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John Jaeckel 03-20-2011 02:40 PM

Re: Over 50 Crossfitters Sign In
 
03.20.11
Wendler 5/3/1, month 2, week 1
OHS day

WARM
Run 1/4 mile
8 OHS w/Oly bar
Stretch

WOD
OHS
5x75
5x85
7x95

CASHOUT
12 push press (alternating front and rear) @75 lbs
12 GHD sit ups (full ROM)
:45 plank

Jim Colby 03-20-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]March 16[/U][/B]
[U]Swimming[/U]
8x100 yds, 30 sec RI (1:31-35 pace)

[B][U]March 17[/U][/B]
Had to drive into Brooklyn to get a truck inspected (2004 Toyota Tundra) and get title on it. My son and I will drive it out to U of Wyoming this fall and he will use it out there do do various outdoor activities.

[B][U]March 18[/U][/B]
[U]Swimming[/U]
3x500 yds, 2 min RI (9:00, 8:43:, 8:57)

[B][U]March 19[/U][/B]
Drove into Brooklyn to pick up truck and finished reading Atlas Shrugged for a book club meeting tonight, therefore no WOD. Great discussion on the book tonight.
[B][U]
March 20[/U][/B]
Swam 1500 yds straight (27:45, HR mid 130s), then
Ran 4.6 mile hill route (700 ft of elevation gain) 40:03 (HR 137 avg, peak 149)

Cliff Miller 03-20-2011 07:48 PM

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

have a busier than normal work week comming up. lots of travel for someone who's comute is 8 minutes. 10 if i don't hit the 3 lights right. so i snuck into the gym tonite to make up for later in the week.

8x2 back squats w/190 lb and purple bands

100 16" box step up w/60 lb saftey bar.

6:02

Deb Weber 03-21-2011 04:02 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]finished reading Atlas Shrugged [/QUOTE]
who is john galt? great read. Love Ayn Rand. Have no time anymore!!!

You can do it, [B]JB![/B]

Jim Cordes 03-21-2011 12:07 PM

Re: Over 50 Crossfitters Sign In
 
3/19 WOD
Open WOD #1
AMRAP 10 Double unders + 75# power snatch.
4 rounds plus 2 d/u's. D/U's went well, pleased with this result.

3/20 Workout @ SBAC
OHS 1-1-1-1-1
FS 1-1-1-1-1
"Annie"
50-40-30-20-10 Double unders and sit ups.

OHS: 105-115-125-135-140f
FS: 165-175-185-195-205*

Annie: 9:15. PR!
Double unders going well, so I wanted to give Annie another try. I am able to link about 12-20 for the most part. Sit ups still slow.

The Claw

Tim Randall 03-21-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
 
Tough Week (other areas of life) but hey thats life!!

Jim Colby---nice run on those hills!!! (your efforts are truly inspiring!!)
Jim Cordes---Nice work on Open WOD#1

No doubt trying to fit in the Open WOD's and my first 1/2 marathon run and three W/E's out of town in a row is going to be a challenge!

Got in (my Longest) run ever yesterday
03.20.11
11.26 miles with some good headwind and hills 10m/m pace average for 1hr-55min--(definetely trashed):rofl: after doing the Open WOD two consecetive days prior but built up my confindence that I could run for 13miles on race day!

[B]Good success to everyone entered in the GAMES![/B]
(wasn't hard to notice) the number of entries for those of us qualifying for 'Senior Discounts' is pretty thin?

Michelle Simpson 03-21-2011 02:30 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb Nice improvements!![/B]

[B]3-18[/B]
Sectionals WOD 1
30 DU's
15 Power Snatch
2 rounds 2 reps.

1 for hour drive to Atlanta for time, 3:35 :rofl:

[B]3-19[/B]
Rest aka Segway tour of Atlanta, unexpectedly had a blast doing this.

[B]3-20[/B]
Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.

Can't complain about any of the above at 48 years old!

Deb Weber 03-21-2011 05:53 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.[/QUOTE]

Awesome, [B]Michelle!!![/B] :super: OMG I could never do it, the MP 10k makes me tremble!
Nice WOD 1 & Annie [B]Claw[/B]....on a roll with your DUs - I guess the Q now is, will you do it over? Hmmm, no pressure, you always have your old score.

[B]3.21.11 Monday[/B]

Warmup

[B]Snatch[/B]
20kg/2
25kg/2
30kg/2
36kg/1(5)
40kg/1 (3)
43kg/1 (2) 1 miss, lost my start, and a [B]PR![/B] :D Happy! None of this felt heavy, couple misses because of technique and catching in too narrow a stance. I think the videotaping helped, and also my coach told me LOOSE arms, I had them all tense to try and pull the bar IN. Need to be more explosive and confident.

[B]Snatch Pull[/B]
40kg/3
45kg/2,2,3
50kg/1 (4)
I like these. Coach said I did these perfect. (that [I]NEVER[/I] happens)

[B]Power Clean off the Boxes[/B]
30kg/2
35kg/2
40kg/2
43kg/2 (2)
46kg/1
49kg/1

[B]Back Squat[/B]
45kg/2 (6)
55kg/2 (6)

Great night in the gym! I lifted tonite with Lee and Dave, my coach works with them; I watch listen and learn from them too. Coach Roselli hasn't been there since the Arnold thing, wonder whats up with that. I should bop over to MWOD and thank Kstarr for that "waterboarding" MWOD - did it yesterday, among others, OMG the most painful one I ever did, ached for hours afterward. But better today!! I felt great, in spite of not having not slept last nite...still adjusting to the time switch, its weird, I fall asleep by 9:30, 10, wake at 12 or 1....

Bill Hoogsteden 03-21-2011 06:54 PM

Re: Over 50 Crossfitters Sign In
 
I'm still trying to figure out that Grok stuff to worry about that Galt guy!

Tim - Love your attitude about DUs! Great job in WOD 1! Have you checked out the videos on the Gymnastics WOD [URL="http://gymnasticswod.com/content/gwod-crossfit-games-edition"]http://gymnasticswod.com/content/gwod-crossfit-games-edition[/URL]? Carl Paoli has some real good stuff on the 1st WOD.

Deb - You're making awesome progress in a month & a half IMHO!

JB - Hear you on those Double unders!! The good thing is that the open is pushing us beyond where we are!

Jim - Got to watch those trips to Brooklyn!!;)

Claw - I told you you're a beast! Awesome!

Michelle - You ROCK!! Great job on WOD#1 AND Crushing the 1/2 Marathon!! Way to kick@$$!!

[B]20 March

WU[/B]
800m run

some MWOD stuff!

[B]Gymnastics WOD (Sat):[/B]
[URL="http://gymnasticswod.com/content/sat-0319"]http://gymnasticswod.com/content/sat-0319[/URL]
5 RFT:
10 Tuck Ups
10 V Ups
10 Straddle Ups
10 Leg Circles to your Right
10 Leg Circles to your Left
Recover 1 minute between rounds

10:37

[I]My back WAS SORE afterwards! But it felt good![/I]
Did some head stand stuff, backward & forward rolls AND got a handstand back against the wall!! I had a mental thing about it & the progressions I've been playing with have helped!!

[B]21 Mar

WU:[/B]

3 rounds of 10:
Over head PVC squats
lunges
box jumps

[B]WOD:[/B]

For time:

35 25# dumb bell snatches
row 1000m
25 25# dumb bell snatches
row 750m
15 25# dumb bell snatches
row 500m

26:06

[I]Scaled weight & reps to focus on form. Still brutal, but I feel I've got my dumb brll snatches down![/I]

Came in 2nd in the after WOD Squat challenge, 7:58 squat hold. Could barely walk afterwards!:)

Cliff Miller 03-21-2011 07:01 PM

Re: Over 50 Crossfitters Sign In
 
i better be careful i might start to enjoy this running thing.

3x800 3 min. rest between runs.

average time 3:49 per.

lots of streching afterwards and attempted some shoulder work. still tenative about the damn thing. oh well one day at a time.

great work everybody!!!!!

Jim Colby 03-21-2011 07:36 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]March 21[/U][/B]
[U]At Lunch: Swimming[/U]
15x100 yds, 30-45 sec RI (1:33-34 pace, HR avg high 130s)
[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
[U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B]

That games workout was really tiring! DUs were very good, mostly 20+ at a time and almost got the first round unbroken (31# is my record), but I messed up on #30. Power snatches were what slowed me down. I did them mostly 8/7. Everything felt good today.

John Jaeckel 03-22-2011 07:22 AM

Re: Over 50 Crossfitters Sign In
 
03.22.11
Wendler 5/3/1, Month 2, Week 2
Dead Lift Day

WARM
Run 1/4 mile
Stretch
DL 5x185

WOD
DL
3x230
3x265
5x300

CASHOUT/ASSISTIVE
20 Lunges
15 Knees To Elbows

Michelle Simpson 03-22-2011 08:22 AM

Re: Over 50 Crossfitters Sign In
 
[B]Deb I have decided to NOT do the WOD over.[/B]
The odds of my getting 4-5 rounds to make a difference are slim. I'd rather call it in the bag and move on.

[B]3-22[/B]
70 burpees
60 sit-ups
50 35# KB swings
40 band assisted pull ups
30 box assisted handstand push ups

18:34

I am elated that I've had no issues or needed extra recovery time from the half. That thrills me more than anything to do with running. Have I mentioned that I DON'T LIKE TO RUN?

Michelle Simpson 03-22-2011 08:24 AM

Re: Over 50 Crossfitters Sign In
 
[B]Jim and Jim[/B]
Both of you did a great job on the Open WOD 1!!

John Jaeckel 03-22-2011 08:39 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Michelle Simpson;917245] [B]Have I mentioned that I DON'T LIKE TO RUN?[/B][/QUOTE]

Me, too.

Michelle, do you ever run barefoot or in VFF's? Takes some training to get used to— have to start slow. I really enjoy it. Granted, I've never run longer than 5k that way, but . . .

Yahya Kohgadai 03-22-2011 08:44 AM

Re: Over 50 Crossfitters Sign In
 
Looks like you guys are kicking ***. Great work.

Michelle Simpson 03-22-2011 09:35 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Jaeckel;917253]Me, too.

Michelle, do you ever run barefoot or in VFF's? Takes some training to get used to— have to start slow. I really enjoy it. Granted, I've never run longer than 5k that way, but . . .[/QUOTE]

John actually I do wear VFF but only for stair repeats thus far. I love them for the stairs because they allow me to feel the stair treads with my toes once I become fatigued.

I've really struggled with plantar faciitis in the past because I attempted to run too far with too much excess weight and inexperience. Lots of grief and pain later I decided 5k was my distance.

Jim Cordes 03-22-2011 09:42 AM

Re: Over 50 Crossfitters Sign In
 
3/22 WOD

“Barbara”
5 Rounds for Time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 Minutes Rest Between Rounds

40:34 with rest (28:34 of work). Three minutes slower than last time, but good ROM. Sit ups seemed particularly slow (maybe related to doing Annie two days ago). Otsen blasted out of the blocks but met Pukie half way through. Bethany was full of doubt whether she could finish, but she did. Great job to both of you! Same to Jenn, Christina, and Randimal too.

The Claw

PS. Decided to register for the Games and make it official.

Michelle Simpson 03-22-2011 11:32 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;917284]
PS. Decided to register for the Games and make it official.[/QUOTE]

SWEET!!

Bill Hoogsteden 03-22-2011 04:58 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;917284]...“Barbara”...40:34...Decided to register for the Games and make it official.[/QUOTE]

Still, a good Barbara time. She's one NASTY girl!! Glad you're in the games!!

[QUOTE=Michelle Simpson;917280]...I've really struggled with plantar faciitis in the past because I attempted to run too far with too much excess weight and inexperience...[/QUOTE]

Hear you on the plantar faciitis! Suffered through that about 13 years ago. The best thing is to STRETCH it! Check out the Mobility WOD. Kelly Starrett recomends working out the foot bottom on a lacrosse ball. It helps me!

[QUOTE=Michelle Simpson;917245]...
[B]3-22[/B]
70 burpees
60 sit-ups
50 35# KB swings
40 band assisted pull ups
30 box assisted handstand push ups

18:34...[/QUOTE]

Great time on that WOD! I did the reverse of that WOD back in April & the Burpees (Yay! Burpees!) at the end killed me!

[QUOTE=Jim Colby;917104][B][U]March 21[/U][/B]
[U]At Lunch: Swimming[/U]
15x100 yds, 30-45 sec RI (1:33-34 pace, HR avg high 130s)
[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
[U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B]

That games workout was really tiring! DUs were very good, mostly 20+ at a time and almost got the first round unbroken (31# is my record), but I messed up on #30. Power snatches were what slowed me down. I did them mostly 8/7. Everything felt good today.[/QUOTE]

Beastly on the games WOD! I wanna be you when I grow up! ;)

Cliff- Great times on those 800m runs!! The last time I did those I was over 4 min per round!

[B]WU:[/B]
10 air squats
20 alternating arm & leg raises
20 floor wipers
50 toe taps on a 45# bumper
25 side steps of the bumper
50 jump squats off the bumper

DU practice (Still NEED it!)

[B]WOD:
[/B]
Annie
150 single unders, 50 abmat sit-ups,
120 single unders, 40 abmat sit-ups,
90 single unders, 30 abmat sit-ups,
60 single unders, 20 abmat sit-ups,
30 single unders, 10 abmat sit-ups

10:44

[I]Didn't check my WOD spreadsheet. Thought I had done it back in Sept in under 10 minutes, so I was a little disappointed. When I checked back, I had clipped 3:34 off my time!! A serious PR!! :pepper:
Though it may not seem like at times, we can still get better!!

Still doing "The Happy Dance"!!:pepper:[/I]

Jim Colby 03-22-2011 05:39 PM

Re: Over 50 Crossfitters Sign In
 
Michelle, nice work completing the half-marathon! You've come a long way. I have a half coming up on May 15th.

For people who are trying to improve their jump roping, I couldn't string more than a couple DUs in a row last fall and then started doing the beginner jump rope agility program program at the following link as part of my warm-up every day:
[url]http://www.uwyo.edu/uwstrength/info.asp?p=8995[/url]
It really helped. A lot of the drills don't involve DUs but will help with fine-tuning your wrist motion, timing and give you a better feel for the rope. Interestingly, I got better at DUs in part by doing the other drills. I also added 20 crossovers to the routine (they are kind of tricky at first but fun when you get them down and they look really cool in the gym). The DUs started coming along pretty naturally once I relaxed withthe rope, stopped muscling them and got better wrist control and timing. Not sure if it will help, but it worked for me. I still do this as part of my warm-up most days. Doing it every single day, if only for 10 minutes, is how to improve.


[B][U]March 22[/U][/B]
Cycled about 15 miles in around 50 mins.
Lots of good hills, but I haven't run the stats on it yet.
Forgot my HR monitor, but it was prob in the mid-130s for most of the time.

Jim Cordes 03-22-2011 06:58 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Colby;917104][U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B][/QUOTE]

Great result! I am going to try again this Saturday to beat my 182. You're giving me something to gun for.

The Claw

John Burch 03-23-2011 04:43 AM

Re: Over 50 Crossfitters Sign In
 
3/21 Back Squat
3@135 3@185 1@215 1@235 1@245

DL 3@135 3@185 1@225 1@275 1@300
6 singles @350
5x6 good mornings @115

WOD 3 rounds
run 200m apx
15 hang clean @95
10 pushup
5:57

3/22
WOD X 2
row 500m
25 KB swings @55
10 Burpee
row 500m
25 KB swings
10 24" box jump

19:57

m/56/180

Michelle Simpson 03-23-2011 09:59 AM

Re: Over 50 Crossfitters Sign In
 
[B]Thanks Jim C![/B]

[B]3-23[/B]
10,9,8,7,6,5,4,3,2,1
Chest to bar (band)
20" box jumps
14# wall ball shots
13:45

Jim Cordes 03-23-2011 10:12 AM

Re: Over 50 Crossfitters Sign In
 
3/22 WOD

Behind the Neck Split Jerks
2-2-2-2-2-2
95-105-115-125-135-145
Should have done a couple with empty bar or less weight to warm up because 95# and 105# seemed hard. Things smoothed out after that. Pleased with 145, could maybe have gone to 150 but not sure.

Followed by:
2,000 M Row for Time
8:18. This is a 24 second PR!

The Claw

John Jaeckel 03-23-2011 04:30 PM

Re: Over 50 Crossfitters Sign In
 
03.23.11
MetCon Day

Run 1/4 mile
Row 1000m
Run 1/4 mile
25 alternating arm k-bell swings @35 lb
15 GHD Situps

Bill Hoogsteden 03-23-2011 07:10 PM

Re: Over 50 Crossfitters Sign In
 
Jim Colby - Thanks for the link!! Gonna try them before the classes!

John B - Great Back Squats & DLs!!

Michelle - I just LOVE the last half of those 10,9,8,7,6,5,4,3,2,1 reps WODs! Great time!

Claw - I feel for on those split jerks! Not sure it's better to feel you had more or just go till there's nothing left! Congrats to the 2K row time! That's brutal!

John J - Way to go on that Metcon!

[B]WU:[/B]
2x
Navigate (climb/jump/step over) a set up of ten boxes randomly sized from 16" to 30".
1st time come back to start using Bear Walk
2nd time use Burpee (Yay! Burpees!) broad jumps
3rd time use Gorilla Walk
[I]This is the WARMUP?!?:eek:

[/I][B]WOD:[/B]
3-3-3-3-3 Back Squats

135#-185#-205#-225# (PR! :pepper:)-235# (got 2, had to bail on the 3rd)

[I]Felt good even about the last one. Form was good, the instructor even pointed it out. The last 235 was a failure due to breathing wrong. (I exhaled at the bottom of the squat & lost it.) Oh well, next time!![/I]

Jim Colby 03-23-2011 07:25 PM

Re: Over 50 Crossfitters Sign In
 
Claw and William - :highfive: on the PRs!

[B][U]March 23[/U][/B]
Running Workout
Jogged 800M
Ran 1 mile (7:50, HR high 130s)
Walked 400M
Ran 2 miles (15:30, HR low 140s)
Walked 800M
Ran 800M (3:30, HR low 150s)
Walked 400M
Ran 800M (3:20, HR high 150s)
Jogged 800M
6 miles in total. Felt pretty good.

John Jaeckel 03-24-2011 07:01 AM

Re: Over 50 Crossfitters Sign In
 
03.24.11
Wendler 5/3/1 Month 2, Week 2
Bench Press Day

WARM
BP
6x135

WOD
BP
3x165
3x190
6x210

CASHOUT/ASSISTIVE
14 Dips
:60 Plank

Deb Weber 03-24-2011 05:10 PM

Re: Over 50 Crossfitters Sign In
 
[B]3.24.11 Thursday[/B]

Warmup

[B]Snatch+OHS[/B]
25kg/2+1
30kg/2+1 (2)
34kg/2+1
37kg/1 (5) did 8 trying to get 5 good ones.:o

[B]Power Jerk From Shoulders (jerk boxes)
[/B]30kg/2
35kg/2
40kg/2
45kg/2 (2)
50kg/1 (2)
55kg/1 X (gym was SOOO crowded, people waiting for jerk boxes and all sharing platforms, I didn't try it again. easy jerk for me, too).

[B]Power Clean off Blocks + Jerk [/B]
30kg/2+2
35kg/2+2 (2)
40kg/2+2 (3)

[B]Back Squat[/B]
40kgx5
45kgx5
50kgx5
55kgx5

Nothing super hard or heavy in the workout; I thought I'd do great! First few snatches were ok, then, back to not having the bar close enough. No idea why; I was sick yesterday w/cold and fever, felt great today though!

And, I committed 2 cardinal sins!!! 1) Stepped over barbell, and 2) I lost the last power jerk backwards, and the bar fell off the box!!!! two big no-nos!!

First time on the jerk boxes, I guess its easier to drop the weight on them, but its different getting my bearings between them, something about them in my peripheral vision. When I lost the last jerk, I got the jerk fine, I just got distracted - people were milling around and talking right next to the right box...

Bill Hoogsteden 03-24-2011 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Jim - got a question, actually two: in the UW Jump Rope Program, what is a Double Jump With Bounce (Step 9) & Double Jump in succession (Step 10)? And is your run/walk protocol a variation of Fartleg? Great job on the times, BTW.
That Jump Rope Program is tough!! But, it gave you impressive results! I'm gonna keep at it.

John J - Way to go on the Bench Press!

Deb - Don't feel when you lose focus. Happened to me on my 3rd 235# back squat yesterday. It happens. Just remember & move on. It was still an impressive workout!

[B]WU:[/B]
Tried to do up to step 4 of the Jump Rope program
400m run
Dynamic stretching (across basketball court width):
High knees
Butt Kickers
Frankenstein Straight leg walks
Straight leg walks with a kick back
10 Push ups with arm extension (5 each arm)
Spiderman walk
Broad Jumps
5 Inchworms

[B]WOD:[/B]
15 Min AMRAP:
30 Single unders
10 Abmat Situps
10 Clapping Pushups
10 DB Thrusters (40#)
10 Renegade Rows (40#)

3 rounds + 30 Single unders +10 Abmat Situps + 10 Clapping Pushups + 4 DB Thrusters (40#)

[B]Cash out[/B]

3-3-3-3-3 Clean & Jerks (65#)

[I]Not a bad WOD! Had so many people that the only place I could do the Jump rope was in another room slowing me down. The dumb bell thrusters were awful & I tried to take Carl Paoi's advice & rest at full extension. (Easier said than done!) Had a lot of run with & was glad I could move the Rx'd weight.[/I]

Tim Randall 03-24-2011 07:56 PM

Re: Over 50 Crossfitters Sign In
 
Good work everyone!! love following the games and look forward to next weeks WOD!

Sure hope Spring weather comes one of these month!!-whine-whine
Taking it a bit easy this week so to focus on being stretched out and limber for the last week of training for my first 1/2marathon and still getting in the Open WOD/S
03.23.11
WU--row 500, jump-rope 10min (work on bouncing higher) and lifting knees more
kip swings/stop, kip swings/stop, Mwod hips and quads, shoulder bands/external rotation
WOD: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
[B](scaled) 45,40,35,30 15HSPUon toes on box (14:08)[/B]
cool down lots of stretching!!!!!!!!

03.24.11
WU: Same as yesterday (seemed to work good)--row 500, jump-rope 10min (work on bouncing higher) and lifting knees more
kip swings/stop, kip swings/stop, Mwod hips and quads, shoulder bands/external rotation

WOD:
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
(scaled to 3 rounds to save the legs for tomorrow's last practice long run of 12.5miles)
[B]3rnds--6:38[/B]

Jim Colby 03-24-2011 08:44 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;918391]Jim - got a question, actually two: in the UW Jump Rope Program, what is a Double Jump With Bounce (Step 9) & Double Jump in succession (Step 10)? And is your run/walk protocol a variation of Fartleg? Great job on the times, BTW.
That Jump Rope Program is tough!! But, it gave you impressive results! I'm gonna keep at it.[/QUOTE]

William, a double jump is a double under. A double jump with a bounce is DU/SU/DU (which I find harder than straight DUs due to the constant change in tempo, but that helps your overall jump rope skills). My run/walk protocol is just a half-marathon training program from Furman Institute of Running ([url]http://www2.furman.edu/sites/first/Documents/Half%20Marathon%20Training%20Program%20-%20metric.pdf[/url]). The protocol is three days a week of running, one of which is intervals and my last running workout was the interval workout for the week.
[B][U]
March 24[/U][/B]
At Lunch - Swimming
3x 500 yds, ~ 2 min RI (9:10, 9:00, 8:50)
HR in 130s first set, then 140s, then 150s

[U]After Work[/U]
10 mins jumping rope
10 mins dynamic stretching and mobility work
[U]WOD[/U]
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
[B]10:54 (subbed 12' rope but did 2 rope ascents for the first 3 rds to exceed total distance rx'd)
[/B]
The hard part about this one was that my finger tips froze up from holding the bar during front squats and then rope climbing in 38 degree temps in my garage. I kept having to blow warm air on my fingers to unfreeze them and had stinging pins and needles at the end. Good fun though. Rope climbs are always a nice change of pace!

Cliff Miller 03-24-2011 09:54 PM

Re: Over 50 Crossfitters Sign In
 
heavy day today and jessie loves to change it up.

60 lbs kettle bells suspendd on each side of the bar with rubber bands for back squats along with plates.

1-1-1

320-360 f- 340

weird experience having that much weight up and 120 lbs of it wiggling around.

Jim Cordes 03-25-2011 09:45 AM

Re: Over 50 Crossfitters Sign In
 
3/25 WOD

1200 M Run
90 Double Unders
30 Knees to Elbows
800 M Run
60 Double Unders
20 Knees to Elbows
400 M Run
30 Double Unders
10 Knees to Elbows

21:31. Double unders continuing to work well for me finally. I was able to string together mid to high teens to low 20's pretty consistently.

We also started with a bonus: Max squats in 2 minutes. 92 (beats my old score of 88).

One of the funnest days I've had in a long time. Fourteen Crossfitters showed up! JJ and Danette both did the WOD as Rx'd, i.e. with double unders. Their stick-to-it-iveness was inspiring to see. Congratulations to both of you for digging deep and not quitting!

The Claw

Jim Colby 03-25-2011 12:48 PM

Re: Over 50 Crossfitters Sign In
 
Nice time on that WOD Claw! Your squats are looking pretty damn stong Cliff. Impressive numbers you're putting up.

[B][U]March 25[/U][/B]
Easy 2 mile jog on treadmill at 1% (18 mins, HR low 120s)
Bench Press: 10x135#, 5x205#, 3x230#, 3x255# (old 1 rep PR was 250, but I know I can do way more than that - I've never tried a 1 rep Bench max)
Deadlift: 10x135#, 5x205#, 3x235#, 10x270#
DH Pull-Ups: 5, 5, 10 (1 sec pause at bottom of each PU)

My recent lack of focus on strength training made its presence known today. 255# felt heavier than I thought it would. I had to regrip the bar on DLs twice due to grip failure, which never happened before at 270#. The knurling on the bar at the gym was slick, but still. Pull-ups also felt weak.

Michelle Simpson 03-25-2011 01:20 PM

Re: Over 50 Crossfitters Sign In
 
[B]Jim C[/B] I printed out the jump rope drills and will work on them constantly for a while. We did a simple but effective timed drill this morning.

1 min Singles (practice form and speed)
30s rest
30s Running Man (alternate legs while jummping rope)
30s rest
30s Running Man
30s rest
30s front and rear split (this will help with DU timing)
30s rest
30s side to side (again this will help with DU timing)
30s rest
30s DU (if not DU, then single, but try to get DU)
30s rest
1min DU(if not DU, then single, but try to get DU)
30s rest
1min DU (try for max reps)

Just working on this for a little while this morning made me realize that straight singles are easy and through my timing way off on DU's. Side to side and splits were really hard for me. I will be doing this and the one you posted in rotation moving forward.

[B]Deb[/B] I always feel weird when I do something like that. I dropped the bar during a front squat last week and hit the rack. Man I hate when that happens.

[B]3-24[/B]
5 rounds for time: 13:50
15 reps med ball clean 14#
15 reps wall ball 10#

This one hurt me worse than the 10,9,8...did.

[B]3-25[/B]
Rest aka Judge for Open Sectionals WOD this morning. :)

John Jaeckel 03-25-2011 04:09 PM

Re: Over 50 Crossfitters Sign In
 
03.25.11

Little MetCon Day between Wendler days

25 one-arm k-bell swings @35#
Run 1/4 mile
Row 1000m
10 GHD Situps
:30 Plank

Somewhere between 8 and 9 minutes total

Deb Weber 03-26-2011 10:25 AM

Re: Over 50 Crossfitters Sign In
 
[B]3.26.11 Saturday[/B]
Kind of a wasted 1.5 hr drive. Coach was busy teaching other people and I didn't get a workout plan. So warmup, light snatches by myself @ 39 I was pulling with my arms. Gym got crowded and more crowded lot of people waiting.

So I got relegated to Snatch Liftoff purgatory and sent home early.
15,12,12,12 at 35, 40,45,50. Coach said my hamstrings look big & thats good (??? no clue).

I did get to see Danica snatch a bunch of weight, Rito clean & jerked over 190:yikes:, Oak snatched a big weight, and I got to LO opposite Lou & Peter Musa, fast as F--K!!! like lightning.

Jim Colby 03-26-2011 11:13 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Michelle Simpson;918703][B]Jim C[/B] I printed out the jump rope drills and will work on them constantly for a while. We did a simple but effective timed drill this morning.

1 min Singles (practice form and speed)
30s rest
30s Running Man (alternate legs while jummping rope)
30s rest
30s Running Man
30s rest
30s front and rear split (this will help with DU timing)
30s rest
30s side to side (again this will help with DU timing)
30s rest
30s DU (if not DU, then single, but try to get DU)
30s rest
1min DU(if not DU, then single, but try to get DU)
30s rest
1min DU (try for max reps)

Just working on this for a little while this morning made me realize that straight singles are easy and through my timing way off on DU's. Side to side and splits were really hard for me. I will be doing this and the one you posted in rotation moving forward.
[/QUOTE]
That looks like a good JU workout. I know this sounds really obvious, but when you're doing stuff like side to side jumps (or pattern jumps in general) you have to remember to move the spot where the rope hits bottom too so the rope and your feet are always in the same place at the same time. I must be stupid because it took me a couple sessions to figure that out (I was having trouble with the up and back jumps).

Psyching myself up now to do one of those long unbroken swim workouts that I hate. Writing about workouts, rather than doing them = procrastinating!


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