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Old 08-09-2009, 10:20 AM   #1571
Tom Rolen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Pat Quigley View Post
Diane, nice job on the push ups.

Did the 5 X 5 dl's.

Warm up with 10 X 135

5 X 225
5 X 315
5 X 365
5 X 415 (2 X 415, then failed)
5 X 275.

Still learning the hook grip. It went better with the grip today. When the weight got heavy, the grip failed after a few reps. Finished what I could with a flat grip. No cut calluses though.
Pat, You are a STUD no doubt about it. I would love to sit back and talk training with you over a beer and a pizza. Of course paleo.

TR
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Old 08-09-2009, 12:10 PM   #1572
Terry Dickman
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Re: Over 50 Crossfitters Sign In

We have 6 new Crossfitters over 50 that joined our Box. One is 72 years old.

I would have to say our first On-Ramp was very successful. 13 people signed up...13 people returning to join our regular classes...100% retention rate!
People were really stoked about their new time after repeating the Day 1 WOD on Day 12. Plus a few are already shedding some fat. We have one over 50 member who has dropped 10 lbs the first month...he cut out the sugar.

These links are WFS.
Day vs. Day 12
Our New Members
Video of On Ramp Day 7
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Old 08-09-2009, 12:25 PM   #1573
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

72! That's awesome!

Today, I did pushups on my toes as part of the warm up. Ten of them. I am so thrilled about the pushups! Thanks for the kudos, you guys!

Then:

Sunday 8/09/2009 ***Swing & Slam*** For Time: 50-40-30-20-10 #53 (#35) KB Swing “Russian” #20 (#12) Slam Ball

I used a 26# KB and a 10# ball. Oh man, each time around rep 15 my arms were ready to give out on the slam ball.

Then I signed up for autopayment at the gym, so I guess I'm officially a CrossFitter.
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Old 08-09-2009, 01:55 PM   #1574
Tim Fisher
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Re: Over 50 Crossfitters Sign In

rest day today plus it's a busy day since I' a minister. I'm lifting in my first powerlifting competition in Sept, Any pointers on training for the deadlft would be appreciated. I'll be in the 220 weight class. I've never done a DL till January so I'm please with my progress. Some of you are unbelievable, any help appreciated. I did have a knee replacement about 9 years ago but it really does'nt hinder me much. I have really enjoyed this thread, the encouragement on here is great.
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Old 08-09-2009, 03:54 PM   #1575
John Warkala
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Re: Over 50 Crossfitters Sign In

Terry - Excellent job with that retention %.

Diane M- On the push ups, You go girl !! (Sorry but I never had a chance to say that to anyone before)

Tim- On the DL, if you don't already have them, try to find some of Mark Rippetoe's books, specifically, Practical Programming. Be careful not to overtrain.

8/9/09
Row 42 min- 10036m Looking to break 40 min for 10k by the end of the year.

Weigh in day today, lost 3.6 lbs for a total of 32 lbs lost since May 1.
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Old 08-09-2009, 08:19 PM   #1576
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Terry...That's exciting news on the retention from ramp up to regulars.

Diane...Little victories, little victories.

This weekend, I did not workout at all. Lots of yard work and busy stuff though. CF is a huge boost in quality of life. Worked easily the whole weekend. Just have to learn to be careful with the heat. My tolerance for it is way up, but sometimes I think I go to far and get a bit overheated.

Have great week everyone.
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Old 08-09-2009, 09:46 PM   #1577
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Saturday 090808
Deadlift 5-5-5-5-5 reps

365lbs, 385lbs, 365lbs, 375lbs(4), and 365lbs
Work Performed: 16,546.841 ft*lbs
Strained my back on rep 5 of second set, taking 2-3 days of rest to recover.
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Old 08-09-2009, 10:59 PM   #1578
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Today (Aug.9)

WU x 2 (same)
* 1:15 planks felt easy today - will do them again next week

ME (max effort) Front SQ - 65x5, 75x4, 85x3, 95x2, 105x1 (not low enough), 95x1

*can't drop weights in this setup yet and am working out alone so erred on side of caution

WOD - AMRAP in 15 min

15 SU
10 jumping PLUs (subbed 34# thrusters)

Score: 9rds, 15-SU, 5-THRs
----------------------------------------

My weekend is coming up so that makes 4 WODs this week.
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Old 08-09-2009, 11:07 PM   #1579
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Mark - DOMS is delayed onset muscle soreness, usually it comes on 12-24 hours later. (Bodybuilder talk I suppose). I used to find it so bad that climbing stairs or getting up and down from a seat was painful after a sqat workout would kill. Now (that I'm older) I find if I get any soreness from intense workouts its usually 48 hours later and not as annoyingly painful.

Diane - keep going on those push ups! That is a good milestone.

Terry - "ouch" on the back but good decision.

Everyone else - nice work, keep posting (I like community)
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Old 08-10-2009, 05:24 AM   #1580
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Linda-
Thanks DOMS definition. I am definitely one who feels the pain 48 hours later as well.

Yesterday- Rest Day

Today-
Warmed up w/3 rounds of Samson stretch, 15 squats, 15 sit-ups, 15 push-ups from knees.

Did “Tabata Something Else”
8 rounds of pull-ups, push-ups, sit-ups, squats. Completing all rounds in 20 seconds w/10 seconds rest and completing all pull-ups before going to push-ups and so forth. Using 16 minutes for the whole WOD.
I did
28 pull-ups
53 push-ups
71 sit-ups
89 squats
Total: 241
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