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Alden Hingle 02-25-2013 01:09 PM

Re: Over 50 Crossfitters Sign In
 
2/25 Deload Week - Overhead press
WU:
Row 1000m; high knees; butt kicks; overhead press 45 X10; pull-ups 8, 6, 7, 8
Lift:
Overhead press 60, 75, 90 X5
Cash out:
jerk 65, 75, 85, 95 X5; 35# KB waiter carry X2X50 yards

Jim Cordes 02-25-2013 02:35 PM

Re: Over 50 Crossfitters Sign In
 
2/25 WOD

A. EMOTM, Power Snatch, 5 reps, TnG, 10:00
Started at 75, then to 80, then to 85. 85 was pushing it. Hoped all these reps would reinforce triple extension but it wasn’t happening this morning.

B. 4rds FT:
10 Push Press (95/65)
15 Kipping pullups
200m Sprint
3:00 rest
16:58 (7:58 of work)
Splits 2:01, 1:51, 2:02, 2:04.

The pull ups were the clear bottleneck here, although push presses went slower than anticipated too. Push presses all went straight through, but once Traver reminded me to get my head through at the top, they slowed a little. Good ROM once cued. I really felt my recent bad eating and drinking and (not) sleeping on pull ups. Sets were 10-5, 10-3-2, 8-4-3, 5-5-3-3-2-2.

Once again Shane Wallace smoked everybody else in the place. Great efforts also by Dotson, Francie, and Lloyd. Found myself blowing spit on Schultz as we faced off on pull up bars, so I slid to the left on subsequent sets. Sorry, although my recent blood work is clean.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8508424280/[/url]

Claw

Bill Hoogsteden 02-25-2013 06:34 PM

Re: Over 50 Crossfitters Sign In
 
Great Work Guys!

[B]WU:[/B]
3 rounds:
5 Air Squats
10 Pull Ups
10 Push Ups [I]((Did the last set Kicking Push Up style like Michonne did in The Walking Dead last night.) [/I]
15 AbMat Sit Ups

[B]WOD:[/B]

Karen
150 20# WB shots

10:50

[I]Slower than my last time, but I tried to be consistent. I still felt sore form Saturday, but I'll take it![/I]

Pat Quigley 02-25-2013 06:38 PM

Re: Over 50 Crossfitters Sign In
 
has a packed weekend. Family member died last week and we traveled to LA for the funeral. Had to cut my Powerlifting competition short to catch the plane. DL: 375, BP 275 (skipped the last two attempts as the bench was wobbling and it did not want to risk an injury), DL 505. Skipped the last attempt to leave the gym. total 1155. The lifts all felt good and left me with the feeling that I could go higher. Except the BP. Still chasing 1200 total. For a year off from competing this went well.

Pat Quigley 02-26-2013 09:51 AM

Re: Over 50 Crossfitters Sign In
 
Was going to take a few days off. But woke at 5AM and figured I was recovered enough to work out.

5X3 Hang squat clean
3X2 same
1X1 same....increasing wt.

1RFT
50 burpees
20 front squats @185
50 burpees
Scale: 2X30 DB's for front squats
18:08.

JT Kalnay 02-26-2013 11:34 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday February 26, 2013

Lots of walking on sunny and warm beaches. A few token burpees.

[url]http://jtkalnaynovels.wordpress.com/2013/02/26/dear-crossfit-why-im-not-doing-the-open/[/url]

Bill Hoogsteden 02-27-2013 08:30 PM

Re: Over 50 Crossfitters Sign In
 
JT - Funny Man! :rofl:

Pat- Awesome job on the PowerLifting Competition!

[B]WU:[/B]
Push Ups/Air Squats 9/1, 8/2, 7/3, 6/4, 5/5, 4/6, 3/7, 2/8, 1/9

Burgener warm up

[B]WOD:[/B]
A. Back squat 2, 2, 1, 1; rest 2 min
225# (2), 245# (2), 255# (1), 275# (1)
B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min
45#
+

30 seconds max reps power snatch 75#[I] Scaled from 95#.[/I]
30 seconds max reps burpees (Yay! Burpees!!)
30 seconds max reps kbs 2 pood
30 seconds max reps box jumps 24"
1 min max calories rower
Rest 5 min
x4

23/11, 28/12, 25/11, 28/11

[I]Beware any WOD with rest in it! The Back Squats went well. 275 felt easy after last weekend. The AMRAPs were tough. I was pulling on the Power Squats. Did mostly 8 per round. Kind of wished I did 95#. With 75#, I can be sloppy & get away with it.[/I]

Alden Hingle 02-27-2013 08:34 PM

Re: Over 50 Crossfitters Sign In
 
Pat - Sorry to hear of the loss of a member of your your family.

2/26 Deload week deadlifts
WU:
Row 1000m; Abmat situps; back extensions
Deadlift 45 X10
Lift:
Deadlift 120, 145, 170 X5
Assist:
45# good mornings X3X15
35# KB swings X3X15

2/27 Skiing at Breckenridge 23,700' of vertical
The snow was really good. Spent the morning skiing blacks and double blacks in the bowls. By lunch legs were screaming for a break so we switched to groomers or recently groomed runs. A great way to spend a day off from work. :)

Jim Cordes 02-28-2013 02:16 PM

Re: Over 50 Crossfitters Sign In
 
2/27 WOD
A. 10:00 to find 1RM Standing Press
125.
Failed at 135, and then 130. Disappointing because I hit 135 while doing Crossfit Total in the Globogym a few weeks ago.

B. AMRAP, 1:30, rest 1:30, 6 rounds
Odd Rounds:
5 Deadlifts (50% 1RM), 10 Wall Balls (20/14)
Even Rounds:
5 T2B, 10 HR Pushups

Odd: 6 rounds + 5 deadlifts (155#) + 3 wallballs
Even: 7 rounds + 5 T2B + 2 HR pushups

Keeping track of rounds was a hard as anything in this WOD. Absolutely flew through the deadlifts. Still need a small kipping swing between each T2B. Unbroken sets on everything but wall balls.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8514088485/[/url]


2/28 WOD
A. OHS, 2012, 2-3 reps, 4 sets, 2:00 rest
115-125-135-145
Really, really happy about this! 145 is a 3-rep PR and ties my 1-rep PR. Love the pacing element, since it turns out a slow controlled descent is key to getting bigger weights up for me.

B. “Jackie”
1000m Row
50 Thrusters (45#)
30 pullups
9:16.
This is about 40 seconds off my PR. Pretty sure doing all the OHS first took some of the edge off my performance. Row was about 10 seconds slower than last time, and thruster sets were much shorter than last time: Started with 15 and then 10 and then 5’s until done.

Bad day for two of the five rowing machines to be out of commission. We only had 7 athletes and still had to run three heats, starting at 5 minute delays, and we still ran a little long. Big props to Barbarita for toughing her way through this one.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8515779617/[/url]

Claw

JT Kalnay 02-28-2013 04:13 PM

Re: Over 50 Crossfitters Sign In
 
Thursday February 28, 2013

2 hours walking on beach.

15 minutes swimming in the ocean.
Swimming in the ocean is not like swimming in a pool...

CrossFitters may enjoy the middle third of this book, where a recluse finds a positive way to re-enter society through metabolic conditioning. Warning, this book contains graphic sex and violence.

[url]http://www.amazon.com/The-Flats-ebook/dp/B00BMHKFH8/ref=sr_1_1?ie=UTF8&qid=1362090789&sr=8-1&keywords=kalnay+flats[/url]

Bill Hoogsteden 02-28-2013 08:03 PM

Re: Over 50 Crossfitters Sign In
 
Pat, My condolences to your loss.

Claw, Nice Jackie & OHS work!

[B]WU:[/B]
400m Run
2 rounds:
3 Wall Walks
10 PVC OHS
10 Push Ups
10 Sit Ups

[B]WOD:[/B]
A. Strict press clusters 3.3.3×3; rest 20 seconds/rest 3 min, 115#
B. [URL="https://www.youtube.com/watch?v=I2ElVaNFltQ"]JM press[/URL] 12-15×2; rest 2 min, 65#

+

3 rounds for time:
20 thrusters 75/33 [I]Scaled to 65#[/I]
15 chin ups [I]Jumping Chin Ups for the last two rounds.[/I]
Row 500m

10:52

[I]Tried 125#, but it seemed hard for 27 reps. had to do push presses for the set of the 2nd & 3rd round! The JM Presses were easy. First time we had tried them, so 65# was a good start weight. The metcon was brutal! I was slow on the thrusters. The chin ups were painful to my elbow, so I went to jumping chin ups for the last two rounds. Wished I had tried a mixed grip. I haven't done many chin ups over the last 3 years. Need more work on these.[/I]

Pat Quigley 03-01-2013 04:07 PM

Re: Over 50 Crossfitters Sign In
 
William, thank you as always for the feedback. However, I did think that you'd give me your usual comment about burpees! and 100 of them in one WOD not less!:)

Bench 7X3
—–
9 Thrusters 115/75
18 KBS 70/53 (Heck maybe there will be a 44 in the gym by then.)
9 Wall Walks
9 Thrusters 115/75
18 KBS 32/24kg
9 Wall Walks
9 Thrusters 115/75
18 KBS 70/53

Scale 2X30# DB's for thrusters and 54# KB
8:28.

Jim Cordes 03-01-2013 06:55 PM

Re: Over 50 Crossfitters Sign In
 
3/1 WOD

A. 10:00 Butterfly pullups practice
Got as close as I ever have before. Just waiting for that magical "click" when they all make sense. Thanks Shane for suggesting not to push down so hard, just let my body fall. It helped.

B. AMRAP (unbroken) T2B, 5 sets, rest 60sec
15-10-10-7-9
Kind of disappointed here, I was hoping for 20+ my first round, but grip became an issue. First set involved a little kipping swing between each one, then Malzone suggested trying to eliminate it. Made the T2B harder at first, but once I get the hang of it these should go better. Between butterfly kipping pullups and T2B's my grip was fried.

C. "Death by 10m"
17 full rounds. Started by walking the first 4 or 5 rounds, I think it was smart. I made a point of facing the same direction on the turn on each set of runs so I was doing 50-50 left spins/right spins. Keeping track of rounds was a challenge, ended up counting out loud every other round, "2-4-6" etc. on even-numbered minutes and "1-3-5" etc. on odd-numbered rounds. Go ahead and scoff, just wait until you are on your round of 14 and forget where you are. Then we'll see who's laughing....

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8519181213/[/url]

Claw

JT Kalnay 03-02-2013 11:37 AM

Re: Over 50 Crossfitters Sign In
 
Saturday March 2, 2013

First Official CrossFit Silver WOD

[url]http://jtkalnaynovels.wordpress.com/...ossfit-silver/[/url]

JT Kalnay 03-03-2013 11:59 AM

Re: Over 50 Crossfitters Sign In
 
Sunday March 3, 2013

Already missing Florida, but happy to be home safe and sound in Ohio.
Did the retest of March 1, 2012 today:
2012 (13:53)
2013 (7:44)

[url]http://jtkalnaynovels.wordpress.com/2013/03/03/dear-crossfit-so-its-been-a-year/[/url]

Yes this sh*t works...

Pat Quigley 03-04-2013 10:49 AM

Re: Over 50 Crossfitters Sign In
 
Crossfit total

BS 405
SP 200
DL 505

Total 1110.

Alden Hingle 03-04-2013 02:27 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1145020]Crossfit total

BS 405
SP 200
DL 505

Total 1110.[/QUOTE]

Pat - Nice!

JT - I'm either too old or too young for the CrossFit Silver workout. I don't know what a "move like Jagger" anything is... ;)

2/28 - 3/1 Deload Week
Bench press 90, 110, 135 X5; back (box) squat 90, 110, 135 x5 and other assorted exercises

3/2 Skiing at Copper Mountain
Another great day in the bowls and the deep stuff

3/3 Rest day

3/4
WU:
Row 1000m
Straddle hops
Shoulder press 45 X10/ 65, 80 X5/ 95 X3
Lift:
Shoulder press 105, 120, 135 X5
Assist:
Pull-ups 6, 8, 6, 5
80# shoulder press 12, 9, 10

Jim Cordes 03-04-2013 03:33 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1144413]First Official CrossFit Silver WOD

[url]http://jtkalnaynovels.wordpress.com/...ossfit-silver/[/url][/QUOTE]

JT, where are you posting these? I know some folks who might be interested in a such a gentle intro to CF. Thanks,

Claw

JT Kalnay 03-04-2013 05:55 PM

Re: Over 50 Crossfitters Sign In
 
@Pat: awesome Total!
@Claw: it's something I'm developing slowly but haven't rolled out yet.
I thought this blog would be an appropriate forum for posting some of my experimental WODs. The idea is to scale movements for people over 50 and for challenged athletes. In my research, a couple of the biggest scales needed for my demographic are squatting to boxes (which get progressively lower as you get better and even as you get warmed up) and up-downs (getting from lying down to standing up). It's amazing how few people in my demographic can do more than ten of each in a row. So, a lot of my experimental WODs focus on these two primary functional movements. I will post more as they get tested. I intend to start offering these classes at a local box later in 2013.

"Move Like Jagger" are just dance like toe taps and hand claps designed to speed up your hands and feet...

Monday 3-4-2013
C-Town CrossFit
<first day back in the box after two GLORIOUS weeks in Florida>

Group Warm-up.
Three rounds of:
15-10-5 of:
Goblet Squat 55
KBS 55
Push-ups

Burgener Snatch Warm-up.
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Lands @ 2" & 6" & Squat
(5) Snatch Drop

MetCon

3 rounds of:
60 single unders
20 pullups
10 burpees

Then:
10 deadlifts (200#)
10 C&J (145#)
16:53

Jim Cordes 03-04-2013 06:19 PM

Re: Over 50 Crossfitters Sign In
 
3/2 WOD (Saturday)

As a team of 2,
Long loop run (about 600m) (both athletes together)
60 med ball pushups (split between both athletes, one works at a time)
Long loop run
60 PVC squat cleans (each athlete, one works at a time)
Long loop run
120 situps (each athlete, one works at a time)
Long loop run
60 squats with plate (45#) (split between both athletes, one works at a time)

Not sure time, but worked with Mike Mac, fastest time in the gym!

3/3 workout at Bacara
10 minutes Foundations video
Max double unders in 5 minutes
244.

Little disappointed in the double unders, seems like I got more than half of them in first 2 minutes. I seem to flick my left sleeve with the rope, need to figure out why that is. Also, this was my fifth WOD in a row, testing the ProAnox. I ran out this weekend, probably going to restock.

Claw

Cliff Miller 03-04-2013 07:27 PM

Re: Over 50 Crossfitters Sign In
 
great work everybody over the last bit.

great total Pat :pepper::pepper:

have been doing lots of upper body work over the last 2weeks ish.

had my shoulder surgery friday....subacromial decompression, distal clavicle resection, biceps tenotomy....which means i think "we went in ground down a bunch of the bone spurs, created a better grove for tendons and cut another tendon that did not do all that much"

and according to my coach and the physio who works out of our gym after hearing what was done "wow that is much better than having something repaired and having to wait to heal"

time will tell but my team all seem to be saying i could be back to working with weights in 6 weeks or so......

tonite sled pull w/45 lb plate....2 KM's

keep up the great work!!

Bill Hoogsteden 03-04-2013 07:59 PM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
Pat, I was remiss! Yay! Burpees!! :D BTW, Awesome CF Total!!

JT, Agreed with Claw! You've got some awesome stuff there!! Awesome job on the redo of your 1st WOD!! I've felt that feeling so many times over the past 3 years!

[B]3 Mar:

WOD:[/B]
[url]https://sphotos-a.xx.fbcdn.net/hphotos-ash3/s480x480/555214_10151512888322340_27997546_n.jpg[/url]

Walking Dead Workout:

1 Plank
5 Lunges
3 Squats
15 push-ups (Michonne-style)
Lost count during the crunches! :D

[B]4 Mar:

WU:[/B]
400m run

~50ft:
Walking lunges
Sumo Squat Walks
Spiderman walks
Inch Worms (1 push Up)
High knees (2)
Butt Kickers (2)

Mobility Work

[B]WOD:[/B]
A. Hang power snatch; build to a 3rm from below the knee (45#, 65#,75#, 85#, 95#)

B. Deficit DL (2-3″ platform) 2, 2, 2; rest 3 min (Didn't do)

+

21-15-9
Deadlift 275/155
HSPU

Did 255 by mistake & HSPUs back to the wall on 3 AbMats to protectmy shoulders

15:51 :yikes:

[I]An extra 20# DOUBLED my last Diane time. I was thinking I put 275# on the bar. Don't know where my mind was! My DL form was crappy & I could feel it! My mind wasn't where I needed it to be! The only good thing about the Metcon was that I was able to do the HSPUs with my back against the wall, which had been a goat![/I]

Jim Cordes 03-05-2013 11:29 AM

Re: Over 50 Crossfitters Sign In
 
3/5 WOD

"Chief"
5 rounds for reps:
AMRAP 3:00
3 Power Cleans (135/95)
6 H.R. Pushups
9 Air squats
Rest 1:00

19 rounds exactly. Last time I did this was Hell Week last year, substituting sit ups for the push ups and got 22+ rounds. Time before that, 16 rounds Rx'd. Both previous times my comments indicated I sometimes missed my cleans. This time all cleans done without fail. I dropped bar in between each clean. When doing high volume Oly lifts it's easy to tell when it clicks and when it doesn't click. Now just need to work on increasing frequency of "clicks."

Tuesday and Thursday 6 a.m. classes will be small for the next couple of months due to Endurance Seminar skimming off athletes.

Claw

JT Kalnay 03-05-2013 01:04 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday March 5, 2013

Walked 1 mile to CrossFit CTown in the brisk late winter sunshine.
Worked out like a madman.
Walked 1 mile home in the brilliant winter sun.

Life is good sometimes.

Bill Hoogsteden 03-05-2013 08:17 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - Hope you're recovery is smooth & quick!

Claw - The Chief is brutal! Much harder than it sounds. Nice Job.

JT - Enjoy!!

(At the Base Globo:)
[B]WU:[/B]
.5555556mi run
100 SUs
DU practice
10 Push ups (Felt easier!)
10 24" Box Jumps

[B]WOD:[/B]
A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets
65#
+

10 rounds for time:
2 power snatch @85% 1rm, 75#
10 knees to elbow

12:58

[I]Hate doing Snatch work in the Base Globo since they have no bumpers. But I guess reaching lower is good! It takes a while for my knees to get warmed up for squat anything! Tried 95# for the Power snatches, but my shoulder felt sore. KTE's were the limiting movement. Ended doing them in subsets of 2. Harder WOD than it seemed![/I]

Cliff Miller 03-05-2013 10:30 PM

Re: Over 50 Crossfitters Sign In
 
tonite 8 x 40 yards 70lbs on sled

forward and then backwards

then 100 sit ups wanted to keep going on the sit ups but got stopped by my coach who sent me home to rest :(

Pat Quigley 03-06-2013 10:51 AM

Re: Over 50 Crossfitters Sign In
 
My coach had me use straps for front squats. I can now do front squats. Stopped at 185.

Fran: 6:31. Used 2X40 DB's. Thrusters with a full squat are as impossible as front squats due to shoulder issues.

Jim Cordes 03-06-2013 11:54 AM

Re: Over 50 Crossfitters Sign In
 
3/6 WOD

A. Split Jerk, Build to 1RM, 15:00
165.
165 went up easily. I gripped the bar instead of resting it on shoulders/finger tips before jerking which really helped. Failed two attempts at 175, probably could have gotten 170 up if I had more time.

B. Snatch Balance, 1-2 reps, 5 sets, 1:00 rest
75-85-95-95-95.
These felt OK, still did not catch in full squat but caught low then went lower into full squat. Feet too wide when jumping down.

C. C2 Rower, 1:00 max effort (cal), 3:00 rest, 4 sets
24-23-23-21.
Ran out of gas on last two sets, especially the last one. Got pretty close to puking afterwards.

Pretty stellar efforts all the way around this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8534937940/[/url]

Claw

Cliff Miller 03-06-2013 07:29 PM

Re: Over 50 Crossfitters Sign In
 
2 x 40 45 lb plate on sled

single leg forward, backward, inside and outside

was kind of surprised at how tender i was this morning based on yesterday....guess the coach and wife were right...who would have thought :D

since i am laid up helped get the "chefs" ready for the gyms feast saturday nite.

we have 6 beef loin roasts seasoned, 6 pork butts slathered and 60 turkey legs brinning. and one of the girls said she would make a green salad as well :rofl:

Kirk Rains 03-06-2013 10:21 PM

Re: Over 50 Crossfitters Sign In
 
Doing this year's Games Open. Doing the first workout, for Masters, tomorrow. Insane!!!

AMRAP in 17 minutes:
40 Burpees
45# Snatch, 30 reps
30 Burpees
75# Snatch, 30 reps
20 Burpees
100# Snatch, 30 reps
10 Burpees
120# Snatch, AMRAP to end

Should be fun!!! :pepper:

Pat Quigley 03-07-2013 10:56 AM

Re: Over 50 Crossfitters Sign In
 
Hey Kirk, welcome aboard. That was a lot of burpees with the other stuff.

Today at Tribal.

MAX Bench. 295 , 305(f)

6X 100m sprints. \
Scale: row
23,20,19.20,20,20

This was about what the runners did anyway. Except I recovered quicker.

John Jaeckel 03-07-2013 01:46 PM

Re: Over 50 Crossfitters Sign In
 
Hey All,

Been away form here for a while. Got sick, then went on vacation (FL). Started feeling 100% again while down there and made the decision to go back to Wendler as a base program.

03.06.13
Bench Press Day
Month 1/Week 1

WARMUP
20 pushups
20 PVC rollovers

BP
5x155
5x170
8x185

TABATA
closed grip bench press (4 rds @75#, 4 w/Oly bar only)


03.07.13
Dead Lift day
Month 1/Week 1

WARMUP
K-bell swings
K-bell SDHP

DL
5x205
5x240
6x265

TABATA
lunges

Jim Cordes 03-07-2013 05:17 PM

Re: Over 50 Crossfitters Sign In
 
3/7 WOD

Open WOD 13.1
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

100 reps.
Good news is I PR'd my snatch to 135#! Bad news is it was in warmup. 40 burpees + 30 snatches @ 75# in 5:20, then jogged slowly through 30 burpees, then flailed at 135# bar for about 8 minutes without a rep. Gonna ponder this for a while and take another crack at it on Saturday.

Claw

JT Kalnay 03-07-2013 05:48 PM

Re: Over 50 Crossfitters Sign In
 
@Claw, nice first shot at it.
I'll bet if you slow down drastically, and leave yourself maybe three minutes for the heavy snatch, that you'll nail it on Sunday. We've got 17 minutes, and we know our snatch PR, so I think one strategy is to move comfortably through the first 15 minutes to give you two realistic tries at that PR snatch weight. Good luck on Sunday!

[B]Thursday March 7, 2013
[/B]
Walked a mile to the box in a little snow flurry.
Did some stretching and easy snatch technique work.
Then did a couple of hours of coaching.
Then walked home in a flurry.

[url]http://jtkalnaynovels.wordpress.com/2013/03/07/dear-crossfit-observations-from-coaching-day-one-of-the-open/[/url]

Am doing 13.1 tomorrow, my goal is 40-30-30-5 (105), and if I have an exceptional day, 40-30-30-30-20-1 (151). But, I'll be thrilled with 105. It's the burpees that are going to slow me down and gas me...

Alden Hingle 03-07-2013 06:37 PM

Re: Over 50 Crossfitters Sign In
 
Good luck to all of you doing the Open.

Cliff - Best wishes on your recovery. There is lots of info on the CrossFit Injuries forum about recovery issues.

3/6 5+ week deadlifts
WU:
Row 800m
Butt kicks and high knees
T-spine mobility
DL 45 X10/ 120, 150 X5/ 180 X3
Lift:
Deadlifts
195, 225, 255 X5
Assist:
Deadlifts 150 X 10, 12, 15 reps
Stiff leg deadlifts 75# X 10, 15, 15 reps

Had to take a couple days off to rest my back. Since the foot surgery and physical therapy to fix the lower body mechanics, have had two occasions of my SI joint getting jammed. Went for physical therapy yesterday and after the PT got things unstuck, she said "go back to your normal workouts and come back if there is a problem." So much nicer than "if it hurts don't do it." Good news today is that the lifting portion felt good; the negatives were not as comfortable but nothing hurt today and my back has felt ok the rest of the day.

Bill Hoogsteden 03-07-2013 07:18 PM

Re: Over 50 Crossfitters Sign In
 
Nice work every one!!

[B]WU:[/B]
Mobility stuff

3 Rounds:
5 Push Ups
10 Push Ups
15 AbMat Sit ups
15 Air Squats

[B]WOD:[/B]
Establish 1RM Overhead Squat

125 from the floor. Tried 145 3 times, but couldn't balance it right. Did 135# from the rack.

Then

1! Overhead squats (135, 95)/10! Chest to bar pull-ups (CTB PU)

Explained:

1 OVH Sq, 10 CTB PU, 2 OVH Sq, 9 CTB PU, 3 OVH Sq, 8 CTB PU……….10 OVH Sq, 1 CTB PU
13 min Cap

Scaled to 95#

9 rounds and 6 OHS

Pat Quigley 03-08-2013 11:33 AM

Re: Over 50 Crossfitters Sign In
 
John, good to see someone else blending Wendler w. crossfit.

Friday
Back Squat
—–
15-12-9
Push Press 115/80 or 60% Max Press
Ring Dips
Burpee

Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice.

John Jaeckel 03-08-2013 11:36 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1146506][B]John, good to see someone else blending Wendler w. crossfit.[/B]

Friday
Back Squat
—–
15-12-9
Push Press 115/80 or 60% Max Press
Ring Dips
Burpee

Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice.[/QUOTE]

Pat,

Have done Wendler off and on for a couple of years, made significant gains and it is really easy mentally.

Adding the Tabata accessory work in . . . I have not been this sore since starting CF in '09. The only thing I can recall that compares to this degree of soreness was German Volume Training (10 sets of 10 method).

Hoping to do some MetCon work on Sunday, after Squats on Saturday. But going to have to break down and take some ibuprofen here in a few minutes.:eek:

JT Kalnay 03-08-2013 12:44 PM

Re: Over 50 Crossfitters Sign In
 
Friday March 8, 2013

13.1, 115 reps, profound dissapointment...

[url]http://jtkalnaynovels.wordpress.com/2013/03/08/dear-crossfit-do-our-goals-get-in-the-way-of-realizing-our-potential/[/url]

Jim Cordes 03-08-2013 03:01 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1146535]13.1, 115 reps, profound disappointment...[/QUOTE]

Drive the island green or lay up? That question pretty much sums up most of life's dilemmas, doesn't it?

I for one think 115 is pretty awesome! :notworth:

Claw


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