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Bill Hoogsteden 09-19-2011 08:21 PM

Re: Over 50 Crossfitters Sign In
David - Carl Paoli & Kelly Starrett have great stuff!!
Pat - Great work on those Back Squats!
Jim -Great job on that ride!!
Claw - Awesome Power Cleans!!
Bill H - We'll be praying!!
John B - Impressive WODs!

[B]NO Insructor again! :yikes:[/B]
400m run (100m forward run, 100m backwards, 100m side ways,100m forward run)

2 rounds
10 air squats
10 ABMAT sit ups
10 Glute ham raises
10 Push Ups


Cross Fit Total
1 rep max
Dead Lift
Back Squat
3 attempts to get a max for each lift

345# DL (PR!:pepper:) [I]It felt REALLY EASY! 355 next time! [/I]
245# back squat [I]Failed on 275& had to bail! :ranting2:[/I]
135# press [I]Ran ut of tries, otherwise,I feel I could have pressed more![/I]

725# [I]Same as in early July, but REALLY HAPPY aoutthe DL PR![/I]

Bill Houghton 09-19-2011 09:13 PM

Re: Over 50 Crossfitters Sign In
Bill, congrats on the DL. Some very impressive numbers on the squat and press as well. Ooorah!

David Cahn 09-20-2011 06:09 PM

Re: Over 50 Crossfitters Sign In
Day 16 Burpee challenge

ME Sumo-deadlift 7×2 (185#)
Tabata hollow rocks
Prowler high push 6x15m

Cliff Miller 09-20-2011 06:14 PM

Re: Over 50 Crossfitters Sign In
great job everybody....keep being an inspiration for the young ones!!!!!!!

back squat 5-5-5


then 4 rounds for time

400 m run
50 air squats


weighed myself for the first time in about 3 weeks....holding steady at 220 lbs which is the lightest i have been in at least 8 - 10 years :pepper:

Deb Weber 09-20-2011 06:34 PM

Re: Over 50 Crossfitters Sign In
Nice PR and total, [B]Bill.[/B] WTG on the weight, [B]Cliff.[/B] Oh yeah, I dont think Ill make weight, probably lift as a super.:rofl:


Screwed up workout from the getgo, supposed to be recovery - everything changed! Gym so crowded, told me work up to openers (I dont know what they are). So I didn't have a workout plan it was fly by night. And not on my usual platform, PMS week, snatch boo boo hurting - excuses excuses!! Have to get out of my own head.

35kg/2 here he said, why psnatch - snatch!

38kg (3) lost the second one in the catch it was forward a tiny bit
40kg(2) all nice, easy, and all leg pulls up to here
43kg miss (didnt bring the bar in; of course with the fateful 43 on the bar they were all talking about someone dropping weight on their head!! Aaarghh!! I was not leg pulling)
38kg (3) miss fell on my a$$, bar WAY out.
I want to get 43 or 45 at that meet, will just have to see, fairly certain 40 will be doable. I think Im stronger than I think anymore. All mental. Justin is not going to the meet! Disappointing, trained directly across from him for months now :(

[B]Split Jerk from Rack[/B]
50kg (3)
none too bad, still doing the 1-2 THREE and trying to get my hips back. Soft on the 50s but not as bad as Saturday.

[B]Front squat[/B]
43kg/3 (2)
45kg/2 (4)
I met Gwen Sisto tonite![/B] i was on this platform right in front of the door and I see this woman looks so familiar coming in the door. It was her!! I got to meet her b/c she was going to work in with me - but then a platform freed up. The first thing I said to her was, nice shoes!! (she was wearing pink Ristos!!) But I got to watch her snatch - speed!!! Her and Danica, they're smaller than me but strong and so fast - Danica's still Big D - that woman is bomb!!!

The snatch issue - its all in my head!! I remember learning to skate, to turn around the coach made us skate up to a cone, pivot around facing it the whole time and skate backward - told us "say hello to the cone". Its kinda like that with my snatch - so EASY when I do it right, its like 'say goodbye to the bar!' It just goes UP! Im not consistent tho, easy to fall back into bad habits. I always doubt people learning snatches now when they DON'T ever write 'fell on my a$$'!! :)

Front squat no big at that weight; Nick asked, can you front squat 45?? Hello, I had to do 50 or 55 a while back, very difficult. Now it doesn't seem bad at all, I have no idea what so drastically changed; that bounce thing - its becoming like a reflex I look for to get up.

I got to see Nick snatch - still got it!! haha

Perry Dean Freedman 09-20-2011 06:49 PM

Re: Over 50 Crossfitters Sign In
I interpreted this to mean as many reps as possible in a single set (i.e. can’t take your hands off the bar and rest for 5 seconds).
Bench @ 185 (I’m 181 lbs).* 15/15; 12/20; 10/18; 10/15; 8/15.

Jim Colby 09-20-2011 09:44 PM

Re: Over 50 Crossfitters Sign In
Bill, nice DLs and total. You seem to be really improving! Cliff, good work on the squats! Heavy work brother! Perry, awesome job on Lynne! Deb, good luck with your meet!

[B][U]Monday, Sept. 19[/U][/B]
Took the day off.

[B][U]Tuesday Sept. 20[/U][/B]
Ran 2.6 hilly miles. My quads still felt a bit numb and unresponsive, but I felt fast, if that makes any sense at all.

Bill Houghton 09-21-2011 03:19 AM

Re: Over 50 Crossfitters Sign In
Ran 2 miles (hills) with weight vest. I have to weigh the vest to find out how much extra I had on. Mile 1) 14:45 2)13:40

Perry Dean Freedman 09-21-2011 04:27 PM

Re: Over 50 Crossfitters Sign In
Way to go on the DL Bill! I'm trying to increase my DL but really feel it in my hips and back. I'm doing something wrong.

4 alternating rounds of 10 reps: dead lifts and squats @ 215lbs.

Was getting dizzy on the squats. Last set, I had to break it up into 4 reps, rest, 3 reps, rest, 3 reps.

WOD: Jerks: 1-1-1-1-1-1-1

95, 135, 145, 155, 165, (170 fail),165, (170 fail), 165.

Weird. 165 felt fairly easy but couldn't do 170.

Maybe DLs, squats and jerks aren't a great combination. Still, was a good day of work.

Cliff Miller 09-21-2011 08:15 PM

Re: Over 50 Crossfitters Sign In
amrap 20 minutes

10 65 lb saftey bar good mornings
10 24" box jumps
20 sit ups

9 1/3 rounds

learned not to eat sardines less than an hour before going to the gym even if you are super hungry. :whistlin:

Pat Quigley 09-21-2011 09:24 PM

Re: Over 50 Crossfitters Sign In
Bench: 3X210,235,260.
Closed grip bench:5X135,185,195.
5 minutes of DU. Scale: singles.c

30 mu progression
25 toes to bar
30 hspu
30 ring pull ups
40 ring push ups.

Perry Dean Freedman 09-22-2011 05:26 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;988160]

learned not to eat sardines less than an hour before going to the gym even if you are super hungry. :whistlin:[/QUOTE]

No brainer Cliff!

Cliff Miller 09-22-2011 06:38 AM

Re: Over 50 Crossfitters Sign In
ya but perry i am a slow learner and only seem to learn from my mistakes. :)

like the time in a bike race i tried tuna fish and orange juice in a shaker cup,

or the time i tried to cook an entire brisket on my webber grill for 16 people for new years eve dinner.....shoe leather would have been tastier,

or the time snowboarding and going in for lunch, having squished peanut butter, cream cheese and sardine bagel in my pocket cause i fell on it and non of my friends would sit with me cause of the smell,

or wiping out on my mountain bike on the canadain national bmx track cause the start line seemed not steep enough so i went up higher,

or the time i ended up in a fairly high level managers meeting looking down at my feet and realizing i had 2 different colored shoes on same style shoe just 2 different colors,

or the time we were going riding out of town which required a ferry ride, me forgetting my riding shoes and having to go into town to see if i could buy a new pair.....and meeting my wife by helping her get into her car as she had locked her keys in it....oh wait that was not such a bad mistake....,

it's all in fun and if i can not make an *** of my self and laugh about it then i am taking life way to seriously.

off to pack drywall in a heavy rain fall warning (100 + mm) kinda of day here in b.c.:pepper::pepper::pepper:

Michelle Simpson 09-22-2011 03:19 PM

Re: Over 50 Crossfitters Sign In
I see you guys and Deb are all rockin' and rollin'!! Nice work everyone.

I've been busy but not too busy to CF!!

I'm a LONG way from bodyweight bench. But I did my pull-ups unassisted for the first time ever in a whole WOD.

85# 7/3-6/4-4/3-4/3-4/3

5 chest to bar w/blue band/ 5 box dips
10 155# dead-lifts
10 GHD sit-ups
run 50m/100m/150m/200m (only thing to change each round was the run)

5k 35:54

I've lost 2 full minutes on my 5k times in the last 6 months. Seeing the doctor for some breathing tests tomorrow. Suspect asthma related, but we'll see.

Have I mentioned lately that I still very much ADORE Crossfit, even though the t-shirts are way too expensive now. :rofl:

Perry Dean Freedman 09-22-2011 04:19 PM

Re: Over 50 Crossfitters Sign In
Morning: 3 mile run interrupted (wanted to do 5). (21 minutes)*
Evening: 5 rounds 1/2 mile run and 20 reps 53 lb kettle bell. (24:30). I think I invented this one. Liked it.

Cliff: your recipes are not culinary conquests. I'll stick to power bars.

John Burch 09-22-2011 05:32 PM

Re: Over 50 Crossfitters Sign In
nice dead PR William
good for you michelle on the pullup WOD

150 jumprope
40 pushpress @95
30 burpee
20 Hang snatch@95
10 ten meter shuttle run
150 jumprope
40 25# ball slams
30 24" BJ
20 SDLHP@95
10 ten meter shuttle run


John Burch 09-22-2011 05:41 PM

Re: Over 50 Crossfitters Sign In
close grip bench 185 225
5x20 green band tri ext & 7 pushup
triple bent over row 135/165/185
5x8 DB row @ 40

WOD 5 rounds
10 SDLHP @75
10 burpee
10 O/H Squat
10 C2B pullup
O/H Squats derail the whole thing

post 4 rounds
5 24" BJ
10 pushup
15 35# KB swings

9/22 crossfit excel's WOD #18
3 rounds
20 KB swings 2 55
20 O/H squats @ 85
9:04 and again O/H squats slow the show


Deb Weber 09-22-2011 05:50 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]O/H Squats derail the whole thing[/QUOTE]
Well, doing them after burpees sounds like a PITA!! :)

9_22_11 Thursday[/B]

25kg/3 (2)
35kg (3)
These were all ok, but I didnt feel like I was over the bar enough.
[B]Clean & Jerk[/B]
35kg/1+1 (2)
40kg/1+1 (2)
50kg/2 (4)
Coachless. Nothing earthshattering or hard. Eh.

Snatch boo boo bothering me, causes my shoulder and neck to hurt in the jerks & squats - surprisingly the light jerks bother it most.. And tired, def. all from PMS time, magnifies every little ache & pain.
Guess this is a tapering workout? I dont know.

Bill Houghton 09-22-2011 06:38 PM

Re: Over 50 Crossfitters Sign In
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 200 yards


Used trasition for musc up, lean back, pull-through, ring jump, slow lower. Subbed back ext for abmat sit-ups already have butt hickey from last nights effort.

David Cahn 09-22-2011 07:12 PM

Re: Over 50 Crossfitters Sign In
Day 18 burpee challenge...need to remember to do them at another time other than after a grueling WOD. Speaking of which:

For time:
45 Stick jumps
45 KB Thrusters RIGHT arm 45#
45 GHD sit-ups
45ft Handstand walk (I just held the handstand against the wall for 45 secs)
45 Double unders (135 Single unders)
45 KB Thrusters LEFT arm 25#
45 OH walking barbell lunges 95#

I did it in about 24 minutes. The OH walking barbell lunges, which I did first, put a hurt on me.

Bill Hoogsteden 09-22-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
Great Work Guys!! Thanks for cheering me on the DL PR! It TOOK like FOREVER to break 300#!! And now, I'm setting PR's Every time I DL!! :D

Michelle - Impressive on Lynne!! WOO! HOO!

David -[QUOTE]Day 18 burpee challenge...need to remember to do them at another time other than after a grueling WOD.[/QUOTE] (Yay! Burpees!) I know what you mean!! Just wait another 30 days, AND THEN do your burpees (Yay! Burpees!) just after a grueling WOD!! ;)


1/2 [QUOTE]Pseudo [/QUOTE]Murph

800m Run
50 75# SDHP
100 Push Ups
150 Squats
800m Run

[I]I wore a 40# vest - BIG MISTAKE!! My knees were killing me![/I]
34:20 [I]Less than 1/2 my Murph time. The instructor told me to leave the vest off until my Murph gets down below 30 Min!![/I]


20 min AMRAP
5 Burpees (Yay! Burpees!)
10 75# SDHP [I](Didn't I do these recently?!?!?)[/I]
45 Single Unders

7 rounds + 5 Burpees (Yay! Burpees!) + 10 75# SDHP + 27 Single Unders
[I]Single Unders were my goat in this, had great rhythm on the Burpees (Yay! Burpees!) & the SDHPs. Single unders not so much.


[/B]5 rounds:
10 20# Wall balls
40 ft Farmer's Walk, 95#
5 20# Box Jumps
10 Abmat sits

[/B]6 rounds
5 Tire Flip + Jump in/out
40m Bear Crawl

19:03 [I]Tougher than I thought it would be.

[/B]20 Glute Ham Raises
30 GHD Sit Ups

Pat Quigley 09-23-2011 10:29 AM

Re: Over 50 Crossfitters Sign In
Strength: Deadlifts: 3X340,390,445.
Deadlift speed work: w. 2X90#dumbbells: 3X10.

Skill: practice snatch form.

WOD: 3 pull ups on the minute for 20 minutes.

Jim Cordes 09-23-2011 11:10 AM

Re: Over 50 Crossfitters Sign In
9/23 WOD

Overhead Squats
125# is a 3-rep PR!

Followed by 20 Turkish Get Ups
1 pood kettlebell, then did 1 @ 1.5 pood (right hand). That's gotta be a PR too.
Fun morning, big class. Watching 15 people on the floor doing TGU's is a sight to see!


Deb Weber 09-23-2011 04:37 PM

Re: Over 50 Crossfitters Sign In
Nice OHS [B]Jim. [/B] I want to test mine now!

I threw my coworker today, picked him up around ankles/shins from a full squat and threw him a couple feet in the air (yeah, he 6'2 only 189#). Then he tried to pick me up and he couldn't budge me!!! Still laughing, boy I got him good! never seen him that red. years of making fun of my strength and my crossfit and now WL!! :rofl::rofl::rofl:

yeah crossfit doesnt make you strong. what a bunch of bullspit.
I trained my last light taper workout at Redshed Crossfit tonite!! Bunch of monsters they all are OMG. The lighter easy workouts are harder for C&J - too light and it hurts.
I was proud of myself, saw at least 3 people psnatch, and saw one, i guess it was supposed to be a snatch pull; not bad but with a couple form tips they could add 20# to the bar immediately – and I didn't say a word! :highfive: Me, the fence dweller....

They were talking about the CF games on EPSN at WL last nite; I told them, they ARE strong - just their form is not so great and they dont nec. need it to be if competition doesn't specify; I think the thought of one or two form tweaks adding 10-20kg to the bar is whats maddening for WLers; however, not everyone is interested in taking that path - doesn't mean CF has no value. I still think CF is the best for GPP, you add some strength youre set!

[B]Power Snatch[/B]
25kg/3 (2)
30kg/2 (3)
[B]Power C&J[/B]
35kg (79#)/2+1
40kg (89#)/2+1 (2)
40kg/3 (4)
Damn. I think I learned to squat.

Deb Weber 09-23-2011 04:56 PM

Re: Over 50 Crossfitters Sign In
and, this reminded me of Cliff:
nothing in the house really, so Im eating a can of Beefaroni mixed with a can of tuna and a can of sardines.
It really is not that bad!!

Cliff Miller 09-23-2011 06:37 PM

Re: Over 50 Crossfitters Sign In
deb....mmmm beefaroni/tuna/sardines never tried that one but sounds not to bad. actually right up there with some late nite kitchen raids i have done.

tonite 5000 m row.

21 :17 knocked of about 3:30 from the last one i did and felt not to bad at the end. coach came by and said i should have gone out a bit harder at the start. i agreed but i had already blown away my pace boat and was not sure just what would happen down the home streach.

perry i know they are not culinary conquests but they are way more fun than power bars when we are out on an adventure. i get tired of eating power bars after a while and need something that will give me some energy that is easy to transport. i save the culinary conquests for when i get home.

speaking of which how's this for a culinary conquest. tonite am working on building bobby flay's mac and cheese for 20 and 3 pork butt's are going on the smoker before bed time for a dinner party we are having tomorrow nite. i think the mac and cheese will weigh in at about 2000 calories per serving.:yikes:

Deb Weber 09-24-2011 08:35 AM

Re: Over 50 Crossfitters Sign In
[B]Cliff[/B] your posts always make me hungry!! The things I could do w/the smoked meat. Last week bfast was 2 c. spinach, wilted, w/1.5 c. chili, topped w/4 fried eggs and hot sauce. Imagine how good that would be w/smoked meat, or smoked meat chili. OMG!!! drooling.
should make a cookbook.

Perry Dean Freedman 09-24-2011 12:59 PM

Re: Over 50 Crossfitters Sign In

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

1 HR 27 min. Really slowed down at round 5 and concentrated on technique so as not to kill myself.

Cliff: To go with that Mac n cheese with pork butt, I recommend a nice Malbac with a Listerine spritzer.

David Cahn 09-24-2011 04:19 PM

Re: Over 50 Crossfitters Sign In
Deb: Congrats on the PR of the human being squat and toss. My only question is how did that can of Beefaroni get in your house?

Jim: Those tire flips +jump in and out can wear you down. I usually hate those WOD's the most while doing them and feel the best afterwards. Guess that is what keeps me coming back.

Pat: Very impressive deadlifts!

Perry and Cliff: Big fan of pork butts done right, as I am sure yours will be. Not a big fan of Listerine spritzers but I am reminded of a time in college that I watched a gal a few rows in front of me down a whole bottle of the stuff during a particularly engrossing lecture. Maybe it's an acquired taste.

Sept 23

Day 19 burpee challenge.

Leg day in the gym. Squats at #185 for 12. Lots of other machines under the careful eye of my trainer. Ab's too. Soaked clothes at the end.

Sept 24

Day 20 burpee challenge

AMREPS 3:00:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

AMREPS 6:00:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

For Time:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

I will have to check my time. I think it was about 25 minutes but will get back to you. Really hard but fun. Good group....about a dozen of us doing it together which helps.

Pat Quigley 09-25-2011 07:59 AM

Re: Over 50 Crossfitters Sign In
Deb, great stories as usual. I certainly agreed that adding a strength component to Xfit keeps it interesting. Some of the peeps on this thread have moved on to some type of hybrid program: Xfit football, endurance, etc.

Cliff, my grandmother's recipe calls for: cooked elbow Mac, evaporated milk, velveta, and cheddar cheese. It's been a few years since I've made this. Last time, I was visiting my wife's sister and her family in Fl. They insisted that I prepare a few batches and freeze them. Come to think of it, I may start prescribing this for my depressed clients. This and white foods. I suggest that they stay in treatment to also get off medications and lose the weight that the Meds will put on them anyway.

Yesterday @ Tribal.

OHP: 3X 145, 165, 185.

WOD: AMRAP 12 minutes.

200 m run
5x 225 dl
5 bur pees.
3R+5 dl+4burpees.

Deb Weber 09-25-2011 03:17 PM

Re: Over 50 Crossfitters Sign In
[B]9_25_11 Rudy Sablo Memorial Meet[/B]

It wasnt the best day for this, I was slow today and didn't feel any pull from my legs in snatch. oh well next time.

44 Nick said, this was the slowest he's ever seen anyone do a snatch and still make the lift thru brute strength (?)Need more practice)
46 ([I]miss[/I] - clarked it, dont ask me why i didn't just throw it, but I didnt - head games. Joe said, you pulled that to your chin (unfortunately I pull everything to my chin, trying to get over that, im better now with lighter weights in the clean anyway.

58 ([I]miss[/I] - i had a very sloppy catch, and rushed my jerk - i didnt think I had a stiff back when I dipped, too slow & pressout)

These were all power cleans, my call, b/c they're easier for me and not that I CAN'T squat it but my iffy landing (Ill have a weight that I make three times, same weight the fourth time land wrong, cant stand it up. Sometimes my feet go IN not out, seemed dumb to miss b/c of that).
There was only 5 girls, the next oldest was 42 nd she was the best lifter, missed her last CJ that would've qualifiedher for the american Open - lovely to watch her, and the other three as well, all teens/twenties I would say.

I got to see Kyle and Lou and Nicole lift.

I met some interesting people. One guy told me, I need to lose weight, that's why I'm not flexible (I don't agree). Another guy, I know I should know who he is, but couldn't remember, small much older asian gentleman, kept saying I had a nice shape - i couldn't understand what he was trying to tell me, which drove me crazy, b/c it was probably a good tip - didn't know if he meant my form (can't really be my form, my form is NOT good, although he DID give me an A-Ok on my first clean & jerk).

Nick videotaped, he supposed to show them to me.

He said he was proud, anyway.

Evening at home[B]
Backquat triples[/B]
110# (4)

Jim Cordes 09-26-2011 10:24 AM

Re: Over 50 Crossfitters Sign In
9/24 WOD
"Deck of Death"
Card rank determines reps, face cards = 10, Ace = 11.
Clubs = sit ups
Diamonds = box jumps
Hearts = burpees
Spades = squat
Joker = 400 meter run.

The whole class did this one together. About 28 minutes.

9/26 WOD
20 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Squats

20 rounds of Cindy in 28:20. Started at a slowish pace and didn't really vary too much, although starting at round 6 or so I had to break up push ups and starting a little after had to break of pull ups. Really worked on legit reps, Baker called me out only a couple time, which is good for me. I was on 15th round at 20th minute, and my Cindy score is 16, so I was a little slower. This was just long and grueling.


Pat Quigley 09-26-2011 01:03 PM

Re: Over 50 Crossfitters Sign In
Deb congradulations on getting thru your first competition. Likewise when you go to one of these competitions, you meet interesting people---most have something to say--some helpful, some not. I just like to met and compete.

Strength: 3rd week of cycle: Back Squat: 5X280, 3X315, 1X355.

Snatch practice. HSPU progressions

1RFT of 9,7,5: Snatch (75#), Muscle up progressions: 5:38.

Perry Dean Freedman 09-26-2011 05:09 PM

Re: Over 50 Crossfitters Sign In
Yesterday: Should have taken day off as burned out from "Santiago" the day before. Did a classic chest workout but could hardly lift. Made up for it with a good core routine.

Today: 6 mile run. Some hills, but kind of coasted through this run with ease. 51 minutes.

Bill Houghton 09-26-2011 06:01 PM

Re: Over 50 Crossfitters Sign In
15 min amrap
10 wall balls 14#
10 K2E
10 box step up/down 20"

5 rounds + 1 WB

Slow come back.

Cliff Miller 09-26-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
great work everybody over the weekend.

congrats deb on your first of many comps!!


12x2 16" 205 box squats
5-5-5 bench press
135-155-scratch due to shoulder not feeling well


40 minutes crazy streching
10 minutes bench press with kettlebells/rubber bands/bamboo bar
got up to 5 reps with 84 lbs


30 reps front squat 180 lbs


David Cahn 09-26-2011 08:38 PM

Re: Over 50 Crossfitters Sign In
Lot's of impressive lifts here. Congrats on your competition Deb. Great job! Gonna post the video of your lifts?

Sept 25
Day #21 Burpee challenge

Rest day. Ran a mile with my daughter, did some abs and burpees on the front lawn. My 13 year old beat her old dad with a final kick. You go girl! :pepper:

Sept 26
Day #22 of Burpee challenge.

Shoulder Press 7×1 +1 +1 First were with a band @ 95. Then single shoulder press @ 135#(PR) :kicking0:
6min AMRAP:
5 Thrusters 95#
40 Single Unders

Got through 4 +5 Thrusters and a few skips

Jim Cordes 09-27-2011 09:43 AM

Re: Over 50 Crossfitters Sign In
9/27 WOD
Behind the Neck Split Jerk
Followed by:
3 Rounds – 1 Minute at each station, 1 Minute rest in between movements
Front Squats (95#/65#)
Double Unders
Overheads (95#/65#)

212 on 3RFT as Rx'd.

Big class, coached by KJ. Too much work in too little time, it would have been nice to get my 7th rep on the BTN Jerk because 145 was a PR and there was more in the tank. The 3RFT was interesting. First set of front squats went straight through to 20, then broken up just once on subsequent rounds for numbers in the high teens. Started with 60 d/u's, then down to 40 then to mid-30's. Front squats were the bottleneck, very hard to get full depth when I was so tired. Something about the short work intervals made it hard to push 100% on this one. I normally am a big fan of Malzone's programming but this one needs some tweaks. More time on the lifting for one, then maybe less rest on the 3RFT.


Perry Dean Freedman 09-27-2011 03:49 PM

Re: Over 50 Crossfitters Sign In
7 alternating rounds of 3: Presses and back squats:

Presses: 95, 105, 110, 115, 120, 125, 130(2reps, failed), 125

Squats: 185, 205, 215, 225, 230, 235, 245 (my PR for one rep was 255, so this is a PR for 3)

Finished with 10 presses at 95 lbs and 20 reps of 135 lbs squats.

Core routine.

Deb Weber 09-27-2011 05:31 PM

Re: Over 50 Crossfitters Sign In
Thanks everyone!!

[QUOTE]Congrats on your competition Deb. Great job! Gonna post the video of your lifts?
My coach tried to send, he's going to put on youtube, Ill post a link so you guys can laugh!! On the upside, I guess i can press out, what, 127,128# now!

[B]9_27_11 Tuesday[/B]
Front Squat
40kg/3 (2)
45kg/3 (2)
50kg (10) had 2 misses in here, because I worry Im not low enough when I bounce, so I tried twice to go rock bottom and sat there. Cant get up without the bounce!

[B]Clean Liftoff+Clean Pull+Clean Liftoff+Clean Pull[/B]
45kg (3)
50kg (3)
55kg (2)
60kg (2)
65kg (2)

The whole gym was teasing me about the slow a$$ snatch at the meet. Nick also said wait till i see the video of the snatch I clarked - he said I pulled it to my chin, if Id only sat a tiny bit...
Nick said forget the weight remarks, Im tall, Im a 75kg that's that. And said it wasnt a very high level tournament, when i do it RIGHT my form probably better than most of them there. Let everything go in one ear out the other, just listen to him. Said Lou probably had the best form and a Russian heavy that I didnt get to see.
I had one guy come over after Nick put me on a platform to warm up, yelling at me "who told you to do that? did someone tell you to do that?" he was talking about lifting my feet but I was just doing bar drills; as I was telling him, 'my coach is right there', Nick turned and said (not nicely) 'get the hell away from my lifter!!' Apparently he's not a popular person with our entire gym cuz they were all laughing and rolling their eyes when I told them. And Nick might take me to another meet.

On pulls he told me, do what HE tells me. Stop looking at other people and everyones in a different stage of development. The best on pulls in our gym is, surprise, Bob Giordano; he told me I can watch G, other people - well most people do them wrong.
And the guy I thought was asian, because he was so small and he reminds me of filipino friends I have? He's russian. He told me that's Arnold and they have the same coaching philosophy. I can listen to him (yeah, if I could understand Russian i could!!). I need to wear a 'property of nick curry' singlet next time. He must be a good coach, can get a granny from not being able to snatch even the bar to 100#.
and, I got to see HIM snatch tonite. After squats.

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