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Old 04-20-2010, 11:51 PM   #3621
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Jim,

Fantastic job on "Fran." That workout is a beast as everyone knows and that 20# difference adds up to a lot of additional work! Props!
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Old 04-21-2010, 12:34 AM   #3622
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Warm-up:
500m Row: 1:47.
25 DROM
20 Shoulder Pass thrus
10 X 2 Trunk Rotations
5 X 2 Body Circles
20 Squat Therapy
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (6) finished the other 9 on parallettes
15 DUs

WOD: Back Squat 5, 5, 5, 5, 5.
Warm-up:
Weighted PVC X 10
45# bar X 10
95# X 5

Working:
135# X 5
155# X 5
165# X 5
175# X 185# X 5 (PR by 20# - set 100330 @ 165# X 1 - and for number of reps).
Form and strength is finally starting to come.....
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Old 04-21-2010, 05:02 AM   #3623
Bill Houghton
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Re: Over 50 Crossfitters Sign In

1 squat clean each minute for 15 minutes. 65/175 Failed on 185. Weight seems low. The 185 just seemed "un-dooable" though. I know my form was bad throughout most of the "heavier" weights.

Finished up with 100 squats to 14" med ball. I have 1 1/2 years working on my squat. At the level one they said it could take 3 - 5 years to have a "good" squat..... Yep, it looks like it is going to take that long. Something to look forward to though.
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Old 04-21-2010, 08:17 AM   #3624
Michael Thille
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Re: Over 50 Crossfitters Sign In

Terry - Great job on the DU's! Mine are improving but still having trouble putting more than 4 or 5 together. I will keep working on them.

2 WOD's yesterday, 1st one was:

3 rounds:
10 clapping PU's on the L-sit bars
250 M row
20 75 lb snatches.

Coach pushed me, experienced much pain.....
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Old 04-21-2010, 08:25 AM   #3625
Greg Major
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Re: Over 50 Crossfitters Sign In

Wednesday, 21APR10
WU: 400m Run, Oly lift WU

WOD: Randy
For Time
75lb Power Snatch x 75

6:26
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Old 04-21-2010, 10:35 AM   #3626
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
Warm-up:
500m Row: 1:47.
Steve, that's such an awesome row time!! Great job!
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Old 04-21-2010, 01:03 PM   #3627
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

4-21-10

WU: OH bar 20" step-ups/#50 KB swings/ring dips/elevated ring push ups/Kane bar squats/1 arm bar press

Push Jerk
75#x10
85#x5/95#x5
105#x3/115#x3
135#x1/145#x1/155#xF

I don't know why but this effort was mentally self-defeating. My PR is 170#. I just couldn't wrap my head around the technique or the weight today. So, for absolution I did the following WOD:
5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.
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Old 04-21-2010, 01:09 PM   #3628
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Greg Major View Post
WOD: Randy
For Time
75lb Power Snatch x 75

6:26
That's a great result! I did it a few weeks ago, lighter and slower. Good job.

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Old 04-21-2010, 03:29 PM   #3629
Michael Thille
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Thumbs up Re: Over 50 Crossfitters Sign In

Only one WOD today, but Coach had a special one for me.

Drag a sled w/ 100# back and forth in the parking lot until he thought I was finished.

3 rounds of 10 each:

Reverse back hypers w/ red band resistance
Hip flexor/abdominals on the machine
Deep squats

The WOD: 10 rounds of:

10 20" box jumps w/out weight
10 20" box jumps w/ 20 pound dumbells

14 minutes

John Scott - Great work! That was a tought WOD!
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Old 04-21-2010, 03:59 PM   #3630
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.
"Rest day"?! If that was my WOD, it would be a "hospital day!" That was a huge WOD!

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