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Tim Randall 05-08-2011 05:31 PM

Re: Over 50 Crossfitters Sign In
Happy Mothers Day to all the mom's out there!! (Now that is an example of strength/endurance and unlimited patience!!! You ladies are my hero!!!

Dang! All you you guys make me feel like a pre-schooler that was accidentally excellerated to highschool!! (really you all are INSPIRING)

Jim Colby, nice running buddy!!! 8:40 marathon pace is awesome! and that 15mile time on the cycle is great as well!

Pat--you never cease to amaze me at your strength and dicipline!! Nice work!

As for my weekend, I chose to make one Cycle loop in the morning 13mile loop with some pretty steep long hills (managed 53minutes) worked on increasing cadence and staying in higher and being more efficient. (wrist still hurting to shift and the rough spots are jarring to say the least) averaged 78rpm (increase of 8 rpm for the same route.--cooled down with a 150mile car ride to Visit with the kids (and go Diving) in Puget sound!
5.7.11--two practice dives in the sound (haven't dove cold water in 3 years and it felt good to get wet) forgot how much work it was with 100lbs of gear and the walk to the beach!!--(Thanks CF for getting better prepared);)

Jim Colby 05-08-2011 08:23 PM

Re: Over 50 Crossfitters Sign In
Well, 8:40 is my running pace. I plan to intersperse walking into the event and hopefully finish sub-9 minute miles ( i.e 3-something). Hard to tell, since this will be my first marathon. It won't happen until Oct, but I have a half coming up next weekend, which will be a good litmus test and the longest I've ever run.

Tim Randall 05-09-2011 11:06 AM

Re: Over 50 Crossfitters Sign In
Jim Colby,

You will do great! looking forward to seeing the results

Jim Colby 05-09-2011 07:00 PM

Re: Over 50 Crossfitters Sign In
Thanks Tim! The clock will do all of the talking.

[B][U]May 9[/U][/B]
[U]At Lunch[/U]
Swimming: 15x100 yds, 30 sec RI (Mostly 1:40, a bit slower than that at the beginning and slightly faster than that pace at the end)
[U]After Work[/U]
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150#

My right elbow was kind of sore during the shoulder presses. I think I strained it moving my daughter into her new apt and carrying all of the furniture up 51 steps of winding staircase. Oh, and I don't enjoy those 2 minute plank holds.

Bill Hoogsteden 05-09-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
[quote=Michelle Simpson;933880][B]...[/B]Scaled from 100 because I was teamed with a newbie and we didn't want to scare her away :rofl:

Michelle, Awesome!! I love it!

Pat, way to go!!

2/5 of Hammer:
115# Power Cleans, 5 reps
115# Front Squats, 10 reps
115# Push Jerks, 5 reps
20 pull ups [I](Gettin my groove back!)[/I]


KB swings 1.5 pood
45# Overhead Lunge
Knees to Elbows

1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
400m run


[I]Not bad since running has become one of my goats. The last 400m run felt surprisingly easier.[/I]

Deb Weber 05-10-2011 03:38 AM

Re: Over 50 Crossfitters Sign In
[B]5_9_11 monday[/B]
163# today


33kg/2 he said I was too slow
36kg/2 good speed under the bar
40 (2) First one fine, missed the catch then I was stopped. He said my shoulders were over the bar & stop that, so messing around w/my setup, then he said I was shooting my hips again. He said I had good speed getting under but losing my back angle. Lesser of two evils, hold my position and go SLOW, go faster I lose my start. 35 for 2 (they were pretty fast and easy) and 40 for 1 and told still flinging it around, 40 is a light weight for me and need to do it right.

43kg/2 (2)
47kg (3)

47kg/3 (3)
51kg/4 (3)
57kg (2) trouble here, my knees still bothering me.

John Jaeckel 05-10-2011 06:05 AM

Re: Over 50 Crossfitters Sign In

Fun Day!!

Finally had some good weather here and went out to the dam. Saw some high school sprinters doing uphill sprints on the embankment the other day and figured, "what the heck?"

Anyway, I did four yesterday until I was seriously ready to pass out, and some other stuff. See photo. I ran along the right side of the stairs, from the rock pile up to the top, about 75 yards each time. Pretty serious grade.

1/4 mile run with 15 lb. weight vest
4x75 yard uphill sprints
120 stairs up w/15 lb. weight vest
1/2 mile hike w/ weight vest
120 stairs down, up, then down with weight vest
1/4 mile run with weight vest

John Jaeckel 05-10-2011 06:10 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
here is the photo

Deb Weber 05-10-2011 05:37 PM

Re: Over 50 Crossfitters Sign In
[B]5_10_11 Tuesday[/B]
Still sick, today included syncope, my favorite!
5 pullups (had to stop these were making me dizzy)
50 pushups
foam roll & stretch

Bill Hoogsteden 05-10-2011 06:35 PM

Re: Over 50 Crossfitters Sign In
John - Looks like an awesome place to run!! Love the brutality of that incline!! :D

200m run

Basketball Drills
passing the ball
dribbling around the court
10 Diamond Pushups
10 Squat Jumps
Suicide Drills
Lay up practice

[I]Reminded me why I was NEVER good at B-ball!

Games 11.5 WOD

20 min AMRAP:
5 reps 135# Cleans
10 reps Toes to bar
15 20# Wall Ball Shots

4 rounds + 5 Cleans + 10 T2B + 4 Wall Balls

[I]Tried to "choose the wrench" per Claw, but it was the small wrench. Was thinking about going Rx, but was scared. 2 other guys did 135, because I did it! It was the heaviest weight done in the class. It Felt surprisingly easier, though hard. I was glad I was able to do it correct because my elbow didn't bother me.

[/I][B]After WOD:[/B]

34 Birthday Burpees (Yay! Burpees!!)

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