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Old 03-18-2012, 04:57 AM   #7651
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Alden Hingle View Post
Bill - Happy birthday!!! Love your workout protocol. Spicy fajitas warmup and cash out with Guinness.
ditto from me..

Happy Birthday ( a little belated )

Helen
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Old 03-18-2012, 11:09 AM   #7652
John Burch
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Re: Over 50 Crossfitters Sign In

Gotten behind on my posting again, and after checking my notes, I have not been keeping track of my WOD's
thanks everyone for the kind words and taking the time to watch my Vid's
Happy Brithday William I am going to do 55 YAY Burpees YAY thats right Burpees In your honor before the day is done Happy Brithday Bro

Cliff it took me 2 1/2 years to learn how to do Double unders everybody and their Brother at the gym tried to help me, but it is just like everyone says one day it just happens, Only now I am afraid to not do them almost daily

Re did 12.4 today and scored lower thats the first time that has happened on a re do. I thought I would game the thing by going 30 on :10 rest, this only made it worse for me

Great to see everyone hittin it hard keep up the good work, Hope I took the time to welcome Helen

Last edited by John Burch : 03-18-2012 at 11:12 AM.
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Old 03-18-2012, 12:15 PM   #7653
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Burch View Post
it took me 2 1/2 years to learn how to do Double unders everybody and their Brother at the gym tried to help me, but it is just like everyone says one day it just happens,
Guess I have 2 more year to practice them.

3/18/2012 Row, Sit-ups, Rope Climbs

Warmup: jump rope practice; pulldowns (70#)/ back extensions/ KB (35#) swings X10X3; shoulder press 45#X10, 75#, 90, 105X5

Workout:
Three rounds for time of:
Row 500 meters
25 Abmat Sit-ups
2 Beginner rope climbs (laying on floor to 9')
13:13

Cash out: Burgner warmup; PVC snatch; KB (25#) clean & press and snatch

First time trying rope climb since shoulder injury. Felt pretty good so will work them in the coming weeks on a 15' climb.
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Old 03-18-2012, 12:31 PM   #7654
Jim Cordes
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Re: Over 50 Crossfitters Sign In

3/17 WOD (Saturday)

Tabata OHS with PVC = 15.
Went first round at about 80%, hit 15, and stuck it out to the end. Could maybe have maintained 16, but in some of my intervals getting to 15 in 20 seconds was tight.

Then,
Max goblet squats (1 pood) in 3 mins = 75
1 min rest
Max burpees in 3 mins = 39
1 min rest
Max pull ups in 3 mins = 40
2 min rest
Max goblet squats (1 pood) in 1.5 mins = 43
1 min rest
Max burpees in 1.5 mins = 23
1 min rest
Max pull ups in 1.5 mins = 19

Total = 239

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Old 03-18-2012, 06:37 PM   #7655
John Burch
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Re: Over 50 Crossfitters Sign In

Alden I'm sure you got better rhythm then I, Because I don"t have any, and three years ago just jumping rope was a task, something we never did as kids

3/18
games WOD 12.4

in the early evening at the High school field house
55 DU's
55 Burpees YAY Burpees Birthday Burpees YAY
55 situps
55 mountain climbers
55 pushup

all of the above broken
m/57/180
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Old 03-18-2012, 10:48 PM   #7656
Tim Randall
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Re: Over 50 Crossfitters Sign In

Took a rest day today (still walking kinda stiff) I was privileged to offer a Christian Sunday morning service at the Portland Roadster Show today and it was really a lot of fun. I spent thousands of my kids inheritance $ (in my mind) drooling over some of the amazing cars, trucks and custom bikes!--I was also surprised to have been awarded best in Class for my Custom Soft tail Chopper that I entered. As part of my works of service I as well provided security for the competitors while they attended the awards cerimonies at the end of the day.

Ok back on topic; John B. I too got a lot out of watching your videos--your rhythm on the Wall-balls was truly amazing and gave me a lot to shoot for as I found myself putting the ball down way to often (costing me a lot of time)

Alden--sounds like there is a pattern shown here by at least some of us as to getting DU's to come together? As for me it has been over 2-1/2 years and to date I have not linked more than "5". I recently decided to actually listen to the coaches as to working on "teaching my mind" to recognize the difference in the speed of both my jump and the rope by varying both (doing single unders and as well quite watching my feet!--it is working as I can now at least do single unders without looking like a spastic (most of the time)

Jim C- I Cut and pasted that workout you did and pinned on my desk backboard as a great one to do!!!==thanks

From looking at the postings of many of you it is becoming apparent that I need to do a LOT MORE WU and Cool down's after the WOD's!! Likely that is what is causing my recovery after the longer WOD's to take so darn long!!

Looking forward the the whooping prescribed for us on WEDNESDAY
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Old 03-19-2012, 08:12 AM   #7657
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Everything about CrossFit demonstrates weaknesses. Try something new; find a weakness.... I downloaded the University of Wyoming jump rope program and worked on some of the drills. Nothing fancy, just the the one legged hops like I used to do. Now my ankles are stiff. This over 50 CrossFit stuff isn't for sissies. ;-)


3/19/2012 Row, KB Swings, pull-ups

Warm-up: jump rope, Abmat sit-ups, back extensions, dynamic stretching

Workout: 3 RFT
Row 500m
35# KB swings X 20
Assist pull-ups X10
13:35

Cash out: t-spine and shoulder mobility work, PVC snatch, PVC OH squats. Trying to improve shoulder and t-spine mobility; focusing hard on keeping the arms straight overhead and torso as erect as possible.

This morning's workout was a bit surreal. We had a power outage so I was wearing my camping headlamp for the warmup and to do the workout. It was really hard to convince my body to get moving since it was so dark in the basement.
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Old 03-19-2012, 09:00 AM   #7658
Jim Cordes
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Re: Over 50 Crossfitters Sign In

3/19 WOD

2 Minutes Max Knees to Elbows = (forgot, a little over 30)

Followed by - ”I’ve got no legs”
1 Round for a total rep count of:
Max Backsquats (135#/95#) = 35
Followed immediately by:
1 Round of Max Air squats = 1,000
Followed immediately by:
Wall sit at parallel for as many seconds as possible = 10

Total = 1,045.
Yes, you read that right. One thousand consecutive air squats! I'm going to sit down now for a while.
Link to whiteboard (WFS) http://www.flickr.com/photos/93561498@N00/6996929049/

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Old 03-19-2012, 04:20 PM   #7659
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
...
1 Round of Max Air squats = 1,000
Followed immediately by:
...

Total = 1,045.
Yes, you read that right. One thousand consecutive air squats! I'm going to sit down now for a while.
Link to whiteboard (WFS) http://www.flickr.com/photos/93561498@N00/6996929049/

Claw
Holy K-RAP Claw!! Talk about choosing the wrench!! Way to go!!

Tim - I've found Mobilizing & stretching are Crucial to keep making progress. Check out KStar's site! Tons of good info there!

Alden - I'm with JB, just keep practicing the DUs! And he's right very few of us guys did jump rope in out youth!!

Thanks for the Birthday wishes, everybody!! At least now Birthday Burpees (Yay! Burpees!!) are becoming a WOD in themselves!!

WU:
400m run
2 rounds:
10 Pull Ups
10 Push Ups
10 Air Squats
10 AbMat Sit Ups

WOD:
3 RFT:
10 Dead Lifts, 235#
150 Single Unders (Tried DUs, but they would've slowed me down!)

After WOD:

In Honor of my Birthday. (They just LOVE me! )

200m Sandbag (50#) carry run
18 50# Back Squats
200m run
20 Burpees (Yay! Burpees!!)
200m run
18 50# Sandbag Carry Walking Lunges
Finish out the remaining part of 200m Sand bag carry

My Quads and Glutes are SO sore!!!
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Last edited by Bill Hoogsteden : 03-19-2012 at 04:23 PM.
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Old 03-19-2012, 05:58 PM   #7660
John Burch
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Re: Over 50 Crossfitters Sign In

3/19
WU DU's

WOD 12:00 AMRAP
1 thruster @ 95
1 Burpee YAY Burpee
1 pullup
2 thrusters
2 Burpees YAY Burpees
2 pullups
and so on for 12:00

8 rounds 3 Thrusters
m/57/180
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