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Stephen R. Lampl 01-28-2009 07:06 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]WEDNESDAY 090128

REST DAY [/B](but was too motivated to rest.....)
[/I][I][B]
Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR @ 98
[B]CFWU X 1, [/B]with shoulder dislocates, body circles, trunk rotations

[B]WOD
Thrusters X 1, 1, 1, 1, 1, 1, 1. Post Loads
Warm-up = 45# X 10
95#
[COLOR=Navy]105#[/COLOR]
[COLOR=Navy]115#
125#
135#
145# (F) - [/COLOR][/B][COLOR=Navy]Very minimal assistance est. less than 5 pounds provided. CF "buddy" saiid I'd have had 140#.[/COLOR][B][COLOR=Red]
140# PR[/COLOR]

Note:[/B] Big PR for me today......WOO HOO! To my knowledge, never was able to put more than[B] 95#[/B] up on a thruster, [COLOR=Red][B]so PR by 45#![/B][/COLOR] Also [B]PR'd on cleans by 10# [/B](got [COLOR=Red][B]125#[/B][/COLOR] up by myself). Assistance for 135 and 140/145 from friends who helped me rack the weight, then I did the thrusters. :pepper::pepper:

Homework - - work on cleans!!! :D

[B]New Year's Challenge: Day 28 X 2 = 56 Burpups.

DHPUs [/B](Had to cut WO short, so.......)
[B]AMRAP in 5 minutes, Max pull-ups. Rest 30 seconds between sets.
Alternating grip: 4, 3, 3, 2, 3, 2, 1 = 7 rounds, 18 Total.

[/B]I was [B][COLOR=Navy]REALLY [/COLOR][/B][COLOR=Navy][COLOR=Black]pleased with today's workout! Things are starting to come together![/COLOR][/COLOR][/I]

Stephen R. Lampl 01-28-2009 07:21 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;504322]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![/quote]

Hey Diane,

I'm with you.......[COLOR=DarkGreen][SIZE=4][I][B]G[COLOR=Yellow]O[/COLOR] S[COLOR=Yellow][COLOR=Yellow]T[/COLOR][COLOR=DarkGreen]E[COLOR=Yellow]E[COLOR=DarkGreen]L[COLOR=Yellow]E[COLOR=DarkGreen]R[COLOR=Yellow]S[COLOR=DarkGreen]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][/I][/SIZE][/COLOR]

[COLOR=Black]Thanks (about the "Kilo")! It was fun. Didn't know if I could do it, so getting through was a pleasant surprise. Thanks on the avatar, too! Takes a snow avatar lover to know one!!!!:pepper:[/COLOR]

Terry Dickman 01-28-2009 11:10 PM

Re: Over 50 CrossFitters Sign In
 
Congrats on the PR Stephen and nice work on the WOD! Hi Five [IMG]http://forums.azcardinals.com/images/smilies/highfive.gif[/IMG]

AND

[IMG]http://forums.azcardinals.com/images/smilies/go%20cardinals.gif[/IMG]

WOD 1-28-09
For Time:

100 Squats
1 Mile Run
50 Squats
800m Run
25 Squats
400m Run

My Time 20:52

[IMG]http://home.comcast.net/~tdickman/1-28-09.jpg[/IMG]

Stephen R. Lampl 01-28-2009 11:33 PM

Re: Over 50 CrossFitters Sign In
 
Terry,

Great work on your WOD......Smokin' time!

And Thanks!!

Diane Dennis 01-29-2009 11:06 AM

Re: Over 50 CrossFitters Sign In
 
[B]Yesterday[/B]
I used all of my balance and agility gained through CrossFit to navigate my way to and from work via foot and public transportation during the worst freezing rain that I have seen in a long time. I thought I might have to crawl across the Clemente bridge but some guy wearing boots with sharp metal cleats let me hang on to his arm. Whoo – bad stuff. Got home and had a drink instead of going to the gym.

[B]Today[/B]
Ran (sort of) to the GLBBG – worked with trainer

2 min plank
30 sit ups
21 burpees
21 dumbbell swings

DLs: 8 x 85#; 6 x 105#; 4 x 125#; 2 x 145#; 1 x 165# (PR)

100 jumping jacks
2 min plank

Had to cut the workout short in order to catch the bus and still make it to work on time. Roads still too dicey to venture out in my car.

Mark Ervi 01-29-2009 11:39 AM

Re: Over 50 CrossFitters Sign In
 
Today, Did CFWUx3 w/assisted dips

Did modified “Elizabeth” with 65lb. squat cleans and assisted dips.
My time: 13:56

Then did 65lb. shoulder press
21-15-9 reps

Did assisted pull-ups 21-15-9 reps

I have previously done "Elizabeth" with 90lb. squat cleans, but wanted to go lighter to make sure my groin injury did not become a problem.

Mark Ervi 01-29-2009 11:47 AM

Re: Over 50 CrossFitters Sign In
 
Stephen and Diane, Congrats on the PR's.

Stephen, the pressure is on. I will be chasing that Thruster weight.

Diane, I wish the computer worked on the rower at my gym, so I could gauge my performance. All I get to do is sit down and row for 2 minutes, 5 minutes, whatever, with know awareness of how much I am improving or not.

Diane Dennis 01-29-2009 06:35 PM

Re: Over 50 CrossFitters Sign In
 
Mark - What a shame about your erg. As CrossFitters, we're programmed to go harder and faster than the last time, and without the screen working, it's impossible to judge. Make sure it's not just a low-battery thing - my trainer told me that on our old C2, a nearly dead battery in the screen can cause incomplete read-outs.

Terry - Wow on the 1/28 WOD!! You are making the most of your opportunity at your affiliate. You are totally killing it! But I think that until winter is over (late March-ish), you should only run indoors and not post any more pictures of those warm, gorgeous, embracing beaches that you stride upon. That last beach photo nearly did me in - as a runner, I'm hanging on by a thread here in Iceburgh! Fortunately, I've got those really cool football guys (I won't mention the STEELERS again since you're a Cardinal (cough-cough) fan) to keep me going during this miserable-a$$ weather.

Terry Dickman 01-29-2009 09:29 PM

Re: Over 50 CrossFitters Sign In
 
Thanks Diane,
Yes the affiliate has been awesome. It's definitely keeping me motivated. My running has improved some. I am actually thinking of getting my L1 Cert eventually. Most likely I will wait until summer, if there is one close by.

I am not a real Cardinals fan but I did have season tickets for 4 years back in the early 90's. I am actually a 49er fan... since childhood. Anyway I am rooting for the Cards. Soo...maybe should make a wager?? Something like the the loser has to do the # number of burpees of the total score.

Sorry about the beaches :D I did live in Mass. for 3 years, and experienced a few ice storms, so I definitely don't envy you this time of year. But hang in there, only a few more months for warm weather. :yikes:

Stephen R. Lampl 01-29-2009 10:31 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]THURSDAY 090129

[/B]Woke up with a [B]really [/B]sore back - - don't know why, but WO plans for today obviously changed.....

[B]Warm-up:
Stationary Cycling [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 3, [/B]minus GHD Situps and back extensions. Arm circles, shoulder dislocates, trunk rotations and body circles included. Still didn't help back.....

[B]WOD:
[/B]Had planned on "Elizabeth". Changed to.....
[B]Clean Practice Session.
PVC cleans - - [/B]Focused on hip drive and form
[B]Burgener Warm-up (PVC)
45# bar - - 15 X 1. [/B]Again, focus on form and hip drive. [B]5 X 3 [/B]interspersed through heavier lifts to "remind me" of form.
[B]95# X 5 X 5. [/B]Didn't use any higher weight so I'd concentrate on form. There were several times the bar just flew up and I got under it really easily.....
This was the best experience I've yet had with cleans. Gotta keep at it.

[B]2K Row.[/B] Concentrated on leg drive.
[B]First 500m @ 20 - 22 SPM. Avg 2:02 - 2:05 / 500m. Got 1:59 once!
Remaining 1500m, moderate row. Avg 26 SPM.
Time: 8:45.[/B] Average over 2K - - 2:11+ /500m.

Called it good for today. Kinda BLAH, but just had this feeling that if I'd pushed, I might have injured myself. :([/I]

Stephen R. Lampl 01-29-2009 10:34 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;505752][B]Yesterday[/B]
I used all of my balance and agility gained through CrossFit to navigate my way to and from work via foot and public transportation during the worst freezing rain that I have seen in a long time. I thought I might have to crawl across the Clemente bridge but some guy wearing boots with sharp metal cleats let me hang on to his arm. Whoo – bad stuff. Got home and had a drink instead of going to the gym.

[B]Today[/B]
Ran (sort of) to the GLBBG – worked with trainer

2 min plank
30 sit ups
21 burpees
21 dumbbell swings

DLs: 8 x 85#; 6 x 105#; 4 x 125#; 2 x 145#; 1 x 165# (PR)

100 jumping jacks
2 min plank

Had to cut the workout short in order to catch the bus and still make it to work on time. Roads still too dicey to venture out in my car.[/quote]

Hey Diane,

Boy have you had your share of nasty weather back there! Great WO despite all the jumping through hoops just to get to your gym....Geez. Congrats on the DL PR! Awesome!

Stephen R. Lampl 01-29-2009 10:36 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;505784]Today, Did CFWUx3 w/assisted dips

Did modified “Elizabeth” with 65lb. squat cleans and assisted dips.
My time: 13:56

Then did 65lb. shoulder press
21-15-9 reps

Did assisted pull-ups 21-15-9 reps

I have previously done "Elizabeth" with 90lb. squat cleans, but wanted to go lighter to make sure my groin injury did not become a problem.[/quote]

Great job, Mark! Awesome time, scaled or not!! Hope the injury is feeling better.

[quote=Mark Ervi;505791]Stephen and Diane, Congrats on the PR's.

Stephen, the pressure is on. I will be chasing that Thruster weight.

Diane, I wish the computer worked on the rower at my gym, so I could gauge my performance. All I get to do is sit down and row for 2 minutes, 5 minutes, whatever, with know awareness of how much I am improving or not.[/quote]

Thanks, Mark. You'll be there with the Thrusters in no time. Sucks that your rower's computer is not working!

Mark Ervi 01-30-2009 10:53 AM

Re: Over 50 CrossFitters Sign In
 
Did “Nicole”
AMRAP in 20 mins. 400m run and max rep pull-ups.

I did 5 rounds and 39 total pull-ups (8-10-7-8-6)

I was slowed in the running by my injury. PR for number of pull-ups.

Diane Dennis 01-30-2009 06:22 PM

Re: Over 50 CrossFitters Sign In
 
Mark - Great pull-up PR on Nicole - and props for running with the injury - keep it slow and don't make it worse!

Stephen - How in heaven's name did you row with a sore back?!? You are turning into a real tough guy!

Glad to be associated with you guys!!

No workout again today. Fighting the weather to get to my job is eating up my "free time" that I use for workouts. Will get back to it tomorrow morning.

Terry Dickman 01-31-2009 11:26 AM

Re: Over 50 CrossFitters Sign In
 
Did CrossFit Total today 1/31/09

Shoulder press; 145
Back Squat; 275
Deadlift; 365

CFT; 785

Diane Dennis 01-31-2009 04:26 PM

Re: Over 50 CrossFitters Sign In
 
Terry - Remember that first picture you posted of yourself and I said that you looked young and strong - Well, your CrossFit total proves it - young and strong! I think you're pulling our leg about the over-50 thing!

Today:

Ran to CLBBG with hubby

Lateral dumbbell swings (each arm) - 20 x 12#, 20 x 15#, 20 x 12#
800m run on treadmill
lunge walks - 50 steps, 50 steps with 25# dumbbells, 50 steps
2 min elbow plank
800 m run on treadmill
assisted pullups - 12 - 12 - 12
2 min elbow plank

Push Press - 12 x 55, 12 x 65, 12 x 70
SDLHPs - 20 x 55 (tweaked back a bit - took short rest), 20 X 55 (back OK)
Push Press - 12 x 65

500m row 20:09 with good form

Raced husband home (he beat me and even taunted me!)

Diane Dennis 02-01-2009 09:39 AM

Re: Over 50 CrossFitters Sign In
 
[B][FONT="Arial Black"]SUPER BOWL 43 WOD[/FONT][/B]

"Jumping for the Steelers"

43 jumping jacks
43 rope jumps (alternating SU-DU)
43 box jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)
43 squat jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)

8:47
[B][FONT="Arial Black"][COLOR="Yellow"]
[COLOR="Black"]GO STEELERS![/COLOR][/COLOR][/FONT][/B]

Mark Ervi 02-01-2009 07:13 PM

Re: Over 50 CrossFitters Sign In
 
Took Rest Day yesterday because I went out of town.

Today, I did CFWUx3 w/assisted dips.

Did Back squats
10x45, 10x65, 10x75

Did OHS
3 sets of 10x45

Did Clean and Jerk
6 sets 5x85

Pull-ups w/extra weight
2 sets of 3 reps w/25lbs.

Bench Press
10x95
10x105
8x115
6x125

Mark Ervi 02-02-2009 07:45 AM

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

Then did 60 pull-ups and 60 dips (16 unassisted/34 w/light assist) for time.
My time: 18:33

Terry Dickman 02-02-2009 10:25 PM

Re: Over 50 CrossFitters Sign In
 
Thanks for the compliment on the CFT Diane....I wish I was pulling your leg.
I use to do a lot of lifting back in the day, training for football...but much different than CrossFit....I am finding many of the things we were taught are not right. I have been learning a ton from our affiliate.

Congrats on the Steelers win! I thought it was going to be a blow out after the first quarter. The Cardinals played a great game...it was very exciting, on or two plays and could have been the other way. I bet you were sweating it the last 2 minutes :D.

Did this WOD tonight....I was chasing this 20 year old college kid (baseball player) through the whole thing..he was killing it at the end and beat me by 40 seconds.

WOD 2-2-09
"Kelly"
Five rounds for time:
400m Run
30 Box Jumps
30 Wall Ball Shots, 20/16

My Time 31:38


PS...Love the new avatar Stephen!

Stephen R. Lampl 02-02-2009 10:53 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;506697]Did “Nicole”
AMRAP in 20 mins. 400m run and max rep pull-ups.

I did 5 rounds and 39 total pull-ups (8-10-7-8-6)

I was slowed in the running by my injury. PR for number of pull-ups.[/quote]

[quote=Mark Ervi;508276]Took Rest Day yesterday because I went out of town.

Today, I did CFWUx3 w/assisted dips.

Did Back squats
10x45, 10x65, 10x75

Did OHS
3 sets of 10x45

Did Clean and Jerk
6 sets 5x85

Pull-ups w/extra weight
2 sets of 3 reps w/25lbs.

Bench Press
10x95
10x105
8x115
6x125[/quote]

[quote=Mark Ervi;508541]Did CFWUx3 w/assisted dips and pull-ups

Then did 60 pull-ups and 60 dips (16 unassisted/34 w/light assist) for time.
My time: 18:33[/quote]

Mark,

Been out of town myself for a few days! Nice work....and weighted pull-ups - - Cool! How's the injury feeling? Strong work, considering!

Take care!

Stephen R. Lampl 02-02-2009 11:05 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;507158]Mark - Great pull-up PR on Nicole - and props for running with the injury - keep it slow and don't make it worse!

[I][B]Stephen - How in heaven's name did you row with a sore back?!? You are turning into a real tough guy![/B][/I]

Glad to be associated with you guys!!

No workout again today. Fighting the weather to get to my job is eating up my "free time" that I use for workouts. Will get back to it tomorrow morning.[/quote]

Hey Diane,

Back actually felt better doing the rowing. I think it's tied to my SI joint, which is supposed to fuse during your 40s, but mine never did. My hips and lower back pop and snap constantly like a car bottoming out on bad suspension components.....

[quote=Diane Dennis;507732]Terry - Remember that first picture you posted of yourself and I said that you looked young and strong - Well, your CrossFit total proves it - young and strong! I think you're pulling our leg about the over-50 thing!

Today:

Ran to CLBBG with hubby

Lateral dumbbell swings (each arm) - 20 x 12#, 20 x 15#, 20 x 12#
800m run on treadmill
lunge walks - 50 steps, 50 steps with 25# dumbbells, 50 steps
2 min elbow plank
800 m run on treadmill
assisted pullups - 12 - 12 - 12
2 min elbow plank

Push Press - 12 x 55, 12 x 65, 12 x 70
SDLHPs - 20 x 55 (tweaked back a bit - took short rest), 20 X 55 (back OK)
Push Press - 12 x 65

500m row 20:09 with good form

Raced husband home (he beat me and even taunted me!)[/quote]

[quote=Diane Dennis;508007][B][FONT=Arial Black]SUPER BOWL 43 WOD[/FONT][/B]

"Jumping for the Steelers"

43 jumping jacks
43 rope jumps (alternating SU-DU)
43 box jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)
43 squat jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)

8:47
[B][FONT=Arial Black][COLOR=Yellow]
[COLOR=Black]GO STEELERS![/COLOR][/COLOR][/FONT][/B][/quote]

Great workouts.....glad the weather is cooperating with you guys enough to be able to get out and run together....

And I LOVE the Steeler WOD.........We were traveling and I missed the game...:ranting2::ranting2: Got outvoted on radio vs. CDs......

Stephen R. Lampl 02-02-2009 11:07 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]MONDAY 020209

[/B]Returned from four days of traveling and "doing" Disneyland. My intention was to work out today, but my stomach is still doing flip-flops from all the food I took in the past days. I ate pretty sensibly......just too much.

No excuses tomorrow, though.

Had a little fun while at Disneyland. The "barrier" bars were just the right height and distance apart inside the "Blue Ribbon Bakery."[/I]

Stephen R. Lampl 02-02-2009 11:09 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;509366]Thanks for the compliment on the CFT Diane....I wish I was pulling your leg.
I use to do a lot of lifting back in the day, training for football...but much different than CrossFit....I am finding many of the things we were taught are not right. I have been learning a ton from our affiliate.

Congrats on the Steelers win! I thought it was going to be a blow out after the first quarter. The Cardinals played a great game...it was very exciting, on or two plays and could have been the other way. I bet you were sweating it the last 2 minutes :D.

Did this WOD tonight....I was chasing this 20 year old college kid (baseball player) through the whole thing..he was killing it at the end and beat me by 40 seconds.

WOD 2-2-09
"Kelly"
Five rounds for time:
400m Run
30 Box Jumps
30 Wall Ball Shots, 20/16

My Time 31:38


PS...Love the new avatar Stephen![/quote]

Thanks, Terry!

Man, have you been "ripping" it! You are without a doubt, our poster child! Keep up the great work. Hope to see you down there at the box this week or next......gotta get some pointers from Nick!

Mark Ervi 02-03-2009 07:46 AM

Re: Over 50 CrossFitters Sign In
 
New Avatar is my wife, Mary, and me with Athalene Skeeter, my 101-year-old neighbor. She lives directly across the street. She walks the neighborhood daily, and keeps me inspired.

Today, I did Back squats
5@95
5@115
5@125
3 sets of 5@145
Then 21x95lbs.

Did 5 rounds of
5 dumbell deadlifts, 5 dumbell hang cleans, 5 dumbell thrusters
All w/20lb. dumbells

I am still healing, but I was encouraged that I could do 145 back squat.

Diane Dennis 02-03-2009 11:56 AM

Re: Over 50 CrossFitters Sign In
 
[B]Last night – rowing at TRRA[/B] (Week 5)

Erg Instruction:
5 min warm-up
Legs-only rowing and the concept of suspension off of the seat

Tank*:
Legs-only rowing (from body-over up to catch then leg drive back to body-over only)
Work on arm positioning and grip
Rowing with outside arm only
Feathering practice
Full rowing

*Rowed port for the first time (rowed starboard first 4 weeks)

Erg Workout:
2 sets of 4 X 1 min on, 1 min off (24-28 stroke rating)
Goal: consistent splits, good form ,strong leg drive, relaxed slide to the catch
Avg split round 1: 2:08.2 - 2:09.3 – 2:09.8 – 2:08.7
Instructed to slow splits to one second slower in second round
Avg split round 2: 2:09.3 – 2:10.4 – 2:10.1 – 2:10.4

My husband beat my split times this week but my form was better (IMHO) and he was almost too exhausted to walk to the car. He’s improving though!

Diane Dennis 02-03-2009 12:07 PM

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

Ran to the CLBBG – worked with trainer

Did some dumbbell swings, get-down-and-get-ups, assisted pull-ups and push-ups on parallettes. Then, while doing nothing more than a farmer’s walk (35# dumbells), I pulled a lat! Yowee! At first, it hurt so badly that I felt like I couldn’t breath. I took a break and after a while it felt much better. I did some lunge walks and went home.

Emailed my old CrossFit trainer and he told me to stop working out the morning after rowing. Rats.

Stephen R. Lampl 02-03-2009 08:40 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;509553]New Avatar is my wife, Mary, and me with Athalene Skeeter, my 101-year-old neighbor. She lives directly across the street. She walks the neighborhood daily, and keeps me inspired.

Today, I did Back squats
5@95
5@115
5@125
3 sets of 5@145
Then 21x95lbs.

Did 5 rounds of
5 dumbell deadlifts, 5 dumbell hang cleans, 5 dumbell thrusters
All w/20lb. dumbells

I am still healing, but I was encouraged that I could do 145 back squat.[/quote]

Hey Mark,

Nice work - - congrats on the 145 BS. Love the avatar - - sounds like your neighbor is a neat lady!

Continued prayers for you about your back. Take care!

Stephen R. Lampl 02-03-2009 08:44 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;509778][B]Last night – rowing at TRRA[/B] (Week 5)

Erg Instruction:
5 min warm-up
Legs-only rowing and the concept of suspension off of the seat

Tank*:
Legs-only rowing (from body-over up to catch then leg drive back to body-over only)
Work on arm positioning and grip
Rowing with outside arm only
Feathering practice
Full rowing

*Rowed port for the first time (rowed starboard first 4 weeks)

Erg Workout:
2 sets of 4 X 1 min on, 1 min off (24-28 stroke rating)
Goal: consistent splits, good form ,strong leg drive, relaxed slide to the catch
Avg split round 1: 2:08.2 - 2:09.3 – 2:09.8 – 2:08.7
Instructed to slow splits to one second slower in second round
Avg split round 2: 2:09.3 – 2:10.4 – 2:10.1 – 2:10.4

My husband beat my split times this week but my form was better (IMHO) and he was almost too exhausted to walk to the car. He’s improving though![/quote]

Nice work, Diane! Your split times are sure dropping - - that is so awesome!

[quote=Diane Dennis;509795][B]This morning:[/B]

Ran to the CLBBG – worked with trainer

Did some dumbbell swings, get-down-and-get-ups, assisted pull-ups and push-ups on parallettes. Then, while doing nothing more than a farmer’s walk (35# dumbells), I pulled a lat! Yowee! At first, it hurt so badly that I felt like I couldn’t breath. I took a break and after a while it felt much better. I did some lunge walks and went home.

Emailed my old CrossFit trainer and he told me to stop working out the morning after rowing. Rats.[/quote]

Sorry to hear about your lat.....Do you think you could do some light work so the lats continue to get a bit of exercise and blood flow to them? Do you have a foam roller or a way of getting some deep tissue massage over the muscle/muscle group?

Get better quickly!

Stephen R. Lampl 02-03-2009 09:07 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]TUESDAY 090203

[/B]Back in the saddle today. Trying to get my eating and water intake back in line. Didn't sleep well last night.......had to keep getting up to get rid of all the water I drank.....:rofl::rofl: (serves me right!).

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR @ 96
[B]CFWU X 3: [/B]Added shoulder dislocates, body circles, trunk rotations, and air squats (30 x 3). [B]
Pulled something - - I think my left hip flexor - - doing GHD situps[/B] (these are pretty easy for me, so I can't understand why this occurred. Getting disappointed with my tendency toward injury...).
[B]Jump Rope singles X 100
Double Under practice: [/B]10:00. Could only get 1 today......

[B]WOD
Back Squats 5, 5, 5, 5, 5. Post loads.
WU: PVC X 15, 45# X 10, 65# X 5.
95# X 5
115# X 5
135# X F. [/B](Felt unstable on the way down, so stopped and lessened weight).
[B]125# X 5
125# X 5
125# X 5
[/B]I did these in socks (no shoes) and really concentrated on form. I feel like I'm still not "getting it" as many of the reps felt as though I was too forward on my feet. Hope to work with a strength coach before the cert...

[B]GTG Pull-ups: Total all = 34.
Dead Hang: 3 UH, 3 OH, 3 OH, 5 OH, 4 UH, 3 UH = 21 total
Kipping PUs: 5, 4, 4 = 13 total.

Thrusters:
45# X 45 reps. Time = 2:34

Seated Cable Rows:
WU: 100# X 15
145# X 5
150# X 5
155# X 5
160# X 5
100# X 15 X 2

[/B][/I]

Stephen R. Lampl 02-03-2009 09:08 PM

Re: Over 50 CrossFitters Sign In
 
Hi Terry,

Sent you a PM...

Diane Dennis 02-04-2009 04:02 PM

Re: Over 50 CrossFitters Sign In
 
Rest Day

Good thing because my little lat-pull has turned into something worse - pain radiating through my back and ribs and it hurts to breath. Saw a doc at work who thinks I may have ripped cartilage away from my rib cage. Haven't had an x-ray but I just don't see how a frickin' farmer's walk could have done something like that. Taking ibuprofen and gritting my teeth.

Stephen R. Lampl 02-04-2009 04:41 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Diane Dennis;511067]Rest Day

Good thing because my little lat-pull has turned into something worse - pain radiating through my back and ribs and it hurts to breath. Saw a doc at work who thinks I may have ripped cartilage away from my rib cage. Haven't had an x-ray but I just don't see how a frickin' farmer's walk could have done something like that. Taking ibuprofen and gritting my teeth.[/quote]

Gosh, Diane. I'm so sorry to hear that.

I'm not much of an "anatomist" (is that right?) but something sounds off with your Dr.'s explanation, IMHO. The rib cartilage(s) are located primarily at their attachment points in your back and at the sternum. Over on your side, where your lats are located, you just have the intercostal muscles. I may be wrong and there may also be cartilage there, but I don't think so. Which leads me to wonder if you haven't torn one of the intercostal muscles. Have your injury checked out thoroughly - - you don't want to end up with a case of rhabdomyolisis. Everything you describe leads me to believe that is a possibility. Definitely have your Dr. take an x-ray or perhaps contemplate seeing a thoracic specialist/surgeon.

I guess we're at the age where some of our injuries don't make sense.....like how could I get a level-1 (or grade 1) hamstring tear doing good mornings with a piece of PVC? Sheesh!!!

Best wishes for a speedy recovery (and hopefully a pain-free one)!

Mark Ervi 02-04-2009 08:41 PM

Re: Over 50 CrossFitters Sign In
 
I hate the injuries. I started this thread hoping Over 50 Crossfitters would exchange info on workouts and be examples for how to avoid injury as Over-50 Crossfitters. I think we have pumped each other to work harder, but not necessarily smarter, and have thus all gotten hurt in recent weeks. Just my wordy way of saying, "BE CAREFUL". Have fun and do not get hurt. Diane, whatever you have done, I wish you a quick recovery. I know the misery of injury, yuk.

Stephen R. Lampl 02-04-2009 09:30 PM

Re: Over 50 CrossFitters Sign In
 
[B][I]WEDNESDAY 090204

Warm-up:
Elliptical Trainer: [/I][/B][I]10:00 / L3 / 90 RPM / 2.5 mi / HR = 106
[B]CFWU X 2.[/B] Added leg swings - -front to back / side to side 10 X 2 each, plus shoulder dislocates, trunk rotations, and body circles. Took it [B]very easy[/B] with the GHD sit-ups, did not go for full extension (touching the floor) and did reps [B]slowly[/B]. No problems...
[B]Jump Rope singles: 100 x 3
Double under practice: [/B]10:00. [B]Got 3 in a row, then 2 more. [/B](J,J, DU, J, J, DU). Most were J, J, Trip......Still have not found a way to keep the rope going after each DU.

[B]WOD: "Nicole"
AMRAP in 20 minutes
400m Run
Max Reps Pull-ups

Got 5 full rounds plus 90m run. Pullups were 4, 3, 5, 3, 3, = 18.
[/B]My pull-ups [B]SUCKED[/B]. New pull-up bar at the globo. It's too close to the wall for my "improper" kipping style, so all the pull-ups were kinda "quasi-kipped" / hanging. The runs felt good - - this is the farthest I've run thus far since my injury, so I am still taking it easy....2:24 per 400m.[/I]

Stephen R. Lampl 02-04-2009 09:35 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;511285]I hate the injuries. I started this thread hoping Over 50 CrossFitters would exchange info on workouts and be examples for how to avoid injury as Over-50 CrossFitters. I think we have pumped each other to work harder, but not necessarily smarter, and have thus all gotten hurt in recent weeks. Just my wordy way of saying, "BE CAREFUL". Have fun and do not get hurt. Diane, whatever you have done, I wish you a quick recovery. I know the misery of injury, yuk.[/quote]

Mark,

Man, do I hear you. I've found my workouts to be a question of balancing just how hard I can push myself with the possibility of injury. Like my pulling a hip flexor yesterday doing GHD sit-ups with full ROM. I guess I felt so good I lost focus and was moving too quickly for such an eccentric movement, so when the "pull" changed to actively moving my upper torso back up, the muscle pulled. Makes me apprehensive about going for a CFT, especially since my back squat form sucks. So I guess I'll just wait until I become a pro at lifting an empty bar and then add some weight.

Take care!

Terry Dickman 02-04-2009 10:21 PM

Re: Over 50 CrossFitters Sign In
 
Diane, really sorry to hear about your injury. Hope you heal quickly.
I agree with everyone that inurys suck, especially at our age. Mark makes a good point about working out smarter. I haven't had an injury in a while so guess I am the lucky one. I do recall some of my past inuries and it was always when I was doing something dumb, like not warming up properly or trying to do something beyond my capabilty (i.e trying to keep up with someone else with more skill or someone more fit). I have been injured plenty of times and have learned its OK work hard but stay within my own limits.

Check out this article [url]http://library.CrossFit.com/premium/pdf/33_05_working_wounded.pdf[/url] (wfs)

WOD 2-4-09
For time:

400m Barbell Overhead Walk 95 lbs

*To rest you must stop walking and stand with the bar on your shoulders, in the rack position or in the hang position. For every time that you put your bar down on the ground you will have 10 push-ups to do. Push-ups will be done at the end of the 400m walk and will need to be completed before your time is stopped.*

My time 12:38 - 10 pushups
I really under estimated this workout. Need to lock out better and keep weight back next time.

Stephen R. Lampl 02-05-2009 02:34 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;511338]Diane, really sorry to hear about your injury. Hope you heal quickly.
I agree with everyone that inurys suck, especially at our age. Mark makes a good point about working out smarter. I haven't had an injury in a while so guess I am the lucky one. I do recall some of my past inuries and it was always when I was doing something dumb, like not warming up properly or trying to do something beyond my capabilty (i.e trying to keep up with someone else with more skill or someone more fit). I have been injured plenty of times and have learned its OK work hard but stay within my own limits.

Check out this article [URL]http://library.CrossFit.com/premium/pdf/33_05_working_wounded.pdf[/URL] (wfs)

WOD 2-4-09
For time:

400m Barbell Overhead Walk 95 lbs

*To rest you must stop walking and stand with the bar on your shoulders, in the rack position or in the hang position. For every time that you put your bar down on the ground you will have 10 push-ups to do. Push-ups will be done at the end of the 400m walk and will need to be completed before your time is stopped.*

My time 12:38 - 10 pushups
I really under estimated this workout. Need to lock out better and keep weight back next time.[/quote]

Hey Terry,

Thanks for posting the great article!

You are a beast! :pepper: I can't imagine walking a quarter mile with 95# over my head. Great job!

Stephen R. Lampl 02-05-2009 02:50 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]THURSDAY 090205

Training Session with CF trainer! [/B](As Dr. Phil would say, "Time to Get Real!")

[B]Warm-up:
600m walk/slow run[/B] - about 4:00.
[B]Shoulder Dislocates (15 X 1)
Jog 50' / 3 push-ups / Jog 50' / 5 squats / Jog 50' / 3 push-ups / Jog 50' / 3 push-ups / Jog 50' / 5 Jumping Jacks
Jog forward 50' & backwards 50' X 3

Training curriculum:
PVC shoulder press rudiments [/B](corrected lumbar curve deficiency, arm position at full press extension).
[B]Squat Therapy [/B](Going too low for now and allowing weight to come forward off heels, some "butt winking").
[B]Intro to Thrusters (w/PVC)
[/B]I should have done this a LONG time ago. Lots of stuff to be corrected and learn. Really feels good to work on "fixing" this stuff!

[B]WOD:
3 Rounds for Time:
12 Shoulder Press X 30#
24 Push-ups
48 Ab Mat sit-ups
Time = 9:28 as Rx'd.
[/B]This was a LOT harder than I thought it would be, but easier to push with a trainer eggin' you on! :D[/I]

Mark Ervi 02-05-2009 03:44 PM

Re: Over 50 CrossFitters Sign In
 
CFWUx3 w/assisted dips and 5 minutes on treadmill

Did modified version of main site WOD
I did 5 rounds of
25 dumbell swings w/45lb. dumbbell
25 sit-ups on the floor
25 back extensions
25 KTE

My time: 39:09 (Same WOD Took me 46:16 in May 2008 w/40lb. dumbell on the swings. The KTE's kill me)


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