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Pat Quigley 11-12-2010 03:42 PM

Re: Over 50 Crossfitters Sign In
Deb--your time on the WOD was great. Seems I start workouts like that with a goal of one round per minute and then.........

Did the mobility WOD---helped w. deads.

Wendler Wave 3 DL: 5X325, 3X365, 1X415 (3R).


5 rounds for time of:
400 meter run(Bike)
95 pound Overhead squat, 15 reps(45#--the bar).

My form on OHS sucks so bad that I must work w. little or no weight to get close to good form. Finished in 10:19. This included a few trots across the gym to go from free weight area to bikes. Maybe I should try doing this with db's?

Speaking of missing members, I seem to be in one of the longest runs of almost uninterrupted periods of exercise. Minor cold, some travel, otherwise I have been able to keep to my 4X/weeks schedule for months. I always feel that my greatest gains are during periods like these. I wish everyone this much success.

Deb Weber 11-12-2010 06:05 PM

Re: Over 50 Crossfitters Sign In
Thank you [B]Pat[/B]. I notice you're doing very well as usual.
Quick question for you 5/3/1 guys - on your last $$ set, where you're trying to do as many reps as possible, what's like a max rest between reps? Even though Im not flying or doing touch & go reps for instance on deads, I stop b/c I get breathy, not always a strength thing.


Warmup: Row 500, et al stretch

[U][B]Strength - Deadlift:[/B][/U]

Complete as many rounds as possible in 15:00 of:
5 front squats - 135# (85#)
10 hand release push-ups
15 toes to bar
[B]8.5 Rds modified[/B] core core core! Subbed BF abmat situps for T2B, not worth risking the shoulder, still sore from rest of week.... the pushups were good for the shoulder, made it feel better. I think the shoulder hurts but the problem is the trap!! I dont know how to stretch that muscle well, feels like it needs trigger point tough spot to hit though.

some static holds on the rings
4x10 95# RDL
3x20 walking lunge w/40#
3x12 Bent Flyes
my a$$ is much more powerful than my arms![/I]

Pat Quigley 11-12-2010 06:14 PM

Re: Over 50 Crossfitters Sign In
Wendler recommends doing as many reps as possible on the last set. Surprisingly, he does not advocate doing this to absolute failure. Just as many as you can handle in succession. So in the last session, I remained in the down position at the end of each DL. Given the weight, I did check my posture, grip. I did not stand up for a breather.

John Burch 11-12-2010 07:35 PM

Re: Over 50 Crossfitters Sign In
Tim looks like you are doing very very well from what I read in you post. you have always been active, and now a year and a half later you turned it up, good for you Dude keep up the good work

2x10 2alking lunge
20 air squat
3x15 K2E
2x10 pushup

Bench press wu 6 @ 135

WOD Grace rx @ 135
30 ring dip
30 pullup
20 each and 10

m/56/180 CrossFitChesterton

Deb Weber 11-13-2010 04:50 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]WOD Grace rx @ 135
4:33[/QUOTE]:rofl: THAT'S your grace time AFTER heavy bench??? :notworth:

Jeff Kilinski 11-13-2010 08:06 AM

Re: Over 50 Crossfitters Sign In
John, I'm with Deb. That's a wicked Grace after all that bench work.

Tue/Wed/Thur, Chicago/NYC/Toronto/Chicago - Shuffle (untimed)


For Time:
18200m Bike Ride (Mountain Bike)
20 Box Jump - 20 in.s
40 Pull-ups
40 Dips (Bar)s
80 Air Squats
30 Overhead Squats 35 lbs
30 Declined Pushups
40 Sit-up - Standards

66 min



Front squat 5-5-5-5-5, #95, 115, 135, 155, 165


10 rounds for time of:
10 Pull-ups
10 Push-ups
10 Sit-ups (abmat)
10 Air Squats


Pat Quigley 11-13-2010 01:09 PM

Re: Over 50 Crossfitters Sign In
JK, noticed yesterday for folks who travel often, Rogue fitness sells the "Hopper". It's deck of cards w. exercises on each card. Shuffle the deck and get of work out.

Mobility WOD : shoulders and hips.

Joined Tribal Fitness in Phx. for Saturday workouts. Jake Priest runs the place. He is a great coach.

After warm up of dynamic movements, 2 R of 10 Pull ups, push ups, sit ups, and squats.

OH Squat practice.

WOD: AMRAP in 12 minutes of 3 dead hang pull ups, Run 50m, 3 HSPU. I used the wall for HSPU's and did my slow shuffle for running. Finished 9R+3 Pull ups, and partial run.

Wendler wave 3 OH Press: 5X135,3X155,1X170(4R).

Jake Priest's wife, Rebecca, just opened Ahwatukee Crossfit. It is the first women's only crossfit affiliate. Good luck to Rebecca. My wife is taking advantage of the grand opening special of 1 month for $75.:highfive:

Deb Weber 11-14-2010 02:36 PM

Re: Over 50 Crossfitters Sign In
[B]11.13.2010-Saturday - REST[/B]
just a bunch of dance burpees

warmup: run 400, lunges, squats, et al shoulder warmup & mobility (lots)

[B]Strength: Wk 2 Press[/B]
3x75 (6)

[B]Strength: Wk 1 Bench[/B]
5x75 (18)

Pushups (only about 50-75)
Dips (50, 10-35# skinny band)

John Burch 11-14-2010 04:28 PM

Re: Over 50 Crossfitters Sign In
Thanks Deb and Jeff I dont care much for Grace and was not looking foward to doing it but once I got started with it it was not so bad, Going overhead is something I am not too crazy about anymore
3x10 Backextension
WOD Helen

sprint training
60 50 40 30 yard sprints

m/56/180 CrossFitChesterton

Jim Colby 11-14-2010 06:37 PM

Re: Over 50 Crossfitters Sign In
Hey everyone. Just hit the big five-oh so thought I'd check in. You are doing some impressive work!

[B][U]November 14[/U][/B]
[U]Tough Mudder Training (Tapering)[/U]
Ran 6 miles (250' hill at start, then easy terrain for last 4 miles). Mixed in 40 rungs on the monkey bars as I ran by the school.
Stretched legs
Dead Hang Pullups: 5, 5, 11
Shoulder Press: 45#x10, 95#x5, 110#x3, 125#x3, 140#x4
Stretched shoulders

Correction to yesterday's entry: I did 3 sets of 5 DH pull-ups in my warm-up, not 3 sets of 45. I also forgot to mention that I golfed 9 holes carrying clubs after the workout.

My right knee hurt a bit on the downhill sections of the first half of the run today, but felt ok by the end. Just old guy aches and pains. Finished off with a nice brisk pace. My watch should be back from the shop this week so I can start timing my runs again.

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