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Old 12-12-2010, 03:55 PM   #5021
Deb Weber
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Re: Over 50 Crossfitters Sign In

WTG on OHS, Claw care to share you secret depth cue???

12.12.2010-Sunday
Tired today

Warmup: Burpees, squat, lunge, et al shoulder mobility & stretch
Strength: - Press
5x30#
5x45#
3x50#
3x75#
3x81#
3x81#
Strength: - Bench
5x45#
5x55#
3x55#
5x75#
5x85#
6x90#
5? 6? sets of 10 Press 55#
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Old 12-12-2010, 04:16 PM   #5022
John Jaeckel
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Re: Over 50 Crossfitters Sign In

12.12.10:

Warmup
500m row
Stretch

WOD/Strength
DL 2x every 60 seconds
225, 235, 245, 255, 265, 275, 285, 295, 305 (was going to go to 315, but started feeling really crampy at 305, decided to call it there)

Cash out
50 k-bell swings @45 lb.
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Old 12-12-2010, 05:44 PM   #5023
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Deb Borbone View Post
WTG on OHS, Claw care to share you secret depth cue???
Nothing magical, I just set a 12" box underneath me and went down until I tapped it with my backside, then up!

The Claw
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Old 12-12-2010, 07:27 PM   #5024
Jim Colby
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Re: Over 50 Crossfitters Sign In

Claw: Impressive OHS. I would love to have those numbers. That's one of my goats and its due to poor flexibility. Working on that.

December 12
Warm-Up
10 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Bench (190#): 15/15/15/11/11=67 (PR by 4 - was hoping to do 75, but I'll take a PR)
Pull-Ups: 15/15/15/15/1/=78 (Tied PR)
Total: 145 (PR by 4 - thought I'd get 150, but this is ok)

Warm-Down
Shoulder stretches

Time to kick the training up a notch this week. Too many rest days and not enough overall work. Feeling kind of off right now.
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Old 12-12-2010, 09:16 PM   #5025
Cliff Miller
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Re: Over 50 Crossfitters Sign In

just to make up for a slothfull weekend and not being able to make it tomorrow due to work things...

5000m row 24:32

and then 5x500m rows

all about 1:48

gotta get more time on the erg as the 24hours of rowing is quickly approaching.....
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Old 12-13-2010, 11:29 AM   #5026
Jim Cordes
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Re: Over 50 Crossfitters Sign In

JC, mobility work on my shoulders and hips helped a lot with the OHS. There's plenty of strength in the legs to lift these loads, its keeping it balanced on the way up and down that presents the challenge.

12/13 WOD

Tabata L-Sits (20 on, 10 off; 8 reps)

Followed by 3 rounds for reps:
AMRAP 5 Min
5 DB Clean & Jerk Progressions (Left clean, right clean, left jerk, right jerk, left overhead lunge, right overhead lunge.)
5 Handstand Push Ups
5 Chest to Bar Pull Ups
3 Minutes rest in between the 3 AMRAPS
(Start where you left off.)

Maybe should have taken today as a rest day, very tough WOD. Tabata L-sits turned into more like 15 on, 15 off, with very bent legs and tapping my toes on the ground even when up. Ugh.

3 Rounds for Reps:
7 rounds with 25# dumbbells and one pad for handstand pushups. C&J progression was clearly the bottleneck, with HSPU's a close second. Very difficult to get down to one pad on the HSPU's, and tough to get up to handstand position after a while too. Racing with Tyler, but not really fair since he was using 40# dumbbells. Ugh.

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Old 12-13-2010, 03:57 PM   #5027
Pat Quigley
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Re: Over 50 Crossfitters Sign In

somewhere today, my energy got sapped!

Did a really long warm up--very stiff today.

Wendler wave 3 Back Squat:
5X250
3X280
1X315 (5R)

I am noticing that on BS day and DL day, I seem to be more fatigued after the heavy lifting and not as energetic approaching the met con that I usually have planned for later in the session. Today I just got started late and reached the end of my time limit for the session.
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Old 12-13-2010, 04:28 PM   #5028
Deb Weber
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Re: Over 50 Crossfitters Sign In

12.13.2010-Monday-Day 1

Row 500, squats lunges shoulder mobility (marc was waiting so it was short)
WOD:
Complete as many reps as possible in 10:00 of:
95# (65#) thrusters...
... perform 5 burpees every minute on the minute, starting with minute zero.
57 Thrusters. Saw people do this at the Hoboken Winter Challenge Saturday....Marc got the same score and he did 12 or so his first two rounds, I paced myself w/seven. Yeah - I think my metcon is def. down!!
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Old 12-14-2010, 07:41 PM   #5029
Deb Weber
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Re: Over 50 Crossfitters Sign In

12.14.2010-Tuesday-Day 2

Warmup: Row 300, squat, lunges, shoulder mobility stretch

Strength: Squat
5x75
5x85
3x105?
3x120
3x130
3x135 (got 8) probably could do a few more but lost my air and that was that. Seems like my squats are getting a little better, still problems with my low back (long waist, I should be 5'10" LOL) - keeping my air & tight and keeping my chest UP....

WOD:
For time: (25 minute cap)
3-4-5-6-7-8-7-6-5-4-3
squat clean thrusters - 135# (85#)
burpee box jumps - 24" (20")
22:34 Rx Wow. My last set of 3 squat clean were crap (parallel) since I was trying to beat the clock, needn't have been, if I knew I had that much time left (staggered clock). I didn't wanna miss this one!! Pretty good one.
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Old 12-14-2010, 08:34 PM   #5030
Jim Colby
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Re: Over 50 Crossfitters Sign In

Deb, way to go on two tough consecutive workouts.

December 13
Lots of work again today but once again no WOD.

December 14
Warm-Up
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

WOD
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (up and down a 400M hill)
22 Burpees
22 Wall ball shots, 20 pound ball
45:20

Warm-Down
Stretched shoulders, hamstrings and did some calf/hip mobility work.

Had to work late AGAIN tonight and arrived home in a bad mood, but said to hell with it I'm doing Whitten. Didn't finish until 9:30 and it was 19 degrees in the garage, which ended up being a good temp to do this WOD in (I was stripping down by the time it ended). It was all about the burpee/wall ball shot combo for me (quite the shoulder burn). The swings/box jumps/runs weren't too bad. Ok, I feel better now.
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