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Deb Weber 05-19-2010 03:33 PM

Re: Over 50 Crossfitters Sign In

AM: 30 Burpees 12# Vest
[B]Strength: Deadlift[/B] (work toward a 1RM by end of month)
Warmup: 10x75#, 3x100#
way off my PR but understandable, working a lot of hours hardly any sleep lately.

[B]WOD at home[/B]
10 rounds:
30 double unders
10 inverted rows
I did rows instead of pullups b/c of shoulder issue. This was the shedkicker wod. the other wod was 5 rounds of 500m row/25 12" lateral hurdle hops.


Pat Quigley 05-19-2010 04:11 PM

Re: Over 50 Crossfitters Sign In
Warm up: 10 treadmill. dynamic stretches.

Skill: Dumbbell Push press: 3 X 5: 45-50-55-60-65 (f). One arm unstable on full extension on second rep. Dropped the load rather than wrestle with it.

Workout: Annie: 50-40-30-20-10 of Double Unders and Sit ups.

Subbed: stand on platform high enough for crease in hip is lower than knee. Sit ups on GHD to parallel.

Completed in 17:55.

Dynamic stretches to finish.

Plan more use of dumbbells due to shoulder inflexibility. Noticed that this eliminated hyperextension of back which happens some times w. barbell and presses.

John Burch 05-19-2010 06:02 PM

Re: Over 50 Crossfitters Sign In
GHD back extensions 10/ 10@ 25#
GHD situps 20/10 @ 25#
slam ball 10 @ 25#
pushup 20
OHS 5 @ 90#
K2E 2x15

Lunge squat 5x5

WOD Helen

post 2X10 ring dip

m/55178 CrossFitChesterton

Bill Hoogsteden 05-19-2010 06:27 PM

Re: Over 50 Crossfitters Sign In

800m run
-Air Squats
-Pull ups
-Push ups


Split Jerks
95#, 115#, 135#, 145#, 145#(This was the 1st time I did these, so I set a PR!) (The other thing I found weird was that when I did the split, my left leg went out in front. Since I'm right handed, I assumed it would be my right going out front. Interesting.)

Stephen R. Lampl 05-19-2010 08:13 PM

Re: Over 50 Crossfitters Sign In
[I][B]100519 WEDNESDAY
[/B][/I]CF Sonora WU w/ 800m run.

[I][B]WOD: [/B][/I][B]"Tabata Something Else"[/B]
Four full Tabata cycles of 20 seconds on / 10 seconds off (8 rounds each) of:
[B]SCORE: 323
[/B][I]Last TSE was a year ago - - [B]325, [/B]so really happy with this score today![/I]

John Scott Rezendes 05-20-2010 02:53 AM

Re: Over 50 Crossfitters Sign In
[B]Bill H., [/B]The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.

Terry Dickman 05-20-2010 11:24 AM

Re: Over 50 Crossfitters Sign In
Overhead Squats 5-5-5-3-3-3

[B]115(4), 115(3), 115(5), 125(3), 145(1), 135(1), 125(3), 135(3)[/B]
not really the performance I was looking for, need to warm the old man shoulders up with lighter weight more last set form was solid

rest 5 min, then

2 rounds for time:
[LIST][*]10 Sumo Deadlift High Pull, 115 lbs[*]10 push-ups[/LIST]rest 2 min, and then repeat for a total of 4 cycles.

[B]1:29,1:20,1:21,1:34[/B] broke on last set of SDHP 5/5

extra work-3 x 8 GH Raises

Stephen R. Lampl 05-20-2010 11:31 AM

Re: Over 50 Crossfitters Sign In
Hi Terry,

I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming!

Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks.

Jim Cordes 05-20-2010 01:22 PM

Re: Over 50 Crossfitters Sign In
5/20 WOD

Deadlift 10-5-3-2-2-1-1
185-225-255-275-295(f/one rep only)-295*-300*

Former PR 285#, so I added 15#. I'm now a proud 300# Deadlifter! :pepper: Elite Goal of 320# is just around the corner.

I ♥ Deadlift Day!

The Claw

Stephen R. Lampl 05-20-2010 01:37 PM

Re: Over 50 Crossfitters Sign In
[I][B]I ♥ Deadlift Day!


[/B][/I]Props on the great PR, Jim! Doesn't it feel wonderful to cross that 300# milestone? And you are sooooooo close to a 2X BW DL. That is flat AWESOME!

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