I'm 50(M). I've been doing CF for 6.5 years. I think I'm reasonably fit; I was in the top 20% in my age group (50-54) in the open last year and I often perform equal to, or better than, people much younger than me in the gym. I came to CF from doing long distance running and cycling for about 10 years. I'm 6 foot 175lbs. My CF strengths are gymnastics and endurance/longer metcons.
My weaknesses are top end strength and high power output movements (e.g. air bike). In the first several years of CF I made steady gains - I went from about 150 pounds body weight to my current 175, all my lifts went up, I became proficient in most the gymnastics skills (I don't have handstand walks or RMU - my gym programs these as RX+ movements but does not teach them or progressions for them in class), and barbell cycling. I can do most workouts at my gym RX. I go to the gym 4-6 days a week often subbing a 60 min zone 2 road cycling session in lieu of CF.
In the last two years my only noticeable improvement has been gymnastics capacity (ability to do bigger sets/go unbroken in metcons). In the last two years lifts have not improved/held steady and my squat and deadlift are down by about 5%-10%. Considering my age and the amount of metcons I do I'm not expecting my lifts to go up. Where I would like to see, and would expect to see, improvement is in my capacity to do bread-and-butter CF basic movements like wall balls, dubs, dumbbell snatches, burpees, etc. Am I wrong to expect to be able to do bigger sets of wallballs, db snatches, or dubs in a metcon than I did two years ago? Assuming improvement is possible, how do I know if it's my gym's programming or me that is holding me back? Should I just be happy to maintain my current fitness level? I would love to hear from other people close to my age and from coaches/gym owners on how you handle this for your clients.
My weaknesses are top end strength and high power output movements (e.g. air bike). In the first several years of CF I made steady gains - I went from about 150 pounds body weight to my current 175, all my lifts went up, I became proficient in most the gymnastics skills (I don't have handstand walks or RMU - my gym programs these as RX+ movements but does not teach them or progressions for them in class), and barbell cycling. I can do most workouts at my gym RX. I go to the gym 4-6 days a week often subbing a 60 min zone 2 road cycling session in lieu of CF.
In the last two years my only noticeable improvement has been gymnastics capacity (ability to do bigger sets/go unbroken in metcons). In the last two years lifts have not improved/held steady and my squat and deadlift are down by about 5%-10%. Considering my age and the amount of metcons I do I'm not expecting my lifts to go up. Where I would like to see, and would expect to see, improvement is in my capacity to do bread-and-butter CF basic movements like wall balls, dubs, dumbbell snatches, burpees, etc. Am I wrong to expect to be able to do bigger sets of wallballs, db snatches, or dubs in a metcon than I did two years ago? Assuming improvement is possible, how do I know if it's my gym's programming or me that is holding me back? Should I just be happy to maintain my current fitness level? I would love to hear from other people close to my age and from coaches/gym owners on how you handle this for your clients.
. But good luck, I hope you’re able to find something that works for you and feel like you can keep improving!