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Old 12-21-2009, 09:25 PM   #2701
Pat Quigley
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Re: Over 50 Crossfitters Sign In

modified the mainsite 091221 workout: Diane. Working on HSPU in alt positions in P/T. So the workout called for 21,15, 9 resps of 225# DL and HSPU's. I subbed 135# OH presses. Completed in 9:42.

Found out that the same flexibility problem I have with OH Squats applies to HSPU's. My current HSPU's are like an incline press at a steeper ankle than would be done on a bench. This can work upside down. However, right side up with a barbell overhead, the bar falls. The PT is giving me lots of exercises to create more flex.----so work.
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Old 12-21-2009, 09:26 PM   #2702
Pat Quigley
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Re: Over 50 Crossfitters Sign In

modified the mainsite 091221 workout: Diane. Working on HSPU in alt positions in P/T. So the workout called for 21,15, 9 resps of 225# DL and HSPU's. I subbed 135# OH presses. Completed in 9:42.

Found out that the same flexibility problem I have with OH Squats applies to HSPU's. My current HSPU's are like an incline press at a steeper angle than would be done on a bench. This can work upside down. However, right side up with a barbell overhead, the bar falls. The PT is giving me lots of exercises to create more flex.----slow work.
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Old 12-21-2009, 09:42 PM   #2703
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then did 5 rounds
400m run
15 OHS w/45lbs.
My time: 26:40
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Old 12-22-2009, 10:26 AM   #2704
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Been bad about keeping up. I am supposed to be getting ready to retire and these young guys keep heaping work on me.

Any way..
Sunday - 1 hr hike in the snow covered hills of Iowa. Pretty exhausting.
Monday - 30 min of snow shoeing. Wanted to do more but the sun went down and it was getting dark.
Today - at the base field house gym - walk 0.8 mile; 3000m row; 0.8 mile walk with push-ups on every lap; 2000m row; 0.8 mile walk with more push ups.

Abs are a bit sore. I'll have to see how they are tomorrow.

We are supposed to get freezing rain tomorrow followed by a lot of snow. May have to break out the cross country skis.

Snow Up to My Posterior Broccoli
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Old 12-22-2009, 10:52 AM   #2705
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

Hey everyone! We did slamballs and wallballs today and I felt every one of my 45 years! Eek! Fun though!

And I don't think I have been here to mention it - on Saturday I got my first double unders.
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Old 12-22-2009, 08:31 PM   #2706
John Burch
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Re: Over 50 Crossfitters Sign In

CFCWU

WOD 25 20 15 10 5

pullup
GHD situp
55lb KB swing

18:41

m/55180 CrossFitChesterton
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Old 12-23-2009, 03:37 AM   #2707
Deb Weber
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Re: Over 50 Crossfitters Sign In

WTG Diane, Double Unders!!

Warmup:
Row 500, pushups, squats, situps, back ext...

12.22.2009-Tuesday-Day 2
10 rounds for time of:
10 sumo deadlift high pulls 95#/65#
15 box jumps (20")
16:03 doesn't seem like I'll ever be fast at box jumps, LOL

PS John Burch, going like gangbusters lately, keep it up! John W progressing nicely.
Charlie way to make the best of the snow situation! Pat good work for you too - what exercises are you doing for flexibility?
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Last edited by Deb Weber : 12-23-2009 at 03:44 AM.
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Old 12-23-2009, 11:42 AM   #2708
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

I've been a slacker, taken two days off in a row. But I had to congratulate Diane on the DUs. I've been practicing. I'm really beginning to take a liking to those. Might get me one of those fancy speed ropes.

Deb, Don't worry about not being "fast" on the box jumps. It's the height that counts!

Jeff
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Old 12-23-2009, 11:48 AM   #2709
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

Thanks Jeff! Suddenly I'm looking forward to double-unders! We are supposed to do 100 of them for time soon. I know it will take me a LONG time, but I'm eager to try!

Box jumps is another thing I need to work on. I wish they had short boxes at the gym because I am really afraid of the tall ones.
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Old 12-23-2009, 12:18 PM   #2710
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Jeff,
It's not slacking...you're recovering!

Raining hard today and the temp is starting to dip below freezing.. The boss is herding us out the door. Later.
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