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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Burch 07-25-2010 11:14 AM

Re: Over 50 Crossfitters Sign In
 
sprint training
60 yards X 5
50 yards X 6
40 yards X 7
30 yards X 8

m/55/178 CrossFitChesterton

John Jaeckel 07-26-2010 06:03 AM

Re: Over 50 Crossfitters Sign In
 
07.24.10:
Swim 250 meters

07.25.10:
Just a little work at the hunting property

07.26.10:
Month 5, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS 5x55, 5x65, 3x80

STRENGTH—
OHS
5x95
3x110
3x125 ([B]F-4[/B]) ([B]New 1RM=137, have reached another 2010 goal![/B])

Will do some running/hiking/pushups with the weight vest on later today

Deb Weber 07-26-2010 05:08 PM

Re: Over 50 Crossfitters Sign In
 
Nice PR [B]John J[/B]....

[B]07.25.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]07.26.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup: Row 500 (1:54), step n stretch step & pull ham kick floor dusters lunge & twist, pec stretch, shoulder mobility & stretch

[B]Strength: Deadlift (find new 1RM)[/B]
1x225
1x255 PR
[B][COLOR="Red"]1x260 PR[/COLOR][/B] ugly! (hitched - but got it locked out, old PR was 245#, 1RM test 3 weeks ago for this cycle was only 230#)


[B]WOD (Fran-ish[/B] - last of the mixed up girls month):
for time:
9-15-21-15-9
thrusters - 95# (65#)
ring pull-ups
Shoulder was fine at the gym after getting warm, but it bothered me the last two days & nights, tried a few ring pullups & thrusters, seemed like an easy WOD for me, at the last second I decided to rest the shoulder and not push it.

Instead I did 9-15-21-15-9 75# squat/doubleunder/pushups. (Im not good at making up my own wods).
[B]12:24[/B]

Shoulder Stuff (Diesel Crew)
3x10 T-bar row (30# on 45# barbell)

Bill Hoogsteden 07-26-2010 05:32 PM

Re: Over 50 Crossfitters Sign In
 
I am amazed at each time I view what you guys are doing!!

Steve, thanks for the encouragement. As long as my knees hold out & my hamstrings hang on, I'll be running! (Besides, I've got a running date in a little under 50 years!;))

[B]WU:[/B]

150 single unders [I](WHY can't I get double unders!:ranting2:)
[/I]3X10
Burpees (Yay! Burpees! God knows I don't do enough of 'em!)
GHD situps
10 sec handstands (assisted)

[B]WOD:[/B]
[B]Lynne[/B]

205# bench press/# pullups (Kipping!)
7/6,
5/6,
6/6,
5/6,
4/5

What a Nasty Girl!

John Burch 07-26-2010 05:47 PM

Re: Over 50 Crossfitters Sign In
 
Congrats on the PR's Deb B and JJ
WU
150 jump rope
15 passovers
20 walking lunge
2x10 O/H squat @ 65#
2x20 pushup
2x20 GHD back extension
2x20 GHD sit up

C&J
3@65#
3@95
3@115
2@155
3@155
3@160

WOD 4 rounds
400m run
20 pullup

14:46

m/55/178 CrossFitChesterton

Stephen R. Lampl 07-26-2010 09:51 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb,

[/B]Props on the 260# DL PR! That is a rockin' heavy pull! Nice!

[B]John J.,

[/B]Awesome OHS PR! Great work.

[I][B]100724 - SATURDAY

[/B]Full work day, and with travel to/from, about 11:00 hours.....[U][B]very[/B][/U] abbreviated workout after short warm-up:

[/I][B]Shoulder Press:
[/B]35# dumbbells 3 X 10
[B]Shrugs:
[/B]35# Dumbbells 3 X 10
[I][B]All not timed.[/B]

[B]100725 - SUNDAY: REST DAY.
[/B]Played guitar and led worship at church. Then worked a full (almost) shift - GTG slinging brew (coffee, that is!).

[/I][I][B]100726 - MONDAY: Physical Therapy, Day #1 (No Workout Today).
[/B][/I]Evaluated for pain in SI joints and hamstring rehab. The good news: My body is just getting old and I will have noisy/popping SI joints. The bad news - - they shouldn't hurt and there are some muscularity issues (which are also contributing to recurrent hamstring tears). Lots of stretching and strength work ahead.......

Deb Weber 07-27-2010 03:56 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]150 single unders (WHY can't I get double unders!)[/QUOTE]

Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )

John Jaeckel 07-27-2010 07:07 AM

Re: Over 50 Crossfitters Sign In
 
Thanks everybody re: new OHS p.r.

Ended up doing 250m in the pool yesterday for my WOD, 7:30.

Terry Dickman 07-27-2010 08:35 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;817250]Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )[/QUOTE]

Deb is right. Two other things I felt that really helped me with DU's was getting a good quality rope and one that is sized correctly. We see a lot of people struggle, because they just grab the first rope of the rack, sometimes to long or too short, etc.

I tried one of these ropes (RX Jump Ropes) at the games, they were awesome, heavy cable that spins super easy. The vendor had a booth at the games, they custom size them to you. Looks like Rogue Fitness will be carrying them soon too. I have a nice Buddy Lee but plan on buying one of these RX ropes soon. WFS [url]http://www.facebook.com/RxJumpRopes[/url]

PS....nice job on the OHS [B]JJ[/B]

I haven't worked out since the games, screwed my shoulder up on Nancy (OHS)...so just trying to heal first. I attended the Crossfit Movement mobility cert last weekend by Kelley Starrett in Santa Cruz, it was great well and worth the money. Signed up for CF Football cert in August.

Jim Cordes 07-27-2010 09:34 AM

Re: Over 50 Crossfitters Sign In
 
7/23 WOD

21-15-9
Hang Power Snatch (75#/45#)
Chest-to-Bar Pullups

9:20 @ Rx'd weight, but normal pull-ups

~~~~~~~~~~~~~~~~~~~~~~~~

7/27 WOD

Find your 1RM Split Jerk
Followed by:
16 x 25M Sprints (1 every 30 Seconds)

160# PR! And Elite Goal! First time I've ever gotten my bodyweight over my head! It has been at least a month since my last PR, and many of my numbers have been trending down, so hitting a PR had big booster effect today.

Not sure where body weight is today, but it's usually 155#-158#. Had a rough weekend with my fraternity reunion, so figured 160# would be necessary to make sure I was at body weight. Failed at 165#. Think I took too many reps building up to 165#, so if I wasn't so gassed by then, it might have happened.

Otsen joined the 6 am'ers. He sounds sincere about joining us permanently, so let's hope it works out.

The Claw


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