Re: Over 50 Crossfitters Sign In
 

Four rounds:
Run 400 M
15 thrusters (65#)
15 pull-ups (blue band)

32:11

Re: Over 50 Crossfitters Sign In
 

Deb, Bill Houghton - Pat speaks with much wisdom! Great Job on your WODs! ( Especially on Helton, Bill!)

[B]WU:

NO Instructor!! That means it falls on me! :yikes:[/B]

400m run

50ft (B-ball court with):
High Knees
Butt Kickers
Frankenstein walks
Hip openers
25Ft Burpee Broad Jumps/25ft broad jumps

PVC Pass throughs
PVC Push downs
10 Push Ups

[B]WOD:
[/B]5-5-5 Back Squats
5-5-5 Bench Press

185#-225#-255# Back Squats [I]Right [/I][I]knee started talking, but it felt good, PR the next time around![/I]
185#-205#-215# [I]Only made 4 reps on this in July, so I'll take it![/I]

Re: Over 50 Crossfitters Sign In
 

9/11/11
Burpee Challenge day #7 The rest of the day was a rest day, much of which watching the 9/11 ceremonies. Very emotional.

9/12/11
Burpee Challenge day #8

300m Run
30 “Curtis P’s” with squat cleans 95/65# (I did 75#)
300m Run

16:18

Nice work on all those PR's Bill and William. I am just determining my P's....R's to come with time.

Re: Over 50 Crossfitters Sign In
 

friday

6 rounds

6 turkish get ups 35 lbs
6 36" box jumps
400 m run
3 min rest

38:25

saturday/sunday

split/deliver/stack firewood

10 cords/6cords/2cords

monday

5-5-5 front squat
225-245-355

1-1-1 bench press
135-155-165

my bench press while 70 lbs under my last p.r. is 30 lbs more than last time i did 1-1-1 for bench press so i will take that as a sign that my shoulder while still sore and not happy much of the time is getting stronger

Re: Over 50 Crossfitters Sign In
 

4 Rounds: 400M run; 15 Thrusters @ 95 lbs; 15 pull ups: 26:53.

Did the run a little slower (fluctuated between 6 and 7 minute miles) so I had more in the tank for *thrusters. *Don't know if it's a good strategy. Will try all out running next time this WOD comes around.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;984889]4 Rounds: 400M run; 15 Thrusters @ 95 lbs; 15 pull ups: 26:53.

Did the run a little slower (fluctuated between 6 and 7 minute miles) so I had more in the tank for *thrusters. *Don't know if it's a good strategy. Will try all out running next time this WOD comes around.[/QUOTE]

Nice Perry!

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

[B]9-13[/B]

OHS 1-1-1-1-1 75#-85#-90#-95X-95#
FS 1-1-1-1-1 105#-110#-115#-120X-120X-120X all in my head.
BS 1-1-1-1-1 115#-125#-135#-145#-155#

No complaints. :)

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Michelle Simpson;984943]

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

I don't understand the 20 min. cutoff. What's the objective in that?

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;985122][QUOTE=Michelle Simpson;984943]

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

I don't understand the 20 min. cutoff. What's the objective in that?[/QUOTE]

Generally speaking the trainers will cap a WOD they think should be done in a given amount of time based on mainsite demo times. Some days I get disgruntled with it because I'm trying to get my WOD's closer to Rx'd in weight and that forces me to go slower. I have no doubt I would have finished the WOD between 26-28 minutes. I have often wondered if other boxes do that. Especially since I'm one of the only 4 or 5 masters aged peeps there.

Re: Over 50 Crossfitters Sign In
 

Cliff - Sounds like you're making GREAT progress!! That's what you need to focus on!!

David - I'm still finding my "P"'s in many ways!! ;)

Michelle, Perry - I know that frustration when they cap a WOD, but that usually means that the WOD becomes a different one, i.e. starts using a different metabolic pathway. I usually trust what the instructors are telling me to do. Frustrating at times, but it's been working so far!

[B]WU:[/B]
Plank holds to "bird dogs"
Hollow Rocks
40ft walking lunges with rubber bands over head touching the ground with each hand every 2 lunges
40ft broad jumps from squat with rubber band over head & 3 pass throughs every 2nd jump

Snatch Balance Practice

[B]WOD:
[/B]30 26# Left Handed Kettlebell Snatches
1000m row
30 26# Right Handed Kettlebell Snatches
1000m row

13:56 [I]What leg smoker!! 30 KB Snatches & THEN row!! Tried to focus on form (Especially my hip extension!!). Was the 1st one done in the class! Next time I'm going for heavier weights!![/I]

Re: Over 50 Crossfitters Sign In
 

[B]9_13_11 Tuesday[/B]

[B]GPP[/B]
5 Rounds
15 Wallball
20 side Lunge w/ball up & down
20 Russian Twist
10wallball w/20# dynamax (they only have one much easier than I remember)
[B]
Hypers[/B]
0/8 (2)
10/4 (4) 10kg plate on my head/back; Nick came while I was doing these - said too easy pbly going up next time

[B]PowerCleans[/B]
30kg/3
35kg/3
40kg/3
42kg/4 (4) He asked me to go faster. I did, he said good. Happy w/these not that bad anymore.

[B]Backsquat[/B] wasnt programmed he just said do some squatting
35kg/3
40kg/3
45kg/3
50kg/2 (5)
55kg/3 no problems
55kg/1 dump; by this time my trap/snatch boo boo was killing me - when it hurts, its just as painful as the day I did it, feels like a knife stuck in my back there. I didnt bounce i just wanted to get the bar off my neck. Kinda disappointing it was going pretty good, the squatting; again a student made mine look GREAT!

[B]Snatch Press from Bottom Position[/B]
25/4 (i had trouble after 2 - Oak & Goeller were yelling 'just DUMP it' and I wouldn't, so lite went to knees and got up - did another 2. Nick said, thats too heavy go down! (I watched Dan & Oak & Danica and THEY've got no arm bend when they pull. Hell no!!)
22/4 Nick said these were still too heavy, bouncing & not punching them enough and
20/4 (2) :o weakling :( Only deb could get fat and weak WLing!!

They were talking about somebody talking to some girl and will it be a relationship like a bf/gf thing or what (theyre ALL young very good looking very nice boys great personalities! can date anybody!!). Pete and I were laughing in the codger's corner - I told them, what youre worried about THAT? "relationship" "marriage" overrated!! Doesnt matter - you either committed or not regardless of how "official it is; if the girl's talking to you at all about seeing you and then, its well, oh, i kinda sorta have a BF - SHE'S NOT COMMITTED! fair game go after it! Probably think Im crazy, but you can be married and NOT committed!! Granny giving life advice, OMG :rofl:
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!!