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Michelle Simpson 02-15-2011 08:40 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;903589]I can hardly train, for staring at the others sometimes...


I thought I was the only one. :rofl:

John Jaeckel 02-15-2011 09:55 AM

Re: Over 50 Crossfitters Sign In
RE: Wendler Experiment

Some of you will recall I did Wendler fairly exclusively/extensively last Spring and Summer. I really felt like I got in great shape— both in terms of strength, but also body composition. I do work in some Tabatas, 2-3 mile distance runs and weight vest hikes every week as well.

For the record, I started Wendler here recently at 213 pounds with about a 34-35 inch waist (up from about 206/34 inch waist around Thanksgiving). My 1RMs are around 115 (OHS), 330 (DL) and 240 (BP). I will focus on these for a few 4-week cycles, then work in back squats, front squats, shoulder press and/or pullups over the subsequent months— keeping dead lift every month as my foundational lift.

(My diet is sort of a Cheat/Paleo. I generally restrict carbs, but will have the occasional candy pieces at work or ice cream after dinner. Almost no grains or legumes. Minimal dairy (ice cream, some kefir or unprocessed yogurt). Lots of fruit and vegetables. I do some IF (intermittent fasting) and try to ingest most of my protein in the form of free-range/grass fed meat or wild game. Lots of coconut and avocado. And supplement with Cod Liver Oil, a couple of grams a day. Oh yeah, and I like my stimulants: lots of lo-carb Monsters and strong coffee! Also, I don't drink alcohol anymore— not a drop for 10 months)

Will keep you guys updated on my Wendler (+ a little cardio) progress (both strength and body comp.). I really love the simplicity of the program.

Jack Davis 02-15-2011 10:46 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;903531]Jack nice going on Wittman. I stopped after 5R.

Mobility: hips, hamstrings, and quads.

Strength: Back Squat: 5X255,3X290,1X325,1X365.

Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Record wt for each round.
25, 35, 40,50,55. Next time I'll increase the weight.[/QUOTE]


Those are great squat numbers!

John Burch 02-15-2011 11:16 AM

Re: Over 50 Crossfitters Sign In
That is some work Pat on The BS

wu 3x10 air squat 3x10 GHD 3x10 K2E

WOD EMOM 20:00
5 box jump
3 burpee
5 pullup
round 2
5 box jump
5 burpee
5 situp
round 3
5 boxjump
3 burpee
3 pullup
5 situp
Wheels fell off in second round then it was just work

heavy triple snatch grip DL 3@205 3@255 3@305
front squat 5x3 @ 145
3x20 jumping lunge
20 TGU @ 25#


Jack Davis 02-15-2011 03:08 PM

Re: Over 50 Crossfitters Sign In

WOD from Crossfit NE

12-9-6-3 of:

CTB Pullups
Front Squats (135lbs)

15 minute cutoff time


Deb Weber 02-15-2011 05:42 PM

Re: Over 50 Crossfitters Sign In
[B]JB [/B]that sounds awful!

[B]02.15.2011-Tuesday – C R O S S F I T Shed Fix!!![/B]
Of course, yesterday's workout upper body strength and today on the board, upper body!! This happens all the time. :rofl:

Warmup: Row 500, pvc snatch/hold your chin over the bar tabata (4 rounds, I didn't do all the hanging). Snatch with pvc sucks!!

10 PP 135#/75#
10 ring row
8 PP
20 ring row
6 PP
30 ring row
4 PP
40 ring row
2 PP
50 ring row
CASHOUT: max hand release pushups 3 mins
[B]8:41 85#, 25 pushups[/B]

Last time I did yesterday's workout my upper body was a misery for days, I couldn't even sleep w/o Advil. I don't feel near as bad as that today, maybe I'm getting stronger. I should've probably rested, my Oly coach would shake his head, he says I need to get strong!! I had no intention of 85#, but then I figured its so few PP. (I forgot the weights I did yesterday b/c kg doesn't seem like a lot!! DUH)

I had to do three extra cleans, and an extra pushpress... ring rows weren't great. Finished at the exact same time as Charlie! That never happens (he's good!) And pushups - I couldn't do anymore planked, I was getting swaybacked as it was (lats!), I could do knee pushups but been there done that sorry, not going back there!

I was way off my PR on this (7:39? at 85#) & form shaky - yeah, I know the purpose of Crossfit is to turn you into bad pizza (slop in a box) - but damn, I needed that! Still like Crossfit. Love the lifting too. Maybe a crossroads on the horizon, its hard to do them both!!! I would CF tomorrow, but I need to rest b/c I probably have snatch Thursday.....

Tim Randall 02-15-2011 11:31 PM

Re: Over 50 Crossfitters Sign In

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.
30,35,40,45,50 (chose to not do the shoulder presses with this weight to protect my shoulder while rehabilitating)

Went home and challenged myself to (second) 10,000m row for time
[B]Time: 43:50 PR by 1:0[/B]8, average 500m split 2:11 21spm average and best 1000m time coming the last 1k. (DANG MY BUTT WAS CRAMPED):welcome::welcome::yikes: chocked up to good practice for my first road bike 2 century ride Seattle to Portland in July!

John Burch 02-16-2011 07:03 AM

Re: Over 50 Crossfitters Sign In
Deb Thanks I thought it was just me!

GHD 4x20
Reverse hypers
10 @ 50
3x10 @ 100
3x10 @ 120
3x10 @ 140
2x20 K2E

WOD 4 rounds
30 mountain climbers
15 star jump
10 pullup


Michael Stiles 02-16-2011 07:11 AM

Re: Over 50 Crossfitters Sign In
[U]Daily Apple warm-up[/U]
Row 500m, 20 push press (bar), 20 squats, 20 jumping pull-ups, row 500m

3RM bench press 146lbs PB - baby steps.

[U]WOD[/U] - [I]"Jackie"[/I]
Row 1000m (<2:00/500m pace)
50 thrusters 45lbs
30 pull-ups (band)

[U]Apple Core[/U]
Tabata plank / mountain climbers

Jack Davis 02-16-2011 08:19 AM

Re: Over 50 Crossfitters Sign In
I'm doing this one today. Great job! I am thinking of starting at 40lbs.

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