CrossFit, the great proving grounds, the idea that if you take a series of constantly varied functional movements and do them at a high intensity, then anyone no matter what age can achieve an extrodinary level of fitness. At CrossFit Troy we have a number of people in their 50s who have come in totally deconditioned but have kept working hard every single workout. The next thing you know, they have kipping pullups or they safely are able to do a benchmark unmodified.
Pictured here is a great example of someone achieving exceptional physical success into their 50s. Mike Lyons has used the CrossFit program to regain the level of fitness he had competing on the National Gymnastics level in his early 20s.
Thursday's WOD
Deadlifts
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.mov
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.mov
Try and rest about 3 to 5 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again. Don't count the first few sets, think of them as warming up. Red singles out because that will allow for the heaviest possible load. Green does most reps so the weight will not go up as high. If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough.
Example:
225 rest 255 rest 295 rest 330 rest 375
1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5
Cool Down
30 DB Lunges
50 Double Unders or 150 Single Jump Ropes
2 Rounds
Advanced • Intermediate • Foundational
Scale to capabilities
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