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Deb Weber 04-20-2011 05:37 PM

Re: Over 50 Crossfitters Sign In
For an old recovering dude, [B]Cliff[/B], you sure tearing it up!!
Nice work on the snatch [B]Michelle[/B]. Might be worth it, the thing w/Oly is, setup is diff. for everybody depending on your bodytype.


Warmup: Run 400

PVC Snatch, stretch et al.

Pushpress 95#/65#
KB Swing (24/16kg)

[B]Modified to 15-9-6, 8:00[/B]
Modified because I'm supposed to snatch tomorrow. Pushpress easy, all legit like Nick taught me, swings easy, but pullups at 162lbs - what a difference, just terrible!!! Had to break them, got down to singles. Popeye arms after, WOD reminded me of Horrible Helen, but pushpress makes it sooooo much better. Pushpress always makes my shoulders feel better somehow.
My friend told me take a contrast shower you'll be fine to snatch! Geez, they suck. WOD felt darn good though...

John Jaeckel 04-21-2011 06:31 AM

Re: Over 50 Crossfitters Sign In

Wendler 5/3/1, Month 3, Week 2

1/4 mile run
OHS 5x45

4x115 [B](F-5)[/B]

15 Jump Squats @ 45#
20 Presses (alternating front and rear) @ 45#
15 GHD Situps
15 Back Extensions

Michelle Simpson 04-21-2011 10:03 AM

Re: Over 50 Crossfitters Sign In
Today we did pullups, weighted for those who have dead hang. Person assisted for those of us who don't have dead hang. This morning is the closest I've come to strict unassisted dead hang. I'm sure in another week I'll have them and be over joyed.

Deb you great on pull ups even if you did have to break them up!

Pat Quigley 04-21-2011 03:16 PM

Re: Over 50 Crossfitters Sign In
Michelle, looks like you've had a day where the goal was to focus on a single movement to mastery. Love those days--rare.

Strength: Bench Press: 5X 170,195,225. W. two bands added for dymanic resistance.
Assist: Weighted dips: 5X 35, 45, 55, 60.

400m of lunges. Record # steps and time: 150 steps and 7:29.

Bill Hoogsteden 04-21-2011 05:39 PM

Re: Over 50 Crossfitters Sign In
Great work everybody!! Especially Deb & Michelle on the pull ups! As a friend of mine said, "I've got a 9 minute Fran, with 5 minutes staring at the pull up bar!"

Pat, you are awesome on those walking lunges!!

[B]19 Apr:

[/B]400m run
3 rounds of 10
push ups
abmat situps

[/B]Skill day
worked on
Muscle ups
Double unders

[B]21 Apr:
[/B]400m run
50 ft
-forward & back leg swings
-hip openers
10 push ups with arm raises at the top
50 ft
-high knees
-butt kickers
-broad jumps
5 inchworms (2 push ups)

[/B]4 RFT:
400m run
21 kettle bell swings, 1.5 pood
15 Blue band assisted pull ups


3-3-3-3-3 Backsquats

135#-135# with green band hung KB-135# with blue band held down by weights-135# with green band held down by weights-135# with green band held down by weights

Cliff Miller 04-21-2011 07:30 PM

Re: Over 50 Crossfitters Sign In
good one tonite.

3 rounds 130lb good morning to failure


200 sit ups


i am dreading tomorrow however

3 rounds 80 m. sled drag w/135 right into a 400 m. run. should be interesting.

go canucks!!!!:pepper:

Deb Weber 04-22-2011 03:23 AM

Re: Over 50 Crossfitters Sign In
My pullups are crap now, gotta get my kip back, i'm forgetting to push away at the top, and getting not that many great ones, back to ok im up here at the bar, but chin not over. OTOH I think they help my snatch. Go figure.

[B]4_21_11 Thursday[/B]
stretch, barwork

35kg ok
35kg bar was away
35kg ok
40kg easy! caught low and got right the hell up!!!
43kg miss, lost my setup off the floor. Ugh. Made me back off & work up
40kg ok
41kg ok
:mad:he stopped me. I KNOW can do @ least :censored: 45. He's probably figuring three steps forward, one step back... quit while we're ahead? I hope. I would go after that 43kg Saturday home or in the Shed; maybe. Thing is we don't have a real ladies bar or fractional weights.

[B]Backsquat[/B] still a lousy squatter
50kg/3 (6)
55kg/3 (6)
Stayed lite, working still on ATA w/chest up elbows forward not back, don't sit in the bottom. My hips STILL want to go back on these. It doesn't feel like my muscles working hard b/c its heavy. I'm told I cant squat worth a s---t.

Oh yeah. My coach said I'm just weak! AND, got in trouble for CFing, not supposed to do KB swings. He said they'll mess up my oly, NO SWINGS.

Wilfredo Flores 04-22-2011 03:19 PM

Re: Over 50 Crossfitters Sign In

I'm a little confused as to what I should do, my doc is telling me to take some time off: sprained ankle still a little sore, can't straighten my arms and my right shoulder is bothering me.

When I was younger, and dancing/teaching/rehearsing/performing, and taking daily class, I would get injured and keep going. That was well into my 40s, I feel I could do that now, modified of course. Doc feels, I'm not thinking this through. My thought is to go back to the gym ASAP, and let my body work itself out. Guys? Ladies?


Deb Weber 04-22-2011 04:28 PM

Re: Over 50 Crossfitters Sign In
[B]Wilfredo[/B] that depends. Can sense your disappointment, since an upper and lower body injury rules out so much.

When Im sore, a good pull on the rower, get some blood flow going usually helps flush that away, and a WOD is ok. I would try an epsom salt bath for general aches & pains, seems to work.

But, if it were me, I'd be cautious with the sprained ankle no point making it worse. Shoulder bothering you how? Bursitis, joint pain, muscle pain, limited ROM or what?

Pat Quigley 04-22-2011 05:02 PM

Re: Over 50 Crossfitters Sign In
I don't press thru injuries anymore. I do exercise the parts that are not injured though. Yesterday is pulled something around the posterior delt doing weighted dips. I used much of the stuff from the Movement cert. to repair this AM. It's better but not gone. Since today was Deadlift day, I did have to worry about the shoulder. I even warmed up on the rower to check.

Strength: Deadlift: 5X 315, 355, 405.
Sissy Squat machine: 10X315, 400, 500.
Leg Press: 10X 315, 5X400.

Ran out of time and could not get to 2K row.

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