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John Scott Rezendes 04-04-2009 05:26 PM

Re: Over 50 CrossFitters Sign In
What's a ring row?

Stephen R. Lampl 04-04-2009 06:58 PM

Re: Over 50 CrossFitters Sign In
[quote=Terry Dickman;558672][B]WOD Sat. 090404[/B]

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

My time 12:14 rx'd

Did about 30 kipping and butterfly pullups for practice, then stayed after with the trainers to watch them power clean and jerk, they did the main site WOD today, their max was up at 245lbs, jumped in and did 3 sets of 10 ring rows with them when they were done.[/quote]

Great work, Terry. You got your butterflys down? Envy here! I'm with Scott, what's a ring row?

Take care.

Charles Pyke 04-04-2009 08:42 PM

Re: Over 50 CrossFitters Sign In
Did yesterday's WOD this late afternoon. Decided against today's WOD since I did power cleans yesterday.

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Weight scaled to 75 lbs

Time - 23:56.7

Breakdown of overhead squats: 15; 10/5; 8/7; 8/7; 8/4/3

Interesting note about my CF diet. My appetite has dropped dramatically. I only ate two meals today. Have not felt worn out or tired, even through the WOD.

Terry Dickman 04-05-2009 02:17 AM

Re: Over 50 CrossFitters Sign In
[QUOTE=John Scott Rezendes;558768]Terry,
What's a ring row?[/QUOTE]

[url][/url] (wfs)

Charles Pyke 04-05-2009 02:52 PM

Re: Over 50 CrossFitters Sign In
Rest Day

Felt like doing something. Rowed 2000m at medium + effort.
Targeted 2:05 pace with pace boat feature. Time = 8:13.7 @ 2:03.4/500m pace.

Raised height of Stud Bar pull up bar. It was too low. I was able to stand flat footed at the lower height. Now my toes just touch the floor when hanging from the bar. Did some knees up dead hangs. Abs are grotesquely weak.

Coached my missus through her weight lifting and some rowing.

What ever was making me feel ill earlier this week appears to be finally gone.

Mark Ervi 04-05-2009 08:52 PM

Re: Over 50 CrossFitters Sign In
Was out of town helping my father-in-law tile a floor this weekend.

Yesterday I did
100 push-ups
100 squats
50 dumbell shoulder press w/20lb. dumbbells
50 pull-ups

Today I took a rest day.

Glad to see all the folks adding to the Thread.

John Scott Rezendes 04-06-2009 11:25 AM

Re: Over 50 CrossFitters Sign In
Just got back from the Dr...depressing. She wants to do something called a microfracture procedure on the ol knee...try and grow some more cartlidge. Problem is I'd be on crutches (no driving either) for 6 weeks after. Guess I'd better figure out where to hang the rings...Oh, and I missed my WOD today. Damned doctors...

Stephen R. Lampl 04-06-2009 03:53 PM

Re: Over 50 CrossFitters Sign In
[quote=Terry Dickman;558951][URL][/URL] (wfs)[/quote]

Thanks for posting this link, Terry. I [I][B]need[/B][/I] to do these!

Stephen R. Lampl 04-06-2009 04:16 PM

Re: Over 50 CrossFitters Sign In
[I][B]090406 MONDAY

[/B]Back to work! Quick shot at the Main Page WOD today - - short on time.

[B]Warm-up:[/B] Stationary Cycling 10:00 / L3 / 100 RPM / 2.6 mi.

[/B][/I] [I]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups[/I]
Post time to comments: [B]19:54 [/B]as Rx'd.

Pull-ups kipped and very broken with lots of rests. Most reps short of full extension (at the bottom). BLEH. Not a good "getting back into it" day.


Charles Pyke 04-06-2009 05:26 PM

Re: Over 50 CrossFitters Sign In
1. 100 ft Walking Lunge - 21 Pull Ups - 21 Sit Ups
2. 100 ft Walking Lunge - 18 Pull Ups - 18 Sit Ups
3. 100 ft Walking Lunge - 15 Pull Ups - 15 Sit Ups
4. 100 ft Walking Lunge - 12 Pull Ups - 12 Sit Ups
5. 100 ft Walking Lunge - 9 Pull Ups - 9 Sit Ups
6. 100 ft Walking Lunge - 6 Pull Ups - 6 Sit Ups

WU w/ 5 min of easy rowing. Scaled pull ups using Iron Woody heavy band. Actually started with light band, then had to switch to med band, and then heavy band on the first set. Wasted a lot of time switching out bands. Finally, started getting the kip going on third round. Makes it much easier and smoother.

Total time - 20:21.0

Time per round:
1 - 5:01.1
2 - 3:09.1
3 - 3:14.9
4 - 3:17.6
5 - 3:08.2
6 - 2:30.1

Got faster on the pull ups, stayed about the same pace for all sit ups, but got progressively slower on lunges. Those schnitzengruben will wipe you out!

Sorry to hear about your knee. Micro fracture surgery, huh? Seems to me you can fix it yourself with a ball peen hammer and a pair of binoculars. Just look through the binocs backward (the "micro") and hit yourself in the knee with the hammer. Or if you want, I can do it in my garage for half price!!! Get better soon.

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