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Cliff Miller 09-14-2011 06:27 AM

Re: Over 50 Crossfitters Sign In
 
yesterday

i manage a drywall distribution business. we are down a driver for this week and next week and have gotten super busy so i am now filling in as a driver.

delivered about 12,000 lbs of drywall in 3 hours. there was 3 of us. about 1/2 of that load had to go up 1/2 flight of steps and then be carried about 150 feet. the other 2 guys that were with me were mid to late 20's and have been packing board for the last 4 years. they ran the ba**s off of me but i kept up. in fact i think i kinda blew them away that i could keep up.:pepper:

at the gym last nite

3 rds

1000m row
50 good am's
50 sit ups

23:34

back on the trucks today for more deliveries.

Valarie Wright 09-14-2011 10:29 AM

92:36
 
[URL="http://yogacrossfit.wordpress.com/2011/09/14/9236/"]Four plus months in and I am still going strong ..[/URL]

Jim Cordes 09-14-2011 12:43 PM

Re: Over 50 Crossfitters Sign In
 
9/8 WOD
25 Minutes to find your 1 Rep Max Snatch
Followed by:
3 Rounds for Time
15 Pull Ups
200 M Run
10 Burpees

Snatch was 110#, which I think is a PR, BUT only able to do smooth squat snatch to 95#. 105# and 110# looked more like power snatch followed by OHS.
3 RFT was 6:43.

Worked out at 6 pm, after driving to Hesperia, defending a deposition, and driving back. Was running late to CPC due to traffic, so got of 101 South at Castillo and tried to zoom in on Montecito Street but got stopped by train. Ended up parking near Brewhouse and running to the gym! Still got there too late to do the warmup, so I was quite stiff when I started. Worked with Augie, who loaded 95# on bar for first rep which I thought was 65# (my preferred first rep weight). Ended up *** over teakettle on the ground, but finally warmed up enough to stick a great 95# rep and a couple lame ones at 105# and 110#.

Also as I walked in, Otsen threw down his 5:33 time. Didn't beat him, or even really come close, but he fired me up and I went all out. First 15 pullups went straight through, run was kinda easy, and raced through 10 burpees. Next two rounds of pull ups and burpees much slower. Had visions of pukie during this one, but kept him at bay. (I think the fast food I ate on the drive back from Hesperia might have had something to do with that.)


9/14 WOD
5 Rounds:
3 Min AMRAP/1 Minute Rest
10 KB Clean & Jerks
10 KB Snatches
10 Goblet Squats

7 rounds @ 1 pood. This was basically my first WOD in about a week because I was in trial (again). Metcon shot to $hit. Very humid morning, sweat everywhere made holding the kettlebell handle hard. All kettlebell sets 5 straight left hand, 5 straight right hand, and all goblet squat sets 10 straight through, except where sets were interrupted by the end of 3 minute round.

Claw

Jim Cordes 09-14-2011 03:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;985311]in fact i think i kinda blew them away that i could keep up.:pepper:[/QUOTE]

Love that!

Claw

Perry Dean Freedman 09-14-2011 03:43 PM

Re: Over 50 Crossfitters Sign In
 
Overhead squat 1-1-1-1-1 reps:* 95, 105, 115, 120 (PR, I think), 125 (PR) (last 2 sets were easier than 1st 2, after I changed the width of my grip).

Front squat 1-1-1-1-1 reps: 135, 155, 175 (PR), 185, (PR) 195 (PR)

Back squat 1-1-1-1-1 reps: 215, 225, 235, 245 (PR), 255 (PR)

Loved this WOD because it showed me I’m much stronger in these movements than I thought.* Stared out too light and had a lot more in the tank at the end than I should have. Still, PRed in all 3

Bill Hoogsteden 09-14-2011 07:42 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Deb Borbone;985269][B]...[/B]I saw my grandbaby on a sonogram today just one (twins & triplets run through all four families) - looks like a speck! Its the size of a grain of rice yet - he/she (i dont care, long as its a healthy baby) due in April. Well I know it'll have light blue eyes and blonde hair!![/quote]

REALLY Cool!! Congrats, Deb!!

[quote=Cliff Miller;985311]... i think i kinda blew them away that i could keep up.:pepper:...[/quote]

Ditto to what Claw said!! Heh! Heh! :D

Valarie - Glad to see you back! Been thinking about you (especially during my headstand to "frog" & back attempts!) Awesome job!

Perry- Nice PR's!!

[B]WU:[/B]
(At the base "Globo")
800m run
5 24" Box Jumps
5 Pull ups
15 Air Squats
5 Burpees (Yay! Burpees!)

[B]WOD:[/B]
8 Min AMRAP:
5 135# Cleans
8 Push Ups

3 rounds + 5 Cleans [I]Did this Rx'd :kicking0:! I'm trying to get comfortable with cleaning 135#

[/I]10 push ups
3 24" Box Jumps holding 30#

David Cahn 09-14-2011 07:46 PM

Re: Over 50 Crossfitters Sign In
 
Day #10 Burpee Challenge

Box Squat:
8×3 @ 60% 1RM (125#)

then
NFT:
50 Deadlifts @ 33% 1rm (95#)
accumulate:
2x:
60 seconds plank
60 seconds L-hold on Paralettes

The box squats were tough. I looked at a picture of it on line and thought that this would be a breeze. Lot's harder in practice. I blew through the deadlifts...should have gone higher, but the L-holds (mine were more like a crunched z) made up for any slacking.

Bill Houghton 09-14-2011 08:45 PM

Re: Over 50 Crossfitters Sign In
 
Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.

Jim Colby 09-14-2011 09:13 PM

Re: Over 50 Crossfitters Sign In
 
Congratulations Deb! Perry, I can see you're making some nice improvements on the lifts. Cliff, way to keep up with those young guys. Sounds like a long work day! Bill, sorry to hear that you have to close your box.

[B][U]Saturday, Sept. 10[/U][/B]
10 minute open water swim, then
20 minute cycle, then
10 minute run

Easy pace with some accelerations and race pace practice of the transitions between event.

[B][U]Sunday, Sept. 11[/U][/B]
Subaru Ironman 70.3 Muskoka in Huntsville, Ontario, Canada
[url]http://ironmanmuskoka.com/[/url]

Since this was my first half iron man, I was just hoping to finish this one with some semblance of competency. I definitely wanted to beat 7 hours and was hoping that I would beat 6:30 and would have been thrilled with that. I thought I would place in the bottom third of participants since this is a world championship qualifier and a pretty competitive meet.

Well, I ended up with a time of 6:02:59 and placed 22 out of 61 in my age group (18th in the swim, 19th on the bike and 29th on the run) and 334th out of 733 total men. :pepper: I was quite surprised by my swim time, happy with my bike time and the run time was ok and what I need to work on the most. The course was hilly and very tough but beautiful and scenic. I felt great through the bike and probably about 8 miles of the run and that’s when the Huntsville bear jumped on my back. It started to get sunny and hot, there was no more shade and a there were some hard hills at the end of the run. When I crossed the finish line, my feet were killing me and I had a hard time carrying on a conversation :zombie:. I went to lie down for a while and my sister-in-law Natasha revived me with a wonderful foot massage. I am definitely indebted to her for that!

Well, I'm very pleased with this race, especially after having a bad Olympic Tri in NJ. I think I learned from that one though. I did a lot more bike/run brick workouts and planned my rest, nutrition (before and during the race), hydration and taper extremely carefully this time around and it made a huge difference.

[B][U]Sept 12-14[/U][/B]
Rest days and get caught up at work days.

Pat Quigley 09-15-2011 07:54 AM

Re: Over 50 Crossfitters Sign In
 
Bill,sorry to hear about your gym. I could just as easily go down your path and then jepordize my psychology practice.
Yesterday did Wendler for bench: 5 x 190,225,250. three sets of closed grip bench presses.

WOD: 1 RFT
21 get ups rt hand
50 kb swing 1 poof
21 ohs left hand
50 swings
21 ohs right hand
50 swings
21 get ups left handoff
50 swings

Scale: 35 lb kb, all get ups on left hand, and half number reps.
18:17.

Michelle Simpson 09-15-2011 07:54 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Bill Houghton;985605]Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.[/QUOTE]

I can only imagine your frustration.

Michelle Simpson 09-15-2011 07:58 AM

Re: Over 50 Crossfitters Sign In
 
3 rounds for time of: 24:52

12 – Overhead Stepups alt. Legs (m24”@45lb / f20”@ 35lb)
12 – Sumo Deadlift High Pull (m75lbs / f55lbs)
100m Uneven Farmer Carry Right Arm (m75lbs / f55lbs)
30 – Situps
100m Uneven Farmer Carry Left Arm (m75lbs / f55lbs)
Overhead Stepups will require weight to be locked out with both arms overhead. You must alternate legs.

Uneven Farmer Carry will require the athlete to carry the barbell at their side with one arm for 100 meters. Barbell for SDHP will be used for this movement.

I ended up dropping the step-ups to 25# and after the first round dropping the farmers walk to 35#. I'm stuck between heavy and no being fast enough. Mentally today I needed to finish the WOD more than carry a heavy load.

The trainer set the cut-off at 20 minutes and when the badasses didn't finish at 20 he pushed it to 25.

I'm experiencing true growth both physically and mentally every time I deal with one of my own weaknesses...mission accomplished.

David Cahn 09-15-2011 08:41 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Bill Houghton;985605]Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.[/QUOTE]


If only we all lived closer you'd have the grayist yet most devoted following. I feel your pain. Sounds like an awesome offer for someone.

Day 11 Burpee Challenge

Did some back and arm stuff at the gym this morning. Practiced kipping pull-ups. Early meeting, long day...that's it folks.

Jim Cordes 09-15-2011 10:19 AM

Re: Over 50 Crossfitters Sign In
 
Bill, bad news about the box. But good on you for following your dream! :highfive:

9/15 WOD

With a Partner complete the following for time:
200 Wallballs
300 Push Ups
400 Meter Lunge (one person lunges while the other walks next to them)

28:33. Tripled up with Mike Mac and T$ on "Team Girth," so we did 300 wall balls and 450 pushups. T$ and I worked at the same time on wall balls and lunges, and Mike and I worked together on push ups. Thanks to Mike for picking up my last 7 wall balls, and we each picked up 5 of T$'s last 10 push ups. Wall balls not nearly as bad as I feared (even though I deteriorated toward the end). Push ups ended being the hardest part. 200M of lunges mixed with 200M of walking was good. We did 10 lunges then switch, so our time was pretty good. Other team was Carrie and Danette ("Killer Babes"). Another creative KJ warm up and a fun WOD.

Claw

Perry Dean Freedman 09-15-2011 03:49 PM

Re: Over 50 Crossfitters Sign In
 
5 mile run: 40 minutes.

Core routine.

Deb Weber 09-15-2011 05:49 PM

Re: Over 50 Crossfitters Sign In
 
Sorry to hear about the box, [B]Bill.[/B]


[B]9_15_11 Thursday[/B]
Warmup (I was doing wallball as part of warmup)

Got a lesson from Nick about wallballs; he said 12# is too heavy and wallballs make you slow; if you do them, do them with explosion all the way from the bottom!
Likewise pushing a sled only serves to make you slow.
Do you get the idea [B]HE THINKS I'M SLOW???[/B]:p
Lotta plus and minus in the gym of late; hes not on me about my form so much anymore - and getting quite a few perfects. workouts seem to be getting harder though.

[B]Power Snatch[/B]
25kg/6
30kg/4
33kg/3
35kg/2 (3) (after 2 sets snatch was next - Nick said no, do more Psnatch - b/c throwing the bar w/my hips!! He said, PERFECT! See how you threw the bar w/your extension? Do you FEEL the difference?? of course I do I just cant do it ALL the time esp. w/heavier weight. So a big plus - YAY - I finally know what it is to throw the barbell completely w/your legs. The negative? yeah Im not that strong at it yet, its fatiguing for me. Esp. doing triples+.

[B]Snatch[/B]
30kg/3
35kg/3 (miss on the 2nd, legs fatigued)
38kg (3, same deal miss on the 2nd and went flying in the wall; PMS week and its clutz day apparently - hope I dont do that at the meet!)
40kg supposed to be a triple, I think he told me enough w/one.
43kg miss (he said, i cant make you want to do it, you dont want to do it)
43kg PERFECT!! easy. He said it was perfect, knows I can do 50 just do it EXACTLY like that.
45kg (f/f/f) I threw the bar high enough but I didnt get under, gotta pull under. He said, Ill snatch it at the meet. *****; realizing now its only 2k more than 43.
[B]
Snatch Pull[/B]
45kg/3 (2)
50kg/2 (3)

[B]Snatch Liftoff[/B]
55kg/3 (3)

[B]Front Squat[/B] (while I was setting up for these Danica was FS 125 for a double. yeeeaahhh)
25kg/3
35kg/3
40kg/4
45kg/2 (4)
none of this very hard anymore (? whats with THAT?) and even a bounce!

[B]Snatch Push Press from Shoulders[/B]
35kg/4 (3) very easy to stick these

Bill Hoogsteden 09-15-2011 06:36 PM

Re: Over 50 Crossfitters Sign In
 
Bill -[B]SO SORRY[/B] to hear of your Box's closing! Ditto to what David & Claw (& Everyone else) said!

[B]WU:[/B]
1000m row [I]Worked on form per Crossfit Journal Rowing articles & some coaching. Long strong pulls & fast throw backs. Was the last starting & first finished! :shrug:[/I]

40ft
High knees
Butt Kickers
Frankenstein walks
Spiderman walks
broad jumps

Pass throughs

5 rep OHS work up 45#, 75#, 95#

[B]WOD:[/B]
21-15-9

95# OHS
Burpees (Yay! Burpees!)

9:37 [I]Brutal, but good. I was the last one done, but the last 9 Burpees (Yay! Burpees!) went REALLY fast. This was the 1st WOD I ended up lying on my back! ;)[/I]

[B]AfterWOD:[/B]
30 glute ham raises

400m run

Pat Quigley 09-16-2011 07:58 AM

Re: Over 50 Crossfitters Sign In
 
Wendler 5Xdl: 325,375,420.
Bent rows: 3X225.

WOD
5x250m row with 3 minute rest between intervals.
58,54,56,56,56.

Deb Weber 09-17-2011 05:05 AM

Re: Over 50 Crossfitters Sign In
 
[B]Jim C[/B] you've become a machine!! Exhausted reading about that Ironman.

[B]9_16_11 Friday[/B]
Walk two miles

No idea what's up for this week; two workouts left on my program. I guess I should try to do one today. That would leave me with a recovery workout Tues and leave Thurs up in the air. Forty-something degrees no idea where Im going to train weekends when its really cold.
I really need to be sleeping well but the talking dog doesn't let me. I may need the dog whisperer.
Have to wait and see what the week brings; its PMS week, if everything goes perfectly could hit the meet on my "12 hrs of feel like 25 yo". Or not. Or get my period early. Everything hurts during PMS week; and I hate the cold! (TMI - just deal with it. I should start a thread "What To Expect When You Can No Longer Be Expecting" - bet it'd be informative; someone will tell me when I get menopause, right?? I'll know Im in trouble when the dog tells me my sunglasses are on my head.)

[B][I]“You’re the one who puts the labels on your nerves. If you’ve been cutting corners or slacking off then by all means, call it nervous. But if you’ve been training hard and putting in the work then it should be called excited.”[/I] [/B]Read that on the Catalyst site, JF.

I suppose i could workout Tues/Thu and today just do some wallballs like 'the shot' in A Prayer For Owen Meany :D

Perry Dean Freedman 09-17-2011 10:35 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday: 5 rounds of 5: bench @ 215; dead lifts @ 225; squat @ 225

5 sets of 5 reps of clean & jerks @ 135.

I'm enjoying the new surge in strength. I attribute it to doing lower reps for the first time in my life.

Today: 4 mile mellow trail run. Beautiful day!

Way to go Jim C. !!!:kicking0:

Cliff Miller 09-17-2011 11:13 AM

Re: Over 50 Crossfitters Sign In
 
friday

amrap 20 minute

400 m run ring rows

5 rounds running 235 ring rows

this was on top delivering another 12,000 square feet of drywall with the young guns

today

3 rounds 1 min on 1 minute off

110 atlas stone lift to 52" platform

3-4-5

8 kg k.b. per side black bands 2" bamboo bench press

17-25-30

36" box jump

8-10-12

250 lb axel bar dead lift

10-12-13

5 yard out and back 135 per side farmer carry

2-2-3 (it was raining and the grip on the bars was like trying to hang onto a greased pig.

160 total rounds

glad tomorrow is an off day and there is only another 4 or so cords of wood to be loaded on the truck, delivered and stacked.:rofl:

David Cahn 09-17-2011 11:41 AM

Re: Over 50 Crossfitters Sign In
 
Fight Gone Bad! Part of the FGB6 event that I guess is going on all over the country.

First time I did this with the Rx weights. My rep count was 209. Towards the bottom of my box...maybe I should rephrase that....the bottom of my box...but I did the Rx and I didn't hurt myself. Certainly pushed. I had my 19 yo nephew there urging me on...which helped :D

Day 13 of Burpee challenge...will do them later.

Pat Quigley 09-17-2011 02:34 PM

Re: Over 50 Crossfitters Sign In
 
Wendler Shoulder Press:5X 135,155,175.

WOD: Amazing Grace: 1 RFT 30 clean and jerk @135 .
Scale: 145 lbs. 9:15. This is 10lb. heavier and faster than last time (9:38).:kicking0::kicking0::kicking0:

Jim Colby 09-17-2011 04:36 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Thursday, Sept. 15 and Friday, Sept. 16[/U][/B]
Rested again (5 days in a row...yikes!) and caught up on more stuff

[B][U]Saturday, Sept. 17[/U][/B]
Cycled 15 miles (around 45 mins, didn't push too hard and did some slower riding with another rider while chatting)
3x10 DH pull-ups (these have slipped a bit, but not as bad as I thought)

Took a bit of a break,

Ran 1/2 mile to HS track
1 mile (8:20)
walked 1/4 mile
1 mile (7:35)
Ran 1/2 mile home

Took it kind of easy today since I have a big ride tomorrow, the NJ Gran Fondo bike tour. 104 miles with 7900 ft of hills. Check out the ride profile below. Hills anyone? lol!
[url]http://ridewithgps.com/routes/700383[/url]

Hope my legs hold up after the race last weekend!

Bill Hoogsteden 09-17-2011 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Jim - No Kidding about those hills!!

David - Congrats on the FGB Score!! AND IT WAS Rx'd!! AWEsome!!

Perry - Glad you're doing so well strengthwise!!

Pat - Super on Amazing Grace!!

[B]WOD:

[/B]3RFT:
Swim 50 m
25 Push Ups

6:32 [I][B]PR!! :pepper:[/B][/I] [B][I]CLIPPED 52 SEC off [/I][/B][I]last week's try!! Been doing a 100 Push Ups a day in September Challenge & I think it REALLY helped!![/I]:kicking0:[I] My wife told a friend of ours that the guys had to do push ups every 2 laps!! [/I]:D

Perry Dean Freedman 09-18-2011 09:44 AM

Re: Over 50 Crossfitters Sign In
 
Classic chest and tri workout.

Will try to do a sprint workout during my son's soccer game, but have to be careful that he doesn't see me "not watching".

Jim C.: I'm jealous of your 104 mile race. Looking forward to hearing about it.

Deb Weber 09-18-2011 10:28 AM

Re: Over 50 Crossfitters Sign In
 
Nice PR [B]Bill![/B]! Nice Grace, [B]Pat[/B]!!


[B]
9_18_11 Sunday[/B]
got 9 hours of sleep last nite. yay!

[B]1 mile walk[/B]

Warmup
[B]Power Clean from Above the Knee[/B]
25kg/3
30kg/3
35kg/3
40kg/3 (3)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/2+2
50kg/1+1 (I actually cleaned and bounced; my jerk sucked, pressout - and if that werent bad enough i dropped the weight and broke a deck board)
supposed to go to 54, I felt like I could get that - but didn't want more deck damage.

[B]Clean Pull + Clean + Jerk[/B]
40kg/2+1+1 (3) these were not hard, but burny muscle fatigue

[B]Back Squat[/B]
40kg/4
45kg/4
50kg/4 (4)

[B]Press from Snatch Squat Position[/B]
22.5kg/4 (4) (yeah I remember why I had trouble the other night he widened my feet, I think i was closer stance today)

I thought this was going to be so terribly difficult; wasn't a cakewalk but I didn't have much trouble. That Nick, his programming is working!!
My singlet came - i feel ridiculous in it, lol. :D

Jim Cordes 09-18-2011 12:19 PM

Re: Over 50 Crossfitters Sign In
 
9/17 WOD

Fight Gone Bad

230, which is a PR for me. According to my counter, if I stopped looking at the clock and if I controlled the bar on the way down from the SDHP's (I started dropping it in the later rounds) I would have hit my elite goal of 240. Ready for FGB 7!

Claw

David Cahn 09-18-2011 06:41 PM

Re: Over 50 Crossfitters Sign In
 
Nice PR Jim. I'm looking forward to FGB7 as well


Day 14 Burpee challenge. Off day. Practiced jump rope and pull-ups. I can do a half dozen dead hang pull -ups but am having problems with kipping. Tends to bother my shoulder when pushing away from the bar. Any suggestions?

Perry Dean Freedman 09-18-2011 06:56 PM

Re: Over 50 Crossfitters Sign In
 
David: There is a great video on the site by Paoli in which he shows correct form for the kips. The main thing that has helped my shoulders is squeezing or pinching your shoulder blades back and down. That way, at the bottom position, you have tension, which prevents you from yanking your shoulders out of the sockets. Also, you want to concentrate on externally rotating your shoulders to protect them and maintain the "hollow body position".

Here is the title of the video:

The Position: Part 5—The Pull-up
By Kelly Starrett and Carl Paoli

After watching this a few times, it clicked and vastly improved my kips. My shoulders are better, but my elbow still hasnt recovered from months of doing kips wrong.

Good luck.

David Cahn 09-18-2011 09:11 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;986863]David: There is a great video on the site by Paoli in which he shows correct form for the kips. The main thing that has helped my shoulders is squeezing or pinching your shoulder blades back and down. That way, at the bottom position, you have tension, which prevents you from yanking your shoulders out of the sockets. Also, you want to concentrate on externally rotating your shoulders to protect them and maintain the "hollow body position".

Here is the title of the video:

The Position: Part 5—The Pull-up
By Kelly Starrett and Carl Paoli

After watching this a few times, it clicked and vastly improved my kips. My shoulders are better, but my elbow still hasnt recovered from months of doing kips wrong.

Good luck.[/QUOTE]

Thanks Perry. Where would I find this video on the site? I checked in the demo section of CrossFit exercises but I didn't see it there. Can you provide a link? Sorry to be so dense.

Deb Weber 09-19-2011 03:52 AM

Re: Over 50 Crossfitters Sign In
 
[url]http://journal.crossfit.com/2011/06/theposition5pull-up.tpl[/url] wfs

I would say if it bothers your shoulder and you can do dead hangs, DON'T KIP.
We had a guy at the redshed always did deadhangs.

Jim Cordes 09-19-2011 08:36 AM

Re: Over 50 Crossfitters Sign In
 
9/19 WOD
Power Cleans:
2-2-2-2-2-2-2

135-135-145f-145-155-165f-160f

I guess 155# was as high as I was gonna go today. Happy with it, but would have been happier with 165#. Not feeling very explosive at 6 am on a Monday morning.

Claw

Pat Quigley 09-19-2011 08:45 AM

Re: Over 50 Crossfitters Sign In
 
Pull ups with sore elbows are greatly relieved by pull ups with hands in parallel position. Sometimes I do pull ups with one hand on a cross bar and the other on the regular pull up bar.

Strength: 3x 280, 300, 330 back squat.

Hspu progression

WOD:
4rft

25m broad jump
50 m lunge
200m run
25 DU

Scale: standing jumPs,200m row, singles.

17:20.

Jim Colby 09-19-2011 10:01 AM

Re: Over 50 Crossfitters Sign In
 
[B][U]Sunday, Sept. 18[/U][/B]
Did the NJ Gran Fondo cycling tour. 104.89 miles per my bike computer and 7900 ft of climbing. My first century ride! Felt pretty strong and we rode with a group that didn't set a fast pace, but my legs are feeling it after two consecutive weekends of abuse. The only racing was on the four timed hill climbs. I think I did ok on those, as I passed a bunch of people and didn't get passed, but am not sure where to get the results. I also think the fastest climbers were out in the first group of riders and our group hung back a bit. Total cycing time was 6:49, but we took a few breaks and made a nice day of it, so I guess the whole thing took a little more than 7 hours. There was great food at the rest stops and the event was extremely well run. I highly recommend it!

Bill Houghton 09-19-2011 04:53 PM

Re: Over 50 Crossfitters Sign In
 
W/U
200 S.U.
25 box squats (squat is broken again)
400 M jog
HPC, press, push press 45#
Shoulder: rolls, dislocates, etc...

WOD: 20 Min AMRAP
5 pull-ups (blue band)
10 Hand release push-ups
15 kb swings 45#

7 + pull-ups & 6 push-ups

Buy out: 500 M row.

This was my second workout back in the garage since closing our box. Tiny small chance there might be life there yet. If ya pray, please put in a good word for CrossFit Marquette.

John Burch 09-19-2011 06:58 PM

Re: Over 50 Crossfitters Sign In
 
Got behind on posting
9/12 front squat 95 135 165 185 205/ 8x5 @95 walking lunge good mornings
GHD situps 3x10
WOD 4 rounds
pull sled 200m @ 100#
15 K2E
15 KB snatch @35
9/13 jumprope/ push prowler @ 100/200#
WOD
20 O/H Squats @75
5 Burpee
400m run
15 O/H squats
10 Burpee
400m run
10 O/H
15 Burpee
400m
5 O/H
20 Burpee
400m
POST _ EMOM 8:00 3 Thrusters @ 95 3 Pullup

David Cahn 09-19-2011 07:00 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the link Deb. You are right Perry, it is an excellent video. Now putting teachings into actions.

Day #15 Burpee challenge.

Weighted chest-to-ring pull-ups
3-3-3-3-1-1 (22, 27, 32, 32, 57, 57 lbs)
Then…
CrossFit Open WOD 11.3
AMRAP 5min
Squat clean & jerk 95 lbs
16 reps

I am still feeling my way through the Olympic lifting. Everyday glad to get through it without jacking up my back. I think all the omega-3's I have been taking (3 gms/day) is actually helping.

John Burch 09-19-2011 07:05 PM

Re: Over 50 Crossfitters Sign In
 
9/14 Decline Bench 135 185 225 255/7x10 standing kickback
upright row @25#
WOD50 Pushpress @ 95
50 Ring Row
8:30
9/16
10x2 Box squat @ 185
8x3 Rack pull 3@135 3x3@225 6x3@275
3x10 windshield wipers
WOD 21 15 9
SDLHP @ ?
T2B
Between each round walking Lunge/w 45# bumper O/H = 16 steps

John Burch 09-19-2011 07:13 PM

Re: Over 50 Crossfitters Sign In
 
9/19
Jumprope
Back squat 62135
1@185 @225 @235 @275
5x4 Lunge @95 + 8 good mornings
3x12 62# KB swings + GHD situps

WOD 10 rounds
1 power clean @ 165
run 200m

Post 15:00 EMOM
5 KB swings @ 44#
3 Burpee
5 20# wallball

sorry about being so far behind on my Posting
Bill it's ashame about the Box hope someone picks it up
Pat your a beast as always with the strenght

m/56/180


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