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Old 09-07-2010, 07:46 PM   #4561
John Jaeckel
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Re: Over 50 Crossfitters Sign In

09.05.10:

1.5 mile hike/run up and down hills w/30 lb. Weight vest and VFFs

09.06.10:

Rest

09.07.10:

WARMUP
1/4 mile run
5 OHS w/ Oly bar
15 PVC rollovers
Stretch

STRENGTH
OHS
5x75
5x95
5x115

WOD/CASH OUT
Run 1/2 mile
4:48
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Old 09-08-2010, 04:57 AM   #4562
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Tuesday,

Deadlift 3-3-3+

235, 265, 295 (5)

CONDITIONING

AMRAP 12 Minutes:

-3 Rack to Overhead 135

-6 Toes-to-Bar

-9 Pushups (lift hands at bottom)

6+ rounds
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Old 09-08-2010, 09:23 AM   #4563
Larry Cook
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Re: Over 50 Crossfitters Sign In

So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now

Larry
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Old 09-08-2010, 12:32 PM   #4564
Marianne Urbanski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Larry Cook View Post
So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now

Larry
Hey Larry!!
Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit. A great coach and a Great guy!! He inspired me to "cme over to the dark side" of the gym and I have never looked back!!! I will always be grateful for Larry's encouragement and hoaxing to crossft!!

Happy Birthday, and WELCOME LARRY to the AARP of crossfit!! (I hear you on the recovery from drinking.. try having a boat in the summer in new England!! Every weekend is a big party!!!

And... just for the record.. we "over 50 group"... we are in better shape than most 30 yo americans!!!
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Old 09-08-2010, 02:33 PM   #4565
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Larry Cook View Post
So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)

Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski!

I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts.

FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts.

I guess that's about it - I think I need to go take a nap now

Larry
Welcome aboard Larry. Those are some impressive numbers. One of the things about the over 50 crowd is that recovery takes longer. ALL kinds of recovery.

Quote:
Originally Posted by Marianne Urbanski View Post
Hey Larry!!
Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit.

That explains his numbers!
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Old 09-08-2010, 04:10 PM   #4566
Marianne Urbanski
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Re: Over 50 Crossfitters Sign In

So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd

My history:
5/09: 10:37
5/10: 7:40

today...my time.. (drumroll please!!... 6:28!!
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Old 09-08-2010, 05:35 PM   #4567
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Marianne Urbanski View Post
So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd

My history:
5/09: 10:37
5/10: 7:40

today...my time.. (drumroll please!!... 6:28!!
Marianne - AWESOME!! Congrats!! I wanna be like you when I grow up!

Larry - Great job with Marianne!

WU:

400m run
Front knee high kicks/donkey kicks
high knees
Twisting Walking lunges
Reverse Walking Lunges
Hip openers
hip closers
Spidermans
Inch worms (2 push-ups)
5 Sprints

WOD:

20 Min AMRAP

7 135# Back Squats (Did the 1st 2 rounds with 155#. One of my partners had an attack of common sense!)
10 walking lunges with 45# dumb bell on my right shoulder
7 Burpees (Yay! Burpees!)
10 walking lunges with 45# dumb bell on my left shoulder

5 rounds and I was 6 walking lunges short of my 6th round! GRRR!
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Old 09-08-2010, 06:31 PM   #4568
John Burch
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Re: Over 50 Crossfitters Sign In

welcome Larry
Great work Marianne
9/8 WU
run 5,6 blocks and back
20 tuck jump
run
10 pushup
run
10 wallball
5 pullup
20 backextension
15 K2E
15 GHD situps

WOD
15 Burpee
50 KB hang clean @ 35# 25 eacr arm
15 burpee
7:29

push prowler around parking lot @ 75# 50 to 60 yard each trip

m/55/180 CrossFitChesterton
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Old 09-08-2010, 07:32 PM   #4569
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Smokin' Marianne!
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Old 09-09-2010, 03:56 AM   #4570
Deb Weber
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Re: Over 50 Crossfitters Sign In

Nice Fran time Marianne!!!, happy birthday Larry.....

09.03.2010-Friday
AM: Burpees
PM Warmup, squat practice, clean practice, full squat clean

I dont remember what all other practicing I did, but I did a lot.
I finally got around to videoing and loved it - boy you can see all your mistakes for yourself!!!




09.07.2010-Tuesday

Warmup: run 400, step & stretch et al..... shoulder mobility
WOD:
1000 meter row
50 back squats - 135# (95#), from the rack
30 push press - 135# (95#), from the deck
All the shoulder "resting" it was getting worse, so I did 3x10x45# before this and skipped the PP, felt ok.
Subbed 3/4 mi jog for row - new shoes not broken in! backsquats were no big, nice and low I was happy with that. About 13 mins??

Shoulder rehab stuff, rowing et al.
Good Morning 1x10x85#, 2x10x75#



09.08.2010-Wednesday
first day back in the gym in like, 2 weeks?

Warmup: Row 500 (1:50!) et al
WOD:
Level 1
7 rounds for time of: (22:00 cap)
12 hang power snatch - 75# (45#)
21 box jumps - 20"

Level 2
7 rounds for time of: (25:00 cap)
12 power snatch - 95# (55#)
21 box jumps - 20"

Level 3
7 rounds for time of: (30:00 cap)
12 squat snatch - 95# (55#)
21 box jumps - 20"

14:45 Modified Level 1
Taking it easy with the shoulder, did Level I w/35# (like throwing a post-it around, but not worth more shoulder aggravation). I dont know, I wonder if it would be better for everyone to just do the full snatches but at a light enough weight so we learn to do them?? Guess I should practice those at home.

Snatch prax with 65#
3x10x145# DL

Will see how the shoulder goes.
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