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Bill Hoogsteden 11-05-2012 05:49 PM

Re: Over 50 Crossfitters Sign In
JT - I REALLY want to try rock climbing! More so after reading your post.

Front-Back-Front kicks
Burpee (Yay! Burpees!!) Broad Jumps (4 count for the CFWP Burpee (Yay! Burpees!!) Challenge!)
Inch Worms (2 Push Ups, 10 total)
2 high Knees
2 Butt Kickers

PVC Pass Throughs
PVC push downs

400m run
21 1.5 Pood KBS
12 Pull Ups


[I]Broke 13 Min! Clipped 20 sec off my last "Helen" time! Running was the limiting factor, though the last round, I broke up the KBS. Counting down HELPED - ALOT!![/I]

Finished up the remainder of today's 93 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

Jim Cordes 11-05-2012 05:52 PM

Re: Over 50 Crossfitters Sign In
Bill, congrats on Helen improvement!

11/3 WOD (Saturday)
50-40 Squat cleans (45#)/Sit ups/one 200 meter run
30-20-10 Push ups/Jump lunges/one 200 meter run (not after last round of 10)
Partner WOD, each does the number of reps but only one works at a time except for run.

Worked with Big Phil. Fun one. Announced on board as only squat cleans and sit ups, changed during WOD to last sets being push ups/jump lunges. That sped things up a bit.

11/4 workout @ Bacara
5 x 3 low bar back squats
The only bar at Bacara is on a Smith machine, and I had avoided it for a while, but I really need more strength work, so figured it was better than nothing. I set a low chair under me and tapped it each time, ensuring full ROM. The weights were light but I wanted to make sure I went deep enough.

5 x 3 weighted dips
25-30-35-40-50(f, 2 only)
Good ROM here too, made sure my elbow angle passed 90 degrees on each dip.

11/5 WOD
Clean High Pull
Actually did a lot more than 5 sets of 3. Kept weight light and really worked on popping hips. Poppled so well I knocked my Johnson one rep.

30 Double Unders
100 M Farmers Carry
4 rounds exactly with 1.5 pood kettlebells on Farmer's Carry.

3 Min rest
10 Wall Balls (20#/14#)
10 Russian Kettlebell Swings (2pd/1.5pd)
4 rounds.
This was really a gasser! Wall balls deteriorated to just a couple at a time and kettlebell swings done in sets of 5 very quickly into the AMRAP
Link to whiteboard (WFS): [url][/url]


Cliff Miller 11-06-2012 08:27 AM

Re: Over 50 Crossfitters Sign In
last nite 1 RM black chains bench press 185 lbs

then 2 x 20 45 lb dbell bench press

then 5 x 10 55 lb bent dbell row

william....ya gotta try rock climbing...squamish is a rock climbing mecca and i blew off rock climbing for years as something i would never try. then about 8 or 9 years ago a friend who is a guide took me up the face of the chief [url][/url] (wfs) which is the second largest granite monolith in the world. i think it was something like 10 or 12 pitches. i was hooked after that.

as i have gotten stronger in crossfit i find i enjoy climbing more. still suck at it :) however as i am not one to stand around and think a move through but rather try to power my way onto the next one.

Alden Hingle 11-06-2012 10:33 AM

Re: Over 50 Crossfitters Sign In
Cliff - My hat's off to you on the rock climbing. I like hiking i the high country but there is a point of "vertical" where I am really uncomfortable. I was ok with heights until I decided to try skydiving years ago; now I can't stand seeing a whole lot of air between me and the ground. :eek:

Warmup: Row 700m; Abmat sit-ups; weighted back extensions; ring pull-ups; back squats 45, 85, 105X5/ 130X3
Lift: Back squats 140, 160X5/ 180X7
Assist: Back squats 105#X3X10
Skills: 45# clean & jerk/ 45# snatch

Squats were hard today. Guessing it is a carryover from Sunday's bike ride. Near the end of that ride, the climbs started getting to me; felt like my brakes were on. ;)

JT Kalnay 11-06-2012 12:41 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 6, 2012
Election Day

Walked half a mile to the polling place, voted, walked home.

There is an excellent rock climbing gym in Dayton where you can try it out.

Also, living in Dayton you are pretty close to decent outdoor climbing at John Bryant State Park, and to world class climbing at the Red River Gorge in Kentucky.

You made up that name for climbing right? :)
Squamish is big medicine, and a world class climbing destination.
Glad you got to enjoy it.

Todays WOD:
At the box:
Rowing and walking lunges to warm up.
Rowed 1500 in 6:09
Did weighted situps and toes to bar.

Rowed 250, 10x225# deads, 5 3 mat HSPU
Rowed 200, 8x225# deads, 4 3 mat HSPU
Rowed 150, 6x225# deads, 3 3 mat hspu
Rowed 100, 4x225# deads, 2 3 mat hspu
Rowed 100, 2x225# deads, 1 3 mat hspu

Then, since I was feeling saucy, I kicked off my shoes and got a 2 ab mat HSPU! Won't be long now until it's a zero mat HSPU!!!!

Cliff Miller 11-06-2012 07:29 PM

Re: Over 50 Crossfitters Sign In
JT you are right. i don't think there is a climb named the face of the cheif. if i remember right we strung together 5 or so routes to make it up the face.

squamish is a great place to live. in the summer we have at least one squamish "tri" day if not more but they are tough to pull together.

breakfast in the smoke bluffs for a couple hours of climbing, then lunch followed by a couple hours of either mountain biking or hiking to a lake for a swim followed by a late afternoon snack then 9 holes of golf and dinner.

tonite at the gym

100m hard as you could row

then the clock started 30 135lb zerker squats w/ 500 m row


then 25 minutes streching. tonite was a reminder why not to eat a yam and half less than an hour before class. did not really feel all that great after that one.:D

Bill Hoogsteden 11-06-2012 07:33 PM

Re: Over 50 Crossfitters Sign In
Guys, WOW! I'm going to have to hit a rock climbing venue!

JT - I know (& have been to pick up my kids at) the Urban Krag! Great climbing gym!

Nice WODing guys!

.5555556 mi run
100 SU
DU practice (Actually got some SU/DU/SUs!)
10 20" Box Jumps

3 RFT:

15 Chest to bar pull-ups
20 Burpees (Yay! Burpees!!)
95 pound Sumo-deadlift high-pull, 15 reps


[I]Scaled to "As High As I Can Get 'Em" Pull Ups! This was Brutal! I was only able to do 5 max subsets. The last round was full of short subsets.[/I]

Finished 34 Burpees (Yay! Burpees!!) to finish today's quota for the CFWP Burpees (Yay! Burpees!!) Challenge! (Only 7 days to go!! :D)

John Burch 11-06-2012 08:38 PM

Re: Over 50 Crossfitters Sign In
WU 3x15
GHD back ext
GHD situps
air squat
post wu 10 burpees

row 500 1:48
row 500 2:05

9,150 burpees YTD

Pat Quigley 11-07-2012 10:51 AM

Re: Over 50 Crossfitters Sign In
recently rejoined my old gym to teach my grandsons to swim. I'll have to go back and do some rock climbing.

Wednesday at Tribal. Always a Hero.


7 Cleans @ 185
8 Burpee box jumps on 36" box

Scale: Power cleans@135, 24" box.
32:48. Very tough!

Jim Cordes 11-07-2012 12:47 PM

Re: Over 50 Crossfitters Sign In
11/7 WOD

8 Rounds For Time
3 Handstand Push Ups
10 Box jumps (24″/20″)
200 M Run

This was a fun WOD! All HSPU's strict and unbroken except for 7th round (1 kip) and 8th round (3 kips). Box jumps have been a little slower lately because I am stepping down with alternate feet instead of jumping down. A little less wear and tear on knees. Got lapped by Shane on 7th run -- he was really moving. Ran hard my last lap and full-on sprinted last 50 meters or so.

Warm up involved leap frogs, worked with Alex. Very lucky (1) I did not bash my crotch on his head and (2) I did not stamp his fingers on landing. (Alex is tall. That knowledge is helpful to appreciate the humor of my post.)

Link to whiteboard (WFS): [url][/url]


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