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Jack Davis 10-11-2012 03:59 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1100134] do those yoder smokers ever put our frankenQ to shame. i would love to add one of those to my other 17.


1 RM back squat 365 pr :pepper:

1 RM dead lift 425 pr :pepper:

both were good enough to put me back on the leader boards # 2 for back squat and # 5 for dead lift.[/QUOTE]


Bill Hoogsteden 10-11-2012 08:36 PM

Re: Over 50 Crossfitters Sign In
Alden-Nice Work!

.4444mi run
100 SU

Bergener Warmup

15 minutes to practice or test a Tall Snatch.

12 minute AMRAP of:

7 Burpees (Yay! Burpees!!)
*Add 7 Burpees (Yay! Burpees!!) every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
50 Double-Unders [I]Scaled to Single Unders.[/I]


3 rounds + 28 Burpees (Yay! Burpees!!) + 50 Single Unders

[I]Did this backwards & Single Unders were a rest! Counting down helped. Last set of Burpees (Yay! Burpees!!) I had to break up into subsets. AND the 70 Burpees (Yay! Burpees!!) count toward the 68 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!![/I]

Kevin F Owen 10-12-2012 06:46 AM

Re: Over 50 Crossfitters Sign In
Thanks for the Welcome guys. Did a 5 on 2 off 4 on and really feeling spent. I need to eat a LOT more but cant figure out what to eat in between meals other than shakes. I'm overtraining now, I know that but I'm addicted. Love the outcome and the way my body has drastically changed over the last (first) 3 months. Anyway, here was last night:

Thursday, October 11, 2012

Warm Up: 400m run, 2 x 10 lunges, 10 ring rows

Skill/Focus: Pistols
Warm up with body weight if you are using weight; find best modification if youare not; 1 or 2 warm up sets for the row

Pistols x 6-8 ( a load if possible)
Rest 60 sec
1 arm db row x 8-10 (if you get 10 go up)
[B](was able to do 90# for 8 reps each arm)[/B]
Rest 60 sec
4 sets

AMRAP in 12 min
6 db g2o 40-45#/25-30#
12 box jumps 24″/20″
Partner @ 1:1
Post Pistol weight if used/row weight and # rds for score

JT Kalnay 10-12-2012 11:10 AM

Re: Over 50 Crossfitters Sign In
Friday October 12, 2012

First CrossFit Competition...

Jack Davis 10-12-2012 12:32 PM

Re: Over 50 Crossfitters Sign In

Good Luck! Have a great time!

Cliff Miller 10-12-2012 06:47 PM

Re: Over 50 Crossfitters Sign In
william....the almond thing has to do with the omega 6 to 3 it was on the no go list our coach sent out and i missed them on it

alden...all that it means is that there will be that much more meat for you :rofl: go a head and get one and you will be the hit of your street.

good luck jt...have fun


20 minute as many reps as possible

10 20 lb wall ball
10 20" box jump
10 205 lb dead lift
10 16 kg kb swings

268 reps

day 12 of eating challenge and still only 2 points due to the da#n almonds

have gained 3 lbs since starting this contest. but am leaning out to the point my pants are getting real loose in the waist. weird but enjoying it.

Bill Hoogsteden 10-12-2012 07:44 PM

Re: Over 50 Crossfitters Sign In
Kevin- Awesome work!!

JT-Good Luck!

.333333mi run
Tried to get 100 SU, Only able to get 3 sets of 69ish reps


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats


[I]Got the Pull Ups done in ~10:30! Clipped 3:42 off my 21 March time!! SWEET!!:pepper: [/I]

Alden Hingle 10-12-2012 07:46 PM

Re: Over 50 Crossfitters Sign In
Warmup: Row; Abmat situps; 15# weighted back extensions; pull-ups; bench press 45, 80, 100, 120X5
Lift: Bench press 130, 150X5/170X8
Assist: 105# barbell rows X4X10; pushupsX4X10

Cliff Miller 10-13-2012 09:16 AM

Re: Over 50 Crossfitters Sign In
nice job on helen william....that one cripples me for a few days afterwards

this morning

floor press 1 RM 197.5

then 5 x 8 135 lb bent row

then 2 hours of mountain bike trail maintance in prepertion for our annual 6 hour holloween mountain bike race

John Burch 10-13-2012 10:06 AM

Re: Over 50 Crossfitters Sign In
welcome K.O.
Good luck J.T. your gonna have a Ball!!

10/13 Cindy 19 rounds matched my pr, 20 is right round the corner Who Hoo!!


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