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Bill Hoogsteden 05-04-2011 07:26 PM

Re: Over 50 Crossfitters Sign In
[quote=John Jaeckel;933136]...A big key to OHS is realizing it is primarily about core strength and hip flexibility. A really good, 360 degree hip stretch beforehand and then really keeping a rock steady core (good lumbar curve) during the lift make a huge difference for me...(up then down)[/quote]

John, is that 360 hip stretch available online through YouTube or some other site? That Dam run sounds awful!! Glad you killed it!

[quote=Michelle Simpson;932998]Wooohooo!! Oh sorry for such enthusiasm but I am so grateful to be back in the groove.

My son has just infinished his freshman year at the University of Alabama in Tuscaloosa. I am grateful beyond belief that he was in his dorm on campus when the tornado went through. Everything just outside of campus has literally been leveled. He's home and safe and that's all that matters. We were without power for 6 days, imagine in this day and age. We are grateful no matter what. Neighbors and coworkers have lost everything.

Got to make up 11.6, so I made it through all 6 rounds. Results have been submitted to HQ and I'm sure I'll be at the bottom of the list but I DID IT!! No complaints here.

This morning was 5x5 front squats: 85-95-100-105-110(2)[/quote]

Michelle, glad to hear your son is safe & you have power. We were without power in '08 after a storm & it was terrible. :( Glad to see you are back. Hope you get to do WOD 11.6, it's a horrible 7 min! I really wanted the chance to do it again!

150 single unders
-45# over head lunges
-20# wall ball shots


3 RFT:
800m run
50 Back Extensions
50 Abmat sit ups


[I]I was the slowest runner, but I wasn't the last finishing the WOD! Tried to get "The Wrench" like the Claw did!
The BE's were awful - especially after Diane yesterday!!
The instructor told us, "When your back starts to hurt.."
And we shouted back, "WHEN!!?!??! it ALREADY does!!":D

Jim Colby 05-04-2011 07:43 PM

Re: Over 50 Crossfitters Sign In
[B][U]May 4[/U][/B]
2.6 mile hill run (23:57, HR avg 123, max 139)
3x through the following circuit:
- 10 DH ring pull-ups
- 10 ring dips

Tim Randall 05-04-2011 08:21 PM

Re: Over 50 Crossfitters Sign In
Seems I have been busy as heck, and out of sorts most of the time!
Took the last two days off and went to the Vacation cabin to check on it (hadn't be there in a couple of months!)
Michelle, so glad all is well and Son is ok! Lots of trajedy all over the world, definetley lets us all know that every day we are spared we are truly BLESSED!
For all you that finished all 6 of the Games Qualifing WOD's congratulations. (gives us all a lot to work toward in the year ahead!)

45#thrusters x 50 (used 20# dumb bells (wrist is still not right)
Pull-ups x 30
[B]time: 12:03[/B]

Cliff Miller 05-04-2011 08:48 PM

Re: Over 50 Crossfitters Sign In
5 rounds

8 x 110 lb good morning
400 m run


was kinda disapointed with that time as my last 2 k run was 10:10 but then i started adding up the seconds it took for me to get back in and out of they gym to do my good mornings and realized that the time really was not all that bad.

Michelle Simpson 05-05-2011 07:23 AM

Re: Over 50 Crossfitters Sign In
800m forward
400m backward
800m forward
400m backward

This was my first experience with backward running. Once I got past the fear of tripping over dips in the road, things went better. Yay for new progress!!

You guys are awesome and we as a group are AMAZING!!

Jim Cordes 05-05-2011 09:36 AM

Re: Over 50 Crossfitters Sign In
5/5 WOD

5-5-5-5-5 Front Squats
Failure on 4th round was mental, I kind of knew I would fail before I even started. Next round I psyched up and went for it! 175# ties my 5-rep PR from last October.

Followed by:
4 Rounds for Time
30 Second Cumulative L – Hold Variation (adv – parallettes or rings)
10 Ring Dips
30 Jump Lunges
8:39 with L-hold done from rings. Rings might have been easier than parallettes because my feet could droop lower. Legs bent and feet below parallel. Biggest bottleneck here was in the arms just holding myself up. First set of everything was unbroken. Ring dip form deteriorated pretty quickly. Very hard to get full ROM on all these reps. Jump lunges also got hard right away.


Jim Cordes 05-05-2011 09:37 AM

Re: Over 50 Crossfitters Sign In
Michelle, glad to hear you and yours are OK now after the tornadoes. No tornadoes here, but we are soon to entire fire season in Southern California. And of course the time is always right for an earthquake!


Tim Randall 05-05-2011 03:59 PM

Re: Over 50 Crossfitters Sign In

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
[B]Time: 14:25[/B]
(didn't really push 100% on the 800's) but the 400's backwards felt much better than the first time I did them last year) averaged 6.4mph and got a lot of crazy looks from the drivers going to work!:D

John Burch 05-05-2011 04:18 PM

Re: Over 50 Crossfitters Sign In
4x15 40# DB bench press
Push Jerk
4@95 1@135 1@185
Bench Press build to heavy triple
3@135 3@185 3@225 3@235
Tri Ext Green Band 7x8
Bent over row 3x3@135 4x3@95
50 ring rows

WOD 10 Rounds
1 squat @ 185
5 pullup

Deb get better soon


Bill Hoogsteden 05-05-2011 06:35 PM

Re: Over 50 Crossfitters Sign In
400m run

2 rounds of 1 min with 30 sec rest the 1st round & 45 sec rest the 2nd:
-Hollow Rocks
-Reverse Burpees (Yay! Burpees!)
-Tuck Jumps


Shoulder Press 2-2-2-2-2-2-2-2-2-2 with 60 sec rest between sets

Set 1: 65 lbs 2 reps
Set 2: 85 lbs 2 reps
Set 3: 95 lbs 2 reps
Set 4: 115 lbs 1 reps
Set 5: 95 lbs 2 reps
Set 6: 95 lbs 2 reps
Set 7: 100 lbs 2 reps
Set 8: 105 lbs 2 reps
Set 9: 110 lbs 2 reps
Set 10: 110 lbs 2 reps

[I]Pushed it during the run. This old guy finished 1st & made up for yesterday's run. Thought of Claw & "Choosing the Wrench" during the last 100m. The Gymnastics WOD stuff was brutal, but our "warmups are harder than most folks' workouts"! Shoulder Presses are one of my many goats. Tried to increase weights as much as possible[/I],[I] but the rest time constraint was tough to change out weights. So I backed it off, focused on form, & came close. Next time!! :ranting2:[/I]

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