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Old 12-07-2010, 08:12 PM   #5001
Jim Colby
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Re: Over 50 Crossfitters Sign In

December 6
Had to work late again (year end is quite busy for me) and missed yet another workout day.

December 7
Warm-Up
5 minutes of jump rope drills
3 circuits: 5 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
Some easy reps of today's WOD
WOD
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
24:41
I was interrupted once during the WOD for about a minute and didn't count the time, so my real time would have been a bit slower.
Warm-Down
Shoulder and calf stretches

My jump roping is getting better. I think the other drills I am doing (one-leg and two-leg drills jumping in patterns among the four quadrants and cross-over jumps) is helping me get my rhythm better, which in turn is helping my DUs. I am consistently doing 4-5 DUs in a row now, which is an improvement.

Today's WOD was a killer and it was all about the snatches, which I ended up doing 3 at a time for the most part. The good thing about the snatches was that they tired me out so much that I was forced into using good form to complete the sets. Once my form got better (opening the hips aggressively rather than using my arms), the bar came up so fast that I almost lost control of it a few times. I don't focus much on the oly lifts and am not very good at them, so this was a good WOD for me to do.
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Old 12-07-2010, 08:43 PM   #5002
Cliff Miller
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Re: Over 50 Crossfitters Sign In

tonite we started out with 12x2 box squats

185 for 4 and then my coach knocked me down to 145 to concentrate on form. spread the floor with feet and push knees out through whole movement. what a difference in control going down and up. i can already feel it in my inner thighs.

then 3x6 good mornings

115-125-130

then finished off with 1-6 6-1 ab roll outs with a partner.....

over all a great day.
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Old 12-07-2010, 08:55 PM   #5003
Deb Weber
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Re: Over 50 Crossfitters Sign In

Great PR Tim.
Nice work Cliff...how high was the box?


12.07.2010-Tuesday-Day 2

Warmup: Row 500, squats, pushups, lunge et al shoulder mobility & stretch

Strength: Backsquat
5x65
5x65
3x75
5x113
5x120
5x130 (7)
Did this in the cage at the gym, dislike! its a little too high for me to get and stay nice & tight before I walk out, what a diff that makes!

WOD
With a 155# (95#) barbell, perform 5 rounds for time of:
5 front squats
15 pull-ups
35 double unders
20:23 Rx Horrible day today. Should have been much faster. Could NOT get doubleunders going, my quads were burning (that never happens). Not sure if it was the airsquats yesterday (tend to kill me), PMS fatigue, dealing with other people's midlife crisis - or the deconditioning that tends to happen every winter as I get outside less ( depressing!)
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Old 12-08-2010, 12:48 PM   #5004
Tim Randall
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Re: Over 50 Crossfitters Sign In

Thanks Deb! I am stoked (results are certainly a great motivator!)

I am discovering with now about 1-1/2yrs of CF experience that "the Certified Coaches" know what they are talking about and it is up to us to "do the work"!!

I have as well learning that as we "mature" our bodies recover/respond to exercise/stress/injury quite different than does a 20-s something. (Not withstanding) some of our Mature Elite Athletes with a long history of discipline in all areas affecting their "fitness" IE: many of my peers on this site!

Todays WOD was perfect for me (working on upper body strengthening) taken from the CF FB site-

12.8.10
5 ROUNDS
Handstand Hold 30 seconds
Max Handstand Push Ups
Static Pull Up Hold 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.

(CHECKED EGO AT THE DOOR) AND "SCALED" the workout to 3rounds/and band assist where needed to protect the shoulders!
WU: row 500m 1:40 (shooting for 1:35)
stretch, 5 pull-ups,

HS 5,5,8 (band assist)
PU-5,3,4 (full range chin over bar)
Ring dip-8,8,9 (blue band under knee between rings full depth)

side note: found a great deal on a Road bike (2008 Cannondale Synopse 6) my first road bike! (plan on riding on any day not raining to/from the box 21miles!--(wife is accusing me of going "Green"--and nuts at the same time!
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Old 12-08-2010, 04:07 PM   #5005
Pat Quigley
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Re: Over 50 Crossfitters Sign In

MWOD for shoulders and hips
Wendler wave 3 Bench Press(5X185, 3X210, 1X235 (8R)).

Three rounds for time of:
Run 400 meters(jog on treadmill at 5mph)
15 Pull-ups
50 Squats
15 Pull-ups
Finished in 20:48.
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Old 12-08-2010, 07:18 PM   #5006
Cliff Miller
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Re: Over 50 Crossfitters Sign In

16" box yesterday

today was all about power clean....used pvc for all the warm up and then due to shoulder issues

6x3 body weight (236)dead lift 45 sec rest control up and down with 2 4' chunks of big *** chain (about another 35-40 lbs total)

hammies really feel yesterdays work out...really looking forward to tomorrows rest day....
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Old 12-08-2010, 07:25 PM   #5007
John Burch
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Re: Over 50 Crossfitters Sign In

WU
8 Rounds Cindy
3x20 AB Mat Situps

Bench Press
6@135
185
215
225
255 F
245 F
3 Sets 6 Pushpress
3@95
3@115
3@125

WOD
20 Hang Snatch @ 95
20 Burpees
20 Hang Snatch
6:49

m/56/185 CrossFitChesterton
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Old 12-08-2010, 07:55 PM   #5008
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Michelle Simpson View Post
...you made my day!...
t

Thanks, I live for that!

Deb- thanks! We survived the snow. Only got a couple of inches. Now we're getting January weather! (Freezing in the morning, then sweating in the afternoon after the noontime WOD! )

Tim - I call "Checking one's ego at the door" an "Attack of Sanity"! VERY important to do!!

Claw - you're awesome at those cleans!!

Jim -I was told I needed to do "Thompson". Awesome work!!

7 Dec
WU:
14# Wall ball toss (~15 min)

Snatch "clinic" (Worked on form)
WOD:
1 Snatch every min. for 15 min.

Started @ 75# for about 5 min, went up to 85# for the next 5, tried 95# & failed twice, then went back to 75# & focused on form for the remainder. Humbling but good. Having to do a rep every 60 sec puts a lot of pressure. Wished I had tried 90#.

37 Burpees (Yay! Burpees!)

8 DEC

WU:

Circuits-
5 rounds-
20 ft Duck Walks
20 ft hand stand walks, feet on the wall
20 ft Burpee (Yay! Burpees!) broad jumps
5 24" box jumps

5 rounds opposite direction
20ft walking lunges
20 ft hand stand walks, feet on the wall
20 ft crab walks
5 24" box jumps

WOD:

AMRAP
5 225# Deadlifts
10 24" box jumps
150m sprint
in 12 min
4 rounds & 2 Deadlifts

SLOW but i felt good about my level of effort!

38 Burpees (Yay! Burpees!)
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Old 12-08-2010, 08:20 PM   #5009
Jim Colby
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Re: Over 50 Crossfitters Sign In

Hey Deb, hope you feel better on your next WOD. Do you ever wear the Underarmour cold weather or all weather gear during your garage workouts. They work pretty well for me in these temps. For a hard workout, UA cold weather is probably too much and if its really cold throw on a hat, that you eventually shed. Works for me.

Tim, props to you on the bike and bike commuting! I wish more people did that and adopted a greener lifestyle. I bike to work a lot myself.

William, nice work on that AMRAP. Looked like tough one! Yeah, give Thompson a try, it's "fun"! So was the snatch/wall ball/KTE WOD.

December 8th
December 8
Warm-Up
5 minutes of jump roping
5 minutes of dynamic stretching and mobility work
WOD
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
135,185,215,235,255,275,295,315,335,345

Jump roping felt really good. Just noticed that I did the deadlift sets a bit faster than rx'd since I started each set on the minute and didn't rest a full minute between sets. I was sore today (including my lower back) from all of the snatches yesterday, so I didn't go as heavy as I could have. My 1 rep dead lift PR is 355# and I think I could have done two reps at heavier than that, but decided to lay off for tonight, given the sore lower back. Deadlift PR coming soon!
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Old 12-08-2010, 09:09 PM   #5010
Tim Randall
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Re: Over 50 Crossfitters Sign In

Jim C,

Nice work on the DL WOD (it was fun for me as well) Thompson RX would have killed me or taken a Heck of a long time! Can't wait to hear of your new DL PR! (have you done that BS Challenge)?? it was a hoot!

I am thrilled to have been able to get my first road bike for a decent price and plan on riding to the gym on days when the WOD is mainly upper body strength work (like today)

Did my first test ride today (only my 3rd ride ever on a road bike) 25 miles RT with two stops to adjust seat height/tilt and clean the wipers (I wish) averaged just under 17mph (with several miles of low gear hills)

William, Ego drop at the door always makes my body feel better the next day (form doesn't get compromised!)

Deb, If it makes you feel any better, I would still be on my first 5 DU's if I started yesterday!--I am a clutz when it comes to swirling that "hog tyier" around my head!!--You do an amazing amount of work and I like your "spunk"!!
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