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Deb Weber 03-05-2011 12:13 PM

Re: Over 50 Crossfitters Sign In
Congrats [B]Pat[/B] - nice work [B]Jeff.[/B]


[B]Sn Lift Off[/B]
15kgx4 (3)
20kgx4 (2)

[B]Snatch[/B] still working on holding position, I shoot my hips, my coach must be frustrated as hell
28kgx2 (2)
30kgx2 (2) 1 miss in here, didn't sit
32kgx1 (3) 1 miss in here
40kgx1 (3) 1 eh ok, 1 miss in the bottom, and 1 miss
never snatched that much off the floor. Even though I'm weak the coach said, this weight is too lite and that's why I'm making these lifts even though I'm losing my start position :( I'm gonna try to think hips down.

45x3 (2)
50x2 (3)
55x1 (2)
60x1 (dump - i loosen or something in the bottom, coach said I wait too long)
55x1 (3)

[B]Snatch Press from the bottom position[/B]
15kgx5 (5) this felt a lot easier today

Tim Randall 03-05-2011 02:47 PM

Re: Over 50 Crossfitters Sign In
Little R & R after digging out the place! Built an Igloo for the Grandkids (Little remembrance of my 45years in Alaska--Fun times!

Weather broke and I went for a three mile run (The calves are taking to the Inov8's and Pose technique well--found that after the first mile I was settling in at a 8:50/m pace and the calves loosed up nicely--finished the run in 26min and felt good!--I am going to run again tomorrow and try to stretch it out a couple of miles.--

Back to the Box on Mon/Tues for WOD.
Pat--Congratulations on the new Grandson and Praise God for the health of both!!

Cliff Miller 03-05-2011 04:39 PM

Re: Over 50 Crossfitters Sign In
8x2 front squat with 220lbs
20 minutes streching
1 1/2 hour nap before helping wife paint bed room and watching hockey game
have a great weekend everybody

Jim Cordes 03-06-2011 02:15 PM

Re: Over 50 Crossfitters Sign In
3/5 WOD

Find your 1RM Snatch – 3 Attempts
Find your 1RM Clean and Jerk – 3 Attempts

Totally happy with snatch! Over 18 months crossfitting without attempting a 1-rep max snatch. My Elite Goal is 120 (3/4 BW) and I am really close! These weren't full squats, and as discussed re C&J, this is the next step. C&J somewhat disappointing. I cleaned 155, which I can do about 50% of my attempts. The secret is the full squat. The only way to get that weight up to my chest is to get my chest down to the bar. This requires 100% commitment to squatting beneath the bar! Half-assed attempts will fail! Although I cleaned 155, I could not jerk it. I wasn't expecting the jerk to be the bottleneck, but it was on this rep. Third attempt failed at clean, lack of commitment to get the bar up and me beneath it. Frustrating.

Followed by:
6 Squat Cleans (125/65)
12 Pull Ups
24 Double Unders

2 rounds plus squat cleans plus pull ups @ 115#. Holy mother of God, this was hard! No way I was going to be able to squat clean 125 with any frequency, and I failed a couple reps even at 115, and otherwise mostly did them one by one. Was able to knock out 12 straight pull ups the first round, which pleased me. First round of double unders were OK, second round a disaster! I blame the rope. :) Counted for Otsen, who was 2 double unders shy of 5 rounds! He thought only 8 pull ups first round, I called him back, and he did one more (now thinking there were 9) and I had to call him back again. I should have let him know he needed 12 the first time he dropped from the bar, and he would have hit 5 rounds I'm sure.

Kudos to Traver and Eric for a well-organized lifting meet! Lots of fun!

The Claw

John Burch 03-06-2011 07:45 PM

Re: Over 50 Crossfitters Sign In
Box Squat 12x2

Sumo wide stance DL

3 sets of 20 jumping lunge

run .5 mile
box jump
run .5 mile
10 wallball shots

Reverse Hypers 12@100 3x12@120 3x12@140
GHD Back ext 3x20
Bench press wu 135x10
9x3 normal, narrow, wide grips
all at 155
5 bench press @225
pushpress wu 6@95
75 Dumbell tricep ext at 35
30 shrugs @95

WOD 3 rounds
10 push press @75
10 pullup
then 3 rounds
hang snatch @ 75


Tim Randall 03-06-2011 10:50 PM

Re: Over 50 Crossfitters Sign In
Nice Work over the Weekend Gents!!
Deb Nice effort on those complex lifts!!

Relaxed with the kids yesterday at the Vacation Home in the Mountains, played in the snow with the Grandkids and hung out and built memories with the kids;)!--
Packed up and drove home, unloaded and then suited up for an evening Confidence building 8k run on a beautiful trail not far from home.
Ran an average 9:15 pace, Calves and wind felt good so last mile I picked up the pace to 8:15/m and finished strong!---(Calves) are taking to the new running technique and I am really liking the Inov8's! (will hit the box tomorrow for a modified WOD (going to eliminate any weight overhead for the next 30 days) as I really overdid it last week and set my shoulder rehabilitation back!! (stupid egotistical move on my part)!!:rofl:

Jim Colby 03-07-2011 06:38 AM

Re: Over 50 Crossfitters Sign In
[B][U]March 4[/U][/B]
Worked late and missed my workouts.

[B][U]March 5[/U][/B]
Swam 3x400 (Untimed since in old pool without good clock and it was crowded)
Left for NJ HS swimming championships

[B][U]March 6[/U][/B]
Before the swim meet
Ran 7 miles in one hour
HR averaged 130

Michelle Simpson 03-07-2011 08:13 AM

Re: Over 50 Crossfitters Sign In
Rest for me over the weekend.

2x10 Bench at 85#
2x10 Power cleans at 85#
rest no more than 60 seconds between rounds.

John Jaeckel 03-07-2011 08:21 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1, Month 1, Week 3

Run 1/4 mile
20 rollovers
OHS 5x Oly Bar


15 GHD Situps
16x75 Behind Neck Push Press

Jim Cordes 03-07-2011 10:49 AM

Re: Over 50 Crossfitters Sign In
3/7 WOD

3 Rounds for time:
10 Deadlifts (choose your own weight – make it interesting)
15 Ring Push Ups
400 M Run

12:47 @ 255#. Interesting WOD. The deadlifts were the bottleneck for me. I raced through the 15 ring push ups with no breaks on any set. In retrospect, the WOD would have been more challenging with something like 50 ring push ups instead of 15 (but I think KJ would disagree!) or 15 ring dips instead of ring push ups. Heavy headwind from the north on the runs.

Only KJ, Christina and me this morning. Christina did 26th birthday WOD.

The Claw

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