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

Stephen R. Lampl 01-20-2009 07:06 PM

Re: Over 50 Crossfitters Sign In
 
Mark,

I hope you are doing better! Nice work on your WOD!

Diane,

Nice avatar. Thanks about my knee! It's getting better all the time and I was about to give up hope just a week or two ago because it did not like something I was doing....

Terry,

No problem. That was a killer WO you did - - great time! I'd want to have that sucker behind me ASAP too! I'm planning on popping down there at least a couple of times before the Cert.

Take care all and have a great evening!

Mark Ervi 01-21-2009 11:11 AM

Re: Over 50 CrossFitters Sign In
 
Did CFWUx3 w/assisted pull-ups and dips

Did modified version of Main Page WOD For time. I subbed 85lb. shoulder press for Handstand push-ups, and regular pull-ups for L Pull-ups.

15x85lb. Shoulder press
1 Pull-up
13x85lb. Shoulder press
3 Pull-ups
11x85lb. Shoulder press
5 Pull-ups
9x85lb. Shoulder press
7 Pull-ups
7x85lb. Shoulder press
9 Pull-ups
5x85lb. Shoulder press
11 Pull-ups
3x85lb. Shoulder press
13 Pull-ups
1x85lb. Shoulder press
15 Pull-ups

My time: 25:26

Stephen R. Lampl 01-21-2009 12:51 PM

Re: Over 50 CrossFitters Sign In
 
Hey Mark,

Great WO and great time too! Nice way to scale it. I was wondering what I would do if today weren't a rest day. I can't even do a handstand......no gymnastics talent at all for me......:D

Terry Dickman 01-21-2009 04:52 PM

Re: Over 50 CrossFitters Sign In
 
Nice Job Mark.
I see everyone did Joshua yesterday. I played 40 minutes of indoor soccer with a bunch of 20 year olds. Good workout. A little sore and not looking forward to Joshua tonight....not sure if I can RX this one.

Terry Dickman 01-21-2009 10:07 PM

Re: Over 50 CrossFitters Sign In
 
WOD 1-21-09
"Mr. Joshua"

Five rounds for time:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250lbs.

My Time 35:57 rx'd

Hardest WOD for me to date. My goal was to just do it rx'd. For the GHD situps did 10 unbroken, then hit the remaining 20 in sets of 5 with rest in between to catch my breath.

[IMG]http://home.comcast.net/~tdickman/1-21-09.JPG[/IMG]

Stephen R. Lampl 01-21-2009 10:27 PM

Re: Over 50 CrossFitters Sign In
 
Wow, Terry!!

You [I][B]Rocked IT!![/B][/I] What an awesome time!

Diane Dennis 01-22-2009 05:34 AM

Re: Over 50 CrossFitters Sign In
 
[B]Today[/B]

Ran to CLBBG and worked with trainer

3 rounds:
15 "get down and get ups" (1st - unweighted, 2nd - 15#, 3rd - 25#)
8 assisted pullups
farmers walk - 35# each hand
12 push ups

1 mile run on treadmill - 10 min

Lunge walks to the front door (pausing to bundle up) continuing all the way up the street to my house

[B]Terry[/B] - Great WOD

Mark Ervi 01-22-2009 10:24 AM

Re: Over 50 CrossFitters Sign In
 
Today, did CFWUx3
Then I got a rower and tried to row, but my injury hurt.
Then I got a treadmill and tried to run, but my injury hurt.
Then I got my keys and left the gym, deciding that I need to rest my injury.
I will be taking it easy for a few days. I will be making my comeback starting Monday.

Diane Dennis 01-22-2009 03:46 PM

Re: Over 50 CrossFitters Sign In
 
[B]Mark[/B] - I am really sorry to hear that your injury is impacting you so severely. I hadn't commented up to this point because it seemed somewhat indelicate to discuss your groin. Anyhow, I'm rooting for your speedy recovery. If you won't be posting any workouts for a few days, give us an update on how your cousin is doing since his return to the U.S.!

Mark Ervi 01-22-2009 08:30 PM

Re: Over 50 CrossFitters Sign In
 
My cousin, Captain Dennis Berry, is safely back from Iraq and settling in with his family in Kansas. He is in good health and glad to be home. I have not heard much from him about his Crossfitting since his return. He is often motivated by our mutual cousin, Breck Berry (2007 Games 5th place, 2008 Games 15th place) and owner of Crossfit Jenks in Jenks, Oklahoma. Check out [url]www.crossfitjenks.com[/url] for some other really good WOD performances. Type in Breck Berry on YouTube and you see him do a 3:05 FRAN.

Stephen R. Lampl 01-22-2009 08:32 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]THURSDAY 090122

Warm-up:
Walk .25 mi @ 4.0 MPH
Run (jog) .25 mi @ 5.0 MPH
Walk .25 mi @ 4.0 MPH
Run (jog) .25 mi @ 6.0 MPH
Walk .25 mi @ 4.5 MPH
Total Dist. = 1.25 mi. [/B]Right knee felt great!

[B]CFWU X 3
[/B]Included 10 X 3 Shoulder dislocates, 10 X 3 body circles, 5 X 2; 3 X 1; 4 X 1 kipping pull-ups (17 total), squats 30 X 1. Increased GHD sit-ups and back ext. to 15 reps each per set.

[B]WOD - Main Page from 090121
[/B][B]For time:[/B][/I]
[I][B]HSPU: [/B]scaled to hooking feet over bar on Smith Machine, bar at 6th set of pins, all push-ups head to ground.[/I][I][B]
Pull-ups: [/B]First two sets as Rx'd. Last six sets, all pull-ups jumping "L" - - each round's number broken into 1's.
[/I][I][B]15 Handstand push-ups[/B] - scaled
[B]1 L Pull-up[/B]
[B]13 Handstand push-ups[/B] - scaled
[B]3 L Pull-ups[/B]
[B]11 Handstand push-ups[/B] - scaled
[B]5 L Pull-ups[/B] - jumping
[B]9 Handstand push-ups[/B] - scaled
[B]7 L Pull-ups[/B] - jumping
[B]7 Handstand push-ups [/B]- scaled
[B]9 L Pull-ups[/B] - jumping
[B]5 Handstand push-ups[/B] - scaled
[B]11 L Pull-ups [/B]- jumping
[B]3 Handstand push-ups [/B]- scaled
[B]13 L Pull-ups[/B] - jumping
[B]1 Handstand push-up[/B] - scaled
[B]15 L Pull-ups[/B][/I] - [I]jumping[/I]
[I][B]Time = 18:46[/B][/I]

This workout was fun! Even scaled, I was impressed as to how difficult it was. Can't wait until I'm strong enough to do the whole thing as Rx'd!

[I][B]New Year's Challenge
Day # 22 X 2 Burp-ups = 44 Burp-ups.
[/B]Broke into 11 X 2, 22 X 1 = 44.[/I]

Stephen R. Lampl 01-22-2009 08:37 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;500019][B]Mark[/B] - I am really sorry to hear that your injury is impacting you so severely. I hadn't commented up to this point because it seemed somewhat indelicate to discuss your groin. Anyhow, I'm rooting for your speedy recovery. If you won't be posting any workouts for a few days, give us an update on how your cousin is doing since his return to the U.S.![/quote]

I agree, Mark. Please also let us know how you are doing during your rest time. Take care, Bro!

Stephen R. Lampl 01-22-2009 08:39 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;499482][B]Today[/B]

Ran to CLBBG and worked with trainer

3 rounds:
15 "get down and get ups" (1st - unweighted, 2nd - 15#, 3rd - 25#)
8 assisted pullups
farmers walk - 35# each hand
12 push ups

1 mile run on treadmill - 10 min

Lunge walks to the front door (pausing to bundle up) continuing all the way up the street to my house

[/quote]
[B]
Diane,[/B]

Nice work! Pardon the question, but what are "get down and get ups?" Sounds interesting......

BTW, love the quote in your signature line! Says it all!

Diane Dennis 01-23-2009 02:57 PM

Re: Over 50 CrossFitters Sign In
 
Stephen - Get Down and Get Ups: Start in standing position. Without placing your hands, arms, or elbows on the floor at any time, get down on the floor and lay flat. Then, get up (again, no hands, arms or elbows). I do it by doing a sit-up and simultaneously tucking one leg under and rolling up onto that knee and pushing up with the other foot. It's actually kind of fun (and EXTREMELY functional!) Add a dumbbell to simulate instant weight gain. I do them on a yoga mat to protect my knees.

[B]Today:[/B]

Ran to CLBBG. My husband came with me! Worked without the trainer.

WU
3 rounds:
30 air squats
30 back extensions
30 sit ups
10 full ROM push-ups on parallettes

Rowing (nice old C2 machine at gym)
500m 2:08
2 min rest
10 minute row concentrating on leg drive 2:20 average split time
2 min rest
500m 2:08 (gold star for consistency!)

Raced husband back to house (he beat me)

Stephen R. Lampl 01-23-2009 05:26 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]FRIDAY 090123

Warm-up:
CFWU X 3.
Added shoulder dislocates & body circles 10 X 3
Air squats - weighted 35# Db 10 X 1, 45# Db 10 X 1, unweighted 30 X 1.
DHPUs: 5 UH, 3 OH, 4 OH, 3 OH, 3 UH Total = 18.

Jump Rope Singles 100 X 3. Fewer missed jumps/stops than in the past.
Double Under practice: 10:00 approx. (j, j, DU, j, j, DU). Got 5 in a row!
+2 and +3 a bit later. Total = 10. [/B]Can't seem to continue the rope (stops) after each DU. More practice necessary, but.....I did not trip once today!!

[B]WOD: From Main Page 090122
Five round for time:
45# Walking lunges (barbell overhead) - - 50 feet
21 Burpees

[/B]Due to lack of space @ my globo and concerns over possible damage to the basketball court floor (where there WAS room), subbed 25# Dbs.
[B]Five round for time:
25# Db Walking lunges
21 Burpees
Time = 19:47.

Did 2 1/2 rounds in 8:47 and felt L/hamstring pull slightly. Started beginning of third round over and finished WOD with BW lunges. Disappointed, but glad I pressed on and completed this. Hammy feels good.

Shoulder Presses:
45# X 15 (WU)
70 X 5 (35# Db)
95 X 3
105 x 3
115 X 2
115 X 2 (F 3)
95 X 4 (F 5)
[/B]RATS - - felt strong until I tried 115 again. It's kinda like all my get-up and go got up and went......

[B]New Year's Challenge: [/B]Gonna complete this later today.....(Day 23).[/I]

Stephen R. Lampl 01-23-2009 05:31 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;500906]Stephen - Get Down and Get Ups: Start in standing position. Without placing your hands, arms, or elbows on the floor at any time, get down on the floor and lay flat. Then, get up (again, no hands, arms or elbows). I do it by doing a sit-up and simultaneously tucking one leg under and rolling up onto that knee and pushing up with the other foot. It's actually kind of fun (and EXTREMELY functional!) Add a dumbbell to simulate instant weight gain. I do them on a yoga mat to protect my knees.[/quote]

Thanks for the explanation, Diane! Sounds like fun - - tried a couple. Cool!!

[quote=Diane Dennis;500906][B]Today:[/B]

Ran to CLBBG. My husband came with me! Worked without the trainer.

WU
3 rounds:
30 air squats
30 back extensions
30 sit ups
10 full ROM push-ups on parallettes

Rowing (nice old C2 machine at gym)
500m 2:08
2 min rest
10 minute row concentrating on leg drive 2:20 average split time
2 min rest
500m 2:08 (gold star for consistency!)

Raced husband back to house (he beat me)[/quote]

What a great workout! And awesome job on the rowing. I second the gold star! Speaking of leg drive, I have repeatedly watched the vids on rowing from the Exercises and Demos links on the Main Page. I don't know how the instructor is able to "drive" her butt off the seat - - I must have the wrong angle, because I try and just go backwards faster. Guess it just takes practice.

Diane Dennis 01-23-2009 07:02 PM

Re: Over 50 CrossFitters Sign In
 
Stephen - I have watched a million CF videos, but it never crossed my mind to watch rowing videos now that I'm rowing - DUH! Your post sent me to the rowing "Exercises and Demos" and there is a wealth of info there! Thanks! When I row after my WO tomorrow, I'm going to be thinking about that weight-on-the-seat thing and see how my leg drive affects that.

And here's a secret notion that I've been kicking around in the back of my head (don't tell anyone): If rowing continues to go well, I'm considering the CF rowing cert in July. I haven't mentioned this to anyone so typing this tonight is the first time I've put this out there. As one of us over-50ers, I might need a little encouragement to get up the nerve to show up at something that is probably geared toward the college-crew-aged crowd.

On another note, I received a PM from another female Pittsburgh CrossFitter that there is an Oly lifting competition in town tomorrow - I think I'll go as a spectator.

Stephen R. Lampl 01-23-2009 09:53 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;501088]Stephen - I have watched a million CF videos, but it never crossed my mind to watch rowing videos now that I'm rowing - DUH! Your post sent me to the rowing "Exercises and Demos" and there is a wealth of info there! Thanks! When I row after my WO tomorrow, I'm going to be thinking about that weight-on-the-seat thing and see how my leg drive affects that.

And here's a secret notion that I've been kicking around in the back of my head (don't tell anyone): If rowing continues to go well, I'm considering the CF rowing cert in July. I haven't mentioned this to anyone so typing this tonight is the first time I've put this out there. As one of us over-50ers, I might need a little encouragement to get up the nerve to show up at something that is probably geared toward the college-crew-aged crowd.

On another note, I received a PM from another female Pittsburgh CrossFitter that there is an Oly lifting competition in town tomorrow - I think I'll go as a spectator.[/quote]

Hey Diane,

Going to a rowing cert? Just AWESOME! I don't know what I want to do after I attend my Level-1 next month, go to an L-2 or a rowing cert! As for being in the "over 50 crowd," I think your skill and speed will inspire the younger attendees. The 2:08s you turned are really solid times for anyone. What's more, as you progress, you'll find your own rhythm and the exact stroke which works for you and your times will just drop out of the sky. I think I was rowing in the 2:40 area when I first started using a C-2 in October. I watched the vids, slowed my stroke rate, and relaxed and my times dropped.

[I][B]I LOVE ROWING!!!!!![/B][/I]

Diane Dennis 01-24-2009 10:38 AM

Re: Over 50 CrossFitters Sign In
 
[B]Today[/B]

Ran to CLBBG - worked with trainer

WU
5 min row

WOD
single arm dumbbell swings: 12#-30 each arm; 15#-20 each arm; 20#-8 each arm
400m run on treadmill
12 assisted pull-ups
400m run on treadmill
weighted lunge walks
30 back extensions
weighted lunge walks
400m run on treadmill
12 assisted pull-ups
400m run on treadmill

push-presses: 6x65#, 8x#65

10 more assisted pull-ups for good measure

Ran home

Terry Dickman 01-24-2009 01:18 PM

Re: Over 50 CrossFitters Sign In
 
WOD 1-24-09
"Helen"

Three rounds for time:
400m Run
21 KB swings (53lbs)
12 Pull-ups

My Time 15:04 rx'd

Stephen R. Lampl 01-24-2009 05:28 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]SATURDAY 090124

[/B]Didn't sleep well last night and stomach doing flip-flops on me today.......so the workout was short....

[B]Warm-up:
Easy walk - 5:00 / .25. miles / 3.5 to 4.0 MPH.

WOD:

Weighted Pull-ups:
Warm-up:
70# lat pull-downs - 15 X 1
5# Dead Hang: 3 OH grip, 2 UH grip = 5 total
10# DHPU: Alternated grips - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
15# DHPU: All UH grip - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
5# DHPU: 1 (Fail 2), 1 (Fail 2), 1 = 3. [/B]Getting tired.

[B]New Year's Challenge - [/B](Did pull-ups today, didn't know if my stomach would tolerate burpups....)
[B]Kipping Pull-ups (BW only) - - Mixed grips
5, 5, 3 [/B](lost focus - too low, so repeated)[B] 3, 5, 5, 5, 5, 6, 4, 5 = 48.

[/B]Called it good for today...my heart really wasn't in it.....
______________________________________________________________

[/I]Diane,

Nice work - - especially the pull-ups! Glad the weather was decent enough for you to run. Raining here - - snow tonight or tomorrow-----can't wait (LOVE IT!!!).

Terry,

Flat awesome Helen! Like the new avatar......Crocs on your feet?

Terry Dickman 01-24-2009 09:05 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Stephen R. Lampl;501718]Called it good for today...my heart really wasn't in it.....[/QUOTE]

Hey Stephen,
Nice job on the WOD. We all have those days. The main thing is that you did it. I listened to this CF Radio mp3 at work the other day. CrossFit Radio Episode 22 090119. It was very motivating. I really liked what this guy Boz said. It was an interesting story.

I have days like that too, specially when I feel like I am totally spent after a work out, I look up on the board and I am the slowest one, Ha.

Oh yea, those are my UCLA crocs :) My daughter was supposed to go there but changed her mind and went to UCSB. Thanks for the comment on my Helen. My running is slow but getting better.

Terry Dickman 01-24-2009 09:19 PM

He's 51 and getting younger
 
This is a great article! (wfs) [url]http://library.crossfit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf[/url]

Stephen R. Lampl 01-24-2009 11:07 PM

Re: He's 51 and getting younger
 
[quote=Terry Dickman;501816]Hey Stephen,
Nice job on the WOD. We all have those days. The main thing is that you did it. I listened to this CF Radio mp3 at work the other day. CrossFit Radio Episode 22 090119. It was very motivating. I really liked what this guy Boz said. It was an interesting story.

I have days like that too, specially when I feel like I am totally spent after a work out, I look up on the board and I am the slowest one, Ha.

Oh yea, those are my UCLA crocs :) My daughter was supposed to go there but changed her mind and went to UCSB. Thanks for the comment on my Helen. My running is slow but getting better.[/quote]

Thanks, Terry! I feel a bit better this evening. Got in a nap and my stomach is settling down. Tomorrow's a rest day, so I'll take advantage of it.

I have a "Willamtte Dad" sweatshirt from when my daughter was going to go to Willamette U (up in Salem, OR), but she changed her mind too and went to Simpson U. up in Redding. Great school. BTW, thought you were to young to have a college - aged child...:D .

Helen is a nice, shorter metcon. I need to "visit" her again soon....with the idea that I should be able to do the runs now, not just row......

[quote=Terry Dickman;501820]This is a great article! (wfs) [URL]http://library.CrossFit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf[/URL][/quote]

You are correct - - wonderful article!

BTW, Nick (from your affiliate) is a strength (or at least, barbell) coach, correct? I think I need to pop down there for a couple of one -on -ones soon. Can't seem to dial in my form on some lifts and don't want to be the "anchor that keeps the boat stuck at the dock" during my cert....:rofl:.

Take care!

Mark Ervi 01-25-2009 07:23 PM

Re: Over 50 CrossFitters Sign In
 
Saturday morning I did 5 sets of 15 pull-ups and 15 push-ups at the hotel I was in. That's it for the weekend. I am envious of everyone's work. I am hoping to attempt "Barbara" Monday morning.

Stephen R. Lampl 01-25-2009 07:35 PM

Re: Over 50 CrossFitters Sign In
 
Hey Mark,

Nice work, on the road, yet!

Take care. Probably going to give Barbara a go myself tomorrow.

Terry Dickman 01-26-2009 01:58 PM

Re: Over 50 CrossFitters Sign In
 
Nice Job on the WOD Mark! Good luck with Barbara.

Love the new Avatar Stephen!

Hey Check this out...I can't help share. I planned on documenting my CrossFit journey so my daughter is taking pictures of me every 30 days (in shorts with no shirt). Maybe I will share them some day when I don't feel so fat. Anyway I was comparing the pics from day 1 to day 30, I didn't see much difference...kind of bumming (I am not a patient person). But I definitely feel different.

I have been using the weigh in feature on beyondthewhiteboard.com, I also us it to track my work outs.
Anyway here is my data after 30 days of CrossFitting and zone diet. I celebrated last night with 3 pieces of pizza and a beer. The lean mass and body fat% is calculated based on your height, weight, neck and waist measurements inputs.

1st month of CrossFit 12-23-08 to 1-25-09
Weight; lost 8 pounds (223 lbs to 215 lbs)
Lean Mass; increased 4 pounds (157.9 lbs to 162.1 lbs)
Body fat; reduced 29.17% to 24.61%
Waist measurement; lost 2.5"

[IMG]http://home.comcast.net/~tdickman/weigh_in_1-25-09.JPG[/IMG]

Mark Ervi 01-26-2009 05:08 PM

Re: Over 50 CrossFitters Sign In
 
Today, did CFWUx3 w/assisted pull-ups and dips

Then attempted "Barbara"
Made it two rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

My times
9:38 and 11:01

Squats were very slow because I still cannot do them with any rapidity without my injury hurting. Sit-ups are also hindered a little. Today was only the 2nd time I have attempted "Barbara". I only went 4 rounds the first time in March 2008, and the first 2 rounds were 2 minutes faster. I look forward to getting after this one again soon when I feel healthy. This is a real monster for me, and I must slay the beast.

Stephen R. Lampl 01-26-2009 08:14 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]SUNDAY 090125
REST DAY. [/B]Really rested, because I needed to do so!
[B]
MONDAY 090126[/B][/I]
[I][B]
Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 1, included shoulder dislocates and body circles.

[/B]Did not do "Barbara today......really needed to concentrate on developing movements and explosiveness for thrusters. Sheesh....this was hard work!
[B]
WOD:
AMRAP in 20 Minutes of:
9 Thrusters
9 Pull-ups
Totals: 6 Rounds + 4 Thrusters
Used [COLOR=Red]95# (PR).[/COLOR] [/B][COLOR=Black]First time ever using this weight to my knowledge. Easily the most difficult WOD I've yet done.

[B]New Year's Challenge: Day 26 X 2 = 52 Burpups
[/B]Broke into groups 10 X 2, 15 X 1, 17 X 1 = 52.
Still owe make-up for 090125.[/COLOR][/I]

Stephen R. Lampl 01-26-2009 08:17 PM

Re: Over 50 CrossFitters Sign In
 
Thanks on the avatar, Terry. Had to have some fun with the snow. Congrats on the great progress. Simply fantastic!

Stephen R. Lampl 01-26-2009 08:20 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;503150]Today, did CFWUx3 w/assisted pull-ups and dips

Then attempted "Barbara"
Made it two rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

My times
9:38 and 11:01

Squats were very slow because I still cannot do them with any rapidity without my injury hurting. Sit-ups are also hindered a little. Today was only the 2nd time I have attempted "Barbara". I only went 4 rounds the first time in March 2008, and the first 2 rounds were 2 minutes faster. I look forward to getting after this one again soon when I feel healthy. This is a real monster for me, and I must slay the beast.[/quote]

Hey Mark,

Great work on Barbara! She is definitely a beast and hard work at that! Best wishes on a quick recovery from your injury. You'll nail this one when you're a 100%!

Terry Dickman 01-26-2009 09:00 PM

Re: He's 51 and getting younger
 
[QUOTE=Stephen R. Lampl;501840]BTW, Nick (from your affiliate) is a strength (or at least, barbell) coach, correct? I think I need to pop down there for a couple of one -on -ones soon. Can't seem to dial in my form on some lifts and don't want to be the "anchor that keeps the boat stuck at the dock" during my cert....:rofl:.

Take care![/QUOTE]

I asked him tonight and he has his cert in Olympic Lifting. Plus his certificate is on the wall.

Diane Dennis 01-27-2009 05:31 AM

Re: Over 50 CrossFitters Sign In
 
Last Night - Rowing at Three Rivers Rowing Association

WU
5 min row on erg

[B]Erg Workout:[/B]

4 x 5 min row @20 SPM
Challenge: at same stroke rating, go further each round by increasing explosive leg drive

1 - 997m; average split 2:34.9
2 - 1028m; average split 2:28.8
3 - 1041m; average split 2.24.0
4 - 1059m; average split 2.23.6

My 2.23.6 was the best split of the night for the whole class. Most of the folks didn't seem to get the idea that even though you might feel tired, you should push HARDER each round. Beat my husband in every round - he's starting to get annoyed.

[B]Tank Workout:[/B]

More instruction and practice on feathering the oar
More instruction and practice on rowing together

Had a ball!

Terry Dickman 01-27-2009 09:43 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Diane Dennis;503559] Beat my husband in every round - he's starting to get annoyed.![/QUOTE]

That's awsome, way to go Diane!

Peter Nathan 01-27-2009 01:51 PM

Re: Over 50 CrossFitters Sign In
 
Hello all. I am 56, 5'7", 165lbs.,and have been crossfitting for 4 years. I recently opened GunxCrossFit in New Paltz, NY. My CFT is 801, and my best 30 muscle ups is 14:30. To all geezers: Keep up the good work!

Stephen R. Lampl 01-27-2009 06:26 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]TUESDAY 090127

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR 96
[B]CFWU (modified) X 1:
[/B]Arm circles, shoulder dislocates and body circles, quad/hamstring stretches, calf stretches.

Wanted to try a departure from my "normal" stuff and do a long metcon. Got my wish with this one! It was actually fun!
[B]WOD: "the Kilo"
For Time:
100 Jumping Jacks
100 Jumping Pull-ups
100 Push Presses 45#
100 Ab Mat Sit-ups (bent knee, feet on floor - unanchored)
100 Squats
100 Mountain Climbers
100 Box Jumps (18" high platform)
100 Flutter Kicks (4 count - - 400 total)
100 Kb Swings - 1 pood (35# dumbbell)
100 Push-ups
1000 Jump Rope Singles.
--------------------------
Time = 1:31:49 as Rx'd.[/B][/I]

Stephen R. Lampl 01-27-2009 06:29 PM

Re: He's 51 and getting younger
 
[quote=Terry Dickman;503388]I asked him tonight and he has his cert in Olympic Lifting. Plus his certificate is on the wall.[/quote]

Thanks, Terry! I need to contact him and get some pointers.

Stephen R. Lampl 01-27-2009 06:32 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;503559]Last Night - Rowing at Three Rivers Rowing Association

WU
5 min row on erg

[B]Erg Workout:[/B]

4 x 5 min row @20 SPM
Challenge: at same stroke rating, go further each round by increasing explosive leg drive

1 - 997m; average split 2:34.9
2 - 1028m; average split 2:28.8
3 - 1041m; average split 2.24.0
4 - 1059m; average split 2.23.6

My 2.23.6 was the best split of the night for the whole class. Most of the folks didn't seem to get the idea that even though you might feel tired, you should push HARDER each round. Beat my husband in every round - he's starting to get annoyed.

[B]Tank Workout:[/B]

More instruction and practice on feathering the oar
More instruction and practice on rowing together

Had a ball![/quote]

Diane,

You are awesome! Loved the rowing erg workout you posted. Can't wait to try the constant-stroke rate leg drive drills.

Take care!

Stephen R. Lampl 01-27-2009 06:35 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Peter Nathan;504008]Hello all. I am 56, 5'7", 165lbs.,and have been CrossFitting for 4 years. I recently opened GunxCrossFit in New Paltz, NY. My CFT is 801, and my best 30 muscle ups is 14:30. To all geezers: Keep up the good work![/quote]

Hey Peter,

Great to hear from you. Sounds like you are doing awesome work! Obviously, you love CF........four years is a great commitment! Just over four months of CF myself....

Here's to stronger, fitter, faster geezers!! Get some!

Diane Dennis 01-27-2009 07:21 PM

Re: Over 50 CrossFitters Sign In
 
Stephen - The "Kilo"?!? - are you kidding me?!? Fantastic!! :notworth: Wow - you are getting better at this stuff every day. And I LOVE the new snow avatar!

[B]Today[/B]

Had an early morning meeting and had to miss my gym workout. Made up for it by doing my "Stadium to Stadium Steps" run at lunch. Proudly not a PR! It took me 30 minutes longer than normal because I dashed into the Sideline Store at Heinz Field and bought myself a really cool new Polamalu jersey to wear to the Super Bowl party on Sunday. Kind of weird running with a bag in my hand so I stuffed it down the front of my jacket and looked like I had put on about 15 pounds! But it made me run like I was a crazed Polynesian safety! I kept looking for the big interception on my way back to work, but to no avail! Oh well, I'll have to leave the big defensive play to my boys on Sunday! Woo hoo! Go Steelers!


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