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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Alden Hingle 02-08-2014 04:52 PM

Re: Over 50 Crossfitters Sign In
 
Patrick - Sorry to hear about your son. I hope he is better soon.

2/3-2/6 Skiing (Beaver Creek, Vail, Keystone, Vail) with friends from Pentagon Ski Club

2/7
WU: Row 1km; pull-ups X2X7/ +12# X7/ +18# X7; get-ups X10
WOD: 2 rounds
KB swings 25# X20
Push-up rows 10# X10
KB snatch 25# X20
Lunge and reach X20 yds
Seated KB twists X20
Pistons (assisted) X10

2/8
WU: Row 1 km; halos 25# X20; wall squats
Workout:
5:00 min of TGU (25#)
5:00 min of TGU (35#)
KB press 35# X2X20
Pull-ups (+12#) X10

JT Kalnay 02-09-2014 01:14 PM

Re: Over 50 Crossfitters Sign In
 
Sunday Feb 9, 2014

PM Session

[url]http://youtu.be/Es9BYG61N9g[/url]

Constantly Varied = (half hour shoveling snow, half hour scraping ice, ten trips to the house and back to bring a 5 gallon pail of water) + skating with the kids. Each kid reminded me to be careful because "you have a steel hip!"

Life is very very very good sometimes.

Jim Cordes 02-09-2014 03:00 PM

Re: Over 50 Crossfitters Sign In
 
2/7 WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
252. PR!

Started at push presses and went all out on them, got in the 30's each round. Coasted on rows, got a lot of no-reps on wall balls, and really cranked out the box jumps. A long-standing Elite Goal for me as been 245, so I am thrilled to have exceeded that!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12419011853/[/url]


2/9 Sunday Funday WOD
Skill Session: Coach’s Choice
Worked on tire flips to get everybody warmed up.

+
1:00 Tire Flips
1:00 Shuttle runs, 10m, alt forward run/back pedal
1:00 Dumbbell Snatches, alt L/R
rest 3:00
x4
Rounds of 47, 48, 49, 51.
Used 1.5 pood kettlebell and Russian snatches. Each round I did longer sets between hand switches, leading to increasing scores.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12419026483[/url]

Claw

Jim Cordes 02-10-2014 10:30 AM

Re: Over 50 Crossfitters Sign In
 
2/10 WOD
A. Snatch, find 1RM
120 (multiple fails at 125)
Split snatch. I'm liking it!

+
B. 3 rounds:
15 Burpees
20 KBS (1.5/1pd)
400m run
rest 2:00
14:00
First round 3:15, then each following round about 15 seconds slower. Pushed it all the way on all rounds.

Claw

Pat Quigley 02-10-2014 02:13 PM

Re: Over 50 Crossfitters Sign In
 
Worked out Saturday with lackluster performance and breathing too hard to maintain the number of rounds.

Today, long warm up and mobility after 500m row.

GhD sit ups and back ext. along with. dips. did 2X10 reps for ea. exercise.

Back Squat: 5-3-1 225....to 355. Strength was ok, depth was too shallow.

JT Kalnay 02-10-2014 03:31 PM

Re: Over 50 Crossfitters Sign In
 
Monday February 10, 2014

Goblet squat, front plank, l side plank, r side plank, to failure on each.

Bergener warmup with 45# bar

Snatch and C&J practice (with metal weights at a globo)
5x45 snatch
5x45 squat clean and jerk
5x65 sn
5x65 sqj
3x95 sn
3x95 sqj
(at this point, apparently people were pretty comfortable with what I was doing b/c chad and buffy closed in a little bit while doing isolation curls and other exercises that I wasn't quite able to identify)
3x115 sn
3x115sqj (dropped the last one on purpose, which worked, people backed off quite a bit)
3x135 sn
3x135 sqj (now with plenty of room on all sides and some shocked onlookers)
3x155 squat c&j (with gratuitous grunting)
3x175 squat c&j (with extremely loud gratuitous grunting)

Didn't want to go any heavier with the metal weights on the nice globo floor. And, I suspected someone had gone to "report" the madman.

Finished with lat pull downs on the lat pull down machine (10x80, 10x150, 10x the stack (just b/c buffy was waiting for the machine)

Then did some dips, pullups, and toes to bar, b/c chad had been struggling to get a pullup...

Somedays people just rub me the wrong way and I do stupid stuff like show them up in the gym. I'm lucky chad or buffy weren't packing and waiting for me in the parking lot.

Bill Hoogsteden 02-10-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
500m Row (>1:50 min)
100 SUs
10 Leg Swings (Each Leg, both directions)
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 25# Presses)
10 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
400m run (On treadmill)
12 Pull Ups
12 Dips
120 SUs

5:25

[I]A DNF! I didn't have much time due to a meeting and the track along with the treadmills were packed. [/I]

Alden Hingle 02-10-2014 07:40 PM

Re: Over 50 Crossfitters Sign In
 
2/10
WU: Row 1km; hip and t-spine mobility
Workout: KB swings 25# X200
Cash out: KB snatch 25# X10; KB C&P 25# X10

Working my way back into Pavel's "Enter the Kettlebell" program since the ortho and physical therapist had no issues with me working out with KB. That book, borrowed from my son, is what got me started with CrossFit back in 2009.

Cliff Miller 02-11-2014 09:13 AM

Re: Over 50 Crossfitters Sign In
 
wow great work guys.....like i expected anything less :D

back at it yesterday after 10 amazing days in mexico


Mega Bow: 1RM 302lbs

Stiff Leg Sumo Deads: 3x8 185 lbs

SS Seated Good Mornings: 3x20

Banded Good Mornings: 100

GHD Plank: 3x1min.

Ext. Rot. Band Pulls: 3x20/s single red band

perfect workout for a first day back.

what an amazing trip for my mental health. yesterday while at home getting things back together from the trip my wife and i were talking about how things changed from a year ago.

last year at this time when i was on the beach for the last morning i had a mental break down and sat there crying for over a half hour. cried in the hotel room and then on the bus on the way to the airport. then when we got home i stayed in bed for almost 2 full days then went to see my g.p. ended up on anti depressants for almost 6 months and seeing a counsilor for 3 months.

this year....back at home ready to catch a tiger by the tail and am looking forward to the next few months and all that life might toss my way.

what a difference a year makes........

Pat Quigley 02-11-2014 02:35 PM

Re: Over 50 Crossfitters Sign In
 
good to see all the regulars. I would rather compliment those who stay than mourn to loss of so many from the thread.

Tribal Crossfit started open gym middays during the week. This is great. Did a regular WOD yesterday. Today is supposed to be a non-WOD for Whole Life Challenge. Usually I would walk back and forth from work to home. Today did 5X500m. row w. 90 rest in between.


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