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Pat Quigley 10-12-2011 10:02 AM

Re: Over 50 Crossfitters Sign In
Peter good luck on your race. Post up occasionally!

Deload bench press: 5X95,135,185,225.

WOD: 7RFT 400m run + 29 Squats of 135#.
Scale Row 400m + 12 Squats for 4R.

David Cahn 10-12-2011 10:30 AM

Re: Over 50 Crossfitters Sign In
William: Thanks for the encouragement. Nice AMRAP. I need to google 'crossfit shovels'.

Welcome Peter. Best of luck in your upcoming race. I am trying to get my daughter involved but she's a bit reluctant. Only 13 and worried about her mani/pedi. Hope you post your logs here.

Nice to meet you Wilfredo.


Back squat 10×2
3×5 Barball step ups 24”/20″
4x20m sled sprint
Tabata GHD sit-ups
Max distance ball throw 20/14

I squatted 175. Not my strength but didn't hurt myself and think about set#4made a bit of a breakthrough. Felt as if I was keeping the weight over my heels and not leaning forward. A good exercise.

Following that the step-ups with weight were a real challenge. I thought I would use weight but just did the 45# bar. Just did regular sit ups as the GHD hurts my back (forgot to count) and tossed the 20# ball 19'5". Fun WOD

Deb Weber 10-12-2011 11:12 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]Better pain free movement. Q-U-A-L-I-T-Y is life! [/QUOTE]

20 min. hot as I can stand it bath w/Epsom salt + 2 shots Jack Daniels or a glass of wine + foam roll, lacrosse balls, stretch = better pain free movement (in Debbie Weber World).
contrast showers work great after a hard workout, but HATE the cold in the cooler months. And, the JD/wine probably isn't paleo, but lifes too short. :p

Bill Hoogsteden 10-12-2011 06:39 PM

Re: Over 50 Crossfitters Sign In
Folks, We did "shovels" after the Dead Lifts where we took one of the plates off one end and picked it up in a "shoveling" position and lifted the weighted end over an object such as a parallette. Brutal!

Peter - Best of lick with the Spartan Race! I've been following the WODs on FB!! Looks awesome!

Deb - [QUOTE]...the JD/wine probably isn't paleo, but lifes too short. :p[/QUOTE] [B]SO IN AGREEMENT!!:D[/B]

Got to the box and the building was closed due to plumbing work! :mad: Ended up doing the WOD outside!

400m run
Arm Circles
high knees
Butt Kickers
inch worms

“Tabata Something Else”

Push-Ups (8)
Air Squats (15)
Sit-Ups (9)
Burpees! (Yay! Burpees!) (5)

David Cahn 10-12-2011 08:43 PM

Re: Over 50 Crossfitters Sign In
AMRAP 2min
Double unders
AMRAP 7min
8 KB Swing 55/35
4 Chest to bar pull-up
AMRAP 2min
Double unders
AMRAP 7min
8 KB Swing 55/35
4 Chest to bar pull-up

I did single-unders and 45lb KB 221/6/208/6

The pull-ups were a bear. Did them without a band but didn't quite make it to my chest on each and every one. Need to work on those fellas :shrug:

Cliff Miller 10-12-2011 08:55 PM

Re: Over 50 Crossfitters Sign In
back after a thanksgiving break of a couple of much needed days.

interesting unintentional food experment saturday nite during thanksgiving diner with friends. i thought i would "treat" myself after diner to pumpkin pie which led to a slice of pecan pie.

that was the first sugar i had had since the start of august. i did not feel good until tuesday morning. head ache and gut pains. not doing that again. in a weird way i am glad that this happened to me. it just reinforced the fact to stay away from sugars and keep eating clean!!

tonite weighed my self at the gym. 219 lbs. first time under 220 in at least 10 years.:pepper:

tonite dead lift 3-3-3


then 15 rounds of
3-bamboo bench press with 12 kg-kettlebells hung by red rubber bands on the bamboo plus 10 - 20lb slam ball


Bill Hoogsteden 10-13-2011 07:29 PM

Re: Over 50 Crossfitters Sign In
David - Feel your pain! Since we got our pull up bars back (Best one on base believe it or not!) I've been feel how not doing pull ups has trashed mine!!

Cliff - Sounds like you had a great Thanksgiving! Forgot that you folks celebrate yours about a month earlier than we do! Hear you on those pies! My weakness in Mince meat is my weakness. Wonder if that's consider Paleo...? :D Congrats on the Weight loss & your DLs are lookin' good!

300m run
Pull Ups
PVC Overhead Squats
Push Ups
8 lb slam balls

3-3-3-3-3 Overhead Squats

[I]Worked into these, 10 @ 65#, 6 @ 75# Then:[/I]
95-115-135-155 (f)-145(f)-140(1)
[I]Didn't hit my PR, but felt my form was MUCH better than the last time I did this in August. AND my right knee didn't bother me as much this time. One key was focusing on "being tight" in the core during the move.[/I]

Tom Gallagher 10-14-2011 02:09 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;995273]
Cliff - Sounds like you had a great Thanksgiving! Forgot that you folks celebrate yours about a month earlier than we do! Hear you on those pies! .[/I][/QUOTE] Happy thanksgiving! I was really confused until I saw Williams comment above.

Slow workout week.

Tue 55lb kettle bell swings (5 left 5 right) x 3, 5 two hand swings then gobblett squats. rest abit then do that for 3 rounds.

Thurs Aikido

Friday Gertrude (Fran's evil twin) back squat 135# pull ups. 21,15,9
14 minutes did squats and pull ups 11 & 10, 8 & 7, 5 & 4

Also did 135# front squat top position hold, to get the elbow wrist flexible
keep core tight.

Plan on repeating Gertrude weekly or once a fortnight to get time down.
Also going to repeat deadlifts often.

I think this log is very motivating, every one else showing strong numbers.
Maybe logging will keep me honest.

Deb Weber 10-14-2011 06:24 AM

Re: Over 50 Crossfitters Sign In
I would like shovels!!!! Nothing hits my mid back like that. Maybe Tbar rows.

[B]10_13_11 Thursday[/B]
Warmup (wallballs)
side lunges w/ball
wood choppers w/ball
russian twists w/ball

[B]Good Mornings[/B]
30kg/4 (3)
Jerk From Rack[/B]
50kg/2 (3)
54kg (3)

[B]Snatch Jump from Hang Above Knee[/B]
25kg/4 (3)

Happy with all of this!!
Weird times. NICK was on my platform. Snatching & squatting. I finally saw him miss a snatch (back). So I was on Oak's usual, between Oak and Andrew, in front of Danica Haos and Rito was on the blocks when I started. Oak was front squatting like 170, she was Pcleaning 97 like air (she SAID it was heavy, it didnt' look heavy). Nick think she can snatch 97. Amazing things I see there all the time, and lot of stuff I dont understand (NJ/FLA powerclean??) And I was doing these tiny weight jerks, in the middle (I hate the middle platform b/c no where to pace - Nicks students not allowed to sit - and I feel like Im always in someones sightline). Anyway, I used a squat rack.

Geez the music in that place!! The outlaws, green grass & high tides??? Then the doors, and cream... kept expecting to smell a hash pipe! Dan got there later so no BPM :(

I figured out that the reason my shoulders hurt on the light jerks is because I don't take them seriously racking them, because, well, they're light. Duh!
Also realized that when I've struggled w/the jerks that s/b easy for me, I'm not depending on my rack enough. Of course its EASY on the block or rack, to rack it nice, and I have to depend on my rack w/the heavier weights...
Some of these I nailed SLAM! I had a slight pressout of one of my 50's. And he told me again, get UNDER, you're strong that you press a little bit with your arms, DON'T do that. EXPLODE UNDER, lock it harder. I missed my last 54 b/c he was making me think about my split, faster lower wider lock, blah blah, and I messed up my dip/drive.

Timing is no issue at all now, with the 1-2-THROW. And my new jerk and snatch cue is going to be [B]Pop, Drop and Lock it.[/B] He was telling me split longer (wider) and lower. So working on that, exploding under low, seems like as I practice more I get better.

Since this has nothing to do with shoulder strength per se, why do my shoulders get so big when I do these? Im noticing that the reason people in the globo are staring must be b/c my shoulders are HUGE (its dark early now, caught a sight of myself in the window, my shoulders look like a boy!)

I also realized on my 54kg, I was lowering to re- frontrack them with no problem. He was watching me do it. When have I been able to do that?? I must've gotten somewhat stronger.

Thinking of maybe adding in some incline bench b/c I dont have much muscle up there, maybe helpful as far as a platform to throw off?? There was a boy I watched benching, felt sorry for; he was built oddly, kind of tall but his build remind me of a tall condensed sans serif font, everything all the same width but long up and down, kind of build that when they walk you NOTICE they bob up and down? Pigeon chested, when he benched (it couldn't have been even 100#) his ribs was so small!! It sounds perverse but when I left he was on the pullup station and I kinda wanted to see him w/no shirt to see if he had those wings in back.
Oh yeah, I wrestled the dog!! Playing w/him, kind of cross body ride, and then somehow I got him in a scissor hold? He couldn't get out, he cried! That never happens. Hoping that means my legs are getting a little stronger, 51yo lady can beat a 70# wild a$$ dog. One word: claws!! Wonder if my housemate would let me try a flying armbar on him?? LOL

Deb Weber 10-14-2011 06:46 AM

Re: Over 50 Crossfitters Sign In
Also did 135# front squat top position hold, to get the elbow wrist flexible
keep core tight.
are you letting go of the bar? (I forget to do that sometimes, when I clean. duh). And elbows up high as possible, can try using the ball on your lats/back/upper scapular area. You might try putting a heavy bar in the rack, and THEN stretch your rack on it, with a helper... that's what helped me.

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