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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Jim Cordes 01-24-2012 03:54 PM

Re: Over 50 Crossfitters Sign In
 
Haven't posted in a while. Sorry that this is long.

1/21 workout (make up at SBAC)

1 Round for Time:
1,000 M Row
25 Knees to Elbows
50 Burpees
75 Push Presses (45#/33#)
100 Double Unders

19:51.
Famous last words, this looked easier on the white board. Took it easier on the row (about 2:11), had to walk a few steps to the K2E bar. 50 burpees is just slow, 75 push presses went in sets of 20-20-15-10-10. 100 double unders by this time took a little while too. My messed up toes still hurt but did not affect any of the movements, including the double unders, except that they hurt on the push up part of the burpees and on the double under misses when the rope smacked them.

1/22 workout (at SBAC, WOD off the main site)

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

16:08.
First 5 rounds in less than 7 minutes, then got slow. Deadlifts straight through for first 5 or 6 rounds, then 8-7. Pushup straight through for first 4 or 5 rounds, then shorter and shorter sets.

BTW Santa Barbara Athletic Club now has a couple rooms with soft floors, wall balls, kettle bells, even a couple sledges. Functional fitness is going mainstream! No Pukie bucket however.

1/24 WOD

Overhead Squats:
3-3-3-3
95-115-135-145(f, 1 only)

Followed by:
3 Rounds for Time of
10 x 10 M Shuttle Runs*
10 Push Press (95#/65#)
10 Lateral Burpees Over Your Barbell
*Forward/Backward = 1
7:34 @ Rx+

My 1 rep max OHS is 135, so 3-repping it was awesome (although maybe a little depth-challenged). I did do one legit OHS at 145, which is a PR, but failed on second rep. Worked with Hayden for the first time which was awe-inspiring. He casually threw out the comment, "This is only my 3rd time trying these" as he squatted 3 x 245.

Rx+ on the 3RFT means by the time I got to load my bar, all the 45# bars were gone. I used the 33# bar and had a choice of loading 93# or 98#, so I chose the wrench and went with 98#. That's what I'm talkin' about! Rx PLUS baby!

On shuttle runs, I was running between Parkour James and Hayden, and as they pulled ahead of me I began running opposite and between them. For a moment I felt like a (little tiny) NFL running back about to be crushed by two incoming linebackers!

Claw

Bill Hoogsteden 01-24-2012 06:52 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Great job!! [quote] Functional fitness is going mainstream! [/quote] The sooner the better!!
Dave -[quote]Birthday treat of 44 BURPEES! YAY!! BURPEES!![/quote]YAY!! BURPEES!! :D (You too, JB!! :D)

[B]WU:[/B]
400m run
3 X
10 KB Dead Lifts (1.5 Pood each hand)
10 KB Swings (1.5 Pood)
10 Goblet Squats (1.5 Pood)

1-1-1-1-1 Max Squat Snatch 45#-75#-95#-115#-125#(f)

[B]WOD:[/B]
Isabel
30 85# Snatches

3:38

[I]1:32 faster & 20# more than my last time (31 Aug 10)! :pepper:[/I]

Speed Front Squats (Slow going down & Up as FAST as possible!!) 5 to 10 reps.
45#(10)-135#(5)-155#(4)-135#(4)
[I]155# was tough! My speed was a LOT slower than 135#. 4-5 reps were brutal!![/I]

John Burch 01-24-2012 07:04 PM

Re: Over 50 Crossfitters Sign In
 
1/24
wu DU's
105 burpees sets of 15
I,m gonna say it too William YAY! Burpees
so far 945 Burpees for the month only 9055 to go

WOD 15:00 AMRAP
10 75# racked lunge
10 T2B
10 clapping pushup
6 rounds 10 lunge 2 T2B

m/57/180

Jim Cordes 01-25-2012 12:26 PM

Re: Over 50 Crossfitters Sign In
 
1/25 WOD

10-9-8-7-6-5-4-3-2-1
Power Snatch (115#/80#)
1 Round of Cindy Between Each Set of PS’s.
Workout ends with a round of Cindy.
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

21:57 @ 95#.
No way was 115# going to work for me, I could not get even one up. As it was, a lot of the reps ended up being pressed out. Essentially every snatch was done one at a time; that is, snatched, then dropped bar, then reset, then snatched again etc. Remarkable the difference in feel of a rep that works (i.e. triple extension) and one that does not (i.e. pulling and then pressing with arms). First round done in less than 2 minutes, so I figured I would finish in less than 20 minutes because each round had one less snatch, but the fatigue more than cancelled out the fewer reps. Because of all the pressing out of snatches, my push ups on Cindy were frequently broken up to 7-3 or 6-4. Glad to put this one behind me.

Nice warm up with Baker coaching featuring lots of mobility work.

Claw

Bill Hoogsteden 01-25-2012 06:58 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Burch;1026833]...105 burpees sets of 15
I[']m gonna say it too William YAY! Burpees...[/quote]
JB- :D Yay! Burpees!! (Ya gotta love 'em) And keeping them in sets of 15 is great!! I can crank out 10 & then it' sets of 5 (10 if I'm lucky!)! That's impressive!

Claw - About 1 min a set! Impressive work!!

[B]WU:[/B]
Hollow rock work & Hollow Rocks to Supermans and back

[B]WOD:[/B]
Strength & Conditioning Recovery
3 x 15 reps of:[LIST][*]GHDs[*]Back Extensions[*]KBS[*]Bench Press[*]Pull-Ups[/LIST]*All exercises with light/medium weight. This is not a timed workout.

[I]1 Pood KBS for the 1st 2 rounds & 1.5 for the last round. Bench press was 135#. Tried to incorporate some of the Westside Barbell stuff on Benching on the Journal.[/I]

David Cahn 01-25-2012 11:41 PM

Re: Over 50 Crossfitters Sign In
 
Nice work guys. I like strength and conditioning WODS. Important to break it up. I did my own mini one yesterday.

Today though...back to the mines:

Skill work: Sott’s Press 3×2 – not to max!!

WOD:
500m Row
3:00 min rest
500m Row
2:00 rest
500m Row
1:00 rest
500m Row


Did my Sott's press at 85lbs. Could have gone heavier but was saving myself for my rowing treat.

I was pleased with my work: 1:55 (PR), 1:59, 2:01, 1:56

Deb Weber 01-26-2012 05:22 AM

Re: Over 50 Crossfitters Sign In
 
Lots of nice work going on here. The lifting, amazingly fast.

I want to ask, how often and how much time do you guys spend stretching/triggerpoint/rolling?? The older I get the more and longer I seem to have to do!!
I spend an hour the evening before in a hot mineral bath, and then doing it, I stretch before I train, after I train, during the day put my feet up on desks, grocery cart handles et al....constant struggle against tight for me.

PS [B]Claw[/B], wow I have a hard time believing you can't do 115#, you have great squat/OHS numbers; do you sit? I always want to throw the bar higher in powers; my coach yells, 'a$$ down!! if you miss the power - its just a full snatch!' Kudos to the drop & reset, better on your rc, if not your time.;)

Jim Cordes 01-26-2012 12:57 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;1027339]PS [B]Claw[/B], wow I have a hard time believing you can't do 115#, you have great squat/OHS numbers; do you sit? I always want to throw the bar higher in powers; my coach yells, 'a$$ down!! if you miss the power - its just a full snatch!' Kudos to the drop & reset, better on your rc, if not your time.;)[/QUOTE]

It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged.

Claw

Jim Cordes 01-26-2012 12:58 PM

Re: Over 50 Crossfitters Sign In
 
1/26 WOD

Split Squats:
5-5-5-5-5 (on each leg)
25-30-35-45-45 dumb bells in each hand, so weight is doubled.

8 x 30 Second Row For Calories
60 Seconds Rest
11-11-11-12-11-11-12-12
Pleased with the consistency. Several weeks ago KJ had quoted Fielding as saying start with 1/4 pull, then 1/2 pull, then full pull. I tried that at first, but it took about 4 seconds to get to full speed. When I started yanking the hell out of it from the first pull I got just enough extra to push me over the 11 calorie line to 12. "Yank the hell out of it," words to live by.

Claw

Bill Hoogsteden 01-26-2012 06:48 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;1027521]It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged.

Claw[/QUOTE] I feel your pain!!

David - Good times on those rows! Last one was almost as fast as the 1st! Wuzz up with that? ;)

[B]WU:[/B]
3x15
Air Squats
AbMat Sit Ups
then
1000m Row
then
2X
10 20# WallBall Shots
10 1.5 Pood KBS
5 Pull-Ups

[B]WOD:[/B]
"The Clean & Jerk Game" AKA “Death by Clean & Jerk”

With a continuously running clock, do one clean and jerk (135#) the first minute, two the second minute, and so on until you can’t complete the lifts before the minute is up.

Scaled to 95#
[I](Had 135# on the bar. But after discussing with the instructor ("...you should have enough weight to at least be able to do 5 rounds (15 reps)...") Had an attack of sanity[/I]

7 rounds + 6 reps

[I]Unbelievable! ONLY ONE MORE REP then the last time I did this in July! Tried to control my drops & BREATH (4 sec in & 8 sec out on the resting parts of each minute). Not sure if it helped. :shrug:
If I went to 135#, I feel it would've been just 3 rounds![/I]


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