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Jim Cordes 04-05-2012 10:46 AM

Re: Over 50 Crossfitters Sign In
4/5 WOD (drop in at Crossfit Max Effort in Las Vegas)

3 rounds for time:
8 back squats (275/195)
16 dips
16 t2b

Backsquat suggested at 80% of 1 rep max, so I did 215#; ring dips; toes to rings.


Bill Hoogsteden 04-05-2012 06:28 PM

Re: Over 50 Crossfitters Sign In
Claw, Glad to see you got your priorities right in Vegas!! Hope the gambling is at least as successful!!

[QUOTE=Tim Randall;1049913]...That many PP's after handstands is BRUTAL!...[/QUOTE] That's why I did them in sets of 5! The young guns started at set of 15 & were down to sets of 5 (or less) by the end. I wanted to be consistent!

[QUOTE=Jack Davis;1050019]"Open Goats"...Score 228...[/QUOTE] Nice Idea!! (and a great score as well!)

Pat - Yay! Burpees!! We hope to be able to keep up with you! :D

Alden - sounds like an ERG (Electric shocks!!) I love the TENS unit, this seems to be beyond it! Hope it helps.

200m run
3 rounds of Cindy
5 Wall Walks

5 RFT:
400m run
15 75#OHS


[I]I was SO worried about this WOD!! OHS & running!! But I did it TEN pounds heavier than last time (15 Dec 10) AND I clipped 3:23 off the time. :pepper: Even did decent squat snatches in the last 4 rounds to get the bar overhead! The CrossFit stuff works!! Gonna do the "Happy Dance" the rest of the evening!! :pepper:
Next time: Rx!! :D [/I]

Bill Hoogsteden 04-06-2012 04:47 PM

Re: Over 50 Crossfitters Sign In
Oh Yeah, Cliff - thanks for the link! They're just down the road (~1.5 hrs) from me!!

Cliff Miller 04-06-2012 06:30 PM

Re: Over 50 Crossfitters Sign In
william have fun if you get to check it out. it looks like an adult toy store


shoulder shrugs 1rep max 155lbs


double unders (singles x3)


John Burch 04-06-2012 08:01 PM

Re: Over 50 Crossfitters Sign In
Alden 16 DU's is a sweet feeling, this is something I know
William congrats on the PR

10x2 box squat @ 105 with blue bands from the floor
5x3 Axel bar DL @ 225
2x7 good mornings @ 95
few prison getups @ 95

WOD Tabata 8 rounds
25# slam ball
jumping air squat

Post 50 Burpees YAY
Jack Open Goats great idea what a good way to work on them


Pat Quigley 04-06-2012 09:40 PM

Re: Over 50 Crossfitters Sign In
Prison get ups?

Snatch practice.

5 rft
30 sec row
30 sec double under
800 m run w. 60 # sandbag
5 min. Rest
5 L sit on rings.

Completed 3 rounds in 33:14.

Now I can work at the airport!!!!!

Cliff Miller 04-07-2012 08:50 AM

Re: Over 50 Crossfitters Sign In
this morning

shoulder mobility, push ups


20 rep max saftey sqaut bar back squat

195 lbs

hope i can walk this afternoon 'cause the wife has lots of yard work planned for me :D

Jack Davis 04-07-2012 09:52 AM

Re: Over 50 Crossfitters Sign In
3 x Power snatch, Hang Snatch

then 15-12-9-6-3 of

Power Snatch (115lbs)


Cash Out

Cut grass and hid Easter Eggs!:D

Pat Quigley 04-07-2012 12:51 PM

Re: Over 50 Crossfitters Sign In
Jack, great stuff on the snatches. I wish I could still move with enough flexibility to do those.

Some back spasms after yesterday's WOD. Spent allot of time this AM just doing mobility. All my buddies at Tribal had started their WOD's. Saturday at Tribal is usually a catch up day so member can do one of the missed WOD's from the prior week.

Did my own WOD:

200m tire flip w. 400 lb tire. Should have timed this so it could be a crossfit WOD.

More mobility for lower back after this WOD.

Enjoy the holiday. Happy Passover, Easter or whatever makes you happy.

Jim Cordes 04-07-2012 01:00 PM

Re: Over 50 Crossfitters Sign In
4/7 WOD (drop in at Crossfit Newport Beach)

One mile run for time,
followed immediately by 50 Overhead Squats (95/65)

10:46 @ 75#, mile done in 6:48.
This was a good pace for me on the mile, although there is more speed available. Felt like going light on the OHS so I went with 75#. I was disappointed in my ROM. The last two squat WOD's included poor ROM so I will have to refocus on getting it right, not necessarily getting it heavy or fast.


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