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Tim Randall 09-29-2010 07:17 PM

Re: Over 50 Crossfitters Sign In

Don't you know it, It still never seizes to amaze me how my head gets in the way of my potential (so you for sure are not alone) You, Claw and others do an amazing amount of work and 'all you all's' results are what I am chasing! I see know reason to ever change my lifestyle now (accept to up the effort)!
It is fun to see some of the young bucks try to impress us and than get humbled (amazing how humility makes for strength)

Pat Quigley 09-29-2010 08:03 PM

Re: Over 50 Crossfitters Sign In
Mobility WOD (decided to do this daily in AM or as a part of the work out at the gym)

Wendler Wave 2 bench press: 3 X 165,185,205 (9).


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood(55# DB)
10 Box jumps, 24 inch box(step ups)

FINISHED 11 or 12 (?) rounds +10 PP + 5 wings. Had a "moment" during the work out and lost count of rounds.

Jim Cordes 09-30-2010 09:37 AM

Re: Over 50 Crossfitters Sign In
9/30 WOD

“Nasty Girls”
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

15:54 @ 115# and 21 pull ups instead of 7 muscle ups.

Considered going a little higher on HPC weight, but 115# has been my scaling all 135# Rx'd WOD's, so I stuck with it. It was heavy enough! Started with C2B pull ups, but could only manage 5 or 6 before I started failing, so reverted to normal pull ups. I used 50 squats as my active rest, but that slowed me down a lot. I knew this was a tough WOD, but thought I would finish faster than I did. "Nasty Girls" certainly deserves its name!

The Claw

Jim Cordes 09-30-2010 09:40 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;849638]Had a "moment" during the work out and lost count of rounds.[/QUOTE]

Must be a "Crossfit moment." I hate it when they happen; but it's a real test of character: Do I keep counting at the higher or lower number?

Also, thanks for the tip on "Younger Every Year." I got the audiobook and find it very thought provoking. I wonder if they would advocate six Crossfit workouts a week, or if some of the exercise days should be scaled back?

The Claw

Terry Dickman 09-30-2010 09:52 AM

Re: Over 50 Crossfitters Sign In
M.E. Trap bar Dead lift 5-5-5-3-3-3

[B]325, 335, 345(4), 345, 345(2), 355[/B]

Rest 5:00

How Many Rounds can you complete in 12:00?

10 Turkish GET UPS with KB (5 right/5 left) 35lbs
10 Push ups

[B]4 rounds +1[/B]
I would rather do burpees than get-ups, man they suck.

John Jaeckel 09-30-2010 06:54 PM

Re: Over 50 Crossfitters Sign In

1/4 mile Farmers Carry (53 lb. K-bell)
Side Press 3x3 each side (53 lb.)
2x120 Stair Climb with 53 lb. K-bell
15 K-bell throws (2 hands overhead, discus and shotput style)
1/4 mile Farmers Carry (53 lb. K-bell)

John Burch 10-01-2010 05:46 PM

Re: Over 50 Crossfitters Sign In
2x20 GHD situps
2x20 GHD backextensions
2x10 reverse hyper
3x10 reverse hyper @10#
jump rope

Squat squat wu 10@95 10@135
working sets 6x2 @ 245#

WOD 3 rounds
10 75# O/H squat
20 AB mat situps
20 35# KB swings

m/55/180 CrossFitChesterton

Pat Quigley 10-01-2010 09:09 PM

Re: Over 50 Crossfitters Sign In
busy workout. either I was just not focused for some reason or I could not get down to business. I was on the floor for close to 75 minutes.

Skipped the M-WOD. Kelley S. is challenging all of us to build up to 3 continuous minutes of "hollow rocks". I'm really enjoying these M-WOD's. Most of the moves are the same as those he taught in the Movement/Mobility Certification. He's an informed and amusing speaker.

Wendler's Wave 2 (70,80,90%) DL, 3 X 295,335,380(4). The system allows more reps on the last set.

Friday 101001

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders(3:1 singles)

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Snatch: 125 lb, 56.7 kg, Cl&JK, 155lb, 70.3kg. 4 rounds. 295 points.

There was no bounce left in my legs by the time I hit the cleans. The cleans unfortunately done flat footed.

Pat Quigley 10-02-2010 02:55 PM

Re: Over 50 Crossfitters Sign In
this must be a virtual expression of meeting yourself coming and going.

Wendler Wave 2 OHP(70%,80%,90%) 3X120,135,155.

Crossfit class:

5 X 7 X of following sequence: power clean, front squat, push press, back squat or overhead squat, push press. Max weight. Task was to keep barbell moving for each repetition. Max for last set: 75#.

coach suggested that I skip the Wendler for presses today. But nooooooo!:yikes: .

John Burch 10-03-2010 03:42 PM

Re: Over 50 Crossfitters Sign In
10/03 Sprint training

m/55/180 CrossFitChesterton

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