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Old 01-09-2010, 08:37 AM   #2851
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
1-6-10
WU: C2, dips, OHS, KB swings

WOD: AMRAP in 20 min of:
3 x #225 DL
6 x Ring push ups
9 x Abmat butterfly situps

Got 15 rounds plus 3 DL. The situps began to wear on me and the ring push ups were surprisingly easy. Looking forward to a rest day.
OK, I'm in— doing this tomorrow. Will do 225 DLs as Rx'ed. Gotta feeling 15 is about where I'm gonna top out. We'll see.

Jim— what is Rx'ed for this: GHD's or straight situps?
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Last edited by John Jaeckel : 01-09-2010 at 08:40 AM.
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Old 01-09-2010, 09:15 AM   #2852
Deb Weber
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Re: Over 50 Crossfitters Sign In

01.09.2010-Saturday

Warmup

Row 500 easy, squats situps burpees, DU, DL

WOD
10 rounds for time of:
15 deadlifts - 135# (95#)
10 pull-ups
17:04 (pullups were tough, tore both palms ! No back probs, yay!)
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Old 01-09-2010, 10:50 AM   #2853
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Deb Borbone View Post
01.09.2010-Saturday

Warmup

Row 500 easy, squats situps burpees, DU, DL

WOD
10 rounds for time of:
15 deadlifts - 135# (95#)
10 pull-ups
17:04 (pullups were tough, tore both palms ! No back probs, yay!)

Sounds like your back is healed. That's a lot of DLs for time. If it weren't 100%, I think you'd know it after that.
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Old 01-09-2010, 12:52 PM   #2854
John Burch
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Re: Over 50 Crossfitters Sign In

WU

WOD team event
4:00 each station 5 people on my team one guy was a first time visitor to the gym, and he gave it a good shot
one team member at a time as many reps as he or she could complete then the next person would take over and so on after 4 min move on to the next station

Double Unders
Ring Dips
Wall ball shots 20# 10'/m 14# for F
V ups
KB swings 55#/m 35#F
Pullups
Power Snatch 75#/m 45# F
O/H Squat 75#/m 45# F
one arm pushpress 55#/m 35F
Row for cals
our score was a total of all rep and cals 1,142
as always big fun on these

m/55/180 ChrossFitChesterton
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Old 01-10-2010, 05:35 AM   #2855
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Saturday

We did some good group stretching since we didn't have any strength work programed.

WOD 3 rounds for time

50 Wall balls
25 pullups

17:35

I was about 10 wall balls behind a guy in the box in his mid forties. I thought "I'll catch him on the pullups". We were neck and neck, I thought he had a bunch to go when he finished. Beat me by 3 sec. Good fun.
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Old 01-10-2010, 10:15 AM   #2856
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Sunday 1/10/10:

WARMUP:
30 flutter kicks (4 count)
20 pushups
10 pullups
10 OHS (with PVC)

STRENGTH:
OHS
3x45
3x65
3x80
3x95
3x105 (FAIL/shoulders couldn't stabilize weight as I went into squat))
3x95

WOD (Jim Cordes Special):

AMRAP in 20 minutes
3x 225 DL
6x Ring Pushups
9x Sit Ups

12 rounds as Rx'ed. Pretty brutal.

Thought I'd make 15, No way. The deads seemed relatively easy at 225, but that's still a lot of work and I think that gassed me every round, so by the time I'd get to the situps (which should have been the easiest part), I was really huffing and puffing and needing little 3-5 second breaks every few reps.

Hey Jim, 'zat one got a name? It's a nice benchmark WOD, IMO.

"The Claw"?
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Old 01-10-2010, 06:25 PM   #2857
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Yesterday
100 sit-ups
100 squats
70 push-ups

Today
Warmed up w/3 rounds 15 squats, 15 sit-ups, 10 pull-ups, 15 bench press w/60lbs., run 400m on the road, 15 kettlbell swings w/35lbs.

Did 3 rounds of
10 Clean and jerk w/60lbs.
Strained my back going too fast, so stopped.
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Old 01-11-2010, 07:42 AM   #2858
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Post Script:

I am pretty darned sore from that WOD yesterday.
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Old 01-11-2010, 10:49 AM   #2859
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Hey Jim, 'zat one got a name? It's a nice benchmark WOD, IMO.
No name, I got it from the coaches at Crossfit Pacific Coast, the box where I train.

I did regular sit-ups, others did GHD sit-ups. Regular sit-ups were Rx'd.

The Claw (long story, just go with it)
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Old 01-11-2010, 11:42 AM   #2860
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

BTW: Banged out 34 Double Unders in a row on Saturday.
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