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Pat Quigley 08-25-2010 03:22 PM

Re: Over 50 Crossfitters Sign In
MU, gotta love the rings.

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Scaled the MU's to 3 PU+3Dips. 25 X 9= 225

WOD2 from CFFB

1 RFT: 15, 10, 5
135# Hang power clean
Box Jumps-24"(step up)
Push Ups.

Completed in 7:27.

Bill Hoogsteden 08-25-2010 04:44 PM

Re: Over 50 Crossfitters Sign In
Marianne - Ring pushups are harder than they should be.

Jeff - is the Bear as hard as it sounds?

Pat - awesome WODs!



Pull ups
Air Squats
Push ups

row 500m [I](Seemed harder than usual! I was really sucking wind!)[/I]


Crossfit Total :

[/B]Back squat – 250# (PR!) :pepper:
Deadlift – 275# :(
Press – 125# :(
Total – 650# :pepper:

[I](Didn’t push the dead lift cause my back started talking, & I just couldn’t do the 135# press but was just happy to get the 125#[/I]![I] Only 128# to intermediate![/I] ;))

John Jaeckel 08-26-2010 08:41 AM

Re: Over 50 Crossfitters Sign In

Was going to do deads, got distracted by some personal stuff, just did a 5x135 warmup


Hectic day, dealing with more crap. Just got a basic quickie in:

50 squats
40 pushups
30 flutter kicks (4 ct.)

I have not been doing nearly enough work and intensity lately, evidenced by a 1" bulge in my waistline, feelings of boredom and frustration, etc. Life DOES happen.

Getting back at it tonight at a new globo where I have a free membership. Because of my personal situation, I don't have access to my bumpers and other gear, and I also don't have the money to join a CF box.

Gonna hit deads hard tonight, along with some lunges and knees to elbows as a cashout. Back at it, diet, too, which has been ****e. :ranting2:

John Jaeckel 08-26-2010 08:45 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jeff Kilinski;833338]Roaming Bear -

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Three rounds.

11 mins 18 secs[/QUOTE]

Jeff, I used to do those a lot. Would do 5 sets of 5 (one sequence of each would be a rep) with 95-115. BRUTAL.

Deb Weber 08-26-2010 11:29 AM

Re: Over 50 Crossfitters Sign In
I love the bear!!!

[B]08.24.2010-Tuesday unplanned REST[/B]
home with vertigo!!

AM: 30 Burpees (taking it easy, shoulders still bad, & STILL DIZZY!!)

PM: Warmup Run 400, step & stretch step & pull, ham kick, lunge & twist, floor sweeper shoulder mobility & stretch, pec stretch

[B]Strength: Deadlift[/B]
CUT SHORT HERE - the dizzy thing is getting old!!!
5 rounds for time of:
10 kettlebell swings - 32kg (24kg)
15 toes to bar
30 double unders
[B]9:35 Modified[/B] Shoulder probs so 15# dumbbell swing to eye level, BF situps.... slow time for modified I know, hard time getting the DUS going good till the end, go figure!!!

Deb Weber 08-26-2010 06:07 PM

Re: Over 50 Crossfitters Sign In
Woke at 4 am but the dizzy was gone!! Figured it was either a virus or water in my ear from the beach??


Warmup: Doubleunders, step & stretch step & pull ham kicks lunge & twist floor sweepers shoulder mobility & stretch
For time:
400 meter run
21-15-9: burpees, front squats - 135# (85#)
400 meter run
[B]16:29 Rx[/B] Ugh why is it so hard to rack front squats?? Sweaty, slippery, broken and s-l-o-w!!
[LIST][*]100 Double unders[*]Front squat prax, 5 sets of 5 w/the 85# much easier from the rack and not trying to speed.[*]Good morning, 3x10x75#[/LIST]

Bill Hoogsteden 08-26-2010 06:15 PM

Re: Over 50 Crossfitters Sign In

[/B]Dynamic Stretching:
2 Box lengths high knees
2 Box lengths Butt Kickers
2 Box lengths Frankenstein Walks
1 Box length Inch worms
1 Box length Spidermans



100 Pull ups (50 Kipping, 36 blue band asisted, 14 Green band assisted)
100 Push ups
100 Abmat sit ups
100 squats


[I](Not fast, but almost Rx'd! My fingers were REALLY [/I]SORE even WITH gloves!:eek:)

John Jaeckel 08-26-2010 06:29 PM

Re: Over 50 Crossfitters Sign In

400m Run
20 KB Swings (53 lb.)

3x295 (lost grip— no chalk— on 4)

20, 16, 10
Lunges/Knees To Elbows
400m Run

Jeff Kilinski 08-26-2010 07:10 PM

Re: Over 50 Crossfitters Sign In
Trying to follow Wendler's strength

Week 0.5 Deadlift

5@ 200
5@ 230
5+@ 260 (8)

Trail Run, 30 minutes. Not sure of the distance as I ran into a bog on the trail and had to turn around.

Jim Cordes 08-27-2010 09:21 AM

Re: Over 50 Crossfitters Sign In
8/27 WOD

“Fight Gone Tabata”
1 Full Tabata Set (8 x 20 seconds of work/ 10 seconds of rest) of:
Wall Balls (20″/14″): 5
Sumo Deadlift High Pulls (75#/55#): 5
Box Jumps (20″/18″): 8
Push Press (75#/55#): 5
Row for Calories: 5
1 Minute rest between movements.

Welcome back! Two weeks with no workouts and eating crap, apparently, is not a good idea. :shrug: This was hard. Enough said.

The Claw

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