CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 12-01-2009, 07:02 PM   #2561
John Scott Rezendes
Member John Scott Rezendes is offline
 
John Scott Rezendes's Avatar
 
Profile:
Join Date: Mar 2009
Location: Seoul  Korea
Posts: 265
Re: Over 50 Crossfitters Sign In

12-1-09
Charlie! Burn it up man!

WU:
5-10-15 ring rows
5-5-5 jumping muscle ups (thanks Terry)
10-15-20 #20 medball air bench
10-15-20 BW squats
50-50-50 SU with 10 non-consecutive DU at the end of each set

20 min AMRAP of:
5 x #50 KB swings
10 x #65 press (should have gone higher)
15 x C2 calories (60 seconds mas o menos)

8 rounds exactly. I think I borrowed this from Deb. Fun. Probably could have gotten more but I was interrupted by somebody who wanted some advice on the C2...what do I know?
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Old 12-01-2009, 07:27 PM   #2562
Jay Szerencsy
Member Jay Szerencsy is offline
 
Jay Szerencsy's Avatar
 
Profile:
Join Date: Jul 2009
Location: Oceanside  NY
Posts: 44
Re: Over 50 Crossfitters Sign In

Happy Birthday Pat!!

It seems like you're the most "senior" member of the group and for sure you're one of the strongest. Keep up the great work.

Today - Rest - overslept

Yesterday - FS 10/30, 10/85, 3/110, 3/130/ 2/140 PR
__________________
M/61/5'9"/195
  Reply With Quote
Old 12-01-2009, 08:09 PM   #2563
John Burch
Member John Burch is offline
 
John Burch's Avatar
 
Profile:
Join Date: Oct 2006
Location: Valparaiso  In
Posts: 741
Re: Over 50 Crossfitters Sign In

Deb B good work on the OHS

CFC WU
WOD AMRAP 20:00
12 55# KB swings
10 sit ups
8 push ups
13 rounds

m/55/180 CrossFitChesterton
  Reply With Quote
Old 12-02-2009, 12:05 AM   #2564
John Warkala
Member John Warkala is offline
 
John Warkala's Avatar
 
Profile:
Join Date: Jul 2008
Location: North Bellmore  NY
Posts: 152
Re: Over 50 Crossfitters Sign In

12/1/09

Row 42 min - 10,067m
__________________
55/5'11''/234 "Growing old disgracefully"
Crossfit Old Bethpage/Lvl 1, KB, Gym Cert.
  Reply With Quote
Old 12-02-2009, 04:17 AM   #2565
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,961
Re: Over 50 Crossfitters Sign In

Who can tell me - what do I need to work on to get faster/better endurance? Throw in a 5k a couple times a week? Do some extra rowing?

Lately I just feel like Im not progressing - not getting faster at all. Im always the last one in all age groups...its depressing! OTOH not sleeping lately, Im just "up" after 4-5 hrs. I don't know if I should take time off or what. I rested two days this week.

Terry how's the MEBB working out?

Im still confused what weights to start at for 3/3/3/3/3's, 5/5/5/5/5's etc.
__________________
58.2/F/68"
  Reply With Quote
Old 12-02-2009, 05:48 AM   #2566
Charles Pyke
Member Charles Pyke is offline
 
Charles Pyke's Avatar
 
Profile:
Join Date: Dec 2006
Location: Glenwood  IA
Posts: 411
Re: Over 50 Crossfitters Sign In

Deb,

Better/faster endurance at what specific exercise? Running, rowing, everything in general? Interval training and sprints at varying distances help a lot. For my military fitness tests, I train for the run mostly with runs of 200, 400, and 800 meters. Only occasionally I'll do a prog check to see how I am doing. Strength and power development help a bunch too, e.g. weight lifting, oly lifting, box jumps, etc. The bigger the motor, the less effort and the faster you can go. Generally, I have found sticking to the main CF WODs has done the trick. Less thinking on my part. (I only have two brain cells and one of them is short circuited).

Last one in all age groups? You're competing against a bunch of other crazies who like to workout. Your light years ahead of most of the population.
__________________
Charlie
Over 50? Check out the "Over 50 CrossFitters Sign In" forum.

Last edited by Charles Pyke : 12-02-2009 at 05:50 AM.
  Reply With Quote
Old 12-02-2009, 06:11 AM   #2567
John Scott Rezendes
Member John Scott Rezendes is offline
 
John Scott Rezendes's Avatar
 
Profile:
Join Date: Mar 2009
Location: Seoul  Korea
Posts: 265
Re: Over 50 Crossfitters Sign In

Deb,
What Charlie said. This may be repetitive but check out
(WFS)
www.crossfitendurance.com

I followed the CF main WOD and the CF Endurance program last year training for sprint triathlons and saw improvement in all areas.

I'm a big proponent of taking a whole week off after a straight 6 or 7 week run of regular WODs. Mark, I think, can speak to the efficacy of this technique as well….you know; all work and no play. Much like the whole Crossfit paradigm...sometimes you just need to shake things up a bit.

As to the sleep...I know better; but since my wife deployed I rarely get more than 6 or 6.5., sometimes less.
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Old 12-02-2009, 06:53 AM   #2568
Diane Dennis
Member Diane Dennis is offline
 
Diane Dennis's Avatar
 
Profile:
Join Date: Sep 2008
Location: Pittsburgh  PA
Posts: 302
Re: Over 50 Crossfitters Sign In

Today - 12/02/09
6AM workout in Patrick's garage with my Marine

WU:
3X
50 jumping jacks, 30 squats, 10 DL 45#

WOD:
10-9-8-7-6-5-4-3-2-1
hang power cleans 45#
push-ups
7:08

Post WOD work on squat form, shoulder press form, good-mornings

Deb - I'd always been a slow runner - I could go for miles and miles but at one speed - SLOW. Two things sped me up - technique and mental toughness. Once I learned a more Pose-like technique, my speed increased immediately because I was using less energy to go the same distance. The second, and more important thing was a mental shift that occurred once I realized that I could push myself MUCH HARDER. I had always heard that if while running you are breathing so heavily that you can't carry on a conversation, then you're running too fast. Patrick told me that was absolute garbage so I increased my speed several notches over a period weeks and got used to breathing hard the whole run. I also picked various sections of my route and sprinted them (talk about breathing hard!), and I changed my approach to hills - I now charge the uphills at full speed and worry about catching my breath later. I'm still not a really fast runner, but my improvement has been dramatic over a couple of years ago.
__________________
F_51_5'7"_138 "Age only matters if you're wine!"
  Reply With Quote
Old 12-02-2009, 10:04 AM   #2569
John Jaeckel
Member John Jaeckel is offline
 
John Jaeckel's Avatar
 
Profile:
Join Date: Sep 2009
Location: Columbus  OH
Posts: 1,103
Re: Over 50 Crossfitters Sign In

Deb,

I'll throw this out; you sound a bit over-trained and under-rested. I took a few days off for a hunting trip a couple of weeks ago and came back and hit pr's in everything.

Working the WODs as hard as possible I would argue is the absolute best way to build both muscular and cardiovascular endurance, or the endurance you seem to be looking for. But if you're over-training and/or not getting enough rest, it won't matter, because you can't put enough into the WODS!

Personally, I think the CF protocol of 5 on 2 off is a bit hard for someone over 40.

I go 2 on 1 off, typically or 3 on, 1 light, 1 off.

Also, what's your nutrition like day to day? If you're not getting enough food the day before you work out that can really tank your energy and endurance.
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 12-02-2009, 10:54 AM   #2570
John Scott Rezendes
Member John Scott Rezendes is offline
 
John Scott Rezendes's Avatar
 
Profile:
Join Date: Mar 2009
Location: Seoul  Korea
Posts: 265
Re: Over 50 Crossfitters Sign In

12-2-09

WOD: 5 rounds for time of:
2 minute C2 row
30 20" box jump
30 #20 wallball shots

36:34.7 I was really gassed at about the 3.5 round. Probably lack of sleep.The wife called me from Iraq at 0300 and I never did get back to sleep good. Oh, well. I'd rather have a crappy WOD time than not be able to speak to my drinking buddy.
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 08:45 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.