CFWUx1 (after porch work)

28:28

26:38

Used weightless good mornings.

1/18/23: made up 6/28/23, hotel WOD treadmill run/cable pull thru for back ext...25:46

9/6/22: made up 1/27/23: 28:37... Sub bench hip ext/⚓ SU. Plus transition time from outside to upstairs on runs.

4/4/21: 25:58 (8:58/8:51/8:09)

12/18/20: 29:27

25:48 for 3 rounds:

800m run

30 db snatches 50lb. (15L/15R)

20 hip extensions

50 abmat sit-ups w/ some use of db as anchor on the way up

Everything unbroken other than a quick break between arms on db sn. Warmup was 5x1m partial squat holds on a wedge, 1m rest.

Did it today (2023-02-01)

*Substitute running for jumping rope*

So it was like that :

3 rounds :

4 minutes jumping rope

50 Back Extension 45 degre

50 Situps

Total time : 30:37

M 52/195/6’

25:19.

Subbed 50 good mornings with the bar for back extensions.

Modified, untimed:

--

2,5 km run

then, 3 rounds of:

50 DB swings @ 2x 7,5 kg

50 anchored sit-ups

--

Peace.

Intermediate 23:08 (back extensions on Roman chair and elliptical 60cal run sub)

28:55 runs outside low 20's snowy ground

M/37/6'/180#

Scaled to 35 hip extensions and 35 sit-ups each round

23:11

Deo gratias

This is great, and so inspiring! I started Crossfit at 48 and will be 55 in just a few short months (how did that happen?!). I took my L-1 this past year and it's a goal of mine to someday coach a 50+ class -- or at the very least inspire folks my age to 'get after it'. My box skews young and I would love to see more older adults walk through that door. I don't have an especially life-changing story, but what Crossfit has done for me in terms of health, mental well-being, community and friendship is unparalleled. Thanks for sharing your story.

Rx. 24:08

25:33

3 rounds:

5:00 bike @ 80 rpm

50 standing back extensions holding 35 lb dumbbells

50 ab-mat sit-ups

Compare to 220906: 28:04

32 min as Rx

Rx 23:23

3 rounds

Run 800 meters treadmill

50 good mornings 24kg kb

50 sit-ups

22:05

27 mins

Int Rx

27m07s

5km treadmill run, because the correction email arrived after my session started. 23:30. Will miss a workout when it makes sense in the next week or so to get Michael done.

Beginner Option:

3 rounds

800 mtrs run (treadmill)

50 good mornings

50 Ab Mat Sit-ups

Time: 32mins/ 147 avg bpm

30:01 Rx.

Unbelievable how much back and and come into the run.

RIP

26:27

3 rounds in 19:59 of:

Run 400 meters

25 good mornings

25 sit-ups

Hi:

I am a Level 2 CF trainer. I have been running a class called Fit_Over_55, for the past 6 years. All with tremendous fitness gains. www.ozziefit.com

Thanks for the notoriety.

Intermediate Option:

Time - 21:21

Thank you for your service and sacrifice

22:22 Rx

m/42/5’7”/195

Ab mat sit ups

28:20

26:33

2k assault bike

3rds

800M Run

35 Good Mornings w/45lbs Barbell

35 Sit-ups

23:23

Michael

3RFT

800m run

50 Good Mornings 45# barbell (subbed for back extension - no appropriate gear for that at home)

50 Sit-ups (AbMat, butterfly, unanchored)

23:09

220906: Same sub 24:38

210404: Same back extension sub, but sit-ups were straight leg AbMat 22:21

Good mornings and sit-ups unbroken again, though it felt a little slow on the sit-ups. Runs had to have been faster this time. Hooh yah LT! RIP.

RIP LT McGreevy

Rx’d: 20:22 (PR)

220906: 20:45

210404: 20:36

201218: 20:30

Reversed the backward trend.

Eternal thanks to Michael for his sacrifice, and peace to his family.

Subbed 1000m rows for runs, rest rx. Running in our national forest wasn’t gonna happen in today’s 20 degrees and 5” of snow. Sit-ups were unanchored, butterfly-ish on an abmat.

35:34, with 3 ~2 min breaks to transition from basement to garage. Rows were in the low 4 minute range, 59-60 cals, with the final row the fastest.

60/5’8”/154

800m run

50 broomstick good mornings

50 situps

23:24

As one that started from zero at age 65 and am now three years and two Opens in, I can also vouch for the wonderful feeling of being "old" and fit. There are many ways to make this work. It was easy at my gym, because there was a broad mix of clients including those older that made me feel like I could fit. I've dropped into a dozen gyms around the country and a good half of them have that mix. There are others with a young competitive vibe that would have been intimidating, even though the coaches were are all great, and I'm just fine going to those boxes now. I think CF would benefit by recognizing that not all boxes are equal - folks wanting to try CF should be encouraged to check out more than one gym in their area, if they have that luxury.

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

28:48

RIP Michael.

As Rx, roughly 30:30, 56 F.

25:30. At work, subbed .6mile elliptical at 12 for runs. Knees were just too sore to run again after the 200m sprints the other her day.

RIP Michael McGreevy

25:28 ran 1.96 miles? According to my Garmin, runs averaged 6:35, broke up the sit-ups and extensions 15/10, used GHD for both sit-ups just below parallel.

Last time 25:12 and 27:02

Rx

At gym using mechanical curvy treadmill for the first time which really slowed things down. No GHD machine, put feet on wall and leaned over med ball for back extensions. Sit ups over 2" pad under back. 6am

26:12

Compare to 220906 @23:10 😬

Abmat sit-ups, toes pegged with weights

26:00

PR by a lot :)

Last time 28:20 (same structure, old PR).

Main improvement: back extension with better GHD frame setting.

3 rounds for time of:

Jog 800 meters

25 good mornings (85#)

25 AbMat sit-ups

31:26

3 Rounds:

500m row

25 good mornings

25 sit-ups

16:35

RIP Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

Subbed

3 rnds

800m row

50 good mornings w/35# barbell (sold my ghd a while ago)

50 abmat unanchored sit ups

27:25

m/52/175

compare to w/same scale, but back extensions

26:53

29:00

29:21

On an electric treadmill with 3% gradient at 12 km/h / 5min/km pace.

Anchored feet on a wall bar for both back extensions and sit-ups.

21:24

same as 2022, used air assault runner, 45 degree back extension, this time unanchored sit-ups. Tried to stick to an 8min/mile pace on the runs, which was much more challenging on the second two rounds. Found breaking back extensions ever ten reps helped keep those faster the latter two rounds however.

22:58

220906-24:20

2021-22:59 (outdoor runs, 45# good mornings for back extension)

3rds

750m Assault Air runner

35 hip-extensions

35 abmat sit-ups

20:00

Rx:

21:59

back extensions 🤮

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

An honorary workout. Stamina in the midline showing how much our midline is involved in running. Global flexion/extension.

SHORT MEDIUM LONG

LIGHT x <-- when it first came out

MEDIUM

HEAVY

STAMINA SCALE

Mush everything together into 1 round

SPEED SCALE

Do each station for time, rest as needed between

I DONT HAVE A GHD SCALE

Sub 50 squats per round, way lower depth than usual if you want

MY STUFF

18:12 as rx'd. Did actual back extensions instead of hip extensions, and anchored sit-ups

GENERAL FEAR LEVEL: 8

Bill, Mike, CrossFit, thanks for making and sharing this video.

I thought I would share my story, being another old guy. I started at Norcal CrossFit (NCFit) in 2015 when I was 51. I'm now 59 and still going. I have thought about the concept of a 50+ class, and perhaps starting a gym myself, but never have following through on this goal. Bill, you are an inspiration, and it is great to know if I want to dive into this more, you have blazed the trail, and I have a model to follow. If I was starting CrossFit again, having a coach like you would be invaluable, someone who is an older athlete themselves with experience coaching older athletes. I loved how you mentioned workouts are infinitely scalable. This is very important for anyone starting out who is unfamiliar with movements like deadlifts and squats, let alone olympic lifts. I love the challenge, but 50+ athletes like me especially need to listen to their bodies when scaling and always focus on form.

It's interesting hearing stories of how people started. When I started I was a little scared I was too old, and I felt a little blind going into it. The coaches were confident I could do the movements, and were consistent in enforcing technique and scaling the weight, but also allowing me to push myself. I did have some minor sprains and tears of my rotator cuff, and I tweaked my lower back, so I probably pushed myself too much. During Covid, I wasn't as active, mainly was running for cardio and occasionally did a garage WOD. When the gym opened back up, it was a re-start and I was wiser and more conservative, focusing on form first, slow strength building, and have been getting a few PRs now. Peoples jaws drop when I tell them my age, especially on my birthday when the whole class had to do 59 birthday burpees.

Before I started I had some younger friends at work who I had watched doing the crossfit.com WOD in the company gym on their own. I was a bit intimidated, and never joined them, and did my own thing. After changing companies I got curious and went to crossfit.com and started attempting the WODs and used the videos there and on YouTube as a coach. I would do this at the Elk's Lodge next to some older folks who were on the machine. One gentleman was a WWII veteran so I really felt young! They were quite curious about my beginner snatch attempts. Finally, my son's junior high principal told me I need to go to a class because that experience is soooo much more fun and exhilarating, plus some live coaching may help prevent injury. I found NCFit and did the on-ramp class and have been hooked ever since, sticking with 3-4 workouts a week. I love to hit the local boxes whenever I travel - Shanghai China, Penang Malaysia, Guadalajara Mexico for work, and vacations all around the states.

Thanks again!

Dave

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings

25 AbMat sit-ups

16:32 45 lbs bar