This article was so good at describing exactly what I believe in as well.   Crossfit is for anyone, no matter the age.  We’ve had many athletes over 60 come to us and we have a ton over 50.  Heck we have the 7th ranked over 50 athlete in Canada East.

Here is an excerpt:

The Personal Touch

One of the original CrossFit concepts is that all human beings essentially have the same fitness requirements. Load and intensity might vary with age, but the program is basically the same.

“The needs of an Olympic athlete and our grandparents differ by degree, not kind,” CrossFit Inc. Founder and CEO Greg Glassman wrote in the October 2002 CrossFit Journal article “What Is Fitness?” Glassman, of course, was basing that statement on experience. He worked with older athletes as well as young fire- breathers, and while he had Nicole Carroll, Annie Sakamoto and Eva Twardokens push through a tough workout like Nasty Girls, he had 60-something Mary Conover doing shallow squats to a tall plyo box when she started a CrossFit program.

When working with older athletes, movements can be modi- fied—but they’re still doing CrossFit. For instance, masters might do step-ups instead of box jumps, they might squat holding a kettlebell instead of a barbell, or they might row if the impact of jogging troubles them. Loads, repetitions and time domains can be modified to suit the needs of the individual. But each athlete is still getting fitter, improving range of motion and maintaining or improving his or her capabilities by performing constantly varied functional movements at relatively high intensity.

The degree-not-kind philosophy is as relevant today as it was when Glassman was running the original CrossFit gym, and it doesn’t just apply to movements. The principle also applies to communication, atmosphere and other aspects of interaction. For example, introducing CrossFit to a 20-year-old athlete often looks very different than introducing a 65-year-old to a barbell for the first time in her life, explained Kerns, 43.

Read the entire article here

For time:

18-15-12 of:
Calorie Row
Power Snatch, 95/65

Directly into… 18-15-12 of:

K2E
OHS, 95/65

rest then:
Press 4 x 4 – work up to 80% of max

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