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Pat Quigley 11-15-2010 04:19 PM

Re: Over 50 Crossfitters Sign In
Hello Jim, welcome aboard. Congradulations, you made it!

Mobility WOD: calf, ankle, groin work.

Wendler wave 3 Back squat: 5X240, 3X 275, 1X305 (5R). Good depth, One butt wink on last set. Think I was going for deep and lost the posterior chain set.


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead(2 X17.5 DB's)
30 Box jump, 24 inch box(step up)
20 Wallball shots, 20 pound ball

Finished in 23:15. The WOD was more will than anything. Tough after squatting.
10 Handstand push-ups

Deb Weber 11-15-2010 05:37 PM

Re: Over 50 Crossfitters Sign In
Happy Birthday [B]Jim!![/B] Nice work on Blake [B]Pat[/B] - and after 5/3/1.. (That one doesn't look pleasant to me... lunges always get me!!)

Warmup: Run 400, squats et al, shoulder mobility & stretch
For time:
buy-in: 50 walking lunges
5 rounds of: 5 power cleans - 155# (95#), 15 ring push-ups
cash-out: 25 knees to elbows
[B]14:24 110#[/B] feet on a box at ring height, about 20". Wasn't as bad as I thought it would be after weekend. Went through clean progressions before & that actually helped, they were pretty darn easy and I did them correctly (slower). Ring pushups were all broken sets, core! K2E - ugh someday I'll be decent at them!

John Burch 11-15-2010 06:47 PM

Re: Over 50 Crossfitters Sign In
Welcome Jim. Your doing some great work Pat
20 backextensions
20 air squat
20 K2E


30 pushup
30 pushpress @95
run 200m
20 pushup
20 pushpress @ 115
run 200m
10 pushup
10 pushpress @ 115
run 200m
the last set of pushpress was rx at 135, too much for me on this one!
Post WOD 50 good mornings @ 45# 50 situps 3x10 reverse hypers @ 50#

m/56/180 CrossFitChesterton

John Burch 11-16-2010 07:57 PM

Re: Over 50 Crossfitters Sign In
OK Well Then
1:00 jumprope
1:00 row
1:00 jumping jack
1:00 row
1:00 jumping jack
1:00 row
2x30 GHD backextension
3x12 reverse hyper @ 50#

WOD 3 rounds 30 each 75# power snatch 20# wallball

Post AB mat situps

m/56/180 CrossFitChesterton

Bob D Pratt 11-16-2010 08:33 PM

reintroduction and question
I'm back drinking the kool-aid after a couple year hiatus (injuries & lack of motivation). There is now a box in East Lansing and I'm glad to be back at it.
I'm a firefighter nearing the end of my career and hoping for an active retirement of surfing, windsurfing, swimming, mountain biking and everything else I can get my hands on.

My question is about PRs: should I start again or keep looking at my PRs from 4-5 years ago? Pat posted "In life, I believe we go from Brand X to Rx to Brand X in life in general." I'm hoping that I'm not on the downslope of that equation.
Any thoughts are appreciated...

Jim Colby 11-16-2010 10:45 PM

Re: Over 50 Crossfitters Sign In
Strong work John! Great looking deadlifts. Welcome Bob! That active retirement sounds enticing.

[B][U]November 16[/U][/B]
Tapering for Tough Mudder on Saturday.
3 circuits: 10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats
Dynamic stretching routine
Bench Press: 10x135#, 5x195#, 3x220#, 5x245# (assist on 5th rep)
Dead lift: 10x135#, 5x185#, 5x225#, 5x 250#, 3x285#, 3x320# (I had a few more reps in me at 320# but didn't want to push it so close to tough mudder). Alternated between BP and DL sets to keep the workout flowing.
Ran 1.6 miles on treadmill at 1% grade at 8-9 min mile pace. Nice and easy.
Stretched legs.

Deb Weber 11-17-2010 07:50 AM

Re: Over 50 Crossfitters Sign In
Hi Bob. Welcome! If it were me, I would go by what my PR is now, IMHO.

[B]11.16.2010-Tuesday-Day 2[/B]
Warmup: Burpees, pushups, squats, lunges

[B]Strength: Front Squat[/B]
3x90 (12)

For time:
10 push press - 135# (75#), 10 ring rows
8 push press, 20 ring rows
6 push press, 30 ring rows
4 push press, 40 ring rows
2 push press, 50 ring rows

CASHOUT: Front Squat max in 3 mins
6:59 85#[/B] Coach told me to scale up!! Popeye arms today! Geez is that a shoulder pump! In June it took me 7:02 with 75# - so ok then.
23 Front squat cash out (yeah, with the 85#, wouldve had more but my back/rack is the problem) I think the FS prax is helping, Im hitting my legs with my a$$ and surprising the hell out of myself :eek: (not meaning to go that low). HAhahahaha

Little cleaning prax and that was pretty much it.

Jim Cordes 11-17-2010 10:33 AM

Re: Over 50 Crossfitters Sign In
11/14 WOD "Battle of the Boxes"

WOD #1
(15 minute time cap)

For time:
With only one female and one male working at a time, the team must complete the following in order:
200 Double Unders
200 Wall-Balls to 10ft Target (M: 20lbs, W: 14lbs)
100 Turkish Get-ups (M: 35#, W: 20#)
100 KB Goblet Squats (M: 70#, W: 53#)
50 Ring Dips
50 Jumping Air Squats

Only a few teams finished this one, but not us. We got cut off at the beginning of the Goblet Squats. Turkish Get-ups were a huge bottleneck. I had lots of "no reps" on the damn wall balls.

WOD #2
“Load, Distance, and Time”

Within 10 minutes:

Each team member will establish a 1-rep max Clean & Jerk + 10m Overhead Walk (with the weight that was jerked). While this is occurring, each team member will have 2 attempts at max rep Pull-ups. Each team will have one bar and one set of plates. After the athlete crosses the 10m mark, the bar must be returned to the starting line of the 10m path for the next attempt/team member. If a bar is dropped, the bar must be returned to the starting line of the 10m path. Only one team member can be performing their pull-ups at a time.

Pullups 17 and 15 with a number of "no reps." C&J walked 145#, could have done 155# but bad clock management, so I ran out of time.

WOD #3
”The Finisher”
(20 minute time cap)

For time:
With a relay format, each member must complete the following, one at a time:
100m Partner Carry
20 Burpees
100 Partner Carry
20 Kettlebell Swings
100m Run
20 Box Jumps (20″)
100m Run*

*as soon as the athlete tags the next member of their team after the last 100m Run, a 2 minute clock will start during which the athlete has to row as many calories as possible. Each team member can only be carried once.

The 215# Augie carry was a highlight! Blazed through the burpees, had to break once on K-bell swings, and not much left for the row.

The Most Interesting Team in the World (KJ, Kaela, Augie, and me) did everything Rx'd and came in 10th of about 15 teams. I'm proud of us.

The Claw

Jim Cordes 11-17-2010 10:43 AM

Re: Over 50 Crossfitters Sign In
11/17 WOD

Snatch 1-1-1-1-1

These felt pretty good, but such a precise technical movement! Like hitting a golf ball, have to get it just right. (WAY more fun than hitting a golf ball, however.) Have never really gone for 1 rep max on full snatch, so these are technically PR's. Lifted with Amber, a total blast! (She's so cute when she launches F-bombs!)

Followed by 1 Round for Time:
1,000 M Row
30 Overhead Squats (60-65% of 1RM)

5:50 @ 75#. Went head-to-head with Glenn; wanted to finish row within about 20 seconds of him and succeeded. Row time about 4:10 or so. OHS in two sets 17 and 13, used the rack. I felt pretty good about the depth on the OHS's. In retrospect, should have gone heavier.

The Claw

John Jaeckel 11-17-2010 01:03 PM

Re: Over 50 Crossfitters Sign In
Traveling Sunday thru last night. Lots of work and other obligations, so lots of quick workouts when and where I can get them in


Tabata Squats
8x :20/:10


Flutter Kicks/Rowing/Recumbent Bike


20 Pushups
Row 500M

Dead Lift x135
Bench x135

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