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Old 01-28-2009, 07:06 PM   #321
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

WEDNESDAY 090128

REST DAY
(but was too motivated to rest.....)

Warm-up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 miles / HR @ 98
CFWU X 1, with shoulder dislocates, body circles, trunk rotations

WOD
Thrusters X 1, 1, 1, 1, 1, 1, 1. Post Loads
Warm-up = 45# X 10
95#
105#
115#
125#
135#
145# (F) -
Very minimal assistance est. less than 5 pounds provided. CF "buddy" saiid I'd have had 140#.
140# PR


Note:
Big PR for me today......WOO HOO! To my knowledge, never was able to put more than 95# up on a thruster, so PR by 45#! Also PR'd on cleans by 10# (got 125# up by myself). Assistance for 135 and 140/145 from friends who helped me rack the weight, then I did the thrusters.

Homework - - work on cleans!!!

New Year's Challenge: Day 28 X 2 = 56 Burpups.

DHPUs
(Had to cut WO short, so.......)
AMRAP in 5 minutes, Max pull-ups. Rest 30 seconds between sets.
Alternating grip: 4, 3, 3, 2, 3, 2, 1 = 7 rounds, 18 Total.

I was REALLY pleased with today's workout! Things are starting to come together!
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Steve 5'10"/197/60 yrs. My Log Perseverance through adversity

Last edited by Stephen R. Lampl : 01-28-2009 at 07:15 PM.
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Old 01-28-2009, 07:21 PM   #322
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Stephen - The "Kilo"?!? - are you kidding me?!? Fantastic!! Wow - you are getting better at this stuff every day. And I LOVE the new snow avatar!

Today

Had an early morning meeting and had to miss my gym workout. Made up for it by doing my "Stadium to Stadium Steps" run at lunch. Proudly not a PR! It took me 30 minutes longer than normal because I dashed into the Sideline Store at Heinz Field and bought myself a really cool new Polamalu jersey to wear to the Super Bowl party on Sunday. Kind of weird running with a bag in my hand so I stuffed it down the front of my jacket and looked like I had put on about 15 pounds! But it made me run like I was a crazed Polynesian safety! I kept looking for the big interception on my way back to work, but to no avail! Oh well, I'll have to leave the big defensive play to my boys on Sunday! Woo hoo! Go Steelers!
Hey Diane,

I'm with you.......GO STEELERS!

Thanks (about the "Kilo")! It was fun. Didn't know if I could do it, so getting through was a pleasant surprise. Thanks on the avatar, too! Takes a snow avatar lover to know one!!!!
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Old 01-28-2009, 11:10 PM   #323
Terry Dickman
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Re: Over 50 CrossFitters Sign In

Congrats on the PR Stephen and nice work on the WOD! Hi Five http://forums.azcardinals.com/images...s/highfive.gif

AND

http://forums.azcardinals.com/images...0cardinals.gif

WOD 1-28-09
For Time:

100 Squats
1 Mile Run
50 Squats
800m Run
25 Squats
400m Run

My Time 20:52

http://home.comcast.net/~tdickman/1-28-09.jpg
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53/5'11"/200 lbs My workout log (WFS)
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Old 01-28-2009, 11:33 PM   #324
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

Terry,

Great work on your WOD......Smokin' time!

And Thanks!!
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Old 01-29-2009, 11:06 AM   #325
Diane Dennis
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Re: Over 50 CrossFitters Sign In

Yesterday
I used all of my balance and agility gained through CrossFit to navigate my way to and from work via foot and public transportation during the worst freezing rain that I have seen in a long time. I thought I might have to crawl across the Clemente bridge but some guy wearing boots with sharp metal cleats let me hang on to his arm. Whoo – bad stuff. Got home and had a drink instead of going to the gym.

Today
Ran (sort of) to the GLBBG – worked with trainer

2 min plank
30 sit ups
21 burpees
21 dumbbell swings

DLs: 8 x 85#; 6 x 105#; 4 x 125#; 2 x 145#; 1 x 165# (PR)

100 jumping jacks
2 min plank

Had to cut the workout short in order to catch the bus and still make it to work on time. Roads still too dicey to venture out in my car.
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Old 01-29-2009, 11:39 AM   #326
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Today, Did CFWUx3 w/assisted dips

Did modified “Elizabeth” with 65lb. squat cleans and assisted dips.
My time: 13:56

Then did 65lb. shoulder press
21-15-9 reps

Did assisted pull-ups 21-15-9 reps

I have previously done "Elizabeth" with 90lb. squat cleans, but wanted to go lighter to make sure my groin injury did not become a problem.
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Old 01-29-2009, 11:47 AM   #327
Mark Ervi
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Re: Over 50 CrossFitters Sign In

Stephen and Diane, Congrats on the PR's.

Stephen, the pressure is on. I will be chasing that Thruster weight.

Diane, I wish the computer worked on the rower at my gym, so I could gauge my performance. All I get to do is sit down and row for 2 minutes, 5 minutes, whatever, with know awareness of how much I am improving or not.
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Old 01-29-2009, 06:35 PM   #328
Diane Dennis
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Re: Over 50 CrossFitters Sign In

Mark - What a shame about your erg. As CrossFitters, we're programmed to go harder and faster than the last time, and without the screen working, it's impossible to judge. Make sure it's not just a low-battery thing - my trainer told me that on our old C2, a nearly dead battery in the screen can cause incomplete read-outs.

Terry - Wow on the 1/28 WOD!! You are making the most of your opportunity at your affiliate. You are totally killing it! But I think that until winter is over (late March-ish), you should only run indoors and not post any more pictures of those warm, gorgeous, embracing beaches that you stride upon. That last beach photo nearly did me in - as a runner, I'm hanging on by a thread here in Iceburgh! Fortunately, I've got those really cool football guys (I won't mention the STEELERS again since you're a Cardinal (cough-cough) fan) to keep me going during this miserable-a$$ weather.
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Old 01-29-2009, 09:29 PM   #329
Terry Dickman
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Re: Over 50 CrossFitters Sign In

Thanks Diane,
Yes the affiliate has been awesome. It's definitely keeping me motivated. My running has improved some. I am actually thinking of getting my L1 Cert eventually. Most likely I will wait until summer, if there is one close by.

I am not a real Cardinals fan but I did have season tickets for 4 years back in the early 90's. I am actually a 49er fan... since childhood. Anyway I am rooting for the Cards. Soo...maybe should make a wager?? Something like the the loser has to do the # number of burpees of the total score.

Sorry about the beaches I did live in Mass. for 3 years, and experienced a few ice storms, so I definitely don't envy you this time of year. But hang in there, only a few more months for warm weather.
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Old 01-29-2009, 10:31 PM   #330
Stephen R. Lampl
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Re: Over 50 CrossFitters Sign In

THURSDAY 090129

Woke up with a really sore back - - don't know why, but WO plans for today obviously changed.....

Warm-up:
Stationary Cycling
10:00 / L3 / 100 RPM / 2.6 mi / HR 100
CFWU X 3, minus GHD Situps and back extensions. Arm circles, shoulder dislocates, trunk rotations and body circles included. Still didn't help back.....

WOD:
Had planned on "Elizabeth". Changed to.....
Clean Practice Session.
PVC cleans - -
Focused on hip drive and form
Burgener Warm-up (PVC)
45# bar - - 15 X 1.
Again, focus on form and hip drive. 5 X 3 interspersed through heavier lifts to "remind me" of form.
95# X 5 X 5. Didn't use any higher weight so I'd concentrate on form. There were several times the bar just flew up and I got under it really easily.....
This was the best experience I've yet had with cleans. Gotta keep at it.

2K Row. Concentrated on leg drive.
First 500m @ 20 - 22 SPM. Avg 2:02 - 2:05 / 500m. Got 1:59 once!
Remaining 1500m, moderate row. Avg 26 SPM.
Time: 8:45.
Average over 2K - - 2:11+ /500m.

Called it good for today. Kinda BLAH, but just had this feeling that if I'd pushed, I might have injured myself.
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