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Old 10-05-2009, 03:25 PM   #2121
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

I guess I haven't been posting here, but I've been working out! Not today though. My body is tired. I'm trying to figure out where to fit more running in as well. I've been doing some most weeks ONCE a week, but I'd like a bit more. But my workouts are early in the mornings, and I don't have a lot left over after work. Ho hum.

I have been Paleo for five days. So far, so good, though I am a bit tired after workouts. Mentally I am feeling fantastic!

Going to a POSE running clinic on Saturday. Should be interesting.
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Old 10-05-2009, 05:21 PM   #2122
John Burch
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Re: Over 50 Crossfitters Sign In

WU sampson stretch pushups pullups GHD situps ait squats

WOD 21 15 9 6 3
rolling jump squat
SDLHP @ 75#
11:18

I am pretty sure I did round 3 twice

did some snatch work at 75# and 95#
played around with the battling ropes

m/55/178
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Old 10-05-2009, 07:32 PM   #2123
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Day 4 Ab Plank- 2x 2:00 hold = 4:00

Day 5 Ab Plank- 2:33+ 2:27 hold = 5:00

Warmup x3 same

FSQ all x 3
45-65-85-90-90-90-95

WOD
3 rounds for time
10 KBSN 15#
10 KB 35#
10 burpees

Time: 8:12
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Old 10-06-2009, 05:42 AM   #2124
Mark Ervi
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Re: Over 50 Crossfitters Sign In

10/5/09
Bicycled 8 miles

TODAY
CFWUx3 w/assisted dips and 30 burpees and run 6 minutes on treadmill

Then did 21-18-15-12-9-6-3
Hang power cleans w/70lbs.
Sit-ups
Back extensions w/roman chair
My time: 22:10
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Old 10-06-2009, 09:09 AM   #2125
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today - 10/06/09
11AM gym workout with Bill

WU:
Stretching
Run to the gym
Row 500m (felt crummy)
Dumbbell swings

WOD:
6 Hex-DLs 105#
6 Back Squats 75#
40 Sit-ups
4 Hex-DLs 115#
8 Back Squats 75#
30 Sit-ups
4 Hex-DLs 125#
10 Back Squats 75#
20 Sit-ups
3 Hex-DLs 135#
12 Back Squats 75#
20 Sit-ups
3 Hex-DLs 140#
21 Back Squats 75#
40 Sit-ups

21 jumping pull-ups for the road

Run home
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Old 10-06-2009, 09:32 AM   #2126
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hi gang, I'm taking a short vacation here in Venice Beach. Eating at restaurants, playing with the grandsons, and just doing things different than usual. I could get to like this. Had a great Paleo breakfast yesterday: pan fried grouper and vinigarette salade. The family meals with cousins or my daughter and her family are not so Paleo.

Enjoy the workouts.
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Old 10-06-2009, 04:39 PM   #2127
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Sunday: 10-4-09
Power Cleans 65 lbs
Sit ups - Abmat
Back ext - Abmat

15, 12, 9, 6, 3.

13:23

Today, 10-6-09
60 pullups/60 bench dips

1st 24 pullups, one band, full pull up and slow down, then jumping the rest.

13:24
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Old 10-06-2009, 05:49 PM   #2128
Deb Weber
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Re: Over 50 Crossfitters Sign In

10_4_09
5k Run



10_5_09
Warmup (pushups, pullups, squats, situps, back ext)

Back Squat: 5, 5, 5, 5 - Finished at 135; started too lite. I have a fear of missing a rep for some reason, on squats.

Complete as many rounds as possible in 10 minutes of:
10 wall ball - 20# (16#)
10 box jumps
10 kettlebell swings - 24kg (16kg) - CF Standard Swing

4 Rounds + 10 + 10 + 5



10_6_09
Warmup (pushups, pullups, squats, situps, back ext)

21-18-15-12-9-6-3
deadlift - 225# (155#)
ring dips

10:38 (5 dips, then assisted - toes on box... next time no box, just have to do sets of 5's and less and forget the time, or Ill never get off that darn box)

Pulled 205# a few times after trying the guy's bar....
Then ran a mile.
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Old 10-06-2009, 06:15 PM   #2129
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Whew, I get exhausted just reading everyone's workouts.

Today
Elliptical trainer 12 min
Run 8 min

3 X 10 Alternating reverse crunches + 10 crunches. Plenty.
Press 3 x 10 at 60 lbs
Back Squat 3 x 10 x 75 lbs

Stretching.
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Old 10-06-2009, 07:32 PM   #2130
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Just wanted to post a brief note to acknowledge that today was the beginning of my third year doing Crossfit. I wish I could boast of magnificent gains in strengths over the past year, but I cannot. My diet has been off course for the past several months, and I my motivation has waned at times. I still love it. I have learned that I have to allow a little more rest and recovery. I have also learned that at 53 years old it is probably not realistic to think that I am going to make big gains in strength. I know my met-cons could improve considerably if I ate better, but I really enjoy the ice cream, the pasta, the beer, and the fact that doing Crossfit allows me to indulge pretty much as I please and still maintain a weight I can live with (190lbs). Two years ago when I started I was terrified of lifting 50 pounds over head because I have some significant scoliosis and I was weak. Now I regularly throw over 100 pounds over head, and have deadlifted a max rep of 305 with no back issues. Of course I have been very diligent about learning to do these lifts properly. I have been doing Crossfit by myself all this time, which is a big drag. Anyway this is a note to say thanks to everyone that posts here. You are my workout partners, and you keep me motivated.

Diane-
Saw that you got a little running in today.
I second your comment about Terry being a favorite for the Senior Crossfit Games. I wish I could be there to see him win.
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