc told me that if my pain is gone, I should follow my trainer to the ends of the earth. I wish I could have - although stuck with the guy at the CLBBG now, I haven't forgotten anything that Patrick taught me.

Linda Kardos 01-11-2009 08:29 PM

Re: Over 50 Crossfitters Sign In
 
Just found this thread as I don't frequent message forums as often as I used to.

I just turned 51 and will soon have 2 years of crossfit behind me although it was not without interruption from our affiliate's "growing pains" and my own over -enthusiasm forcing me to find a good physiotherapist and ART specialist.

Now with all that behind me I've been pretty consistently making gains on a 3day on/1 off then 2 on/1 off crossfit schedule since the summer as a member of Crossfit Ottawa. It's demanding, but it works, period!

I've been doing strength workouts throughout my adult life but have hit new PR'sin the basic lifts rather easily through crossfit. My cardio conditioning has always held me back and still keeps me behind during most metcon WODs, but I do continue to improve my scores even if it is slower than most (I've got 15-20 years on the average member here). Our trainers are top notch.

Diane Dennis 01-11-2009 08:48 PM

Re: Over 50 Crossfitters Sign In
 
Linda - Welcome!! Your avatar is great and I hope to see you post your numbers! I have no strength training background, so I would love to get your lifting advice! As a CrossFitter, I learned lifting from men and do it with men, so I would enjoy your perspective.

Mark, Stephen and Terry - Don't boot me out of the log because I'm happy to hear from women! ;)

Linda Kardos 01-11-2009 09:15 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the welcome reply Diane!

"My numbers" aren't terribly impressive but considering my fitness background has been a lot of the philosophy

" workout like hell when you can and keep the faith that you can get back to the gym even if you can't right now".


I learned to lift from men and encourage anyone to. Weight training has no sexual preference. It works the same way for everyone. I got the best training advice though from people who've have competed and won/or coached winners in powerlifting / olympic-lifting. It's hard to progress when working out alone.

I'm 5'4"/f/130#/19.5% BF (+/-) .

I've just recently been able to kip properly on pullups and only 1-2 at a time.
Looking at the numbers that are posted the CF standards like Cindy, Fran, Helen and Angie, mine are nothing to brag about. For me though I've made leaps and bounds in overall conditioning since starting CF. I still get gassed but I look forward to it far more than I used to.

Stephen R. Lampl 01-11-2009 09:30 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;490829]Linda - Welcome!! Your avatar is great and I hope to see you post your numbers! I have no strength training background, so I would love to get your lifting advice! As a CrossFitter, I learned lifting from men and do it with men, so I would enjoy your perspective.

[I][B]Mark, Stephen and Terry - Don't boot me out of the log because I'm happy to hear from women[/B][/I]! ;)[/quote]

Diane,

Wouldn't think of it. BTW, if you are not aware, there is a fantastic thread, "Where's the Girl Power" located here: [URL]http://board.crossfit.com/showthread.php?t=23010&goto=newpost[/URL]. I imagine I speak for Mark and Terry also, but CF truly does not know gender. I think it is driven by the desire to see anyone and everyone excel to the best of their abilities.

Stephen R. Lampl 01-11-2009 09:33 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Linda Kardos;490848]Thanks for the welcome reply Diane!

"My numbers" aren't terribly impressive but considering my fitness background has been a lot of the philosophy

" workout like hell when you can and keep the faith that you can get back to the gym even if you can't right now".


I learned to lift from men and encourage anyone to. Weight training has no sexual preference. It works the same way for everyone. I got the best training advice though from people who've have competed and won/or coached winners in powerlifting / olympic-lifting. It's hard to progress when working out alone.

I'm 5'4"/f/130#/19.5% BF (+/-) .

I've just recently been able to kip properly on pullups and only 1-2 at a time.
Looking at the numbers that are posted the CF standards like Cindy, Fran, Helen and Angie, mine are nothing to brag about. For me though I've made leaps and bounds in overall conditioning since starting CF. I still get gassed but I look forward to it far more than I used to.[/quote]

Welcome, Linda!

I am one of the older CFers (just turned 58) and am having a blast. I'm just 4 months or so into it and even though I used to lift weights and do the typical "guy fitness things," I am probably in better shape after four months than I was 28 years ago when I was in the LE academy doing PT every week day morning. I am absolutely hooked.......

Here's to getting gassed......and getting better at it! :pepper:

Mark Ervi 01-12-2009 10:52 AM

Re: Over 50 Crossfitters Sign In
 
Nancy and Linda please post with us. Your input just makes the whole gang more interesting. Glad you noticed us. We are older and still learning.

Glenda Kelly 01-12-2009 05:36 PM

Re: Over 50 Crossfitters Sign In
 
Hi Mark and Everyone:
I haven't been posting workouts but I will try and do better. Mark, Miranda got moved to Lubbock and has the coolest garage gym at her new place. You would be proud!
Today's workout was all done outside since weather was so nice:
Run 800
21 KBS (1 pod)
21 wall ball (14#)
21 box jumps (onto tire)
3 burpees
Run 400
15 KBS
15 wall ball
15 box jumps
3 burpees
Run 400
9 KBS
9 wall ball
9 box jumps
3 burpees
Run 400
pull tire 100 meters backpeddling
3 burpees
pull tire 100 meters forward
3 burpees
Run 400
15 burpees (wanted under 1-1/2 min; actual time 1:09)

Workout time was approx 40 min

I am doing the burpee challenge which I started on Jan 1. Hope everyone is having a great new year!
Glenda

Diane Dennis 01-12-2009 07:34 PM

Re: Over 50 Crossfitters Sign In
 
[B]Rowing tonight at Three Rivers Rowing Association[/B]:

Stretching
Erg WU:
10 minute drill that involved practicing the various parts of the rowing movement and then stringing them together for one smooth motion

Erg WO:
10 minute row focusing on technique
3 minute rest
10 minute row for distance but focusing on consistent split times - 2075m with average split time of 2:24.5

In the tank:
learned that correct foot positioning will make for correct oar positioning
learned to lean to the oarlock side
rowed at different speeds for about 20 minutes

Had an absolute blast! Hamstrings really took a beating though. Can't wait for next week!

Stephen R. Lampl 01-12-2009 09:03 PM

Re: Over 50 Crossfitters Sign In
 
[I]Thought I'd give the Main Page WOD a shot today, since I was dumb enough to try it my first or second week of CF.......I think I was dumb again.....[/I]
[B]
WOD 090112
"Virtual Shoveling"

[I]Warm-up: Jump Rope Singles. [/I][/B][I]Was going to do 100 X 3; this would have been a nice warmup for me. But, considering how many times I tripped, I was lucky to get 50 X 3.
[B]CFWU X 2: [/B]Included shoulder dislocates, trunk rotations, and 5 kipping P/Us (shouldda probably left these out, since the WOD only had 105 pull-ups in it!! - - DOH!).

[B]Virtual Shoveling:
[/B]With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."[/I]
[I][B]Reps = 30, 25, 20, 15, 10, 5.
Pull-ups. Post time.
Time (as Rx'd) = [COLOR=Red]25:46 PR!!
[/COLOR][/B][COLOR=Red][COLOR=Black]Last one was 9/23/08 with time of 27:13. Also, there was some confusion then over what constituted 1 rep, so I only counted a touch on one side of the barrier as one rep (thus doing only half the "shoveling").

This one HURT!! Still having some congestion and think I spent the entire time in oxygen debt. I kipped all pull-ups in groups of 2 or 3. My grip started to go about half-way through. I'm glad I could switch hands.....wouldda never made it through without dropping the barbell, or falling off the pull-up bar.

[B]New Year's Challenge: Day 12 X 2 = 24.
Missed yesterday. Make up 11 X 2 = 22.
Total = 46 to do today.
[/B]Fried from the WOD today, so broke burpups into 6 groups of 7 (42) + 4 = 46!

After today, I'm ready for a week off. [B]NOT!!
Bring it! :pepper::pepper:[/B][/COLOR][/COLOR][/I]

Stephen R. Lampl 01-12-2009 09:08 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Dennis;491617][B]Rowing tonight at Three Rivers Rowing Association[/B]:

Stretching
Erg WU:
10 minute drill that involved practicing the various parts of the rowing movement and then stringing them together for one smooth motion

Erg WO:
10 minute row focusing on technique
3 minute rest
10 minute row for distance but focusing on consistent split times - 2075m with average split time of 2:24.5

In the tank:
learned that correct foot positioning will make for correct oar positioning
learned to lean to the oarlock side
rowed at different speeds for about 20 minutes

Had an absolute blast! Hamstrings really took a beating though. Can't wait for next week![/quote]

What a great WO, Diane! Great split times - - What kind of ergo rowers are you guys using? I really wish there were a place near here where they had a masters rowing club. They started one in Redding, where we used to live, but that doesn't help, since it's nearly five hours away.....

Stephen R. Lampl 01-12-2009 09:10 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Glenda Kelly;491494]Hi Mark and Everyone:
I haven't been posting workouts but I will try and do better. Mark, Miranda got moved to Lubbock and has the coolest garage gym at her new place. You would be proud!
Today's workout was all done outside since weather was so nice:
Run 800
21 KBS (1 pod)
21 wall ball (14#)
21 box jumps (onto tire)
3 burpees
Run 400
15 KBS
15 wall ball
15 box jumps
3 burpees
Run 400
9 KBS
9 wall ball
9 box jumps
3 burpees
Run 400
pull tire 100 meters backpeddling
3 burpees
pull tire 100 meters forward
3 burpees
Run 400
15 burpees (wanted under 1-1/2 min; actual time 1:09)

Workout time was approx 40 min

I am doing the burpee challenge which I started on Jan 1. Hope everyone is having a great new year!
Glenda[/quote]

Sweet WO, Glenda! Nice to have been able to bust through your desired time on the burpees!!:pepper:

Terry Dickman 01-12-2009 11:35 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;490829]Mark, Stephen and Terry - Don't boot me out of the log because I'm happy to hear from women! ;)[/QUOTE]
Diane, we would never do that :) Plus I agree with Stephen and Mark, its great to hear from women specially in our age group.

Welcome Linda and Welcome back Glenda.

Today we did the main WOD. We had the choice of subbing push ups for the prescribed pull ups, what ever we chose we had to stick with. Turns out I was the only one who chose pull ups. I am trying to do WODs rx'd as much as possible. This one was little painful at the end as you can see by the pics. I had the slowest time of all...but I did all the pull ups. :)

[U][B]Monday 1/12/09[/U]
Warmup [/B]
800mm run and 2 rounds of;
10 KBHP
15 Back Extensions
20 Lunge steps
Samson Stretch

[B]WOD[/B]
For time 30,25,20,15,10, and 5 rep rounds of:

Virtual Shoveling

Pull-ups or Push-ups (your choice, whatever you choose you must do that exercise for the entire workout.)

My Time 34:12
I think i could have worked a little harder.

[IMG]http://home.comcast.net/~tdickman/1-12-09.jpg[/IMG]

[IMG]http://home.comcast.net/~tdickman/rips.jpg[/IMG]

Mark Ervi 01-13-2009 08:00 AM

Re: Over 50 Crossfitters Sign In
 
Glenda great to see your post. I was sorry to see that Miranda had moved. I had been looking for her in the gym, but she seemed to have disappeared. Now I know why.

All the OVER 50's are putting on quite a display of Crossfit Determination on this board, with Terry proving to be a real monster Crossfitter.

Today I did CFWUx3 w/assisted dips and 20 Burpees

Did For time:
90 pound Power clean 15 reps
30 assisted dips
90 pound Power clean 12 reps
24 assisted dips
90 pound Power clean 9 reps
18 assisted dips
90 pound Power clean 6 reps
12 assisted dips
90 pound Power clean 3 reps
6 assisted dips

My time: 21:26 (I used very little assist on the dips, which made this very challenging for me. My max at unassisted dips is 5. I did a lot of single and double reps on the dips. I think I would have benefitted more going a little lighter and keeping the intensity. I usually err in the direction of using too much weight, wishing I was stronger than I am. My 1 rep max for Power Clean is 130, so the 90lb. Power Cleans might have been a little light, but I was able to do them unbroken and keep up intensity.)

Diane Dennis 01-13-2009 09:08 AM

Re: Over 50 Crossfitters Sign In
 
[B]This morning:[/B]

Ran to the CLBBG - worked with trainer

This was a rough day in the gym - needed a lot of legs in this workout and didn't seem to have them. I'm guessing that 9 hrs after rowing wasn't enough recovery. I will never quit during a workout, but the thought actually crossed my mind this morning. Can anybody suggest something that I can eat between the time I get home from rowing (9pm) and hitting the CLBBG the next morning (6am) that might give me some gas in my tank? I normally eat 1/2 of a zone bar 1/2 hour before the gym and the other half after the workout. It's never been a problem until this morning.

WOD:

2 min jumping jacks
10 body rows
25 squat jumps
10 body rows
15 burpees
1 min static back squat - 55#
15 burpees
10 body rows
20 ea leg alternating lunge jumps
10 body rows
2 min jumping jacks

EEEK! Going home I ran about 15 steps and then had to walk the rest of the way.

Terry Dickman 01-13-2009 10:55 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Diane Dennis;492046]Can anybody suggest something that I can eat between the time I get home from rowing (9pm) and hitting the CLBBG the next morning (6am) that might give me some gas in my tank? [/QUOTE]

Hey Diane,
I have the same predicament on Friday nights where I attend the evening session, then the Saturday morning session. I don’t think there is any magic potion, but I used to use these back in the day when I MT bike raced.
[URL="http://www.guenergy.com/products/gu-energy-gel"]http://www.guenergy.com/products/gu-energy-gel[/URL] (wfs)
I see they have a new product
[URL="http://www.guenergy.com/products/gu-roctane"]http://www.guenergy.com/products/gu-roctane[/URL] (wfs)
I would give this new one a shot.

I think one advantage we have over the younger folk is experience, something you only get over time. IMO the best way to get gas in the tank is just recovery time, and I feel that only gets harder as we age.

I have been doing the Zone diet religiously for 2 weeks now. The other thing I have added to this diet is clean eating, that means no processed foods, only lean meats, lots of fish etc. Kind of following the eat clean diet methodology but with Zone proportions.
[URL="http://eatcleandiet.com/"]http://eatcleandiet.com/[/URL] (wfs)

BTW…I really feel great since I changed my diet, before it was what ever…fast food and everything. I now eat clean and natural as much as possible. IMO the Zone Diet is way too commercialized read the ingredients on the Zone bar and you will see what I mean. Since I signed up on their website to look at recipes I get alot of emails about their products. I am kind of dissapointed by all the crap they push, I think the method is good, but it looks like to me they are trying to capitalize on all the overweight people in the US.

Diane Dennis 01-13-2009 03:49 PM

Re: Over 50 Crossfitters Sign In
 
Terry - (I PM'ed you regarding the GU-Roctane) Re Zone products, I have always wondered why the bars are so loaded with sugar. I eat them for some fast protein that doesn't taste like cardboard (probably because they're loaded with SUGAR!) but I think I'm going to switch to a protein drink that I found in Costco - Premier High Protein chocolate shakes - 11 oz drink box has 30 grams protein and only 1 gram of sugar and the taste is decent. I will say one thing about the Zone bars - a December CrossFit Journal article by Greg Amundson (my favorite CrossFitter) regarding how he manages his Zone diet mentions that he eats a Zone bar before his early morning workouts. Heck, I figured if it's good enough for him, it's good enough for me!

Other than my quick (read that "processed") protein infusion that I like to do before and after workouts, I eat fairly clean myself. I used to be heavy before CrossFit and one of the first things my original CF trainer did was restrict my caloric intake - 1550 for the first six months. I am a gourmet cook so it was hard for me to switch from high taste/high calorie meals to fish and vegetables. But I persevered and have adapted a lot of my old recipes to my new eating style. I now take in 1850 calories per day and try to balance them in a Zone-ish way. My only real downfall is my wine consumption - I simply can't give up a glass or two of good Pinot Noir - but I always keep the wine drinking within the 1850 calorie limit.

Stephen R. Lampl 01-13-2009 06:15 PM

Re: Over 50 Crossfitters Sign In
 
did the Main Page WOD today, but scaled back the weight to 95# and subbed push-ups for dips. My R/shoulder still has bursitis issues....
[B][I]
Warm-up:
[/I][/B]
[I][B]Versa Climber: [/B]10:00 / low intensity 60 - 70 SPM / 12" steps[/I]
[I][B]Shoulder Dislocates, Arm Circles[/B][/I]
[I][B]Pull-ups: 50 kipped[/B]; both OH and UH grip in sets of 4 & 5. About 7:00.[/I]
[I][B]Shoulder Presses: 45# X 10[/B][/I]
[I][B]Dips (testing R/shoulder): 5 X 4 sets [/B](most were jumping).[/I]


[I][B]WOD:[/B][/I]
[I][B]95# power clean X 15 reps
[/B][/I][B][I]30 push-ups [/I][/B][I](sub for dips due to messed up shoulder)[/I]
[B][I]95# power clean X 12 reps. [/I][/B][I]Did 6. Felt good and went up easily on some lifts, so tried [B]115# (Fail X 5), got [COLOR=Red]2[/COLOR][/B][/I][COLOR=Red][I][B] (PR)[/B][/I][/COLOR][COLOR=Black], [I]couldn't get any more[/I][/COLOR][I], so dropped back to [B]95# X 4 = 12 reps[/B][/I]
[I][B]24 push-ups [/B](unbroken. First time I've gotten more than 20 in a row during a WOD!!!)[/I]
[I][B]95# power clean X 9 reps[/B][/I]
[I][B]18 push-ups[/B][/I]
[I][B]95# power clean X 6 reps[/B][/I]
[I][B]12 push-ups[/B][/I]
[I][B]95# power clean X 3 reps[/B][/I]
[I][B]6 push-ups[/B][/I]
I didn't time the WO today - - was interested in proper form, which was hit and miss.

[I][B]New Year's Challenge: Day 13 X 3 burpups = 26.[/B][/I]

Stephen R. Lampl 01-13-2009 06:20 PM

Re: Over 50 Crossfitters Sign In
 
[COLOR=Navy][I][U][B]Monday 1/12/09[/B][/U][B]
Warmup [/B]
800mm run and 2 rounds of;
10 KBHP
15 Back Extensions
20 Lunge steps
Samson Stretch

[B]WOD[/B]
For time 30,25,20,15,10, and 5 rep rounds of:

Virtual Shoveling

Pull-ups or Push-ups (your choice, whatever you choose you must do that exercise for the entire workout.)

My Time 34:12
I think i could have worked a little harder.[/I]

[/COLOR] Terry,

Great job on the VS WOD yesterday. Sorry about your hands, man. Looks really painful.


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