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Jim Cordes 05-18-2012 04:17 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Alden Hingle;1062109]Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse. [/QUOTE]

Ikea desk with legs fully extended and then up on two small concrete bricks to bring the desk to the correct height for me. I stand on a rubber mat. I have a tall stool to sit on periodically.


John Burch 05-18-2012 05:47 PM

Re: Over 50 Crossfitters Sign In
Pat great back Squat 405
5/14 Tabatas 1:00 each
air squat
rest 6:00
5 rounds
run 200m
11 kB swings
5 CTB pullup
Post run the Dunes Indiana state park 5.88 miles
10:00 AMRAP
10 front squat @ 100
10 pullup
10 pushup
5 rounds 10 front squat
Post rub Dunes 8.2 miles

box squat 10x2 @ 185 w/ blue bands from floor
WOD 10-1 1-10 squat clean @ 75 pushup


Cliff Miller 05-19-2012 09:26 AM

Re: Over 50 Crossfitters Sign In
great week everybody.

yesterday mechanics on dead lift and good mornings

thought we were going to be in trouble today after the gym being closed thursday and an easy day yesterday only to find today

max ring dips (i did banded k.b.'s on bamboo pole) then

5 rep max bench 180 lbs (which is where i was 2 years ago pre surgery)

then bent rows 5 x 10 35 lbs

i think we are in for a long week next week considering the last couple of days

Pat Quigley 05-19-2012 12:34 PM

Re: Over 50 Crossfitters Sign In
Thanks John.

7X2 push press: 135............225.

135 power clean 10 R
20 # wall ball 15 R

Next time, I will set my goal for body weight PP.

Alden Hingle 05-19-2012 04:35 PM

Re: Over 50 Crossfitters Sign In

Warmup: 6 mile bike ride; row 800m; single unders; wall squats X2X10; 25# KB swingsX10; 35# KB swings X10

Workout: deadlifts
95, 135, 185, 205, 225 X 5 reps
155 X 3 sets X 10 reps

Cashout: wobble board; snatch practice; front and side planks

Jim Cordes 05-20-2012 01:44 PM

Re: Over 50 Crossfitters Sign In
5/19 Workout

SB Training’s 4th Annual Crazy Fit Challenge

4 rounds for time:
Trail running loop of about one mile with obstacles at Eling’s Park. (See the baseball icon here: [url][/url] (WFS) We progressed generally in a clockwise circle on the map.) Start at playground, run to top of park road, then do about 20 meters of crab walk and about 10 meters of mud crawl under logs. Long trail run to crest, then six tire flips, pallet drag in a loop, step in and out of tires, climb over 8 foot wall. Then long downhill trail run back to park road and pick up a motorcycle tire and run it down to playground and back up to pick up place to drop off then continue running to top of park road, crab walk, mud crawl etc. At end of 4th round drop off motorcycle tire at playground then jump into ice tub and retrieve golf ball, run onto slip and slide, and turn in golf ball to end.

About 1:09.

Runners could elect to run 1, 2, 3, or 4 loops. Chose the wrench and went for the full 4 loops. All well until I forgot to turn in my golf ball, so my “official” time was 1:18 but I griped and moaned and hopefully got an adjusted time. I finished just behind Ted Bruckner of Crossfit Goodland who vouched for me. Ted and I were the only two Crossfitters there as far as I knew, and we're both Masters.


John Burch 05-20-2012 04:12 PM

Re: Over 50 Crossfitters Sign In
Claw Crazy fit challenge sounds like alot of fun

5/19 evening run Indiana Dunes State Park trail #9 the ridge 4.88 miles

5x2 mile Schwinn Airdyne
5x500m Row slowest 214 fastest was the last @ 204


Bill Houghton 05-20-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
My 55th birthday today so:

Filthy 55
55 Box Jumps, 12 inch box
55 Jumping pull-ups
55 Kettlebell swings, 70 lbs
55 Walking Lunges
55 K2E, on back on floor
55 Push press, 45 pounds
55 Back extensions
55 Wall ball shots, 20 pound ball
55 Burpees
110 Single unders


I thought the lunges would be hard, they went pretty well. The back extensions, push-presses and K2E (on back on floor curling up K2E) were a lot tougher than I thought they should be. And of course the Burpees took forever and sucked! LOL.

Jim Cordes 05-21-2012 10:12 AM

Re: Over 50 Crossfitters Sign In
Happy Birthday Bill H!

5/21 WOD

1000m Row
50 Thrusters (45#)
30 Pullups

This is a PR, but I didn't feel like I was on my A-game this morning. Didn't squat to full depth on all thrusters. :( Think it's about time for a rest week. Link to this morning's whiteboard (WFS): [url][/url] Marcela absolutely crushed this one, and A.M. Wood toughed it out Rx'd with great ROM on every single rep.


Bill Hoogsteden 05-21-2012 04:19 PM

Re: Over 50 Crossfitters Sign In
Claw, Alden - Thanks for the suggestions. The computer I have at home is on a bar table & sometimes I stand while working on it - but not that often!! :D
I'll try more standing!

The "Other" Bill H - Happy Birthday!! Filthy 55 - that's the way to roll!! :D

400m run
~40 ft:
Walking Lunges
Sumo Squats
Inch Worms (2 Push Ups)
Hip Closers
Hip Openners
High knees
Butt Kickers

Mobility Stuff


2-2-2-2-2-2-2-2-2-2 rep Back Squat

135#-185#-215#-225#-255#-265#(f, One done VERY sloppy!)-225#-135#-135#-135#
[I]The 185# felt heavier than the 225#. Weird![/I]

12 min AMRAP:
3 Wall Walks,
200ish m run,
10 Sandbag Push Presses

3 rounds + 3 wall walks + started on the run

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