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

Deb Weber 07-05-2010 02:05 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]thought I could do better at the pullups, all but first set were broken
[/QUOTE]
Gee [B]John B[/B] - you did snatches & OHS before this - that would def. affect my pullups!

Hang in there, [B]Steve![/B]


[B]07.05.2010-Monday (Happy Birthday DP!)[/B]
AM Warmup: DUs, Empty Jacket, Floor Dusters, Shoulder Mobility, trigger point ball - stretching
[B]WOD: "Murph"[/B]
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
[B]55:47 NO vest[/B] - happy with that;

Ran the first mile in 8:35 or 8:37 (my usual time is 10-11, I guess I can thank the extra squat work I started in April)... partitioned this Cindy style, chin over bar, chest to abmat, full ROM squat w/hip snap, all fast, & no broken squats, yay!:pepper: - all reps were legit (or I did them over). Today is probably my tiredest weakest day as well, so I was really pleased with the effort. The last run was awful, had to be minutes slower - it's 100° here today and humid as hell. We had a couple pukers. I didn't expect to finish in under 60 minutes (bodyweight stuff is not my forté). The only fly in the ointment was a bathroom break after the first 2 rounds.... sometimes I hate being a girl.

[B]Strength: Hang Clean[/B]
3x3 @ 85-90%
2@105#, 3@110# (I realized I could/should do more)

John Jaeckel 07-05-2010 02:35 PM

Re: Over 50 Crossfitters Sign In
 
07.04.10:

10 laps in the pool


07.05.10:
Work at property in the AM, usual redneck stuff: hauling sacks of corn, climbing trees, etc., for an hour or so.

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

WARMUP:
Pullups
#4 band (+5 pounds around waist) x5
#3 band (+5 pounds) x5
#2 band (+5 lbs.) x5

Bench Press
5x100
5x125
3x150

STRENGTH:
Pullups
5x #2 band
5x #1 band
5x BW (F-6)

BP
5x165
5x190
6x210

Jim Cordes 07-05-2010 02:40 PM

Re: Over 50 Crossfitters Sign In
 
7/4 WOD

Team of 4 (only 2 working at a time) does

234 Pull ups
400 m run (whole team)
234 Push ups
400 m backwards run (2 backwards runners at a time)
234 Leg throw downs
400 m run (3-legged run)
234 Burpees
400 lunges (2 lunging at a time)

39:23 with Team Revolution. Luciano, Molly, Ryan and me.

Pat Quigley 07-05-2010 03:26 PM

Re: Over 50 Crossfitters Sign In
 
Deb--great work on the running.

JJ--what is the Wendler? Looks like you are making progress with it.

JC--looks like you had the most fun today with a group effort.

Monday 100705

Did my usual warm up---including 3X25X65# SLDL for hamstring repair.



"Luce"

Wearing a 20 pound vest, three rounds for time of:(SCALE)
1K Run(.25 mi on treadmill at 3.5 mph w. 2X10lbDB's)
10 Muscle-ups(10 Pull ups +10 Dips)
100 Squats(50 w. 2X10lbDB's)

Completed in 24:38.. My gym was so packed to day that I knew bringing my rings and tying up a power cage for the muscle up progressions would be a waste of time---I'd lose my place at the power cage as soon as I stepped aside to another exercise. This was challenging enough.

John Jaeckel 07-06-2010 08:05 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;806629]
JJ--what is the Wendler? Looks like you are making progress with it.
[/QUOTE]

Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.

Jeff Kilinski 07-06-2010 09:21 AM

Re: Over 50 Crossfitters Sign In
 
Folks,

Been off the board for a while. I took a week off. Then as I got back into things I ended up in NYC on business and the wife was sick so couldn't duck out to a WOD. All lame excuses. Consequently, I haven't had a whole lot to post. Been back into it, but not at the intensity as I have known. Took a long run in Central Park, every time the song flipped on the iPod I dropped for 20 pushups. Grabbed an Oly class at the box and I was the only one there so got some good one-on-one with Mark and worked on my snatch. Going to hit the box tonght.

We go up to Devils Lake for a week of camping starting this weekend so I wanted to pipe in before I'm out of radar range for a week.

[B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast.



Jeff

Jim Cordes 07-06-2010 10:56 AM

Re: Over 50 Crossfitters Sign In
 
7/6 WOD

3 Rounds for Time:
400 M Run
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest

Did not record time, but running splits were about 1:55 to 2:00. Deadlifts were mistakenly done at 60% of bodyweight instead of 60% of one rep max, so I lifted 95# instead of 185#. Consequently, max deadlifts were 14, 14/14, 15/14, 16.

Lots of fog everywhere, inside and out, this morning. Welcome back Edgar from NY, he's going to work with us while on vacation.

The Claw

Pat Quigley 07-06-2010 10:59 AM

Re: Over 50 Crossfitters Sign In
 
Thanks, I've been toying with the idea of doing powerlifting at next winter's Sr Olympics. So about 3 or so months out, I could use a system like this to focus. Events are: back squat, bench press, and dead lift.





[QUOTE=John Jaeckel;806908]Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.[/QUOTE]

Stephen R. Lampl 07-06-2010 02:10 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100706 TUESDAY - - Rest Week Day #2

[/B][/I][I][B]Warm-up:
[/B][/I]1 Mile Walk. No jogging today.....
DROM
Arm Circles
Pass Throughs
Body Circles
15 Good Mornings (PVC) - sub for hip extensions
10 GHD Sit-ups
15 Squats
15 Wall Balls
Stretching/Foam Rolling

[B]Day 3 of Coach Rip's Muscle Injury (hamstring) Rehab Program.
[/B]Back Squat 3 X 25 X 50#
[B]
Additional strength/skill work done:[/B]
Ring Pushups w/20# weight vest: 3, 3, 3, 3, 3.
Weighted pull-ups 10# dumbbell: 3, 3, 3, 3, 3.
Shoulder Press 105# 3, 3, 3, 3, 3. Finished with 3 X 10 X 75#.

John Burch 07-06-2010 04:51 PM

Re: Over 50 Crossfitters Sign In
 
WU
400m row 1:32 Damper @ 5
15 air squat
20 push up
30 situp
400m row 1:28

WOD push press @ 85# situps
40
30
20
10
9:41

Post 12 TGU @ 45#

m/55/178 CrossFitChesterton


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