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 05-03-2010, 08:25 PM   #3741
Pat Quigley
Member Pat Quigley is offline
 
Pat Quigley's Avatar
 
Profile:
Join Date: Oct 2008
Location: Phoenix  AZ
Posts: 867
Re: Over 50 Crossfitters Sign In

found out that I have a torn meniscus and other various stuff going on in right knee. Ortho eval scheduled for day after Level 1 Cert.

No pain. Just this swelling that seems like a few days to almost go away.

Still doing modified leg presses as sports med. recommended. This is to correct for improper tracking of the patella and minor erosion of cartlege behind it.

After this warm up and bench presses: 10X135, 10X185,5X225.

Sunday 100502
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Scaled this to 65# to work on form. Completed in 15:33.
__________________
M,72,5'11",255. Level 1, Movement. certs.
  Reply With Quote
Old 05-04-2010, 04:26 AM   #3742
Jeff Kilinski
Member Jeff Kilinski is offline
 
Profile:
Join Date: Nov 2008
Location: Glen Ellyn  IL
Posts: 303
Re: Over 50 Crossfitters Sign In

Sorry its taken so long to report in. I'm finally back from Colorado. I flew out, but drove back. Left Sunday morning and got back yesterday mid-day. The drive to the competition on Thursday (to Castle Rock from Durango) was something out of a bad movie. There was a snow storm on the mountain that shut the highway down. We were on the summit of Wolf Creek Pass with about 50yd of visibility when the semi's started to jack knife and I saw a minivan against the rocks. We tried to stop. The the car hauler ahead of me, myself and maybe the semi behind me, had our brakes locked but we were sliding down the mountain it was so icy. Finally a plow came by and we were able to get through the pass. Pretty wild stuff.

The Games were great. The events for the masters were "Double Under Helen", Max Effort Thruster, and a "Chest to Bar" Cindy. There were 8 men and 3 women competing.

I edged by in the last couple of CTB pullups to place first in the first WOD with a time of 12:12.

I was crushed in the ME Thruster. Failed 3 times at 155 and settled for 150. Scott Olson, a local, completed at 205lbs and our own Greg Major was second at 205.

On the third event, AMRAP of chest to bar pullups Cindy, I completed 13 full rounds. Scott Olson who was in first going in did 15.3, and Mark Fischer, the guy I edged out in the first WOD, did 14 rounds +2 pull ups. The final rankings for the day remained, 1st Scott Olson, 2nd Mark Fischer, and 3rd myself. There were no real technical awards yet for the division since it's a global tally, before announcing the overall WOD for the final day, Skip from Front Range Crossfit asked us to come forward and recognized the "Masters" and our efforts. Crowd gave us a standing ovation which was cool.

The complete results are posted here (wfs), http://scores2010.crossfit.com/scoring/p/105/

The overall results are here (wfs), http://scores2010.crossfit.com/scoring/north-central/

The folks from Front Range Crossfit did a great job organizing the event. The main WODs were indoors and you could get close to the competition.

The weather, forecast to be crappy, turned out nice.

Had a good time hangin' with "The Major". Altitude was a challenge. My shortcoming was my relative strength, I was able to bang out a good number of unbroken doubleunders and chin ups pretty well. Terry and Mongo, you guys should do well in the global rankings.

All in all it was a great trip.
__________________
_________________
M, 51, 6', 175

Last edited by Jeff Kilinski : 05-04-2010 at 04:38 AM.
  Reply With Quote
Old 05-04-2010, 04:53 AM   #3743
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

Jeff...Outstanding work. Sounds like a fun trip. Hope you rewarded yourselves with some cheat beers afterward.

JJ...I'm a little curious about the weighted pullup with assist bands. Seems almost counter-intuitive. Wouldn't you gain more by being able to do the pullups un-assisted first? Just saying.

5-4-10
WU: BW squats/ring pushups/OH stepups/DH pullups/150m 45# farmer carry/ring dips/flutter kicks

Repeated Day 3 of Starr back rehab
HPC and PJ
25x45#
25x50#
25x55#

Backsquat WU
10x45#/10x95#/5x115#/5x135/5x175#

WOD
10 RFT of
3x185# back squats
6xHSPU (w/ Smith Machine assist)
5xpullups (I actually planned to do 9 pullups but my my hands & grip were so destroyed from the HPC and PJ that I could only just get 5 before falling off)
Time was 25:59
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"

Last edited by John Scott Rezendes : 05-04-2010 at 04:55 AM. Reason: knuckleheadedness
  Reply With Quote
Old 05-04-2010, 08:17 AM   #3744
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

Quote:
Originally Posted by John Scott Rezendes View Post
JJ...I'm a little curious about the weighted pullup with assist bands. Seems almost counter-intuitive. Wouldn't you gain more by being able to do the pullups un-assisted first? Just saying.
Yeah, it's goofy. But it's all based on the equipment I presently have and what I'm calculating as my 1RM (BW+10 pounds).

I can probably do two clean at that "weight." But Wendler recommends going at 90% of your actual 1Rm for the first month.

Then all your weights/loads are calculated as percentages of your 1RM, culminating in Week 3 with AMRAP (at least 1) at 95% of your 1RM.

So, all that said, I don't have any #1 or #2 bands (yet, will by next week, on order from Iron Woody).

So I am compensating by using the #3, counter-balanced by weights in the vest (in yesterday's case, to approximate 65%, 75% and 85% of my 1RMó and actually it seemed about right!)

Next week, I will do:

3 at 70% of my 1RM (#2 band)
3 at 80% (#1 band)
AMRAP at 90% (body weight)

Week 3, I will do:

5 at 75% of 1RM (#2 band + 10 pounds)
3 at 85% (#1 band + 10 pounds)
AMRAP (at least 1) at 95% (BW+5 pounds)

It's a lot of guesstimating, but I think it's fairly accurate. Tricky with pullups because you have to use bands and/or the weight vest to nail the various percentages of 1RM.
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 05-04-2010, 08:24 AM   #3745
Diane Mahoney
Member Diane Mahoney is offline
 
Diane Mahoney's Avatar
 
Profile:
Join Date: Jul 2009
Location: Denver  CO
Posts: 857
Re: Over 50 Crossfitters Sign In

Awesome Jeff! And so glad you survived the spring storm drive from Durango. Yikes, that is scary. Wolf Creek Pass can be some terrifying stuff.

Altitude. I always forget about that. It definitely makes a difference. A couple of years ago, I ran a 5k in Knoxville, and shaved about 3 minutes off my time. And it was hilly!
__________________
F/46/5'3"/135# CrossFit Denver
"I'm not just old, I'm old and Badass"
  Reply With Quote
Old 05-04-2010, 01:58 PM   #3746
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

5-4-10

WU: Elevated push ups-20"/Kane squats 45-55-60/50# KB swings/burpees/situps/pass throughs/Tabata row-8 iterations

Day 5 Starr back rehab
HPC & PJ
25x50#
25x55#
25x60#

Back is feeling pretty good at this point, but I figure I better stick to the plan or risk re-injury. The A/C was out at the gym and the "crosstraining" room was sweltering. 92f outside so I can only guess what the temp inside was.
__________________
m/54/5'11/198
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
  Reply With Quote
Old 05-04-2010, 06:19 PM   #3747
John Burch
Member John Burch is offline
 
John Burch's Avatar
 
Profile:
Join Date: Oct 2006
Location: Valparaiso  In
Posts: 741
Re: Over 50 Crossfitters Sign In

WU stretch, jumprope 20 GHD back extensions 20 GHD situps 20 K2E

WOD
10-1 pullup
1-10 135# push press
16:42

Post WOD 4 rounds
35# KB TGU into 10 walking lunge KB overhead

Nice work Jeff I would have loved to see the standing O thats just cool as cool

m/55/178 CrossFitChesterton
  Reply With Quote
Old 05-04-2010, 06:22 PM   #3748
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

Outstanding showing, Jeff! Glad you enjoyed it! Too bad the weather almost ruined the trip!

100504 TUESDAY

No workout again today. Infection and swelling in my left left are still somewhat active, so time for "RICE" and some active rest.
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity

Last edited by Stephen R. Lampl : 05-04-2010 at 06:25 PM.
  Reply With Quote
Old 05-04-2010, 06:44 PM   #3749
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,589
Re: Over 50 Crossfitters Sign In

Jeff- That was SO awesome!!

Warm Up:

.33 mile run

3x5
-Elbows to knees
-Overhead Squats
-Burpees (Yay! Burpees!)

WOD:

5 RFT

-20 Assisted & Jumping Pullups,
-30 Pushups (went to kneeling to keep my plank, still, they were hard!),
-40 Situps,
-50 Squats
with 3 minutes rest between rounds (aka "3 minutes of Heaven". Still too short!)

38:10

-3 Burpees (Yay! Burpees!) for being a minute late to class!
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 05-04-2010, 08:36 PM   #3750
Tim Fisher
Member Tim Fisher is offline
 
Tim Fisher's Avatar
 
Profile:
Join Date: Jan 2009
Location: Rockvale  TN
Posts: 91
Re: Over 50 Crossfitters Sign In

Suitcase Squats - 110#x10,120x10,130x10,140x10,150x10,160x5,170x5,18 0x5
assisted chin ups - 50 (10,10,10,10,10)
15 min. bike
__________________
54 6'0" 240 Go for the Goal
  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

vB 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 10:24 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.