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Terry Dickman 05-24-2010 10:02 PM

Re: Over 50 Crossfitters Sign In
Power Clean 3-3-3-1-1-1
[B]185, 195, 205(4), 210, 210, 215[/B]

rest 5 min, then
For time:

20 wall balls, 20 lbs unbroken
20 push-ups, unbroken
40 double-unders
rest 1:30, then repeat for a total of 4 cycles

[B]1:45, 2:26, 2:18, 3:00[/B] all wall balls unbroken, broke 3rd and 4th round of pushups, 18 was longest string of DU's, sucked on the last round

Extra skill-2 x 25 GHD sit-ups (do 15 normal pace, then last 10 as fast as possible)

Terry Dickman 05-25-2010 10:01 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Terry Dickman;788343]5-24-10
Power Clean 3-3-3-1-1-1
[B]185, 195, 205(4), 210, 210, 215[/B]

just realized i did 5-5-5-3-3-3 yesterday, was supposed to do 3-3-3-1-1-1
could have went heavier, oh well

Jim Cordes 05-25-2010 02:25 PM

Re: Over 50 Crossfitters Sign In
5/22 WOD

21 Power Cleans (135#/95#)
100 Double Unders
15 Power Cleans
75 Double Unders
9 Power Cleans
50 Double Unders

13:43 @ 115#. Getting better and better on cleans. Can't wait for one-rep max clean workout, think there's a PR in my future. Double unders feeling smoother and smoother. I bought my own speed rope Saturday afternoon.

5/24 WOD

50 Lunges
30 Squats
30 Sit Ups

5 rounds (about 15 sit ups away from round 6). About 9 minutes in, I realized that getting a complete round in at the end was going to be a challenge, so I tried to pick up the pace that early. Was able to speed up squats and sit ups, but the lunges just would not go faster for the whole 50 reps. Yes Virginia, this was as gruesome as it looks.

5/25 WOD

Tabata Deadlifts: (M-100% of Bodyweight/W-85% of bodyweight)
5 @ 160# (couple rounds of 7, then couple rounds of 6, then 5; usually finished last rep before 20 seconds up)

Followed by:
50 Burpee Box Jumps for Time
7:06 to 24" box

Programming has been sinister this week. "Tabata Bodyweight Deadlifts"?! "Burpee box jumps"?! Yesterday's lunge-fest?! Can only wait to see what tomorrow brings!

The Claw

John Jaeckel 05-25-2010 03:50 PM

Re: Over 50 Crossfitters Sign In
Month 3, Week 3, Wendler 5/3/1, Bench Press/Pullup Day

5x #5 band
5x #4 band
3x #3 band
Bench Press

5x #1 band
3x BW
2x BW+10 lbs. [B](F-3)[/B]
Bench Press

Bill Houghton 05-25-2010 05:36 PM

Re: Over 50 Crossfitters Sign In
For Time:
135 pound barbell, Shoulder to overhead, 20 reps
30 Burpees


Hot here tonight, in the high 80's, whew!

I just saw this: Partition as needed, any order. I did the push jerks first then 30 burpees. Hmmmm. Will jimping around or changing the order improve the time I could do this in?

John Scott Rezendes 05-26-2010 12:39 PM

Re: Over 50 Crossfitters Sign In
WU: DU work (managed 3 in a row!)/bar thrusters/ring dips/25#OH stepups/scapula pushups/chinups/pass throughs/groin stretch


Certainly not my max, but I was really just testing the back and knees to see how it all felt. Watch out [B]Terry[/B].

5 RFT of
35# dumbbell pushpress x 10
pullups x 10

WU: 10 minute C2=2160m/75# good mornings/BP/dragon flags/reverse hypers/135# DLx15

WOD: AMRAP 20 minutes (Thanks,[B] The Claw[/B]. This sucked pretty good)
50 x lunges
30 x BW squats
30 x Abmat situps
Started out doing walking lunges then shifted (scaled?) to stationary lunges. It might be my imagination but the stationary lunges didn't smoke me nearly as bad as the walking. I switched back and forth throughout the WOD.
20 minutes=3 full rounds +40 lunges. Decided to keep going to complete 5 rounds and it took me another 10:17. Go figure.

Pat Quigley 05-26-2010 05:01 PM

Re: Over 50 Crossfitters Sign In
Usual warm up of treadmill, dynamic stretches, etc.
Reviewed all the presses and Olympic lifts w. light bar. I don't have a piece of pvc that is long enough to do pass throughs. So I use on of the elastic cords to do pass through's standing and up and down thru a squat to snatch position. Practice squats in front on a mirror will getting my feet closer and closer to the wall before touching with each rep.

Then came the work out.

Wednesday 100526

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Did the L-sits on a dip stand. Held knees high and then took turn w. one leg or the other. The rest was completed as stated.

Finished in 21:18. The sit ups took the most time. Tough core work.

Deb Weber 05-26-2010 05:35 PM

Re: Over 50 Crossfitters Sign In

AM: 25 Double Burpees 12# Vest

PM: Warmup: Row 500, walking lunge, pushups, OHS (dowel), situps, foam roll...

10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
[B]15:51 115# + abmat[/B] My PR on this rxd was 12 min; today coach threw an abmat down (chest had to hit it!). Then he added 20# to the bar. He said I was ready to scale up. Okie dokie. (the kid next to me yelled "time" at 7:55 or so and I was on round 4, hahaha!)

Post WOD:
Ring Dips 3x3 (oh, the shoulder!)
Foam Roll, Stretch
Home: Double Unders: 23/28/29/29/25 sweating like crazy! its about 90 and very high humidity here today...

Terry Dickman 05-26-2010 10:22 PM

Re: Over 50 Crossfitters Sign In
Overhead Squats 3-3-3-3-3
115, 115, 115, 115, 135, worked on depth[/B]

rest 5 min, then

5 rounds for time:

10 c2b pull-ups
row 200 m
10 Sumo Deadlift High Pulls, 115 lbs

P-Chain: 5x6 GH Raises

Stephen R. Lampl 05-26-2010 10:26 PM

Re: Over 50 Crossfitters Sign In
[I][B]100526 WEDNESDAY:

CF Sonora Warm-up[/B]

[/I][I][B]WOD: 10 Rounds for Time of:
[/B][/I]12 burpees
24 un-anchored ab-mat sit-ups. (Used a rolled towel -- large class with all ab-mats in use).
[B]Time: 21:52[/B]

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