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 02-24-2011, 07:04 PM   #5441
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

02.24.2011-Thursday
Weightlifting FDU

Warmup: 100 DUs

Powerclean
15kgx5 (3)
25kgx4 (2)
30kgx3
35kgx3 (2)
40kgx2 (3)

Snatch off blocks

15kgx3 (2)
20kgx5
25kgx4 (2)
30kgx3 (2)
34kgx2 (2) (I got messed up here b/c Danica told my start position was too high - when she talks I gotta listen. seems like I get in a rhythm but if I have to change my setup its all over.)

Backsquat
35kgx5 (2)
40kgx4 (2)
45kgx3 (2)
50kgx2 (2)

Press
30kgx4 (4)

Lite but took a while. Took a bathroom break and returned, got the distinct impression they mightve been making fun of the way I look. These are the guys who are in their 60s... I guess boys will ALWAYS be boys.
__________________
58.2/F/68"
  Reply With Quote
Old 02-24-2011, 07:51 PM   #5442
Jim Colby
Member Jim Colby is offline
 
Jim Colby's Avatar
 
Profile:
Join Date: Aug 2009
Location: Bernardsville  NJ
Posts: 847
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Deb Borbone View Post
These are the guys who are in their 60s... I guess boys will ALWAYS be boys.
Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?!

February 23
Worked late, so no workout.

February 24
At lunch
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

After Work
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
23:09 (PR by 2:26)

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.
__________________
50y/5'9"/180 lb
  Reply With Quote
Old 02-24-2011, 10:10 PM   #5443
Tim Randall
Member Tim Randall is offline
 
Tim Randall's Avatar
 
Profile:
Join Date: Aug 2009
Location: Battle Ground  WA
Posts: 189
Re: Over 50 Crossfitters Sign In

Deb,

Shame on those "ole" guys for guaking at ya! but I must say if I was at your Gym I would be watching you too (cause "young lady" you flat out do more work than most of the 20 somethings I see working out!! and I am sure your "Physical fitness" shows well and you should be PROUD!

Jim Colby. Your comeback is spectacular!!! great job!!
Jim C. Ditto on those Cleans (lot of technique to learn) I to one day hope to be able to clean body weight!

Well today was supposed to be my Rest day but dang it I just had to go in to satisfy my desire to really give my all to the Metcons in prep for two upcoming distance runs and a century and double century bike ride I signed up for.

WU: go outside at o-dark 30 and scrap the windows, start the car and check the driveway hill for "doability"
Once at the box--WU: jump rope practice 10min, pass-thru's, leg swings, DB snatch's 15#x10 each hand

WOD: For time:
Row 1K (3:06) 21spm
40 pound Dumbbell snatch, 50 reps (scale to 20#)
Row 750m (2:40) 23spm
40 pound Dumbbell snatch, 35 reps (scale to 20#)
Row 500m (1:58) 22spm Not quite up to what I could have done!!
40 pound Dumbbell snatch, 20 reps (scaled to 20#)
Time: 19:42
These are one-arm squat snatches, alternating arms

This WOD was an eye opener for me as my strong side on the snatch's was my "Left" side and that is the shoulder I was having the impingement problem with! (proved the PT nailed it) with the extra exercises she had me doing (now I need to get going on evening out the work on both sides!!

PS: just got the email from the box that showed tomorrows WOD to be BS's (My second favorite lift)
BUT I AM GOING TO LET THE LEGS RECOVER FOR A day and just Jump rope and stretch tomorrow (work on Lift technique on Saturday and Run some trail on Sunday after Church!!---Life is good--LET'S LIVE IT STRONG AND HEALTHY


These are one-arm squat snatches, alternating arms
__________________
Chaplain Tim M/60+/5-8.5/180 CFBD 9/2/09 " I Never complain about growing old, too many will never get to"
  Reply With Quote
Old 02-25-2011, 08:37 AM   #5444
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

02.25.11

Wendler 5/3/1 Month 1, Week 2
OHS day

WARM
1/4 mile run
20 rollovers
Stretch
5 OHS w/Oly Bar

WOD
OHS
3x75
3x85
6x95

CASHOUT
20 push press, alternating front/back, 75 lbs
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 02-25-2011, 09:16 AM   #5445
Jack Davis
Member Jack Davis is offline
 
Jack Davis's Avatar
 
Profile:
Join Date: Feb 2009
Location: Timonium  MD
Posts: 118
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Colby View Post
Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?!

February 23
Worked late, so no workout.

February 24
At lunch
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

After Work
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
23:09 (PR by 2:26)

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.
Jim, that's a great "Kelly" time! Super Job!!!!
__________________
JD Age 53 6'1 185
  Reply With Quote
Old 02-25-2011, 10:24 AM   #5446
Michelle Simpson
Member Michelle Simpson is offline
 
Michelle Simpson's Avatar
 
Profile:
Join Date: Jul 2010
Location: Madison  AL
Posts: 200
Re: Over 50 Crossfitters Sign In

2-25
Box Squats:
75#-85#-90#-95#-95#

I've never done box squats before so this one was interesting.
__________________
F/49/5'8"/167# CF-L1
"Put your big girl panties on and deal with it!"

Last edited by Michelle Simpson : 02-25-2011 at 10:25 AM. Reason: to add #
  Reply With Quote
Old 02-25-2011, 04:34 PM   #5447
Michael Stiles
Member Michael Stiles is offline
 
Profile:
Join Date: Jun 2010
Location: San Clemente  CA
Posts: 45
Re: Over 50 Crossfitters Sign In

2/25
Warm-up
500m row
25 singles, 25 left, 25 right, 25 double-unders
MP

Strength
75% 1RM
Back squat 3-3-3-3-3 @ 175lbs
Dead lift 3-3-3-3-3 @ 265lbs

WOD "Helen" (modified)
3 RDS
400m (1) 10 tuck jumps (2,3)
21 KB swings 44lbs
12 pull-ups (band)
12:34
__________________
M / 5' 7" / 50Y / 185lbs / 16.8% BF
CFBD 07/19/2010
  Reply With Quote
Old 02-25-2011, 06:51 PM   #5448
Jim Colby
Member Jim Colby is offline
 
Jim Colby's Avatar
 
Profile:
Join Date: Aug 2009
Location: Bernardsville  NJ
Posts: 847
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jack Davis View Post
Jim, that's a great "Kelly" time! Super Job!!!!
Thanks Jack! I love those kinds of WODs (long metcons with lots of jumps, runs, etc.). My training is mainly geared towards that kind of thing.

Tim, I am seeing some great improvement in your stats. Keep up the good work!

February 25
10 minutes of jumping rope
Bench press: 10x135#, 5x175#, 5x205#, 7x230#
2.6 mile hill run keeping HR in zone 1 (127-137)
24:30
3x5 DH pull-ups
5 minutes of stretching

Running felt good. That was a decent time for this route, given the low HR objective (there is a pretty steep ~1 mile-long hill in the middle of it). Thought I'd get a couple more reps than I did on the last set of bench presses. Pull-ups felt awful. Can't expect too much though after a 3-week break from lifting. I might try Cindy tomorrow, but given the way the pull-ups felt, it will probably be a struggle.
__________________
50y/5'9"/180 lb
  Reply With Quote
Old 02-25-2011, 06:54 PM   #5449
Pat Quigley
Member Pat Quigley is offline
 
Pat Quigley's Avatar
 
Profile:
Join Date: Oct 2008
Location: Phoenix  AZ
Posts: 867
Re: Over 50 Crossfitters Sign In

Non-stressful day. Long warm up on treadmill, stretching, specific mobility work for hips, quads, hammies, calf, and shoulders. 1K row.

BS, DL, and BP: multiple sets w. light weight culminating in 2X3X225 for all.

Use of roller on a mat at the end.
__________________
M,72,5'11",255. Level 1, Movement. certs.
  Reply With Quote
Old 02-25-2011, 07:17 PM   #5450
Jim Colby
Member Jim Colby is offline
 
Jim Colby's Avatar
 
Profile:
Join Date: Aug 2009
Location: Bernardsville  NJ
Posts: 847
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Not to be a smart a$$, but it worked for your distant ancestors when they had to stalk and kill large game with spears, sometimes their bare hands, and they didn't have a lot of pasta, wine and bread to nosh!

Paleo is really not about macronutrient prescriptions or caloric loads.

In its purest form, it's about only eating those things that the human body is evolved to thrive on: whole, natural/organic foods, wild game/grass fed meat, green leafy vegetables, nuts, seeds, roots, mushrooms, coconut, some fruit.

No alcohol, grains, processed sugars, dairy.

Amounts can vary. Occasionally you fast. Because, again, that's what your ancestors had to do to survive.

In it's purest form—by it's very nature— it's really the optimal diet for human health, longevity, BMI.

That said, it's tough to follow to the letter. My diet presently is only Paleo-ish.

But, I used to have GERD symptoms, depression, horrible cholesterol numbers, pre-diabetic, skin problems. All pretty much gone with Paleo.
Sorry, I meant to get back to you on this, but forgot. I agree with the organicnatural food focus and staying away from processed foods. That is good advice.

I don't agree about the fasting, especially when training for endurance events. I would bet our distant ancestors would not have fasted if they had the choice.

Cutting out alcohol and dairy......you're right, but isn't much fun. I've done that for short periods of time, but I do like a nice glass of wine with a meal.

Onto grains..........whole grains provide a wealth of CHO for replenishing muscle and liver glycogen after long workouts. Glycogen stores in the body can fuel intense exercise for up to two hours and a high CHO diet has been shown to significantly extend endurance (time to exhaustion) in endurance athletes. Fluid products designed for this purpose are also great (although our ancestors did not consume them), especially during races.

So I agree with most of what you have to say, but not quite all of it. I'm not sure I have the willpower to take all of your advice, but I admire anyone who can give up alcohol, dairy, etc. Thats not easy to do!
__________________
50y/5'9"/180 lb
  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 10:38 AM.


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