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Old 12-30-2008, 04:24 PM   #161
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Tuesday, 12/30/08:
Warm-up:
Stationary Cycling: 10:00 / L3 / 100 PRM / 2.6 mi. / HR to 108
CFWU X 3, plus trunk rotations.

WOD:
"Cindy" AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats

3 rounds in 3:15 as Rx'd.
Very nice, built, helpful soul interrupted my WO to assist me with my poor pull-ups / kipping and provide training/strengthening tips. Totally threw me off - - lost my focus and just could not complete this WOD.

"Annie" 50 / 40 / 30 / 20 / 10 Double Unders/Sit-ups for time.
Since I get about 1 DU per every 30 or 40 singles, I did singles.
Time = 9:19 for:
100/50, 80/40
, 60/30, 40/20. 20/10 singles/sit-ups.
Rope was too short, so LOTS of tripping and hitting the back of my head. Sit-ups were unbroken for first 50, broken at various points thereafter.

Tabata Squats:
16, 16, 14, 12, 11, 12, 12, 12 = 105-PR.
Had to fight for this one - - pretty tired.

Weighted Push-ups:
45# X 10 X 2
(unassisted), 3rd set (spot on last two reps).


Wow, Mark and Wow, Diane! Strong work for both of you. Diane, the 20# lie down, get up thing sounds brutal. Mark, you are an animal to do "Michael" in the middle of all that other work!

Take care, both of you!
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Old 12-31-2008, 06:25 PM   #162
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Wednesday, 12/31/08

Warm-up 3 rounds of
;
100 single unders
10 OHS with pvc pipe
10 GHD Sit ups
10 push ups
Samson Stretch

WOD for time:
200m Sprint
50 Squats
200m Sprint
50 Push-ups
200m Sprint
50 Box Jumps
200m Sprint
50 Sit-ups
200m Sprint
50 Wall Ball Shots 20lbs
200m Sprint

My time 26:25
I thought the gym opened at 10am, after checking the website and eating breakfast found out they were opening at 8:30 to 11:00. Sooo...with only an hour to digest I did the WOD an hour earlier than planned. Actually made the 50 box jumps unbroken, not at blazing speed but it felt good to get through them all with out stopping.

http://home.comcast.net/~tdickman/12-29-08.jpg
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Old 12-31-2008, 06:35 PM   #163
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Strong work today, Terry! Happy New Year!
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Old 12-31-2008, 06:59 PM   #164
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Wednesday WOD 081231 (at CrossFit Modesto: Thank you, Denise and Mike Choate!)

Warm-up X 2:
Run approx. 200 meters around complex, 5 burpees, 15 sit-ups, 10 squat jumps.

(Fight Gone Bad)
3 rounds of 1 minute each of:
Sumo Deadlift High Pulls - 75#
Push Press - 75#
Box Jump 20"
Rowing (Calories)
Wall Ball Shots (20#)

75 / 74 / 67 = 216
12# wall ball.
16" BJ
Used 75# for SDHPs (all 3 rounds)
Used 75# for PPs first two rounds, scaled back to 55#, 3rd round.
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Old 01-01-2009, 10:52 AM   #165
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Wednesday I did nothing but my 95 burpees.

Today, I Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from the knees.
Did 96 burpees.
Did 30 C&J for time w/80 lbs.
My time: 7:45
The burpees are wearing me down because I have no pure recovery days.
The end of burpees is near, and I will celebrate it.
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Old 01-01-2009, 01:24 PM   #166
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Hey Mark,

What a way to "ring in" the new year; or do I say "Burp" in the new year?
You and Diane will be proud of me.....I went to an affiliate yesterday and we did burpees during the warm up. I don't know what I was worried about, except perhaps looking like a "spaz...." Klutziness runs in my family - - it's hereditary.....got it from my wife and daughter....

Have a great day. Gonna go do a little something, tho it's really a rest day for me!
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Old 01-02-2009, 06:13 PM   #167
Diane Dennis
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Re: Over 50 Crossfitters Sign In

I haven't checked in for a couple of days because I'm battling a head cold, bad weather and general depression over my gym situation. But things are looking up.

Mark - I wouldn't be too concerned about doing one less round than me on the AMRAP thrusters/HPCs/SDLHPs because you did it AFTER 94 burpees and "Michael"!! I don't like to cuss on the boards, so let's just say that that was fricking awesome! On another note, your 100th day is drawing near and I hope all is going as planned for that 100th day! I've been thinking about it every day since I learned the significance.

Terry - So glad you're using that lifting pic for your avatar - I still say you look young and strong. And way to go on those box jumps! I'm not getting much jumping in so I want to be you!

Stephen - You are definitely back strong. Your DU adventure with Annie had me wincing - it must hurt like heck to whack the back of your head. I've whacked a lot of places but not my head. Yikes! Hang in there and for goodness sake, get a longer rope. I'm gonna mail you one if you don't!

Today:
Ran down to the CLBBG - worked with trainer:
3 rounds dumbell swings
3 rounds sit-ups - 30/20/10 - 10 sec rest between
4 rounds supermans - don't remember reps
Deadlifts: 8 x 95#; 8 x 115#; 6 x 130#
Clean and jerks: 8 x 65#; 6 x #75 (jerk was difficult); 8 x 65#
split lunge jumps - unweighted 14 ea leg; 20# weight - 10 ea leg; unweighted 10 ea leg
20 squat jumps
90 sec mountain climbers, 90 sec plank, 10 push ups (no rest between)
sit ups - 70 sec (about 45 reps)

Here's the best part of the morning: I discovered a C2 rower behind some useless machines! This is important because next Monday night I am going to my first winter rowing session with the Three Rivers Rowing Association. My plan is to row the last two winter sessions (indoors in a tank) and then compete for a seat on my corporate team in the spring. Crossfit has given me the confidence to take this on despite my over-50 status!
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Old 01-02-2009, 07:03 PM   #168
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
I haven't checked in for a couple of days because I'm battling a head cold, bad weather and general depression over my gym situation. But things are looking up.

Today:
Ran down to the CLBBG - worked with trainer:
3 rounds dumbell swings
3 rounds sit-ups - 30/20/10 - 10 sec rest between
4 rounds supermans - don't remember reps
Deadlifts: 8 x 95#; 8 x 115#; 6 x 130#
Clean and jerks: 8 x 65#; 6 x #75 (jerk was difficult); 8 x 65#
split lunge jumps - unweighted 14 ea leg; 20# weight - 10 ea leg; unweighted 10 ea leg
20 squat jumps
90 sec mountain climbers, 90 sec plank, 10 push ups (no rest between)
sit ups - 70 sec (about 45 reps)

Here's the best part of the morning: I discovered a C2 rower behind some useless machines! This is important because next Monday night I am going to my first winter rowing session with the Three Rivers Rowing Association. My plan is to row the last two winter sessions (indoors in a tank) and then compete for a seat on my corporate team in the spring. Crossfit has given me the confidence to take this on despite my over-50 status!
Diane - - Welcome back at it! Really strong work today too! I have the cold you're talking about - - BIG TIME! I wanna work out soooooo bad........wwwaaaaaaaaahhhhh!!!

What a great find - - a C2!! I absolutely love those things. We only have one at my globo and I don't think I've ever had to fight anyone to use it - - it just sits vacant 99% of the time. The other 1% is me, I think! As soon as I have the $$, I am buying one for myself.....

Take care! Hope to be back at it in a day or two....
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Old 01-02-2009, 08:04 PM   #169
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Played tennis for 3 hours. It was 83 degrees here today. A record for Jan. 2

Then 97 Burpees

Then 50 pull-ups in sets of 10

Then ran 4 400m runs w/2minute rest between each.

Good luck with the rowing Diane. My rowing is very sporadic because the rower at my gym is broken about 50% of the time.

My cousin that challenged me to complete the 100-day burpee challenge is on his way home from Iraq as scheduled. He is actually in Kuwait at this time, waiting for the day he flies home. He has kept up his end of the bargain, and I have 3 days to go.
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Old 01-03-2009, 03:40 PM   #170
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Re: Over 50 Crossfitters Sign In

Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Did 98 Burpees.
Ran 1 mile on the road in 8:28
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