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Jim Cordes 04-16-2012 03:05 PM

Re: Over 50 Crossfitters Sign In
4/16 WOD

Bench Press
135-145f-135-135f-135f (7 reps)
Not really feeling strong today, and 8 reps is a lot! My last set at 135 was better than my second to last set, I think having my hands spread a little further apart helped.

Followed by 3 Rounds for Reps
1 Min Max Ring Push Ups
1 Min Rest
1 Min Max Ring Rows
1 Min Rest
127 reps. Can't recall the splits, but my second ring push up set was better than my first, all sets exceeded 20 except last push ups and last rows, which were 19 each. Link to this morning's whiteboard (WFS): [url][/url]

My pecs and triceps are officially fried now.

Also can't post without mentioning the warmup of trying to circle the pull up aparatus without dropping off the bar. Had to drop twice, but once was more because of hand pain on the cold bar than grip failure. Getting around the horizontal supports and moving up to higher bar was a little bit of a challenge.


Bill Hoogsteden 04-16-2012 06:11 PM

Re: Over 50 Crossfitters Sign In
Nice Work Guys!! The "other" Bill H., I feel your pain!! How many WODs I started only to find I never hit the start button on my stopwatch!!

400m run
40 ft-
Walking lunges
Frankenstein Walks
Inch worms (2 Push Ups)
Hip openners
Quad stretch walks
high knees
butt kickers

[I]Need to try Claw's warmup!:D[/I]

3 RFT:
400 meter run
21 kettlebell swings (1.5 Pood)
12 pullups


[I]First time I did this Rx'd!! And I clipped 23 seconds off my last time (which was scaled!)!! Even did 4 Pull Ups in a butterfly manner!! (Tough but Fast!!)[/I]

Cliff Miller 04-16-2012 06:42 PM

Re: Over 50 Crossfitters Sign In
some nights i love living on the wet coast of canada. tonite was not one of them

1000 m run (it was raining cats and dogs the whole time)

21 - 15 - 9

115 bench press
ring rows

1000 m run (if possible it rained harder just as i opened the box door for this run)


John Burch 04-16-2012 07:45 PM

Re: Over 50 Crossfitters Sign In
HighSchool Field House
Burpees 10 10 10 10 15 15 15 15
walking lunge
seal situps
air squat

2x12 pullup
2x10 T2B
2x20 BJ 16"?
Burpees 10 10 15

Back squat red bands from above 1@ 135 185 225 245 265 275 295
2x10 DL from floor lower to below knee Dl back to floor repeat
Good mornings 2x10 @ 135

1 to 5 and 5 to1
Bear Complex @ 125/ Burpees
Broke out on the 3rd round could not stay within 1:00 rounds
Run to Indiana Ave 2:00 rest
6-10 / 10-1
push press @125

T 21:15

Bill Houghton 04-17-2012 05:02 AM

Re: Over 50 Crossfitters Sign In

Run 400 M
5 rounds of the couplet:
10 reps 95# shoulder press
10 reps air squat (16" target)
run 400 M


I visted the Brand X site to get some scaling ideas. They recommend NOT doing HSPU with pads or plates which I usually do. It made sense. Doing a 2" deep HSUP does not develop full range of movement, etc... thus the press. I am also trying to approximate the time prescription for the WOD's closer to intended. If it takes one of the top performers 5 - 8 minutes and it takes me 30, I am missing the intended stumulus of the WOD. Just my 2 cents.

Alden Hingle 04-17-2012 11:08 AM

Re: Over 50 Crossfitters Sign In
To both Bill H's - Forget to start my stopwatch? That could NEVER happen. :icon_spee

4/17 Box jumps and box squats

Warmup: High knees; butt kicks; Abmat sit-ups, back extensions, air squats X 4 sets X10

Workout: 4 RFT
20" box jumps X 20
45# box squats X 10 (12" box)

Cashout: Box squats 65, 85, 105 X 10 reps

Jim Cordes 04-17-2012 12:53 PM

Re: Over 50 Crossfitters Sign In
4/17 WOD

3 Rounds for Time of:
30 Box Jumps (24#/20#)
60 Double Unders
90 Sit Ups

20:14. Thought this would take longer, but competition box jumps not required, which speeded things up a lot. Took a while to get double unders dialed in. Sit ups were just slow, did them in sets of 10 and 20. Props to Bill for disregarding his initial desire to quit before last set of sit ups and instead tough them out. Link to whiteboard (WFS): [url][/url]


Cliff Miller 04-17-2012 06:14 PM

Re: Over 50 Crossfitters Sign In
5 rounds

12 x 155 axel bar dead lift

9 x 25 lb roman chair hip extension

6 x 300 lb wet tire flip


and then just because i need to get the miles in for tough mudder at the end of june

2 km run 12:31

Bill Houghton 04-17-2012 06:24 PM

Re: Over 50 Crossfitters Sign In
Squats to ball (do these ever stop hurting?)
30 abmats sit-ups
2x5 push-ups
10 box dips
D.U. practice - strung together 8 (prev best 19) WTH?

Deadlift 1-1-1-1-1-1-1

W/U 135 multiple reps
225 x 5
450 PR
455 PR
460 F, F

Alden Hingle 04-18-2012 10:49 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Bill Houghton;1053323]4-17-12
Squats to ball (do these ever stop hurting?)

Bill - Sooner or later, they do. Just takes a while...


Warmup: Run 1/2 mile; mobilitywod general warmup

Workout: AMRAP in 15:00
Double unders X 10
Abmat sit-ups X 20
25 yards of walking lunges
Back extensions X 15
3 rounds and 9 double unders

Cash out: 5:00 on LifeCycle; hip, ankle and shoulder mobility

Double unders took "forever" each round to manage ten of them. That being said, I'm pleased that I was able on a couple occasions to string two together and that I did 39 today. Previous best in a session was 16. :pepper:

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