CrossFit Over 40

WODs, Diet, Crossfit OldTown Gossip and Lifestyle Ramblings by MarkyD

Monday, August 30, 2010


5 times through

1 minute Row (Cal)
1 minute Push Press (95)
1 minute Pushups

Total reps 233

Sat. Partner WOD

One partner works, one rests.

3 minutes of
Pull up. 135# hang cleans. Burpees.
1 minute of rest.

Twice through.

Worked with John Scott. Brutal.

Friday, August 27, 2010

Strictly awesome

1 rep strict press.

Prior PR 181 (Had to look it up)
Today: 190

Then a good little burner afterwards that I did in 9:24.

What a week. Fran with running, heavy deadlift metcon, my first muscle ups. 63 handstand pushups in a wod.

I am now exhausted and sore. And I earned it.

side note - bought a buddy lee jump rope. Since my double unders suck, I figured I would try to throw $40 at the problem. First use was ok. The rope does not whip you like the speed ropes at CFOT. So less pain when you fail. And I do. I will keep working at those, hard!!!

Thursday, August 26, 2010

Muscle up time

As in: its about time. One and a half years into crossfit, I finally got it. Thanks to Melissa for taking time out of her day for a session, and all of her great tips.

Click here for video -

Wednesday, August 25, 2010

Get loose

As an older Crossfitter, I suffer aches, pains and limited range of motion. ANd although I try to keep up with the 20 year olds, I am 41+ and often feeling it.

Of all the fish oils, massages, soaks, active recovery strategies I have tried, nothing beats good old stretching and mobility. Which is why I latched on to Kelly Starrett and everything he has to say. Kelly is the owner of CF San Francisco. He is also a physical therapist with a Doctorate. And from what I have seen an avid and strong crossfitter. Given his practical experience and background, I think he is about as good as it gets regarding mobility issues.

And yes, I arranged a business trip last year just so I could drop in on him and bith hit a wod and get a treatment. Both were rough.

Him:Does this hurt?
Me: Yes.
Him: Yeah, I bet it did.

So anyway, I stumbled across his new video blog. Starting last week he is posting quick tips and ideas for mobility and stretching. I highly recommend it. Today I tried his day 2 (or was it day 3) hip flexor stretch. It hurt, but afterwards, I felt great and had a real good workout. Anyway, I suggest you limp over to his site:

Deadlifts, ring dips, GHDs

Do Work.

30 reps - Deadlift - Use 80% of your 1 rep max.
60 ring dips
120 GHD situps


Partition as you choose.

This was a thinking mans workout in addition to needing good strength and conditioning. I figured that I could do any where up to 10 deadlifts, but that would mean 40 GHDs. So I worked backwards, and decided 20 GHDs was a good amount at once, so therefore, I split htis up into 6 equal rounds of 5/10/20. I am sure others had better ideas.

Deadlifts felt great. Ring dips were a breeze. GHDs were tough and started to take a toll on my lower back. Need to watch my form.

Debating a rest day tomorrow.

Running Fran

Fran with an 800, 600 and 400m run between rounds.


Monday, August 23, 2010

I'm Back

After a an extended and two-part vacation, I'm back.

Today's WOD is a tale of two parts.

20 minute AMRAP of
7 hspu and
28 double unders

Results 8 full, 1 set of hspu and a d/u or two.

Part 1 was no problem for me at all. In fact after a few middle rounds of breaking them up, I was able to get all 7 in rounds 7,8 & 9. Not a problem.

Double Unders - Problem!!!
What a debacle. I am the worst at double unders of any one at CFOT. For sure.

Thursday, August 19, 2010

Extended vacation

My blog is backlogged. Been on vacation off and on. Took a few days off, but lately I have been back at it. A recap od this week: all at World Gym in Bethany Beach, DE. (No chalk, no dropping weights, no attracting attention)

Monday - heavy push jerk. 165 x 3, was afraid of dropping heavier weights.
Tuesday - heavy dead lift. 355 x1
Wed - front squats 155 x5
Thursday st press, up to 160x3

Wanted to go heavy, but the fear of dropping holds you back. Back to cfot next week for some met cons.

Monday, August 09, 2010

The 7

How could I forget to post about that. First Friday, and I did the 7 with John Scott. The hardest part were the 135# thrusters. They took every ounce of mental and physical strength. In the end, I had to scale after 5 rx rounds.

56 minutes. Wowser.


For a change, I am on vacation but feeling great. Not broken down, sore, etc. I will hit our wods at the gym, head to cf oc, and also going to try a trx class.

Diet chocies are ok, but the beach for 2 weeks means a lot of ice cream, five guys, and other great stuff.

Wednesday, August 04, 2010

185# Grindy

That was a bruiser. Here it is the end of the day and I am sleepy and really sore already.

3 times through
5 C&J (185#)
3 rounds of Cindy

Time 17 something.

Catch some video here. I was wearing my Khalipa shirt to try and tap into some of his power.

Tuesday, August 03, 2010

Run, Pullups, Wall Ball

5 rounds. 400m run, 30wall ball, 20 pullups.

A classic old school crusher. 3 rounds was tough, 4 was brutal, and the 5th was awful. I am sure I was going in slo mo at the end. Every inch of my shirt was soaked. It is hot in August in DC at mid day.

But I finished.

I had set a goal to do all the pullups without a break. That lasted 1 whole round. The end was 3 at a time. And my hands just hurt right now.

New cartoon. The END!!


The website I used to make all these is now charging to publish. So it is officially not fun anymore.

Hope you enjoyed the show.

Deadlifts, HSPU and burpees

My blog is falling behind. I'm trying. But of late, I dont have a heck of a lot to say.

I have a long vacation coming up. So things may be quiet here. I plan to bring my bike to the beach and do some long rides. Maybe the 30 miles each way to CF ocean city, MD.

Yesterday was a 20 minute amrap or 3 deadlifts at 275, 5 hspu and 8 burpees. I did 9 rounds and then 1 more dl. I had some time at the end, but really, felt like my form was starting to go, and that to push it was a bad idea. I still believe that heavy deadlifts are not a good mix with a wod for time. But since they had them at the cf games, I guess I am in the minority. Deadlifts are the 1 exercise that scare me. I prefer to make sure I have perfect form so I dont get hurt.

Then the Haynesworth 300. I am an idiot. I marked off 25 Meters instead of 25 yards. And I failed the first run by 1 second.

What's the difference? Who knew, a meter is approx 39 inches and yard only 36. So - 25 meters is actually about 27 yards. Shave off 2 yards, times the 12 sprints, and of course I would have come in 1 second less.

I was actually happy that I passed on the second attempt even at the wrong distance. So I must be more fit that Fat Albert Haynesworth.

I will retake today just to see.