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 05-20-2010, 01:39 PM   #3891
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

100520 THURSDAY

Rest Day - a real rest day doing nothing!


I needed this one, for sure!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 05-20-2010, 01:45 PM   #3892
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

5-20-10

Rest day
At the pool:
1500m crawl in 38:01 (slow)
8 x 25m sprints where I rested the exact time it took to do the sprint:
1 20sec sprint/20sec rest
2 20/20
3 19/19
4 22/22
5 25/25
6 23/23
7 25/25
8 25/25

total: 1700m

Then a 60 minute deep tissue massage
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Old 05-20-2010, 02:31 PM   #3893
Nancy Cohen
Member Nancy Cohen is offline
 
Nancy Cohen's Avatar
 
Profile:
Join Date: Jul 2008
Location: Santa Barbara  CA
Posts: 2,630
Re: Over 50 Crossfitters Sign In

John, great to see someone doing a swim workout on here! Good job.

Oh, and then followed by a massage...I'm jealous.
__________________
Website: http://www.FunkZoneFitness.com CF Log: http://tinyurl.com/ygz6rda
f/51y/5'7.5"/124lbs
  Reply With Quote
Old 05-20-2010, 06:26 PM   #3894
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,820
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
Bill H., The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.
John-
Thanks for the tip! I'm going to share that with the folks at my box!

WU

10 Pushups
10 Squats
10 Situps
5 Burpees (Yay Burpees!)

WOD
4 RFT:
115 pound barbell, Shoulder to overhead, 5 reps
10 Burpees
in 6:26


THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following:



3 RFT:
50m carrying 25# overhead,
30 24″ box jumps
30 pushups


in 22:01


What was I thinking?!?!?!
__________________
Bill Hoogsteden (M/64/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 05-20-2010, 10:51 PM   #3895
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 William Hoogsteden View Post
John-
Thanks for the tip! I'm going to share that with the folks at my box!

WU

10 Pushups
10 Squats
10 Situps
5 Burpees (Yay Burpees!)

WOD
4 RFT:
115 pound barbell, Shoulder to overhead, 5 reps
10 Burpees
in 6:26


THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following:



3 RFT:
50m carrying 25# overhead,
30 24″ box jumps
30 pushups


in 22:01


What was I thinking?!?!?!
Great job, Bill. Going overhead kills the arms for burpees and the burpees make going overhead difficult...And yeah, that last little WOD must have been pretty nasty!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 05-21-2010, 07:06 AM   #3896
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

Quote:
Originally Posted by Stephen R. Lampl View Post
Hi Terry,

I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming!

Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks.
Hi Steve, Yeah getting a decent weight on OHS seems like its going to be a long process for me, couldn't even do the bar when I started 1.5 yrs ago, my goal is to be able to do 1RM at body weight. Stability is ok, just seems it takes many reps before I get warmed up in the shoulders...then I am too tired to hold all that weight...

5-20-10
Press 5-5-5-3-3-3

135 (4), 130, 130, 135, 140, 145

rest 5 min, then

AMRAP 3 min:
  • 5 squat jumps w/45 lb barbell on back
  • 10 pull-ups
4 rnds, 3 rnds +5+8, 3 rnds +5+7, 3 rnds +5+7
rest 5 min, then repeat for a total of 4 rounds.
*on squat jumps, make sure you are driving through heals all the way

extra work-Tabata push-ups. Record low number
23 first round, 14, second round, 6 was lowest and last round

hmmm... have to do Nicole today...damn he is programming more pull-ups...???
__________________
53/5'11"/200 lbs My workout log (WFS)
  Reply With Quote
Old 05-21-2010, 02:14 PM   #3897
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

5-21-10

WU: SUx100/OHS 45#/pushups/pullups/dips/45# plate farmer carry/back ext

BP 1-1-1-1-1
25x45#/25x65#
15x95#/15x115#
10x135#
5x145#/5x155#
1x165#/1x175#/1x185#/1x195#/1x205#

Probably could have gone higher but felt a little wonky without a spotter. Also did 100SU between each set to stay warm.

WOD: 800m walk for time with 45# plate overhead. Every time you come out of full lock up, set the plate down and do 10 pushups (I think I "borrowed" this from Terry's affiliate page).
I managed 200m before starting my first pushups. Then I got another 100m in before deciding to scale to a 35# plate every 50m, so it was 50m with a 45# then 50m with a 35# till I finished the 800. Did a lot of pushups too. Took me 24:23

Nancy, I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint.
My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher).
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Old 05-21-2010, 02:25 PM   #3898
Nancy Cohen
Member Nancy Cohen is offline
 
Nancy Cohen's Avatar
 
Profile:
Join Date: Jul 2008
Location: Santa Barbara  CA
Posts: 2,630
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post

Nancy, I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint.
My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher).
I bet that makes for good entertainment! Last week, at one of our masters swim workouts, we had to do some sprints, and before each sprint we had to get out and do either squats or push ups. 'twas fun! I like when it's mixed up like that.

Nice way to take advantage of the massage special.
__________________
Website: http://www.FunkZoneFitness.com CF Log: http://tinyurl.com/ygz6rda
f/51y/5'7.5"/124lbs
  Reply With Quote
Old 05-21-2010, 02:52 PM   #3899
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

05.20.10: REST

05.21.10:
Month 3, Week 2, Wendler 5/3/1, Shoulder Press Day

WARMUP:
Shoulder Press
5x65
5x80
3x95
Full Body Stretch

STRENGTH:
Shoulder Press
3x110
3x125
4x140

WOD:
Behind The Neck Push Press 25x95 lbs.
Pushups with feet on 20" Box x25
5:35
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 05-21-2010, 03:54 PM   #3900
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

Nancy...like your blog...didn't know you were a personal trainer.

Scott...nice job on that WOD, we are doing that today too. I was just down at the gym for lunch and did Nicole. The over 50 crowd goes to my class at 6pm, we'll see how they do.

“Nicole”

AMRAP 20 min
  • run 400m
  • max pull-ups
7 round, 101 pull-ups (PR)
23, 17, 15, 14, 12, 10, 10


getting tired of pull-ups
__________________
53/5'11"/200 lbs My workout log (WFS)
  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

BB 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 04:03 AM.


CrossFit is a registered trademark of CrossFit Inc.