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Cliff Miller 12-15-2010 08:10 AM

Re: Over 50 Crossfitters Sign In
crazy 45 minute wod there jim!

yesterday at the box was spent entirly on snatch with pvc. i think most of us were getting quite good by the end.

then choice either 4 minutes of double unders or a 1000m row.

since i suck at double unders i chose the 1000m 3:42

wondering what todays adventure will bring.........

Michelle Simpson 12-15-2010 09:21 AM

Re: Over 50 Crossfitters Sign In
Some days I'm a little intimidated to post my WOD's because I still scale more than not, but posting them reminds me of the power of consistency.

[B]12-13 Fran[/b]
55# thrusters
band pull-ups
Improved over 41# and band pull-ups on 9-9 from 8:44 time.

3 rounds 6:19
10 dead lifts 125#
30 GHD sit-ups

Shoulder Press 1-1-1-1-1
55#, 65#, 70 missed, 65#,65#
Push Press 3-3-3-3-3
70#, 75#, 80#, 85 missed, 75#
Push Jerk 1st Time to do these 5-5-5-5-5
65#, 65#, 70#, 75#, 85#x4 missed on 5th rep, 75#

Jim Cordes 12-15-2010 01:47 PM

Re: Over 50 Crossfitters Sign In
12/15 WOD

3 Rounds for Time of:
400 M Run
21 Kettelbell Swings (1.5/1)
12 Pull Ups

12:15 as Rx'd. Nearly a minute slower than back in June, that's not good. Runs slow, only the first round of KB swings done unbroken, and the outside pull-up bars were wet, making grip a real challenge (no more than 6 consecutive at any time). I have got to get my metcon kicked back into gear.

The Claw

Pat Quigley 12-15-2010 04:12 PM

Re: Over 50 Crossfitters Sign In
car trouble, car warranty problems, yikes! couldn't go to gym. Maybe some extra rest will be ok!

Deb Weber 12-15-2010 05:24 PM

Re: Over 50 Crossfitters Sign In
[B]Michelle[/B] no need to feel intimidated. The scaling is the beauty part. The important part is you got it done & good on ya! :) (I scaled today can't do chest to bar and the 24 kg would kill me for deadlifts on Friday).

[B]12.15.2010-Wednesday-Day 3[/B]

Row 500, squat, lunge, et al shoulder mobility & stretch

5 rounds for time of:
30 kettlebell swings - 24kg (16kg)
10 pull-ups
((shedkickers, use the heavy kb and do chest to bar pull-ups))
[B]16:13 Rx[/B] terrible time on this one. Big hands, long arms & torso. :rolleyes:

Did some rows.

Bill Hoogsteden 12-15-2010 06:30 PM

Re: Over 50 Crossfitters Sign In
Michelle - [I][B]NEVER[/B][/I] feel intimidated about scaling!!! It's an attack of sanity in my book! ;) (Now, if you're doing Whitten in under 4 minutes, you might want to scale up....)

Pat- I feel your pain.:(

My life is not my own this week. My nineteen year-old is in the hospital along with two brother-in-laws. :(

[B]9 Dec:[/B]
200m run (felt good)
GHD situps
push ups

Dynamic stretching
Frankenstein/toy soldier walks (2 Box lengths)
Spidermans (2 box lengths)
hip openers
high knees (2 box lengths)
butt kickers (2 box lengths)
skip for height
skip hip openers (2 box lengths)
inch worms (1 push up)
12 min:
9 35# Thrusters
5 Rope pull ups from lying down
[I](wanted to do rope climbs but my taped up hands were [B]TOO[/B] slippery for me to get a grip!):ranting2:

[/I]Completed 5 rounds[I] & [/I]5 Thrusters!

[I](tore off the tape & was able to to 2 rope ascents afterward just to prove I could do 'em!)[/I]
39 Burpees! (Yay! Burpees!)

[B]15 Dec:
Blue band assisted pull ups
walking lunges
GHD situps

5 RFT:
400m run
15 reps 65# over head squats


Did this on July 16th. [I][B]Clipped 54 seconds off that time[/B][/I] AND that's with HEAVIER weight & a restroom break!! Still doin' "the Happy Dance"!:pepper:

45 Burpees! (Yay! Burpees!)

Deb Weber 12-15-2010 06:31 PM

Re: Over 50 Crossfitters Sign In
oh yeah,[B] Jim[/B] thanks (yesterday wasn't bad, I heard it wrecked a lot of people (?) & Whitten looks awful!!! Pat, looks like everybody's busy - what happened to J Burch??)

I swung the guys 70# kb today - hysterical!! American swings, 2-3x - when that thing's coming down, it's [B]COMING DOWN!!![/B] Almost pulled me into an involuntary forward roll!! :rofl::rofl::rofl:

Wow William, sorry to hear that - hope everything works out ok.

Cliff Miller 12-15-2010 08:33 PM

Re: Over 50 Crossfitters Sign In
michelle---don't worry about scaling. the important thing is that you are out there doing it.

12x2...16"box squat 185 lbs

10-5-10 big *** green band good mornings on mid height bar



225 dead lift and modified push ups which turned into air squats when i tweaked my elbow on the pushups (which i find out afterwards it is a pinched tendon...just spent the last hour with an ice pack on)

6:42 with time included to assess my elbow and change to air squats.

morning work out was 14 minutes of upper body sled pull work with 45 lbs on the sled.

John Burch 12-16-2010 06:47 AM

Re: Over 50 Crossfitters Sign In
Hey thanks for asking about me Deb I am taking off till Monday ( I hope)
last WOD was 12/10 pulled something in my back moving the basketball Hoop out of the drive Sunday when it blew over in the snow storm, so I need a rest anyway, my body tells me. Glad the thing did not fall on a car when it blew over.

Michelle Simpson 12-16-2010 08:43 AM

Re: Over 50 Crossfitters Sign In
[b]William[/b] I hope all is ok with your son and extended family.

[B]Thanks to all[/B] for your comments on scaling. I'm moving my way up the scales slowly but surely. And thanks for posting your WOD's.

Spanked the 25 year old younguns this morning, we were all scaled the same.

3 rounds for time:
10 strict blue band pull-ups
30 GHD back extensions

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