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 03-13-2009, 10:43 PM   #461
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Did CFWUx3 and 6 mins. Treadmill run and 2 sets of 10 burpees

Did Back Squats 3-3-3-3-3
Did 5 sets of 3x160lbs. (PR for 3-3-3-3-3)

Did 2 rounds of row 500m and run 400m
Rowed: 1:58 and 2:02
One of the very few times the C2 computer has worked in months
Great work Mark! Nice rows to boot also!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-13-2009, 11:02 PM   #462
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

090313 FRIDAY

Back home at my globo......
GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

Warm up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
125# X 1 (old PR)
130# X 1 - PR!
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
155# X 2 (old PR)
165# X 2
175# X 2
185# X 2 - PR!
These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
305# X 1 - PR!
315# X F
315# X F
Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

CFT = 620 - PR!
Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-14-2009, 09:28 AM   #463
Mark Ervi
Member Mark Ervi is offline
 
Mark Ervi's Avatar
 
Profile:
Join Date: Nov 2008
Location: Hewitt  TX
Posts: 319
Re: Over 50 CrossFitters Sign In

Stephen, Congrats on the PR Crossfit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.
__________________
Mark Ervi
56/m/200
  Reply With Quote
Old 03-14-2009, 10:01 AM   #464
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Mark Ervi View Post
Stephen, Congrats on the PR CrossFit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.
Thanks, Mark!

Boy am I envious - - what a great 5K time! I'll be so happy when I can run a mile or more and get my time under 10:00!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-14-2009, 01:20 PM   #465
Terry Dickman
Member Terry Dickman is offline
 
Terry Dickman's Avatar
 
Profile:
Join Date: Nov 2008
Location: Manteca  CA
Posts: 546
Re: Over 50 CrossFitters Sign In

Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
March 14, 2009 Back Squat 3-3-3-3-3 - 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
March 13, 2009 5 Pull-ups, 5 Ring Dips, 15 Sit-ups - 17.333 rounds | Rx'd
__________________
53/5'11"/200 lbs My workout log (WFS)
  Reply With Quote
Old 03-14-2009, 10:38 PM   #466
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
March 14, 2009 Back Squat 3-3-3-3-3 - 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
March 13, 2009 5 Pull-ups, 5 Ring Dips, 15 Sit-ups - 17.333 rounds | Rx'd
Nice work, Terry! Can't wait until I can learn to heft some decent weight on the BS - - sure is fun to hoist that iron!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-16-2009, 08:30 PM   #467
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

090316 MONDAY

Warm-up
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR 96
CF Redding WU - modified
Arm Circles
Shoulder Pass Thrus X 10
Body Circles X 5 - ea dir
Trunk Rotations X 10 ea dir
Push ups X 10
Pull ups X 10
GHD Sit ups X 15
GHD Back extensions X 15
OHS X 10
Lunges X 5 ea leg
Squats x 25
Samson Stretch
Burpees X 10

WOD: "Jackie"
1000m Row (3:57)
45# Thrusters X 50 reps (subbed 25# Dbs)
30 pull-ups
TIME: 13:51
(included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....)

GTG: Pull-up work (all dead hang and/or static hold)
Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18
Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21
Total = 39 plus 2 static holds.

Bench Press:
(L o n g time since I've done any of these)
Warm-up: 45# X 15, 95# X 10
135 X 3
155 X 3
175 X 3
185 X 1
185 X F
155 X 3 X 4
155 X 5

Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked.....
Thrusters were 10 X 2, then 5 X 6
Pull-ups were in twos (2 X 15) kipped.
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-17-2009, 09:01 AM   #468
Terry Dickman
Member Terry Dickman is offline
 
Terry Dickman's Avatar
 
Profile:
Join Date: Nov 2008
Location: Manteca  CA
Posts: 546
Re: Over 50 CrossFitters Sign In

WOD 3-16-09
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

http://CrossFitexcel.typepad.com/.a/...b3cc970c-320pi
__________________
53/5'11"/200 lbs My workout log (WFS)
  Reply With Quote
Old 03-17-2009, 07:43 PM   #469
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

090317 TUESDAY
HAPPY ST. PATTY'S DAY! (Broccoli is related to clover, right?)

Training Day at Globo.....

Warm-up:
Treadmill:
Walk 4:00 min increasing speed to 4.0 MPH.
Shoulder Pass throughs X 10, Body Circles X 5 X 2
Walk/Run in 20' diam circle approx. 30 sec, stop at Med Ball, do either DLs to clean or DLs to full overhead (approx 10 reps), X approx. 6 rounds. 5:00 minutes approx.

WOD: "Burping Fran"
21 - 15 - 9 of:
60#/30#/18# Thrusters
Jumping Pull-ups
3 burpees after each round
TIME: (As Rx'd 60#) = 5:38 (PR). (6:44 on 2/19/09).
Note: I don't know why, but this WOD (like last time) just simply fried me! Must be the burpees....

KTEs:
5, 5, 5, 5, 5.

OHS Practice:
30# bar: 5, 5, 5, 5, 5
First time ever doing weighted OHS. Felt really good and solid. Going to slowly add weight in small increments.....

Short workout today - - toasted my butt.....
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 03-17-2009, 07:46 PM   #470
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
WOD 3-16-09
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

http://CrossFitexcel.typepad.com/.a/...b3cc970c-320pi
Nice work, Terry! Did you use the 155 pounds? Also, pardon my ignorance, but are the Hang Squat Cleans the same as pulling from the ground?
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  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 05:55 PM.


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