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Old 01-13-2010, 06:37 AM   #2881
John Jaeckel
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Re: Over 50 Crossfitters Sign In


I think I'm gonna pass on that challenge. I want to focus the next couple of months on a couple of weak areas for me— pullups and a lot of the overhead Oly stuff.

I found some nice pullup focused strength programs this AM elsewhere on the site which I plan to work in once a week and see where I get in terms of how many clean full hang pullups I can do. Right now, I can do 2. Losing another 13 pounds (my goal this year) will no doubt help!

I am pretty strong at stationary press, but not at push press or push jerks, and I want to go up 35-40 pounds in OHS this year. So I plan to do a lot of Sotts Press at home, and push press/push jerk work at Rogue.

Then this spring I am going to start working in some 10K runs as WODs once a week for fat loss.

I really like the CFSB type programs you post. When I'm not going in to the box, I do a lot of similar stuff to what you're doing here at home. So please keep posting them. Wouldn't mind doing a challenge like the one you describe maybe later this year as I get closer to trying to reach my "big" 2010 goal: dead lifting 2x my weight!
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
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Old 01-13-2010, 06:57 AM   #2882
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

Thanks, John and Jeff. I see I have some massive catching up to do with you all.

AMRAP 15 minutes
10 Hang Power Cleans (65 lbs.)
10 Push Ups

10 rounds, 5 HPC's

Very light pullup and ring dip work.
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Old 01-13-2010, 12:54 PM   #2883
Jim Cordes
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Re: Over 50 Crossfitters Sign In

1/13 WOD.

Tabata sit-ups, then
3-3-3-3-3 Deadlifts, then
50 DU's, 10 K2E, 50DU's, 10 clapping pushups.

12 Tabata sit-ups (all rounds were 12 except last which was 13)
225-245-265-285 (2 only)-275

Everything felt great except double-unders: when I get tired I miss a lot. My PR on deadlift is 1x 285# on Crossfit Total day; I tried 285# a month or so later and failed, so it was great to get two reps in today. The two reps were pretty bad form, but when I went back down to 275# I did three with good form. K2E's were slow but legit, with no swinging. Clapping pushups are just fun.

The Claw
M/52/5'8"/162 lbs aka "The Claw" at (WFS)
Twitter: @ClawIsFit
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Old 01-13-2010, 05:32 PM   #2884
Deb Weber
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Re: Over 50 Crossfitters Sign In



Push press: 8, 8, 8, 8
65/75/85/90? 95? Had to be 90(f at 4)

Complete as many rounds as possible in 12 minutes of:
7 burpees
14 pull-ups
6 rounds+7 I sucked today; couldn't figure out what was wrong!! Was so preoccupied w/my torn hands, I didn't realize I wasn't kipping right (forgot to pull in and push out at the top). Did I mention the burpees were EASY???

DAY 10 of the burpee/d-u challenge
So, a quick easy 15-20 double unders. (Friday we have to do 5 rounds of snatches/50 DUs - oh boy)

Then single leg stepups - 20" box w/45#, 2x10 each leg.

Then small sets of 20-30 more pullups - the right way, darnit!

Then deadlifts:
warmup w/95, 125 for 5, worked up to 205 (happy with the back, pulled 230 in summer, will just have to work back up to it)

Then row 500.
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Old 01-13-2010, 05:40 PM   #2885
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

SU, pushups, situps, DH pullups, dips, OHS (#45#65#75), good mornings (#45#65#75)

#185 DL
#155 Bench press
#105 Push Press

Finished in 21:59.8 Could have gone heavier in the DL and Bench, but the PP was juuuust right.

bought out with some MU work
"Oh, come on, Little Debbie, don't cry! It makes my knees hurt!"
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Old 01-13-2010, 06:02 PM   #2886
Diane Dennis
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Re: Over 50 Crossfitters Sign In

01/13/10 workout at CrossFit Confluence

After the long lay-off from CrossFit, I was incredibly sore yesterday and took the day off. Unfortunately, I was just as sore today and had to do “Fight Gone Bad”. I was mentally and physically unprepared and I totally stunk. But that leaves a lot of room for improvement next time, eh?

My order was rowing, wall ball, SDLHP, box jump, push press.

I rowed OK (beat a young guy all 3 rounds of rowing), could barely do wall balls after rowing, was spaced out on SDLHPs (wrong stance, wrong grip – and nobody corrected me), too paranoid to jump so I did step-ups on the box, and then thought I should be doing shoulder presses instead of push presses. All in all, a complete disaster. Debating whether to actually post my numbers and be an object of ridicule. Maybe tomorrow after I lick my wounds. Geez.
F_51_5'7"_138 "Age only matters if you're wine!"
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Old 01-13-2010, 07:12 PM   #2887
John Burch
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Re: Over 50 Crossfitters Sign In

WU Stretch Pushup GHD Situps

O/H Squats
3@ 65
3@ 85
3@ 95

WOD 7 Rounds
10 Ring Dip
10 Pullup

m/55/180 CrossFit Chesterton
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Old 01-13-2010, 08:01 PM   #2888
John Jaeckel
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Re: Over 50 Crossfitters Sign In

1/13/10: REST

But, rewarded a good business month with some purchases at Rogue: a pair of 25 lb. bumpers (now have 230 lbs. bumpers and 275 lbs. iron), 26 lb. and 35 lb. k-bells (now have sets of both), and some Rogue wood rings!

I had been doing ring dips and ring pushups at home with some Monkey Bar Gym straps/handles where the metal adjustment bracket was KILLING the outside of my arms (bruises after very WOD using them). Sold those on eBay to a local guy.

Only thing really missing from my home gym now is a C2, but I think that will happen next winter, Lord (and business) willing.

My 7 year old was down in the gym helping me organize tonight— and did a clean pushup also learned how to sumo DL a 26 lb. k-bell. Great stuff.
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
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Old 01-13-2010, 08:35 PM   #2889
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Took 2 rest days then worked out today.
Felt really good

Warmed up w/ 3 rounds CFWU w/assisted dips
Did 6 minutes running on treadmill

Then I did 500m row in 2:21 to warm up, rested 2 minutes, and then did max effort 500m row in 1:49

Then I did dumbell shoulder press
10x15lb. dumbells

Then shoulder press w/95lb. barbell 1-1-1-1-1
Then shoulder press w/75lbs. 3 sets of 10

Then 3 sets of 10 Knees to elbows

Back squats
Mark Ervi
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Old 01-13-2010, 08:43 PM   #2890
Tim Fisher
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Re: Over 50 Crossfitters Sign In

MRI showed no tear, just tendonitis and a fluid sac. Foot is still hurting but I am able to workout just can't do any running. Took it easy today, rode bike for about 20 min. and did some heavy dead lifts.

10 x 45
5 x 135
5 x 225
3 x 315
1 x 365
1 x 385
1 x 405

Felt like I probably could have made 425 to 450 if my foot had not been hurt.
Went home and iced it, doesn't feel to bad.
54 6'0" 240 Go for the Goal

Last edited by Tim Fisher; 01-13-2010 at 08:46 PM..
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