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Old 12-09-2010, 10:16 AM   #5011
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

12-6
21-18-15-12-9
Power Snatch 51#
Wall Ball squats 10#
Knees to Elbows
27:01

12-7
2 x10 dead lifts
175-175-180-185-190-190-175-175-175-175

12-8
Today was 3 rounds for time:
400m run (outside 20 degress)
12 pull ups (band)
40 air squats
12 pull ups (band)
19:21

12-9
1 RM Clean & Jerk 95#

Diligently working my way up the scaled WOD's, some days are better than others...
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Old 12-09-2010, 08:22 PM   #5012
Jim Colby
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Re: Over 50 Crossfitters Sign In

Keep up the good work Michelle!

December 9
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
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
12:29
Warm-Down
Shoulder and calf stretching

21 degrees in the garage tonight, so wore my cold weather gear and kept my hat on the whole time and warmed up pretty quick. My arms are feeling pretty sore from all of the pull-ups. Runs and squats play to my strengths, but the pull-ups were a real struggle towards the end. With this weather, my mind is drifting to skiing!
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Old 12-10-2010, 10:38 AM   #5013
Jim Cordes
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Re: Over 50 Crossfitters Sign In

12/10 WOD

Overhead Squats: 1-1-1-1-1
Front Squats: 1-1-1-1-1
Back Squats: 1-1-1-1-1
Try to increase the weights on every repetition and start each new movement with the same weight that you ended with on the one before.

OHS: 75-85-96-105-115
FS: 125-135-155-165-175
BS: 185-205-215-225-245(PR)

Lifting heavy is just fun! Should have started OHS and FS at higher weight so I could have ended at PR's (currently 125 and 185, respectively). Felt like I had more in the tank on OHS and especially FS. Every rep felt great, full depth on every one (except I think I missed one on BS). Cool to get a PR on BS.

After the WOD, ran out to end of Stearns Wharf with Tyler and Glenn. Thanks for suggesting it, it was a stunning morning in Santa Barbara!

The Claw
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Old 12-10-2010, 01:33 PM   #5014
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

Friday 10 December

Filthy forty for me today as I continue to work my way up the scale.
For time: 24:10

40 Box jump, 18 inch box
40 Jumping pull-ups
40 Kettlebell swings, 3/4 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 35 pounds
40 Back extensions
40 Wall ball shots, 10 pound ball
40 Burpees
120 single jumps.
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Old 12-10-2010, 03:36 PM   #5015
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Michelle, great time for the dreaded Filty Fifty.

Mobility WOD

Wendler Wave 3 Dead Lift:
5X 330
3X375
1X420(3).

Called it a day with that and did some coaching w. someone who looked like they were bound and determined to break their low back doing back squats on a Smith machine.
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Old 12-10-2010, 06:08 PM   #5016
Deb Weber
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Re: Over 50 Crossfitters Sign In

nice job michelle. another PR for the claw!! nice Jim, geez its cold to do so many pullups - wouldve taken me all night.

12.10.2010-Friday

Warmup: Row 500, squat lunge et al stretch

Strength: Deadlift
5x105
5x135
3x155
5x195
5x208 (210 whatever)
5x220 (12, had more - but the WOD was waiting so I stopped. The guys were kinda cheering.)

WOD:
For time:
1000 meter row
60 wall balls 16#
30 deadlifts - 135# (85#)
10 power cleans - 135# (85#)
100 double unders
((sub for double unders is 30 box jumps - 20"box)
15:31 Rx DU again!! Im normally pretty good at them. Metcon, cycle, or the strength just before? Eh. Could've been worse.
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Old 12-11-2010, 11:39 AM   #5017
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work everyone.

friday banded bench press 3-3-3 narrow 3-3-3 med 3-3-3 wide

135 lbs

15-12-9-6-3
28 lb kb swing and then 20 meter bear crawl

6:24

then off to the santa clause parade with our company float. man was there ever a lot of kids there. some wobbly pops afterwards and another x mas party and a few more wobbly pops. got home much later than usual and was at the 8 a.m. class....it was ugly

back squat with 2 40lb chains....1-1-1 had 275 lbs on the bar plus the chains

then 2 3min amrap with 1 min rest of 2-225 lb dead lift and then 30 skips....

lost track of the number of rounds as my skipping rope was not coorperating.....not doint what i did last nite and going to a class again for a while.
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Old 12-11-2010, 12:16 PM   #5018
Pat Quigley
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Re: Over 50 Crossfitters Sign In

"lost track of the number of rounds as my skipping rope was not coorperating."



sometimes the universe is just not very well adjusted!

@Tribal Fitness today w. coach Jake Priest.

Wendler wave 3, Overhead Press
5X135
3X155
1X175 (3R)

Various warm up drill and exercises from the gymnastics cert.

2KRow: 9:27.

Made appt w. the coach to rehearse w. singlet and belt for competition at end of January.
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Old 12-11-2010, 02:25 PM   #5019
Jim Colby
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Re: Over 50 Crossfitters Sign In

Deb, very impressive performance on the deadlifts and the WOD. It took me over 5 minutes to complete the 50 DUs at the end of the Filthy Fifty so I can't imagine doing 100 and finishing the WOD in 15 minutes. Pat, nice work on the deads and presses and Cliff, same to you on the squats. Those are pretty heavy weights you're pushing! I would love to put up those numbers some day.

December 10
Missed another work-out day. Had to be down at the pool early this morning to time at a swim meet and then had to work late.

December 11
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
Filthy Fifty
50 Box jump, 24 inch box (2:25)
50 Jumping pull-ups (4:01)
50 Kettlebell swings, 1 pood (5:55)
Walking Lunge, 50 steps (7:18)
50 Knees to elbows (10:39)
50 Push press, 45 pounds (12:22)
50 Back extensions (14:00)
50 Wall ball shots, 20 pound ball (17:34)
50 Burpees (24:10)
50 Double unders (29:29)
29:29
Warm-Down
Shoulder stretching

The time for the Filthy Fifty was not quite legit since I had to stop part-way through for the guys to deliver our Christmas tree and then start again, so I had the advantage of a rest period.

I felt like crap today. The last three stations went on forever, especially the burpees. My shoulders siezed up pretty good doing DUs and it took me over 5 minutes to complete them. I'm getting better at them but am still bad at them.
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Old 12-12-2010, 02:45 PM   #5020
Jim Cordes
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Re: Over 50 Crossfitters Sign In

12/11 WOD

Mobility WOD. Painful, in a good way.

12/12 WOD @ SBAC.

Find my one-rep max OHS.
105-115-125-130F-130*-135*-145f-140*-145F
Very happy with OHS! 15# PR! Used a depth cue and hit it on all reps. These are starting to click!

2000M row.
8:31.6. Started on a sub-8 pace, but couldn't keep it up past about 500M. During the 2nd and 3rd 500M splits, I felt like the loneliest man in the world. Just brutal. Need to get below 8:30 next time for sure. Started picking up the pace in the last 200M, but it wasn't enough to compensate for my slow 2nd and 3rd splits.

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