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Deb Weber 02-03-2012 04:09 AM

Re: Over 50 Crossfitters Sign In
Did you guys all sign up for the open? I wonder if michelle is in?

Cliff Miller 02-03-2012 07:44 AM

Re: Over 50 Crossfitters Sign In
open gym last nite....sit ups, good mornings w/green band, pull ups w/green band (shoulder was feeling pretty good) lots of rolling around on a lacross ball

plus 5-5-5 bench press 155-165-175 pr which was 5 lbs heavier than 2 weeks ago for the same movement.

today i am feeling more confident than anytime over the past year that perhaps there my shoulder strength may return to pre surgery level if i just give it some more time.

Bill Hoogsteden 02-03-2012 04:38 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;1029622]...This is good, for triples. From below or above the knee? You shouldn't lose THAT much by not going off the floor - that part is just knees back, your hips/back dont move much. For me, triples is tough to hold my back position; youre standing, get tight, hang and go - then you're standing, check your back big chest and breath all tight, hang it and go... harder w/subsequent reps.
Did you ever do psnatch or pclean from the boxes? They seem easier to get the correct position, you're not holding the bar the whole time.
I can imagine the squat jumps must've killed after that!![/QUOTE]

Deb - they were above the knee. Trying to get the right position was tough. I'm so used to pulling from the floor... I'm going to work on position! And doing it more than once is tough trying to get back to starting position. It gets heavier!

I've done the Power Snatch from the boxes. (Actually used 10 45# bumpers!) I'm thinking of making up a set for home use!

Jack - Sweet chipper time!! Those last set of burpees (Yay! Burpees!) are a killer!!

Cliff - sounds like your shoulders are coming along fine! Way to go on those bench Presses!

400m run
PVC pass throughs & shoulder work
Wide stance stretching & push ups

20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

[I]We did this about 3 weeks ago and I wasn't looking forward to it. Cindy always scares me!! “Can I do at least what I did the last time?”[/I]

[B][U]3 Air Squats short of 16 rounds!![/U][/B]

[I]Frustrating :ranting2:, [B]BUT[/B] a PR nonetheless!! :pepper:[/I]

Alden Hingle 02-03-2012 08:46 PM

Re: Over 50 Crossfitters Sign In
02/03/2012 Deadlifts and Double Unders

Warm-up: Row 600m, air squats, PVC OH squats, shoulder press 85X5X3, Assist pull-ups single band X10X3, KB swings 35#X10X3

Workout: Pack(-)
Three rounds for time of:
135 pound Deadlift, 10 reps
35 tuck jumps

Skills/ Cash out: Thrusters 20#, RC PT, t-spine and shoulder mobility work

Went with a lighter weight to ensure I could maintain good form on the deadlifts. Deadlifts were all unbroken; tuck jumps started as 5 at a time then were all over the map. After watching the CFJ video about teaching thrusters to CF Kids, I realized my form could use more work.

Cliff Miller 02-03-2012 09:18 PM

Re: Over 50 Crossfitters Sign In
proved once again today why i am built for comfort not speed...:rofl:

10 minute warm up run

3 x 600


10 minute cool down run

tried to go to the golf course but it was closed even though it was 10 degree's celcuis today.

Jack Davis 02-04-2012 07:57 AM

Re: Over 50 Crossfitters Sign In
Just registered for the Open. Anyone else?

Cliff Miller 02-04-2012 09:52 AM

Re: Over 50 Crossfitters Sign In
good luck on the open's jack. up until my shoulder issues changed my plans i would be there as well.


zerker squat 1-1-1


bench 1-1-1

185-195-205 (super happy breaking 200. within 25 lbs of pre surgery one rep max. gonna be there by summer!!!)

looking forward to the super bowl tomorrow....go giants....and then 90 days of a strict no drinking challenge that a bunch of us are doing in the gym....

Jim Cordes 02-04-2012 10:21 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jack Davis;1030408]Just registered for the Open. Anyone else?[/QUOTE]

I'm in.


John Burch 02-04-2012 01:13 PM

Re: Over 50 Crossfitters Sign In
I'm in the open ( Bring on the Double Unders)

50 Burpees
WOD 5 rounds
1 snatch @ 95
5 O/H squats @ 95
10 Burpees
:90 rest between rounds


100 Burpees in sets

WOD 4 rounds
row 250m
20 pushpress @95
20 pullup
20 DL @ 135
20 ball slams
20 wall ball @ 20
20 KB swings @ 52

O Boy what a ball buster


Alden Hingle 02-04-2012 03:01 PM

Re: Over 50 Crossfitters Sign In
02/04/2012 HSPU, pull-ups, KB swings, sit-ups, burpees

Warmup: Single unders X 150, double under practice, shoulder warm up, air squats

Workout: Pack (-)
20 Handstand push-up progressions
25 Pull-ups (Assisted)
30 Kettlebell swings, 35#
35 Sit-ups
40 Burpees

I need to work on burpees; I finished the sit-ups at 7:00.

Skills/ Cash out: shoulder and t-spine mobility, PVC squat snatch

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