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Pat Quigley 06-06-2010 09:24 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;793444]That is one sexy metcon :notworth:[/QUOTE]
thanks Jeff. I am finding that this climbing is working the heck out of my forearms and grip. As the instructors have told me, once I get the climbing rhythm down, the tendency to muscle up the wall will stop and the legs will do more. Oddly, this sounds very much like what I experienced when I started crossfit and attempted the OLY lifts.

John Jaeckel 06-06-2010 12:53 PM

Re: Over 50 Crossfitters Sign In
 
06.05.10: REST

06.06.10:
Month 4, Week 1, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP:
Pullups
5x #4 band
5x #3 band
3x #2 band
Bench Press
5x95
5x125
3x135
Upper Body Stretch

STRENGTH:

Pullups
5x #2 band
5x #2 band (+5 lbs. weight)
6x #1 band [B](F-7)[/B]

BP
5x155
5x180
6x205

WOD:

15 Body Rows
15 Ring Dips
10 Body Rows
10 Ring Dips
3:01

Terry Dickman 06-06-2010 04:20 PM

Re: Over 50 Crossfitters Sign In
 
6-5-10
Did Tabata DU’s plus CFWUx3 for warm ups

WOD 1: 9:00am

4 rounds for time:
-20 wall ball shots, 20 lbs
-5 muscle ups
-run 200 m

[B]Time 19:20[/B], got 3 unbroken MU’s last 3 rounds, slipped off one ring on last 2 MU’s tweaked the shoulder, then spent 3 minutes trying to get the last MU, had 4 fails, that sucked but overall the work out was good.

WOD 2: 2:00pm

Row 3k

[B]Time 11:45[/B]

Jim Cordes 06-06-2010 04:34 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;792966][LEFT]Jim - How did you do those burpees the the medicine balls?[/LEFT][/QUOTE]

The push up part was a little easier, but the main problem was the ball got so sweaty and slippery. Slipperiness was a problem for the whole WOD, actually.

The Claw

Jim Cordes 06-06-2010 04:36 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;793154]
[B]Back Squat[/B] = 215. [B]30# PR![/B] Stoked![/QUOTE]

Congratulations!

The Claw

John Burch 06-06-2010 06:22 PM

Re: Over 50 Crossfitters Sign In
 
Good job Stephen:notworth:
Pat would be nice to have a climbing wall good work

6/6/10
Active Rest Day

20 GHD situps
20 GHD back extensions
10x3 45# GHD back extensions
10x5 ring dip
20 pushup
10x2 20# wallball
10x3 65# front squat
10x3 95# front squat
30x2 35# KB swings
pullups
25# pullups
walking lunge

m/55/178 CrossFitChesterton

John Scott Rezendes 06-07-2010 09:41 AM

Re: Over 50 Crossfitters Sign In
 
[B]6-7-10[/B]

WU: C2/20# WB shots/dips/scapula pushups/pass throughs/dragon flags

Press
10x 45#/10x 45#/10x 45#
10x 65#/10x 75#/10x 85#
5x 95#/5x 105#
2x 115#
1x 125#
1x 135#
[B][COLOR="Red"]F[/COLOR][/B]x 145#

Was in a hurry and probably should have scaled down and returned to #145, but had to get my 13 y/o to the pistol range.

My PR for the press is 150#, so I was somewhat dissappointed that I seem to have lost a little strength since starting the Paleo Challenge on April 24. Then again, it may have been a poor nights sleep.

John Jaeckel 06-07-2010 12:59 PM

Re: Over 50 Crossfitters Sign In
 
Kinda sore from yesterday, mostly from the BPs it feels like.

Went out to my hunting lease this AM and schlepped a cart loaded with about 200 pounds 1/2 mile across the field, then hauled salt blocks and 50 pound bags of corn to the bait piles, did some carpentry on my tree stand, etc. Was "on the clock" because I needed to get all the work done in 90 minutes and get home so my wife could go to the doctor's.

Good workout!

Jim Cordes 06-07-2010 01:22 PM

Re: Over 50 Crossfitters Sign In
 
My last two WOD's were disappointing, and I have been extremely stressed at work, leaving me mentally and physically exhausted. After talking to Malzone, I decided to take a week off of Crossfit to rest and recover. I'll be back next week.

The Claw

PS. Turned 48 today. Only two years away from full membership in this list!

Nancy Cohen 06-07-2010 01:56 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;793929]Kinda sore from yesterday, mostly from the BPs it feels like.

Went out to my hunting lease this AM and schlepped a cart loaded with about 200 pounds 1/2 mile across the field, then hauled salt blocks and 50 pound bags of corn to the bait piles, did some carpentry on my tree stand, etc. Was "on the clock" because I needed to get all the work done in 90 minutes and get home so my wife could go to the doctor's.

Good workout![/QUOTE]

John, I have no idea what you're talking about. But it does sound like a lot of carrying stuff, which, in my opinion, qualifies as a productive WOD! :D

[QUOTE=Jim Cordes;793946]My last two WOD's were disappointing, and I have been extremely stressed at work, leaving me mentally and physically exhausted. After talking to Malzone, I decided to take a week off of Crossfit to rest and recover. I'll be back next week.

The Claw

PS. Turned 48 today. Only two years away from full membership in this list![/QUOTE]

Jim, Happy Birthday! How're ya gonna celebrate? Also, enjoy your 2 week rest and recovery.

Oh, and Steve...congrats on your new backsquat PR. :highfive:

Jim Cordes 06-07-2010 02:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Nancy Cohen;793964]Jim, Happy Birthday! How're ya gonna celebrate?[/QUOTE]

"I'm going to Disneyland!" Seriously, stepdaughter is getting all into Club 33 this Saturday. :pepper:

Ruths Chris tonight. :kicking0:

The Claw

Nancy Cohen 06-07-2010 02:45 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;793968]"I'm going to Disneyland!" Seriously, stepdaughter is getting all into Club 33 this Saturday. :pepper:

Ruths Chris tonight. :kicking0:

The Claw[/QUOTE]

Disneyland = fun!

Ruth Chris = ooooo, ahhhhhh. love that place, and especially love the candied sweet potatoes that have like a cup of sugar in them! Love them!

Enjoy!

Pat Quigley 06-07-2010 06:20 PM

Re: Over 50 Crossfitters Sign In
 
After a warm up, did a work out that got skipped last week.

Saturday 100605

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Subbed 75# OHS. Did the pull ups w. parallel grip on bars overhead in Power Cage. Completed in 5:13. This was one of the best OHS sessions I've had. Wide grip on bar and summo spread for legs and feet.

Deb Weber 06-07-2010 06:21 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday, Claw. +1 on the Ruth's Chris....yum! Nice PR Steve :D



[B]06.07.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, k2e, back ext., shoulder mobility & stretch....

[B]WOD:[/B]
Athlete's Choice (shedkicker cannot be modifed)
[B]
SHEDKICKER:[/B]
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

[B]5 rounds for time of:[/B]
goblet walking lunges, 30 total steps - 24kg (16kg)
20 burpees
10 pull-ups
[B]23:12 Rx[/B] All plank burpees. I thought that was decent at the time but a couple people got it done in 19, 20 min. Duh!

Post WOD:[LIST][*]Row, stretch, foam roll, trigger point.[*]Diesel Crew Shoulder Rehab Day 4[*]2x12 Serratus Protractions (45#)[*]2x12 Muscle Snatch (45#)[/LIST]

John Burch 06-07-2010 06:35 PM

Re: Over 50 Crossfitters Sign In
 
Happy B-Day Claw
WU
20 GHD backextensions x2
20 GHD situps X2
20 squat x2
20 pushupx2
20 pullupx2

DL 135# 3x10
DL 185# 3x10
20 walking lunge
3x10 K2E
20 KB swings @ 35#

WOD
run 3/4 mile
30 pushpress @ 75#
row 1000m
20 pushpress @ 95#
300 single jumprope
10 pushpress @ 115#
22:11
Deb you doing all those MU's girl?

m/55/178 CrossFitChesterton

Bill Hoogsteden 06-07-2010 06:39 PM

Re: Over 50 Crossfitters Sign In
 
Happy B-day, Claw!

WU:
150 Single Unders

2 x 10:
-situps
-Supermans
-PVC Thrusters

Stretching

WOD:
Ran 800m;
65 pound Thruster, 30 reps;
20 foot Rope climb, 3 ascents;
30 Kettlebell swings, 1.5 pood;
Ran 600m;
85 pound Thruster, 20 reps;
20 foot Rope climb, 2 ascents;
20 Kettlebell swings, 1.5 pood;
Rowed 10 calories;
85 pound Thruster, 10 reps;
20 foot Rope climb, 1 ascent;
10 Kettlebell swings, 1.5 pood Time: 34:42


(Not too many rope burns! Thank goodness for sports tape!:pepper:)

Terry Dickman 06-07-2010 09:59 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday [B]Jim![/B]
Nice job on your BS PR [B]Steve[/B].
[B]Scott,[/B] I feel the same on presses, I think thats a hard lift to improve in. One of the trainers in our gym suggested to do progressions on presses for a few weeks to improve it. So he did like 5 sets of 3, of a manageable weight and every week upped the weight 5 lbs, until he could no longer progress, then went back to max effort attempts.... he said it really helped.

6-7-2010
Power snatch 5-5-5-3-3-3

[B]85, 95, 105, 115, 115, 120[/B]

Rest, then

Complete 150 push-ups. Each time you break, sprint 100 m. Keep track of number of breaks. At the end, you owe that many burpees. Your score is number of burpees AND time to completion. The clock stops after 150 push-ups, burpees not included in time.

[B]Time 10:13, 10 breaks, first set 36 unbroken[/B]

Extra work-5 x 15 GHD sit-ups

Deb Weber 06-08-2010 04:07 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Deb you doing all those MU's girl?[/QUOTE]
:rofl: No girls weight even listed; no girl has a muscleup yet - or even a really good dip (mine were getting better, but still limited ROM, then I hurt my shoulder...) Something to shoot for!!

John Scott Rezendes 06-08-2010 07:31 AM

Re: Over 50 Crossfitters Sign In
 
[B]Terry[/B],
Sounds good. I think I'll try it. How many times a week? I assume at least twice a week?

Terry Dickman 06-08-2010 09:32 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;794321][B]Terry[/B],
Sounds good. I think I'll try it. How many times a week? I assume at least twice a week?[/QUOTE]

Once a week can work as well. I am not an expert on linear progression, but have followed it in my programming (not done by me). I increased my front squat 1RM this way by 20lbs.

I saw in a previous post you mentioned that you are doing paleo, thats great, but don't be a afraid to gain weight and eat more, its hard to increase strength if you don't increase muscle mass. Even us old guys can use extra muscle mass.

Here are some links to check out, all WFS.
[url]http://www.higher-faster-sports.com/relativestrengthmyth.html[/url]
[url]http://****************.com/articles/incremental_increases_rippetoe.pdf[/url]
[url]http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article.aspx?ID=256[/url]

I posted this and saw that the http://$tarting$trength.com/articles/incremental_increases_rippetoe.pdf
was **** out, not sure why. Copy the url but remove the $ and replace with S

John Jaeckel 06-08-2010 09:58 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;794185]
[B]Scott,[/B] I feel the same on presses, I think thats a hard lift to improve in. One of the trainers in our gym suggested to[B] do progressions on presses for a few weeks to improve it[/B]. So he did like 5 sets of 3, of a manageable weight and every week upped the weight 5 lbs, until he could no longer progress, then went back to max effort attempts.... he said it really helped.
[/QUOTE]

May I suggest Wendler 5/3/1? I've been going up 5-10 pounds a month in everything, except where I've had some tweaky injury/soreness stuff.

06.08.10:
Month 4, Week 2, Wendler 5/3/1, OHS Day

WARMUP:
Stretch
OHS 5x45, 5x65, 3x75
Stretch
15 PVC rollovers

STRENGTH:
OHS
3x90
3x100
5x110

WOD:
50 box jumps (20")
50 side presses (36 lb. k-bell, 10R, 10L, 10R, 10L, 5R, 5L)
4:52

Stephen R. Lampl 06-08-2010 12:18 PM

Re: Over 50 Crossfitters Sign In
 
Thanks [I][B]everyone[/B][/I] for the props on my BS PR. Feels good to be making progress using proper form instead of "horsing" the weight up....

[I][B]100607 MONDAY

CF Sonora WU[/B][/I]

[I][B] Strength Work: [/B][/I][B]Front Squats 3, 3, 3, 3, 3.
[/B]W/U: 45# X 10, 55# X 5
Working:
75# X 3
95# X 3
135# X 3
165# X fail - took too big of a jump, I think....
(ran out of time to drop back down and try again).

[I][B]WOD: [/B][/I][B]AMRAP in 15 Minutes:
[/B]10 X Hang Power Snatch 75#/45# ---> 45# (form is starting to come! YEA).
15 Double Unders
[B]Score: 9 Rounds.
[/B][I]Double unders were hit and miss - - never got more than 4 or 5 in a row. Most were 1s or 2s.

Day 7 of Burpee Challenge - 7 burpees (28).

[B]100608 TUESDAY

CF Sonora WU[/B][/I]

[I][B]WODs:
[/B][/I][B]"Cash in": Tabata Hammer Swings:
[/B]14, 14, 15, 14, 15, 15, 15, 16, 14. Score= 14 (117).
[I]Then......
[/I][B]21 - 15 - 9 for time of:
[/B]Power Cleans 135#/85# ----> 115#
Push-ups[B]
TIME: 7:34[/B]
[B]"Cash out": Tabata KTEs:
[/B]14, 5, 5, 5, 5, 6, 5, 5. Score= 5 (50). Grip went. Abs also smoked!

Burpee Challenge Day 8 (8 burpees - total to date 36).

Finished with 10 minutes of double under practice. Got only lots of 2s and 3s.......BLEH!

Stephen R. Lampl 06-08-2010 12:35 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]HAPPY BIRTHDAY, JIM!
[/B][/I]Yea for D-Land. Wife, daughter, and I love going there. Relatives live in So. Cal, so we tend to "hit the Park" at least once a year. Our PR so far is 9 times on Pirates of the Caribbean in one day!
[B]Terry, [/B]Hope the shoulder is doing OK. Great info on the linear progressions for the presses. I need work there, so thanks for sharing that with Scott. Interesting also seeing the 5, 5, 5, 3, 3, 3 work. Hadn't thought about combining the two (5s or 3s).

[B]John J, [/B]Quite a "Functional Workout" if you ask me. Some of that must have been pretty tedious, given the time line!

[B]Deb, [/B]that "Shedkicker" WOD needs to be renamed to "Buttkicker!" Great job on the other one!

[B]Pat, [/B]the climbing wall must have been fun. I've never been up one.....

Nancy Cohen 06-08-2010 03:20 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;794472][I][B]HAPPY BIRTHDAY, JIM!
[/B][/I]Yea for D-Land. Wife, daughter, and I love going there. Relatives live in So. Cal, so we tend to "hit the Park" at least once a year. Our PR so far is 9 times on Pirates of the Caribbean in one day! [/QUOTE]

uh, haven't been to d-land in 25 years. isn't Pirates a kid's ride, Steve? :rofl: I expected you to tell us you rode the biggest, baddest rollercoaster 9 times. But, Pirates??!!

Of course, I'm kidding! My favorite is It's a Small World. It makes me cry just thinking about it. And yea, I get teased a lot about that! :D

Deb Weber 06-08-2010 06:16 PM

Re: Over 50 Crossfitters Sign In
 
[B]06.08.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest


PM: Warmup, Row, back ext., k2e, pushups, shoulder mobility, pec corner stretch
[B]WOD:[/B]
For time:
200 meter run
50 sit-ups
400 meter run
50 deadlifts - 95# (65#)
800 meter run
50 knees to elbows
[B]14:10 [/B]Situps & deads seemed like a half minute each! I should pbly have scaled the deads up to 75. Wouldve been better time if I was better at running!! 200 & 400 were ok; the 800 I stopped twice on the uphill. Think its mental. Wasn't happy w/my k2es - I realized these hurt my shoulder!! (toes to bar, OTOH do not - go figure.) Tired today - some animal pulling my grill apart on the deck woke me at 3 last nite.

... a couple hours later

[B]Strength: Hang Clean[/B]
3x8x65% of 1RM - I used 80#...

Bill Hoogsteden 06-08-2010 06:35 PM

Re: Over 50 Crossfitters Sign In
 
Stephen: AWESOME BS increase!! I feel you at the DL, can do 295, yet 300 goes 6 inches & no further! (GRRRRRRR!) (Next time DL's come up, I'M GONNA BUST THROUGH 300!!)

WU:
-Pass throughs
-Pile drivers
-Inch worms (3 pushups)
-Spidermans
-butt kickers
-High knees

5 Pullups
10 Elbows to knees

WOD:

In 10 min:

25 Air Squats
25 AbMat Situps
25 1.5 pood (Just love that word! Kettle bell Swings
25 Air Squats
25 AbMat Situps
25 1.5 pood (Just love that word! Kettle bell Swings
25 Air Squats
25 AbMat Situps
12 1.5 pood (Just love that word! Kettle bell Swings

(We were supposed to do 25 KB swings & use the remanding time doing Burpee (Yay! Burpees!) broad jumps!)

400m "Victory" lap

2 KB workouts in as many days?!?! Crazy!:yikes:
I've been thinking of dropping my KB swing weight to a pood so I can do 25-30 in one sitting without breaking it up.

Stephen R. Lampl 06-08-2010 09:02 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Nancy Cohen;794535]uh, haven't been to d-land in 25 years. [I][B]isn't Pirates a kid's ride, Steve? :rofl: I expected you to tell us you rode the biggest, baddest rollercoaster 9 times. But, Pirates??!![/B][/I]

Of course, I'm kidding! My favorite is It's a Small World. It makes me cry just thinking about it. And yea, I get teased a lot about that! :D[/quote]

Nancy,

I like just about all of the rides. Favorite is probably Big Thunder Railway, but Pirates is a close 2nd. It's Cheryll's favorite and doesn't mess her up too badly if she's having a fibromyalgia flare-up when we're down there.

And that's OK.....It's a Small World is cool too!

Stephen R. Lampl 06-08-2010 09:10 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb, [/B]

I think today was ""K2Es suck day".....had trouble with my grip and my abs felt like they didn't belong to me....didn't hurt, just wouldn't work.....

[B]William, [/B]

Thanks for the nice comment r.e., my back squat. My all time best is 315#, but that number has been so elusive since over a year ago. I'm thinking some density work is probably the ticket. BTW, your WOD of today had an awful lot to accomplish in 10 minutes. Awesome job....don't think I'd have made it....quite.....

John Jaeckel 06-09-2010 05:25 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;794472][I][B]HAPPY BIRTHDAY, JIM!
[/B]
[B]John J, [/B]Quite a "Functional Workout" if you ask me. Some of that must have been pretty tedious, given the time line!

[/QUOTE]

Happy Birthday, Claw.

Steve,

It's not tedious for me, except I wished I had more time down there that day. It's what I live for these days. Only negatives are the bugs and poison ivy. Fortunately, I'm not terribly allergic to it anyway.

It is only an hour and 15 minutes away and a million miles from people and cell phones or anything. Quiet. Peaceful. Lots of simple honest (and physically challenging!) work to do.

Stephen R. Lampl 06-09-2010 12:29 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Jaeckel;794775] Steve,

It's not tedious for me, except I wished I had more time down there that day. It's what I live for these days. Only negatives are the bugs and poison ivy. Fortunately, I'm not terribly allergic to it anyway.

It is only an hour and 15 minutes away and a million miles from people and cell phones or anything. Quiet. Peaceful. Lots of simple honest (and physically challenging!) work to do.[/quote]

John,

Sounds wonderful! I don't get a chance to do things like that much anymore - - our lot is only 1/4 acre, trees, and not a lot to take care of (no lawn - - wife and I have black thumbs anyway...:D ). When we lived up north, we had a wood stove, so I'd always be going and cutting wood, then splitting and stacking it. Lots of yard work too (berry vines, etc.). I definitely miss the physical work, but not the hassle of getting it done.....

John Burch 06-09-2010 05:22 PM

Re: Over 50 Crossfitters Sign In
 
WU
20 GHD back extensions
20 GHD situps
20 pushup
20 squat
24 walking lunge

WOD 3 rounds
400m run
21 53# KB swings
12 pullup
12:08

m/55/178 GO HAWKS

Pat Quigley 06-09-2010 05:31 PM

Re: Over 50 Crossfitters Sign In
 
after usual warm up, it did something that involved swimming.

AMRAP in 20 minutes: swim 50 yards, 10 push ups, 10 medicine ball clean (20 Lbs)..

5 rounds, 50 y swim, 10 push ups, 4 cleans. This was tougher than I thought that it would be. The swimming and push ups easily kept the arms out of play for the cleans.

Deb Weber 06-09-2010 06:42 PM

Re: Over 50 Crossfitters Sign In
 
[B]06.09.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM: Warmup - Row 500, back ext., lot of shoulder mobility & stretch, pec stretch and trigger point, squats....rainy day - shoulder is achy.

[B]WOD:[/B]
"Elizabeth"
21-15-9
squat cleans - 135# (85#)
ring dips
[B]14:10 Rx[/B] This seemed hard but I realized my ROM on squat cleans is much better now. Also my shoulder was sore, only on lowering the weight - so that was more of a drop after the first set. My ring dips still really fall apart after the first 10 or so. Pbly didn't deserve the rx with the dips.... took forever. He kept telling me to kip but I was still struggling. I can't prax with bench dips because they bother my shoulder; ring dips do not.

Post WOD:[LIST][*]Shoulder stuff, protractions, rows, retractions, lower trap work.[*]Dips work (after the rest, I could do more good ones, just cant do all like that during the WOD :ranting2:)[/LIST][B]Strength:[/B]
Snatch 3x8, 65% (I used 55#, no idea what my max is, haven't snatched since I hurt the shoulder, but they felt really good today. I would've done the strength first but I wasnt sure how my shoulder would be, figured to do the WOD and skip strength if nec but it seemed fine - maybe the wide grip?)

[B]Pat[/B] the wall looks like a lot of fun!! Your avatar is making me wanna go try it! [B]JB[/B] I dont mind the Flyers, but Id rather see the Hawks win. And THAT is making me wanna go back to hockey! lot of fun.

Bill Hoogsteden 06-09-2010 07:45 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;794696][B]Deb, [/B]

I think today was ""K2Es suck day".....had trouble with my grip and my abs felt like they didn't belong to me....didn't hurt, just wouldn't work.....[/QUOTE]

One of my instructors has been trying to have us "swing" up and get a rocking motion sort of like a kipping pull up. This makes the motion more efficient. It helps. Got to keep you upper body loose (easier said than done!). Anyway, it helped my kipping pullups!

[QUOTE=Stephen R. Lampl;794696][B]William, [/B]

Thanks for the nice comment r.e., my back squat. My all time best is 315#, but that number has been so elusive since over a year ago. I'm thinking some density work is probably the ticket. BTW, your WOD of today had an awful lot to accomplish in 10 minutes. Awesome job....don't think I'd have made it....quite.....[/QUOTE]

I'm in awe! My best was 240#- and I hurt myself! ;)

That WOD was a LOT harder to do & they made us do it outside in the heat!

WU: (in the base "Globo" Gym, since they're doing a cert in the box today & tomorrow!)
400m run
Forward & reverse lunges
Inch worms (3 Pushups)
20 Squats

WOD:

As many rounds in 12 minutes of:
155 pound (185 was my best 1 rep max.: tried one, bail on the 2nd.) Front squat, 5 reps
10 Chest to bar Pull-ups
60 Single-unders

2 rounds and 18 Single-unders short of 3!:ranting2:

Terry Dickman 06-09-2010 09:24 PM

Re: Over 50 Crossfitters Sign In
 
6-9-10
Front Squats 5-5-5-5-5

[B]185, 195, 200, 205(4), 205[/B]

Rest, then

2 rounds for time:
-5 Push-ups
-10 supine pull-ups
-20 double-unders

Rest 30 seconds, then repeat for a total of 4 cycles

[B]1:38, 1:48, 1:42, 2:01[/B] - got 3 sets of DUís in round 3 and 4 unbroken, but not last set did 12/8

P-Chain: 4 x 8 GH Raises

Stephen R. Lampl 06-09-2010 09:29 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;795227]One of my instructors has been trying to have us "swing" up and get a rocking motion sort of like a kipping pull up. This makes the motion more efficient. It helps. Got to keep you upper body loose (easier said than done!). Anyway, it helped my kipping pullups!



I'm in awe! My best was 240#- and I hurt myself! ;)

That WOD was a LOT harder to do & they made us do it outside in the heat!

WU: (in the base "Globo" Gym, since they're doing a cert in the box today & tomorrow!)
400m run
Forward & reverse lunges
Inch worms (3 Pushups)
20 Squats

WOD:

As many rounds in 12 minutes of:
155 pound (185 was my best 1 rep max.: tried one, bail on the 2nd.) Front squat, 5 reps
10 Chest to bar Pull-ups
60 Single-unders

2 rounds and 18 Single-unders short of 3!:ranting2:[/quote]

[I][B]My all time best is 315#.......

[/B][/I]Bill, I messed up here - - was thinking dead lifts. My all time best BS was 245#, but with poor form and back in my college (or shortly after) days. I am sooooo lucky I never hurt myself, because I did these wrong for 40 years! Form is good and solid now, so I am really pleased to be "earning" the increased weight.

Great advice on the K2Es! I'll have to try that, but perhaps that is what I do now (I can't visualize the motion in my mind right now :D). I've found that I start swinging, so if I time my next rep correctly, it counteracts the swing completely and I can just hoist my knees upwards (in theory).

Nice work on that AMRAP WOD!

Stephen R. Lampl 06-09-2010 09:38 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100609 WEDNESDAY

CrossFit Sonora Warm-up
[/B][/I]Got 10 ring dips today, though broken and not quite full ROM, but getting there!

[I][B]Pre-class Strength/Skill Work:[/B][/I]
Push-ups on parallettes, 10 X 2, 15 X 1.
Power Cleans 1, 1, 1, 1, 1. Used 135# (I believe this was my previous 1RM). Got a [B]PR of 5 reps! [/B](took about 30 sec to 1 min between attempts).Double Under practice (20 minutes total) interspersed throughout my time at the box today. Got 6 once, all the rest were primarily by 3s......getting more consistent!

[I][B]WOD: [/B][/I][B]AMRAP in 10:00 of:
[/B]15 Box Jumps 24" / 20"
10 Push Press 115#/85# ---> 95#
15 Pull-ups
[B]SCORE: 3 rounds + 15 box jumps
[/B][I]Shoulders were smoked - - started with 115#, had to d[/I][I]rop to 95#.....box jumps are finally getting better....[/I]

Day 9 of Burpee Challenge; 9 burpees (45).

Jeff Kilinski 06-10-2010 04:20 AM

Re: Over 50 Crossfitters Sign In
 
Finally got back for a workout yesterday. I hate when life (daughter's softball, clients, job) get in the way of keeping a decent WOD schedule.

Wed

Dead's (after warmup)

3 @ 235
3 @ 275
4 @ 295

[B]JJ[/B], Yes, our coach is using Wendler's formula. I'd be interested in looking into that as my overall strength can be improved. Is that online anywhere?

Wed, Metcon

The Chief

5 rounds, AMRAP in 3min

3 cleans, 135
6 push ups
9 squats

Round 1, 4 sets
Round 2, 3 sets + 3 cleans
Round 3, 3 sets + 3 cleans
Round 3, 3 sets + 3 cleans
Round 5, 4 sets

Had to race home to catch the last period of the Hawks game! :pepper::pepper::pepper:

Jim Cordes 06-10-2010 09:53 AM

Re: Over 50 Crossfitters Sign In
 
6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw

John Scott Rezendes 06-10-2010 11:12 AM

Re: Over 50 Crossfitters Sign In
 
6-10-10

Hurry up at home WO

WU: Pullups/dips/burpees/scapula pushups/pass throughs/SU/Toes to bar/

WOD:
3 RFT (was supposed to be 5 RFT but affairs of state take precedent over affairs of state) of:
400m row
15 x 12# WB shots (I really need to buy a 20#)
15 x 24" elevated push ups

13:38.2 Man it was hot and about 115% humidity.


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