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Old 04-17-2010, 11:47 AM   #3601
John Burch
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Re: Over 50 Crossfitters Sign In

that looks like a pretty brutal WOD John Scott, Im gonna give it a try here in the near future
WU stretch, pullups 10 44lb KB swings 21 pushups 10

WOD 4 rounds
1 275# DL
5 burpee
Run with 65# my guess is 200m
4:47

Post WOD
5 rounds body weight bench press
max effort pullup
BP@ 180# 12-11-11-10-8
max effort pullup 16-20-16-16-17
total 137

m/55/180 CrossFit Chesterton
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Old 04-17-2010, 12:04 PM   #3602
Terry Dickman
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Re: Over 50 Crossfitters Sign In

4/16/10
ME Thrusters
3-3-3-3-3
145, 165, 165, 185, 205

Did WOD#1
50 DU's
21 KB swings 1.5 pood
12 Pull-ups
Time was 9:10, but thinking if it was competition I probably had a few redo's.
My DUs need lots of work.

4/17/10
For time:
20 sledge hammer right
20 sledge hammer left
20 chest to bar pull-ups
19 sledge hammer right
19 sledge hammer left
18 chest to bar pull-ups
18 sledge hammer right
18 sledge hammer left
16 chest to bar pull ups
17 sledge hammer right
17 sledge hammer left
14 chest to bar pull-ups
16 sledge hammer right
16 sledge hammer left
12 chest to bar pull-ups
15 sledge hammer right
15 sledge hammer left
10 chest to bar pull ups
….until
11 sledge hammer right
11 sledge hammer left
2 chest to bar pull ups

Had hard time getting warmed up, really sore and stiff from yesterday.
Took 29 minutes on this WOD, should have been close to 20, about half way through was able to get C2B unbroken.
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Old 04-17-2010, 12:29 PM   #3603
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

John Scott,

Man what a killer of a WOD!

Terry,

I want to try the sledge hammer/pull-up WOD in the not too distant future. We did a variant of that one at CF Sonora (I had to work so I missed it). Still working on getting C2B on the pull-ups - - my angle on the kips has been off all this time....
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Old 04-17-2010, 03:23 PM   #3604
Pat Quigley
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Re: Over 50 Crossfitters Sign In

crossfit class@ Lifetime Fitness/Tempe.

5RFT:

In enclosed squash court,

20 10# ball tosses, chase, and toss again.
20 10# ball slams off floor
20 Hops or leaps
20 Wall ball.

finished in 25:15. Good work out. See Doc on Monday about all this inflammation.
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Old 04-18-2010, 01:35 PM   #3605
John Jaeckel
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Re: Over 50 Crossfitters Sign In

04.15.10—04.17.10: REST, dealing with family issues

04.18.10:
Month 2, Week 2, Wendler 5/3/1, Dead Lift day

WARMUP—
Dead Lift
5x135
5x155
3x175
Full Body Stretch

STRENGTH—
Dead Lift
3x240
3x270
3x300

WOD—
20/16/10
Knees to elbows
Lunges (15 lb. dumbells)
4:50
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Old 04-19-2010, 07:55 AM   #3606
John Jaeckel
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Re: Over 50 Crossfitters Sign In

04.19.10:
Month 2, Week 2, Wendler 5/3/1, Shoulder press Day

WARMUP:
Shoulder Press
5x65
5x75
3x85
Full body stretch

STRENGTH:
Shoulder press
3x105
3x120
5x135

WOD:
50 pushups w/ feet on 10" box
50 behind the neck push press (x65 lb)
7:23 (shoulders COOKED!)
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Old 04-19-2010, 12:00 PM   #3607
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

4-19-10

WU: #45 OHS/ring dips/#45 OH 20in step-ups/hand clap push ups/heel jumps/1 arm bar press

OHS:
55x5/65x5
75x1/85x1/95x1/105x1/115x1(PR)/125x1(PR!)
75x3 then FAIL on 4 (was trying to get to 10, but too wasted)
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Old 04-19-2010, 02:06 PM   #3608
Jim Cordes
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Re: Over 50 Crossfitters Sign In

4/17 WOD

4 Rounds for Time:
400m run
30 box jumps 24"
15 push press (115#/95#)

24:00 @ 105#. Eric said pick a weight I could do 5 straight with, which ruled out 115# but ruled in 105#. This was really hard, the run was the active rest for me, as I was plodding pretty slowly on the 2nd, 3rd, and 4th rounds. Was able to do 5 straight push presses for about half the workout, then to 2 or 3 straight. Bar rested on floor, so each drop meant I had to clean it back up.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4/19 WOD

Press 5-5-5-5-5, then
3 Rounds for max reps of
One minute 1.5 pood KB swings, one minute K2E, one minute rest.

Press: 75-95-105(f)-100-105

KB/K2E's
1. KB: 27/K2E: 16
2. KB: 21/K2E: 13
3. KB: 22/K2E: 12

These movements really suck the life out me, as indicated by the plummeting times between first and second rounds. Hard on the grip too.

The Claw
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Old 04-19-2010, 03:43 PM   #3609
Michael Thille
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Re: Over 50 Crossfitters Sign In

Terry - Great job on the WOD!!! My rope work, and particularly DU's, suck. I can only hope to get better over the next three weeks.
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Old 04-19-2010, 03:59 PM   #3610
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Rest for this week. Prednesone for general inflammation for a few days. bone spurs seen in both elbows. MRI sch. for one knee. rule out loose cartlege, etc. Otherwise the sports med doc thinks the Xfit has kept me in pretty good shape.
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