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Old 06-02-2010, 05:35 PM   #3971
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Stephen - Glad to be back! BTW, Awesome 5K time!

Marianne - Welcome & Happy Birthday!

Deb - Awesome Fran time! Hope you're still doing the Happy Dance!

WU:
Stretching
10 air squats

WOD:
4 Rounds of 800m run
3:44
4:16
4:06
4:04
16:10 total (Last March, I did the running part of 8 rounds of 400m in 16:23!)
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Old 06-02-2010, 05:45 PM   #3972
Mark Levy
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Re: Over 50 Crossfitters Sign In

Greetings,
Just finished 2nd week CF'ing...Wow,,never felt so sore but it feels real good sore...never weight trained, have done lots of road biking, surfing.etc..last workout:

Back Squats

3-3-3
95-95-95 (baseline, will scale up now)

For Time:
100M Run
100M Walking Lunges
100M Run
100M Walking lunges
50 double unders (sub'd 200 singles)
25 Box Jumps (20")
400M Run

My Time: 14:05

M/54/5'10"/190
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Old 06-02-2010, 06:11 PM   #3973
John Burch
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Re: Over 50 Crossfitters Sign In

Welcome Mark
Great work Deb I think thats a real sweet Fran

WU X 2
20 Back extensions GHD
25 situps GHD
10 air squat
20 pushup

WOD 3 rounds
30 75# racked lunges
15 24" box jump
12 pullup

12:45

m/55/178 CrossFitChesterton
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Old 06-02-2010, 07:33 PM   #3974
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Tuesday 100601
Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

95-115-135-155-165 (3 presses, 2 push presses).
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Old 06-02-2010, 07:51 PM   #3975
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Mark, Welcome!

Terry, Great job with the TGUs!

Deb, Awesome Fran time! Glad your shoulder hassles are behind you!

William, Nice job on the run PR - - 3,200m either way you "cut it!"

Jim, Love your CF sense of humor......"Props to Zach who did the WOD as Rx'd, finished, showered, and read War and Peace by the time I finished."
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Old 06-02-2010, 07:59 PM   #3976
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100602 WEDNESDAY

CF Sonora WU

WOD: For Max Reps (Score is total of all reps):
4 Minutes Dead Lifts 225# / 165#
4 Minutes HSPUs
2 MInutes DLs
2 Minutes HSPUs
1 Minute DLs
1 MInute HSPUs
Score: 163 (Rx'd weight, subbed decline push-ups with feet on tires - est 30" for HSPUs, which I can't quite do yet.....)
Got 43 DLs first round (first 20 unbroken), 15 the second, 10 the third. Push-ups 2 X 10, then 5s for the rest. Really please with this....
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Old 06-03-2010, 04:24 AM   #3977
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

6-2-10

WU: DU work/scapula push ups/BW squats/pass throughs/WB shots

At home WOD
Deck-o-Cards where
Clubs=pushups
Spades=Abmat situps
Hearts=pullups
Diamonds=dips
44:47 Had to stop several times to check on kids/turn on TV for kids/throw snacks at kids/discipline kids/bind kids with duct tape to chairs. Kids are fine, I got nice rips on both hands on my third card from the end.
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Old 06-03-2010, 04:25 AM   #3978
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can. I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.
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Old 06-03-2010, 05:53 AM   #3979
Christin Street
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
John B...I hate when that happens.

Clean 3-3-3-1-1-1

185,185,195,205,215,225

rest 5 min, then

AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

did 51 unbroken

extra work:6 x 6 GH Raises
Damn, Terry. You really need to work a little harder.
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Old 06-03-2010, 08:00 AM   #3980
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jeff Kilinski View Post
Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can.
I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.
That's a week 1 Wendler 5/3/1 workout
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