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Old 04-06-2009, 06:02 PM   #591
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Today as Rx'd
Walking lunge 100 ft., 21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft., 18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft., 15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft., 12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft., 9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft., 6 Pull-ups, 6 Sit-ups

My time: 25:03
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Old 04-06-2009, 08:22 PM   #592
Terry Dickman
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Re: Over 50 CrossFitters Sign In

090406 MONDAY

Did this one at the high school, our gym is closed for spring break.
Couldn't get motivated had a sucky day at work
First 4 rounds of pull-ups split into 3 sets, did last two rounds unbroken.
Should have been able to knock out more pulllups on the first round but just felt drained when I jumped on the bar.

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

My time: 14:34 as Rx'd.
Did the same WOD back on 090227 time was 17:04
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Old 04-06-2009, 10:14 PM   #593
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Charlie, Mark, and Terry,

Great job on today's WOD! I didn't think it would be so difficult, especially having taken a "rest week." Still fighting a "Fran Cough" I got doing this one!
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Old 04-07-2009, 04:15 AM   #594
John Scott Rezendes
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Re: Over 50 CrossFitters Sign In

Charlie,
Yeah, the doc said something about drill bits and stem cells. You bring the ball peen and drill bits and I'll go down to the commissary for a quart jar of stem cells.

I'm going into my sixth "rest" day and while I've managed to drop 6 lbs with the zone in the same amount of time, I fret that I'm losing ground.

Terry absolutely killed that walking lunge WOD and I'm itching to give it a shot. Damn this type A personality....
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Old 04-07-2009, 09:32 AM   #595
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Scott,

Bet you don't lose as much ground as you think......rest does a body good! Props on the 6 pounds! Makes the pull-ups easier, at any rate.

Terry is our "rabbit" - - the guy to catch. He is a beast and an inspiration, that's for sure!
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Old 04-07-2009, 10:21 AM   #596
Charles Pyke
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Re: Over 50 CrossFitters Sign In

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WU: ½ mile run, Burg. WU

Press 130/135/140/145/140
PP 135/140/145/150/155
PJ 135/145/150/155/160(4)135(1)

Arms refused the command to lock out under the bar on last 160 PJ rep.
This WOD took a long time to complete…1½+ hrs.
Everything except first press set is PR.
One of the few WODs I can actually do in the base gym. Got it done this morning during sq PT.

Terry,

Glad you weren't motivated. Otherwise you would have beat your previous attempt by more than the 2 1/2 minutes your unmotivated self posted.

Scott,

Stem cells are in the frozen food aisle. Are you restricted from all exercise activities? There must be something you can work on. When you get back on your feet again, I would highly recommend doing Rippitoe's Starting Strength for a couple of months. Even though the general CF consensus is to just start doing scaled CF, I am convinced (especially after doing it myself) that a couple of months of SS has some benefits for us more seasoned infidels. One, you just start out stronger. And as Mr. Rippitoe says, "Stronger people are generally more useul and harder to kill". Two, I am convinced it toughens up your body, especially connective tissues, tendons, bones, and muscles for the rigors of CF. When I first tried CF, I had little injuries all the time. Now with a good foundation of SS first and then resumming CF, no problems. Even scaled, CF is hard on the ole body, especially for guys that are used to pushing themselves and won't quit even if it hurts them. Sound familiar? (I'd bet everyone in our little forum group has been, is, and will be guilty of this very crime). So far, for me, everything is holding together well. Also, your Zone diet will go a long way to helping things get better quicker. Lastly, I have a good selection of hammers in my tool box, but my binoculars are broken.
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Old 04-07-2009, 07:43 PM   #597
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Today I did

AMRAP in 20 minutes of 15x75 lbs. push jerks and 30 squats.

I did 6 rounds and 8 push jerks.
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Old 04-07-2009, 08:02 PM   #598
Charles Pyke
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Re: Over 50 CrossFitters Sign In

Mark,

Almost afraid to ask...what is AMRAP?
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Old 04-07-2009, 08:17 PM   #599
Terry Dickman
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Re: Over 50 CrossFitters Sign In

Scott, Sorry to hear about the knee, that sucks.

Mark and Charlie, Nice job on on the WODs.

Steve and all thanks for the props, I sure don’t feel like a rabbit. BTW Steve you have a few years on the rest, you have been my inspirations since I started.

Yeah, yesterday sucked, got a cut in pay and got my blood test results back. My total cholesterol has been high for the last 5 years, floats around 200 when I am on meds, Doc says it’s hereditary. I went off the meds in January thinking 3 months of CrossFit, Zone/Paleo diet, losing 7” of gut and 25 lbs would drop it, thought maybe I could prove the Doc wrong. My level was back up to 235…it was 240 five years ago when they put me on Welchol and Zetia.

Oh well not sure what I am going to do… except keep CrossFitting,. I have an appointment this week to go over it with my Doc. I just hate taking chemicals.

Did the main WOD today,…figured out if I keep throwing the steel plates on the floor my wife my want me to by some bumper plates.

TUESDAY 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press 135,135,155,135,135
Push press 155,155,155,155,155
Push Jerk 135,135,155,165,165
RX’d

no 5 or 2.5 lb plates to use (left’em at the affiliate) failed last set on 3rd rep, dropped bar then clean and jerked it 2x
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Old 04-07-2009, 08:54 PM   #600
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

090407 TUESDAY

Warm-up: Stationary Cycling: 10:00 / L3 / 100 RPM / 2.6 mi.
CFWU X 2 (Ab Mat situps subbed for GHDs.

WOD: (From CF Main Page)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads:


Warm-up: Push Press 45# X 15

Working:
Shoulder Press:
95 X 1
115 X 1
125 X 1
130 X 1
135 X 1 (PR by 10#).
Push Press:
115 X 3
120 X 3
125 X 3
135 X 2 (F-3)
135 X 1, F, 1 (Old PR was 145#....What the hay?)
Push Jerk:
120 X 5
125 X 5
130 X 4 (F-5) (PR by 10#)
130 X 4 (F-5)
Lost track of sets - - had one more, but Oh Well....Happy with workout.

Pull-up Rehab Work:
Static Holds: Each hold for 5 seconds unless otherwise stated.
1, 1, 1 X 2/3 height-1/2 height-1/3 height (15 sec total), 1 X 10s, 1 DH + 1 X 10s, 1 X 2/3 height-1/2 height-1/3 height (15 sec total).
Dead Hang pull-ups (full extension!): 3, 5, 3, 5, 5.
Rope pull-ups: (Used rope instead of towel): 2, 1, F, 2, 2, 2. Grip went quickly on these.
Assisted (feet on bench) pull-ups - negatives: 5, 5, 5, 5, 5.

Much better day today!
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