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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Pat Quigley 12-03-2011 12:54 PM

Re: Over 50 Crossfitters Sign In
 
Jim C, look around and find the "12 days of Christmas" WOD.

Today at Tribal. Clean and Jerk review. 3X10 C&J.

3RFT w/o broken sets(or redo the broken set).
20 wall ball
25 KB swings 53#
20 bur pees.
3 minute rest.
Scale half # reps.
13:25.

Cliff Miller 12-03-2011 01:25 PM

Re: Over 50 Crossfitters Sign In
 
wow great work everybody!!!

last nite

1 km run 4:30

5-5-5 back squat with saftey bar and 5/8" chains

150-200-210

then crossfit x mas party....too many beers and out way to late

this morning i think we were set up :) 10 k.m. run which is something i have never done before. i just wanted to complete the thing with out having to walk which i did.

1:08:21 (that's a time not a date)

thank god there is some good football games on this afternoon.

Perry Dean Freedman 12-03-2011 01:54 PM

Re: Over 50 Crossfitters Sign In
 
4 sets bench: 95 x 8
4 sets incline bench: 155 x 8
4 sets decline bench: 155 x 12
4 sets lying French presses: 95 x 10
4 sets seated behind the head dumbbell triceps presses: 80 x 8
4 sets lying French presses: 75 x 15

WOD: 3 rounds: 20 box jumps(24 inches); 20 skating/lateral jumps; 1/4 mile run.

Approx. 12 mins.

Perry Dean Freedman 12-03-2011 02:07 PM

Re: Over 50 Crossfitters Sign In
 
195x8.

Tom Gallagher 12-03-2011 09:19 PM

Re: Over 50 Crossfitters Sign In
 
Missed Squat bench WO
Warm up 85# front squat x 4 then immediately 3-5 back squat same weight.
BS
135#x5, 155# x 5, 165# x 5, 175# x 5

Bench 135# x 5 mid grip, x3 narrow, x 3 wide grip
145# x 3

Perry Dean Freedman 12-04-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
 
Bill: wow! Your workout with a WU and 3 WODs would take me 2 days. Amazing workout.


Sunday: Intended to rest today as elbows, shoulder, and back are hurting and tight, but somehow decided I needed to do so something:

Core routine and 4 mile semi easy run.

Jim Cordes 12-05-2011 12:09 PM

Re: Over 50 Crossfitters Sign In
 
12/3 WOD

"Sexy Sixty"
As a team of two, do:
60 OH Lunges with 45# plate
60 Comp Push Ups
60 Goblet Squats (1.5 pood)
60 Dumbbell Push Press (35#)
60 Medball Cleans (20#)
60 V-UPs with 10# plate
60 Burpees
60 Pull Ups
60 Parallette Pass Throughs
60 Second Plank Hold (each team member)

27:58 working with Shane. Decided to go heavy on OH Lunges and Dumbbell Push Presses. Dumbbell Push Presses were hard, as expected. The V-Ups with plate were actually pretty easy because the momentum of swinging the plate forward helped with the "up" part and the plate extended my reach enough to touch toes. Push Ups, Goblet Squats, Medball Cleans, Burpees, and Pull Ups went as expected -- 60 is a lot of reps, even when shared with a partner. Parallette Pass Throughs were miserable. Shane and I did them in alternating sets of 5, and basically crawled through forward and backward. I don't think Malzone and Fielding who programmed this realized how long it would take. They had to institute a 30-minute cut-off which affected a couple of the teams.

Claw


12/5 WOD

5 Rounds for Total Reps:
1 Minute Max Bench Press (95#/65#)
1 Min Rest
1 Minute Max Shuttle Runs (Forward/backward = 1)
1 Min Rest

26/8, 17/8, 15/9, 15/8, 13/9 = 128 total.
Not a great result, but not sure how much more work I could get in. Started first round of bench press slow and steady, trying to keep the bar moving the entire minute. When the shoulders go, they go, however. On the 3rd or 4th round I got stuck on bench press toward end of the minute and had to roll the bar to my waist in order to stand up, and in the fifth minute Malzone had to lift it off me. Shuttle runs were steady. Eight was very doable but it was push to get the 9th in. Lots of pressure on the calves stopping and reversing directions front to back to front etc.

Claw

Pat Quigley 12-05-2011 03:29 PM

Re: Over 50 Crossfitters Sign In
 
Chilly at Tribal this AM--@ 30 degrees, we don't get much weather like this.

After warm up, 5X3 front squat: 45, 45, 65, 95, 110

WOD: run around building (outside) then 1RFT 10,9,8,7,6,5,4,3,2,1 of Burpees followed by KB swing of 1 pood. Run around building.

Scale: completed the runs and rounds 10 thru 6. 20:35.

Bill Hoogsteden 12-05-2011 06:33 PM

Re: Over 50 Crossfitters Sign In
 
Pat- Looks like you folks are taking the cool from up here!

Claw - that "Sexy Sixty" looks filthier than "Filthy Fifty"! Great time!! What distance was those shuttle runs?

Perry - Thanks! Looks like you've got the concept of rest day!

JB - Ever the beast!! Way to go!

Cliff - Great job on the Runs & Back Squats!

[B]WU:[/B]

5-10-15
Push Ups
Air Squats
AbMat Sit Ups
Back Extensions

[B]WOD:[/B]
[I][B]"JACKIE"!![/B][/I]:yikes:
[I]Last time I met her, I ended up in the ER!![/I]
Row 1000m
50 45# Thrusters
30 Pull Ups

11:05

[I]Was a little disappointed in the time, till I checked my WOD spreadsheet. The 1st time I did "Jackie" in Nov 2010, my time was 12:07! I clipped [B]1:02 OFF my time!! AND I did it Rx!!! :D[/B] Sweet!!!:kicking0:[/I]

David Cahn 12-05-2011 09:53 PM

Re: Over 50 Crossfitters Sign In
 
Bill...what's up with this: your WU's are WO's! Nice work everybody.


WOD – I call this one “TURN ON YOUR OWN FURNACE TODAY”
For time:
20 Sumo deadlift high pull* 115/75
40 Overhead plate walking lunges 35/20
60m Burpee broad jumps
80 Back squats 45/33
1000m Row


I Rx'd with a respectable time of 16:23. Had to mix it up because of the number of people so I started with the row. Made the sumo DL high pulls all the more challenging.


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